Hole below my knee ,, not sure of the actual height from the floor. I do use straps just to save wear and tear on my hands but I can pull that without them. I had 715 slide out on me , took most of the callous and some meat off my palm n ring finger.What height are the rack pulls? Are you using straps ? Can’t imagine I could even hold 665
Muscle Group | Workout Volume | Optimal Range | Alignment |
---|---|---|---|
Chest (Pressing) | 27,150 lbs | 12,000–20,000 lbs | Exceeds optimal; could adjust for recovery. |
Triceps | ~15,695 lbs | 10,000–12,000 lbs | Slightly above; supports pressing focus. |
Back (Pulling) | 7,220 lbs | 12,000–20,000 lbs | Below optimal; prioritize additional pulling. |
Shoulders | 660 lbs | 6,000–10,000 lbs | Low; Lu Raises may need more volume. |
Biceps | 2,560 lbs | 4,000–8,000 lbs | Below optimal; could add more curls or variations. |
Core | Bodyweight work | Varies by focus | Adequate for stability and endurance. |
Set | Pendlay Row Weight (lbs) | Explosive Pull-Ups | Notes |
---|---|---|---|
1 | 185x10 | 4 reps | Controlled tempo on rows, max height pull-ups. |
2 | 205x5 | 5 reps | Increase bar speed and focus on lat contraction. |
3 | 225x3 | 5 reps | Maintain explosive tempo on rows and pull-ups. |
4 | 245x2 | 4 reps | Near-max effort. Ensure form stays tight. |
5 | 265x1 | 3 reps | Max row weight with explosive execution. |
Set | Landmine Row Weight (lbs) | Explosive Pull-Ups | Notes |
---|---|---|---|
1 | 70x10 | 4 reps | Keep movement smooth; no momentum on rows. |
2 | 80x5 | 5 reps | Tight bracing and controlled eccentric. |
3 | 90x3 | 5 reps | Focus on explosive drive with rows. |
4 | 100x2 | 4 reps | Test limits, keeping solid form. |
5 | 110x1 | 3 reps | Peak intensity with max effort. |
Day | Exercise | Sets x Reps | Intensity |
---|---|---|---|
Monday | Squat (Low Bar, Comp Style) | 4x4 @ 80% | Moderate-Heavy |
Deficit Deadlifts (2”) | 4x3 @ 75% | Technique Focus | |
Good Mornings | 3x6 @ 65% | Light Accessory | |
Wednesday | Competition Bench Press (Paused) | 4x4 @ 80% | Moderate-Heavy |
Spoto Press | 3x6 @ 70% | Controlled Pauses | |
Pendlay Rows | 3x8 @ 65% | Light Accessory | |
Friday | Deadlift (Conventional) | 4x4 @ 80% | Moderate-Heavy |
Pause Squats | 3x3 @ 70% | Stability Focus | |
Shrugs | 3x10 @ 60% | Light Accessory | |
Saturday | Speed Bench Press (No Bands) | 6x3 @ 55% | Bar Speed Focus |
Dumbbell Rows | 4x8 @ Moderate | Hypertrophy | |
Face Pulls | 3x15 | Recovery |
Day | Exercise | Sets x Reps | Intensity |
---|---|---|---|
Monday | Squat (Low Bar, Comp Style) | 4x3 @ 85% | Heavy |
Deficit Deadlifts (2”) | 4x2 @ 80% | Heavy | |
Zercher Squats | 3x5 @ 70% | Moderate | |
Wednesday | Competition Bench Press (Paused) | 4x3 @ 85% | Heavy |
Spoto Press | 3x5 @ 75% | Controlled Pauses | |
Weighted Dips | 3x8 @ Moderate | Hypertrophy | |
Friday | Deadlift (Conventional) | 4x3 @ 85% | Heavy |
Pause Squats | 3x3 @ 75% | Stability Focus | |
Reverse Hyperextensions | 3x15 | Recovery | |
Saturday | Speed Bench Press (No Bands) | 5x3 @ 60% | Bar Speed Focus |
Explosive Pull-Ups | 3x5 | Power Focus |
Day | Exercise | Sets x Reps | Intensity |
---|---|---|---|
Monday | Squat (Low Bar, Comp Style) | 4x2 @ 90% | Very Heavy |
Deadlift (Conventional) | 4x2 @ 85% | Heavy | |
Pause Squats | 3x2 @ 70% | Technique Focus | |
Wednesday | Competition Bench Press (Paused) | 4x2 @ 90% | Very Heavy |
Spoto Press | 3x4 @ 75% | Controlled Pauses | |
Friday | Deadlift (Conventional) | 3x2 @ 90% | Very Heavy |
Squat (Low Bar, Comp Style) | 3x2 @ 80% | Recovery Load | |
Saturday | Speed Bench Press (No Bands) | 4x3 @ 65% | Bar Speed Focus |
Day | Exercise | Sets x Reps | Intensity |
---|---|---|---|
Monday | Squat (Test 1RM) | Work to 100-105% of Current Max | Max Effort |
Light Deadlift (Recovery) | 3x3 @ 50% | Technique Focus | |
Wednesday | Bench Press (Test 1RM) | Work to 100-105% of Current Max | Max Effort |
Light Rows | 3x8 @ Light | Recovery | |
Friday | Deadlift (Test 1RM) | Work to 100-105% of Current Max | Max Effort |
Saturday | Recovery Work | Dynamic Stretching/Yoga | Recovery |