Marty Gallagher’s Purposefully Primitive Fitness published an excellent article title "The Purposeful Primitive Progressive Pulls" and from that article came a "raw and retro" workout that I did today. It is all about the pulling and I did the week one workout of six, hence the name "progressive".

The lifts I did were all pulls, from the ground up. Power cleans, high pulls, deadlifts, stiff-legged deadlifts and barbell rows were on the menu. Each has a money set which was 9 repetitions. There were a couple of sets each to warn up to the "money".

The article said it would take 5-7 days to recover from it and I believe it because as I type this, hours later, I am ready for a deep sleep. After the deadlifts, I started drinking some Muscle Milk to get some protein and  fuel fast-tracked to the back muscles soon to the required recovery. Fortunately tomorrow is a rest day.

So, here it is…

Power Cleans: 95×5/95×5/135×9
High Pulls: 135×5/155×5/185×9
Deadlift: 225×5/265×4/300×9 (I went too heavy. Next week, take it down 20-30 lbs).
Romanian Deadlift: 135×5/185×9 (I need to get better form on this lift).
Barbell Row: 95×5/115×5/115×9 (My weakest lift. This works the lats hardest).

Now that the heavy lifting finished, I did two sets of pull-ups, 4 and 5 reps and then hung from the bar twice for 30 seconds each, before my grip failed.

The total volume was 14,590 lbs, (7.3 tons).

Next week, I will do the same workout, with a few adjustments in weight. after that, I increase each exercise by 10#. The first and second weeks are 9 reps, third and fourth are 6 reps and fifth and sixth are  3 reps.

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