Hex Bar Deads, Pullups

Hex Bar Deadlift:
       225/5, 275/5, 315/3
       365/9, 415/1
       * I had it in my mind that I would go all out on the set of 365 tonight. Happy with the 9 reps. Since I was feeling good after that set, I decided to try 415, which I failed with a couple of weeks ago. It went up pretty nicely tonight. 

Neutral Grip Pullups:
       10, 7

Played basketball afterward.

Front Squat, OHP, Pullups

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Front Squat:
    138/5, 158/4, 188/3, 208/1, 228/1, 238/1 (PR), 188/6
        * While I hit a PR and was able to do 188/6, I am going to stay with these weights for a bit, as I could feel my upper back bending forward.

Overhead Press:
    113/10, 133/5, 153/5, 153/5, 158/3

Neutral Grip Pullups: 10, 6, 6

Lying Hamstring Curl Machine: 110/10, 120/8, 120/8

Reverse Grip Bench Press & Pullups

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Reverse Grip Bench Press:

     132/5, 152/4, 182/2, 202/5, 202/5, 202/5, 222/2, 202/5, 202/5

     * Really liking the reverse grip. I was feeling good so I decided to see if I could do 222 in the middle of my sets of 202. Happy with the 2 reps, as I honestly didn't know if I would be able to do one.

Neutral Grip Pullups:
     9, 7, 6, 6, 6

Hex Bar Deadlift

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Hex Bar Deadlift:
     225/10, 275/5, 315/5, 365/3, 365/3, 365/3, 365/3, 365/3

* Played basketball afterward.

Front Squats & OHP

Ever have a great workout out of nowhere? That was me, tonight. +10000 workout. My body felt really loose tonight and I had a lot of energy. Strange, considering I was doing work related activity for 12 hours prior.

 Bodyweight: 217

 Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Front Squat:
      138/5, 158/4, 178/3, 208/2, 228/1 (PR), 178/8
      * The PR of 228/1 flew up.

Overhead Press:
      113/10, 133/5, 153/5, 153/5, 163/1 drop set to 133/4
      * I haven't been able to do 153/5 for one set since before my back injury. Inexplicably, I was able to do it for two sets tonight. I tried 173/1, but failed halfway up. Lowered it to 163/1 and did a drop set with 133.

Neutral Grip Pullups: 10
       * 10 is not a typo. If you've been following this site, you would know that I have never done more than 8 in a set. Unfortunately, I only had time for one set tonight, but I have no idea where the 10 reps came from. I'll take them!

Reverse Grip Bench Press & Hex Bar Deadlift

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Reverse Grip Bench Press:

     132/10, 152/4, 172/3, 192/2, 202/3, 182/8, 192/5, 202/5
     * My left shoulder has been bothering me lately, so I'm going to do reverse grips for a while. After researching and using the proper form, I like doing the movement. The possible issue is that since I don't have a spotter, I can only do these in a squat rack.  Unfortunately, the gym only has one full squat rack so I foresee availability issues.

Deficit Hex Bar Deadlift:

     225/8, 275/5, 325/3, 325/3, 325/3  (stood on a plastic board.. the height is slightly more than two 45 pound plates stacked, so I more than doubled my deficit from last week)

     No deficit: 375/3 (finished with a non deficit set... slow moving, but went up)

Neutral Grip Pullups: 8, 7, 7 (finally was able to hit 7 after the first set)

Single Pulley Triceps Pushdown: 75/10, 10

Bar Curls: 75/10, 10

Off to Cape Cod... Happy Easter!

Plank Variations, Front Squat, OHP, Pullups

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Front Squat:
    138/5, 158/4, 178/3, 198/2, 223/1 (PR)
    168/10 (+1 rep from last week)

Overhead Press:
    113/10, 143/5, 153/4, 153/3, 153/4 drop set to 92/10

Neutral Grip Pullups: 8, 6, 6, 6

Lying Hamstring Curl Machine: 110/10, 110/10, 120/8

* Good workout. Very happy with the front squat session: new PR and +1 rep from last week on the volume set. OHPs felt pretty good, considering I did not do them last week. Only one more lifting session this week (Thursday), as I am going away for Easter weekend on Friday afternoon.

Hex Bar Deads & Deficits

Planks: 2:00
Side Planks: 1:00 each side
Hex Bar Deadlift: 225/5, 275/5, 315/5, 365/3
Deficit Hex Bar Deadlift (stood on a 45 lb. plate): 225/10, 275/5, 325/3, 325/3, 325/3
Bar Curls: 75/10, 75/10, 75/10
Single Pulley Pushdowns: 75/10, 75/10, 75/10

* First time ever trying deficits. Interesting feeling. Will definitely incorporate them in going forward. Upped the volume on deadlifting big time tonight. Felt "it", in a good way.

Bench Press

Planks: 2:00
Side Planks: 1:00 each side
Bench Press: 137/5, 187/3, 222/3, 222/3, 222/2, 187/9, 207/4, 187/6
Reverse Grip Bench Press: 97/10, 137/10, 157/8 (decided to try this on a whim- will research proper form)
Neutral Grip Pullups: 7, 6, 6

I feel like my benching is leveling off... can't seem to get past 3 reps on 222 for some reason.

Front Squats

Planks: 2:00
Side Planks: 1:00 each side
Bodyweight Calf Raises: 20, 20, 20, 20
Front Squats: 138/5, 158/4, 178/3, 198/2, 218/1, 168/9
Neutral Grip Pullups: 8, 6, 5, 5

Pretty sure that 218/1 is a PR. It was a tough rep and I felt my back moving forward during the second half of it. 168/9 was solid- I really felt my abs burning during the last two reps.

Yesterday, I went to the track and ran 8, 100 meter sprints. 

Bench Press

Planks: 1:00 regular, 1:00 right side, 1:00 left side, 1:00 regular
Bench Press: 152/5, 172/4, 192/3, 212/2, 237/1, 222/3, 222/3, 222/2, 197/6
Incline Press: 172/7, 152/11, 132/14
Neutral Grip Pullups: 7, 6, 6

Upped the volume a bit on the heavier weights, which is probably why I only mustered 197 for 6.

Will do some cardio on Sunday- maybe run at the track for the first time this year, if it's available. 

Hex Bar Deads

Planks: 2:00
Side Planks: 1:00 each side
Hex Bar Deadlift: 225/5, 275/5, 315/5, 365/5, 405/1
Lying Hamstring Curls: 100/10, 100/10, 110/8
Neutral Grip Pullups: 8, 6, 6, 6
Double Pulley Triceps Pushdowns: 150/10, 150/10
Bar Curls: 80/10, 80/10

Jump rope.

I didn't go into the workout planning on hitting 405, or even 365/5 for that matter. I figured I would try 365 again after doing it for a rep last week, but I didn't know how many reps I would do. After the third rep, I figured I'd do one more. Then after that rep, I knew I was good for another. Since that set went so well, I decided to try the 405/1. It was slow, but it went up. Solid session.

Front Squats, OHP, & Pullups

Planks: 2:00
Side Planks: 1:00 each side
Front Squats: 133/5, 153/4, 173/3, 193/2, 213/1, 163/10
Overhead Press: 113/10, 143/5, 148/5, 153/4, 153/4
Neutral Grip Pullups: 8, 6, 6, 6, 5
Bodyweight Calf Raises: 20, 20, 20, 20

Felt really refreshed and strong tonight. 213/1 was deep and even paused. 163/10 was a nice set and +1 rep from the last time I worked this weight.  OHPs & pullups are getting stronger, as well.

Normally, I play basketball on Mondays & Wednesdays and do squats & deads on Thursdays. In light of how beat up I felt last week and how strong I felt tonight, I will do squats on Tuesdays and deads later on in the week going forward.