Crappy Front Squat Workout

Been on a roll for so long, that eventually it would stop. Tonight was the night. Felt tired before the workout, warm up sets felt heavy, so I knew it was one of those battle through workouts. There was no way I would be able to do a heavy set of 5, so I decided to drop the weight and do a set of 10. It was good cardio!

Front Squat
138/5, 168/4, 198/3, 228/1, 248/1, 208/1, 188/10

T Bar Rows (underhand grip)
115/7, 115/7, 115/7 (felt stronger & more comfortable this week)

Seated Plate Loaded Rows
131/7 (close right), 131/7 (close left) , 131/7 (wide right), 131/7 (wide left)

EZ Bar Curls
80/12 

100 Pushups (2 sets of 20, 2 sets of 15, 3 sets of 10 done intermittently throughout the
workout)

* Didn't bother with pull-ups... low energy level and knew the amount that I would be able to do would depress me. :)

Hex Bar Deads, Pushups, etc.

Planks
   Yoga Style- Regular 2:00, Right 1:30, Left 1:30, Regular 1:00
         These are much harder for me than standard planks.
 
Hex Bar Deads
   135/10, 225/5, 315/5, 365/1, 405/5 (5 rep PR)
         405/5 was never in doubt tonight. Solid set & felt strong.  

Hex Bar Rows
   175/5, 175/5, 175/6 

1 Legged Hamstring Curl Machine
   70/10 (right), 70/10 (left), 70/10 (r), 70/10 (l), 70/10 (r), 70/10 (l) 

Standing Cross Body Hammer Curls
   35/10 (right), 35/10 (left), 35/10 (r), 35/10 (l)

Seated Plate Loaded Calf Raises
   160/10, 180/10, 180/10

100 Pushups (3 sets of 15, 5 sets of 10, 1 set of 5 done intermittently between sets of hamstrings through the end of the workout)

Front Squat Rep PR

Front Squat
138/5, 168/4, 198/3, 228/2, 248/1, 228/5 (5 rep PR)
* Didn't feel that strong. 248/1 was heavy, but despite that I managed a 5 rep PR at 228. I will take it.

Weighted Neutral Grip Pull-ups
15/6, 15/5, 0/7, 15/5, 15/4 (paused at the bottom of a lot of the reps; made it much more difficult)

T Bar Rows (underhand grip)
115/5, 115/5, 115/6 (haven't done these in forever)

After mixing in a couple of sets of the rehab Smith shoulder push-ups, I decided to do 4 sets of 10 of regular push-ups. They felt fine. It's a good starting point.

EZ Bar Curls
80/11

I would rate the workout as good only because I had the front squat PR. Overall, though, it was "eh".

Hex Bar Deads

Planks
   Yoga Style- Regular 2:15, Right 1:30, Left 1:30

Hex Bar Deads
   135/10, 225/5, 315/5, 365/1, 405/4
          In the middle of the set of 405, I felt like I was good for 5 reps. Then after the 4th rep, my mind had that split second of relaxing/loss of intensity and I was done. Not sure why that happened, but in any event, I haven't done 405/4 yet on the hex bar, so I will take it.
    
Hex Bar Rows
   155/5, 165/5, 175/5  (feeling stronger with these)

Lying Hamstring Curls
   130/7, 100/15, 100/15  

Seated Plate Loaded Calf Raises
   135/15, 135/15, 135/15 

Standing Hammer Curls
   30s/15, 35s/8

*Also mixed in some of the shoulder rehab work throughout the workout.

Front Squats keep rollin' along

Planks
Yoga Style
2:00 regular, 1:30 right, 1:30 left
   
Front Squat
138/5, 168/4, 198/3, 228/2, 248/1, 223/5
   * Went back to the 5,4,3,2,1 method. Felt strong. Decided to try a set of 223/5. Nailed it. Tough, but very solid set. Rep PR at that weight.

Weighted Neutral Grip Pull-ups
15/6, 15/7, 15/6 (finally managed a set of 7 at this weight)

Seated Plate Loaded Rows
262/7 (wide), 262/7 (close) , 262/7 (wide), 262/7 (close)

EZ Bar Curls
75/16 

Mixed in the rehab Smith shoulder push-ups in between the sets of rows and after the set of curls.

Hex Bar Deads, inter alia

Planks
   Regular 3:00, Right 2:00, Left 2:00 (tied PRs on all three)

Hex Bar Deads
   135/10, 225/5, 315/3, 365/1, 385/7 (rep PR at this weight)
    
Hex Bar Rows
   145/5, 145/5, 155/5, 155/5, 155/5 

Lying Hamstring Curls
   130/7, 130/7, 130/7 

Seated Plate Loaded Calf Raises
   135/12, 135/12, 135/12 

Standing Hammer Curls
   25s/25, 25s/15

*Also mixed in some of the shoulder rehab work throughout the workout.  Really good workout overall- felt loose and strong.

Basketball was too crowded, so I banged out some pull-ups

I was only able to get into two games tonight, so instead of barely getting any exercise, I decided to do some neutral grip bodyweight pull-ups:

11, 9, 6, 6, 6

What a drop off starting with set 3, hmm?

Front Squats

Planks
Yoga Style
2:00 regular, 1:00 right, 1:00 left, 1:00 regular
  
Front Squat
138/5, 188/1, 208/1, 228/1, 213/5, 213/5, 213/5
   * Changed things up a bit. Kept the warmup light and did three sets of 213/5. I don't recall ever doing 213/5 before. If I have, I know I didn't do it for three sets.

Seated Plate Loaded Rows
242/8 (wide), 242/8 (close) , 262/6 (wide), 262/6 (close)

Lying Hamstring Machine
130/7, 130/7, 130/7

EZ Bar Curls
70/25

* The chiropractor told me to do some shoulder rehab work for the next couple of weeks, so I started that tonight, Essentially, it consists of push ups against the Smith machine bar at various heights to get the blood flowing and to ease back into push movements.

Hex Bar Deads

Planks
   Regular 2:20, Right 2:00 (PR), Left 2:00 (PR), Regular 1:30

Hex Bar Deads
   135/10, 225/5, 315/5, 385/3, 385/3, 385/3, 385/3, 385/3

Weighted Neutral Grip Pull-ups
   15/6, 15/5, 15/5

Hex Bar Rows
   155/5, 135/5, 135/5, 135/8

Standing Hammer Curls
   25s/25

* Seeing the chiro tomorrow. Hope to get the OK to resume push exercises on Thursday.

Front Squat PR

Planks
Yoga Style
2:00 regular, 1:00 right, 1:00 left, 1:00 regular
    * These are more difficult than traditional planks because my arms become more fatigued due to being fully extended.

Front Squat
138/5, 188/1, 208/1, 228/1, 238/1, 248/1, 253/1 (PR), 208/8 (rep PR @ this weight)
   * Great session. 248/1 was paused. 253/1 was solid. I was probably good for 260.

Lying Hamstring Machine
120/8, 120/8, 130/7

Seated Plate Loaded Rows
212/8 (wide), 212/8 (close) , 242/8 (wide), 242/8 (close)

EZ Bar Curls
70/15, 70/15

This ended up being a really good workout. After an initial 1 mile stationary bike warm up, the planks, and the first few warm up sets of front squats, I didn't feel like I had much energy. That all changed once I did the paused front squat at 248.

Hex Bar Deads & such

Planks
Yoga Style:
   Regular 2:00, Right 1:00, Left 1:00, Regular 1:00, Right 1:00, Left 1:00

Hex Bar Deads
   135/10, 225/5, 275/1, 315/1, 365/1, 415/1, 435- nope!

Weighted Neutral Grip Pull-ups
   15/6, 15/6, 15/6

Hex Bar Rows
   135/8, 135/8, 135/8

Standing Hammer Curls
   25s/20, 25s/15

* Not a bad session. Really was hoping to get 435 on the deads because 415 wasn't that bad. Oh well.