Post Thanksgiving Lift

On Thanksgiving morning, I ran an 8k.... first race I've ever participated in and the first time I've ever run that distance in my life. My sister asked me if I was interested, and for some reason, it spoke to me, so I did it. This was with no training, not having run more than 1.5 miles in probably 4 years, and only 2 hours of sleep the night before due to being out drinking and general sleeping issues when I have to wake up early the next morning. The bottom is line is that I completely winged it, and somehow, completed the entire course without stopping and without finishing in last place.

After the race, I ate and drank a ridiculous amount for Thanksgiving, as did everyone else.

Today, I decided to train:

Planks
Regular 1:00, Right Side 1:00, Left Side 1:00, Regular 1:00

Front Squats
135/5, 185/5, 215/3, 230/3, 240/3, 240/3, 240/3, 240/2
     * 240/3 might be a 3RM. 

Chins
+15/6, +15/6, +15/6

Pushups
25, 12, 10 

Maxing out with Front Squats

Front Squat
I was in the mood to test my 1RM today.

138/5, 188/3, 208/2, 228/1, 238/1, 248/1, 254/1 (PR), 258/0, 188/10

I came to a brief stop just out of the hole in the concentric portion of the rep of 248, but was able to power through it. Oddly enough, the rep of 254 felt better than 248. Since 254 went relatively well, I decided to try 258, but never made it out of the hole. 254 may only be a PR by 1 pound, but it is a PR nonetheless. Going into the session, I was hoping for 260, based on how strong I've been lately. Ah well... not tonight, but maybe by the end of the year/early next year??? The set of 188/10 definitely taxed my abs. 

1 Legged Kettlebell Deadlifts
5 sets of 10 for each leg, using light weight. Never did the exercise before/decided to try something new.

Standing Calf Raises on a box
4 sets, 10lb DBs in each hand, over 20 reps per set

DB Lunges
2 sets of 40s/10 for each leg

Back

Planks
Regular 1:00, Right 1:00, Left 1:00,
Regular 1:00, Right 1:00, Left 1:00, 
Regular 1:00, Right 1:00, Left 1:00

Hex Bar Deads
135/10, 225/5, 315/5, 405/1, 420/1, 365/10 (10RM)
  * I was in Las Vegas from Friday-Monday. That meant a lot of drinking, poor eating, and poor sleeping. 405/1 & 420/1 both felt heavy. Before I started the workout, I thought tonight might be the night to try 3 sets of 420/3. I knew that wasn't going to happen when I picked up 405. So, I made an adjustment at hit a 10RM at 365.

Hex Bar Rows
195/6, 200/5, 200/5

Chins
+10/7, +10/5

T Bar Row (underhand grip)
135/5, 135/5, 135/5

Seated Close Grip Cable Row
160/9, 160/9

EZ Bar Curls
85/18

Pushups
24
  * On Saturday, I did  a few sets of pushups and planks in my hotel room, just for peace of mind. My shoulder felt OK then, as well as tonight. I am not going to start the hundredpushups.com program quite yet, as I really want to ease into pushing motions slowly to see how my shoulder reacts.

All in all, a good workout.

Front Squats

Planks
Regular- 1:00, 1:00, 1:00, 1:00, 1:00

Front Squats
133/10, 183/5, 213/3, 238/5 (5 rep PR), 183/8
   * The fifth rep on the set of 238 wasn't the best, as I could feel my back doing some weird things. I did complete it, though, resulting in a new 5RM in three consecutive workouts.

Lying Hamstring Machine
110/10, 130/7, 130/7

Back

Planks
13 minutes total, including rest:
1:00 regular, 1:00 regular, 1:00 right side, 1:00 left side, 1:00 regular, 1:00 regular, 1:00 yoga right, 1:00 yoga left, 1:00 yoga regular

Hex Bar Deads
135/10, 225/5, 315/5, 365/1, 415/5 (5 rep PR)
* I am loving the steady progression with these. Maybe I will try 450/1 by the end of the year.

Hex Bar Rows
185/8, 185/8, 185/7

Chins
BW/12, 10/6, 10/7

Seated Close Grip Cable Row
160/8, 160/7, 160/7

DB Curls on Preacher Bench
30/8 each arm, 3 sets

Legs

Planks
Yoga Style- 2:00

Front Squats
133/10, 183/5, 203/3, 233/5 (5 rep PR), 248/1, 183/10 

Planks
Yoga Style-1:30

Lying Hamstring Curl Machine
5 sets of 10 at 90, 1:00 rest max in between each set

Standing Calf Raises
4 sets, various reps, holding 15 pound DBs in each hand, using a box

* Good session, happy with the 5RM at 233 in the front squat. It was tough to hold my position with the calf raises.  Onward.

Hex Bar Deads & Back/Biceps

Planks
15 total minutes: various sets of regular, right, left, yoga, yoga right, and yoga left. Very little rest in between each set.

Hex Bar Deads
135/10, 225/5, 315/5, 365/1, 405/6 (6 rep PR), 405/4
   * 10 total reps between the two sets of 405 is definitely the most I've done. In fact, I don't recall ever doing multiple sets of 405 for reps.

Chins
13, 11

DB Rows (off the rack)
Right Side         Left Side
120/5                 120/5
120/5                 120/5 

Close Grip Lat Pulldown
160/12, 180/8

Concentration Curls
30/8 (r), 30/8 (l), 60 seconds rest, 30/8 (r), 30/8 (l)