Strong 15, Week 8: Hex Bar Deads; Zercher Squats

Strong 15, Week 8: Hex Bar Deads
235/5, 280/4, 325/3, 370/2, 395/1, 410/1, 420/1, 350/3
   * All sets were easy. 

Zercher Squats
bar/20, 133/5, 183/10, 193/10, 203/10
   * Almost passed out after 203/10. Literally was light headed and had to sit down. 3 sets of 10 at decent weights are tough!! 

Strong 15, Week 8: Overhead Press; Chest, etc.

Bodyweight: 228 (post Christmas fat)

Strong 15, Week 8: Overhead Press 
bar/22, 93/5, 108/4, 128/3, 143/2, 153/1, 163/1, 168/1, 143/10
 
Hammer Strength Incline Press
188/12, 238/6, 238/6, 238/6

Hammer Strength Bench Press
167/9, 167/9, 167/9

Incline Smith Machine
205/8, 205/6, 205/7

DeFranco YTW's
10's/8,8,8; 10's/8,8,8; 10's/8,8,8

Neutral Grip Pull Ups (bodyweight)
10, 9

Cardio
22 minutes walking- hills

Pushups
20
 

Strong 15, Week 7: Hex Bar Deads; Split Squats

Strong 15, Week 7: Hex Bar Deads
185/5, 235/4, 280/3, 325/2, 375/1, 395/1, 410/1, 325/3

Split Squats (w/ 8kg Kettlebells)
10 each leg, 8 each leg, 8 each leg, 8 each leg, 8 each leg
    * These are f'n hard. 

Back, Biceps, 1 Mile Run

Neutral Grip Pull Ups (bodyweight)
13, 10, 8

Barbell T-Bar Rows
125/10, 150/7, 160/6, 160/6

Shrug Machine
380/10, 380/10, 380/10

Neutral Grip Pull Ups (bodyweight)
10

Cross Body Hammer Curls
30/10, 20/10, 15/10 (each arm, drop set)
30/10, 20/10, 15/10 (each arm, drop set)

1 Mile Run
7:11

* Felt pretty strong tonight. Tomorrow, I will do Week 7 of hex bar deads and then be off until the Monday after Christmas weekend.   

Strong 15, Week 7: Overhead Press; Chest

Strong 15, Week 7: Overhead Press 
bar/25, 93/5, 108/4, 128/3, 143/2, 148/1, 158/1, 163/1, 133/13 
   
Hammer Strength Bench Press
167/10, 187/8, 207/4, 207/4

Incline Smith Machine
205/8, 205/7, 225/4, 225/4

Pec Deck & Single Pulley Pushdowns Superset
PD 180/10, Tri 60/12
PD 180/8, Tri 60/12
PD 180/10, Tri 60/12

Cardio
20 minutes of HIIT

* Just an OK workout. Not strong, but I wouldn't say weak either.

Pull Ups & Cardio

Neutral Grip Pull Ups (bodyweight)
13 (PR), 10

Cardio
25 minutes of HIIT- treadmill sprints 

Neutral Grip Pull Ups (bodyweight)
11, 8

Strong 15, Week 6: Hex Bar Deads; Zerchers, Split Squats, Hammer Strength Inclines

Strong 15, Week 6: Hex Bar Deads
215/5, 260/4, 300/3, 345/2, 380/1, 390/1, 405/1, 345/3

Zercher Squats
bar/10, bar/10, bar/10, 133/5, 183/3, 223/1, 253/1, 283/1, 313/0
    Thought I'd try 3 wheels tonight... nope. 283/1 was pretty heavy, so that was a hint. When I unracked 313, I knew I was done, so I just placed it on the safety bars in the bottom position without making an attempt at the concentric movement.

Split Squats
BW/10 each leg, 7.5's/10 each leg, 15's/8 each leg, 15's/8 each leg, 15's/8 each leg
    I made myself do more of these since my Zercher session was pretty useless.

Hammer Strength Incline Press
188/15, 238/6, 238/7, 238/7

Back, Biceps

Neutral Grip Pull Ups (bodyweight)
12, 10, 9

Barbell T-Bar Rows
125/10, 150/6, 150/6, 150/6

Hammer Strength Rows
115/10 each side, 135/7 each side, 135/7 each side, 135/7 each side

Shrug Machine
380/10, 380/10, 380/10

Cross Body Hammer Curls
30/10, 20/10, 15/10 (each arm, drop set)
30/10, 20/10, 15/10 (each arm, drop set)

Strong 15, Week 6: Overhead Press; Chest, Triceps, Cardio

Strong 15, Week 6: Overhead Press 
bar/a lot, 88/5, 103/4, 118/3, 133/2, 153/1, 158/1, 163/1, 143/11 (11RM) 
   
Hammer Strength Bench Press
167/10, 187/7, 187/6, 187/7

Incline Smith Machine
185/10, 205/7, 205/6, 205/7

Accessory Work
Single Pulley Pushdowns (reverse grip): 20/12 each arm, 20/12 each arm
Pec Deck: 160/12, 180/8
Single Pulley Pushdowns (regular grip): 25/12 each arm, 25/10 each arm
DeFranco YTW's: 12.5/6,6,6, 12.5/7,7,7
Seated DB Triceps Extensions: 75/10, 75/10

Cardio
25 minutes of HIIT- treadmill sprints 

Planks

2:00
1:30
1:05
just for fun

Strong 15, Week 5: Hex Bar Deads; Zerchers- 7RM

Strong 15, Week 5: Hex Bar Deads
215/5, 260/4, 300/3, 345/2, 365/1, 380/1, 390/1, 325/3, 325/3

Zercher Squats
bar/10, bar/10, bar/10, 133/5, 183/3, 223/1, 253/7 (7RM)
    253/7 is a nice 7RM. The last rep was sloppy, but I got it. The set overall felt really good. 

Bodyweight Split Squats
10 each leg, 10 each leg, 10 each leg

Neutral Grip Pull Ups (bodyweight)
11 

Back

Neutral Grip Pull Ups (bodyweight)
almost 13 (PR)

One Arm T-Bar Rows
50/10 each side, 75/8 each side, 85/5 each side, 85/5 each side

Barbell T-Bar Rows
150/6, 150/6, 150/6, 150/6 

Shrug Machine
360/10, 360/10, 380/10 

Neutral Grip Pull Ups (bodyweight)
9

Seated DB Curls
30's/10, drop set, 20's/10
30's/10, drop set, 20's/10

Cardio
1/2 mile run, basketball 

Strong 15, Week 5: Overhead Press; Chest, Triceps, Cardio

Strong 15, Week 5: Overhead Press 
bar/25, 88/5, 103/4, 118/3, 133/2, 138/1, 153/1, 158/1, 133/14 (14RM) 

Hammer Strength Incline Press
188/12, 238/6, 238/6, 238/6

Hammer Strength Bench Press
167/9, 167/8, 167/7

Pec Deck
160/10, 160/10, 160/10  

Seated DB Triceps Extensions
70/15, 75/11, 80/8

Pulley Crunches
150/40

1 Mile Run
7:22
* Also did some cardio yesterday- 1 mile run and 1.5 miles HIIT

Strong 15, Week 4: Hex Bar Deads; Zercher Squats 5x5

Strong 15, Week 4: Hex Bar Deads
175/5, 215/4, 260/3, 300/2, 345/1, 370/1, 380/1, 300/3, 300/3

Zercher Squats
bar/15, 133/5, 183/3, 223/1,
243/5, 243/5, 243/5, 243/5, 243/5
   * Wow. What a 5x5!

Bodyweight Split Squats
10 each leg, 10 each leg, 10 each leg
  * Dying. After the first set, I didn't know if I was going to live.  

Back

One Arm T-Bar Rows
50/10 each side, 75/7 each side, 85/5 each side, 85/6 each side

Barbell T-Bar Rows
125/10, 140/7, 150/6, 160/5

Shrug Machine

360/10, 360/10, 360/10

Concentration Curls
30/12 each arm, 30/10 each arm, 30/10 each arm

Pulley Crunches
150/31 

Strong 15, Week 4: OHP; Chest, Triceps

Strong 15, Week 4: Overhead Press 
bar/20, 88/5, 103/4, 118/3, 133/2, 138/1, 143/1, 153/1, 123/16 (16RM)

Hammer Strength Bench Press
147/10, 187/7, 207/4, 207/4, 207/4

Hammer Strength Incline Press
238/6, 238/6, 238/6

Neutral Grip Pull Ups (bodyweight)
11

Seated DB Triceps Extensions
60/15, 70/12, 80/8

DeFranco YTW's
10/7,7,7; 12.5/5,5,5; 12.5/7,7,7

* Good workout, but I was tired pretty quickly due to the weight loss/lack of food from the apple cleanse. 

Apple Cleanse

Thanksgiving has come and gone, and while I did workout, I also ate and drank like an idiot for three days. So, I decided to go on a 48 hour apple cleanse, which began last night at 5pm. I have done this before after holidays and have had success. It's very simple..eat literally nothing but apples for 48 hours. Drink water. Some coffee is allowed. There are no limit as to the amount of apples you can eat- you just can't eat anything else. If you are going to workout, keep it light.

At 5pm Sunday night, I weighed 228 pounds, which is the most I have weighed in quite some time.
9am Monday: 224
5pm Monday: 223
9am Tuesday: 219
5pm Tuesday: 219

I did workout tonight and probably went a little above "light", but didn't go crazy. Here's what I did:

12 neutral grip pull ups
1 mile run in ~8:00
.20 walk cool down
.75 mile run in 6:00
1:00 regular plank
Pulley Crunches: 150/20, 150/15
10 neutral grip pull ups

I was definitely more tired at the conclusion of this workout than I would have been had I performed the same workout under normal eating conditions.

I am definitely hungry, but I like the results. I also realize that a lot of the weight loss is simply due to the fact that the initial weight gain was due to an inordinate amount of eating and drinking in that three day period. Just stopping that alone would result in weight loss, whether or not I did an apple cleanse. The apple cleanse is simply a challenge to put me in the right mental framework.

At the conclusion of the cleanse tomorrow, I will have turkey and broccoli prior to my Strong 15, Week 4 night of overhead presses.

Strong 15, Week 3: Hex Bar Deads; Zerchers, Pull Ups, Biceps

Strong 15, Week 3: Hex Bar Deads
200/5, 235/4, 275/3, 315/2, 350/1, 365/1, 375/1, 315/3, 315/3

Zercher Squats
bar/10, bar/10, 135/5, 185/3, 235/5, 235/5, 240/5, 240/5, 240/5
    * Good 5X5 session.

Neutral Grip Pull Ups
9, 8, 7, 7, 7

Concentration Curls
25/15 each arm, 25/10 each arm, 25/10 each arm (short rest)

* Yesterday, I ran in the Ashenfelter 8K for the second year in a row. Due to all of my training, it went much better than last year. 

Strong 15, Week 3: Overhead Press; Planks, Chest, Pull Ups, Triceps, YTWs, Cardio

Strong 15, Week 3: Overhead Press 
bar/20, 83/5, 93/4, 108/3, 118/2, 143/1, 148/1, 153/1, 128/14 (14RM)

Planks
1:00 regular, 1:00 yoga, 1:00 regular, 1:00 yoga, 1:00 regular

Hammer Strength Bench Press
97/20, 187/8, 187/8, 207/4, 207/4, 207/4

Hammer Strength Incline Press
238/7, 238/6, 238/6

Neutral Grip Pull Ups (bodyweight)
8, 7, 8, 6, 7, 6, 6 

One Arm Pushdowns (Double Pulley)
45/15 each arm, 45/15 each arm, 45/15 each arm

DeFranco YTW's
10/7,7,7; 10/7,7,7; 10/7,7,7

Cardio
2.5 miles this morning...empty stomach, right out of bed... much more difficult this way. I am running an 8k on Thanksgiving morning. I will definitely need to eat something beforehand or I will never last.

Friday Workout

Hammer Strength Bench Press
97/15, 97/15, 147/10, 187/5, 187/6, 187/6, 187/6

One Arm T-Bar Rows (shout out to On/Apron for the recommendation)
50/10 each side, 75/7 each side, 75/7 each side, 75/7 each side

Hammer Strength Incline Press
188/15, 238/6, 238/5, 278/1 (just for fun)

Abs
Yoga Planks: 1:00, 1:00, 1:00
Pulley Crunches: 150/30

One Arm Reverse Pushdowns (Single Pulley)
20/15 each arm, 20/10 each arm, 20/10 each arm

* It's funny how with Hammer Strength machines, the incline movement is a lot easier than the flat movement. Floor Presses were starting to aggravate my shoulder, so I am going to mix in Hammer Strengths & the Smith for a while in my never ending quest to figure out what to do for chest. I've never really used the flat machine before, so we will see how it goes. Felt fine tonight.

* Thanks to On/Apron for suggesting the one arm T-Bar rows. This solves the problem of the dumbbells not being heavy enough for Kroc rows. Thank you, sir!

Strong 15, Week 2: Hex Bar Deads; Zercher Squats, Curls

Zercher Squats
bar/20, 138/5, 188/3, 238/8 (8RM)
          * Good 8RM. I could have done 9, maybe even 10, but I wanted to save something in the tank for deads, which I had to do second tonight because someone was using the hex bar.

Strong 15, Week 2: Hex Bar Deads
185/5, 235/4, 285/3, 325/2, 375/1, 405/1, 415/1, 335/3
          * I found a Strong 15 Excel sheet from a few years ago and discovered that I've been programming too heavy. So, next week, you will see the weights drop dramatically.

EZ Bar Curls
45/30, 1:00 rest, 45/20, 1:00 rest, 45/15, 1:00 rest, 45/12, 1:00 rest, 45/12

Back & Cardio

Kroc Rows
75/10 each side, 90/10 each side, 100/10 each side, 130/6 right side, 130/2 to 120/4 left side
     * 120's are the heaviest dumbbells in the gym. I tried holding a 10 pound DB with the 120. It worked OK on the right side, even though it was very awkward. I was not as successful with it on the left side, so I just abandoned ship. I wish there was a practical remedy to this issue.

Barbell T-Bar Rows
100/12, 125/7, 135/6, 150/4, 150/4

Shrug Machine

360/10, 360/10, 360/10

Cardio
3 mile run 

Strong 15, Week 2: Overhead Press; Incline Smiths; Pull Ups

Strong 15, Week 2: Overhead Press 
bar/20, bar/15, 93/5, 113/4, 133/3, 143/2, 153/1, 158/1, 163/1, 143/10 (10RM)

Incline Smith Machine Press
135/20, 185/10, 205/7, 215/5, 225/3, 225/3, 225/4

Neutral Grip Pull Ups (bodyweight)
7, 6, 6, 6, 7, 6, 6

Planks
1:00, 1:00, 1:00, 1:00, 1:00

DeFranco YTW's
10/7,7,7; 10/7,7,7; 10/7,7,7 

Cardio (yesterday)
3 mile run, followed by basketball 

Strong 15, Week 1: Hex Bar Deads; Zercher Squats (9RM)

Strong 15, Week 1: Hex Bar Deads
     466 plug in weight.
     185/5, 235/4, 285/3, 325/2, 375/1, 395/1, 410/1, 325/3

Zercher Squats
      bar/20, 133/5, 183/3, 233/9 (9RM)
          * 233/9 was brutal....after the 8th rep, I felt like I might pass out, but I fought for another rep. I had to lean on the bar and eventually sit down for a bit to catch my breath.

Single Pulley Pushdowns
55/20, 55/15, 55/12

Back & Cardio

Kroc Rows
70/10 each side, 90/10 each side, 100/10 each side, 120/12 each side
     * 120/12 is a rep PR. I can do the set straight through with the right hand, but I lose the grip around the 7th or 8th rep lefty. So, I have the put the dumbbell down and reset. 

Neutral Grip Pull Ups (bodyweight)
10, 8, 7

Barbell T-Bar Rows

100/10, 125/5, 125/6, 125/6

Shrug Machine

360/10, 360/10, 360/10

EZ Bar Curls

80/15

Cardio

I played basketball for the first time in over three months. It felt great to be out there again.  

Strong 15, Week 1: Overhead Press; Floor Press, Cardio

I'm going to run Strong 15 again for OHPs and deads.

Strong 15, Week 1: Overhead Press 
    188 plug in weight.
    bar/25, 95/5, 115/4, 135/3, 145/2, 155/1, 160/1, 165/1, 135/13 (13RM)

Floor Press
     bar/20, bar/15, 135/10, 155/10, 185/5, 205/4, 205/5, 205/4

Hammer Strength Incline Press
     188/13, short rest, 188/10, short rest, 188/6

Pulley Crunches
     150/30

Cardio
     2 days ago: 27 minutes of HIIT on the treadmill.
     yesterday: 28 minutes of HIIT on the treadmill.
     tonight:  27 minutes of HIIT on the treadmill.

Hex Bar Deads, Zercher 1RM (Video), Chest, Cardio

Hex Bar Deadlift
135/10, 225/5, 315/2, 365/1, 405/1, 435/1

Zercher Squat
bar/15, 133/5, 183/3, 223/1, 253/1, 283/1, 308/1 (PR) 

Video: 308/1

Hammer Strength Incline Press
188/15, 188/12, 218/7

Pushups
25

Cardio
20 minutes of HIIT on the treadmill- pretty difficult after doing heavy deads & squats.  

Back, Curls, Cardio

Kroc Rows
70/10 each side, 90/10 each side, 100/10 each side, 120/11 each side
     * I think 120/11 is a rep PR. I still struggle with the left handed grip.

Chins (bodyweight)
10, 7, 7

Barbell T-Bar Rows

100/12, 125/8, 135/6, 140/6

Shrug Machine

320/10, 360/8, 360/9

Poundstone Curls

42/63

Cardio

25 minutes of HIIT on the treadmill.  

OHPs, Zerchers, etc.

Overhead Press
bar/25, 93/5, 133/5, 153/2, 163/1, 173/3 (3RM), 133/12 (12RM)
      * Both RM sets felt really strong.

Zercher Squats
bar/20, 133/5, 183/5, 223/3, 243/1, 263/3 (3RM)

Pulley Crunches & Neutral Grip Pullups Super Set
120/20 PC, 10 PU
130/20 PC, 7 PU
130/20 PC, 7 PU

Pushups
25, 20, 15, 15 

Chest & Cardio

Paused Floor Press (close grip)
bar/35, 137/10, 157/10, 187/7, 227/1, 227/1, 227/1, 207/5, 207/4
     * I failed at a second rep on the first set of 227. I feel my left shoulder a bit when I first start these, but once I am warmed up, that goes away.

Hammer Strength Incline Press
188/12, 188/10, 188/8

Pec Deck
160/10, 160/10, 160/10

Cardio
3 mile run.  I also did a 3 mile run yesterday.  

* I think I am going to run Strong 15 on the hex bar dead & OHP again starting in 10 days or so.  

Strong 15 Hex Bar Deadlift Testing (PR!)

Hex Bar Deadlift

135/10, 135/10, 225/5, 315/2, 365/1, 405/1, 435/1, 466/1 (PR)

    * I'm pumped about this because I struggled more than what I wanted to with the deadlift this year. I tried 471 after 466, but I didn't have anything left. 466, though, went up pretty solidly, so I have a feeling that I would have nailed 471 if I tried it after 435. Oh well. No complaints at all! If you have any doubts whether or not Strong 15 works, if nothing else, this week proves that it works for me! Kudos to Paul Carter's site, lift-run-bang.com.

Back

Kroc Rows
70/10 each side, 90/10 each side, 100/10 each side, 120/10 each side
     * It's too bad that the DBs in my gym only go up to 120.

Neutral Grip Pull Ups (bodyweight)

8, 6, 7, 6, 6

Barbell T-Bar Rows

100/10, 125/7, 135/5, 135/5 

Shrug Machine

320/10, 320/10, 320/10

Seated DB Curls

30's/15, drop set to 20's/10

Strong 15 OHP Testing Week (2 PRs!!!), Chest, Abs

Overhead Press
bar/10, bar/10, 93/5, 133/1, 153/1, 163/1, 183/1 (PR), 188/1 (PR)
    * Honestly, I obliterated 183. I couldn't believe how fast it was. This tied my all time PR, but the rep itself was so much faster than it was when I hit it a couple of years ago. 188 was a grinder, but I nailed it. So pumped about this!!

Paused Floor Press (close grip)
bar/10, 132/10, 132/10, 152/10, 182/5, 207/4, 207/4, 222/2
     * I really like how these feel. Pretty happy to get 2 wheels for 2 reps.

Pushups
30

Hammer Strength Incline Press
188/10, 188/9, 188/8

Pushups
15

Pulley Crunches
120/30, 120/20, 120/20

Pec Deck
160/12, 160/9, 160/8

Hopefully, my hex bar deadlift testing later this week goes as well as tonight's session.

Light Deads & Squats, more Chest, Running

Hex Bar Deadlift
225/5

Zercher Squats
138/5, 138/5, 138/5, 138/5, 138/5
    * Kept both super light due to hex bar deadlift testing next week.

Pushups
30, 20, 15

Hammer Strength Incline Press
180/7, 180/7, 180/7

1 Mile Run
7:40 again, but it was more difficult because I could feel my legs after the deads & squats, even though they were really light.

Next week, I will test my 1RM in the overhead press and the hex bar deadlift.  

Back, Light OHP Week, Abs, 1 mile run

Kroc Rows
65/10 each side, 85/10 each side, 100/10 each side, 120/9 each side

Neutral Grip Pull Ups (bodyweight)

7, 6, 7, 7, 6

Shrug Machine
270/10, 320/10, 320/10

Barbell T-Bar Rows

100/12, 125/7, 135/6

Pulley Crunches

120/35, 120/25, 120/25

Neutral Grip Pull Ups (bodyweight)

7

Overhead Press

98/5 (this is the week prior to testing week.. it only calls for 1 set of 5 at 50% of your 1RM. Yes, I know that 98 pounds is more than 50% of my 1RM, but it's super easy, so I just went with it.)

1 Mile Run

7:40 (much slower than what I was doing when I was training my 1 mile run, but I also did this immediately after lifting, which alone, makes it much more difficult than doing it fresh)

* Very good workout overall. The 120 set of Kroc rows were stronger than last week. Barbell T-Bar rows were considerably stronger, as well. I was also happy to be able to do 7 neutral grip pull ups near the end of the workout.  I will next workout on Thursday, when I'll do my light hex bar dead session. Zerchers will also be in the mix, but I'll keep them very light, as well, so that I am fresh for next week's hex bar deadlift testing.   

Floor Presses, Arms, Running

Paused Floor Press
bar/20, 138/10, 138/10, 158/10, 178/5, 188/5, 208/3, 208/3, 208/3
     * Shoulder felt fine all week, so I decided to try some heavier weight tonight. There were some points where I felt my shoulder tweak ever so slightly, but that occurred mostly in the first few sets. I'm wondering if it just wasn't warmed up enough. It felt fine during the later sets. 208/3 was challenging, as I have not done that much weight with chest in quite some time. I like doing these and I hope my shoulder will let me continue.

DB Preacher Bench Curls
30/14 each arm, 30/13 each arm, 30/13 each arm

Single Pulley Pushdowns
60/20, 60/15, 60/12

Running
2 miles, 16:30

 

Running

6 miles, 59:38 (distance PR)

How the hell do people run 8, 10, 13, 26 miles?!?!?!

I did 6 tonight and I want to hang myself!!

Strong 15, Week 9: Hex Bar Deads; 25RM Zerchers

Strong 15, Week 9: Hex Bar Deads

225/5, 285/4, 315/3, 365/2, 405/1, 425/1, 435/1, 405/3
    * 435/1 was pretty tough, but it was never in doubt. 1RM testing is in two weeks. Since I programmed for 430 initially, I obviously will hit that. The question is, can I get to 465? I hope, but after tonight, I am not so sure.  

Zercher Squats

138/25 (25RM)
    * Exhausting set. That's all I wanted to do tonight. 

Back, etc.

Kroc Rows

65/10 each side, 85/10 each side, 100/10 each side, 120/8 each side

Neutral Grip Pull Ups (bodyweight)

7, 7, 7, 6, 7 

Barbell T-Bar Rows
75/15, 100/8, 125/5, 135/5

Shrug Machine
270/10, 270/10, 270/10 

Planks
1:20, 1:00

Seated DB Curls
20's/25

Strong 15, Week 9: OHP; tried some Floor Presses, too

Overhead Press: Strong 15, Week 9
bar/15, bar/15, 98/5, 108/4, 128/3, 138/2, 163/1, 168/1, 178/1, 158/5 (5RM)
    * 178/1 was a little shaky, but I did get it. 1RM testing is in two weeks, after a super light one set session next week.

Paused Barbell Floor Press
bar/10, 132/10, 132/10, 132/10, 152/10
    * Getting bored with Incline Smiths, so I decided to try these, as they are supposed to be easy on the shoulders. Felt pretty good... will keep an eye on how the shoulder feels over the next few days.

Pulley Crunches
120/30, 120/20, 120/30 

One Arm Single Pulley Pushdowns, Regular Grip
30/15 each arm, 20/18 each arm, 20/13 each arm

 

Strong 15, Week 8: Hex Bar Deads; Zercher Squats

Strong 15, Week 8: Hex Bar Deads

225/5, 285/4, 315/3, 365/2, 385/1, 405/1, 425/1, 385/3
    * Ramped up the weight...solid performance. 

Zercher Squats

bar/10, 133/5, 183/3, 223/1, 253/5 (5RM)
    * I felt like I leaned a bit too far forward during the last couple of reps of 253. I should have filmed it. 

Running (Thursday)

5.5 miles, 54:30  (longest distance I've ever run in my life) 

Back, Curls, Abs

Chins

BW/14 (haven't done 14 in ages) 

Kroc Rows

90/15 each side, 90/15 each side, 90/15 each side   

Chins
10/5, 10/5, 10/5 drop set to BW/4 (no idea why this is colored differently)

T-Bar Row Machine (underhand grip)
115/7, 115/7, 115/7

Shrug Machine
180/15, 180/15, 180/15 

1 Arm Bar Curls
25/16 each arm, 30/8 each arm, 30/10 each arm

Planks
2:00

* Good workout. Running tomorrow, deads/squats Friday.

 

Strong 15, Week 8: Overhead Press, etc.

Overhead Press: Strong 15, Week 8
bar/15, bar/15, 98/5, 108/4, 128/3, 138/2, 158/1, 168/1, 173/1, 153/7 (7RM)
    * No idea where this 7RM came from, but I am not complaining!!!

Incline Smith Machine- 350 Method
175/22, 175/12, 175/7 (41 reps...-3 reps from last time.....frown face...maybe the 7RM OHP got to me)

One Arm Single Pulley Pushdowns, Reverse Grip
20/10 each arm, 20/10 each arm, 20/10 each arm

Pec Deck
160/15, 180/8, 180/7 (really strong with these, too)

DeFranco YTW's
12.5's/7,7,7; 12.5's/7,7,7; 12.5's/7,7,7

Pulley Crunches 
120/30, 130/15, 130/12 drop set to 100/30

Cardio

5 miles, 50:30... just survive!

Strong 15, Week 7: Deads & Squats

Strong 15, Week 7 Hex Bar Deads

175/5, 215/4, 270/3, 305/2, 350/1, 375/1, 395/1, 360/5

Zercher Squats

bar/10, 138/5, 188/3, 228/10 (10RM)
   * Really felt my abs at the end of that 10 rep set.

Back

Kroc Rows
105/12 each side, 120/8 each side, 120/8 each side

Chins
10/7, 10/7, 10/6 to BW/3

T-Bar Row Machine (underhand grip)
90/12, 90/12, 90/12

Chins
BW/7

Seated Row Machine (pulley)
120/10, 90/8 (paused), 90/8 (paused), 90/8 (paused)

Chins
BW/5

Hex Bar Shrugs
225/10 to 135/10

Accessory Work

Planks
1:00, 1:00, 1:00, 1:00, 1:00

One Arm Pulley Pushdowns, Reverse Grip
30/20 each arm, 40/15 each arm, 50/8 each arm

DB Preacher Curls
30/13 each arm, 30/13 each arm, 30/13 each arm

DeFranco YTW's
12.5's/7,7,7; 12.5's/7,7,7; 12.5's/7,7,7

Morning Run

4.5 miles in a little under 44 minutes.

Slowed down the pace, just to make sure I'd last.

I'm going to do some accessory work tonight, back on Wednesday, and Deads/Squats on Thursday or Friday.

Strong 15, Week 7: Overhead Press

Overhead Press: Strong 15, Week 7
bar/15, bar/15, 95/5, 110/4, 125/3, 140/2, 155/1, 160/1, 170/1, 145/8
     * I don't feel as strong as I'd like to with these...not sure if I am doing anything but being stagnant. We'll find out during testing week in about a month.

Incline Smith Machine- 350 Method
175/22, 175/12, 175/10 (44 reps...+2 reps from last time)

Pec Deck
150/10, 170/7, 170/8

Strong 15, Week 6 Deads, Zercher Squats

Strong 15, Week 6 Hex Bar Deads

215/5, 255/4, 300/3, 355/2, 390/1, 400/1, 410/1, 350/5

Zercher Squats

bar/15, 133/5, 183/3, 238/3, 238/3, 238/3, 238/3, 238/3

* Good workout... felt solid throughout.

Strong 15, Week 6: Overhead Press

Bodyweight: 219

Overhead Press: Strong 15, Week 6
bar/20, bar/16, 93/5, 108/4, 128/3, 138/2, 163/1, 168/1, 173/1, 148/8. Eh... didn't feel very strong.

Weighted Chins
10/8, 10/7, 10/6, 10/6, 10/7

Incline Smith Machine- 350 Method
175/20, 175/12, 175/10 (42 reps...+2 reps from last time)

Pec Deck
160/8, 160/10, 160/10

DeFranco Incline YTW (shoulders)
10's/7,7,7; 12.5's/6,6,6; 12.5's/6,6,6

Running

Last week: 3 miles, 27:00

Tonight: 4 miles, 36:00. Right leg feels pretty tight.

The goal (I think) is to get to 6 miles. Don't really care about the time...just making 6 miles without stopping.

I have a tight schedule this week, so I am not sure when I will be able to run again. I am only going to be able to lift twice: tomorrow and probably Friday. That means I will cut out a lot of back and accessory work and focus on the Strong 15 stuff. For back, I will probably only do chins.

Strong 15, Week 5 Hex Bar Deads & Zercher Squat PR

Strong 15, Week 5 Hex Bar Deads

215/5, 255/4, 300/3, 355/2, 375/1, 390/1, 400/1, 335/3

Zercher Squats

bar/15, 133/5, 183/3, 223/1, 243/1, 273/1, 303/1 (PR!)

     I don't know what the 303 rep looked like, but it felt like I nailed it! 300 was my year end goal so I am pretty pumped!!!!

 

Back

Cardio
2 miles, 16:00

90 minutes later I lifted weights.

Kroc Rows
100/14 each side, 110/11 each side, 120/6 each side

Chins
10/6, 10/5, 10/5, BW/9

Lat Pulldown Machine
170/8, 170/8, 170/8

EZ Bar Curls- Drop Set
65/20, 45/10, 35/10, 25/10

Abs
5 sets of hanging knee raises, various reps in each set

Strong 15, Week 5: Overhead Press & Accessory Work

Overhead Press: Strong 15, Week 5
93/5, 108/4, 128/3, 138/2, 158/1, 163/1, 168/1, 138/10 (almost 11, couldn't lock out)

Incline Smith Machine- 350 Method
175/20, 175/11, 175/9 (40 reps...first time using this weight)

Seated DB Triceps Extension
25/20 each arm, 25/15, each arm, 25/13, each arm

Pec Deck
140/10, 140/10, 160/10

DeFranco Incline YTW (shoulders)
10's/7,7,7; 10's/7,7,7; 10's/7,7,7

Cardio
22 minutes on the elliptical 

5x5 Zerchers

Zercher Squats
bar/15, bar/15, 133/5, 183/3, 233/5, 233/5, 233/5, 233/5, 233/5
    * Solid enough.

Single Pulley Pushdowns
65/20, 55/15, 45/20 
    * Just for some triceps isolation. 

Back, Bi's, Abs

Chins
12

Kroc Rows
100/13 each arm, 100/13 each arm, 100/10 each arm

Weighted Chins
10/5, 10/5, 10/5   

T-Bar Row Machine (underhand grip)
100/10, 100/10

Lat Pulldown Machine
160/9, 160/9

Seated DB Curls
15's/31, < 1 minute rest, 15's/16

Abs
Planks: 1:00, 0:30 rest, 1:00, 1:00 rest, 1:00

OHPs & Deads- Strong 15, Week 4

Back from San Francisco. Great trip. I didn't do any workouts in the hotel gym, but I did do a lot of walking. Didn't gain much weight, either, surprisingly enough.

Overhead Press: Strong 15, Week 4
93/5, 108/4, 128/3, 138/2, 148/1, 158/1, 163/1, 128/13

Hex Bar Deadlift: Strong 15, Week 4
175/5, 215/4, 255/3, 300/2, 355/1, 375/1, 390/1, 310/5 (protocol is for 3, decided to bang out 5)

Incline Smith Machine- 350 Method
170/25, 170/15, 170/11 (51 reps.. +3 from last time...move up to 175 next time)

Pec Deck
140/10, 140/10, 140/10

DeFranco Incline YTW (shoulders)
10's/7,7,7; 10's/7,7,7; 10's/7,7,7

Hex Bar Deads- Strong 15, Week 3

215/5, 255/4, 300/3, 345/2, 375/1, 390/1, 400/1, 345/10

    * Like last time, I banged out a set of 10 in the last set because I knew I wasn't going to do anything else in the workout.

Overhead Press- Stong 15, Week 3

A little change of plans.... overheads tonight, deads tomorrow, some accessory work on Friday. SF early Saturday morning. 

Overhead Press
88/5, 108/4, 128/3, 138/2, 148/1, 158/1, 168/1, 143/9

Incline Smith Machine- 350 Method
170/23, 170/15, 170/10 (48 total reps, +2 from last time)

Zerchers & Back

Zercher Squats
bar/15, 138/5, 188/3, 228/5, 228/5, 228/5, 228/5, 228/5
     * Felt like doing 5X5 tonight. Solid session. Form seemed fine. 

Chins
12, 10, 8

Kroc Rows
100/10 each arm, 100/10 each arm, 100/10 each arm
   * Much more difficult after 3 sets of chins!

Lat Pulldown Machine
170/8, 150/12, 150/11

Abs
Planks: 1:30
Hanging Knee Raises: 5 sets, various reps

Standing DB Curls
Drop Set: 30/12 each arm, 22.5/12 each arm, 15/12 each arm 


I am going to do some running tomorrow and then hit Week 3 on the Strong 15 for both deads and OHPs on Thursday. After that, I am going to San Francisco for Labor Day and will be back to resume with Week 4 either next Wednesday or Thursday. Time permitting, I'll do some running and maybe some light lifting in the hotel gym.  

Cardio

2.15 miles...faster pace than the 2 miles I ran the other day, but I didn't pay attention to time.. somewhere in between 17 and 18 minutes.

Overhead Press- Strong 15, Week 2

Overhead Press
85/5, 105/4, 125/3, 135/2, 140/1, 150/1, 160/1, 135/11

Incline Smith Machine- 350 Method
170/23, 170/13, 170/10 (46 total reps, +2 from last time)

1 Arm Triceps Pushdowns (underhand grip)
35/13 each side, 35/13 each side

DeFranco Incline YTW (shoulders)
My buddy told me about these, so I decided to give them a try.  I used a 15lb DB for the first set and a 10lb one for sets two and three, all sets using various reps. The best part...no shoulder pain.

Pec Deck
3 sets of 10...again, no shoulder pain, so maybe I can work this and the YTW's in to hit chest and shoulders more.

Abs
Planks: 1:00
Hanging Knee Raises: 5 sets, various reps, very short rest
 

Hex Bar Deads- Strong 15, Week 2

Hex Bar Deads- Strong 15, Week 2

215/5, 255/4, 300/3, 345/2, 365/1, 375/1, 390/1, 325/10
    * Protocol calls for 3 reps in the last set, but I felt good, and since I wasn't really doing anything else tonight, I banged out 10 good reps.

Lying Hamstring Machine
110/12, 110/12, 110/12 

Back & Cardio

Chins
12, 10

Kroc Rows
105/12 each side, 105/10 each side

T-Bar Row Machine (underhand grip)
135/5 (bad form, though), 115/7, 115/7

Chins
6 (almost 7)

Lat Pulldown Machine
160/10, 160/10

Chins
3 - yup, time to quit.

Cardio
2 mile run/jog

Morning Zerchers (2PRs)

Zercher Squats
bar/15, 138/5, 188/3, 228/1, 248/6 (6RM), 193/15 (15RM)

     * I was leaning way forward during the last two reps of 248. That 15 rep set was killer...my abs were burning!
        The PRs were good ones today... went from a 243/5RM to a 248/6RM and a 183/15RM to a 193/15RM. 

Planks
1:30

Quick Workout

Worked out in the apartment gym.

Chins
12, 10, 8

Pallof Press & Standing DB Curls (alternating sets)

PP:      70/10 each side
Curls:  30/12 each side (alternating arms per rep)
PP:      70/12 each side
Curls:  30/12 each side (alternating arms per rep)
PP:      70/12 each side
Curls:  30/12 each side (alternating arms per rep)

Cardio
1.5 miles...didn't pay attention to time... slower jog/run 

Overhead Press- Strong 15, Week 1

Overhead Press

175 plug in weight.

85/5, 105/4, 125/3, 135/2, 140/1, 150/1, 155/1, 125/13

Incline Smith Machine- 350 Method

170/22, 170/12, 170/10 (44 total reps, +2 from last time)

Cardio

Jogged/slower 1 mile run.. a little under 8 minutes, just to get some cardio in. 
 

Hex Bar Deads- Strong 15, Week 1

I've been in a rut with deads and OHPs lately, so I'm going to run Strong 15 for both of those exercises.

I used 430 as my plug in weight.

Hex Bar Deads- Strong 15, Week 1

175/5, 215/4, 255/3, 300/2, 345/1, 365/1, 375/1, 300/3 (all sets were easy, as they should be in Week 1) Felt good/refreshed deadlifting again. It also didn't hurt that I had a chiropractor appointment this morning, and I always feel great after those.

Chins
13 (haven't done 13 in quite some time)

Triceps Pushdowns (double pulley)
150/14, 150/10, 150/8

1 Arm Bar Curls
30/13 each arm, 30/9 each arm

Planks
2:00

* Good workout.
 

OHPs again, Chest, Back, & a little bit of Cardio

Cardio- ran 1/2 mile before and after the workout.

I decided to do some overhead presses again, but this time with a staggered stance. As I increased the weight, the stance felt a little strange and I wasn't sure if I was doing it properly.

Overhead Press- Staggered Stance
96/5, 136/3, 156/1, 176/1, 146/5

Kroc Rows
100/13 each side, 120/9 each side, 100/11 each side (great session. 13 & 9 may be PRs at those weights)

Incline Smith Machine- 350 Method
170/21, 170/12, 170/9 (42 total reps...same total, but +1 in the first set and -1 in the last set)

T-Bar Row Machine (underhand grip)
115/10, 115/8, 115/8 (these felt strong) 

Zercher PR, Overhead Press, Incline Smiths

Zercher Squat
bar/15, 138/5, 188/3, 228/1, 258/1, 278/1, 293/1 (PR), 208/8
    293 was a solid PR. I haven't slept well at all lately, so I ran out of gas after the 8th rep of 208. Still happy, though, because of the 1RM.

Overhead Press
95/5, 135/3, 165/1, 165/2; drop set: 155/4, 135/3, 95/8

Lying Hamstring Machine
110/10, 110/10

Incline Smith Machine- 350 Method
170/20, 170/12, 170/10 (42 total reps...solid starting point for a new weight)

Like I said, poor sleep all week. All in all, I can't complain about this workout. 

 

Off Regular Schedule until next week....workout in my building's gym

My apartment building has a hotel type gym. Good for certain things, but you aren't squatting, deadlifting, overhead pressing, or benching in it. It does have a Smith Machine, though, so for me, doing chest there isn't an issue. I am going to resume my more regular lifting schedule next week. Today, though, I decided to utilize my building's gym.

Bodyweight: 214 (light....not myself lately, so I've lost about 5 pounds this week)

Chins
12, 10, 7

Incline Smith Machine- 350 Method
165/25, 165/15, 165/10 (50 total reps. Goal met. Move up the weight next time.)

Chins
9

Preacher Curls
(not sure what the weight of the bar is, but I did one "heavy" set of 7 reps and then did a drop set of lighter weight of 11 reps each over 2 sets)

Planks
2:00

Mile PR

6:30 (2 second PR)

Zerchers Keep on Rollin'

Zercher Squats
bar/15, 133/5, 183/3, 223/1, 253/1, 273/2 (2RM), 183/15 (15RM)

Incline Smith Machine- 350 Method
165/24, 165/14, 165/10 (48 total reps.....same as last time, almost had the 49th rep, but couldn't lock out)

Olympic Bar Curls
93/10, 93/9 (haven't done these in a while)

Lying Hamstring Machine
110/12, 110/10, 110/10

1 Arm Standing DB Triceps Extension
30/12 right, 30/11 left, 30/10 each arm

I planned on doing some deadlifting tonight, but for whatever reason, the hex bar was a popular instrument this Friday night.

After doing 24 reps in the first set of inclines, I thought I would easily get 50 total. But, those second two sets were tougher than I expected.

With the 1 arm standing tri's.....the left was noticeably more difficult than the right tonight.

1 Mile PR

6:33.... nice little 2 second PR!

Tuesday Workout

Chins
12, 10, 9

Kroc Rows
100/10 each side, 100/10 each side, 100/8 each side

Overhead Press
93/10, 133/5, 143/8, 163/3

Incline Smith Machine- 350 Method
165/22, 165/15, 165/11 (48 total reps.....+2 from last time)

T-Bar Row Machine (underhand grip)
115/8, 135/5, 135/5

Planks
2:00

Two Zercher Squat PRs!

Zercher Squats
bar/15, 133/5, 183/3, 223/1, 253/1, 268/1, 288/1 (1RM), 223/10 (10RM)
      * I felt strong tonight, so I decided to go for a new 1RM. It went up pretty easily. I'm wondering if I could have gotten 300. 223/10 is also a nice 10RM.

Incline Smith Machine- 350 Method
165/22, 165/13, 165/11 (46 total reps.....+5 from last time!)

Concentration Curls
35/10 each arm, 35/10 each arm, 35/8 each arm

1 Arm Standing DB Triceps Extension
25/15 each arm, 25/15 each arm

* Great workout with the two squat PRs and the +5 reps in the incline! 

1 Mile PR

6:35

I felt really loose tonight and light on my feet. Wasn't even that tired afterward.

Shoulders

Overhead Press
93/12, 133/3, 153/1, 183/0 (just can't get this), 153/5 (5RM), 153/5, 153/3, 143/5

Hammer Strength Shoulder Press
210/7, 210/7, 210/6

Incline Smith Machine- 350 Method
165/20, 165/11, 165/10 (41 total reps.....+2 from last time)

Planks
Regular 1:30, (30 seconds rest), Yoga 30 seconds

Single Pulley Triceps Pushdowns
60/20

Planks
Regular 1:10


(1 Mile Run yesterday... ~6:45) 

Squats and such

Hex Bar Deadlift
135/10, 225/5, 315/10
   *Didn't really feel like going heavy, so I used them sort of as a warmup for squats.

Zercher Squats
133/5, 183/3, 223/3, 253/3 (3RM), 233/8 (8RM)
   * Felt good.

Chins
11, 10

Kroc Rows
100/10 each side, 100/10 each side, 100/10 each side

Chins
6

Planks
2:00

Curls
Did 3 one handed sets in a Max Rack

1 Mile Run (Did this yesterday.... 6:52)

Shoulders & Chest

Overhead Press
98/12, 138/5, 158/4 (4RM), 158/4, 143/7

Hammer Strength Shoulder Press
190/10, 210/7, 210/7

Incline Smith Machine- 350 Method
165/17, 165/13, 165/9 (first time with this weight...39 total reps)

Single Pulley Triceps Pushdowns
70/12, 75/8, 75/8

* Decent enough workout. I haven't been motivated with the one mile runs lately for whatever reason. I'll start off OK, then just stop at the half mile point because I don't feel like doing it any longer. I have been playing a lot of basketball lately, so my cardio should still be OK. I wish I knew why I haven't felt the mile lately because I was going really well with it... hope I get it back soon.

Squats, Chest, Abs

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/2, 258/1, 208/10 (10RM)
     +20 pounds on the 10RM. Also would be +10 pounds on a 9RM.

Incline Smith Machine- 350 Method
155/25, 155/14, 155/11 (50 rep goal met...will try 165 next time to see how we start)

Pallof Press 
60/10 each side, 60/10 each side, 70/10 each side

Lying Hamstring Machine
90/21, 1 minute rest, 90/12

Back

Pressed for time today, so I did a higher rep/shorter rest workout.

Chins
12

Kroc Rows
100/12 each side, 120/8 each side, 120/5 each side drop set to 80/10 each side
   * I had a lot of trouble gripping the 120's today.

Chins
7, 5 (short rest in between sets)

T-Bar Row Machine (underhand grip)
90/10, 1 minute rest, 90/10

Lat Pulldown Macine
120/15, 1 minute rest, 120/15

EZ Bar Curls
60/20

* Felt weak tonight... didn't eat beforehand, which is definitely the main reason.

Shoulders/Chest

Overhead Press
98/10, 138/5, 158/1, 168/3 (tied 3RM), 173/2 (tied 2RM), 138/10 (calling it a 10RM)

Seated DB Overhead Press
75's/5, 75's/5, 75's/6

Incline Smith Machine- 350 Method
155/22, 155/14, 155/13 (49 total reps... +1 rep from last time)

Single Pulley Pushdows
50/20

* Good workout... did some cardio afterward, too.  

Deads, Squats, Krocs

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/2, 415/4
    * These felt OK, but not great. I was happy with how the set of 415 was going, and thought I would go for 5, but the 4th rep was a sloppy, so I just put it down.

Zercher Squat
133/5, 183/3, 223/3, 243/5 (5RM), 263/2 (2RM)
    * Two more PRs!

Kroc Rows
80/16 each side, 120/8 each side, 120/8 each side
    * I love these.

Accessory Stuff

Bodyweight: 220

Worked out in my apartment building gym.

Incline Smith Machine- 350 Method
155/22, 155/14, 155/12 (48 total reps... +2 reps from last time)

Chins
10, 9, 7

Lat Pulldown Machine 
3 sets, low weight, high reps 

Double Pulley Pushdowns- 350 Method
70/20, 70/15, 70/15 (barely got 15 on the third set)

Concentration Curls
30/15 each arm, 30/10 each arm

* I was going to run, but at the .2 mile point, I realized that I just had no desire to do it, so I stopped. :)

Tomorrow, I will be back in the regular gym for deads, squats, and Kroc rows.
 

Shoulders & Run

Overhead Press
98/12, 138/5, 138/5, 138/5, 138/5, 138/6

Seated DB Overhead Press
75's/5, 75's/5, 75's/5

1 Mile Run
6:45

Mile before Basketball

6:46

Tough. Then played basketball. Cardio central tonight!

Sunday Night Quick Workout

Running
.75 mile @ 9.0 MPH

Chins
11

Running
.25 mile @ 9.5 MPH

Incline Smith Machine- 350 Method
155/21, 155/13, 155/12 (46 total reps... +2 reps from last time)

Chins
9

* Used the gym in my building... perfect for this type of workout.

Three Zercher Rep PRs, Chins, Chest, etc.

Big workout tonight....

Zercher Squats
bar/12, bar/12, 133/5, 183/3, 223/8 (8RM, by 20 pounds!), 243/3 (3RM), 243/3, 243/4 (4RM) 
  * My mind was ultra focused tonight on repping out with 223. After that, I decided to keep it going and try 3 sets of 3. Ended up setting a 3RM, only to beat that same weight with a 4RM two sets later. Beast session for me... how do I make my mind always think like this???

Chins
11, 9, 7

Incline Smith Machine- 350 Method
155/21, 155/13, 155/10 (44 total.. good starting point with this weight. Will stay there until I get 50 total reps over the three sets)

Lat Pulldown Machine
180/10, 190/6, 190/6

EZ Bar Curls
55/30, 30 second rest, 55/15

Pallof Press
60/10 each side, times three. 

Shoulders, Chest, Run

Overhead Press
98/10, 138/5, 158/1, 168/1, 178/1 (PR), 148/7
    * I am calling 178 a PR because it is my current PR...post-back and shoulder injuries. I did manage 183 before said injuries, but since I have to train differently now, I am calling the 178 a 1RM.

Seated DB Overhead Press
70's/9, 75's/5, 75's/6

Incline Smith Machine- 350 Method
165/17, 155/13, 135/20
    * Since going heavy, and even variation of exercise, isn't going to happen for me with chest any time soon, I decided today that I am going to train the incline Smiths with high reps, namely the 350 Method. Proper execution of the 350 Method requires one to use the same weight throughout the three sets of 50 total reps. I wasn't sure where to start, but obviously 165, and even 155, were too heavy. I will probably go with 145 next time.

Single Pulley Pushdowns- 350 Method
50/20, 50/17, 50/13 (success!)

1 Mile Run
6:47... second time ever under 7 minutes!

Back, Abs, Biceps, Run

Chins
12
  
Kroc Rows
105/11 each side, 120/8 each side

Chins
9, 8

T-Bar Rows (underhand)
125/5, 125/5, 125/5

Planks
2:15
 
Chins
8

EZ Bar Curls
50/30, 30 seconds rest, 50/15

Run
I wanted to try the 6:40 mile again, but at about 1/2 mile or so, I realized that there was no way that I'd be able to keep up that pace, so I just stopped. A few minutes later, I decided to try 1/2 mile at 9.5 MPH, which would be a 6:19 mile pace. I did complete the 1/2 mile, but it was really, really tough.

Hex Deads & Zercher Squats (PR)

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/3, 405/5
    * My back just feels so much better now that I have been deadlifting every two weeks. Tonight felt really good, too. I haven't done 405/5 in a long time.

Zercher Squats
138/5, 138/5, 188/3, 228/1, 258/1, 283/1 (PR!)
    * Getting closer to the 300 mark!

Shoulders & Chest

Overhead Press
98/12, 138/5, 138/5, 158/3, 158/3, 158/3

Incline Smith Machine Press
135/15, 185/7, 225/4, 225/4, 225/4

Seated Overhead DB Press
70's/7, 70's/5, 70's/5

:/  Weights felt heavy.. haven't been able to do much pushing lately because of the shoulder, so I'll just chalk it up to that. 

Big Mile PR

I wasn't planning on running a mile tonight, as I played basketball. For a warmup, I decided to set the treadmill at 9.0mph and see how long I could last. I ended up going a full mile at that speed, which is a 6:40 time and a HUGE PR!!!

Back & Mile PR

Chins
13
 
Kroc Rows
105/12 each side, 120/7 each side, 120/6 each side

Chins
9

T-Bar Rows (underhand)
115/7, 115/8

Chins
7

EZ Bar Curls
50/35

1 Mile Run
7:01 (PR!.. almost in the 6's!)

Squats

Zercher Squats
bar/15, 138/5, 188/3, 228/5 (5RM), 198/9 (9RM)
   * 228/5 was very solid and I really felt the burn with 198/9. Good session. 

Incline Smith Machine Press
135/15, 185/7, 225/4 (kept it light because of the shoulder)

Planks
2:00

Big 1 Mile PR & Chins

1 Mile Run

7:04 (Big PR!!)

Chins

12, 10, 8, 7

* Those DB floor presses last week wrecked my shoulder. It's killing me, so I am going to have to dump them. Sigh.

Shoulders

Overhead Press
bar/15, 93/10, 133/5, 153/1, 173/2 (2RM), 143/9

DB Overhead Press (seated)
70's/9, 75's/5, 75's/4 (almost 5, couldn't lock out)

Planks
2:00

Single Pulley Triceps Pushdowns
65/13, 65/13, 65/11

* I didn't feel that particularly strong, but the results were fine. Was thinking about maybe getting 173/3, but after the second rep, I knew I was done.

Back, Bi's, Abs

Chins
12, 10

Kroc Rows
100/11 each side, 120/6 each side

T-Bar Rows (underhand)
115/7, 115/8

Pallof Press
60/12 each side, 60/10 each side 

Lat Pulldowns
160/11, 170/8

Chins
5 (much harder at this point!)

EZ Bar Curls
45/30, 30 second rest, 45/15

Mile PR

7:15 (one second PR!)

Deads, Squats, Chest

Hex Bar Deads
135/10, 225/5, 315/5, 365/3, 415/2 (felt good)

Zercher Squats
bar/13, 138/5, 188/3, 228/1, 258/2, 258/2 (2RM)

Incline Smith Machine
135/15, 185/10, 225/6, 225/6, 225/4

Unilateral DB Floor Press
70/8 right side, 70/4 left side (slipped out of my hand), 70/8 each side, 75/6 each side, 75/6 each side
(left shoulder was bothering me a little bit with these)

1 Mile Run

7:20

I moved in to a new place this past weekend, and it has a gym. Perfect for doing the mile when I wake up in the morning, so I don't have to bother with it after a lifting session. Not a gym to weight train, though, as there is no squat rack and only light dumbbells.

Back

Chins
almost 13....like 12.75

Kroc Rows
105/10 each side, 120/6 each side, 120/6 each side

Chins
9, 7, 7

T-Bar Row (underhand grip)
115/6, 115/7, 115/7

Planks
2:00

Concentration Curls
30's/15, 30's/10

1 Mile Run

7:16 (PR)

I don't understand my body. I did this on 3.5 hours sleep and wasn't even that exhausted at the end. This isn't the first time that I've had great performances in the gym on very little sleep. Don't get me wrong, I feel like absolute garbage when I don't sleep, but for some reason I'm often able to find something when it comes to working out.

Squats & OHPs

Zercher Squats
bar/10, bar/10, 133/5, 183/3, 223/1, 253/1, 278/1 (PR), 223/6 (6RM)

Overhead Press
98/10, 138/5, 158/5, 168/3 (3RM)
 
DB Overhead Press (seated)
70's/8, 75's/5


Strong! I wasn't thinking about trying a PR today, but the warm up sets felt so good, that I figured I'd give it a shot. It was tough, but not as tough as I thought it would be. The hardest part of the workout was the 168/3 OHP. I barely got that third rep up.

Chest

Unilateral DB Floor Press

50/10 each side, 60/10 each side, 70/8 each side, 80/4 each side, 80/4 each side

Incline Smith Machine

185/10, 225/4, 225/4, 225/5

* Doing floor presses one handed solves the problem of getting heavier weights into position.

Back & Run

Chins
12

Kroc Rows
105/9 each side, 120/6 each side, 120/6 each side

Chins
10, 7, 7

T-Bar Row (underhand grip)
115/6, 115/6, 115/7

1 Mile Run
7:29

Shoulders

I only had time for a quick lift today, so I decided to do OHPs and some seated DB presses.

Overhead Press
95/10, 136/5, 156/1, 166/3 (3RM), 156/5, 156/4

DB Overhead Press (seated)
60's/8, 65's/8, 70's/5

* I'm going to start listing my OHP PR's on my Personal Records page. Even though I'm pretty sure I did 165/5 a couple of years ago, I am counting today's 166/3 as a 3RM. The days of 165/5 occurred prior to my back and shoulder injuries, so they are antiquated at this point.

* DB presses felt good.. it's been forever since I've done them. Years before this blog, I was able to do 100's for 3, but I also didn't OHP at all back then. No way would I be able to work back up to that weight after hitting OHPs first in a given workout.

Squats & Deads

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/4 (4RM), 238/3 (3RM), 238/4 (4RM)

Hex Bar Deads
135/10, 225/5, 315/5, 405/2, 365/5

Pallof Press
40/10 each side, 50/10 each side, 60/10 each side

* Solid workout. Set a 4RM and a 3RM, and then beat them both on my last set. Whenever that can be done, how much can I complain? Deadlifts felt good, even though I am sure they suffered a bit having done them after squats.

Got Inspired... did the 1 mile run after all

Beautiful day today... got inspired this evening to do the 1 mile run at the track.

7:26. Not too bad at all.

Chest, Arms, Cardio

Incline Smith Machine Press
135/15, 185/10, 225/7, 245/1 (225/7 is a rep PR. Tried 245 on short rest. I also wanted to leave something in the tank for DB Floor Presses)

Dumbbell Floor Press
45's/15, 55's/10, 60's/8, 70's/6 (A friend recommended these after discussing my shoulder injury with him. They felt pretty good, so I am going to start doing them and see how it goes. I could definitely see getting the weight into position becoming a problem if I try to go heavy.)

Barbell Curls
47 pound barbell: 25, 15, 10, 10 (very short rest in between sets, arms were shot by the end)

1 Arm Triceps Pushdows
30/10 each arm, 30/10 each arm, 25/15 each arm

Cardio
My legs felt a little heavy today, so I knew that I wasn't going to set a new 1 mile PR about .4 mile in. So, I turned it into an interval session.

Back & Run

Kroc Rows
105/10 each side, 115/7 each side, 120/5 each side, 120/6 each side
     * My left wrist has been bothering me lately, so I was losing the left handed grip. I had to keep putting the dumbbells down and resetting on that side.

Chins
10, 8, 7

Lat Pulldowns
160/10, 160/8, 160/8

1 Mile Run
7:18 (PR!)
   16 seconds less than last time and I wasn't even that tired. Normally, I can barely stand up when I am done, but I felt like I could have kept up the pace for quite some time tonight. I don't know why there was such an extreme improvement between sessions, but I'm not complaining. The next session will determine whether or not tonight was an anomaly.

Standing DB Curls
30/10 each arm,  35/6 each arm, 35/6 each arm

Zerchers & OHPs

Horrible night of sleep last night... less than 4 hours. Sigh.

Zercher Squats
bar/11, bar/11, 138/5, 188/3, 228/1, 248/1, 193/9 (9RM)
   * I was originally thinking about doing 248 for a 3RM, but I knew that I would never make it after the first rep. 193/9 was a good 9RM, though. I could have done more reps.

Overhead Press
93/10, 133/5, 183/0 (so, so close, but couldn't lock out), 153/5, 153/5, 153/5
   * Man, I thought I had that 183 rep, but I just stalled before lock out. Getting closer, though.

Planks
Regular- 2:00

* Can't really complain about the workout because of the lack of sleep. I wonder if I would have been able to get 183 if I slept normally. Maybe, maybe not, as I have had plenty of good workouts on little sleep.

1 Mile Run

Hit the track today... 7:34 (one second faster than yesterday's treadmill run)

Deads, Chest, Run

Hex Bar Deads
150/10, 240/5, 330/5, 380/6 (was hoping for more, but I started to lose grip at rep 4 for some reason- first time that's ever happened with the hex bar)

Incline Smith Machine Press
135/10, 185/10, 225/6, 225/6, 225/6

1 Mile Run
7:35....getting better each time!

Back & 1 Mile Run

I'm back to normal with my basketball twice per week schedule, but I still want to throw in some 1 mile runs here and there.

Kroc Rows
100/10 each side, 110/7 each side, 110/7 each side, 120/5 each side
    * 120 is the heaviest dumbbell in the gym, so if I start getting good at these, I'll just have to up the reps.

Bodyweight Chins
9, 7, 7

T-Bar Row Machine (underhand grip)
115/6, 115/6, 115/6
     * I didn't like how my lower back felt doing regular T-Bar rows, so I am switching back to the machine.

DB Hammer Curls
25/21 each arm

1 Mile Run
7:44 (4 seconds less than last time) 

Zercher Squat (2RM Video) & OHPs

Zercher Squat
bar/11, bar/11, 138/5, 178/4, 208/3, 228/2, 253/2 (2RM), 193/8

    Video: 253/2

    
I think the form looks pretty good. Feel free to disagree.

Overhead Press
98/10, 138/5, 158/3, 158/3, 158/3

Pallof Press
45/10 each side, 45/10 each side, 45/10 each side

Depth Jumps
16

Deads & Back

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/3, 405/1, 365/10 (tied 10RM)
    That set of 365/10 was exhausting! I was breathing heavily and had to sit down for a bit afterward. I forgot that I did 365/10 before, so I thought this was a new 10RM. Had I checked beforehand, I would have done another rep to make another RM. Oh well.

Kroc Rows
100/9 each arm, 105/7 each arm, 105/7 each arm

Bodyweight Chins
8, 8, 6 (much more difficult after rows)

EZ Bar Curls
70/15

Pallof Press
35/10 each side, 35/10 each side, 35/10 each side

Depth Jumps
16 

* Very good workout.

Hoops & Presses

I had an impromptu hoops session at the start of my workout tonight. Generally, I don't do cardio before I lift, but they needed one more guy, so I just played. After a few games, I did overhead presses & Smith Machine inclines.

Overhead Press
98/10, 138/3, 158/1, 163/3, 163/3, 148/6
   * Much more difficult after playing basketball, as expected.

Smith Machine Incline Press
185/10, 225/4, 225/4, 225/5 drop set to 185/8

Two Zercher PRs

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/1, 258/1, 272/1 (1RM), 188/10 (10RM)
   * I felt really refreshed after the week off from squatting, so I decided to try a new 1RM. I had the phone all set up to record it, or so I thought. When I picked it up after nailing the 1RM, there was no video. That was very disappointing because I wanted to see how the form looked. In any event, it felt strong enough, as did the 188 10RM. I could have probably done a couple of more reps.

Pushups
31

Cardio
1/2 mile run in 4 minutes. This was very difficult to do after squats, so instead of the full mile, I cut it short here and did some elliptical.

Pushups
30, 20

Incline Smiths, Kroc Rows, 1 mile run

Incline Smith Machine Press
135/15, 175/10, 205/8, 225/5, 225/5, 225/5

Kroc Rows
80/10 each arm
90/10 each arm
100/7 each arm
100/7 each arm
100/7 each arm

Pallof Press
40/12 each side, 40/12 each side, 40/12 each side
   * First time doing these- not sure how I feel about them yet.

1 Mile Run
7:48 
 

< 8 minute mile

7:58 on the 1 mile run tonight.

I was looking at some posts when I was really training this 2 years ago and I got it down to the ~7:20 range. It should be noted that I am not a big fan of running for distance, so working on a 1 mile time is right up my alley.

Depth Jumps- 16 total

Overhead Press

Overhead Press
bar/10, 93/10, 133/5, 153/1, 173/1, 143/8, 143/8, 143/6

Rear Delt Machine
110/10, 110/10

1 Mile Run
8:04..... now we're talkin'!

Hex Bar Deads & Incline Smiths

Hex Bar Deads
135/10, 225/5, 315/5, 365/6
   * I feel like my lower back is still recovering from last week's session, coupled with this week's Zercher Squat workout. Not very strong tonight... was thinking about trying to go for double digit reps with 365, but it wasn't there. I haven't taken a week off from squats & deads in a long time, so I am going to do so next week.

Incline Smith Machine Press
135/10, 175/10, 205/8, 225/5, 225/5
   * It's amazing how this specific exercise is the only chest pressing movement I can do that doesn't hurt my shoulder.  I even tried doing flat Smith presses, but I felt the shoulder pain instantly. Even though I am going to take a week off from squats and deads next week, I am going to keep going with OHPs and these, since they both feel great right now.

Depth Jumps
16

Back

Chins
12, 10, 8

Kroc Rows
80/10 each arm
90/8 each arm
100/6 each arm
100/7 each arm

T-Bar Row w/ Olympic Bar (neutral grip handle)
115/7, 135/5, 135/5, 135/5 (only counting the weight of the plates)

Cardio
Elliptical- 20 minutes

Overhead Press, etc.

Overhead Press
98/10, 138/5, 158/2, 168/1, 183/0, 158/4, 148/5, 138/8
    * I only made it halfway up on the attempt of 183. That would have tied my all time PR. I'm not too disappointed. I'll get it soon enough.

Planks
1:00 regular, 0:30 right, 0:30 left, 1:00 regular, 0:30 right, 0:30 left, 1:00 regular, 0:30 right, 0:30 left

Pushups
25 

Depth Jumps
16 total

Pushups
30
 
Rear Delt Machine
120/9, 120/6

Pushups
25

One Arm Cable Reverse Grip Pushdowns
35/12 each arm, 35/12 each arm

Pushups
16

Zercher Squats

Zercher Squats
bar/10, bar/10, 133/5, 173/4, 203/3, 223/2, 248/1, 268/1 (1RM), 183/10 (10RM)
   268/1 was tough...got a little stuck at the midway point, but powered through.
   183/10 was a nice way to cap it off....really felt my abs during the last few reps.

Lying Hamstring Machine
120/10, 130/7

Cardio
10 minutes of HIIT on the exercise bike....doesn't sound like much, but it was a killer!

Hex Bar Deads, Incline Smiths

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/1, 405/1, 445/2 (2RM)
     * The warm up sets felt really good, so I decided to try a 2RM. Went pretty smoothly. Tonight was a night that I may have been able to beat my current 460 1RM.

Smith Machine Incline Press
135/10, 175/10, 205/7, 215/5, 225/4

Planks
Yoga 1:00
Regular 1:00
Yoga 0:30 into Regular 0:30

Depth Jumps
16 jumps

Back & Cardio

Chins
12, 9, 8

Kroc Rows
70/10 each arm
80/10 each arm
90/8 each arm
100/6 each arm

T-Bar Row w/ Olympic Bar (neutral grip handle)
90/10, 115/7, 135/5, 135/5 (only counting the weight of the plates)

One Arm DB Preacher Curls
30/10 each arm, 35/6 each arm

Cardio
30 total minutes between elliptical, treadmill, and bike.
I did a 1 mile run in 8:30 this time around, which is a full minute less than last time.

Overhead Press, et al

Overhead Press
93/10, 133/5, 153/2, 163/1, 178/1, 143/9
    * 178/1 was a grinder, but never in doubt. Getting ever so close to my all time PR.  Pretty pumped about 143/9, too.

Planks
5:00

Rear Delt Machine
110/12, 120/9

Pushups
25, 20

Depth Jumps
16 total

Pushups
25

One Arm Cable Reverse Grip Pushdowns
30/15 each arm, 35/13 each arm

Pushups
20

* Solid workout. Felt good after a much needed great night's sleep!

Zercher Squats & Cardio

Zercher Squats
bar/13, bar/13, 138/5, 178/4, 208/3, 228/2, 248/1, 263/1 (1RM), 213/7 (7RM)
   * Loving these... hope this feeling lasts. The second rep on 228 was slow, so I was concerned that I might struggle with 248, but I didn't. 263/1 was tough, but not unbearable. I didn't film it, but I think the form was OK.

Lying Hamstring Machine
110/15, 120/9

Cardio
30 minutes on the treadmill, interval style. 

Pushups

35, 40, 35

I haven't been doing these as much since I've been able to consistently do OHPs and incline Smiths.

Felt like seeing if I could still do a set of 40. It was tough, but I nailed it.

Hex Bar Deads, Smith Machine Inclines

Hex Bar Deadlift
135/10, 225/5, 315/5, 385/8 (8RM)
    * Felt decent enough.

Smith Machine Incline Press
135/10, 175/10, 195/8, 205/5, 205/5, 205/6

Abs
Vertical Knee/Leg Raise Bench- 4 sets of 15
Regular Planks: 1:30

Depth Jumps
16 total jumps

Back & Cardio

Chins
12 (regular), 8 (dead hang pause), 8 (regular), 6 (dead hang pause)

T Bar Row (underhand grip)
115/7, 125/6, 125/7

Olympic Bar Rows (underhand grip)
188/5 really crappy reps- set doesn't count (too heavy doing these third)
158/6, 158/6, 158/7 (much better reps)

One Arm DB Preacher Curls
30/10 each arm, 30/10 each arm

Cardio
1 mile run in 9:30
  * This is a pretty slow time, yet it was extremely difficult and quite frankly, I haven't the slightest idea why.

  * Good workout lifting wise. Big mystery disappointment cardio wise.  

Overhead Press, etc.

Pushups
30

Planks
5:00 cycle

Overhead Press
98/5, 118/4, 138/3, 158/2, 173/1, 138/9
    *173 is only 10 pounds less than my all time PR. Not bad considering the injuries that I've had to come back from. My short term goal is to hit that PR of 183 again, with a longer goal of joining the 200 OHP club.

Depth Jumps
8 jumps

Pushups
30

Depth Jumps
8 jumps

Pushups
21

Rear Delt Machine
100/12, 110/9

Pushups
21 

One Arm Cable Reverse Grip Pushdowns
30/12 each arm, 30/12 each arm 

Zerchers & Cardio

I ate like a moron over Easter weekend, so I figured I would put it to good use and squat today.

Zercher Squats
bar/13, bar/10, 138/5, 178/4, 208/3, 228/2, 248/1, 258/1, 208/7
     * Strong.

Cardio
15 minutes, treadmill, interval
5 minutes rest
15 minutes, treadmill, interval
      * As expected, doing cardio after squats is pretty frickin difficult.

Cardio

30 minutes of interval training on the treadmill.

Depth Jumps
16 total jumps... felt like I jumped higher after doing that cardio

Planks
a bunch of different poses over the course of 7 minutes
 

Back

Chins
13, 10, 10

T-Bar Rows (underhand grip)
115/8, 115/8, 115/8

1 Arm Hammer Strength Iso-Lateral Row
115/8 each arm, 115/8 each arm, 115/8 each arm

One Arm DB Preacher Curls
30/8 each arm, 30/8 each arm, 30/8 each arm

Zercher Squats & Hex Bar Deads

Zercher Squats
bar/13, bar/13, 138/5, 178/4, 198/3, 213/2, 238/1, 253/1, 223/5
     * These continue to feel awesome... my form probably wasn't the greatest for the last few reps of 223/5.

Hex Bar Deads
135/10, 225/5, 315/5, 410/3, 365/8

    * Good workout. This is the first time I've done squats and deads in the same workout in quite some time. I definitely felt fatigue in my legs during the deadlifts.

Overhead Press & Chest

Overhead Press
93/12, 133/5, 153/1, 168/2, 163/3, 153/5, 133/10

Smith Machine Incline Press
135/10, 155/10, 175/10, 195/7, 205/5, 205/5

One Arm Cable Reverse Grip Pushdowns
25/15 each arm, 30/10 each arm, 30/10 each arm (short rest in between sets)

* Good workout. Happy with the progress on OHPs.

Cardio, Planks, Chins

I'm mentally shot in basketball right now, so I am going to take about a month off to regroup. In the meantime, I'll do some interval training for cardio.

30 minutes of interval training on the treadmill.

Planks
1:00 regular, 1:00 right side, 1:00 left side, 1:00 yoga style

Chins
11 7/8, 10

Zercher Squats (Video)

What a difference a day makes! Zerchers continue to feel great.

Zercher Squats
bar/13*2, 133/5, 173/4, 193/3, 213/2, 233/1, 248/1, 203/8


Video-  233/1

                              


             248/1

                              


Rear Delt Machine
100/12, 110/10

Planks
5:00 cycle

Depth Jumps
15 total jumps

Back

What a piece of shit workout. Been going through a bit of mental funk with basketball lately and it showed its ugly head during tonight's lifting session. I was hoping to hex bar dead 440/3-5. It didn't even budge off the ground. 420 didn't, either, which is a complete joke. After that, I just gave up on the deads and moved on to rows.

Hex Bar Deadlift
150/10, 240/5, 330/5, read above.....blah............

Olympic Bar Rows (underhand grip)
138/10, 188/5, 188/5, 188/5

T-Bar Rows (underhand grip)
90/13, 115/8, 115/8, 115/8

One Arm DB Preacher Curls
25/10 each arm, 30/8 each arm, 30/8 each arm, 30/8 each arm

Just sigh.

Tuesday Workout

Chins
10, 10, 9, 9

Smith Machine Incline Press
135/10, 135/10, 155/10, 175/10, 195/10
    * Felt good- no shoulder pain!

Planks
5:00 cycle

Depth Jumps
20 total jumps

More Zerchers & Overhead Press

I felt like doing more Zerchers today.

Zercher Squats
bar/2 warmup sets, 133/5, 153/3, 183/3, 223/1, 233/1, 213/3, 213/3

Overhead Press
93/10, 133/5, 153/3, 163/3, 163/2, 163/2, 133/8

Zercher Squats

Zercher Squats
bar/11, 133/5, 153/4, 183/3, 203/2, 223/1, 203/6
  * I love how these feel.. nice and deep and almost natural to me.

I played basketball afterward for about an hour and a half.

Hex Bar Deadlift

Hex Bar Deads
135/10, 225/5, 315/5, 365/2, 405/1, 435/1, 315/12
   * Didn't feel the strongest, but not the weakest, either. I knew that I wouldn't be setting a rep PR at 435 tonight, so I just did a rep and banged out a bunch at 315.

Olympic Bar Rows (underhand grip)
133/10, 183/5, 183/5, 183/5, 183/5, 193/5

Cross Body Hammer Curls
35's/10, 25's/13 into 25's/6

Rear Delt Machine
90/12, 100/10

Depth Jumps
4 sets, 5 reps each.

* Decent workout. Nothing great, but nothing terrible.

Overhead Press

Even though I have been down this shoulder problem road ad nauseam by now, I tried yet another type of chest exercise tonight to see how it would feet. That exercise is the Smith Machine Incline Press. I haven't used a Smith Machine in I couldn't tell you how long, but I've read some good things regarding its use with shoulder issues. So, what the hell?

Smith Machine Incline Press 
135/10, 135/10, 135/10, 135/10
   This is a fake 135, of course, since the weight of the bar can't really be counted. So, for lack of a better description, I'll just call it a "Smith Machine 135 pounds". Very easy, of course, but the key is no shoulder pain at all. Of course, I said the same thing about Hammer Strength presses not too long ago and that didn't turn out very well. As always, let's see how this goes. I'm not the biggest Smith Machine guy, but if this ends up working, I'll take it.

Overhead Press
98/10, 138/5, 148/5, 158/3, 163/1, 138/7 (good session)

Planks
5:00 cycle

Monday Workout

The basketball court was way too crowded tonight, so I did a small workout instead.

Chins
12, 9, 8, 7

Depth Jumps
6 sets, 5 reps each (highest box in the gym)

Flat DB Chest Press (neutral grip)
40's/20, 40's/20
  * Shoulder pain check... eh.. felt it a little bit, unfortunately.

Planks
5:00 cycle

Zercher Squats

Zercher Squats
bar/10, 135/8, 135/8, 155/5, 155/5, 175/3, 175/3, 175/3, 195/1, 195/3, 200/3

I must confess that I used the foam pad because holding the bar in the crooks of my arms is pretty painful without support. As far as the movement itself, I like it and am definitely going to stick with it for a while.  I don't know if this is a feeling or reality, but it seemed as if I was able to squat really deep with this movement.

Pushups
30 

Planks
5:00 cycle that I've been doing recently.  

* I am typing this almost an hour after the workout and my abs still feel extremely tight.   

Back & Pushups

Olympic Bar Rows (underhand grip)
133/10, 183/5, 183/5, 183/5, 183/5, 183/5

Pushups
30
 
T-Bar Rows (underhand grip)
135/5, 135/5, 135/7

Pushups
30

Cross Body Hammer Curls
35's/10, 35's/10, 35's/8

Pushups
30
  
Rear Delt Machine
90/12, 90/12

Depth Jumps
6 sets, 5 reps each

Pushups
25

* Good workout. Felt really loose tonight.

Overhead Press (Video), Chins, etc

Overhead Press
93/10, 133/5, 153/5, 153/5, 153/5, 133/10
    * Felt good tonight.

  Video: 153/5

                 

Chins
11, 9, 9

Sumo Deadlift
133/10, 223/7, 223/7, 223/7 (keeping these light for use as hamstring assistance)
 
Planks
  Yoga Style 1:00
  Regular 30 seconds
  Regular Right Leg Raised: 30 seconds
  Regular Left Leg Raised: 30 seconds
  Regular Right Side: 30 seconds
  Regular Left Side: 30 seconds
  Yoga Style 30 seconds
  Regular 30 seconds
  Regular 30 seconds

Depth Jumps
6 sets, 5 reps each

Chins
10

* Solid workout. My left shoulder has been fine ever since I stopped those Hammer Strength inclines, so at least I now know for sure what the movement is that has been causing all of the pain.

 * I am getting a little bored with front squats, so I am going to switch over to Zerchers for a bit. I've done these here and there over the years, but not in a very long time.  

Front Squats, Planks, Pushups

Front Squats
bar/10, 135/5, 185/3, 205/3, 225/3, 245/2, 225/3, 225/3, 225/3
    * Decided to do more volume today at heavier weights. Felt OK, but not very strong. 

Planks
I found a 5:00 plank workout online, so I decided to try it:
  Yoga Style 1:00
  Regular 30 seconds
  Regular Right Leg Raised: 20 seconds
  Regular Left Leg Raised: 20 seconds
  Regular Right Side: 40 seconds
  Regular Left Side: 40 seconds
  Yoga Style 30 seconds
  Regular 30 seconds
  Regular 30 seconds
  
This was tough.. I had to take some short breaks throughout, but constantly changing positions kept things exciting. I'm going to implement this in to some workouts and try to get better at it.

Pushups
20, 25, 16, 15, 13

Friday Workout, Depth Jumps video

Chins & Pushups
12 chins
20 pushups
10 chins
20 pushups
8 chins
20 pushups

Planks
1:00, 1:00, 1:00

Pushups & Concentration Curls
20 pushups
30's/15 each arm (curls)
20 pushups
30's/12 each arm (curls)

Lying Hamstring Machine
120/10, 130/8, 130/8

Depth Jumps 
6 sets, 5 reps each

    So, do you want to see a 6'2" non-athletic white boy with zero vertical jump?

    Here ya go! (this was my 5th set)

               
           

 

Hex Bar Dead 4RM (Video), Back, Pushups

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/1, 405/1, 435/4 (4RM)
    * These felt really good and strong tonight. Pumped about the new 4RM!

         Video- 435/4

Olympic Bar Rows (underhand grip)
   * Decided to give these a try.
138/10, 178/5, 178/5, 178/5, 178/5

Pushups
30, 26, 26 (did these throughout the remainder of the workout starting at this point)

T-Bar Rows (underhand grip)
135/5, 135/5, 135/6

Rear Delt Machine
90/12, 90/12

* Shoulder feels OK.

Front Squats & Overhead Presses

Front Squat
bar/12, 133/5, 173/4, 203/3, 223/2, 243/1, 233/5
    The 5th rep of 233 was much better than its counterpart last week.

Overhead Press
93/10, 133/5, 153/3, 173/0, 153/4, 133/9
     I was trying for 1 at 173. Made it halfway up and hit a wall.

Depth Jumps & Chins
2 sets, 5 reps each of depth jumps,
9 chinups,
2 sets, 5 reps each of depth jumps,
8 chinups,
2 sets, 5 reps each of depth jumps,
9 chinups.

* I had to rush through the workout because of another f'n snowstorm. Guess what? Supposedly, there is going to be another one tomorrow/Thursday. Joy!

Back

Sumo Deadlift
133/10, 223/10, 223/10, 223/10
   * After some deliberation, I've decided that I am going to stay light with sumos and treat them as a hamstring dominant assistance exercise. As I've stated previously, I have injured my back three times deadlifting over the years, with the most severe being in January 2014. The hex bar deadlift has been my savior, so I am just going to stick with that as my "strength" form of deadlifting. I've become comfortable with it this past year and never feel any pain or tweaking in my lower back. With sumos, I have felt a tweak here and there when I've increased the weight and I am just not very comfortable with the form overall. The risk of another injury definitely does not outweigh the benefits, so repping these out at a lighter weight is the prudent thing to do.

Hex Bar Row
185/10, 205/5, 205/5, 205/6

Pushups
30, 30, 25, 25 (I sprinkled these four sets throughout the workout)
   * No shoulder pain at all. I'm beginning to think that I was right about the incline presses and/or shrugs being the most recent culprit(s). So, yes, I am not really hitting chest the way I'd like, but pushups are better than nothing.

T-Bar Row (underhand grip)
135/6, 135/6, 135/5 drop set to 90/5

EZ Bar Curls
70/15, 70/10, 55/10  (short rest periods in between each set, biceps were burning)

Depth Jumps
6 sets, 5 reps each

* Good workout- very happy with how both row exercises felt.

Pushups, Overhead Press, etc

Pushups
20, 20, 20, 30

Overhead Press
bar/10, 98/8, 138/5, 138/5, 138/6

Bodyweight Chins
12, 8, 7 (got weak quickly tonight, as evident by sets 2 & 3)

Planks 
1:00, 1:00, 1:00

Rear Delt Machine
90/12, 90/12

Depth Jumps
6 sets, 5 reps each

* As always, let's see how the shoulder holds up in the upcoming days.

Post Basketball Front Squats

Basketball ended early tonight, and since I didn't feel like I got enough of a workout, I decided to do front squats afterward.

133/5, 173/4, 203/3, 223/2, 243/1, 233/5

* The 5th rep on 233 was crappy. I felt my back hunching forward way too much. In any event, I guess I'm not too disappointed considering this was done after playing basketball. I was hoping to get 6 reps, however, which would have been a 6RM.

Hex Bar Rows (Video)

Hex Bar Rows
135/10, 155/8, 155/8, 155/8, 185/6, 185/6, 185/6
   * I decided to do more sets of these in order to work on the form.

           Video: 155/8

           Video: 185/6

Planks
1:00, 1:00, 1:00

Depth Jumps
6 sets, 6 reps each 

Hex Bar Deads, Pushups, Biceps

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/2, 405/1, 430/3 (3RM)
    * Solid.

After deads, I played basketball for about an hour. Then, I finished up with the following arm work:

Pushups
30

EZ Bar Curls
Drop set:  90/9, 65/9, 40/9, 25/20

Pushups
25 

* The shoulder feels OK, but I will continue to refrain from push exercises besides OHPs and pushups. Let's see how this goes.  Tomorrow, I will work my upper back.

Front Squats, Overhead Press, Chins (Video)

Front Squats
bar/15, 133/5, 173/4, 203/3, 223/2, 243/1, 213/9 (9RM)
       * I was hoping for 10 on the set of 213, but 9 is still a max at that weight.

Overhead Press
bar/15, 93/8, 133/7, 153/5, 163/2 (could have probably banged out a 3rd rep if I really pushed it, which I was not about to do with my shoulder problems)
       * Attempted to make an appointment with a doctor per my last post, but that failed due to insurance reasons. That said, since said post, my shoulder has felt fine for some reason. Don't ask... I have no clue. Since OHPs have not hurt at all while performing them, I decided to try them out tonight. No pain at all. I am going to skip the Hammer Strength incline presses and shrugs this week to see how I feel. I'll attempt some pushups on Thursday.

Bodyweight Chins
12, 11, 10 (perhaps the first time I did three double digit sets of chins??)

        Video: 10 (with clothes & sneakers, I weigh about 225 here)

            

Lying Hamstring Machine
120/10, 130/8, 130/8

Depth Jumps
6 sets, 6 reps each 

* Decent enough workout. The question is how will my shoulder feel going forward? 

Sumo Deads (Video), Hex Bar Rows (Video), Shoulder Hurt Again

Inexplicably, my shoulder is injured again. I truly have no idea why. Neither overhead presses nor Hammer Strength inclines hurt during or after each respective movement. On Tuesday morning (2.5 days after I last did inclines), I woke up with my shoulder in severe pain. It really hasn't subsided much at all since. I am at my wits end with this now and am going to make an appointment to see a doctor next week. That said, I decided to go to the gym tonight to see if back and biceps exercises irritated my shoulder at all. Sumo deadlifts, hex bar rows, and T-bar rows all felt fine. Close grip lat pulldowns bothered me, so I only did one set. I also did a light set of curls and felt it pretty quickly, so I abandoned ship on those.

In addition, I recently purchased a new phone, so I am once again able to post videos here. Tonight, I posted videos of sumo deads and hex bar rows. I am curious as to what you think of my form, especially with the sumos, as I am still learning the exercise.

Even though I already know that I am going to have to give up on push exercises again, I am hopeful to at least be able to continue to hit legs and back. I will be devastated if I am told that I can't.


Sumo Deadlift
138/10, 228/5, 278/5, 328/5

        Video: 328/5

Hex Bar Row
210/6, 210/6, 210/6

        Video: 210/6

T-Bar Row (underhand grip)
90/15, 135/6, 135/6, 135/6

Close Grip Lat Pulldown
190/10

Depth Jumps
6 sets, 5 reps each (highest box yet)
    * These are helping my vertical jump, as I am consistently touching the rim now.