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!