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.