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.