Strong 15, Week 9: Overhead Press, etc.

Overhead Press
bar/20, 98/5, 108/4, 128/3, 148/2, 163/1, 168/1, 174/1, 153/6
    174/1 barely went up.. very difficult.

15 Degree Incline DB Press
65's/12, 80's/8, 85's/4, 85's/5, 85's/5

Pec Deck
160/15

Neutral Grip Pull Ups
12

Barbell T-Bar Rows
160/6, 160/7, 160/7, 160/6

* A little change in my workout... I signed up for 6 weeks of boot camp classes and started this week. They meet Monday, Tuesday, and Thursday, so my game plan is to do that and get my lifting in two days per week. Since the boot camp is conditioning and working with lighter weights for intervals, I am going to pretty much cut out almost all accessory work in my regular lifting sessions. Admittedly, I was pretty tired tonight after two days of boot camp, which is why I felt a little weaker than normal. My legs feel pretty sore and heavy, so I have no idea what to except with squats and deads on Friday. The thing that's cool about boot camp so far is that it keeps conditioning pretty interesting, which is difficult to do.  

Strong 15, Week 8: Overhead Press; Back

Overhead Press
bar/25, 95/5, 110/4, 130/3, 145/2, 155/1, 165/1, 170/1, 145/9
    * Good session.. the singles went up pretty easily. 

Chins
14, 11 

Plate Loaded Cybex T-Bar Row
80/10, 100/6, 100/7, 110/6, 120/5

Lat Pulldowns
Regular Grip: 160/12
Close Grip: 160/12

Strong 15, Week 8: Zerchers & Hex Bar Deads

Zercher Squats
bar/20, 153/5, 178/4, 208/3, 228/2, 243/1, 268/1, 273/1, 213/5 (paused)
 
Hex Bar Deads
235/5, 285/4, 335/3, 380/2, 405/1, 420/1, 430/1, 355/3
    * 420 & 430 were both difficult.

Cardio
20 minutes of hills on the treadmill 

Chest

15 Degree Incline DB Press
70's/13, 80's/9, 90's/5, 95's/3, 100's/2, 80's/8

Incline Smith Machine
185/10, 185/10, 185/10, 205/4

Pec Deck
160/10, 140/12, 140/12

One Handed Single Pulley Pushdowns
25/15 each, drop set to 15/15 each, drop set to 15/15 each

Rubber Ball Crunches
30, 30, 30

Cardio
20 minutes walking hills

Back

Neutral Grip Pull Ups
14

One Arm T-Bar Rows
90/9 each side, 100/7 each side, 110/5 each side, 110/5 each side

Barbell T-Bar Rows
170/6, 170/5, 170/5, 170/5

Max Rack Shrugs
225/10, 225/10, 225/10, 225/10 (double overhand grip...much more difficult to hold the bar than the Smith Machine)

Standing High Pulley Cable Curls
60's/10, 60's/6 drop set to 40's/8, 40's/10

Cardio
20 minutes of walking various hills on the treadmill

Strong 15, Week 7: Zerchers & Hex Deads

Zercher Squats
bar/20+, 153/5, 178/4, 208/3, 228/2, 238/1, 253/1, 268/1, 198/5 (paused)
 
Hex Bar Deads
190/5, 235/4, 285/3, 335/2, 380/1, 405/1, 420/1, 335/3

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

Strong 15, Week 7: Overhead Press

Overhead Press
bar/20, 95/5, 110/4, 130/3, 145/2, 150/1, 160/1, 170/1, 135/12

Rear Delts (reverse Pec Deck)
100/15, 120/12, 120/12

DB Lateral Raises
20's/15, 20's/15, 20's/12

Planks
Regular 1:00, Yoga 1:00, Regular 1:00

Chest

My friend invited me to do a chest workout with him at the WWE gym. (yes, that WWE, and no, I don't know any of the wrestlers)

I didn't really keep track of anything except for 15 degree Incline DBs. We started off with Hammer Strength inclines, so I knew my DBs would suffer a bit this week. The workout went like this:

Hammer Strength Inclines- 4 sets: 10, 8, 6, 3
15 Degree Incline DBs: 75's/10, 85's/6, 90's/3, 100's/1.5, 80's/9
         * I also did 2 sets of Hammer Strength flies in between two of the DB sets.
Hammer Strength Declines- 5 sets: 15, 10, 8, 6, 3, superset with the Pec Deck, 10 reps each

* Definitely much more volume than what I usually do for chest. I started to feel my left shoulder a little bit towards the end, but nothing terrible. Good workout and the drop off with the 15 degree inclines wasn't that bad at all.

Back

One Arm T-Bar Rows
80/12 each side, 90/8 each side, 100/6 each side, 100/6 each side, 110/5 each side

Barbell T-Bar Rows
165/8, 175/6, 180/5, 180/5

Smith Machine Shrugs
315/12, 365/8, 365/8

One Arm EZ Bar Curls
30/20 each arm (felt the burn; left arm was much more difficult)

Cardio
20 minutes of walking various hills on the treadmill

* Far and away my strongest T-Bar session.  

Strong 15, Week 6: Overhead Press; Chest

Overhead Press
bar/20, 88/5, 108/4, 128/3, 138/2, 158/1, 168/1, 168/1, 148/9 (9RM)

15 degree Incline DB Press
70's/10, 80's/5, 85's/3, 95's/3, 100's/2, 80's/10 (none too shabby)

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

Strong 15, Week 6: Zercher Squats & Hex Bar Deads

Zercher Squats
bar/20, 143/5, 163/4, 193/3, 213/2, 248/1, 253/1, 263/1, 213/3 (paused)
 
Hex Bar Deads
225/5, 265/4, 310/3, 355/2, 390/1, 400/1, 410/1, 355/3

* Felt strong tonight. 

Sunday Workout

Neutral Grip Pull-Ups (bodyweight, which is 222)
12, 9, 8

15 Degree Incline DB Press
70's/10, 80's/8, 90's/5, 95's/2, 95's/3, 95's/3

Max Rack Curls
85/12, 85/10, 85/10

Single Pulley Pushdowns
70/15, 70/12, 70/12

Cardio
30 minutes of walking various hills on the treadmill
 

Pull-ups & Chins

10 sets, various reps, had to get in and get out.

Strong 15, Week 5: Overhead Press; Chest

Overhead Press
bar/25, 85/5, 105/4, 125/3, 135/2, 145/1, 155/1, 160/1, 135/12

15 degree Incline DB Press
60's/12, 70's/10, 80's/6, 85's/5, 85's/5
 
Incline Smith Press
185/10, 185/10, 185/10, 185/10

DB Fly
45/10, 45/10

Strong 15, Week 5: Zerchers & Hex Bar Deads

Zercher Squats
bar/20, 143/5, 163/4, 193/3, 213/2, 228/1, 248/1, 253/1, 198/3 (paused), 198/3 (paused)
 
Hex Bar Deads
225/5, 265/4, 310/3, 355/2, 375/1, 390/1, 400/1, 330/3, 330/3

Yesterday, I did cardio and some ab work.