Hex Bar Deads (Wk. 5, 10x10), TRX Back

Warmed up with hypers, leg curls, and leg extensions.

Hex Bar Deads
185/10, 290/8 for 8 sets

TRX Rows... did a bunch of sets, Tabata style

* This workout was definitely easier than most because I wasn't supersetting chins with the deads. I may continue to do this as the sets and reps on the deads increase. 

Chest, Shoulders, Arms

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/10, 90's/5, 95's/3 (improvement over last week)

Hammer Strength Incline Press
180/11, 200/8, 200/8 (improvement over last week)

Hammer Strength Shoulder Press
180/7 (felt my shoulder with this, so I switched to OHPs)

Overhead Press
118/8, 118/7, 118/8 (no shoulder pain at all, and from what I recall, OHPs have never bothered me, so I will go back to doing them)

Arms
TRX biceps and triceps... first time trying the biceps..... wow!!

Hex Bar Deads (Week 4, 10x10), Neutral Grip Pull Ups

Warmed up with hypers, leg curls, and leg extensions.

Hex Bar Deads
135/10, 275/10 for 7 sets

Neutral Grip Pull Ups
5, 5, 6, 6, 8, 8

* This was a much better workout compared with last week because I took it easier with the pull ups. Going forward, I will keep this method up in order to get through the 10x10 sessions. 

Chest/Shoulders/Biceps

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/10, 90's/4 (felt very strong tonight)

Hammer Strength Incline Press
180/10, 180/9, 200/6, 230/3

Hammer Strength Shoulder Press
90/10, 180/8, 180/6, 180/7

Concentration Curls
35's/10

EZ Bar Curls
70/10, 70/10

Deads (Wk 3, 10x10), Chins

Friday workout.

Warmed up with hypers, leg curls, and leg extensions.

Hex Bar Deads
275/8 for 7 sets

Chins (bodyweight)
* Did these in between sets of deads, alternated between chins and neutral grip
10, 8, 7, 7, 5, 6, 7, 6

* This was a very tough workout.

Declines, Inclines, etc.

Decline Bench Press
bar/40, 138/10, 158/10, 228/5, 208/7, 208/6

15 Degree Incline DB Press
50's/10, 70's/10, 80's/7

Hammer Strength Incline Press
180/11, 200/7, 200/6

Hammer Strength Shoulder Press
90/10, 140/5, 180/7, 180/6

Concentration Curls
35's/10, 35's/10, 35's/10

TRX Triceps
5 sets, didn't count, just went until it started burning.

OK, so this was a bad workout. Just look at my numbers. Only 80's/7 on the inclines!! Only 180/7 & 6 on the shoulders! Only 228/5 on the decline (I failed in the middle of 6.) To make matters worse, I really feel my never healing, always injured shoulder again. This means that I am going to have to stop declines for now. I probably should just stop them forever since I am not going to get an MRI on my shoulder (which I need) anytime soon. Blah.

Deads (Wk 2, 10x10), Rows, Hypers

Hex Bar Deads
135/20,
255/10, 255/10, 255/10, 255/10, 255/10, 255/10  (easy; next week is 7 sets of 8, adding 10-20 pounds)

Hex Bar Rows
135/8, 165/8, 185/5, 185/5, 185/5

Hypers
25/10, 35/10

Chest, Shoulders, Arms

Decline Bench Press
bar/34, 133/10, 153/10, 153/10, 228/6, 228/4, 228/5
   Getting a little stronger... up to 228/6- haven't done that in a long time. My all time 1RM on the decline is 305. It would be awesome to get back to that level.

15 Degree Incline DB Press
60's/15, 80's/8, 75's/9

Overhead Press
95/10, 135/6, 135/5 (much more difficult after chest, of course)

1 Arm EZ Bar Curls
30/10 each, 30/10 each, 35/9 each

Seated DB Triceps Extension
70/10, 80/7, 80/7

Deads & Rows

This is a 10 week hex bar deadlift program. Over the course of the 10 weeks, you work your way up to a day of 10x10 on the 10th week. The idea is to increase the amount of sets, reps, and weight over time. Since we are striving for a 10x10 night, I am not going to be too aggressive with the weight. The first week's set/rep scheme is 6x8. I decided to start with 255, with the ultimate goal being 315ish/10x10. That seems like a lot, so stay tuned to see if I get there.

Hex Bar Deads
135/15, 225/5,
255/8, 255/8, 255/8, 255/8, 255/8, 255/8  (pretty easy, but that's how it should be at the beginning)

Hex Bar Rows
135/10, 155/10, 165/8, 185/5, 185/5, 185/5

Hypers
20/10, 25/10

Chest, Shoulders, Arms

I haven't worked out all week due to having LASIK surgery last weekend. No boot camp, no lifting, nothing. I was cleared to go back to the gym tonight, so I was very eager to get back. As far as my training goes, I'm sticking with boot camp and two days of lifting, but the lifting is going to be a little different. One day will essentially be what I did tonight, and the second day will consist of hex bar deads and rows with some assistance work thrown in here and there. I am going to scrap squats for the time being and increase the volume of deads by working a 10X10 program I read about.

Decline Bench Press
bar/40, 138/10, 158/10, 228/5, 228/5, 228/5

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/9

Hammer Strength Shoulder Press
90/10, 140/5, 180/11

Standing Cable Curls
60's/12, 60's/11, 60's/8

Triceps Cable Kickbacks
20/12 each arm, 25/10 each arm, 25/10 each arm

I finished up with some bicycle crunches.