Hex Bar Deads, T-Bar Rows, DB Shoulder Presses

Back from a Thanksgiving hiatus. I did my annual 8k on Thanksgiving morning and I had my best overall time by far. I can no doubt thank bootcamp for that.

Hex Bar Deads
150/15, 240/10, 330/10, 380/5, 400/5, 420/3
   * I haven't gone this heavy in months because of the 10x10 program. Dare I say these weights felt "easy"? It's kind of strange though because I used the newer 60 pound bar in my alternate gym as opposed to the beat up 45 pound bar in my regular gym. I feel that the 60 pound bar has a little bit less of a range of motion somehow, though that could just be in my head. There have been days when the 60 pound bar felt harder, so who knows....

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

Seated DB Shoulder Presses
50's/10, 60's/10, 70's/6, 75's/4, 80's/3

* Good workout. Shoulders were sore because we worked them pretty hard the last two days of bootcamp. (Monday & yesterday)


* Will do Incline DB Presses, 15 Degree Incline DB Presses, and Split Squats on Friday.

Back/Legs

Neutral Grip Pull Ups
12

Kroc Rows
90/13 each, 100/11 each

Hammer Strength Seated Row
135/8 each, 135/8 each

Bulgarian Split Squats- DBs
30's each hand/10 each leg
30's each hand/10 each leg
50/8 each
65/6 each
75/6 each
85/8 each

    * I'm a little hex deaded out to be honest with you, so I decided to try these tonight. Obviously, the weight was super low, as I was just getting a feel for the exercise. I held a 30 pound DB in each hand for the first two sets, then switched to a goblet grip on a single DB for the remaining sets. I'm going to incorporate these in to future workouts with hex bar deads, but I am not quite sure how yet.

Neutral Grip Pull Ups
10

T-Bar Row- Barbell
160/7, 160/7, 160/7

Chest/Shoulders/Biceps

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/10, 90's/5, 90's/4

Seated Overhead DB Press
60's/8, 60's/9, 70's/7, 70's/6

15 Degree Incline DB Press
80's/6, 80's/6, 80's/6

Seated Machine Curls
4 sets

* Good workout. Definitely stronger than last week. Happy with the 80's/10 & 90's/5 on the incline DBs. Obviously, seated DB shoulder presses were harder than they would have been had I not done the inclines first. 

Back

I decided to do an afternoon workout, since I have plans later tonight. This is the day after I did double duty (lifting in the afternoon, bootcamp at night) I think my body was communicating to me because I was pretty weak today:

Hex Bar Deads
135/15, 225/8, 315/5, 315/5, 315/5
   * 135 actually felt a little tedious, dare I say heavy? Not really heavy, obviously, but it took way more effort than I ever imagined it would. 315 actually felt heavy, which if you've followed this blog at all, you would realize that it shouldn't have felt that way. So, I decided to just do 3 sets of 5 and move on.

Kroc Rows
90's/12, 90's/12, 90's/12
  * Again, didn't feel "heavy", but it was much harder than I wanted it to be.

Lat Pulldown
160/10, 170/7, 170/7

EZ Bar Curls
80/12

The workout was what it was... the level of "better than just sitting on my ass at home". But, it wasn't anything more than that. We did hit our legs and back a lot during bootcamp last night, so it's possible that had something to do with today's performance. Oh well.

Chest, Shoulders, Biceps

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/8, 90's/4

Overhead Press
95/12, 115/8, 135/8, 145/4

15 Degree Incline DB Press
75's/10, 85's/5, 85's/5

Standing Overhead Cable Curls
3 sets

* Shoulder feels fine...I made sure to not push anything and if I ever felt it slightly, I stopped. I think the answer is to just keep doing that at the expense of some volume. It is what it is at this point.

Chest, Shoulders

15 Degree Incline DB Press
50's/20, 60's/15, 70's/10, 90's/4, 90's/5

Overhead Press
98/12, 118/10, 138/5, 138/5, 138/7

Incline DB Press
65's/10, 70's/10, 80's/5, 80's/5, 80's/4

Concentration Curls
30's/15 each, 30's/12 each

Eh. Shoulder bothered me, too. Eh. 

Hex Bar Deads (Week 10, 10x10)

Hex Bar Deads

Here we are! The 10x10 week!

150/10, 240/8
320/10x10

It was pretty challenging, I must admit. I certainly wouldn't want to do 10x10 every week, that's for sure! Glad I saw it through, though. As for what's next, I haven't decided yet. I may do a few weeks of heavy weight, lower reps or I may start another 10x10 run over again at heavier weights.

Kroc Rows

80's/20 each side (just did the one set, as I was pretty spent)