Last Lifting Session of 2016

Incline DB Press
50's/10, 60's/10, 70's/10, 80's/3, 85's/3, 95's/4, 80's/8
    * Really happy with 95's/4. That's a two rep increase over last week and +1 rep over two weeks ago. To be honest, I don't remember the last time I was able to do 4 with the 95's. It's been quite some time.

Jefferson Squat
133/10, 223/5, 313/3, 333/3, 353/3 (slowly increasing the weight each time, haven't felt anything negative in the lower back)

Back
Lat PD: 190/8
BW Chins: 12, 8, 8

* Bootcamp tomorrow. Off to Montreal for New Year's from Friday-Monday.

Incline DB's, Jefferson Squats

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/3, 85's/3, 95's/2, 75's/10 

Jefferson Squats
133/10, 223/5, 273/5, 323/5, 343/4 (stronger this week)

Merry Christmas!

Hex Deads, Shoulders, Back, Biceps

Hex Bar Deads
135/15, 225/5, 315/5, 365/2, 415/3  
    * Eh, nothing special. 

Seated DB Shoulder Presses
50's/12, 60's/8, 70's/9, 80's/5, 80's/4
    * Strong. Went up one rep in each of the last three sets. 
    
Back & Biceps Hodge Podge 
Kroc Rows: 100's/16 (rep max??)
Seated Row Machine: 135/8 each
PD Machine: 180/10
Neutral Grip Pull Ups: 9
Seated Pulley Row Machine: 180/9
EZ Bar Curls: 65/20
Cross Body Hammer Curls: 30's/8

Inclines & Jeffersons

Incline DB Press
50's/10, 60's/10, 70's/10, 80's/3, 85's/3, 90's/3, 95's/3, 75's/10 

Jefferson Squats
133/10, 223/5, 273/5, 293/5, 313/5, 333/4 (feel like I got the hang of them this week)

Hex Bar Deads, DB Shoulder Presses, Back

Hex Bar Deads
135/15, 225/10, 315/10, 365/5, 415/3  
    * Back to the regular gym and bar. I think this bar has a little bit more of a range of motion. My last two nights of sleep have been miserable, so I am content with this.

Seated DB Shoulder Presses
50's/12, 60's/8, 70's/8, 80's/4, 80's/3 (same as last week with the heavier sets. Happy due to the lack of sleep.)

Back Hodge Podge 
Lat PD Machine: 170/10
T-Bar Row Machine (underhand grip): 115/9
Seated Row Machine: 135/10 each
One Arm Bent Over Row w/ T-Bar Machine: 25/10 each, 35/10 each
Barbell Shrugs: 318/10

Incline DB's, Jefferson Squats, Biceps

Incline DB Press
50's/15, 60's/10, 70's/10, 90's/4, 90's/4, 90's/4, 80's/7 (not as strong as last week)

Jefferson Squats
135/8, 225/5, 275/5, 275/5, 275/5, 285/5, 285/5 (still getting a feel for these, not sure how I feel about them yet)

Cross Body Hammer Curls
30's/10 each, 30's/10 each, 30's/10 each, 30's/10 each, 30's/10 each

*OK workout, nothing spectacular, but nothing bad.

Hex Deads, Shoulder Presses, Back

Hex Bar Deads
150/15, 240/10, 330/5, 380/5, 400/5, 430/3  
    * Decided to use the lower handles on the sets of 150, 240, & 330. Switched to the higher handles on 380, 400, and 430. The issue with the lower handles is that it is extremely difficult to balance the bar when using them, despite the increased range of motion. In addition, my main gym does not have a bar with low handles so I can't always use them. 

Seated DB Shoulder Presses
50's/15, 60's/10, 70's/8, 80's/4, 80's/3 (much stronger this week, +2 reps on the 70's, +1 rep on the 80's)

Back Hodge Podge (5 exercises, 1 set each)
Bodyweight Chins: 12 (almost 13)
Barbell T-Bar Rows: 160/8
Kroc Rows: 90's/12 each
Lat PD Machine: 170/10
TRX Rows: failure

* +10 workout.

Incline DB Press & Jefferson Squats

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/8, 90's/5, 90's/5, 90's/5

Jefferson Squats
135/10, 135/10, 185/8, 225/5, 225/5, 275/4, 275/4, 275/7

Incline DB Press
80's/8

* In the interest of shoulder preservation, I decided to scrap the 15 degree presses this week. I did 3 sets of 90's/5, which is more volume than I've done at that weight in quite some time.

* What's a Jefferson Squat, you ask? Good question. I never heard of it prior to my workout. In between sets of DB presses, I was thinking about how I wasn't really feeling split squats and wanted to find some other squat alternative. After doing some Googling and reading some sources that I trust, I decided to give Jefferson Squats/Deadlifts a shot. (They apparently go by either name, which I understand because the movement has elements of both a squat and a deadlift.) I must say that I like how they felt. One note, however, is that I came ill prepared with footwear tonight, so I ended up doing them in socks. The problem is that my socks kept slipping on the floor, gradually pushing my stance wider as the sets progressed. I did try 325, which I lifted off the ground with no problem. However, my feet were spreading apart the whole time, and I had to drop the weight before lock out because of that. Next week, I will wear my Cons.