Crappy Front Squat Workout

Been on a roll for so long, that eventually it would stop. Tonight was the night. Felt tired before the workout, warm up sets felt heavy, so I knew it was one of those battle through workouts. There was no way I would be able to do a heavy set of 5, so I decided to drop the weight and do a set of 10. It was good cardio!

Front Squat
138/5, 168/4, 198/3, 228/1, 248/1, 208/1, 188/10

T Bar Rows (underhand grip)
115/7, 115/7, 115/7 (felt stronger & more comfortable this week)

Seated Plate Loaded Rows
131/7 (close right), 131/7 (close left) , 131/7 (wide right), 131/7 (wide left)

EZ Bar Curls
80/12 

100 Pushups (2 sets of 20, 2 sets of 15, 3 sets of 10 done intermittently throughout the
workout)

* Didn't bother with pull-ups... low energy level and knew the amount that I would be able to do would depress me. :)

Hex Bar Deads, Pushups, etc.

Planks
   Yoga Style- Regular 2:00, Right 1:30, Left 1:30, Regular 1:00
         These are much harder for me than standard planks.
 
Hex Bar Deads
   135/10, 225/5, 315/5, 365/1, 405/5 (5 rep PR)
         405/5 was never in doubt tonight. Solid set & felt strong.  

Hex Bar Rows
   175/5, 175/5, 175/6 

1 Legged Hamstring Curl Machine
   70/10 (right), 70/10 (left), 70/10 (r), 70/10 (l), 70/10 (r), 70/10 (l) 

Standing Cross Body Hammer Curls
   35/10 (right), 35/10 (left), 35/10 (r), 35/10 (l)

Seated Plate Loaded Calf Raises
   160/10, 180/10, 180/10

100 Pushups (3 sets of 15, 5 sets of 10, 1 set of 5 done intermittently between sets of hamstrings through the end of the workout)

Front Squat Rep PR

Front Squat
138/5, 168/4, 198/3, 228/2, 248/1, 228/5 (5 rep PR)
* Didn't feel that strong. 248/1 was heavy, but despite that I managed a 5 rep PR at 228. I will take it.

Weighted Neutral Grip Pull-ups
15/6, 15/5, 0/7, 15/5, 15/4 (paused at the bottom of a lot of the reps; made it much more difficult)

T Bar Rows (underhand grip)
115/5, 115/5, 115/6 (haven't done these in forever)

After mixing in a couple of sets of the rehab Smith shoulder push-ups, I decided to do 4 sets of 10 of regular push-ups. They felt fine. It's a good starting point.

EZ Bar Curls
80/11

I would rate the workout as good only because I had the front squat PR. Overall, though, it was "eh".

Hex Bar Deads

Planks
   Yoga Style- Regular 2:15, Right 1:30, Left 1:30

Hex Bar Deads
   135/10, 225/5, 315/5, 365/1, 405/4
          In the middle of the set of 405, I felt like I was good for 5 reps. Then after the 4th rep, my mind had that split second of relaxing/loss of intensity and I was done. Not sure why that happened, but in any event, I haven't done 405/4 yet on the hex bar, so I will take it.
    
Hex Bar Rows
   155/5, 165/5, 175/5  (feeling stronger with these)

Lying Hamstring Curls
   130/7, 100/15, 100/15  

Seated Plate Loaded Calf Raises
   135/15, 135/15, 135/15 

Standing Hammer Curls
   30s/15, 35s/8

*Also mixed in some of the shoulder rehab work throughout the workout.

Front Squats keep rollin' along

Planks
Yoga Style
2:00 regular, 1:30 right, 1:30 left
   
Front Squat
138/5, 168/4, 198/3, 228/2, 248/1, 223/5
   * Went back to the 5,4,3,2,1 method. Felt strong. Decided to try a set of 223/5. Nailed it. Tough, but very solid set. Rep PR at that weight.

Weighted Neutral Grip Pull-ups
15/6, 15/7, 15/6 (finally managed a set of 7 at this weight)

Seated Plate Loaded Rows
262/7 (wide), 262/7 (close) , 262/7 (wide), 262/7 (close)

EZ Bar Curls
75/16 

Mixed in the rehab Smith shoulder push-ups in between the sets of rows and after the set of curls.

Hex Bar Deads, inter alia

Planks
   Regular 3:00, Right 2:00, Left 2:00 (tied PRs on all three)

Hex Bar Deads
   135/10, 225/5, 315/3, 365/1, 385/7 (rep PR at this weight)
    
Hex Bar Rows
   145/5, 145/5, 155/5, 155/5, 155/5 

Lying Hamstring Curls
   130/7, 130/7, 130/7 

Seated Plate Loaded Calf Raises
   135/12, 135/12, 135/12 

Standing Hammer Curls
   25s/25, 25s/15

*Also mixed in some of the shoulder rehab work throughout the workout.  Really good workout overall- felt loose and strong.

Basketball was too crowded, so I banged out some pull-ups

I was only able to get into two games tonight, so instead of barely getting any exercise, I decided to do some neutral grip bodyweight pull-ups:

11, 9, 6, 6, 6

What a drop off starting with set 3, hmm?