Hex Bar Dead PR, Pushups, etc.

Pushups
Protocol: 13, 13, 15, 15, 12, 12, 10, at least 30
Performed: 13, 13, 15, 15, 12, 12, 10, 23
   * Womp womp.....it started getting difficult at the first set of 12. Knew I was in trouble then.

Hex Bar Deads
150/5, 240/5, 330/1, 380/1, 420/1, 451/1 (PR)
    * Year end goal met!! I knew I had it once it came off the ground. Between this and the front squat PR a few days ago, that's not a bad way to close out the year!

Supersets
Lat Pulldowns at 150
Cable Crunches at 150
Close Grip Seated Rows at 120
    * 4 total sets, high reps for each exercise.

Hammer Curls
25's/21 each arm

Pushups W5D2

Protocol: 10, 10, 13, 13, 10, 10, 9, at least 25

Performed: 10, 10, 13, 13, 10, 10, 9, 26

* Good session. Not as difficult as last time. 

Front Squat PR- Year End Goal Met

Front Squats
 bar/10, 138/10, 188/5, 228/1, 248/1, 262/1 (PR), 228/3, 203/8
    * I felt pretty good today so I figured why not try to go for my end of the year goal of 260/1. My singles of 228 & 248 were solid, so I felt pretty good about trying 262. My knees did cave in a bit on the ascent, but the up and down went very smoothly. Did not hit a snag at all. Never in doubt.

Sumo Deadlift
138/10, 228/5, 228/5, 228/5, 228/10
    * I am not going to increase the weight until I know for sure that I have the form down. I don't know that yet.

Lying Hamstring Machine
90/15

Concentration Curls
30/15 (r), 30/15 (l), 35/12 (r), 35/12 (l)

Abs
Cable Crunches- 4 sets, 85 total reps

Bodyweight Chins
11, 9

* I'm definitely pumped about the front squat PR because I blew it out of the water. If I wanted to be greedy, I would have tried 270. The reason that I didn't is because my knees did have that cave in motion, so I didn't want to push my luck. The other year end goal that I have is to do a hex bar dead at 450.

Pushups W5D1

Protocol: 17, 19, 15, 15, at least 20

Performed: 17, 19, 15, 15, 20

* The first two sets were fast. Started to struggle with the 3rd set. The set of 20 was a killer, but I made it......barely.

Post Week 4 Pushup Test

33

Progression!

Hex Bar Deads & Chins

Bodyweight- 220

Hex Bar Deads
150/10, 240/5, 330/5, 380/1, 420/3, 420/3, 420/3
   * Went to a different gym tonight...the hex bar at this gym weighs 60 pounds.
   * 420/3 is a 3RM. These felt really good tonight, so I decided to do a few sets at 420.
   * Wore Cons instead of just socks & this bar is designed to hold more weight. Not sure if either of these explain the session tonight or I just happened to wake up on the right side of the bed this morning.

Bodyweight Chins
12, 9, 7
    * Felt my body favoring my right side (my dominant side) during the movement. Tried to curtail it as much as I could.

Pushups W4D3

Pushups
 
Protocol: 16, 18, 13, 13, at least 20

Performed: 16, 18, 13, 13, 24

* Blew this out of the water. Next is an AMAP test, probably Friday, perhaps Wednesday.