Hoops & Presses

I had an impromptu hoops session at the start of my workout tonight. Generally, I don't do cardio before I lift, but they needed one more guy, so I just played. After a few games, I did overhead presses & Smith Machine inclines.

Overhead Press
98/10, 138/3, 158/1, 163/3, 163/3, 148/6
   * Much more difficult after playing basketball, as expected.

Smith Machine Incline Press
185/10, 225/4, 225/4, 225/5 drop set to 185/8

Two Zercher PRs

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/1, 258/1, 272/1 (1RM), 188/10 (10RM)
   * I felt really refreshed after the week off from squatting, so I decided to try a new 1RM. I had the phone all set up to record it, or so I thought. When I picked it up after nailing the 1RM, there was no video. That was very disappointing because I wanted to see how the form looked. In any event, it felt strong enough, as did the 188 10RM. I could have probably done a couple of more reps.

Pushups
31

Cardio
1/2 mile run in 4 minutes. This was very difficult to do after squats, so instead of the full mile, I cut it short here and did some elliptical.

Pushups
30, 20

Incline Smiths, Kroc Rows, 1 mile run

Incline Smith Machine Press
135/15, 175/10, 205/8, 225/5, 225/5, 225/5

Kroc Rows
80/10 each arm
90/10 each arm
100/7 each arm
100/7 each arm
100/7 each arm

Pallof Press
40/12 each side, 40/12 each side, 40/12 each side
   * First time doing these- not sure how I feel about them yet.

1 Mile Run
7:48 
 

< 8 minute mile

7:58 on the 1 mile run tonight.

I was looking at some posts when I was really training this 2 years ago and I got it down to the ~7:20 range. It should be noted that I am not a big fan of running for distance, so working on a 1 mile time is right up my alley.

Depth Jumps- 16 total

Overhead Press

Overhead Press
bar/10, 93/10, 133/5, 153/1, 173/1, 143/8, 143/8, 143/6

Rear Delt Machine
110/10, 110/10

1 Mile Run
8:04..... now we're talkin'!

Hex Bar Deads & Incline Smiths

Hex Bar Deads
135/10, 225/5, 315/5, 365/6
   * I feel like my lower back is still recovering from last week's session, coupled with this week's Zercher Squat workout. Not very strong tonight... was thinking about trying to go for double digit reps with 365, but it wasn't there. I haven't taken a week off from squats & deads in a long time, so I am going to do so next week.

Incline Smith Machine Press
135/10, 175/10, 205/8, 225/5, 225/5
   * It's amazing how this specific exercise is the only chest pressing movement I can do that doesn't hurt my shoulder.  I even tried doing flat Smith presses, but I felt the shoulder pain instantly. Even though I am going to take a week off from squats and deads next week, I am going to keep going with OHPs and these, since they both feel great right now.

Depth Jumps
16

Back

Chins
12, 10, 8

Kroc Rows
80/10 each arm
90/8 each arm
100/6 each arm
100/7 each arm

T-Bar Row w/ Olympic Bar (neutral grip handle)
115/7, 135/5, 135/5, 135/5 (only counting the weight of the plates)

Cardio
Elliptical- 20 minutes