Strong 15, Week 10: 50% week

Strong 15, Week 10
Overhead Press: 98/5
Hex Bar Deads: 235/5

    * 1RM testing is next week...looking at Wednesday for overhead press and Thursday for hex bar deads.

Planks
Regular: 2:00, 2:00, 2:00 (about a 4-5 minute rest in between each set)
Right Side: 1:00, Left Side 1:00, Right Side 1:00, Left Side 1:00

55's
Sort of a mini cardio circuit. You do 10 pushups, 1 body weight squat, then 9 pushups, 2 body weight squats, 8-3, 7-4, etc. The end result is doing 55 total pushups and 55 total body weight squats. You rest a maximum of 30 seconds in between each round.

1 Mile Run
~7:30 

Back & Biceps

Chins (bodyweight)
14, 10, 10

Smith Machine Shrugs
225/12, 275/10, 315/8, 315/8

One Arm T-Bar Rows
65/8 each side, 75/9 each side, 90/5 each side, 90/5 each side

Barbell T-Bar Rows
155/6, 155/6, 155/6

Bar Curls
80/10, 80/10, 80/10

Chest

Incline Smith Machine
205/10, 225/8, 225/7, 225/5
    * So much stronger when not doing OHPs first.

Hammer Strength Bench Press
167/9, 167/7, 167/8

Hammer Strength Incline Press
208/5, 188/9, 188/8

Planks
1:20 (died out for some reason)

Pec Deck
180/10, 180/8, 180/8

Planks
2:00 (this was super hard...guess it was just one of those nights as a 2:00 plank has been pretty easy lately)

Single Pulley Pushdowns (V handle)
65/17, 75/10, 75/8

Yoga Planks
1:00

* Cardio- did some stairmaster, played basketball, and ran a mile yesterday. My calves are super tight and my feet hurt- probably from the 100 meter sprints the other day, me thinks.

Cardio & Planks

Cardio
8 100 meter sprints (on the track, in the rain)

Planks
3:00

Strong 15, Week 9: Hex Bar Deads; Zerchers (4RM)

Strong 15, Week 9: Hex Bar Deads
235/5, 280/4, 325/3, 370/2, 410/1, 420/1, 435/1, 370/3
   * Testing in two weeks... hope to break the 470 barrier. Tonight's session was smooth. 

Zercher Squats
bar/15, 133/5, 183/3, 223/3, 243/3, 273/4 (4RM)
   * 273/2 was set exactly 5 months ago and I doubled that tonight. Very happy with this 4RM!

Planks
2:00 

Back, Planks, Cardio

Neutral Grip Pull Ups (bodyweight)
13, 9

Planks
2:00

One Arm T-Bar Rows
50/10 each side, 75/8 each side, 85/6 each side, 85/6 each side

Planks
2:00 

Barbell T-Bar Rows
150/6, 150/6, 150/6

Planks
2:00

Barbell Shrugs
133/21, 223/15, 273/10, 273/10

Neutral Grip Pull Ups (bodyweight)
9

Cross Body Hammer Curls
40/8 each arm, 40/8 each arm, 40/8 each arm

Cardio
16 minutes HIIT on the Stairmaster... doesn't sound like much, but, wow... brutal.

Strong 15, Week 9: Overhead Press; Chest, Cardio, etc.

Strong 15, Week 9: Overhead Press 
bar/25, 96/5, 111/4, 126/3, 151/2, 166/1, 171/1, 176/1, 151/8 (8RM)
   * Strong session. 166 & 171 flew up. 176 was slow, but never in question. Also, very happy with the new 8RM. Testing week is in two weeks. Want to get in the 190's. 

Incline Smith Machine
185/10, 205/10, 225/5, 225/5
   * Strong here, too.. haven't done 205/10 in a long time.  

Hammer Strength Bench Press
147/10, 167/8, 167/7, 167/10

Planks
2:00

Hammer Strength Incline Press
208/8, 208/5, 208/7 

Planks
2:00  

DeFranco YTW's
10's/8,8,8; 15's/5,5,5; 15's/5,5,5

Planks
1:30 

Single Pulley Pushdowns (rope)
50/11, 50/10, 50/10

Cardio
HIIT treadmill- 10 one minute run/walk rounds

* Long workout.. a little over 2 hours.