Hex, Zerchers, Pull Ups

Hex Bar Deads
225/10, 315/5, 365/3, 410/4

Zercher Squats
133/10, 183/5, 223/11 (11RM)

Neutral Grip Pull Ups
13

* I ran in to someone that I haven't seen in a few months and he said that I "looked good" and figured I was doing something different with my training. That shows me that the bootcamp is working!

Back

Neutral Grip Pull Ups
12, 9, 8

Barbell T-Bar Rows
160/8, 160/8, 160/8, 170/8

Hex Bar Rows
155/10, 175/8, 185/6, 185/6

Barbell Shrugs
315/15, drop to 225/15

Standing Cable Curls (high handles)
60's/14, drop to 45's/7, drop to 30's/10

Chest & Shoulders

15 Degree Incline DB's
60's/15, 80's/10, 100's/2, 85's/8, 85's/7
  * Felt good, but I didn't bother trying a third rep with the 100's because I knew that I wouldn't get it.

Hammer Strength Shoulder Press
140/12, 180/8, 180/8, 180/8, 180/8 (weight of machine not counted)
  * All of the squat racks were taken for long periods of time, so I couldn't OHP & instead, settled for this machine.

Smith Machine Incline Press
205/7, 205/5, 205/5, 185/10

Hex Bar Deads (6RM) & Zercher Squats

Hex Bar Deads
225/10, 315/5, 365/3, 415/6 (6RM)
  * Rep maxes two weeks in a row.. not too shabby.

Zercher Squats
133/10, 183/10, 223/5, 223/5, 223/5
  * Kept them light... we do a lot of lunges and light squats in bootcamp, so I definitely hit legs during the week. Since I've barely done any Zerchers in a while, I wanted to see how 223 felt. Truthfully, all three sets were pretty easy.  

Back & Biceps

Neutral Grip Pull Ups
13, 11, 9

T-Bar Row Machine (underhand grip)
125/7, 125/7, 125/8

Barbell T-Bar Rows 
160/7, 160/7, 160/7, 160/7

Barbell Shrugs
313/17

Concentration Curls
30's/17, 30's/13

Chins
8, (30 second rest), 3 

* I am going to do a hex bar dead/ Zercher squat session on Friday.

Chest & Shoulders

15 Degree Incline DB's
60's/20, 80's/10, 90's/5, 90's/5

Overhead Press
bar/20, 133/6, 133/7, 133/6, 133/7

Hammer Strength Inclines
188/13, 208/8, 208/8

Unexpected Hex Bar Dead Rep PR, inter alia

Hex Bar Deads
225/10, 315/5, 365/3, 405/8 (8RM)
      * I had it in my mind today that I wanted to rep 405, but I really didn't know how many to expect. In the back of my mind, I thought about a PR, but figured I would crap out at around 6. Once 6 hit, I knew I was good for 7, and then after 7, I figured it's now or never, so I went for it. It was definitely a challenge, but once it came off the ground, I knew I was good for it. After the set, I was slightly light headed and breathing heavily.

Light Zercher Squats
138/10, 138/10, 138/10
     * It's been a while, so I thought they'd made a nice supplement to the 8RM on deads.

Neutral Grip Pull Ups
12, 10, 8

Barbell T-Bar Rows 
170/6, 170/6, 160/8

Barbell Shrugs
278/21

Standing Cable Curls (high handles)
45's/21, less than one minute break, 45's/9

* Tough, but good workout!