Another Hex Bar Dead PR to end the year

The PR of 451 last time left me wondering if I could do more. Since I had one more workout left in 2014, I decided to find out. But, first....

Planks
Regular: 1:00, 1:00

Pushups
33

Planks
1:00

Hex Bar Deadlift
150/10, 240/5, 330/3, 420/1, 460/1 (PR)
    *HELL YEAH! 460 is a true PR. I used everything I had to get that rep! 460 is 9 pounds closer to 500!

Bodyweight Chins (My weight now is ~224.)
12, 10, 8, 8, 7

DB Curls
25's/15, 10, 10

Pushups
26

And so ends 2014. Definitely a crazy year for me, lifting wise, as I completely changed what I do because of injuries. No more bench pressing, back squats, OHPs, or conventional deadlifts. Enter hex bar deads, front squats, pushups, and the beginning of sumo deadlifts.

Yes, this year has been a huge shot to the ego, and depressing at times. At the end of the day, I am not too upset about replacing conventional deads and back squats because my injury was so painful, that I really don't want to ever experience that again.

However, I am bummed about my left shoulder situation. I really want to bench (in some capacity, even if only decline) and overhead press again. Doing the pushups has been OK on my shoulder, so I am hopeful that at some point in 2015 I can add more chest & shoulder work.

I plan on lifting again on Tuesday, January 6. Between now and then, I will continue doing pushups and cardio.

Happy New Year!

Run & Pushups

I went for a 2 mile run/jog this morning just to get some cardio in to battle all of the poor eating.

I also did a set of 33 pushups this evening.

One more lifting session for 2014- Tuesday. I will center it around hex bar deads. If I am feeling well, maybe I will go for another 1RM to close out the year. If not, I'll try for a multiple rep PR.

Regarding pushups, I will pick up the hundredpushups.com program starting with Week 5, at some point. I am just not sure when that will be, as I will be traveling for the New Year. In any event, I will continue to do sets of pushups, but I am not sure if I will follow the program while away or just wait until I return. 

Pushups, Front Squats, Chins, etc.

Bodyweight: 225- fat. Christmas Eve & Day eating. Felt pretty sluggish in the gym. 

Pushups
26, 26

Front Squats
bar/10, 136/10, 186/5, 226/3, 246/1, 206/10 (10RM)

Sumo Deadlifts
136/10, 226/5, 276/5
   * I feel like the form is getting there.

Lying Hamstring Curls
90/20

Bodyweight Chins
12, 9, 8

Cable Crunches
4 sets, 15-20 reps each

Pushups
25

I was supposed to do a pushups failure test after Week 5 of the hundredpushups.com program tonight. The goal was to be able to do at least 45. There was no way in hell that was going to happen. So, I just did three total sets of 25+. I am going repeat the Week 5 program since I did not reach the goal.

The 10RM with the front squat was one tough set! I had to rest against the bar for a bit after I racked it.

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.