Front Squats, Overhead Press, Chins

Bodyweight Chins
12, 10, 9, 8, 9

Front Squats
bar/12, 133/5, 173/4, 203/3, 233/2, 243/1, 228/7 (7RM)

Overhead Press
bar/15, 93/5, 133/5, 153/5, 163/2 drop set to 133/4

Depth Jumps
6 sets, 5 reps each

* Good workout, but major DOMS going on in my abs (yesterday's plank session) and shoulders (working them again).
 

Planks & Pushups Before Basketball

Planks
1:00, 30 second rest,
1:00, 30 second rest, 
1:00, 30 second rest,
1:00, 30 second rest,
1:00, 30 second rest.

Pushups
43 (PR)

Saturday Workout

Hammer Strength Incline Press
148/15, 188/10, 208/10, 238/7, 258/5

Seated DB Curls
30s/10, 30s/10, 30s/10

Shrug Machine
3 plates each side, 3 sets, 15 reps each

Depth Jumps
6 sets, 6 reps each

Pushups & Abs Supersets
30 pushups, 10 leg raises
20 pushups, 10 leg raises
20 pushups, 10 leg raises

 

2 Hex Bar Dead PRs, Back, & Pushups

Hex Bar Deads
135/10, 225/5, 315/16 (16RM), 420/5 (tied 5RM)
   * Thought I might go for 315/20, but I hit a wall at rep 16. If my life depended on it, I probably could have made it, but I just decided to put it down and save myself for the rest of the workout. I did feel strong, though, as is evident by 420/5 after 315/16. 

Hex Bar Rows
210/5, 210/5, 210/6 (these continue to feel great)

Pushups
33

T-Bar Rows (underhand grip)
125/8, 135/6, 135/6

Pushups
30

Close Grip Lat Pulldowns
190/9, 210/5, 210/6

Pushups
30

Depth Jumps
6 sets, 5 reps each

* Very good workout! 

Front Squats, OHP, Chins

Front Squats
bar/12, 138/5, 178/4, 218/3, 238/2, 248/1, 228/6 (6RM)
  
Overhead Press
bar/12, 93/5, 133/10, 153/4, 153/4

Lying Hamstring Machine
120/10, 130/7, 130/7

Bodyweight Chins
12, 9, 6

Depth Jumps
6 sets, 5 reps each (higher box)

* Classic 80% workout...nothing great, nothing horrible. Battling a cold, but felt OK. Happy to get back in to the OHPs. I'm stronger with them than I expected... probably due to the pushups.

Hodgepodge

Concentration Curls
35/12, 40/7, 40/6

Pushups
42 (PR)

Cable Crunches
150/20, 150/15

Since I haven't felt anything in my shoulder since doing overhead presses, I decided to try a chest exercise tonight. I started off with the decline bench press. When I lifted the weight off of the pins, I immediately felt a strain in my left shoulder. So, instead of doing it anyway, I simply racked the weight and tried.....

Hammer Strength Incline Press
148/15, 188/10, 208/7, 208/7
      * No shoulder pain at all here so I'll start doing them regularly. If I continue to feel no pain with these, OHPs, and pushups, that's three exercises where I am hitting chest, shoulders, and triceps. Maybe I'm not benching, but it's better than nothing.

Depth Jumps
6 sets, 6 reps each

1 Mile Run
~8:00
      * This took A LOT out of me!!

Sumo Deads, Hex Bar Rows, etc.

I'm going to try something new for a bit by alternating sumo deads and hex bar deads every week.

Sumo Deadlift
133/10, 223/5, 273/5, 313/5, 333/4, 363/1
  * Still taking things slowly....leaving reps in the tank......just wanted to feel 363 tonight. Not too bad.

Pushups
20 (warm up)

Hex Bar Rows
205/6, 205/6, 205/6 (feeling strong with these lately)

Pushups
30

T-Bar Row (underhand grip)
115/10, 135/7, 155/5

Pushups
30

Close Grip Lat Pulldown
180/10, 190/7, 190/7

* Good workout.