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

Overhead Press, etc.

Overhead Press
98/10, 138/5, 158/2, 168/1, 183/0, 158/4, 148/5, 138/8
    * I only made it halfway up on the attempt of 183. That would have tied my all time PR. I'm not too disappointed. I'll get it soon enough.

Planks
1:00 regular, 0:30 right, 0:30 left, 1:00 regular, 0:30 right, 0:30 left, 1:00 regular, 0:30 right, 0:30 left

Pushups
25 

Depth Jumps
16 total

Pushups
30
 
Rear Delt Machine
120/9, 120/6

Pushups
25

One Arm Cable Reverse Grip Pushdowns
35/12 each arm, 35/12 each arm

Pushups
16

Zercher Squats

Zercher Squats
bar/10, bar/10, 133/5, 173/4, 203/3, 223/2, 248/1, 268/1 (1RM), 183/10 (10RM)
   268/1 was tough...got a little stuck at the midway point, but powered through.
   183/10 was a nice way to cap it off....really felt my abs during the last few reps.

Lying Hamstring Machine
120/10, 130/7

Cardio
10 minutes of HIIT on the exercise bike....doesn't sound like much, but it was a killer!