Chest & Back

15 Degree Incline DB Press
55's/12, 70's/10, 80's/9, 90's/5, 100's/1, 95's/3, 85's/7

Chins
BW/12, 25/7

Max Rack Shrugs
225/10, 225/10, 225/10 

Barbell T-Bar Rows
160/10, 170/8, 180/6, 180/8, 190/6

* Boot camp tomorrow, Sunday, Monday, lifting again on Tuesday. 

Hex Bar Deads & Overhead Press

Hex Bar Deads
240/10, 330/5, 380/5, 410/3, 410/3, 410/5

Overhead Press
bar/20, 95/5, 135/5, 145/5, 155/5, 160/4, 165/3

* Nice session. OHPs felt good and I was happy with the 410/5 on the last set of deads.

Back

Chins
BW/14, 15/7, 15/6, 15/7, 25/6

Barbell T-Bar Rows
160/10, 170/8, 180/6, 180/7, 190/5

Hex Bar Shrugs
225/12, 225/12, 225/12

* Going to try to make a Sunday morning boot camp, then the usual Monday night one, and back to hex bar deads on Tuesday. 

Overhead Press & Chest

Overhead Press
bar/20, 95/5, 135/5, 145/5, 150/5, 155/5, 160/5

15 Degree Incline DB Press
80's/9, 85's/5, 90's/5, 100's/1, 80's/9

* Good volume with overhead press. It made the chest suffer a little, as one would expect. Solid workout overall. Boot camp tomorrow. Back on Friday.

Hex Bar Deads

Hex Bar Deads

240/10, 290/5, 330/5, 360/5, 380/5, 400/3, 400/3, 400/3, 400/3, 400/3

* 10 sets....a lot of volume....felt good.

Testing Week- Lesson Learned

Testing 

As suspected, I didn't meet any of my goals this time around. Lesson learned- don't start boot camp classes when you are simultaneously running a 1RM program. On OHPs, I was able to get 176/1 without trouble, but when I tried 196, I knew instantly that it wasn't going to happen. With deads, I worked up to 451/1 easily, but 481 was pie in the sky. I didn't even bother attempting Zerchers.

The thing is, though, I am not even really all that disappointed because I am just really loving this boot camp scenario. I get such a high after each class and it's been motivating me to eat better, as well. So, the end result is that I am going to stop 1RM training for a while and concentrate more on multi rep maxes and mix in some 5x5's or 5x3's. The boot camp also does a tremendous amount of low weight, very high rep lower body work- tons of squats and lunges. So, for the time being, I am going to use hex bar deads as my main lower body strength movement with occasional Zerchers to supplement.

Because these classes are pretty much always full body, I don't really need to do any supplemental lifts in the gym. I'm thinking my lifting sessions will consist of 15 degree incline DB presses, hex bar deads, OHPs, chins, T-Bar rows, shrugs, occasional Zerchers, and other movements when I feel like it. I've been running pretty much the same thing for quite some time now, anyway, so I am looking forward to this change.

I did do some chest tonight, as follows:

15 Degree Incline DB Press
70's/10, 80's/10, 90's/5, 100's/2, 105's/1

80's/10 is a 10RM on this movement and 105's/1 is a 1RM.

Chins
13 

* I have one more boot camp class this week, but I won't lift again until next week because I am visiting my parents over the weekend. 

Strong 15, Week 10: Light Week; Chins, Chest

Zercher Squats
bar/15, 160/5

Overhead Press
bar/20, 100/5

Hex Bar Deads
250/5

Chins
15 (PR!!! Finally!!!!), 10, 9

15 Degree Incline DB Press
70's/10, 80's/8, 90's/4, 90's/5, 90's/4

Max Rack Shrugs
225/10, 245/8, 245/8

Pec Deck
160/20

* Boot camp is tearing me up!! Stronger tonight, though, than I was last week after all the boot camp. I'm still not sure when I am going to test next week. The best thing about boot camp is that I really don't have to do any other cardio or accessory work because we do tons of abs and light weight movements for time.