531, Month 6, Week 1a

Bodyweight: 218

Hex Bar Deads
Plug in Weight: 480
135/10, 225/5
310/5, 365/5, 410/5

Hammer Strength Incline
90/15, 180/10, 230/7, 250/4, 270/2

Incline DB Press
80's/5, 80's/5, 80's/7

I am dropping the 531 format for chest. It probably didn't make a ton of sense to use that format with dumbbells to begin with, and I figure it makes even less sense to use it with the Hammer Strength machine. So, I will just do both exercises based on feel after the hex bar deads.

Like everyone else, I ate like a fool over Christmas, so I've spent the last 2 days on a huge calorie deficit. (about 1300 per day yesterday and today). That probably got my weight back down to 218. I am sure it was in the mid 220's when I hit the pillow on Monday night. As a result of the calorie deficit, I felt a little weaker tonight, but I can't really complain about the weights I put up.

This is also going to be my last 531 cycle for the foreseeable future. I am moving from Connecticut to Florida in February, so I am going to have to figure out my new gym/bootcamp routine. After this cycle of 531, this workout log will go dormant until I am up and running again in March. During that time, I will workout as best I can so as to not lose everything. I just won't keep track of it in this log.

Hex Bar Deads & Incline Hammer Strength

Bodyweight: 219

Hex Bar Deads
150/10, 240/5, 330/5, 380/3, 420/1, 440/1, 451/4 (531 & all time 4RM)
    That's a 16 pound increase over my previous 4RM of 435. To say I am pumped about this is an understatement. This was done at the gym that has the bigger hex bar, so there were no worries about the weight fitting properly. It's amazing what good equipment can do!

Incline Hammer Strength
90/10, 180/10, 230/7, 250/4, 270/1

531, Month 5, Week 3b

Bodyweight: 217 (somehow lost 3 pounds in 2.5 days)

Overhead Press
Plug in Weight: 180
45/12, 65/10, 95/5
135/5, 155/3, 171/2 (531 PR)
    * Pretty excited about the 2RM. I was wondering if I'd even get that weight for 1.

Jeffersons
Plug in Weight: 405
138/10, 228/5
308/5, 343/3, 388/0
    * Really bummed about missing 388. REALLY BUMMED. 343/3 flew up, so instead of even thinking about missing 388, I wondered if I could get 3 reps. I filmed my attempt, would post it, but I can't seem to figure out how to do that with this phone. In looking at the video, I had zero leg drive and just died about halfway up. I will use the same weight in the next cycle and try again in a month.  

531, Month 5, Week 3a

Bodyweight: 220

DB Incline Press
Plug in Weight: 220
60's/10, 70's/5
80's/5, 95's/3, 105's/0
  * No dice. Got about half way up. Next month, I am going to do Hammer Strength Inclines under the 531 format and supplement with DBs. I realize that this isn't ideal, but I've already bastardized the 531 program enough, so what's one more thing? Plus, the Hammer Strength allows me to make 5 pound jumps in weight instead of 10 pounds with DBs. One other thing I should mention is that I am moving to Florida in a couple of months, so I am going to have to find a new gym, which will have different equipment. That said, I will probably run two more cycles of the current 531 program, then do some sort of maintain/workout when I can situation for most of February, and then find a new gym and bootcamp for March. 

Hex Bar Deads
Plug in Weight: 470
135/10, 225/5, 315/3
355/5, 405/3, 445/2
  * Unfortunately, the hex bar in this gym is small, so in order to do 445, I had to place 10 pound weights on top of the 45's. They fell off after both the first and second reps, so I had to replace them. I felt like I had at least one, if not two more reps in me, if it wasn't for fooling around with those 10's. There is another gym about 25 minutes away that has a bigger hex bar. I might go there next week and try for a higher max. That is TBD, depending on how I feel. 

Hammer Strength Incline
230/8, 250/4, 250/5

T-Bar Row Machine
135/6, 135/6, 155/5

531, Month 5, Week 2b

Overhead Press
Plug in Weight: 180
45/12, 45/12
125/3, 145/3, 160/3

Jeffersons
Plug in Weight: 405
135/10, 225/3
285/3, 325/3, 365/5 

531, Month 5, Week 2a

DB Incline Press
Plug in Weight: 220
50's/12, 60's/5, 70's/3
80's/3, 90's/3, 100's/2 (reached a point where I couldn't do the minimum 3; not sure what my approach is going to be going forward. I am scheduled to try 105's/1 next week. This is where I would love to be able to add only 5 pounds total instead of 10, which is the negative when it comes to dumbbells.)

Hex Bar Deads
Plug in Weight: 470
135/10, 225/3, 275/3
330/3, 375/3, 425/4

Hammer Strength Incline
180/8
230/7, 250/4, 250/4

Neutral Grip Pull Ups
BW/11, BW+25/5

531, Month 5, Week 1b

Overhead Press
Plug in Weight: 180
47/13, 47/13
118/5, 138/5, 153/5 (ties 531 PR) 

Jeffersons
Plug in Weight: 405
138/10, 228/3
268/5, 308/5, 348/7

Neutral Grip Pull Ups
11

531, Month 5, Week 1a

Bodyweight: 220

DB Incline Press
Plug in Weight: 220
50's/13, 60's/5
75's/5, 85's/5, 90's/6 

Hex Bar Deads
Plug in Weight: 470
135/10, 225/5
305/5, 355/5, 400/5

Hammer Strength Incline
180/5
230/7, 250/4, 250/5

Back
Neutral Grip Pull Ups: 11
T-Bar Row Machine: 135/6
Lat Pulldowns: 190/8

531, Month 4, Week 3b

Bodyweight: 219

Overhead Press
Plug in Weight: 175
42/10, 42/10, 92/5
130/5, 150/3, 165/2+ (531 PR) (tried for 3, hit a wall halfway up. I'm disappointed because the first two reps were great.)

Jeffersons
Plug in Weight: 395
135/10, 225/5
295/5, 335/3, 375/1, 395/0 (I could have done more than one rep @ 375, but instead of doing that, I wanted to try a new 1 RM. No dice.)

Incline Hammer Strength Machine
230/8, 250/4, 250/4

T-Bar Row Machine
135/5, 145/5, 155/3

531, Month 4, Week 3a

DB Incline Press
Plug in Weight: 215
55's/12, 65's/5
80's/5, 90's/3, 100's/3 (531 PR)
   * Pumped about the 3rd rep with the 100's! 

Hex Bar Deads
Plug in Weight: 460
135/10, 225/5, 295/2
345/5, 390/3, 435/4 (531 PR; ties an all time 4RM) 

531, Month 4, Week 2b

Overhead Press
Plug in Weight: 175
42/10, 42/10, 92/5
125/3, 140/3, 160/4 (531 PR)

Jeffersons
Plug in Weight: 395
135/10, 225/3
275/3, 315/3, 355/6 (531 PR)

Neutral Grip Pull Ups
12

* Two PRs- not a bad way to end the week!

531, Month 4, Week 2a

Bodyweight: 221

Hex Bar Deads
Plug in Weight: 460
135/10, 135/10, 225/3, 275/3
320/3, 370/3, 415/6 (531 PR, also ties an all time PR)

DB Incline Press
Plug in Weight: 215
50's/10, 60's/6
75's/3, 85's/3, 95's/4 (ties 531 PR for the 4th time)

Incline Hammer Strength
210/6, 230/3, 270/2 drop set to 180/10 (did fewer reps in the first 2 sets to see if I could get 270/3. No dice.)

T-Bar Row Machine
135/6, 135/6, 135/6

531, Month 4, Week 1b

Overhead Press
Plug in Weight: 175
63/10, 63/10
118/5, 128/5, 153/5 (531 PR)

Jeffersons
Plug in Weight: 395
145/10
255/5, 295/5, 335/5
   335/5 was only because I didn't have the proper footwear (Cons). I had to lift only in socks and I kept sliding on the floor after each rep, so I just did the minimum of 5 and stopped. That's what I get for neglecting to bring the trusty Cons.

531, Month 4, Week 1a

DB Incline Press
Plug in Weight: 215
50's/15, 60's/5
70's/5, 80's/5, 90's/6 (first 4 reps flew up, then I hit a wall)

Hex Bar Deads
Plug in Weight: 460
135/12, 225/5
300/5, 345/5, 390/8

Incline Hammer Strength
180/12, 230/6, 270/1 (strong with the 12 reps, but ended up weak. Maybe the 12 reps took too much out of me)

531, Month 3, Week 3b

Overhead Press
Plug in Weight: 170
42/10, 42/10, 92/5
132/5, 142/3, 162/2 (531 PR)

Jeffersons
Plug in Weight: 385
133/10, 223/5
288/5, 328/3, 368/3
   * My knees where flailing all over the place during the first rep of 368. I cleaned it up during reps 2 & 3.  I thought this was a 3RM and then saw I got it for 5 in September. Wow.

531, Month 3, Week 3a

DB Incline Press
Plug in Weight: 210
55's/12, 65's/5
80's/5, 90's/3, 100's/2 (ties 531 PR)

Hex Bar Deads
Plug in Weight: 450
135/10, 225/3, 295/3
340/5, 385/3, 430/5 (531 PR)

  * 430/5 is an all time 5RM by 10 pounds, and kills my previous 531 3RM of 420/3.

531, Month 3, Week 2b

Overhead Press
Plug in Weight: 170
48/12, 48/12
118/3, 138/3, 158/4 (531 PR)

Jeffersons
Plug in Weight: 385
158/10, 228/5
268/3, 308/3, 348/7

Neutral Grip Pull Ups
10

* Saturday afternoon lift. I hate lifting during the day, so all things considered, this wasn't a bad workout.

531, Month 3, Week 2a

DB Incline Press
Plug in Weight: 210
50's/12, 60's/5
70's/3, 85's/3, 95's/4 (ties 531 PR)

Hex Bar Deads
Plug in Weight: 450
135/10, 225/5
315/3, 360/3, 405/5

Incline Hammer Strength
230/7, 230/7, 270/3

T-Bar Row Machine
135/6, 135/7, 155/5

531, Month 3, Week 1b

Overhead Press
Plug in Weight: 170
45/15, 45/11
110/5, 130/5, 145/7 (531 PR)

Jeffersons
Plug in Weight: 385
145/10
250/5, 290/5, 330/10 (531 PR)

Neutral Grip Pull Ups
12, 10

EZ Bar Curls
80/10, 80/10

Single Pulley Pushdowns
80/8, 80/8

531, Month 3, Week 1a

DB Incline Press
Plug in Weight: 210
50's/12
65's/5, 80's/5, 90's/6

Hex Bar Deads
Plug in Weight: 450
135/10, 225/5
295/5, 340/5, 385/8

Incline Hammer Strength
230/7, 230/7, 270/2+

One Arm Lat Machine
135 each/8, 155 each/6, 155 each/6

531, Month 2, Week 3b

Overhead Press
bar/15, bar/15, 93/5
128/5, 143/3, 160/3 (531 PR)

Jeffersons
133/10, 223/5
293/5, 323/3, 368/5 (531 PR)

* Pretty awesome week, PR's all around!

531, Month 2, Week 3a

Incline DB Press
50's/10, 65's/3
75's/5, 85's/3, 100's/2 (all time & 531 PR)
   * I've done 1 rep a few times, and more than one with the 15 degree incline, but never 2 with the standard incline.

Hex Bar Deads
135/10, 225/5
330/2, 375/3, 420/1, 456/2 (all time & 531 PR)
   * 420 went up so easily that I felt I shouldn't waste an opportunity to go heavier. My previous 2RM was 445, so this was pretty cool.  2 all time PR's in one night... not going to lie, I'm pretty pumped!

Hammer Strength Incline
230/7, 230/7, 270/2 (couldn't lock out rep 3)

Neutral Grip Pull Ups
12

* Awesome session.. wish I filmed it.

531, Month 2, Week 2b

Overhead Press
bar/15, 98/5
118/3, 138/3, 158/3 (531 PR)

Jeffersons
138/10, 228/5
278/3, 318/3, 348/7

T-Bar Row Machine
115/10, 135/7, 155/6

Hammer Strength Inclines
200/10, 230/7, 270/2

531, Month 2, Week 2a

Incline DB Press
50's/12, 60's/10
70's/3, 80's/3, 95's/4 (ties 531 PR)

Hex Bar Deads
135/10, 225/5
315/3, 350/3, 395/7

Chins
13

531, Month 2, Week 1b

Overhead Press
bar/15
118/5, 128/5, 148/5 (ties 531 PR)

Jeffersons
138/10
248/5, 288/5, 328/10 (531 PR)

Neutral Grip Pull Ups
11

531, Month 2, Week 1a

I turned 40 last Friday. Ehhhhhhh.
Bodyweight: 217

Hex Bar Deads
Plug in Weight: 440
135/10, 225/5
285/5, 330/5, 385/7
    * The final set was supposed to be 375, but I was using larger than normal bumper plates, so I couldn't get the plates that equaled 375 to fit on the bar. Therefore, I went with 385.

15 Degree Incline DB Press
Plug in Weight: 205
55's/12
65's/5, 75's/5, 90's/6
    * Eh. Was hoping for 7 or 8 reps with the 90's.

Hammer Strength Inclines
200/9, 200/8, 230/5

T-Bar Row Machine
115/10, 135/6, 135/7

531, Month 1, Week 3b

Jeffersons
Plug in Weight: 375
133/10, 223/5
278/5, 313/3, 348/1, 368/1, 383/1 (531 PR)
  * 15 pound PR!

Overhead Press
Plug in Weight: 165
45/15, 95/5
125/5, 140/3, 155/3

Neutral Grip Pull Ups
12

531, Month 1, Week 3a

Hex Bar Deadlift 
Plug in Weight: 430

135/12, 225/5

325/5, 365/3, 410/6 (ties 531 PR)

Incline DB Press
Plug in Weight: 200
55's/12, 65's/5
75's/5, 85's/3, 95's/4  (531 PR)

* Great session.. strength appears to be back after the time off!

531, Month 1, Week 2b

Jeffersons
Plug in Weight: 375
135/14, 225/5
265/3, 300/3, 345/6

Overhead Press
Plug in Weight: 165
45/15
115/3, 135/3, 145/6 (531 PR)

Neutral Grip Pull Ups
11

* I saw a guy legit incline 405 today. Just ridiculous.

531, Month 1, Week 2a

Incline DB Press
Plug in Weight: 200
50's/12, 60's/5
70's/3, 80's/3, 90's/6 

Hex Bar Deadlift 
Plug in Weight: 430

135/10, 225/5

300/3, 345/3, 385/5 (definitely could have done 1 more, maybe even 2, but just put the bar down after 5)

 
Neutral Grip Pull Ups
12

Chin Ups

9

531, Month 1, Week 1b

Jeffersons
Plug in Weight: 375
138/10
248/5, 278/5, 318/8

Overhead Press
Plug in Weight: 165
48/15
108/5, 128/5, 138/8 (tied 531 PR)

Neutral Grip Pull Ups
12

Starting up 531 again...New Month 1, Week 1a

Hi Everyone,

I'm finally back. I was able to go to bootcamp and maintain some strength training during the first two weeks of July. However, I didn't work out at all during the last two weeks.

As of Monday, I returned to my regular schedule of 3 bootcamps and 2 lifting sessions per week. Monday's bootcamp absolutely destroyed me. I've been sore ever since.

For 531, I decided to backtrack a little bit to where I was in Month 5 of my original run.

Bodyweight: 216

Incline DB Press
Plug in Weight: 200
50's/12, 55's/5
65's/5, 75's/5, 85's/8 (not bad at all... only 1 less than my PR of 9 @ 85's)

Hex Bar Deadlift 
Plug in Weight: 430

135/12, 225/5

280/5, 325/5, 365/5

   * These were very difficult, due to the aforementioned soreness. I knew it was going to be a chore during the 135 warm up set. All I wanted to do is get my three sets of 5 in and call it a night.

Neutral Grip Pull Ups
10

* Glad to be back!

Last 531 for a bit

Jeffersons
133/12, 223/5
293/5, 323/3, 368/1 (531 PR)

I struggled during the second half of the rep @ 368, but I made it. I may have had another one in the tank, but after that struggle, I decided to put the bar down.

Big work thing in July. Will still go to bootcamp, but will only get in to maintain strength when I can.

See ya in August, when I plan to resume 531.

531, Month 6, Week 3a

Incline DB Press
50's/13, 60's/10
75's/5, 85's/3, 100's/1 (531 PR, huge struggle, but I don't think I've done 100's on a traditional incline before, so that's cool)

Hex Bar Deads
135/10, 225/5
330/5, 375/3, 420/3 (531 PR, could have done at least 1 more if I felt like pushing myself)

531, Month 6, Week 2b

Overhead Press
bar/a bunch
113/3, 133/3, 143/7 (531 PR)

Jeffersons
143/10, 223/3
273/3, 313/3, 343/7

Not bad.

531, Month 6, Week 2a

Incline DB Press
Plug in Weight: 205
65's/10
72.5's/3, 82.5's/3, 92.5's/3

  * It's official. I hate the 2.5 pound wrist straps. They dig in to me during the movement and, without question, screw up the lift.

Hex Bar Deads
Plug in Weight: 440
135/10, 225/5
315/3, 350/3, 395/7

531, Month 6, Week 1b

Overhead Press
Plug in Weight: 165 (lowered in light of the switch from DBs)
bar/15
108/5, 128/5, 138/8 (531 PR)
    138/8 is at least somewhat respectable again. 

Jeffersons
Plug in Weight: 385
138/12
248/5, 288/5, 328/8 
  

531, Month 6, Week 1a

I had one goal tonight.. hit the minimums... working on 3 hours of sleep and really had no desire to go. But, because of my schedule, I had to or it would screw everything up.

15 Degree Incline DB Press
Plug in Weight: 205
40's/a bunch, 50's/5
67.5's/5, 77.5's/5, 90's/5
    * I felt like doing these to change things up. I was supposed to do 87.5's, but someone was using an 85 for rows. Barely got 5 reps with the 90's. In addition to being tired, we did a ton of shoulders the last two days in bootcamp, to the point that I've been sore for about 36 hours. So, I am sure that impacted tonight.

Hex Bar Deads
Plug in Weight: 440
135/12, 225/5
285/5, 330/5, 375/8
    * I was happy with 375/8, until I looked at my numbers and saw that I did 375/10 in April.

I have a major work related thing coming up at the end of July, so I may take off from 531 during that month and start up again in August. I haven't decided that yet.

531, Month 5, Week 4 (Deload)

Hex Bar Deads
185/5, 215/5, 275/5

Incline DB Press
40's/5, 50's/5, 60's/5

Overhead Press
68/5, 88/5, 108/5

Jeffersons
158/5, 188/5, 228/5

In order to at least sweat a little, I did all 12 sets with no rest in between sets, outside of walking to the new area for each lift and changing the weights.

I am toying with the idea of a different chest movement, but I really don't know what it would be. All other exercises I've tried have proven time and time again to aggravate my shoulder. I am probably stuck with the incline DBs, but I would really love to try something else.

531, Month 5, Week 3b

Jeffersons
135/12, 225/5
280/5, 315/3, 350/7 (531 PR)
  * Dare I say, I love this movement. I feel absolutely nothing in my lower back. So glad I happened upon it. Give it a try!
 

Overhead Press

bar/12, bar/12
125/5, 140/3, 155/4 (531 PR)

EZ Bar Curls
85/10, 85/10, 85/10

531, Month 5, Week 3a

Incline DB Press
Plug in Weight: 200
50's/12, 65's/5
75's/5, 85's/3, 95's/3 (531 PR)
  * 95's were heavy. I guess I'll live with 3. Shrug.  

Hex Bar Deads
Plug in Weight: 430
135/12, 225/5
325/5, 365/3, 410/6 (531 PR)

Smith Machine Incline Press
185/10, 185/10, 185/10, 205/5, 205/5
    * Felt like doing some more chest work because we don't do much of it in bootcamp. Let's see how my shoulder feels in the next few days.
    * Weights are based on as if the bar weighed 45, which it doesn't, but it's just easier to post this way. What does a Smith bar weigh when you take the counter weight into account? 5 pounds or something?  

531, Month 5, Week 2b

Overhead Press
bar/15, 10
118/3, 128/3, 148/5 (still feels hard, way weaker compared to overhead presses last year looking at old numbers)

Jeffersons
138/10, 228/3
268/3, 298/3, 343/8 (531 PR)

531, Month 5, Week 2a

Incline DB Press
Plug in Weight: 200
55's/10, 65's/5
70's/3, 80's/3, 90's/7 (ties 531 PR)

Hex Bar Deads
Plug in Weight: 430
135/10, 225/3
300/3, 345/3, 385/9

531, Month 5, Week 1b

Overhead Press
Plug in Weight: 180
45/15, 95/5
115/5, 135/5, 155/3, 140/6 (531 PR)

Jefferson Squats
Plug in Weight: 375
135/10
245/5, 280/5, 315/12 (531 PR)

Back
Lat Pulldown: 120/10, 130/10, 140/10, 150/7, 160/6 (1 minute rest in between in each set)
T-Bar Row Machine: 90/10, 70/10, 70/10, 70/10, 70/10 (1 minute rest in between each set)

* As I pretty much figured, the plug in weight on the overhead press does not go hand in hand with the DB presses. I am going to have to lower it starting next week. The movement also felt very weird to me since I haven't done it in so long. I am skeptical about it because of my fragile left shoulder and lower back. Let's see how it goes. If I can't do the movement for an extended period, I will come up with another plan. 

531, Month 5, Week 1a

Incline DB Press
Plug in Weight: 200
50's/12
65's/5, 75's/5, 85's/9 (ties 531 PR)

Hex Bar Deads
Plug in Weight: 430
135/10, 225/5
280/5, 325/5, 365/11 (531 PR)

Bar Curls
60/10, 60/10, 60/10, 60/10, 60/10 (1 minute rest in between in each set)

531, Month 4, Week 3b

* I couldn't lift last Friday, so instead of doing a deload this week, I decided to do the 2nd workout from last week tonight.

DB Shoulder Press
Plug in Weight: 175
45's/15, 55's/5
65's/5, 75's/3, 82.5's/3 (531 PR)

Jefferson Squats
Plug in Weight: 365
133/13, 223/5
273/5, 308/3, 343/7 (531 PR)

Bar Curls
60/10, 60/10, 60/10, 60/10, 60/10 (1 minute rest in between in each set)

Single Pulley Pushdowns
60/10, 60/10, 60/10, 60/10, 60/10 (1 minute rest in between in each set)

* The 82.5 pound dumbbells were really difficult to lift up to my shoulders. I may go back to barbell OHPs next week and see how they treat my shoulder. Other than that, I'm not sure what else to do. 


Happy with the Jeffersons.. they continue to feel great. 

531, Month 4, Week 3a

Hex Bar Deads
Plug in Weight: 420
135/12, 225/5
315/5, 355/3, 400/9 (531 PR) 

Incline DB Press
Plug in Weight: 195
55's/10, 65's/3
75's/5, 82.5's/3, 92.5's/4 (531 PR)
   
Back
Did 9 sets of light weight, high rep back movements

Well, it was a tale of two cities, as they say... loved the 400/9 PR with the deads. They felt great, too! However, I was hoping for more than 4 with the 92.5's on the incline, especially considering I did the 90's for 7. I am thinking the awkwardness of the 2.5 pound wrist straps is really coming in to play on these heavier weights. I am likely scheduled to do the 95's next month, which do not require the wrist pads. I am curious to see how they go. 

We also did 200 pushups in bootcamp on Monday and my outer chest is still sore from them, so maybe it's that. 

531, Month 4, Week 2b

Jefferson Squats
Plug in Weight: 365
135/12
255/3, 290/3, 330/9 (531 PR) 

DB Shoulder Press
Plug in Weight: 175
40's/13
60's/3, 70's/3, 77.5's/7 (ties 531 PR)

* Happy with 330/9 on the Jeffersons.