531, Month 1, Week 2b

DB Shoulder Press
Warm Up: 45's/10
Work Sets: 55's/3, 65's/3, 72.5's/11 (531 PR)

Jefferson Squats
Warm Up: 133/5, 183/5
Work Sets: 233/3, 268/3, 298/11 (531 PR)

Neutral Grip Pull Ups
13

Good session... 11 is a nice number of reps for both exercises and their respective weights. I had to get in and get out today, hence only one set of the pull ups. 

531, Month 1, Week 2a

Hex Bar Deads
2 warm up sets of 150/10.
275/3, 310/3, 350/12 (531 PR)

Incline DB Press
Warm Up: 50's/10
65's/3, 75's/3, 82.5's/9 (531 PR)

  * In order to be able to go up a total of 5 pounds on DB movements, I bought a pair of 2.5 wrist weights. They worked well tonight.

Assistance Exercises
Chins: 10, 10, 10, 8, 8
Pushups: 20, 20, 20

  * I'm not going to follow a set system with assistance work since we do a ton of it during bootcamp. I'll do what I feel like doing on a given night. 

531, Month 1, Week 1b

DB Shoulder Press
Warm Up: 40/s10, 40/s10
Work Sets: 50's/5, 60's/5, 70's/10 (531 PR)

Jefferson Squats
Warm Up: 138/5, 188/5
Work Sets: 218/5, 253/5, 288/11 (531 PR)

Assistance Work
Neutral Grip Pull Ups: 10, 10, 8, 8
Back Raises: BW/15, 15/15, 15/15, 15/15
Pushups: 20, 20, 20

* I realized a potential issue when it comes to programming weights when using dumbbells with 531... the lowest weight to add would be 10 total pounds, since the dumbbells increase by 5 pound per. That's probably going to be high, but I'll have to figure out a way to make it work.

531, Month 1, Week 1a

Going forward, I am going to run Jim Wendler's 531 program, modified to fit the exercises that I can do with my shoulder & lower back history. I think it will fit well accompanying boot camp. It's a pretty popular program, so if you don't know what it is, it can easily be found via Google. Part of this program is to keep track of rep PR's, which I will do under the "531 PR's" heading on my Personal Records page.

The four exercises I will run 531 with are hex deads, incline DB presses, Jeffersons, and DB shoulder presses. Two will be performed each session, along with some assistance work.

Hex Bar Deads
2 warm up sets of 150/10.
255/5, 295/5, 335/13 (531 PR)

Incline DB Press
60's/5, 70's/5, 75's/13 (531 PR)

Assistance Work
Kroc Rows: 60's/10, 70's/10, 80's/21
Pushups: 3 sets of 20
Chins: 5,5,5,5,5,5 (harder to do after Krocs)

With these types of programs, the first few sessions are always pretty easy. The key is that last set of each movement. You want to do as many as you can until you almost reach failure.

Chest, Biceps

Incline DB Press
50's/10, 60's/10, 70's/10, 80's/8, 90's/3, 95's/3, 95's/3, 95's/3, 80's/8

Concentration Curls
30's/15, 30's/12, 30's/10

*Good enough workout. More chest volume than usual.

Jeffersons, Shoulders, Krocs

Jefferson Squats
135/10, 135/10, 225/5, 275/5, 325/3, 345/3, 365/2

DB Shoulder Press
50's/10, 60's/10, 70's/9, 80's/5

Kroc Rows- 350 Method
90's/17, 90's/13, 90's/11

* I'm not sure because I haven't done conventional deadlifts in years, but Jeffersons seem harder. They feel much better, and I have zero back pain, but I don't remember 365 being this difficult in conventional deadlifting, especially in the second half of the rep.
I wanted to get 80's/6 on the presses, but I can't be that upset with 5.

Incline DBs & Jeffersons

Incline DB Press
50's/10, 60's/10, 70's/10, 80's/5, 90's/5, 90's/4, 90's/4
  
Jefferson Squat
133/10, 223/5, 313/3, 363/2, 363/2 (363 was tough. Liking this exercise overall.)

Biceps
olympic bar/30

Hex Bar Deads, Shoulders, Back

They let me back in the US from Canada. Montreal was cool.. even got to speak some French. (I've been studying it for the last year, so it was great to be thrown in to that atmosphere.)

Anyway, back to weights:

Hex Bar Deads
135/12, 225/10, 315/5, 365/3, 415/3  
    * Kind of annoying that 415 feels heavy.  

Seated DB Shoulder Presses
50's/10, 60's/10, 70's/10, 75's/6, 80's/3
    * First time I was able to get 70's/10 since I've started these up again, probably paid for it with only getting the 80's/3. On another note, the first five reps of the 75's flew up, but then #6 was tough. If my life depended on it, I could have done a 7th, but I wanted to leave something in tank for the 80's.

Neutral Grip Pull Ups
BW/10, 10/8, 20/5, 20/5, 20/7