531, Month 2, Week 2b

Jeffersons
238/3, 278/3, 308/12 (531 PR)

Shoulder DB Press
55's/3, 65's/3, 75's/10 (ties 531 PR)

Assistance Work
Neutral Grip Pull Ups: 10, 9, 8
Single Pulley Pushdowns: 65/15, 65/13

531, Month 2, Week 2a

Plug in Weights:  hex- 400, inc- 185

Hex Bar Deads
280/3, 320/3, 360/11 (531 PR)

Incline DB Press
65's/3, 75's/3, 82.5's/10 (531 PR)

Assistance Work
Kroc Rows (350 method): 85/15 each, 85/13 each, 85/12 each
Back Raises: 35/10, 35/10, 35/10
30 pushups
10 chins
20 pushups
7 chins

* Good workout. Pretty spent by the end. 

531, Month 2, Week 1b

Jeffersons
228/5, 263/5, 298/13 (531 PR)

Shoulder DB Press
52.5's/5, 62.5's/5, 70's/10

Friday night. Had to get in and get out.

531, Month 2, Week 1a

Last night's workout.

Hex Bar Deads
260/5, 300/5, 340/12

Incline DB Press
60's/5, 70's/5, 77.5's/12 (531 PR)

Assistance Work
Incline DB Press: 50's/15, 50's/15
T Bar Rows: 115/10, 115/10, 115/10, 115/10, 115/10
Back Raises: 35/10, 35/10, 35/10, 35/10
EZ Bar Curls Drop Set: 60/20, 50/10, 40/10


* On a side note, I saw someone do a legitimate 405/5 on the incline bench press, no lift off, no spotter. Insane.

531, Month 1, Week 4b (Deload)

DB Shoulder Press
35's/5, 40's/5, 50's/5

Jeffersons
138/5, 168/5, 203/5

Assistance Work
Nautilus Inclines: 140/20, 140/20
Back Raises: 25/15, 25/15
Single Pulley Triceps Pushdowns: 50/20, 50/20
Shrug Machine: 270/15, 270/15
30 pushups
Double Pulley Single Arm Pushdowns: 35/25 each arm

531, Month 1, Week 4a (Deload)

Every fourth week is a deload week. Probably not even worth keeping track of, as you will see below.

Hex Bar Deads

160/5, 200/5, 240/5

Incline DB

35's/5, 45's/5, 55's/5

100 Chins

10, 10, 10, 9, 9, 7, 7, 7, 6, 6, 7, 6, 6

   * Just felt like seeing how long it would take me to do 100. 

531, Month 1, Week 3b

Jefferson Squats
Warm Up: 135/10, 185/5
Work Sets: 250/5, 285/3, 320/9 (531 PR)

DB Shoulder Press
Warm Up: 45's/12
Work Sets: 60's/5, 67.5's/3, 75's/10 (531 PR)

Assistance Work
Back Raises: 20/15, 20/15, 20/15
EZ Bar Curls: 75/10
30 pushups
EZ Bar Curls: 90/10
20 pushups
Shrug Machine: 270/15, 270/15
20 pushups

531, Month 1, Week 3a

Hex Bar Deads
2 warm up sets of 150/10.
290/5, 330/3, 370/9 (531 PR)

Incline DB Press
Warm Up: 50's/10, 60's/5
70's/5, 77.5's/3, 87.5's/7 (531 PR)

Assistance Exercises
Chins & Pushups: 10c/20p, 8c/16p, 6c/12p, 4c/8p, 2c/4p 
Kroc Rows: 100's/10, 100's/8, 100's/6, 100's/4, 100's/2
   * Never more than one minute rest in between each set.