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. 

531, Month 4, Week 2a

Hex Bar Deads
Plug in Weight: 420
135/14, 225/5
295/3, 335/3, 375/10 (531 PR) 

Incline DB Press
Plug in Weight: 195
55's/10, 65's/5
70's/3, 80's/3, 87.5's/7
   * The weights definitely feel more awkward while wearing the 2.5 pound wrist pads.  

Kroc Rows
120's/7, 120's/6, 120's/6

531, Month 4, Week 1b

Jefferson Squats
Plug in Weight: 365
138/10
238/5, 278/5, 313/11 (531 PR) 

DB Shoulder Press
Plug in Weight: 175
40's/10
55's/5, 65's/5, 75's/9
   
Assistance Work
Olympic Bar Curls: 48/20, 1 minute rest, 48/20, 1 minute rest, 48/20, 1 minute rest, 48/15, 1 minute rest, 48/15, 1 minute rest
Shrug Machine: 270/10, 270/10, 270/10

* Eh workout. 

531, Month 4, Week 1a

Incline DB Press
Plug in Weight: 195
45's/12, 55's/5
62.5's/5, 75's/5, 82.5's/10 (ties 531 PR)

Hex Bar Deads
Plug in Weight: 420
135/12, 225/5
275/5, 315/5, 355/13 (531 PR) 

Neutral Grip Pull Ups
BW/13, 20/6, 20/5

* 355/13 is a big PR... my previous 13 rep PR was with 335. 

531, Month 3, Week 4 (Deload)

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

DB Shoulder Press
35's/5, 45's/5, 50's/5

Hex Bar Deads
165/5, 205/5, 245/5

Jeffersons
148/5, 178/5, 218/5

Neutral Grip Pull Ups
14, 11

Back Raises
45/12, 45/12

Single Pulley Pushdowns
80/10, 80/10

Concentration Curls
35's/10 each, 40's/8 each

Neutral Grip Pull Ups
10

531, Month 3, Week 3b

Workout performed last night. 

Jefferson Squats
Plug in Weight: 355
135/13, 225/5
265/5, 300/3, 335/7 (531 PR) 

DB Shoulder Press
Plug in Weight: 170
40's/10, 50's/5
65's/5, 70's/3, 80's/5 (531 PR)
   * 80's/5 was difficult. The hardest part is getting the weights up to shoulder level to start. I fret that it's going to be a pretty difficult challenge when I get up to 85's & 90's, unfortunately.

Back Raises
45/10, 45/10, 45/10

* As always, the 4th week in each cycle (in this case, next week), will be the deload week.