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.