Beyond 531: Cycle 3, Week 3: Overhead Press

Last workout of 2018. Also off the first week of 2019.

Overhead Press (plug in weight: 190)
45/15, 95/5, 115/5
145/5, 160/3, 180/2 (2RM)
145/9 (ties 9RM)

*180/2 was really strong. I almost feel that I should have gone for a third, but I'm not sure if I would have succeeded. I was also hoping to get 145/10, but the 9th rep was a real grinder.

I also tried some back squats. Went from 135 to 225. What hurt me the most was my left shoulder, reiterating to me for the millionth time that I need to make it a point to finally get it checked out in 2019.

Finished up the session with walking on the treadmill.

Happy New Year to the one person, if that, that still reads this page!

Beyond 531: Cycle 3, Week 3: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 410)
155/5, 205/5, 265/5
310/5, 350/3, 390/5 (5RM)
335/10 (10RM)
 * Nice to hit two RMs after a subpar Jefferson session the other day.

Goblet Squats
60/10, 80/10, 100/10, 110/8, 120/6, 120/6

Beyond 531: Cycle 3, Week 3: Jeffersons & Incline Bench Press

I doubled up on the workout today, with Christmas upon us. I will lift two more days this week and then be away next week.

Jeffersons (plug in weight: 425)
155/5, 155/5, 205/5, 265/3, 295/2
320/5, 360/3, 405/0, 405/0
   * Failed twice to match my one rep max. Just didn't have it today. Also didn't feel like doing the 8 rep sets because I was mad. It's especially annoying to miss 405 today, considering I did 380/5 last week. You'd think 405 would be no problem.

Incline Press (plug in weight: 220)
45/20, 115/10, 145/5
165/5, 185/3, 210/2, 210/2, 210/2 (tied 2RM three times)
165/8, 165/8, 165/8, 165/8
   * This was OK. Nothing special, nothing horrible.

Beyond 531: Cycle 3, Week 2: V-Handle Deadlift

V-Handle Deadlift (plug in weight: 410)
155/5, 205/5, 265/5
290/3, 330/3, 370/6 (6RM)
290/8, 290/8, 290/8

HIIT cardio.

+15 pound 6RM. This was a great week. I wish they were all like this!

Beyond 531: Cycle 3, Week 2: Overhead Press

Overhead Press (plug in weight: 190)
45/15, 95/10
135/3, 150/3, 171/3 (ties 3RM)
135/8, 135/8, 135/8, 135/8

Back: 6 sets of plate loaded Lat PDs

Strong week...171/3 felt strong, though difficult.

Beyond 531: Cycle 3, Week 2: Jeffersons

Jeffersons (plug in weight: 425)
155/5, 205/5, 265/3
300/3, 340/3, 380/5 (big 5RM!)
300/8, 300/8, 300/8

Elliptical.

That's a +12 pound 5RM. Felt great tonight! It's amazing what sleep does for you. It's also the holiday season, which means chocolate in the office, which I am sure also has an impact.

Beyond 531: Cycle 3, Week 2: Incline Press

Incline Press (plug in weight: 220)

45/20, 95/10, 135/5

155/3, 175/3, 195/5 (ties 5RM), 200/3, 200/3

155/8, 155/8, 155/8, 155/8

Back: 4 sets Extreme Rows, 4 sets cable rows

Beyond 531: Cycle 3, Week 1: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 410)
155/5, 205/5
265/5, 305/5, 350/8 (8RM), 390/4 (4RM)
265/8, 265/8, 265/8

I continue to progress nicely with these.

Beyond 531: Cycle 3, Week 1: Overhead Press

Overhead Press (plug in weight: 190)
45/15, 95/10
125/5, 145/5, 160/5 (ties 5RM), 170/2
125/8, 125/8, 125/8, 125/8, 125/8

Finally had a good overhead press session. Going in, I was concerned I wouldn’t be able to get 160/5, based on recent results. Almost got 170/3, too, and probably would have if I didn’t do 160/5 beforehand.

Back

16 total sets:
4 each of Plate Loaded Lat PD, Extreme Rows, cable rows, DB rows

HIIT cardio.

Beyond 531: Cycle 3, Week 1: Jeffersons

Jeffersons (plug in weight: 425)
155/5, 205/5, 255/3
275/5, 320/5, 360/6 (6RM), 385/3 (3RM)
275/8, 275/8, 275/8

HIIT cardio

* Felt pretty strong tonight.

Beyond 531: Cycle 3, Week 1: Incline Bench

Incline Bench Press (plug in weight: 220)

45/20, 95/10

145/5, 165/5, 185/6, 195/5 (5RM), 200/3

145/8, 145/8, 145/8, 145/8, 145/8

Beyond 531: Cycle 2, Week 6: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 400)
155/5, 205/5, 265/3
300/5, 340/3, 380/4 (ties 4RM), 410/2 (2RM), 430/1 (1RM)
300/8, 300/8

HIIT cardio.

My plan was to get the new 2RM, and based on how that felt, try 430/1. 410/2 went up just fine, and 430/1 wasn't really that bad at all. I know that I failed with 440 last time, but I don't think I'm too far away from getting that.

Beyond 531: Cycle 2, Week 6: Overhead Press

Overhead Press (plug in weight: 185)
45/10, 45/10, 95/5, 115/3
140/5, 155/3, 175/1
140/8

3 supersets: triceps pulley pushdowns, concentration curls, plate loaded Extreme Rows

I'm content with being able to get 175/1, considering that my OHP has been weak lately.

Beyond 531: Cycle 2, Week 6: Jeffersons

Jeffersons (plug in weight: 420)
155/5, 205/5, 265/3
315/5, 345/3, 385/1, 405/1 (PR!)
315/8, 315/8, 315/8

The sets leading up to 385 were moving pretty quickly, so instead of doing more than one rep at that weight, I felt that it was FINALLY time to do a 405 pound Jefferson deadlift. It was slow, but I did it, and considering how long it's taken me to get here, I'm pretty pumped about it. Side note- the three sets of 315/8 were tough!

Finished up with some HIIT cardio.

Beyond 531: Cycle 2, Week 6: Incline Press

Incline Press (plug in weight: 215)
45/20, 115/10
160/5, 180/3, 205/2, 205/3 (ties 3RM)
160/8, 160/8, 160/8, 160/8

Back: 2 sets of DB rows, 2 sets of cable rows, 2 sets of plate loaded Lat PD's

I used a spotter for both sets of 205. My set of 3 reps was much stronger than the first set. I wish I tried for a 4th rep.

Beyond 531: Cycle 2, Week 5: V-Handle Deadlift

V-Handle Deadlift (plug in weight: 400)

So, I messed up the weights here. I used the weights for Jeffersons (plug in weight: 420) by mistake.

155/5, 205/5, 265/3
295/3, 335/3, 375/4, 425/1 (ties 1RM), 440/0
295/8, 295/8, 295/8

425/1 went up pretty easily. So easily, in fact, that I got greedy and tried 440. As you can see from the video below, that did not work out too well. In fact, I think I was doomed from the setup, as my back looks a bit rounded to me. In retrospect, I should have tried a second rep at 425 or tried 430/1.

Beyond 531: Cycle 2, Week 5: Overhead Press

Overhead Press (plug in weight: 185)
65/10, 95/8
130/3, 150/3, 165/3, 165/3, 165/3
130/8, 130/8, 130/8

5 sets of plate loaded Extreme Rows.

Whatever.

I returned to HIIT cardio yesterday.

Beyond 531: Cycle 2, Week 5: Jefferson Deadlift

Jeffersons (plug in weight: 420)
155/5, 205/5, 255/5
295/3, 335/3, 375/3, 375/3
295/8, 295/8, 295/8

Eh. 375 felt heavier than I wanted it to. I was hoping to do a single set of 5. When I realized that wasn't going to happen, I decided on two sets of 3.

Beyond 531: Cycle 2, Week 5: Incline Bench Press

Incline Press (plug in weight: 215)
45/20, 95/10, 135/5
150/3, 170/3, 195/4, 195/4, 195/3
150/8, 150/8, 150/8, 150/8, 150/8

5 sets of Plate Loaded Lat PD

* Workout was eh- flight got in really late last night and I didn't get a lot of sleep.

Beyond 531: Cycle 2, Week 4: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 400)
135/10, 225/5
260/5, 300/5, 340/7 (7RM), 380/3, 380/4 (4RM), 380/3
260/8, 260/8, 260/8

2 sets of concentration curls, 2 sets of DB overhead extensions

Deads continue to be strong.

Beyond 531: Cycle 2, Week 4: Overhead Press

Overhead Press (plug in weight: 185)
45/20, 95/10
120/5, 140/5, 155/6, 170/1, 170/1
120/8, 120/8, 120/8

Back: 3 sets of cable rows, 4 sets of DB rows

I ran 4 miles on Friday... Thursday is the big race!

Beyond 531: Cycle 2, Week 4: Incline Press

Incline Press (plug in weight: 215)
45/10, 45/10, 95/5
140/5, 160/5, 180/9 (9RM), 205/3 (3RM)
140/8, 140/8, 140/8, 140/8

4 sets of Plate Loaded Extreme Rows
5 sets of Plate Loaded Chest Press
5 sets of Plate Loaded Lat PD

I will run 3 or 4 miles tomorrow, and that will be my last run before the 5 mile race on Thanksgiving morning. After that, I will go back to HIIT cardio.

Beyond 531: Cycle 2, Week 4: Jeffersons

Jeffersons (plug in weight: 420)
135/5, 135/5, 185/5, 225/5
275/5, 315/5, 355/7 (7RM)
275/8, 275/8, 275/8

10 chins

Deads continue to be strong!

Beyond 531: Cycle 2, Week 3: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 395)
155/5, 205/5, 255/3
295/5, 335/3, 375/1, 400/1, 425/1 (1RM!!!)
295/8, 295/8, 295/8
     Based on how the sets of 295/5 & 335/3 flew up, I decided that I was going to try at least 420 tonight. After 400/1, I was confident that I'd get 425. Unfortunately, I do not have a video of it, but I feel like it was a little sloppy. In any event, I did it and I'm pretty pumped about it. That's a 10 pound improvement on my previous 1RM of 415 done about a month ago.

3 sets of machine squats, 3 sets of curls, 3 sets of pulley pushdowns.

Beyond 531: Cycle 2, Week 3: Overhead Press

Overhead Press (plug in weight: 180)
45/10, 45/10, 95/5
135/5, 155/3, 170/2
135/8, 135/8, 135/8
    * 170/2 was difficult. I've been struggling with OHP lately.

5 sets of plate loaded chest press mixed in with 6 sets of DB rows.

Beyond 531: Cycle 2, Week 3: Jeffersons

Jeffersons (plug in weight: 415)
155/5, 155/5, 225/5, 265/3
310/5, 350/3, 395/2 (2RM)
310/8

3 mile run.

If my life depended on it, I could have done 395 for 3, but I knew I was going to run tonight, so I decided not to push it. Very happy with tonight's session!

Beyond 531: Cycle 2, Week 3: Incline Bench Press

I'll be traveling a lot over the next couple of weeks, so it may take me three weeks to do two training weeks. I'm going to play it by ear.

Incline Bench Press (plug in weight: 210)
45/20, 95/10
155/5, 175/3, 200/3, 215/1
155/8, 155/8, 155/8, 155/8, 155/8

Back mixed in: 2 sets of chins, 2 sets of plate loaded lat PDs, 2 sets of plate loaded Extreme Rows

Beyond 531: Cycle 2, Week 2: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 395)
155/5, 155/5, 225/5
275/3, 315/3, 355/6 (6RM)

Back: 4 sets of Plate Loaded Lat PD

3 mile run

Beyond 531: Cycle 2, Week 2: Overhead Press

Overhead Press (plug in weight: 180)
45/10, 45/10, 95/5
125/3, 145/3, 160/4
125/8, 125/8, 125/8

Beyond 531: Cycle 2, Week 2: Jeffersons

Jeffersons (plug in weight: 415)
155/5, 155/5, 205/5, 265/3
290/3, 330/3, 370/4
290/8, 290/8, 290/8

Beyond 531: Cycle 2, Week 2: Incline Press

Incline Bench Press (plug in weight: 210)
45/10, 45/10, 115/5
145/3, 165/3, 190/7 (7RM), 210/2, 210/2 (ties 2RM twice), 210/1
145/8, 145/8, 145/8, 145/8

DB Floor Press
70's/8, 70's/8, 70's/8

Back: 3 sets of 10 chins, 3 sets of cable rows

Good workout.. didn't have a spotter or I would have likely tried 210/3.

Beyond 531: Cycle 2, Week 1: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 395)
155/5, 205/5
255/5, 295/5, 335/8 (8RM), 375/5 (5RM), 405/2 (2RM)
255/8, 255/8, 255/8

3 RMs in one session....hard to beat that!

Beyond 531: Cycle 2, Week 1: Overhead Press

Overhead Press (plug in weight: 180)
45/10, 45/10, 75/5
115/5, 135/5, 155/5, 165/1, 175/1
115/8, 115/8, 115/8, 115/8

Back: 2 sets Plate Loaded Lat PD, 2 sets Plate Loaded Extreme Rows, 1 set DB rows

* Eh workout. Hit the minimums, but that's it.

Beyond 531: Cycle 2, Week 1: Jeffersons

Jeffersons (plug in weight: 415)
155/5, 155/5, 225/5
270/5, 310/5, 350/7 (ties 7RM), 375/4 (4RM)
270/8, 270/8, 270/8

Great session... felt really strong throughout.

Beyond 531: Cycle 2, Week 1: Incline Bench Press

Incline Bench Press (plug in weight: 210)
45/10, 45/10, 95/5
135/5, 155/5, 175/11, 200/4 (4RM, got 5 with a spotter who said he just guided the bar, so that's cool)
135/8, 135/8, 135/8, 135/8, 135/8

Back:
10 chins, 2 sets of Plate Loaded Extreme Rows, 2 sets of Plate Loaded Lat PD

DB Floor Press
70's/8, 70's/8, 70's/8 (felt like doing these, kept the weight light for shoulder purposes)

Deload Week: Day 2 of 2

I ran 4 miles on Tuesday.

Jeffersons
135/8, 225/5, 265/3, 305/3, 350/3

V-Handles
255/3, 290/3, 330/3

Back: 3 sets of Plate Loaded Lat PD & 3 sets of Plate Loaded Extreme Rows.

Deload Week: Day 1 of 2

Incline Press
45/10, 95/5, 135/3, 155/3, 175/3

Overhead Press
45/10, 115/3, 130/3, 150/3

3 sets of curls

3 sets of triceps pushdowns

I'm going to run tomorrow and do Day 2 on Thursday.

Beyond 531: Cycle 1, Week 6: V-Handle Deadlifts

This is the last workout in Cycle 1. Cycle 2 is going to be interrupted because of Thanksgiving and a work trip the week before. I'll figure out what I am going to do on the fly. I may combine some of the workouts.

Bodyweight: 220

V-Handle Deadlifts (plug in weight: 390)
155/5, 205/5, 265/3
290/5, 330/3, 370/4 (4RM), 410/1 (ties 1RM), 415/1 (new 1RM)
290/8, 290/8, 290/8

410/1 went well enough so I decided to try 415. 415 ended up being a better rep than 410. I wish I tried 420-425.

Video: 415/1

Beyond 531: Cycle 1, Week 6: Overhead Press

Overhead Press (plug in weight: 175)
45/10, 45/10, 95/5, 115/3
130/5, 150/3, 165/4 (4RM), 185/1 (tied 1RM)
130/8, 130/8, 130/8, 130/8

185/1 wasn't that hard. I should have tried a second rep or 190. Oh well.

Back: 3 sets of DB rows, 4 sets of seated pulley rows (2 sets normal grip, 2 sets close grip)

I ran 4 miles yesterday. It's really boring to do on a treadmill. Like, really boring.

Beyond 531: Cycle 1, Week 6: Jeffersons

Jeffersons (plug in weight: 410)
155/5, 205/5, 255/5, 285/3
305/5, 350/3, 390/2 (2RM)
305/5, 305/5, 305/5, 305/5, 305/5

Solid workout. Didn't feel overly strong, but felt good enough. 390/2 was fine, but I wasn't feeling a new 1RM attempt.

Running tomorrow, OHP on Friday, V-Handles on Saturday.

Beyond 531: Cycle 1, Week 6: Incline Press

Incline Press (plug in weight: 205)
45/10, 135/10
155/5, 175/3, 195/4 (ties 4RM), 205/2
155/8, 155/8, 155/8, 155/8, 155/8

Back: 2 sets of Plate Loaded Extreme Row & 4 sets of Plate Loaded Lat PD, super set with the 155/8 incline sets

Beyond 531: Cycle 1, Week 5: Overhead Press

Overhead Press (plug in weight: 175)
45/10, 45/10, 95/5
125/3, 140/3, 155/6, 175/2 (2RM), 180/1
125/8, 125/8, 125/8, 125/8

Chins: 10, 10, 10, 10, 8, 8, 7, 7 (done in between some of the OHP sets)

Beyond 531: Cycle 1, Week 5: Jeffersons & V-Handles

Jeffersons (plug in weight: 410)
155/5, 155/5, 205/5, 255/3
285/3, 325/3, 370/4 (4RM)

V-Handles (plug in weight: 390)
155/5, 205/3
275/3, 315/3, 350/5
275/10

Jeffersons
285/10

Beyond 531: Cycle 1, Week 5: Incline Press

Incline Press (plug in weight: 205)
45/10, 45/10, 95/5, 115/5
145/3, 165/3, 185/7 (ties 7RM), 205/2, 210/2 (ties 2RM)
145/8, 145/8, 145/8, 145/8

3 mile run.

Beyond 531: Cycle 1, Week 4: Overhead Press

Overhead Press (plug in weight: 175)
45/12, 45/12, 95/5
115/5, 130/5, 150/8 (ties 8RM)
115/8, 115/8, 115/8

Back: 4 sets of Plate Loaded Extreme Rows (superset)

Cardio.

Here's a video of my overhead press set of 150/8:

Beyond 531, Cycle 1, Week 4: Jeffersons & V-Handles

I was away earlier in the week, so I did both deadlift variations tonight. It was taxing.

Jeffersons (plug in weight: 410)
155/5, 155/5, 205/5
265/5, 305/5, 345/6

V-Handles (plug in weight: 390)
155/5, 205/5
255/5, 290/5, 330/7 (7RM)

Jeffersons
265/8, 265/8, 265/8

V-Handles
255/8, 255/8, 255/8

I'll do overhead press tomorrow. I may also run or do a stand alone run on Sunday. Then, I'll start the next week of the cycle on Monday.

Beyond 531, Cycle 1, Week 4: Incline Bench Press

Incline Bench Press (plug in weight: 205)
45/10, 45/10, 95/10
145/5, 165/5, 185/7 (7RM), 195/4 (4RM), 200/2, 205/1, 205/2
145/8, 145/8, 145/8, 145/8, 145/8

Back: 2 sets of DB rows, 4 sets of Plate Loaded Lat PD

I ran 4 miles on Tuesday.

Beyond 531: Cycle 1, Week 3: V-Handle Deadlift

V-Handle Deadlift (plug in weight: 380)
155/5, 205/5, 255/5
285/5, 320/3, 360/5 (5RM), 400/1, 410/1 (PR!)
285/8, 285/8, 285/8

2.5 mile run. (surprisingly easier to do after deadlifts than after non-lower body exercises)

410/1 was sloppy, but I did it.

Saw someone deadlift 615 today. You see it on YouTube a lot, but rarely in person.

Beyond 531: Cycle 1, Week 3: Overhead Press

Overhead Press (plug in weight: 170)
45/10, 65/10, 95/5, 115/3
130/5, 145/3, 160/1, 180/1, 192/0 (too greedy, would have been a PR, but not even close)
130/8, 130/8, 130/8, 130/8, 130/8

Back: Neutral Grip Pull Ups- 5 sets of 8, superset with the 130/8 OHP sets
 

Beyond 531: Cycle 1, Week 3: Jeffersons

Jeffersons (plug in weight: 400)
155/5, 155/5, 205/5, 265/3
300/5, 340/3, 380/3 (3RM), 405/0
300/8, 300/8, 300/8

Everything felt heavy today, so I was surprised I managed the 3RM @ 380. That actually felt pretty good, so I tried 405. Too greedy- it barely left the floor.

Beyond 531, Cycle 1, Week 3: Incline Press

Incline Press (plug in weight: 200)
45/10, 45/10, 95/3, 135/3
150/5, 180/3, 190/6 (6RM), 210/1, 220/1 (PR!)
150/8, 150/8, 150/8, 150/8, 150/8
    *I had a little hitch in the middle of the rep of 220, but it was solid overall. Getting close to 225, which will be cool.  180/3 was supposed to be 170/3, but I put the wrong weights on. Oh well.

Back: Plate Loaded Lat PD- 5 sets, superset with the 150/8 sets

2 mile run

Beyond 531: Cycle 1, Week 2: V-Handle Deadlift

V-Handle Deadlift (plug in weight: 380)
155/5, 205/5
265/3, 305/3, 340/6 (ties 6RM), 380/3 (3RM), 400/1
265/8, 265/8, 265/8

This was a good week.

Beyond 531: Cycle 1, Week 2: Overhead Press

Overhead Press (plug in weight: 170)
45/10, 45/10, 95/5
120/3, 135/3, 155/6, 170/3, 175/1, 180/1
120/8, 120/8, 120/8

Back: various sets and reps with the Plate Loaded Extreme Row & Plate Loaded Lat PD.

I killed it this workout. The sets of 170/3 and 175/1 were solid, and 180/1 flew up.  Also did a ton of back including some drop sets.

My friend was down here on business and worked out with me- no doubt that gave me a little juice.

Beyond 531, Cycle 1, Week 2: Jeffersons

Jeffersons (plug in weight: 400)
155/5, 205/5, 265/3
280/3, 320/3, 360/5, 385/2 (ties 2RM)
280/8, 280/8, 280/8

Beyond 531, Cycle 1, Week 2: Incline Bench Press

Incline Press (plug in weight: 200)
45/15, 45/15
140/3, 160/3, 180/8 (ties 8RM), 200/3 (3RM), 210/2 (2RM)
140/8, 140/8, 140/8, 140/8, 140/8
    * The 2nd rep of 210 was an absolute grinder. If I didn't have a spotter, I would have never pushed it through.

Back: Plate Loaded Extreme Row- 5 sets, various weights and reps

2 mile run (starting to prep for my annual 8k on Thanksgiving)

Beyond 531: Cycle 1, Week 1: V Handle Deadlifts

V-Handle Deadlifts (plug in weight: 380)
155/5, 205/5
250/5, 285/5, 320/7, 360/3 (3RM), 380/2 (2RM)
250/8, 250/8, 250/8

I walked on the treadmill afterward.

Beyond 531: Cycle 1, Week 1: Overhead Press

Overhead Press (plug in weight: 170)
45/10, 65/8, 95/5
110/5, 130/5, 145/9 (531 PR), 160/3, 160/3, 165/3
110/8, 110/8, 110/8

Chins

My back absolutely killed me when I got home last night. It’s probably about 70% positive right now. I really have no idea why it’s been killing me for this long.

Bodyweight Chins (220 pounds)

10, 10, 10, 7, 7, 6, 7, 5, 5, 5 (72 total)

Cardio (elliptical)

Beyond 531: Cycle 1, Week 1: Jeffersons

Jeffersons (plug in weight: 400)
155/10, 205/5
260/5, 300/5, 340/7, 380/2
260/8, 260/8, 260/8

Something still isn’t right with my back, but not to the point where I couldn’t lift.

Beyond 531: Cycle 1, Week 1: Incline Press

Incline Press (plug in weight: 200)
45/20, 45/15, 95/5
130/5, 150/5, 170/11, 185/5, 200/1, 200/1, 200/1
130/8, 130/8, 130/8

Cardio.

I had to shut it down last week due to my back, so I'll just restart the cycle this week.

Beyond 531: Cycle 1, Week 1 (stopped halfway through the cycle; back tweak)

I tweaked my back last night putting weights away. It’s been painful all day. I have no idea if I’ll be able to do V Handles tomorrow or even overhead presses, for that matter. So annoying.

Incline Press (plug in weight: 200)
45/20, 45/10, 95/5
130/5, 150/5, 170/10, 185/4, 190/2, 200/1, 200/1, 200/1
130/8, 130/8, 130/8

Light walking on the treadmill.

Ok workout considering the throbbing pain.

Beyond 531: Cycle 1, Week 1 (stopped halfway through the cycle; back tweak)

I am running Beyond 531 with the exercises I do using Joker sets and First Set Last. My training maxes will continue on from my previous 531 cycle.

Jeffersons (plug in weight: 400)
155/5, 205/5
260/5, 300/5, 340/6, 380/2
260/8, 260/8, 260/8

50 total pull ups & chin ups combined.

Deload Week

531, Cycle 2, Week 4

Haven’t done a deload in a while. Upper body today, lower body tomorrow. See you next week for the next cycle. 

Overhead Press

Overhead Press (531, Cycle 2, Week 3)
Plug in Weight: 165
45/10, 45/10, 95/5
125/5, 140/3, 155/7 (7RM)
    Pumped I got that 7th rep!
155/4, 155/4, 155/4, 95/10, 115/10, 115/10

Triceps Pushdowns


Cardio

V-Handle Deadlift

V-Handle Deadlift (531, Cycle 2, Week 3)
Plug in Weight: 370
155/5, 205/5, 265/3
280/5, 315/3, 350/1, 375/1, 405/1 (PR, a little sloppy)

Hack Squat Machine 
105/10, 155/10, 195/10, 245/8, 245/8, 245/8

Cardio

Back

Paused Pull Ups

8, 7, 6, 5, 5, 5

Plate Loaded Lat PD
210/10, 210/10, 210/10

Plate Loaded Extreme Row
180/8, 180/8, 180/10

Curls

Abs

Incline Press

Barbell Incline Press (531, Cycle 2, Week 3)
Plug in Weight: 195
45/15, 45/15, 135/5
145/5, 165/3, 185/1, 205/1, 210/1, 210/1 (over warm up)
185/6 (6RM, but disappointing since I did 175/12 last week)
185/6, 185/5, 185/4

DB Incline Press
75’s/10, 75’s/10, 75’s/8

Cardio

Jeffersons

Jeffersons (531, Cycle 2, Week 3)
Plug in Weight: 390
155/5, 205/5, 265/3
295/5, 330/3, 375/1, 400/1 (PR), 410/0 (wishful thinking)
So happy to finally get 400! It went up easy enough for me to try 410. 

Safety Squats
65/10, 155/10, 205/5, 225/3, 225/5, 245/3

V-Handle Deads

V-Handle Deadlift (531, Cycle 2, Week 2)
Plug in Weight: 370
155/5, 205/5
265/3, 295/3, 335/3, 335/3, 335/3, 335/3, 335/3, 335/3
Two things I don’t like about this exercise.... the bar tilts and the weights come loose as the set progresses. I’m going to have to keep working on the tilt part. As to the weights coming loose, I’ll just stick with lower rep sets.

Plate Loaded Extreme Row
180/10, 180/10, 180/10, 180/10, 180/10

Overhead Press

Overhead Press (531, Cycle 2, Week 2)
Plug in Weight: 165
45/10, 45/10, 95/5
115/3, 130/3, 150/8 (531 PR)
135/9, 115/10, 115/10, 120/10, 120/10

Cardio

Jeffersons & Safety Squats

Jeffersons (531, Cycle 2, Week 2)
Plug in Weight: 390
135/10, 225/5
275/3, 310/3, 350/5

Safety Squats
65/10, 155/8, 155/8, 205/5, 205/5, 205/5
  * I decided to try these out to see how they’d feel on my lower back. My back felt fine, but I wasn’t in love with the feeling of the cushion digging in to my neck. 

Plate Loaded Lat PD
200/10, 200/10, 200/10, 200/10, 200/10

Abs

Incline Press

Barbell Incline Press (531, Cycle 2, Week 2)
Plug in Weight: 195
45/20, 45/20
135/3, 155/3, 175/12 (531 PR; I did this for 10 last time.)
135/10, 135/10, 185/5, 165/9, 165/8

Triceps pushdowns & cardio.

V-Handle Deads

V-Handle Deadlift (531, Cycle 2, Week 1)
Plug in Weight: 370
155/5, 205/5, 255/3, 285/1, 315/1, 345/1, 375/1, 375/1 (over- warm up)
240/5, 280/5, 315/10 (10RM)
The set of 315/10 took a lot out of me. Part of the reason was that the weights came loose on the bar and I had to tighten them after 7 reps. It also felt like the set took forever to complete. 

Plate Loaded Lat PD
230/10, 240/8, 240/8, 240/7

Overhead Press

Overhead Press (531, Cycle 2, Week 1)
Plug in Weight: 165
45/15, 45/15, 95/5, 115/3, 135/2, 150/1, 150/1, 150/1
(over warm up)
105/5, 125/5, 140/10 (531 PR)

DB Shoulder Press
65’s/8, 70’s/6, 70’s/9

Cardio

Jeffersons

Jeffersons (531, Cycle 2, Week 1)
Plug in Weight: 390
135/5, 185/5, 225/3, 275/3, 315/2, 365/1, 365/1 (over warm up)
255/5, 295/5, 330/9

Plate Loaded Extreme Row
200/10, 210/8, 210/9, 230/7

3 planks @ 1:00 each

Incline Press

Barbell Incline Press (531, Cycle 2, Week 1)
Plug in Weight: 195
45/15, 45/15
125/5, 145/5, 165/14 (531 PR)

DB Incline Press
70’s/10, 80’s/8, 85’s/6, 85’s/6, 85’s/6

Barbell Incline Press
135/13

I did a drop set of pulley pushdowns and a cardio session to finish up. 

V-Handle Deadlift & Back

V Handle Deadlift (531, Cycle 1, Week 3)
Plug in Weight: 360
155/5, 205/5, 255/3, 315/2, 365/1, 365/1 (decided to do an over- warm up)
270/5, 305/3, 340/6 (6RM)

Plate Loaded Extreme Row
200/10, 200/10, 200/10

Plate Loaded Lat PD
230/9, 230/8, 230/8

Abs

Video: 340/6. You’ll see that I tilted the bar during the first rep and had to adjust afterward. It can be difficult to find the right position for the handle. If you’re even slightly off, the bar will tilt. 

Overhead Press (Video)

I weigh 221 pounds today. 

Overhead Press (531, Cycle 1, Week 3)
Plug in Weight: 160
45/10, 45/10, 95/5
120/5, 135/3, 150/7 (531 PR)
150/6, 135/8, 135/9, 135/8, 145/5

I tried to film the first 150 set, but the camera didn't sit right, unfortunately. It would have been nice to see the 7RM in action. However, I did get the camera in a good place for the 135/9 set. See below. 

Cardio

Jeffersons (Video)

Jeffersons (531, Cycle 1, Week 3)
Plug in Weight: 380
155/10, 205/5
285/5, 325/3, 360/3 (see video below)
265/10, 315/5, 315/5

Cardio

* This was an "eh" workout. I didn't feel that strong today. 

Incline Press

Barbell Incline Press (531, Cycle 1, Week 3)
Plug in Weight: 190
45/20, 45/15
145/5, 160/3, 180/3, 200/1, 210/1, 215/1 (531 PR)
180/8 (8RM), 180/6, 180/5, 165/9, 165/8

Cardio

I felt like maxing today. Got a spot on the set of 215. Second rep attempt died about halfway up. 

V Handle Deads

V Handle Deadlift (531, Cycle 1, Week 2)
Plug in Weight: 360
155/10
250/3, 290/3, 325/8 (8RM, 20 pounds heavier than last week, same number of reps)
265/10, 265/10, 315/5

Plate Loaded Lat PD
210/10, 230/9, 240/8, 270/5

Shoulders

Overhead Press (531, Cycle 1, Week 2)
Plug in Weight: 160
45/10, 45/10
110/3, 130/3, 145/7 (ties 531 PR)
95/10, 125/10

Seated DB Overhead Press
65's/9, 65's/8, 65's/9

Cardio

Jeffersons

Jeffersons (531, Cycle 1, Week 2)
Plug in Weight: 380
155/10, 205/5
265/3, 305/3, 340/7
285/10, 305/8, 325/6

Plate Loaded Extreme Row
180/10, 200/8, 210/8, 220/8

Abs

Chest

Barbell Incline Press (531, Cycle 1, Week 2)
Plug in Weight: 190
45/15, 45/15
135/3, 155/3, 175/10 (531 PR)

DB Incline Press
75's/10, 80's/10, 85's/6

Prime Fitness Plate Loaded Incline Press
140/10, 160/9, 180/5, 180/5

Barbell Incline Press
135/13

Cardio

V Handle Deadlift

V Handle Deadlift (531, Cycle 1, Week 1)
Plug in Weight: 360
155/10, 155/10
235/5, 270/5, 305/8 (8RM, by default)
225/10, 225/10, 225/10, 225/10, 225/10

All of this volume was tough. I was dripping sweat. I like how these feel. They have a similar feeling as conventional deads to me, without the pain/risk of injury in my lower back. 

Barbell Curls
85/10, 85/10

Shoulders

Overhead Press (531, Cycle 1, Week 1)
Plug in Weight: 160
45/10, 45/10
105/5, 120/5, 135/10 (ties 531 PR)

Seated DB Overhead Press
60's/10, 60's/10, 60's/10, 60's/10, 60's/10

DB Side Lateral Raise
20's/15, 20's/15

Abs

Back

All sets were done with an absolute maximum of 2:00 rest (most < 2:00) in between each set.

Pull Ups
10

Plate Loaded Lat PD
180/16, 180/11, 180/10

Plate Loaded Extreme Row
120/13, 100/16, 100/17

Seated Pulley Row (V Handle)
110/15, 110/13, 110/12

DB Row (parallel with bench)
50 each arm/10, 50 each/11, 50 each/11

Barbell Row (parallel with floor)
115/10, 95/10, 95/10

Cardio

Jeffersons

Jeffersons (531, Cycle 1, Week 1)
Plug in Weight: 380
135/10
245/5, 285/5, 325/8
225/10, 225/10, 225/10, 275/8, 275/8

Abs

Chest

Barbell Incline Press (531, Cycle 1, Week 1)
Plug in Weight: 190
45/10, 45/10
125/5, 145/5, 160/15 (531 PR)

DB Incline Press
70's/10, 70's/10, 70's/10, 70's/10, 70's/10

Triceps Pulley Pushdowns
2 sets

Cardio

For lack of a better word, I'll replace the word "month" with "cycle" in my labeling of 531 going forward.

Today was easy enough. 

V Handle Deadlift Testing

"Everyday" 1RM testing:

135/10, 225/5, 275/3, 315/3, 365/2, 385/1, 395/1, 401/1

I called it a day at 401. I could have gone higher, but I'm content taking 90% of that and starting with a 360 plug in weight for 531 next week.

Since I ended up doing 1 rep maxes with the OHP and Jeffersons recently, I am going to start a brand new 531 cycle next week with OHP, Jeffersons, Barbell Inclines, and V-Handle Deads. I'll ramp down the OHP weight, as well.

I did some cardio today, too.

Chest

Barbell Incline Press
45/20, 135/10, 165/5, 185/5, 205/2, 205/1, 210/1, 185/5

DB Incline Press
80's/10, 80's/10, 80's/9

Prime Fitness Plate Loaded Incline Press
140/10, 140/10, 140/9

Cardio

I'm happy to report that I've done barbell incline presses three times now without my shoulder talking back. Today, I decided to find out roughly what my 1RM is. If my life depended on it, I probably could have pressed 215 had I tried, but 210 felt good enough to call an everyday max. I will take 90% of that (190) and use that for a 531 plug in weight starting next week. Thursday, I will find my 1RM on the V handle deadlifts.

Jeffersons & Chins

Jeffersons (531, Month 5, Week 2)
Plug in: 370
135/10, 225/5
260/3, 295/3, 335/6

Bodyweight Chins
10, 10, 9, 8, 8

Abs 

Overhead Press, Incline Press, & V Handle Deadlifts (Video)

Bodyweight: 218

Overhead Press (531, Month 5, Week 2)
Plug in Weight: 190
45/15, 45/10, 95/5
135/3, 150/3, 171/2, 185/1 (531 PR!)

    * This was a great day. Based on how the 150/3 set felt, I knew I would get 171/3. One problem- when I unracked the weight for the 171 set, I was too close to the rack and the bar hit against the rack on both my first and second reps. It threw me off so much that I just racked it. At this point, I was mad because I knew I was good for another rep. In order to salvage the session, I decided to try what I missed last month (185/1). It was a real struggle, and the rep took FOREVER, but I got it!! This is the second most I've ever lifted in the OHP. (191 in January 2016) 

Incline Barbell Press

135/10, 155/10, 185/4, 185/4, 185/4

    * Continuing to get used to these again. When you can OHP 185/1, you'd think you'd do more than 185/4 on the incline press. I think it's a combination of rust at this lift and doing it after exerting a lot of energy in the overhead press. 

V Handle Deadlifts

    * It looks like I have found the solution to my Super Deadlift/Landmine Squat problem. Enter the V handle deadlift. I was searching Google for squat alternatives and came across this article by Joel Seedman: https://www.advancedhumanperformance.com/blog/safest-way-to-deadlift-squat-row-hanging-trap-bar

      If you scroll to the bottom of the article, you will see the V Handle Dead in action.

      Today, I decided to try a few different weights to see how they felt.

      155/5, 155/3, 245/3, 295/3, 335/3.  Below is a video of me doing the 335/3 set.

      On Thursday, I will try to figure out roughly what my 1RM is, and start 531 with it next week. I'm very excited about finding this movement and am hopeful to be done with that Super Deadlift bar for good. 

Landmine Squats

I had high hopes for these going in to the workout, but as the weight increased, I came to realize how difficult it is to hold it in position. I found myself feeling it more in the arms and shoulders than in the legs, and that's a problem. Since I really don't like the Super Deadlift bar, I was hoping this could replace that exercise, but that doesn't seem to be the case. I am going to think on this more over the weekend.

Weight of the bar not included:

45/10, 70/8, 90/7, 90/8, 115/7, 135/5, 135/4, 135/3
   * Holding the weight really became taxing at the 135 mark, which is three plates on the bar. After three sets of 135, I switched the grip to more of a deadlift type grip and did the following:

135/10, 180/7, 225/6
  * While easier to grip this way, I still wouldn't call it ideal. Again, I was focusing more on my grip than on my legs, which defeats the whole point of me doing the exercise. At the end of the day, I can't justify replacing 400+ pounds on the Super Deadlift bar with doing about half of that weight here.

I decided to finish up with a set of 90/10 with the regular grip.  I did a little bit of cardio afterward and called it a day.

It's definitely a good, effective movement, and I can see why people do it, but I don't think it fits my goals.