Jeffersons

Jeffersons (531, Month 3, Week 1)
Plug in Weight: 350
135/8
225/5, 265/5, 300/5
225/10, 225/10, 225/10, 225/10, 225/10

Week 1 of the reset. 

531 Light Week

Jeffersons
175/5, 175/5, 225/5, 225/5, 250/5, 250/5

Overhead Press
95/5, 105/5, 115/5

Chins
8, 8, 8

Incline DB Press
55's/5, 65's/5, 80's/5

Finished with 6 sets of abs.

I did cardio last night and will do it again tomorrow and Thursday. I may throw in some arms on Thursday, too. See ya next week for the next 531 cycle.

Super Deadlift Bar

Super Deadlift Bar- Low Handles (531, Month 2, Week 3)
Plug in Weight: 420
135/10, 225/5, 275/3 
315/5, 355/3, 405/1 (PR)   
   I used 405 instead of 400 because it's easier to load and I knew I'd get it. 

Jeffersons
135/5, 225/3, 315/1, 365/1
   These were done for form check purposes. I rewatched Dave Dellanave's video on Jeffersons and decided to tweak my form a bit. 365/1 was slow, but I did it, and it felt good. 

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

Cardio

Chest

Incline DB Press
55's/10, 65's/5, 75's/5, 90's/3, 100's/3, 90's/6   
     100's/3 ties a 3RM that I hit late last year. It felt good to do that again. 

Incline Smith Machine
185/8, 185/8, 185/7, 195/5 drop set to 135/10
     I've noticed over the years that some Smith machines are harder than others. The one at this gym is one of the hard ones. 

Cardio

Jeffersons

Jeffersons (531, Month 2, Week 3)
Plug in Weight: 420
135/10, 225/5, 275/3
315/5, 355/3, 400/0
225/10, 225/10, 245/10, 245/10, 245/10

Cardio afterward.

I made two attempts at 400 and no dice. So, in this cycle, I missed the third set of 5 in Week 1 and today's set of 1. 400 would have been a 9 pound PR, so even though the cycle called for it, I admit that it was wishful thinking. Time to lower the number and climb back up again. 

Shoulders

Overhead Press (531, Month 2, Week 3)
Plug in Weight: 185
45/15, 45/12, 95/5
135/5, 155/3, 170/1
122.5/10, 122.5/10, 122.5/10, 115/10, 115/10

5 sets of abs to finish. 

Why 122.5 you ask? My brilliant self put a 2.5 on one side and a 5 on the other! I had no idea until I removed the weights for the sets of 115. 

Super Deads - Low Handles & Back

Super Deadlift Bar- Low Handles (531, Month 2, Week 2)
Plug in Weight: 420
155/10, 265/5 
295/3, 335/3, 375/3

Plate Loaded Extreme Row
160/10, 180/8, 180/8, 180/8, 180/8

Plate Loaded Lat PD
210/8, 210/8, 210/8

Cardio

Chest

Incline DB Press
65's/10, 75's/5, 80's/3, 90's/3, 95's/5, 95's/5 (ties my 5RM, never did two sets before)

Incline Smith Machine
185/8, 185/8, 185/7, 185/7, 185/7

Cardio

Jeffersons

Jeffersons (531, Month 2, Week 2)
Plug in Weight: 420
135/10, 225/5
295/3, 335/3, 375/3 (531 PR)
225/10, 225/10, 225/10, 245/10, 245/10

Cardio afterward.

So much better this week! Nice 3 RM!

Shoulders

Overhead Press (531, Month 2, Week 2)
Plug in Weight: 185
45/15, 45/10
125/3, 145/3, 160/3
120/10, 120/10, 120/10, 115/10, 115/10

5 sets of abs to finish. 

Super Deadlift - Low Handles

Jeffersons (531, Month 2, Week 1)
Plug in Weight: 420
155/5, 205/5, 255/3
275/5, 315/5, 355/5
210/10, 210/10, 210/10, 210/10, 210/10 (Boring but Big accessory work; 50% of plug in weight)

* 355/5 was difficult to grip, but overall these were easier than the Jeffersons on Tuesday. 

I finished up with some cardio.  

Much more lower body this week than usual. Felt big time DOMS yesterday. I feel fine today. 

Back

Pull Ups
10, 8, 9

Plate Loaded Extreme Row
180/7, 180/7, 180/8

Plate Loaded Pulldown
210/8, 210/9, 210/8

Plate Loaded Seated Row
200/7, 200/7, 180/9

I finished up with three sets of curls and some abs Tabata style.

I am feeling DOMS in my legs and abs from all of the Jeffersons on Tuesday. Tomorrow, I plan on doing the same workout with super deads, so let's see how that goes.

Chest

Incline DB Press
65's/10, 75's/5
90's/5, 90's/5, 90's/5, 90's/5, 90's/5

Incline Smith Machine
155/13, 155/11, 155/10, 155/11

Cardio

Jeffersons

Jeffersons (531, Month 2, Week 1)
Plug in Weight: 420
155/5, 155/5, 205/5
275/5, 315/5, 355/3
210/10, 210/10, 210/10, 210/10, 210/10 (Boring but Big accessory work; 50% of plug in weight)

Cardio afterward.

210/10 X 5 is harder than it looks. Not heavy. Just wears you down as the sets go on.

355/3 sucks. It's supposed to be 5. I *think* my foot position was off. I may also just be weak. I will know more next week when I am scheduled to do 370ish for 3.

Shoulders

Overhead Press (531, Month 2, Week 1)
Plug in Weight: 185
45/10, 45/10
115/5, 135/5, 155/6 (531 PR)

DB Shoulder Press
70's/8, 70's/7, 70's/7

Front & Lateral Raise Supersets
55/8 front, 20/12 each side
55/8 front, 20/12 each side

Abs
8 sets, various exercises