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.

Chest & Back

Chest:

Incline DB Press
55's/10, 65's/5, 75's/5, 90's/8 (finally got the 8RM at this weight!!)

Barbell Incline Press (yes, I said barbell)
135/8, 155/8, 175/4, 175/5, 185/3 
   * I was right about floor presses... my shoulder hurt for about 10 days afterward. So, I decided to go with the barbell incline press tonight, since Smith inclines and DB inclines don't hurt me. Figure it's the same path, so there's a chance these won't hurt. I haven't done these in probably 5 plus years. They definitely felt weird, but I liked doing them again. Let's see.......

Back:

Plate Loaded Extreme Row
160/12, 180/10, 200/10, 220/7 (I only did 220/5 last time.)

Plate Loaded Lat PD
220/10, 230/8, 240/6, 250/6

Cardio

Jeffersons

Jeffersons (531, Month 5, Week 1)
Plug in: 370
135/10
240/5, 280/5, 315/11, 396/1 (PR!)
225/10, 245/10, 265/10

Landmine Squats (bar weight not counted)
45/10

Abs

* I felt really strong tonight, especially after the set of 315/11, that I decided to capitalize on that feeling and go for a PR. It's amazing what confidence can do because I loaded 396 on the bar and just knew I was going to nail it. In fact, it went up easier than I thought it would. 

* I also decided to try Landmine Squats. To change things up a bit, I will do them in lieu of Super Deadlifts for a while. Depending on how they go, I may run them 531 style. I will test where I am weight wise on Friday. 

Overhead Press

Bodyweight: 220

Overhead Press (531, Month 5, Week 1)
Plug in Weight: 190
45/10, 45/10, 95/5
125/5, 140/5, 160/4
95/10, 105/10, 115/10, 115/10, 120/10

Cardio

Goal was 160/5, but I only got 4. 

Super Deadlift

Super Deadlift - Low Handles (531, Month 4, Week 3)
 Plug in Weight: 440
135/10, 225/5, 275/3
330/5, 375/3, 420/1 (531 PR)
225/10, 245/10, 275//10

Cardio

Chest

Paused Floor Press
45/10, 45/10, 135/10, 135/10, 185/7,
225/3, 225/3, 225/3, 205/6, 205/5
* I like this exercise, but I’m skeptical that my shoulder will allow it. Only time will tell.

Prime Fitness Plate Loaded Incline
140/10, 160/7, 160/7, 160/6, 140/8

Planks
1:30

Back

According to the scale at the gym, I weigh 218 pounds.

Neutral Grip Pull Ups
12, 10, not quite 8

Plate Loaded Extreme Row
180/10, 200/10, 220/5

Plate Loaded Lat PD
210/12, 230/8, 240/8

Curls

Cardio

Overhead Press

Overhead Press (531, Month 4, Week 3)
Plug in: 190
45/10, 45/10, 95/5, 115/5
140/5, 160/3, 185/0, 185/5 (assisted)
135/7, 135/7, 135/7, 95/15

A trainer saw me struggle with my attempt at 185, so he held my elbows while I banged out 5 reps in an assisted set.  I’m really bummed about missing the 185. I got up halfway and died. I’ll run this cycle one more time to see if I get it. If not, I will ramp back up like I’m doing with Jeffersons.

Cardio

Jeffersons

Jeffersons (531, Month 4, Week 3)
Plug in: 360
135/10, 225/5
275/5, 305/3, 340/5 (felt like doing more than 1)
225/10, 225/10, 225/10, 245/10, 245/10

1:30 plank

Super Deadlift

Super Deadlift - Low Handles (531, Month 4, Week 2)
 Plug in Weight: 440
155/5, 205/5, 265/3
310/3, 350/3, 395/3 (531 PR; felt good)
265/10, 265/10, 265/10

Abs

Chest

DB Incline Press
65’s/10, 75’s/10, 90’s/7 (ties a PR for the millionth time, was hoping for 8 today :/)

Incline Smith
185/10, 205/5, 205/5, 205/5

Incline DB Fly
30’s/20

Paused Floor Press
135/10, 135/10, 155/6, 185/4  (went light, want to see how my shoulder feels over the next few days)

Cardio

Back

Chins

14

Plate Loaded Extreme Row

180/10, 180/10, 200/8, 230/6

Plate Loaded Lat Pulldown

200/10, 220/8, 230/7, 240/7

Curls

Cardio

Overhead Press & Jeffersons

Overhead Press (531, Month 4, Week 2)
Plug in: 190
45/15, 45/11, 95/5
135/3, 150/3, 171/3 (tied 531 PR)
135/10 (531 PR), 135/9

Jeffersons (531, Month 4, Week 2)
Plug in: 360
135/10, 225/3
250/3, 290/3, 325/3
225/10, 245/10, 265/10