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.