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