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.