Beyond 531: Cycle 2, Week 2: Overhead Press

Overhead Press (plug in weight: 180)
45/10, 45/10, 95/5
125/3, 145/3, 160/4
125/8, 125/8, 125/8

Beyond 531: Cycle 2, Week 2: Jeffersons

Jeffersons (plug in weight: 415)
155/5, 155/5, 205/5, 265/3
290/3, 330/3, 370/4
290/8, 290/8, 290/8

Beyond 531: Cycle 2, Week 2: Incline Press

Incline Bench Press (plug in weight: 210)
45/10, 45/10, 115/5
145/3, 165/3, 190/7 (7RM), 210/2, 210/2 (ties 2RM twice), 210/1
145/8, 145/8, 145/8, 145/8

DB Floor Press
70's/8, 70's/8, 70's/8

Back: 3 sets of 10 chins, 3 sets of cable rows

Good workout.. didn't have a spotter or I would have likely tried 210/3.

Beyond 531: Cycle 2, Week 1: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 395)
155/5, 205/5
255/5, 295/5, 335/8 (8RM), 375/5 (5RM), 405/2 (2RM)
255/8, 255/8, 255/8

3 RMs in one session....hard to beat that!

Beyond 531: Cycle 2, Week 1: Overhead Press

Overhead Press (plug in weight: 180)
45/10, 45/10, 75/5
115/5, 135/5, 155/5, 165/1, 175/1
115/8, 115/8, 115/8, 115/8

Back: 2 sets Plate Loaded Lat PD, 2 sets Plate Loaded Extreme Rows, 1 set DB rows

* Eh workout. Hit the minimums, but that's it.

Beyond 531: Cycle 2, Week 1: Jeffersons

Jeffersons (plug in weight: 415)
155/5, 155/5, 225/5
270/5, 310/5, 350/7 (ties 7RM), 375/4 (4RM)
270/8, 270/8, 270/8

Great session... felt really strong throughout.

Beyond 531: Cycle 2, Week 1: Incline Bench Press

Incline Bench Press (plug in weight: 210)
45/10, 45/10, 95/5
135/5, 155/5, 175/11, 200/4 (4RM, got 5 with a spotter who said he just guided the bar, so that's cool)
135/8, 135/8, 135/8, 135/8, 135/8

Back:
10 chins, 2 sets of Plate Loaded Extreme Rows, 2 sets of Plate Loaded Lat PD

DB Floor Press
70's/8, 70's/8, 70's/8 (felt like doing these, kept the weight light for shoulder purposes)

Deload Week: Day 2 of 2

I ran 4 miles on Tuesday.

Jeffersons
135/8, 225/5, 265/3, 305/3, 350/3

V-Handles
255/3, 290/3, 330/3

Back: 3 sets of Plate Loaded Lat PD & 3 sets of Plate Loaded Extreme Rows.

Deload Week: Day 1 of 2

Incline Press
45/10, 95/5, 135/3, 155/3, 175/3

Overhead Press
45/10, 115/3, 130/3, 150/3

3 sets of curls

3 sets of triceps pushdowns

I'm going to run tomorrow and do Day 2 on Thursday.

Beyond 531: Cycle 1, Week 6: V-Handle Deadlifts

This is the last workout in Cycle 1. Cycle 2 is going to be interrupted because of Thanksgiving and a work trip the week before. I'll figure out what I am going to do on the fly. I may combine some of the workouts.

Bodyweight: 220

V-Handle Deadlifts (plug in weight: 390)
155/5, 205/5, 265/3
290/5, 330/3, 370/4 (4RM), 410/1 (ties 1RM), 415/1 (new 1RM)
290/8, 290/8, 290/8

410/1 went well enough so I decided to try 415. 415 ended up being a better rep than 410. I wish I tried 420-425.

Video: 415/1

Beyond 531: Cycle 1, Week 6: Overhead Press

Overhead Press (plug in weight: 175)
45/10, 45/10, 95/5, 115/3
130/5, 150/3, 165/4 (4RM), 185/1 (tied 1RM)
130/8, 130/8, 130/8, 130/8

185/1 wasn't that hard. I should have tried a second rep or 190. Oh well.

Back: 3 sets of DB rows, 4 sets of seated pulley rows (2 sets normal grip, 2 sets close grip)

I ran 4 miles yesterday. It's really boring to do on a treadmill. Like, really boring.

Beyond 531: Cycle 1, Week 6: Jeffersons

Jeffersons (plug in weight: 410)
155/5, 205/5, 255/5, 285/3
305/5, 350/3, 390/2 (2RM)
305/5, 305/5, 305/5, 305/5, 305/5

Solid workout. Didn't feel overly strong, but felt good enough. 390/2 was fine, but I wasn't feeling a new 1RM attempt.

Running tomorrow, OHP on Friday, V-Handles on Saturday.

Beyond 531: Cycle 1, Week 6: Incline Press

Incline Press (plug in weight: 205)
45/10, 135/10
155/5, 175/3, 195/4 (ties 4RM), 205/2
155/8, 155/8, 155/8, 155/8, 155/8

Back: 2 sets of Plate Loaded Extreme Row & 4 sets of Plate Loaded Lat PD, super set with the 155/8 incline sets

Beyond 531: Cycle 1, Week 5: Overhead Press

Overhead Press (plug in weight: 175)
45/10, 45/10, 95/5
125/3, 140/3, 155/6, 175/2 (2RM), 180/1
125/8, 125/8, 125/8, 125/8

Chins: 10, 10, 10, 10, 8, 8, 7, 7 (done in between some of the OHP sets)

Beyond 531: Cycle 1, Week 5: Jeffersons & V-Handles

Jeffersons (plug in weight: 410)
155/5, 155/5, 205/5, 255/3
285/3, 325/3, 370/4 (4RM)

V-Handles (plug in weight: 390)
155/5, 205/3
275/3, 315/3, 350/5
275/10

Jeffersons
285/10

Beyond 531: Cycle 1, Week 5: Incline Press

Incline Press (plug in weight: 205)
45/10, 45/10, 95/5, 115/5
145/3, 165/3, 185/7 (ties 7RM), 205/2, 210/2 (ties 2RM)
145/8, 145/8, 145/8, 145/8

3 mile run.