Beyond 531: Cycle 3, Week 3: Overhead Press

Last workout of 2018. Also off the first week of 2019.

Overhead Press (plug in weight: 190)
45/15, 95/5, 115/5
145/5, 160/3, 180/2 (2RM)
145/9 (ties 9RM)

*180/2 was really strong. I almost feel that I should have gone for a third, but I'm not sure if I would have succeeded. I was also hoping to get 145/10, but the 9th rep was a real grinder.

I also tried some back squats. Went from 135 to 225. What hurt me the most was my left shoulder, reiterating to me for the millionth time that I need to make it a point to finally get it checked out in 2019.

Finished up the session with walking on the treadmill.

Happy New Year to the one person, if that, that still reads this page!

Beyond 531: Cycle 3, Week 3: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 410)
155/5, 205/5, 265/5
310/5, 350/3, 390/5 (5RM)
335/10 (10RM)
 * Nice to hit two RMs after a subpar Jefferson session the other day.

Goblet Squats
60/10, 80/10, 100/10, 110/8, 120/6, 120/6

Beyond 531: Cycle 3, Week 3: Jeffersons & Incline Bench Press

I doubled up on the workout today, with Christmas upon us. I will lift two more days this week and then be away next week.

Jeffersons (plug in weight: 425)
155/5, 155/5, 205/5, 265/3, 295/2
320/5, 360/3, 405/0, 405/0
   * Failed twice to match my one rep max. Just didn't have it today. Also didn't feel like doing the 8 rep sets because I was mad. It's especially annoying to miss 405 today, considering I did 380/5 last week. You'd think 405 would be no problem.

Incline Press (plug in weight: 220)
45/20, 115/10, 145/5
165/5, 185/3, 210/2, 210/2, 210/2 (tied 2RM three times)
165/8, 165/8, 165/8, 165/8
   * This was OK. Nothing special, nothing horrible.

Beyond 531: Cycle 3, Week 2: V-Handle Deadlift

V-Handle Deadlift (plug in weight: 410)
155/5, 205/5, 265/5
290/3, 330/3, 370/6 (6RM)
290/8, 290/8, 290/8

HIIT cardio.

+15 pound 6RM. This was a great week. I wish they were all like this!

Beyond 531: Cycle 3, Week 2: Overhead Press

Overhead Press (plug in weight: 190)
45/15, 95/10
135/3, 150/3, 171/3 (ties 3RM)
135/8, 135/8, 135/8, 135/8

Back: 6 sets of plate loaded Lat PDs

Strong week...171/3 felt strong, though difficult.

Beyond 531: Cycle 3, Week 2: Jeffersons

Jeffersons (plug in weight: 425)
155/5, 205/5, 265/3
300/3, 340/3, 380/5 (big 5RM!)
300/8, 300/8, 300/8

Elliptical.

That's a +12 pound 5RM. Felt great tonight! It's amazing what sleep does for you. It's also the holiday season, which means chocolate in the office, which I am sure also has an impact.

Beyond 531: Cycle 3, Week 2: Incline Press

Incline Press (plug in weight: 220)

45/20, 95/10, 135/5

155/3, 175/3, 195/5 (ties 5RM), 200/3, 200/3

155/8, 155/8, 155/8, 155/8

Back: 4 sets Extreme Rows, 4 sets cable rows

Beyond 531: Cycle 3, Week 1: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 410)
155/5, 205/5
265/5, 305/5, 350/8 (8RM), 390/4 (4RM)
265/8, 265/8, 265/8

I continue to progress nicely with these.

Beyond 531: Cycle 3, Week 1: Overhead Press

Overhead Press (plug in weight: 190)
45/15, 95/10
125/5, 145/5, 160/5 (ties 5RM), 170/2
125/8, 125/8, 125/8, 125/8, 125/8

Finally had a good overhead press session. Going in, I was concerned I wouldn’t be able to get 160/5, based on recent results. Almost got 170/3, too, and probably would have if I didn’t do 160/5 beforehand.

Back

16 total sets:
4 each of Plate Loaded Lat PD, Extreme Rows, cable rows, DB rows

HIIT cardio.

Beyond 531: Cycle 3, Week 1: Jeffersons

Jeffersons (plug in weight: 425)
155/5, 205/5, 255/3
275/5, 320/5, 360/6 (6RM), 385/3 (3RM)
275/8, 275/8, 275/8

HIIT cardio

* Felt pretty strong tonight.

Beyond 531: Cycle 3, Week 1: Incline Bench

Incline Bench Press (plug in weight: 220)

45/20, 95/10

145/5, 165/5, 185/6, 195/5 (5RM), 200/3

145/8, 145/8, 145/8, 145/8, 145/8

Beyond 531: Cycle 2, Week 6: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 400)
155/5, 205/5, 265/3
300/5, 340/3, 380/4 (ties 4RM), 410/2 (2RM), 430/1 (1RM)
300/8, 300/8

HIIT cardio.

My plan was to get the new 2RM, and based on how that felt, try 430/1. 410/2 went up just fine, and 430/1 wasn't really that bad at all. I know that I failed with 440 last time, but I don't think I'm too far away from getting that.

Beyond 531: Cycle 2, Week 6: Overhead Press

Overhead Press (plug in weight: 185)
45/10, 45/10, 95/5, 115/3
140/5, 155/3, 175/1
140/8

3 supersets: triceps pulley pushdowns, concentration curls, plate loaded Extreme Rows

I'm content with being able to get 175/1, considering that my OHP has been weak lately.

Beyond 531: Cycle 2, Week 6: Jeffersons

Jeffersons (plug in weight: 420)
155/5, 205/5, 265/3
315/5, 345/3, 385/1, 405/1 (PR!)
315/8, 315/8, 315/8

The sets leading up to 385 were moving pretty quickly, so instead of doing more than one rep at that weight, I felt that it was FINALLY time to do a 405 pound Jefferson deadlift. It was slow, but I did it, and considering how long it's taken me to get here, I'm pretty pumped about it. Side note- the three sets of 315/8 were tough!

Finished up with some HIIT cardio.

Beyond 531: Cycle 2, Week 6: Incline Press

Incline Press (plug in weight: 215)
45/20, 115/10
160/5, 180/3, 205/2, 205/3 (ties 3RM)
160/8, 160/8, 160/8, 160/8

Back: 2 sets of DB rows, 2 sets of cable rows, 2 sets of plate loaded Lat PD's

I used a spotter for both sets of 205. My set of 3 reps was much stronger than the first set. I wish I tried for a 4th rep.

Beyond 531: Cycle 2, Week 5: V-Handle Deadlift

V-Handle Deadlift (plug in weight: 400)

So, I messed up the weights here. I used the weights for Jeffersons (plug in weight: 420) by mistake.

155/5, 205/5, 265/3
295/3, 335/3, 375/4, 425/1 (ties 1RM), 440/0
295/8, 295/8, 295/8

425/1 went up pretty easily. So easily, in fact, that I got greedy and tried 440. As you can see from the video below, that did not work out too well. In fact, I think I was doomed from the setup, as my back looks a bit rounded to me. In retrospect, I should have tried a second rep at 425 or tried 430/1.