ATS 2.0 Week 6: Bench Press

Bench Press
225/3, 225/3, 225/3, 225/3, 225/4
   * Pretty happy with this. That's a lot of volume for me @ 225.

Push Press
150/5, 150/5, 150/5, 150/5, 150/7 (7RM)

Sling Shot Bench Press
265/3, 265/2, 265/1

Also did 6 sets of rows (2 exercises) and 3 sets of rope pulldowns.

ATS 2.0 Week 6: Squats

Squats
315/3, 315/3, 315/3, 315/3, 315/4 (4RM)

Safety Squat Bar
235/5, 235/5, 235/5, 235/5, 235/9

Neutral Grip Pull Ups
9, 8, 7

Curls & Planks

* That was a lot of volume @ 315. Definitely very tough. Happy to get the minimum of 4 for the AMRAP set.

ATS 2.0 Week 5: Overhead Press

Overhead Press
155/4, 155/4, 155/4, 155/4, 155/6

Spoto Press
195/4, 195/4, 195/4, 195/4, 195/8 (8RM)

Jefferson Deadlift
325/6, 325/6, 325/6, 325/6, 325/12

Plate Loaded Row Machine
210/8, 210/7, 210/7

Also did some curls and planks.

* I was exhausted today. This was definitely a "just get through it somehow" kind of workout.

ATS 2.0 Week 5: Sumo Deadlifts

Sumo Deadlifts
135/10, 225/5, 315/3
360/4, 360/4, 360/4, 360/4, 360/9 (9RM)
    This is a 2 rep increase from the last time I did 360 a couple of weeks ago!

Incline DB Press
75's/6, 75's/6, 75's/6, 75's/6, 75's/13 (ties 13RM)

Hack Squat Machine
220/6, 220/6, 220/6, 220/6, 220/15 (15RM)

Accessory Work: Plate Loaded Lat PD; Reverse Pec Deck

ATS 2.0 Week 5: Bench Press

Bench Press
210/4, 210/4, 210/4, 210/4, 210/7

Safety Squat Bar
215/6, 215/6, 215/6, 215/6, 215/13 (13RM)

Plate Loaded Lat PD
270/6, 270/6, 270/6

Sling Shot Bench Press
245/5, 245/5, 275/1

Lower Abs
15, 15, 15

ATS 2.0 Week 5: Squats

Squats
290/4, 290/4, 290/4, 290/4, 290/8 (8RM)

Push Press
140/6, 140/6, 140/6, 140/6, 140/10 (10RM)

Chins
10, 9, 8

ATS 2.0 Week 4: Overhead Press

Overhead Press
45/10, 95/5
145/5, 145/5, 145/5, 145/5, 145/9

Spoto Press
45/10, 135/5
180/5, 180/5, 180/5, 180/5, 180/10 (ties 10RM)

Jefferson Deadlift
155/7
295/7, 295/7, 295/7, 295/7, 295/16

Standing Row
125/8, 125/8, 125/8

Lateral Raise Machine
200/8, 200/8, 200/8

Reverse Pec Deck (Rear Delts)
160/8, 160/7, 160/7

ATS 2.0 Week 4: Sumo Deadlift

Sumo Deadlift
155/5, 265/5
330/5, 330/5, 330/5, 330/5, 330/12 (12RM)
   *330/12 was a nice set.

Incline DB Press
70's/7, 70's/7, 70's/7, 70's/7, 70's/17 (17RM)

Hack Squat Machine
200/7, 200/7, 200/7, 200/7, 200/17 (17RM)

Chest Supported DB Rows
90's/5, 90's/5, 90's/5

GHRs
15, 15, 15

1 Arm Planks
30 seconds each arm X 2

ATS 2.0 Week 4: Bench Press

Bench Press
45/15, 135/5
195/5, 195/5, 195/5, 195/5, 195/11 (11RM)

Safety Bar Squats
65/10, 155/5
195/7, 195/7, 195/7, 195/7, 195/15 (15RM)

Plate Loaded Row Machine
200/9, 200/9, 200/10

Sling Shot Bench
235/7, 235/7, 235/6

Lower Abs
15, 15, 15

Rope Pulldown
110/10, 110/8, 110/8

* Good session.

ATS 2.0 Week 4: Squats

Squats
45/8, 135/5, 225/3
270/5, 270/5, 270/5, 270/5, 270/10 (10RM)
    * This is a +15 pound 10RM in only a few weeks.

Push Press
45/10, 95/9
130/7, 130/7, 130/7, 130/7, 130/12

Plate Loaded Lat PD
240/10, 240/8, 240/8

Planks
1:00, 1:00

a bunch of curls

ATS 2.0 Week 3: Overhead Press

Overhead Press
45/10, 45/8, 95/5, 135/2
160/3, 160/3, 160/3, 160/3, 160/6

Spoto Press
195/3, 195/3, 195/3, 195/3, 195/7 (7RM)

Jefferson Deadlift
155/5, 265/5
325/5, 325/5, 325/5, 325/5, 325/13 (13RM)
    * Pretty happy with this 13 rep set after 4 sets of 5 at that weight.

Standing Row
115/10, 115/10, 115/10

Lateral Raise Machine
180/10, 180/10, 180/10

Planks
1:00

ATS 2.0 Week 3: Sumo Deadlifts

Sumo Deadlifts
155/5, 265/5, 315/3
360/3, 360/3, 360/3, 360/3, 360/7 (7RM)
   * The AMRAP set was tough tonight.

Incline DB Press
75's/5, 75's/5, 75's/5, 75's/5, 75's/13 (ties 13RM)

Hack Squat Machine
220/5, 220/5, 220/5, 220/5, 220/12 (12RM)

Chest Supported DB Rows
80's/8, 80's/8, 80's/8

GHRs
15, 15, 15

Reverse Pec Deck (Rear Delts)
160/7, 160/7, 160/7

ATS 2.0 Week 3: Bench Press

Bench Press
45/10, 135/5, 185/3
210/3, 210/3, 210/3, 210/3, 210/7

Safety Bar Squat
155/5
220/5, 220/5, 220/5, 220/5, 220/11 (11RM)

Pull-ups
6, 6, 6

Sling Shot Bench Press
230/7, 230/7, 230/7

Lower Abs
12, 12, 12

Rope Pulldown
90/12, 90/12, 90/12

ATS 2.0 Week 3: Squats

Squats
45/10, 135/5, 225/3, 260/1
295/3, 295/3, 295/3, 295/3, 295/6 (6RM)
  * Pretty cool to get a 6RM after 4 sets of 3 at that weight.

Push Press
45/10, 95/5
145/5, 145/5, 145/5, 145/5, 145/9 (9RM)

Plate Loaded Lat PD
230/13, 230/12, 230/11

Hammer Curls
40's/8, 40's/8, 50's/4

Planks
1:10, 1:10

ATS 2.0 Week 2: Overhead Press

Overhead Press
45/10, 95/5, 125/3
155/4, 155/4, 155/4, 155/4, 155/7
  * Hit the minimum on the amrap set, but was hoping for more.

Spoto Press
135/6
180/4, 180/4, 180/4, 180/4, 180/10 (10RM)

Standing Row
110/10, 110/10, 110/10

Lateral Raise Machine
160/12, 160/12, 160/12

Jefferson Deadlift
205/6
295/6, 295/6, 295/6, 295/6, 295/14
   * That set of 14. Wow.

ATS 2.0 Week 2: Sumo Deadlifts

Sumo Deadlifts
155/5, 265/5
335/4, 335/4, 335/4, 335/4, 335/11 (11RM)

Incline DB's
70's/6, 70's/6, 70's/6, 70's/6, 70's/16 (16RM)

Hack Squat Machine
200/6, 200/6, 200/6, 200/6, 200/15 (15RM)

Chest Supported DB Rows
70's/10, 70's/10, 70's/10

Reverse Pec Deck (Rear Delts)
145/10, 145/10, 145/10

GHR's
12, 12, 12

ATS 2.0 Week 2: Bench Press

Bench Press
45/10, 135/5, 165/3
195/4, 195/4, 195/4, 195/4, 195/9

Safety Bar Squats
65/8, 155/6
200/6, 200/6, 200/6, 200/6, 200/14 (14RM)

Plate Loaded Row Machine
200/8, 200/8, 200/8

Sling Shot Bench Press
225/7, 225/7, 225/7

Lower Abs
13, 13, 13

Rope PD
90/12, 90/11, 90/10

ATS 2.0 Week 2: Barbell Squats

Barbell Squats
45/10, 135/5, 205/3, 245/2
275/4, 275/4, 275/4, 275/4, 275/9 (ties 9RM)
  * This set of 275/9 is more of a 9RM than my previous one because I did 4 sets of 275/4 beforehand.

Push Press
45/10, 95/5
130/6, 130/6, 130/6, 130/6, 130/13 (13RM)

Plate Loaded Lat PD
230/13, 230/11, 230/10

Hammer Curls
40's/8, 45's/5, 45's/5

Planks
1:05, 1:05

ATS 2.0 Week 1: Overhead Press

Overhead Press
45/10, 95/5
135/5, 135/5, 135/5, 135/5, 135/12

Sling Shot Bench
170/7, 170/7, 170/7, 170/7, 170/21 (21RM)
   * Is there a point of keeping track of a 21RM? Shrug.

Jefferson Deadlift
270/7, 270/7, 270/7, 270/7, 270/15
    * Thought I'd get the AMRAP set for 20, but I think the volume got me.

Standing Row
105/10, 105/10, 105/10

Lateral Raise Machine
150/12, 150/12, 150/12

Curl Machine
70/10, 70/8, 70/8

1 arm planks
2 sets of 30 seconds each side

Week 1 is done. Yay!

ATS 2.0 Week 1: Sumo Deadlifts

Sumo Deadlifts
155/5, 265/5
305/5, 305/5, 305/5, 305/5, 305/13 (13RM)

Incline DB Press
60's/7, 60's/7, 60's/7, 60's/7, 60's/20 (20RM)

Hack Squat Machine
180/7, 180/7, 180/7, 180/7, 180/17 (17RM)

Chest Supported DB Rows
65's/15, 65's/13, 65's/12

GHRs
12, 12, 12

Reverse Pec Deck (Rear Delts)
145/8, 145/8, 145/8

* Good session. My AMRAP sets went well.

ATS 2.0 Week 1: Bench Press

Bench Press
45/12, 135/5
180/5, 180/5, 180/5, 180/5, 180/15 (15RM)
   * These felt really good.

Safety Bar Squats
65/5
185/7, 185/7, 185/7, 185/7, 185/15 (15RM)
  * I was really feeling the soreness from last night's squat session during my first set of 185/7. I didn't think I'd be able to get the minimum of 13 during the AMRAP set, but I managed 15.

Plate Loaded Row Machine
200/8, 200/8, 200/8

Spoto Press
165/8, 165/8, 165/8

Lower Abs
12, 12, 12

Rope Pulldowns
70/15, 70/15, 70/12

Average to Savage 2.0: Week 1: Squats

After running 531/Beyond 531 for a few years now, I decided to run Average to Savage 2.0 by Greg Nuckols to change things up. This program is a lot different and after the first day, I can tell that it's going to be pretty difficult.

Squats 
45/10, 135/5, 225/3
255/5, 255/5, 255/5, 255/5, 255/10 (10RM)
  * The last set is an AMRAP set. 255/10 doesn't sound like much, but after the 4 sets of 5, that last set was an absolute killer.
  EDIT- I just realized that 255/10 is actually a 10RM by 5 pounds. This is nice, especially after the 4 sets of 5!

Push Press
120/7, 120/7, 120/7, 120/7, 120/15 (15RM)

Plate Loaded Lat PD
230/11, 230/10, 230/11

EZ Bar Curls
70/12, 70/11, 70/10

Planks
1:00, 1:00

Sling Shot Fun

Fun with the Sling Shot tonight:

185/6, 225/10, 245/6, 255/1, 265/3, 275/1, 275/1, 225/7+

I tried to finish it up with a second set of 225/10, but failed in the middle of the 8th rep. If someone took a video, I would definitely be on a gym fail page!

Nice Squat PR

Worked up to 355/1 tonight.

This is +25 pounds over my last 1RM, which was on August 21. Very happy with that!

Starting a new program in a couple of weeks.

Playing around with Sumos

Sumo Deadlift
155/5, 205/5, 265/3, 315/3, 365/1, 405/1, 425/1, 435/1

* Double overhand grip, no belt, through the set of 365.
* Mixed grip and belt from 405 on.
* These feel really good. I am thinking about programming with them in a couple of weeks. I'm going to do some more volume next week.

Beyond 531: Cycle 8, Week 6: Squats

Barbell Squats (plug in weight: 315)
45/10, 135/5, 185/5
235/5, 270/3, 300/5 (5RM), 315/3 (ties 3RM)

Safety Bar Squats
245/5, 245/5, 245/5

10 sets of back.

* I purchased a Rogue 10mm belt and used it for the first time tonight. I did the same amount of reps I would have done without it. It is definitely going to be a learning process and will take some time to get used to.

Next week is a deload week. I am going on vacation three weeks from now, so instead of starting another cycle for one week and then taking a week off, I will do some maintenance training during the week before vacation.

Beyond 531: Cycle 8, Week 6: Bench Press; Shoulders

Bench Press (plug in weight: 245)
45/10, 135/5
185/5, 210/3, 235/2 (2RM), 235/2 (ties 2RM just set)
185/10, 185/9, 185/7

Incline DB Press
80's/7, 80's/7, 80's/7

Overhead Press
45/10, 95/5, 135/6, 135/6, 135/6

3 sets Reverse Pec Deck

3 supersets: DB lateral raises and rope pulldowns.

* -10 workout. I was weak tonight. 235 felt heavy. I wanted 3 reps and fought to get 2. Blah.

Beyond 531: Cycle 8, Week 6: Jefferson Deadlifts; Sumo Deadlifts

Jefferson Deadlifts (plug in weight: 455)
155/5, 265/5
340/5, 385/3, 430/4 (4RM)
 
Sumo Deadlifts
155/8, 265/5, 315/3, 345/3, 365/4, 385/1, 405/1
    *These went really well and I felt absolutely no pain in my lower back. Very encouraging.

Curls.

Beyond 531: Cycle 8, Week 5: Squats

Barbell Squats (plug in weight: 315)
45/10, 135/5, 185/3
225/3, 250/3, 285/7 (7RM)
  * My depth was on point tonight.

Safety Bar Squats
225/8, 225/8, 225/8

14 sets of back.

  * I ran 2.5 miles on Wednesday... may do the same tomorrow.

Overhead Press & Bench Press

Overhead Press
45/10, 95/5, 135/5, 155/1, 175/1, 190/1, 195/1 (PR!), 135/10, 135/9

Bench Press
45/10, 135/5, 205/4, 205/3, 205/3, 205/4, 205/3

Lateral Raises & Reverse Pec Deck.

 * Huge PR tonight.... it has taken me YEARS to set a new OHP PR! This was done without training it heavy in quite some time, as well. I never grinded as hard during a rep in my entire life, but I made it!!

Beyond 531: Cycle 8, Week 5: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 455)
155/5, 265/5
315/3, 365/3, 410/6 (6RM)
365/5, 365/5, 365/5

I then played around with some sumo deadlifts...they felt really weird.

Finished up with some curls.

Beyond 531: Cycle 8, Week 5: Bench Press

Bench Press (plug in weight: 245)
45/10, 135/5
170/5, 195/3, 220/1, 235/1, 250/1 (PR), 255/1 (PR)
  * I decided to max today. Pretty happy with 255. It paused a couple of times, but I fought through the rep.

JM Press
4 sets, not sure of the weight. I did this movement with a couple of other guys at the gym.

Incline DB Press
70's/10, 80's/10, 90's/6

Overhead Press
95/10, 135/8, 135/8, 135/7

2 mile run & squats

I decided to go nuts today on a whim.

I ran two miles and then squatted.

Squats:
45/10, 135/5, 225/5, 275/4, 315/1, 315/2, 315/3 (3RM)

A 3RM after running. This tells me that I should be able to squat 315 for a lot more than that fresh. Hmmm......

Overhead Press; Sling Shot Bench

Overhead Press
45/10, 95/5, 135/5, 145/5, 155/5, 165/3, 175/2

Bench Press
45/10, 135/5, 225/2

Sling Shot Bench Press
225/5, 225/6, 225/5, 250/2, 250/2

Reverse Pec Deck & Lateral Raises to finish.

* That's the first time I've done significant weight on the OHP in a while. The good news is that it felt completely fine- no pain at all. The Sling Shot bench press felt heavier than I thought it would, but I am guessing that has to do with wearing myself down a bit with the overheads.

Beyond 531: Cycle 8, Week 4: Jefferson Deadlifts

Jefferson Deadlifts (plug in weight: 455)
155/5, 265/5
295/5, 340/3, 385/9, 315/16 (16RM)

13 sets of back.

The last time I did 385 for reps I managed 10, so down one tonight. I wanted to see if I could get at least 15 reps @ 315 after the set of 385. Hit 16, and my feet were absolutely killing me by the end.

Beyond 531: Cycle 8, Week 4: Bench Press, etc.

Bench Press (plug in weight: 245)
45/10, 135/5
160/5, 185/5, 210/8 (ties 8RM)
220/3, 220/3, 220/3, 220/3, 220/3

Incline Press
165/10, 165/8, 165/8

Overhead Press
135/7, 140/5, 145/4

1 mile run (training for a Thanksgiving 5k begins. I normally do an 8k, but I am not traveling this year, and the only Thanksgiving Day race down here is a 5k turkey trot)

Beyond 531: Cycle 8, Week 4: Squats

Barbell Squats (plug in weight: 315)
45/10, 45/10, 135/5
205/5, 235/5, 275/9 (9RM)

Safety Bar Squats
255/3, 255/3, 255/3, 255/3, 255/3

Curls

Beyond 531: Cycle 8, Week 3: Jefferson Deadift

Jefferson Deadlift: (plug in weight: 445)
135/5, 135/5, 245/5, 295/3
335/5, 375/3, 425/4 (4RM)
400/3, 400/3, 400/3, 400/3, 400/3

* Great session.. probably could have done a 5th rep with 425.

Beyond 531: Cycle 8, Week 3: Bench Press; Shoulders

Bench Press (plug in weight: 240)
45/10, 135/5
180/5, 205/3, 230/4 (4RM), 230/2
200/5, 200/5, 200/5, 200/5, 200/5

Incline Press
45/10, 135/14, 135/12, 135/7

Overhead Press
45/10, 95/9, 95/9, 95/10, 95/9

3 sets of reverse pec deck.

3 sets of the lateral raise machine.

* I think flat benching took a lot out of me. My shoulders were fatigued during inclines and overheads. Hence, the lighter weight.

* 230/4 is a modest 4RM, but I'll take it.

Beyond 531: Cycle 8, Week 3: Squats

Barbell Squats (plug in weight: 305)
45/10, 135/5, 185/3
230/5, 260/3, 290/6 (6RM), 315/2 (2RM), 315/2 (ties 2RM)
275/3, 275/3, 275/3, 275/3, 275/5

Biceps & triceps

* I am in NJ this week... the gym here is pretty cool. They have a separate room for powerlifting.

Beyond 531: Cycle 8, Week 2: Squats

Barbell Squats (plug in weight: 305)
45/10, 135/5
215/3, 245/3, 280/8 (8RM), 305/3 (3RM)

Safety Bar Squats
215/10, 215/10, 215/10

HIIT

* Not sure about my depth, especially with the set of 280.

* I trained back and arms yesterday.

* Off until the middle of next week.

Beyond 531: Cycle 8, Week 2: Bench Press; Shoulders

Bench Press (plug in weight: 240)
45/15, 135/5
165/3, 190/3, 215/7 (7RM), 240/1 (paused), 240/1 (paused)
215/3, 215/3, 215/3, 215/3, 215/3

Incline Press
175/8, 175/7, 175/6

Overhead Press
135/6, 135/6, 135/6

Supersets: 3 sets- DB overhead press, DB side laterals, Reverse Pec Deck

* Both sets of 240/1 paused felt good. I would have tried a second rep if I had a spotter.

Beyond 531: Cycle 8, Week 2: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 445)
155/5, 265/5
310/5, 355/5, 400/8 (8RM), 450/1 (PR!!)
400/3, 400/3, 400/3

Curls

HIIT

* To say my deadlifts are going great right now would be an understatement!!

Beyond 531: Cycle 8, Week 1: Squats; Back

Barbell Squats (plug in weight: 305)
45/10, 45/10, 135/5
200/5, 225/5, 260/5, 295/1, 315/1 (ties 1RM), 330/1 (new 1RM)

Safety Bar Squats
245/5, 245/5, 245/5

12 sets of back

I know tonight wasn't a scheduled max night, but I felt it, so I went for it. 330 short term goal hit. Next target: 350.

Beyond 531: Cycle 8, Week 1: Bench Press; Inclines, Shoulders

Bench Press (plug in weight: 240)
45/10, 135/5
155/5, 180/5, 205/10 (10RM)
Paused: 195/5, 195/5, 195/5, 195/5, 195/5

Incline Press
185/5, 170/8, 170/8

Overhead Press (350 Method)
45/21, 45/13, 45/10 (44 total reps, -1 from last week, but I did a lot more pressing beforehand this week)

3 sets rear delt pec deck

3 sets side raises

Beyond 531: Cycle 8, Week 1: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 455)
135/5, 265/5
295/5, 340/5, 385/10 (10RM)
365/5, 365/5, 365/5, 365/5, 365/5

Curls

* This is a big 10RM... previous was @ 360. Previous RM with 385 was 8. Previous 9RM @ 380.

Beyond 531: Cycle 7, Week 6: Squats; Incline Bench, Shoulders

Barbell Squats (plug in weight: 295)
45/10, 135/5
225/5, 250/3, 280/7 (7RM)

Safety Bar Squats
295/1, 295/1, 295/1, 295/1, 295/1

Incline Press
45/10, 135/10
185/5, 185/5, 185/5, 190/5, 195/5

Overhead Press (350 Method)
95/21, 95/13, 95/11 (45 total reps, +3 over last week)

Cardio

 * Squats continue to feel pretty good. This marks the end of another cycle. Deload week time!

Beyond 531: Cycle 7, Week 6: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 445)
155/5, 155/5, 265/3
335/5, 375/3, 425/3 (3RM!)
335/8, 335/8, 335/8

Curls

Cardio

Instagram @beetroot5M for the video of 425. I'm pretty happy about getting that weight for 3, as I wasn't completely convinced that I was going to be able to accomplish that tonight. I wouldn't have been all that upset had I only managed 2, to be honest. If you watch the video, you'll see that I tried a 4th rep, but I bailed pretty quickly because I was done. Cardio after three sets of 335/8 was brutal. Good night, though!

Beyond 531: Cycle 7, Week 6: Bench Press

Bench Press (plug in weight: 235)
45/10, 135/5
175/5, 200/3, 225/4+ (ties 4RM)

Sling Shot
225/9, 250/4, 260/2, 250/3

Incline Press
175/7, 175/7, 175/7

12 sets of back

* I was so close to getting the 5th rep @ 225. I failed at the very top of the movement, which really never happens to me. Normally, if I can get past the first half of a movement, I will finish it. It's frustrating, but not all that much, because I know that I'll get it soon.

Beyond 531: Cycle 7, Week 5: Squats; Shoulders, Inclines

Barbell Squats (plug in weight: 265)
45/10, 135/5, 135/5
205/3, 235/3, 265/8 (8RM)
265/3, 265/3

Safety Squat Bar
265/3, 265/3, 265/3

Overhead Press (350 Method)
95/18, 95/13, 95/11 (42 total reps)

Incline Press
135/8
Paused: 185/3, 190/3, 195/3, 200/3, 200/3

3 sets of DB side raises

Beyond 531: Cycle 7, Week 5: Bench Press

Bench Press (plug in weight: 235)
45/10, 135/5
165/3, 190/3, 210/8 (8RM)
235/1, 235/1, 235/1, 235/1, 235/1

Incline Press
175/9, 185/7, 185/6 drop set to 135/10

12 sets of back.

Standard session, nothing spectacular, nothing terrible.

Beyond 531: Cycle 7, Week 5: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 445)
155/5, 265/5
315/3, 355/3, 405/5 (5RM)
355/5, 355/5, 355/5, 355/5, 355/5

Curls

Elliptical

405/5 is a nice 5RM.

Beyond 531: Cycle 7, Week 4: Squats; Shoulders; Incline Bench

Barbell Squats (plug in weight: 295)
45/10, 135/5
190/5, 225/5, 250/10 (10RM)
Safety Bar: 235/5, 235/5, 235/5, 235/5, 235/5

Overhead Press
45/10, 95/10, 135/8, 135/8, 135/8
   * No pain. Yay.

Incline Press
135/5, 185/5, 195/5, 195/4

Other Shoulder accessory work.

  * Another good session. I liked the barbell/SSB combo.

Beyond 531: Cycle 7, Week 4: Bench Press

Bench Press (plug in weight: 235)
45/10, 135/5
155/5, 175/5, 200/10 (10RM)
210/3, 210/3, 210/3, 210/3, 210/3

Incline Press
165/10, 175/8, 175/7

Back.

* Good workout.

Beyond 531: Cycle 7, Week 4: Jeffersons

Jeffersons (plug in weight: 445)
155/5
290/5, 335/5, 380/9 (9RM)
400/1, 400/1, 400/1, 400/1, 400/1

Curls

* 380/9 was a really tough set, but it's also a 10 pound increase over my previous 9RM, set just 20 days ago!

Beyond 531: Cycle 7, Week 3: Barbell Squats

Barbell Squats (plug in weight: 275)
45/10, 135/5, 185/5
205/5, 235/3, 275/1, 315/1, 315/1 (PR)
225/10

Overhead Press
95/12, 135/10, 135/8, 135/8

Back

* The safety squat bar was in use, but I had to get squats in, so I tried my hand at barbell squats. The weight on the barbell felt much easier than that same weight feels with the safety squat bar. However, the position of the bar wasn't great for my shoulder, so I had to bail on my normal volume. Going forward, I might use the barbell for my main sets, and then use the SSB for volume sets. Feel free to critique my form on Instagram @beetroot5m.

Beyond 531: Cycle 7, Week 3: Bench Press

Bench Press (plug in weight: 230)
45/10, 135/5
175/5, 195/3, 220/5 (5RM), 230/3 (3RM)
185/5, 185/5, 185/5, 185/5, 185/5

Incline Press
165/8, 165/8, 165/7

Also did some back.

* Strong session!

Beyond 531: Cycle 7, Week 3: Jeffersons

Jeffersons (plug in weight: 435)
155/5, 155/5, 265/3
325/5, 370/3, 415/3 (ties 3RM)
350/5, 350/5, 350/5, 350/5, 350/5

Curls

* I struggled big time with my grip today in the 415 set. Not sure why, as I never experience grip issues. Pretty frustrated because I wanted 4-5 with 415. Fought to get 3. Video is @beetroot5M on Instagram.

Beyond 531: Cycle 7, Week 2: Safety Bar Squats; Arnolds; Inclines

Safety Bar Squats (plug in weight: 275)
65/10, 155/5
195/3, 220/3, 250/10 (10RM), 275/5 (5RM)
245/5, 245/5, 245/5

Arnold Press
45's/8, 50's/7, 55's/6

Incline Press
135/10, 185/5, 190/5, 190/5

* Good session tonight.

Tomorrow, I will do a 45 minute cardio session and train back.

Beyond 531: Cycle 7, Week 2: Bench Press & More

Bench Press (plug in weight: 230)
45/15, 135/5
160/3, 185/3, 205/8 (ties 8RM), 230/2 (ties 2RM)
Sling Shot: 230/4, 230/4, 230/4

Incline Press
155/10, 175/5, 175/6, 175/5

Arnold Press (Standing)
40's/8, 40's/8, 40's/8, 45's/6

Lateral Raises: 4 sets

Beyond 531: Cycle 7, Week 2: Jeffersons

Jeffersons (plug in weight: 435)
155/5, 155/5, 265/3
305/3, 350/3, 395/6 (6RM), 420/1
double overhand: 305/5, 305/5, 305/5, 305/5, 305/5

Curls.

* Not bad considering I had a poor night's sleep.

Beyond 531: Cycle 7, Week 1: Safety Bar Squats

Safety Bar Squats (plug in weight: 275)
65/10, 155/5
180/5, 205/5, 235/10 (10RM), 260/5, 295/2 (2RM)
245/5, 205/5, 205/5, 205/5, 205/5

Goblet Squats
50/50 total reps: 30, 10, 10

*Good session.

Beyond 531: Cycle 7, Week 1: Bench Press; Shoulders

Face Pulls: 4 sets of 12-15

Bench Press (plug in weight: 230)
45/15
150/5, 175/5, 195/10 (10RM), 215/2, 215/1
185/5, 185/5, 185/5
  * 195/10 was nice, but then I just died afterward, as the sets of 215 felt really heavy for some reason.

Incline Press
155/9, 155/8, 155/8, 155/8

Arnold Press
35's/12, 35's/12, 35's/10, 35's/12
  * Granted, the weight was light, but these felt really good.

Lateral Raises: 4 sets

No shoulder pain tonight. Yay.

Yesterday, I did a 45 minute cardio session and trained back afterwards.

Beyond 531: Cycle 7, Week 1: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 435)
155/5
280/5, 325/5, 370/9 (9RM), 395/3, 410/1
280/5, 280/5, 280/5, 280/5, 280/5

Curls.

Feels good to be back. Nice little 9RM tonight.

I am not going to do overhead presses this cycle because my right shoulder has been hurting when I've been lowering the weight for some reason. It has lasted for a while now and I have no idea why this started. Maybe it's related to bench pressing? The funny part is that my left shoulder, the one with the injury, hasn't been too bad since I started benching again. During this cycle, I'll do lower weight accessory movements for shoulders.

I'll reassess both bench pressing and overhead pressing after this bench only cycle.

Beyond 531: Cycle 6, Week 6: Jefferson Deadlifts

Jefferson Deadlifts (plug in weight: 425)
155/5, 265/5
315/3, 365/1, 405/1, 430/1 (PR), 440/1 (PR), 450/0

Conventional: 265/3, 315/3 (just to remember what they felt like..... and yes, weird)

Jeffersons: 315/5, 315/5, 315/5, 315/5

Huge PR Day. The 450 attempt was a pie in the sky attempt, so I'm not really upset that I missed it. I managed to get it off the ground, but it just died. Videos of 430, 440, 450, and both conventional sets are on my Instagram - @beetroot5m

Barbell Curls
45/50 total reps: 35, rest, 15

Deload/rest time for two weeks. Looking forward to it!

Beyond 531: Cycle 6, Week 6: Bench Press

Bench Press (plug in weight: 225)
45/15
155/5, 185/3, 225/3, 225/3, 215/2, 205/4, 205/3
  * Eh. I was exhausted tonight. Definitely a -10 workout.

Back & HIIT.

Heavy Jeffersons on Saturday, then two light/deload weeks. Two because I am traveling a lot and my body needs the break.

Beyond 531: Cycle 6, Week 6: Safety Bar Squats

Safety Bar Squats (plug in weight: 265)
65/10, 155/5
205/5, 225/3, 250/8 (8RM), 280/4 (4RM), 305/1 (1RM)
245/5, 245/5, 245/5

Goblet Squats
45/50- did all 50 in one set

3 sets of Hammer Curls

HIIT.

* Strong workout tonight.

Beyond 531: Cycle 6, Week 6: Overhead Press, etc.

Overhead Press (plug in weight: 185)
45/15, 45/10, 95/5
135/5, 160/3, 175/3 (ties 3RM), 185/1
135/5, 135/8, 135/8
    * The warm up sets didn't feel great, so I had no idea what to expect with the set of 175. The first rep went up fast surprisingly enough, so at that point, I knew I'd get 3.

Incline Press
155/10, 175/8, 175/8, 185/5, 185/5

Seated DB Shoulder Press
65's/5, 55's/9, 55's/8

Press Behind the Neck
45/50 total reps: a set of 30, rest, a set of 20

Beyond 531: Cycle 6, Week 5: Safety Bar Squats

Safety Bar Squats (plug in weight: 265)
65/10, 155/3
185/3, 215/3, 245/8 (8RM), 275/4 (4RM)
245/3, 245/3, 245/3

Goblet Squats
45/50 total reps: 1 set of 40, very short rest, 1 set of 10

Barbell Curls
45/50 total reps: 1 set of 30, very short rest, 1 set of 10, very short rest, 1 set of 10

* The goal with these 50 rep finishers is to do all 50 in one set. If you fail, you take as short of a rest as possible, and keep going until you get to 50.

Finished up with some HIIT.

Beyond 531: Cycle 6, Week 5: Bench Press

Bench Press (plug in weight: 225)
45/10, 135/5, 135/5
160/3, 180/3, 205/8 (8RM), 225/4 (4RM)
235/1, 235/1, 245/3 (slingshot), 245/3 (slingshot), 205/4
   * Really happy (and surprised) about getting 225/4. I missed on 3 not too long ago.

Back: various exercises, 14 total sets, 10+ reps each set

Pushups: 50 total (very short rest periods)

Beyond 531: Cycle 5, Week 6: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 425)
155/5, 265/5
300/3, 340/3, 385/8 (BIG 8RM!!)
385/3, 385/3, 385/3, 385/3

Curls

Goblet Squats
45/50 total reps: sets of 30, 10, 10 (very little rest in between)

Cardio

*Pumped about the 8RM. My previous best @ 385 was 6 not too long ago.

Beyond 531: Cycle 6, Week 5: Overhead Press; Incline Press; PBN

Overhead Press (plug in weight: 185)
45/10, 95/5
130/3, 150/3, 165/6 (ties 6RM)
135/10, 135/9, 135/9

Incline Press
45/10, 135/6
155/10, 165/10, 165/9, 165/9

Press Behind the Neck
65/50 total reps: hit 21 on the first set, then took minimal rest in between sets until I hit 50

Elliptical machine

* I realized that I forgot to do OHPs last week due to my excitement in buying the Slingshot! Tonight's session was good. You'd think I'd be able to get 170/5 if I can get 165/6, so who knows what's going on with that. My shoulder doesn't feel great, either, so benching later on this week is going to be questionable. If I do it, I am going to keep the reps to a minimum.

Beyond 531: Cycle 6, Week 4: Safety Bar Squats; Bench Press w/ Slingshot

Safety Bar Squats (plug in weight: 265)
65/10
175/5, 200/5, 225/10 (10RM), 265/5 (5RM), 300/1 (1RM)
175/8, 175/8, 175/8, 175/8
  * Strong session. Hit my first goal of 300 pretty quickly.

Bench Press
45/10, 135/5, 185/5, 185/5
w/ Slingshot: 225/5, 225/7, 250/3, 240/4, 240/5
  * Someone at the gym recommended a Slingshot to me so I decided to purchase one and give it a tumble. Pretty cool.

@beetroot5m on Instagram for videos.

Beyond 531: Cycle 6, Week 4: Bench Press

Bench Press (plug in weight: 225)
Paused.
45/10, 145/5
145/5, 170/5, 190/10 (10RM), 215/5 (5RM), 225/2
200/5, 200/4, 200/4
  *Felt good tonight.

Incline Press
145/10, 155/10, 155/10, 160/10, 160/10

HIIT cardio.

Beyond 531: Cycle 6, Week 4: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 425)
155/5, 225/5
275/5, 315/5, 360/10 (10RM)
405/2, 405/2, 405/2, 375/3, 375/5

Curls

* I am switching up the backoff sets a bit this cycle by doing mostly doubles or triples, just to increase my exposure to pulling heavier weights.

Beyond 531: Cycle 6, Week 3: Overhead Press; Paused Bench Press

Overhead Press (plug in weight: 180)
45/10, 95/5
135/5, 150/3, 170/4+(ties 4RM for the millionth time), 185/1
135/5, 135/5, 135/5
   * Can't seem to get that 5th rep @ 170. Made it halfway this time.

Paused Bench Press
45/10, 135/5
185/5, 205/5, 205/5, 205/3, 185/7
    * These were easier than I expected them to be- especially after OHP.

Beyond 531: Cycle 6, Week 3: Jefferson Deads & Safety Bar Squats

Jefferson Deadlift (plug in weight: 415)
155/5, 265/5
315/5, 350/3, 395/1, 435/0, 435/0
Deficits: 315/5, 315/5, 315/5
  * I only did 395/1 because I wanted to try a new 1RM tonight. Nope. I'm surprised that I couldn't get 435 based on how I've been doing lately. I put up a video on Instagram (@beetroot5m) of my second attempt.

Safety Bar Squats (plug in weight: 255)
65/10, 155/5
190/5, 215/3, 245/6 (6RM), 275/2 (2RM)
225/5, 225/5, 225/5
   * These felt good.

Beyond 531: Cycle 6, Week 3: Bench Press

Bench Press (plug in weight: 220)
45/15, 45/15, 135/5
165/5, 185/3, 210/7 (7RM), 230/2 (2RM), 230/2 (ties 2RM)
185/5, 185/5, 185/5, 185/5, 185/5
   * I'm happy with 210/7, but both sets of 230/2 were slow. Today was an exhausting day, though, so all things considered, not bad.

Incline Press
135/10, 135/10, 145/10, 145/10, 145/10

Hammer Curls
5 sets, various weights

Beyond 531: Cycle 6, Week 2: Overhead Press; Savickas Press; Bench Press

Overhead Press (plug in weight: 180)
45/15, 95/5
125/3, 145/3, 160/6, 180/2 (ties 2RM), 185/1
125/10, 125/10

Savickas Press
45/8, 65/8, 65/8, 95/8, 95/8, 115/5, 115/5, 135/1, 135/1
     * trying these out. Video is on Instagram- @beetroot5m

Bench Press
135/10, 195/5, 195/5, 195/5, 195/5, 195/5

Beyond 531: Cycle 6, Week 2: Jefferson Deadlifts & Safety Bar Squats

I needed to combine workouts this week because I am going away for a long weekend.

Jefferson Deadlifts (plug in weight: 415)
155/5, 155/5, 225/5, 265/3
290/3, 330/3, 375/7 (ties 7RM), 415/3 (3RM)
Deficits: 290/5, 290/5, 290/5
   * I purposely cut the 375 lb. set off at 7 because I wanted to try a new 3RM tonight. I'm pretty pumped about getting it.

Safety Bar Squats (plug in weight: 255)
65/10
175/3, 205/3, 230/6 (6RM), 255/5 (5RM)
175/10, 175/10, 1750/10

Hammer Curls
3 sets (haven't done bicep work in ages)

Videos: @beetroot5m on Instagram.

Beyond 531: Cycle 6, Week 2: Bench Press; Incline Press; Back

Bench Press (plug in weight: 220)
45/15, 45/15, 135/3
155/3, 175/3, 200/8 (8RM), 225/2 (2RM)
175/10, 175/10, 175/7, 175/6
   * 200/8 isn't bad, but I was hoping for 3 with 225. I'm thinking I could get it for 3 fresh.

Incline Press
135/10, 170/5, 170/4, 170/4, 170/3

Chest Supported DB Rows
65's/11, 75's/10, 85's/6, 85's/6, 85's/6, 65's/11, 65's/11

Beyond 531: Cycle 6, Week 1: Safety Bar Squats

Safety Bar Squats (plug in weight: 255)
65/10, 155/5
165/5, 190/5, 215/10 (10RM), 245/5 (5RM), 270/2 (2RM)
165/10, 165/10, 165/10, 165/10

HIIT cardio.

* These went much better than I anticipated. Great session.

Beyond 531: Cycle 6, Week 1: Overhead Press; Incline Press; Back

Overhead Press (plug in weight: 180)
45/15, 95/5
120/5, 135/5, 155/8 (ties 8RM), 170/4 (ties 4RM)
120/8, 120/8, 120/8, 120/8

Incline Press
135/10, 175/5, 175/5, 175/5, 175/5, 175/5

Chest Supported DB Rows
50's/13, 60's/10, 70's/10, 80's/8, 85's/5, 85's/6, 85's/7

* Strong session tonight.

Beyond 531: Cycle 6, Week 1: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 415)
155/5, 225/5
270/5, 310/5, 355/11 (11RM), 395/3
Deficits: 270/8, 270/8, 270/8

HIIT cardio

* Very good night. That's a +10 pound 11RM.

Beyond 531: Cycle 6, Week 1: Bench Press

Bench Press (plug in weight: 220)
45/20, 95/10
145/5, 165/5, 185/12 (12RM), 210/4, 210/5 (5RM), 230/1
165/10, 165/10, 165/8, 165/5

Incline Press
135/10, 165/5, 165/5, 165/5, 165/5

This was a good session. Lots of volume. The incline sets were tough!

Bench Press Testing

In order to properly program bench press for my next Beyond 531 cycle, I need to know my training max. Finding that out was tonight's mission.

45/10, 135/5, 185/3, 205/3, 215/1, 225/1, 235/1, 240/1, 245/1, 250/0.

245 it is.

90% of that is 220, which will be my "plug in" weight for next week's cycle.

This week is a deload week, so I won't bother posting anything. I'll do cardio and 3 sets of 5 at a light weight for the other lifts.

Squats

Safety Bar Squats
65/10, 155/10, 205/5
245/4, 245/4, 245/4, 265/2, 265/2, 265/2
205/8, 205/8, 205/8

HIIT cardio

Next week is a deload/off week. I will probably use one of the days to establish a training max for bench.

Starting with the next cycle, I am going to replace incline presses with bench presses and V-Handle deadlifts with Safety Bar squats. I'll still use inclines as an accessory movement. Let's see how long this lasts.

Beyond 531: Cycle 5, Week 6: Overhead Press; Bench Press; Back

Overhead Press (plug in weight: 175)
45/15, 95/10
135/5, 160/3, 165/5, 185/1, 185/1
135/7, 135/8, 135/8
     * I messed up the second work set by putting 160 on the bar instead of 150. This was an "eh" performance. Was hoping for at least 6 @ 165 and would have loved a second rep @ 185. When I realized that there was no chance of getting 185/2 during the first set, I decided to do another single, which was an absolute grinder.

Bench Press
135/8
190/5, 190/5, 190/5, 190/5, 190/5
   * These felt really good.

Chest Supported DB Rows
55's/13, 65's/10, 65's/10, 65's/10, 65's/8, 65's/8
   * I like these.

Beyond 531: Cycle 5, Week 6: Jefferson Deadlifts

Jefferson Deadlifts (plug in weight: 405)
155/5, 225/5, 265/5
305/5, 345/3, 385/6 (6RM)
Deficits: 305/8, 305/8, 305/8, 305/8

* Disappointing 6RM- because I was thinking 8 reps prior to the set! I failed during rep 7.

Beyond 531: Cycle 5, Week 6: Incline Press; Bench Press

Incline Press (plug in weight: 210)
45/20, 95/10, 135/5
160/5, 180/3, 200/6 (6RM)

Bench Press
45/10, 135/10, 185/5, 205/3, 205/3, 205/3, 205/3, 205/3, 185/7

Incline Press
160/8, 160/8, 160/8

HIIT cardio.

Safety Bar Squats & Back

Safety Bar Squats
65/10, 155/10, 205/5, 225/5, 225/5, 225/5, 245/3, 245/3, 245/3
   * I'm digging how these are going. No pain anywhere.

Back
  3 sets of plate loaded lat pulldowns
  6 sets of chest supported DB rows

Beyond 531: Cycle 5, Week 5: Overhead Press; Incline Press

Overhead Press (plug in weight: 175)
45/15, 95/10
125/3, 140/3, 160/7 (7RM)
135/8, 135/8, 135/8, 135/8

Incline Press
95/10, 165/5
200/3, 200/3, 200/3, 200/3, 200/3

Cardio (1 mile run & HIIT)

* Nice bounce back session!

Beyond 531: Cycle 5, Week 5: Jefferson Deadlifts

Jefferson Deadlifts (plug in weight: 405)
155/5, 225/5
285/3, 325/3, 365/9 (9RM), 405/2
  * +10 pounds on the 9RM.

Deficit Jeffersons
285/5, 285/3 (super deficit), 285/8, 285/8, 285/8
  * The deficits were done by standing on 55 pound plates. The super deficits were done by standing on stacked 55 pound plates. I had to bail on the super deficit set early because the top plates were sliding during each rep.

Video: Instagram @beetroot5m

Beyond 531: Cycle 5, Week 5: Incline Press; Flat Bench Press

Incline Press (plug in weight: 210)
45/15, 95/10, 135/5
150/3, 170/3 190/9 (9RM), 210/3 (failed during #4), 220/2 (ties 2RM)
150/10, 150/10, 150/10

Flat Bench Press
45/10, 135/5, 185/3, 205/1, 225/1, 235/1, 195/5

Cardio (1 mile run followed by HIIT)

* I have no idea when I last benched 235. The best part about it is that there is absolutely no pain at all!!! I can't believe that a few sessions of PT, followed by doing the exercises at home, has essentially cured a 6+ year injury. I'll ride this wave as long as I can.

Safety Bar Squats & Pendlay Rows

I am going to replace V-Handle Deadlifts with Safety Bar Squats just to change things up a bit and because I feel like squatting again. Tonight, I did a bunch of sets to come up with a training max, upon which my next 531 cycle will be based. For the two weeks left in the current cycle, I will do a some heavier volume training just to get used to and fine tune the motion.

Tonight: 155/10, 175/8, 195/6, 215/5, 215/5, 215/5, 230/3, 245/3, 255/1, 265/1, 275/1, 285/1, 155/10. I'll call 285/1 my PR/1RM and work off of that number.

I also did some Pendlay Rows tonight: 135/10, 165/5, 185/5, 205/3, 205/3, 205/3, 185/5, 185/5, 165/8

Beyond 531: Cycle 5, Week 4: Overhead Press; Inline Press

Overhead Press (plug in weight: 175)
45/15, 95/5
115/5, 130/5, 150/8, 165/4
135/10

Incline Press
45/10, 135/10
195/3, 195/3, 195/3, 195/3, 195/3

Cardio

-10 session...poor sleep is finally catching up to me.

Beyond 531: Cycle 5, Week 4: Jeffersons

Jefferson Deadlift (plug in weight: 405)
155/8, 225/5
265/5, 305/5, 345/11 (11RM), 385/1
265/5, 265/5, 265/5, 265/5, 265/5

  *345/11 took a lot out of me! @beetroot5M on Instagram for a video.

Beyond 531: Cycle 5, Week 4: Incline Press; Flat Bench

Incline Press (plug in weight: 210)
45/20, 95/10
135/5, 160/5, 180/12 (12RM), 200/5, 215/3 (ties 3RM)
135/20

Flat Bench Press
45/10, 135/10
185/5, 185/5, 185/5, 185/5, 185/5 (still feeling good!)

Cardio

Beyond 531: Cycle 5, Week 3: Overhead Press & V-Handle Deadlifts

Overhead Press (plug in weight: 170)
45/15, 95/8
125/5, 145/3, 165/6 (6RM), 185/1
125/10, 125/10, 125/10

V-Handle Deadlifts (plug in weight: 395)
155/5, 225/5
295/5, 335/3, 375/7 (7RM)
295/10

Pendlay Rows; Incline Press

Pendlay Rows
  9 sets, various weights & reps

Incline Press
45/15, 135/10
190/3, 190/3, 190/3, 190/3, 190/3
170/10
  *Yes, I did incline presses two days in a row. Shrug.

Cardio

Beyond 531: Week 5, Cycle 3: Incline Press & Jefferson Deadlifts; Flat Bench

Incline Press (plug in weight: 205)
45/20, 115/10
155/5, 175/3, 195/8 (8RM), 215/3 (3RM), 225/1 (ties 1RM)

Flat Bench
135/10
175/5, 175/5, 175/5, 175/5, 175/10
    * These felt great.

Jefferson Deadlifts (plug in weight: 395)
155/5, 225/5
295/5, 335/3, 375/7 (7RM)
295/10, 295/10, 295/10

  * The numbers in this workout look pretty good, but I didn't feel that strong tonight. You can't always go by feel, I guess.

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

V-Handle Deadlift (plug in weight: 395)
155/5, 225/5
275/3, 315/3, 355/9 (9RM), 400/5 (5RM)
275/15 (15RM)

HIIT cardio.

* I was tired tonight.. glad to be taking a few days off. Still managed a +10 lb. 5RM.

Beyond 531: Overhead Press; Flat Bench Press

Overhead Press (plug in weight: 170)
45/15, 95/10
120/3, 135/3, 155/8 (8RM), 170/4 (ties 4RM)
120/10, 120/10, 120/10

Flat Bench Press
worked up to 5 sets of 170/5
   * Shoulder still feels OK. I am going to progress slowly with this... thinking I'll add 5 pounds per week and do 5 sets of 5 for as long as I can.

Beyond 531: Cycle 5, Week 2: Jeffersons

Jefferson Deadlift (plug in weight: 395)
155/5, 225/5
275/3, 315/3, 355/9 (9RM), 400/5 (5RM)
275/10, 275/10, 275/10

  * 400/5 is a huge PR!! The last rep was a little sloppy, but I got it. (video on Instagram @beetroot5m). I love the streak I've been on lately.

Beyond 531: Cycle 5, Week 2: Incline Press; Pendlay Rows

Incline Press (plug in weight: 205)
45/15, 95/10
145/3, 165/3, 185/11 (11RM), 205/3, 215/1, 225/1 (ties PR)
145/10, 145/10, 145/10, 145/10, 145/10

Pendlay Rows
155/10, 175/5, 185/5, 190/5, 200/3, 200/3, 175/8

HIIT cardio

   * This was a +10 workout. My previous best at 185 was 8. Tonight, I did 11! I also almost hit a second rep at 225.. I was probably 80% up before failure.

Beyond 531: Cycle 5, Week 1: Overhead Press; Flat Bench Press!!

Overhead Press (plug in weight: 170)
45/10, 95/5
115/5, 130/5, 145/11 (11RM), 160/5, 170/1
115/10, 115/10, 115/10
   * A video of the 145/11 set is on my Instagram page: @beetroot5m.

Flat Bench Press
45/15, 135/5, 135/5, 155/5, 185/5, 205/5, 225/1, 225/1

I'm VERY excited about how bench pressing felt. I've been going to PT for my never ending shoulder injury and I've seen some very promising results so far. I did all of the sets tonight without any pain. Even the singles at 225 didn't hurt, which I'm pumped about! Let's see if this lasts.

Beyond 531: Cycle 5, Week 1: Jefferson & V-Handle Deadlifts

Have to combine the deadlifts this week because I can only get to the gym 3 days.

Jeffersons (plug in weight: 395)
135/5, 185/5, 225/3
255/5, 295/5, 340/10 (10RM)

V-Handles (plug in weight: 395)
135/5
255/5, 295/5, 340/10 (10RM)

Elliptical.

The set of 340 wasn't too bad with Jeffersons, but it was an absolute grinder with V-Handles. I am sure the reverse would have been true had I performed the exercises in the opposite order.

I just signed up for Instagram: @beetroot5m - you can see videos of the two sets of 340 there.

Beyond 531: Cycle 5, Week 1: Incline Press

I know I said that I would start another cycle next week, but I feel good enough to start one now.

New plug in weights will be 90% of the 1RMs I just set.

Incline Press (plug in weight: 205)
45/15, 115/10
135/5, 155/5, 175/10, 195/5, 205/4, 215/2
135/10, 135/10, 135/10, 135/10

Pendlay Rows: 7 sets, various weights & reps

HIIT on the treadmill

PR Testing

Today was the day of my "competition". I decided to do all 4 exercises on the same day. I was in the gym for about 2.5 hours today, and when it was all done, I was much more mentally and physically exhausted than I anticipated. I'd imagine that the mental aspect lead to both the mental and physical exhaustion, as I never actually sweated like I would during a normal workout. This was expected, due to long rest periods and only doing 1 rep per work set.

Incline Press
warm up: 45/10, 95/5, 135/1, 155/1, 175/1, 195/1
work sets: 205/1, 225/1 (PR), 235/0
   * The warm up sets and the set of 205 flew up. Originally, I thought the elusive 225 would be my third set, but because of how fast the reps went, I knew that I would hit it with no trouble. It went up well enough that I decided to go for a pie in the sky PR. I got 235 halfway up, and then it died. I probably would have been good for 230, though. Despite missing the third attempt, I am happy that I finally did a 225 pound incline press, and it wasn't all that difficult. I tried to record the set of 225, but I messed it up, unfortunately.

Jefferson Deadlift
warm up: 155/5, 235/3, 265/1, 315/1, 345/1
work sets: 380/1, 415/1, 425/1 (PR)
   * Video: 425/1. Based on how it felt, I think I would have been good for 430, but since I missed the third attempt with the incline press, I didn't want to be greedy.

               

Overhead Press
warm up: 45/10, 95/5, 135/1, 155/1
work sets: 170/1, 180/1, 195/0
   * I was worried about this one because I just hit a very difficult 190 pound PR last week.  I could have tried 190 again, but since my goal here was to set new PRs, I decided to see how 195 felt. It went a little bit beyond my head and then hit a wall. Not disappointed at all because I knew I just barely hit 190 so recently, that it would have been a miracle to get 195 today.  I probably shouldn't have even bothered testing this, but I figured why not.

V-Handle Deadlift
warm up: 155/5, 235/3, 265/1, 335/1, 375/1
work sets: 405/1, 435/1 (PR), 440/1 (PR)
   * Video: 440/1. I was pretty spent after the set of 405, so I decided to go for a PR which I knew I'd hit (435). If it was a grinder, I would have called it a day. However, it went up well enough so I decided to end the day on a successful note and crack the 440 mark. Could I have done 445 or 450? Maybe. But, I didn't want to end the day on a miss and since I never hit 440 before, I decided it would be a nice number to conclude with.

           

Conclusion
3 nice PRs and 1 PR from last week. Not a bad day at all.
I'll do a recovery week next week and start another Beyond 531 cycle based on 90% of my new PR's commencing the first week of April.

Beyond 531: Cycle 4, Week 6: V-Handles

V-Handle Deadlifts (plug in weight: 435)
155/5, 225/5, 265/5, 300/3
325/5, 370/3, 420/3 (3RM)
325/5, 325/5, 325/5, 325/5

Elliptical

* Nice 3RM tonight. Here we are at the end of another cycle. I'm going to have a little pretend competition next weekend. After that, I will start another Beyond 531 cycle based off of the 1RMs I am able to hit next weekend. To prepare, I am going to do a few sets of 3 @ 75% for OHPs and inclines tomorrow, and for Jeffersons on Tuesday. I may do some 50% sets on Thursday just to keep the blood flowing, and then I will test over the weekend. I may do two exercises on Saturday and two on Sunday, as opposed to all four in one session. I haven't decided that yet, though.

Beyond 531: Cycle 4, Week 6: Overhead Press; Incline Press

Overhead Press (plug in weight: 200)
45/10, 45/10, 95/5, 120/5
150/5, 170/3, 190/1 (PR!!!!!)
150/5, 150/5, 150/5
    *PUMPED about finally getting to 190! It's been a long time coming. The rep was an absolute grinder, but I managed to power through.

Incline Press
45/20, 135/10
185/5, 185/5, 185/5, 185/5, 185/5

Elliptical

Beyond 531: Cycle 4, Week 6: Jeffersons

Jeffersons (plug in weight: 435)
155/5, 225/5, 265/5, 300/3
325/5, 370/3, 415/2 (2RM)
325/5, 325/5, 325/5, 325/5

Elliptical

This is a great 2RM. My previous 2RM was 405 and my previous 1RM was 410. Very happy with tonight.

Beyond 531: Cycle 4, Week 6: Incline Press; Pendlay Rows

Incline Press (plug in weight: 230)
45/20, 115/10, 145/5
175/5, 195/3, 220/2 (2RM)
175/8, 175/8, 175/8
   *220/2 wasn't too bad at all, but it does make me wonder how I missed 225 not too long ago. Perhaps a mental thing?

Pendlay Rows
135/10, 185/8, 205/5, 205/5, 205/5

HIIT cardio

Beyond 531: Cycle 4, Week 5: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 435)
155/5, 225/5, 265/3
305/3, 350/3, 390/5 (ties 5RM), 405/4 (4RM)
305/8, 305/8, 305/8

Elliptical machine.

*Pretty happy with the new 4RM. Thinking about doing my own version of a "competition" after this cycle. Not sure, though.

Beyond 531: Cycle 4, Week 5: Overhead Press; Incline Press

Overhead Press (plug in weight: 200)
45/12, 95/10, 115/5
140/3, 160/3, 180/2, 180/2 (tied 2RM twice)
140/7, 140/7, 140/7

Incline Press
45/10, 135/8
180/5, 180/5, 180/5, 180/5, 180/5

Elliptical machine.

OHP was OK, but I failed at getting 180/3. We'll see if I can get 190/1 next week. Either way, it's time for a ramp down.

Beyond 531: Cycle 4, Week 5: Jeffersons

Jeffersons (plug in weight: 435)
135/10, 185/5, 235/5, 265/3
305/3, 350/3, 390/4, 390/4 (4RM twice)
305/5, 305/5, 305/5, 305/5

Beyond 531: Cycle 4, Week 5: Incline Press; Pendlay Rows

Incline Press (plug in weight: 230)
45/15, 95/10, 140/3
160/3, 185/3, 205/5 (5RM)
160/12, 160/12, 160/12

Pendlay Rows
135/10, 165/5, 185/5, 195/5, 195/5, 195/5, 205/5

Treadmill

* My left leg has really been bothering me, and unfortunately, I think squats are the culprit. I am not going to squat this week, see how it feels next week, and if it goes well, may revisit the SS bar and go from there. Yes, it's annoying.

Beyond 531: Cycle 4, Week 4: V-Handles; Barbell Squats

Friday's workout- forgot to enter it.

V-Handle Deadlifts (plug in weight: 435)
155/5, 225/5
285/5, 285/5, 325/5, 370/6 (ties 6RM), 400/4 (4RM)
285/5, 285/5
   * Was hoping for 370/7+ tonight, but I'm glad to get the new 4RM. Looks like my Jeffersons are catching up to V-Handles. Did an extra set of 285/5 by mistake- thought I was doing 325 and realized I forgot to add the weight! Daydreaming.

Barbell Squats
135/8
195/5, 195/5, 195/5, 195/5, 195/5
   * The most uncomfortable part of the squat for me is the unracking, walk out, and re-racking of the weight. The actual movement itself is fine.

Beyond 531: Cycle 4, Week 4: Overhead Press

Overhead Press (plug in weight: 200)
45/15, 95/10
130/5, 150/5, 170/4, 170/4 (ties 4RM twice)
135/5, 135/5, 135/5

* 170/4 ties a 4RM, but I was supposed to get it for 5 tonight. Looks like we are nearing ramp down time.

Incline Press
45/10, 135/10
175/5, 175/5, 175/5, 175/5, 175/5

Beyond 531: Cycle 4, Week 4: Jeffersons; Barbell Squats

Jeffersons (plug in weight: 435)
155/5, 225/5, 265/3
285/5, 325/5, 370/7 (7RM), 400/3 (3RM)
285/5, 285/5

Squats
135/8, 190/5, 190/5, 190/5, 190/5, 190/5

* Good workout tonight. 370/7 beats my previous 7RM of 360 and 6RM of 365. Squats felt more comfortable, too.

Beyond 531: Cycle 4, Week 4: Incline Press; Pendlay Rows

Incline Press (plug in weight: 230)
45/15, 95/10, 135/5
150/5, 170/5, 195/7 (7RM), 200/5 (ties 5RM)
150/12, 150/12, 150/12

Pendlay Rows
95/10, 135/10, 185/5, 185/5, 185/5, 185/5, 185/5

Elliptical machine.

Beyond 531: Cycle 4, Week 3: V-Handle Deadlifts; Barbell Squats

V-Handle Deadlifts (plug in weight: 430)
155/5, 155/5, 225/5, 265/3, 295/3
320/5, 365/3, 410/3
320/5, 320/5

Barbell Squats
45/15, 135/8
185/5, 185/5, 185/5, 185/5, 185/5
   * Keeping it light, trying to get comfortable with the form.

Beyond 531: Cycle 4, Week 3: Overhead Press; Incline Press

Overhead Press (plug in weight: 195)
45/15, 95/8, 120/5
145/5, 165/3, 185/1 (ties 1RM)
145/5, 145/5

Incline Press
45/15, 95/8, 135/10
170/5, 170/5, 170/5, 170/5, 170/5
   * Going to try to do these twice a week to see if it helps increase strength. This was 5X5 at 75% of the 225 plug in weight.

Elliptical machine.

Beyond 531: Cycle 4, Week 3: Jeffersons; Pendlay Rows

Jeffersons (plug in weight: 430)
155/5, 225/5, 265/3, 295/3
320/5, 365/3, 410/1 (ties 1RM), 415/0
320/5, 320/5, 320/5, 320/5

Pendlay Rows
155/10, 175/6, 185/6, 195/5, 195/5, 195/5

410/1 was strong, but I had nothing when I tried 415. I'm thinking I would have been able to do 415 if I didn't do 410 first. Can't be that mad considering that was only the second time I ever did 410. Perhaps I should have tried a second rep with it rather than reset and go for 415.

Beyond 531: Cycle 4, Week 3: Incline Press

Incline Press (plug in weight: 225)
45/30, 135/5, 135/5
170/5, 190/3, 215/1, 225/0
170/10, 170/8, 170/7, 170/7, 170/7

Elliptical machine

I decided to give 225 a shot tonight instead of doing multiple reps with 215. Got a little above halfway and died.

Beyond 531: Cycle 4, Week 2: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 430)
155/5, 225/5, 265/5
300/3, 345/3, 385/5, 415/3 (3RM)
300/5, 300/5

Elliptical machine.

Nice little 3RM tonight!

Beyond 531: Cycle 4, Week 2: Overhead Press

Overhead Press (plug in weight: 195)
45/15, 95/10
135/3, 155/3, 175/2.5, 175/1
135/5, 135/5, 135/5, 135/5, 135/5

Elliptical machine.

 * Died out halfway through the 3rd rep of the first set of 175. 155/3 felt a little heavy, so I was a bit concerned before the set of 175. I also wore a belt for the first time during OHPs starting with the set of 155, so I am thinking that not being used to belted breathing could have hindered my work. Or, perhaps things simply weren't clicking tonight.

Back

Pendlay Rows
135/10, 155/10, 185/6, 185/6, 190/6, 195/5, 195/5, 195/5

4 sets of Plate Loaded Extreme Rows

2 sets of Plate Loaded Lat PDs

Elliptical machine

Beyond 531: Cycle 4, Week 2: Jeffersons; Squats

Jeffersons (plug in weight: 430)
155/5, 225/5, 265/5
300/3, 345/3, 385/4 (ties 4RM)
300/5, 300/5, 300/5

Squats
135/8, 185/5, 225/5, 225/5, 225/5, 225/5, 225/5
   * Still trying to figure these out.

Beyond 531: Cycle 4, Week 2: Incline Press

Incline Press (plug in weight: 225)
45/20, 95/10, 135/5
155/3, 180/3, 205/3
155/8, 155/8, 155/8

Incline DB Press
75's/7, 80's/7, 85's/4, 85's/4

HIIT cardio.

Beyond 531: Cycle 4, Week 1: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 430)
155/5, 205/5, 265/3
280/5, 320/5, 365/7 (7RM), 395/4 (4RM)
280/5, 280/5, 280/5, 2805

Back

Pendlay Rows
135/10, 155/8, 165/8, 185/5, 185/5, 185/5, 185/5

4 sets of Plate Loaded Lat PD's

Walked on a treadmill.

Beyond 531: Cycle 4, Week 1: Overhead Press

Overhead Press (plug in weight: 195)
45/15, 95/10
125/5, 145/5, 165/5 (5RM), 175/3 (3RM)
125/5, 125/5, 125/5, 125/5, 125/5

HIIT cardio.

Beyond 531: Cycle 4, Week 1: Jeffersons; Barbell Squats

Jeffersons (plug in weight: 430)
155/10, 205/5, 265/3
280/5, 320/5, 365/6 (6RM), 385/4 (4RM)
280/5, 280/5, 280/5

Barbell Squats
135/8, 185/5, 225/5, 235/5, 245/5, 255/5, 265/3

Beyond 531: Cycle 4, Week 1: Incline Press

Incline Press (plug in weight: 225)
45/20, 95/10
145/5, 170/5, 190/7 (ties 7RM), 200/5 (5RM), 215/1
145/8, 145/8, 145/8

Incline DB Press
70's/8, 70's/8, 70's/7, 70's/8

HIIT cardio

Beyond 531: Cycle 3, Week 6: Overhead Press

Overhead Press (plug in weight: 190)

45/15, 95/10, 135/5

145/5, 160/3, 180/2 (ties 2RM)

145/5, 145/5, 145/5, 145/5, 145/5

5 sets of barbell biceps curls.

Walked on the treadmill. 

* Next week is a deload week. I may work on squatting. We'll see. Will likely do more cardio, too. May post or may not until the start of the next cycle. 

Beyond 531: Cycle 3, Week 6: V-Handle Deadlifts; tried Sumos again

V-Handle Deadlifts (plug in weight: 425)
155/5, 205/5, 265/5
320/5, 360/3, 405/3
320/10

Sumo Deadlifts
155/10, 265/3, 265/3, 265/3, 265/3
   * I don't think my form is good on these. I don't feel any pain in my back, but my left leg tightens up a lot and I don't feel like I can generate much power in the move as a whole. I'd like to try and do these as an accessory movement if I can get the form and the feeling down.

Back

Bodyweight: 225

Pendlay Rows
135/10, 135/10, 165/8, 185/6, 185/5, 185/5, 185/5, 185/5

3 sets of Lat PDs

3 sets of Plate Loaded Extreme Rows

Farmer's walks with dumbbells.

Video:
Pendlay Rows, 185/6

Beyond 531: Cycle 3, Week 6: Incline Press

Incline Press (plug in weight: 220)
45/15, 95/10, 135/5
165/5, 185/3, 210/3 (3RM), 215/2 (2RM)
165/8, 165/8, 165/8, 165/8

HIIT cardio.

* Finally was able to get 210 for 3! I'm wondering if I could get 225/1 at this point. That would be really cool.

Beyond 531: Cycle 3, Week 6: Jeffersons; Barbell Squats

Jeffersons (plug in weight: 425)
155/5, 205/5, 265/3, 295/3
320/5, 360/3, 405/2 (2RM)
320/5, 320/5, 320/5
  * I had a long day at work, so I didn't know what to expect. Very happy with the 2RM, and could have done a third if my life depended on it.

Barbell Squats
135/5, 185/5, 225/5, 225/5, 275/1, 225/8
   * Just to see how these felt. I went wider than last time, so there was no shoulder pain. Definitely a psychological aspect to it because my back is always on my mind. Keeping the weight low, not pushing reps. Not sure how my form is, but they felt OK.

Beyond 531: Cycle 3, Week 5: V-Handle Deadlifts; also tried Sumo Deadlifts (Video)

V-Handle Deadlift (plug in weight: 425)
155/5, 205/5, 265/3
300/3, 340/3, 380/5, 410/3 (3RM)
300/8
  * The third rep of 410 was sloppy.

Sumo Deadlift
155/10, 265/5, 315/3, 315/3, 315/3
  * Below are videos of the set of 265/5 and the first set of 315/3. The exercise felt a little strange, but I don't know if it's due to my form being bad or my inexperience with the movement. My left leg felt really weird during and after the last set of 315/3.

Videos:
265/5

315/3

Beyond 531: Cycle 3, Week 5: Overhead Press

Overhead Press (plug in weight: 190)
45/10, 95/10
135/3, 150/3, 170/4 (4RM!!), 185/1 (ties 1RM)
135/8, 135/8, 135/8

Incline Press
135/10, 165/8, 175/5, 175/5, 175/5, 175/5, 175/5

* I'm really pumped about 170/4. It has taken me FOREVER to get that 4th rep. I wish I had a video of it, but I didn't take one. I did, however, video 185/1:

Back

Parallel Barbell Rows
45/10, 95/10, 135/8, 155/6, 155/6, 155/6, 165/8, 185/6

4 sets Plate Loaded Lat PD

3 sets pulley rows

HIIT cardio

Beyond 531: Cycle 3, Week 5: Jeffersons

Jeffersons (plug in weight: 425)
155/5, 205/5, 265/3
300/3, 340/3, 380/3, 410/1 (PR)

SS Yoke Bar Squats
65/10, 155/5, 205/5, 215/5, 215/5, 215/5, 215/5

Jeffersons
315/8

I'm pretty pumped about the new PR, considering I missed 405 a few weeks ago!

Beyond 531: Cycle 3, Week 5: Incline Press

Incline Press (plug in weight: 220)
45/15, 95/10, 135/3
155/3, 175/3, 195/6 (ties 6RM), 205/4 (4RM), 215/1
155/8, 155/8, 155/8, 155/8

HIIT cardio.

Videos:
195/6
As you can see, I almost completed a 7th rep.

205/4

Beyond 531: Cycle 3, Week 4: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 425)

Since I've been really strong in this lift lately, I decided to bump up the plug in weight for this round to match what I'm doing with Jeffersons.

Feeling major DOMS today after all of the squats on Wednesday.

155/5, 205/5
275/5, 320/5, 360/6, 405/3 (3RM)
275/10

HIIT cardio.

360/6 was a lot harder than it should have been. I felt like I was running on empty after the third rep. I think the DOMS was getting to me. That said, I managed a new 3RM at 405. Here's a video:

Beyond 531: Cycle 3, Week 4: Overhead Press

Overhead Press (plug in weight: 190)
45/10, 95/5
125/5, 145/5, 160/6 (6RM), 170/3 (ties 3RM), 180/1
145/8

Back: 30 chins, 3 sets of seated pulley rows

The strong week continues!

Videos:
170/3

180/1

Beyond 531: Cycle 3, Week 4: Jeffersons; Yoke Bar Squats, too

Jeffersons (plug in weight: 425)
155/5, 225/5
275/5, 320/5, 360/7 (7RM)

SS Yoke Bar Squats
65/10, 155/5, 205/5, 205/5, 225/3, 245/3, 265/1, 275/1, 155/10

I'm still working on this cold and feel like garbage, yet my strength is surprisingly good. I decided to try the yoke bar again and love how my legs felt afterward. It's been a while. No back pain, either, so if I can work these in going forward, that would be great. I haven't had 275 pounds on my back in many years. It was a really tough rep, but I am happy I got it, especially considering it was done after a 7RM deadlift and a bunch of squat sets.

Here's a video- curious about what you think of the form:

Beyond 531: Cycle 3, Week 4: Incline Press

Since I was off last week, I will just rerun the first three weeks of the cycle to complete Cycle 3. So, Week 1=Week 4, Week 2= Week 5, and Week 3= Week 6.

I've been battling a cold for about four days. That, coupled with the time off, made me think I would be really weak tonight. Surprisingly, I was pretty strong!

Incline Press (plug in weight: 220)
45/20, 95/10
145/5, 165/5, 185/8 (8RM), 195/6 (6RM), 205/3 (tied 3RM)
175/10, 160/12

Back: 4 sets of Plate Loaded Lat PD's and 2 sets of Extreme Rows.