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