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.