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.