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.