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.