Playing around with Sumos

Sumo Deadlift
155/5, 205/5, 265/3, 315/3, 365/1, 405/1, 425/1, 435/1

* Double overhand grip, no belt, through the set of 365.
* Mixed grip and belt from 405 on.
* These feel really good. I am thinking about programming with them in a couple of weeks. I'm going to do some more volume next week.

Beyond 531: Cycle 8, Week 6: Squats

Barbell Squats (plug in weight: 315)
45/10, 135/5, 185/5
235/5, 270/3, 300/5 (5RM), 315/3 (ties 3RM)

Safety Bar Squats
245/5, 245/5, 245/5

10 sets of back.

* I purchased a Rogue 10mm belt and used it for the first time tonight. I did the same amount of reps I would have done without it. It is definitely going to be a learning process and will take some time to get used to.

Next week is a deload week. I am going on vacation three weeks from now, so instead of starting another cycle for one week and then taking a week off, I will do some maintenance training during the week before vacation.

Beyond 531: Cycle 8, Week 6: Bench Press; Shoulders

Bench Press (plug in weight: 245)
45/10, 135/5
185/5, 210/3, 235/2 (2RM), 235/2 (ties 2RM just set)
185/10, 185/9, 185/7

Incline DB Press
80's/7, 80's/7, 80's/7

Overhead Press
45/10, 95/5, 135/6, 135/6, 135/6

3 sets Reverse Pec Deck

3 supersets: DB lateral raises and rope pulldowns.

* -10 workout. I was weak tonight. 235 felt heavy. I wanted 3 reps and fought to get 2. Blah.

Beyond 531: Cycle 8, Week 6: Jefferson Deadlifts; Sumo Deadlifts

Jefferson Deadlifts (plug in weight: 455)
155/5, 265/5
340/5, 385/3, 430/4 (4RM)
 
Sumo Deadlifts
155/8, 265/5, 315/3, 345/3, 365/4, 385/1, 405/1
    *These went really well and I felt absolutely no pain in my lower back. Very encouraging.

Curls.

Beyond 531: Cycle 8, Week 5: Squats

Barbell Squats (plug in weight: 315)
45/10, 135/5, 185/3
225/3, 250/3, 285/7 (7RM)
  * My depth was on point tonight.

Safety Bar Squats
225/8, 225/8, 225/8

14 sets of back.

  * I ran 2.5 miles on Wednesday... may do the same tomorrow.

Overhead Press & Bench Press

Overhead Press
45/10, 95/5, 135/5, 155/1, 175/1, 190/1, 195/1 (PR!), 135/10, 135/9

Bench Press
45/10, 135/5, 205/4, 205/3, 205/3, 205/4, 205/3

Lateral Raises & Reverse Pec Deck.

 * Huge PR tonight.... it has taken me YEARS to set a new OHP PR! This was done without training it heavy in quite some time, as well. I never grinded as hard during a rep in my entire life, but I made it!!

Beyond 531: Cycle 8, Week 5: Jefferson Deadlift

Jefferson Deadlift (plug in weight: 455)
155/5, 265/5
315/3, 365/3, 410/6 (6RM)
365/5, 365/5, 365/5

I then played around with some sumo deadlifts...they felt really weird.

Finished up with some curls.

Beyond 531: Cycle 8, Week 5: Bench Press

Bench Press (plug in weight: 245)
45/10, 135/5
170/5, 195/3, 220/1, 235/1, 250/1 (PR), 255/1 (PR)
  * I decided to max today. Pretty happy with 255. It paused a couple of times, but I fought through the rep.

JM Press
4 sets, not sure of the weight. I did this movement with a couple of other guys at the gym.

Incline DB Press
70's/10, 80's/10, 90's/6

Overhead Press
95/10, 135/8, 135/8, 135/7

2 mile run & squats

I decided to go nuts today on a whim.

I ran two miles and then squatted.

Squats:
45/10, 135/5, 225/5, 275/4, 315/1, 315/2, 315/3 (3RM)

A 3RM after running. This tells me that I should be able to squat 315 for a lot more than that fresh. Hmmm......

Overhead Press; Sling Shot Bench

Overhead Press
45/10, 95/5, 135/5, 145/5, 155/5, 165/3, 175/2

Bench Press
45/10, 135/5, 225/2

Sling Shot Bench Press
225/5, 225/6, 225/5, 250/2, 250/2

Reverse Pec Deck & Lateral Raises to finish.

* That's the first time I've done significant weight on the OHP in a while. The good news is that it felt completely fine- no pain at all. The Sling Shot bench press felt heavier than I thought it would, but I am guessing that has to do with wearing myself down a bit with the overheads.

Beyond 531: Cycle 8, Week 4: Jefferson Deadlifts

Jefferson Deadlifts (plug in weight: 455)
155/5, 265/5
295/5, 340/3, 385/9, 315/16 (16RM)

13 sets of back.

The last time I did 385 for reps I managed 10, so down one tonight. I wanted to see if I could get at least 15 reps @ 315 after the set of 385. Hit 16, and my feet were absolutely killing me by the end.

Beyond 531: Cycle 8, Week 4: Bench Press, etc.

Bench Press (plug in weight: 245)
45/10, 135/5
160/5, 185/5, 210/8 (ties 8RM)
220/3, 220/3, 220/3, 220/3, 220/3

Incline Press
165/10, 165/8, 165/8

Overhead Press
135/7, 140/5, 145/4

1 mile run (training for a Thanksgiving 5k begins. I normally do an 8k, but I am not traveling this year, and the only Thanksgiving Day race down here is a 5k turkey trot)

Beyond 531: Cycle 8, Week 4: Squats

Barbell Squats (plug in weight: 315)
45/10, 45/10, 135/5
205/5, 235/5, 275/9 (9RM)

Safety Bar Squats
255/3, 255/3, 255/3, 255/3, 255/3

Curls

Beyond 531: Cycle 8, Week 3: Jefferson Deadift

Jefferson Deadlift: (plug in weight: 445)
135/5, 135/5, 245/5, 295/3
335/5, 375/3, 425/4 (4RM)
400/3, 400/3, 400/3, 400/3, 400/3

* Great session.. probably could have done a 5th rep with 425.

Beyond 531: Cycle 8, Week 3: Bench Press; Shoulders

Bench Press (plug in weight: 240)
45/10, 135/5
180/5, 205/3, 230/4 (4RM), 230/2
200/5, 200/5, 200/5, 200/5, 200/5

Incline Press
45/10, 135/14, 135/12, 135/7

Overhead Press
45/10, 95/9, 95/9, 95/10, 95/9

3 sets of reverse pec deck.

3 sets of the lateral raise machine.

* I think flat benching took a lot out of me. My shoulders were fatigued during inclines and overheads. Hence, the lighter weight.

* 230/4 is a modest 4RM, but I'll take it.

Beyond 531: Cycle 8, Week 3: Squats

Barbell Squats (plug in weight: 305)
45/10, 135/5, 185/3
230/5, 260/3, 290/6 (6RM), 315/2 (2RM), 315/2 (ties 2RM)
275/3, 275/3, 275/3, 275/3, 275/5

Biceps & triceps

* I am in NJ this week... the gym here is pretty cool. They have a separate room for powerlifting.