Beyond 531, Cycle 1-2020, Week 5: Sumo Deadlifts

Sumo Deadlifts (plug in weight: 360)
250/3, 290/3, 325/7, 360/3, failed twice going for 395/1
250/8, 250/8, 250/8

* Strongest in my life at bench right now, progressing nicely with squats, but deadlifts are in the toilet.  :/

Beyond 531, Cycle 1-2020, Week 5: Paused Bench Press

Paused Bench Press (plug in weight: 235)
165/3, 190/3, 210/9, 235/3 (3RM)
165/10, 165/10, 165/10

Accessories
4 sets barbell rows
3 sets DB side raises
3 sets barbell curls
3 sets plate front raises

Beyond 531, Cycle 1-2020, Week 5: Squats

Squats (plug in weight: 300)
210/3, 240/3, 270/8, 300/3, 335/1, 335/1
210/5, 210/5, 210/5
  * Felt good to squat 335 again. It's been a while.

4 sets of barbell rows

Beyond 531, Cycle 1-2020, Week 4: Incline Press

Incline Press (plug in weight: 200)
135/5, 150/5, 175/15 (15RM), 190/5, 210/3, 220/1
155/8, 155/8, 155/8
   * Last 15RM was @ 160, so this is a nice 15 pound jump.

Accessory Work
4 supersets: hip thrusts, back extensions, abs
4 supersets: plate loaded shoulder press, plate loaded extreme rows

Beyond 531, Cycle 1-2020, Week 4: Sumo Deadlifts

Sumo Deadlifts (plug in weight: 360)
235/5, 275/5, 305/10, 340/5, 375/1
235/8, 235/8, 235/8

* I was exhausted, so this was a get in, get out workout.

Beyond 531, Cycle 1-2020, Week 4: Paused Bench Press

Paused Bench Press (plug in weight: 235)
155/5, 175/5, 200/10, 225/4 (ties 4RM again)
155/10, 155/10, 155/10

Incline DB Press
85's/7, 90's/4, 75's/8

Beyond 531, Cycle 1-2020, Week 4: Squats

Squats (plug in weight: 300)
195/5, 225/5, 255/11 (11RM), 285/5
195/5, 195/5, 195/5

Curls - 5 sets

* Decent enough session.

* I did a back and shoulder accessory session yesterday.

Beyond 531, Cycle 1-2020, Week 3: Incline Press

Incline Press (plug in weight: 190)
145/5, 160/3, 180/13 (13RM), 200/1, 215/1, 230/1 (PR), 240/0
145/10, 145/10, 145/10
   * 230 went up fast. 240 was a bonus attempt. Died a little more than halfway up.

Accessory Work
4 supersets: hip thrusts & back extensions
3 sets of abs

Beyond 531, Cycle 1-2020, Week 3: Sumo Deadlift & Bonus Paused Bench PR!

Sumo Deadlift (plug in weight: 350)
265/5, 300/3, 335/7, 365/1, 390/1
265/7, 265/6
  * Not bad.. thought I might get more than 7 @335, and probably could have done another rep, but I just put the bar down after 7.

Paused Bench PR
Smoked the 265 that I missed a couple of days ago. It went so fast that I made sure the spotter didn't help me at all. Very happy to get this weight paused!!!

Beyond 531, Cycle 1-2020, Week 3: Paused Bench Press

Paused Bench Press (plug in weight: 225)
170/5, 190/3, 215/9 (9RM), 235/1, 255/1 (PR), 265/0
170/8, 170/8, 170/8
  * The 255 PR attempt flew, so much so, that I am not sure why I failed @ 265. Either way, I hit a PR so I can't be all that upset.

Incline DB Press
80's/9, 85's/8, 90's/5

Front & Side Raises- 3 supersets

Beyond 531, Cycle 1-2020, Week 3: Squats

Squats (plug in weight: 290)
220/5, 245/3, 275/8, 305/1, 325/1
225/5, 225/5, 225/5
   * Pretty happy with today's session. 305 flew up, 325 was slower, but not bad.

Pull-ups
6 sets, 5-6 reps per set

Beyond 531, Cycle 1-2020, Week 2: Incline Press

Incline Press (plug in weight: 190)
135/3, 155/3, 170/14 (14RM), 190/3, 210/3, 220/1
135/22, 135/13

Accessory Work
3 supersets: back extensions & abs
4 supersets: plate loaded shoulder press & hip thrusts (only did 3 hip thrust sets)

Beyond 531, Cycle 1-2020, Week 2: Sumo Deadlift

Sumo Deadlift (plug in weight: 350)
245/3, 280/3, 315/10, 350/3, 385/2
245/8, 245/8, 245/8
  * Feeling pretty good. The last time I did 385 it was for a slow single, so to hit 2 reps after that set of 10 was nice.

Hex Bar Rows
185/8, 195/7, 195/7, 195/7

Beyond 531, Cycle 1-2020, Week 2: Paused Bench Press

Paused Bench Press (plug in weight: 225)
160/3, 180/3, 205/10 (10RM), 225/4 (ties 4RM), 245/1
180/8. 180/8, 180/8
  * Bench is firing on all cylinders right now. My paused PR is 250. If I feel this good next week, I might try 255.

Accessory Work
3 supersets: front raises, side raises, triceps pushdows

Beyond 531, Cycle 1-2020, Week 2: Squats

Squats (plug in weight: 290)
205/3, 235/3, 260/9, 290/3
205/6, 205/6, 205/6

Accessories
plate loaded row machine, abs, curls: 3 supersets

Beyond 531, Cycle 1-2020, Week 1: Incline Bench Press

Incline Bench Press (plug in weight: 190)
125/5, 145/5, 160/15 (ties 15RM), 180/5, 190/5
135/8, 135/8, 135/8

Accessory Work
plate loaded shoulder press machine - 5 sets
back extensions & abs- 4 supersets

Beyond 531, Cycle 1-2020, Week 1: Sumo Deadlift

Sumo Deadlift (plug in weight: 350)
225/5, 265/5, 300/10, 330/5, 350/4
225/8, 225/8, 225/8
   * Not bad, though I did lose some strength in the deadlift during the forced COVID time off.

Accessory Work
DB Rows- 3 sets
Rope Pulldowns & Abs- 3 supersets

Beyond 531, Cycle 1-2020, Week 1: Paused Bench Press

Paused Bench Press (plug in weight: 225)
145/5, 170/5, 190/13 (13RM), 210/5 (5RM), 225/4 (4RM)
145/10, 145/10, 145/10

   * Felt great tonight. I am starting a new category called "Bench Press - Paused" on my PR page, so the above RMs are defaults more than anything else. That said, both the 190 and 225 sets were pretty good for me. I had much more in the tank with the 210 set, but the set called for a hard stop at 5 reps.

Hex Bar Rows
185/7, 185/7, 185/7, 185/7

EZ Bar Curls - 3 sets

Beyond 531, Cycle 1-2020, Week 1: Squats

The gyms are open again! I've been going for about a month to ramp my strength back up. Now that I know where my numbers are, I've decided to run Beyond 531 again, this time with squats, bench, sumos, and incline press. (no OHP)

Squats (plug in weight: 290)
190/5, 220/5, 245/9, 275/5
190/8, 190/8, 190/8

Shoulder Accessory Work: 3 supersets- front lateral raises with plate & DB side lateral raises

* Felt good to start a program again!!