Beyond 531, Cycle 2-2020, Week 3: Incline Bench

Incline Bench (plug in weight: 210)

160/5, 180/3, 205/1, 225/1, 240/1 (PR)

paused: 185/8, 185/8, 185/7

  * Finally hit 240 after failing at this weight twice in the past!

Accessories

plate loaded rows- 3 sets

plate loaded shoulder press- 3 sets

hip thrusts- 4 sets

curls- 3 sets

back extensions- 3 sets

abs- 3 sets

cable rows- 3 sets 

* We are doing a gym powerlifting competition on 9/12, so I am going to switch to a 6 week peaking program starting next week. 

Beyond 531, Cycle 2-2020, Week 3: Sumo Deadlift

Sumo Deadlift (plug in weight: 370)
275/5, 315/3, 350/8, 385/1, 410/1
315/5, 315/5, 315/5
  *This was a great session- used a straight bar instead of a deadlift bar and it felt great.

Accessory Work
Goblet Squats- 4 sets
Planks- 3 sets

Beyond 531, Cycle 2-2020, Week 3: Paused Bench Press

Paused Bench Press (plug in weight: 245)
185/5, 210/3, 235/4 (4RM), 250/1
185/10, 185/10, 185/10
  *Eh 4 RM, but the rep of 250 flew up.

Accessory Work
Incline DB's: 90's/5, 90's/5, 90's/5, 90's/5
Curls- 3 sets
Lat PDs- 5 sets

Beyond 531, Cycle 2-2020, Week 3: Squats; Hex Bar Dead PR

Squats (plug in weight: 310)
230/5, 265/3, 295/7 (7RM)

Hex Bar Deadlift
335/1, 385/1, 425/1, 480/1 (PR), 500/1 (PR)

Squats (back off sets)
230/5, 230/5, 230/5

* I felt like having a little fun today with the hex bar, based on how working with it recently has felt. I had a feeling that I would be good for 500, so I decided to give it a shot. It was the first time in my life that I've ever picked up 500 pounds! I know that I could have done more than that, too, if I started off the session with a true PR in mind. That being said, I am not really "training" this exercise for PRs anymore, so I just wanted to hit the magic number of 500 for fun. 

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

Incline Press (plug in weight: 210)
150/3, 170/3, 190/3, 210/5 (5RM)
paused: 175/7, 175/7, touch and go: 175/11
   * 5RM, but eh, wanted 6+

Accessories
plate loaded shoulder press- 3 sets
back extensions & abs- 3 supersets
plate loaded row machine- 3 sets
hip thrusts- 3 sets
curls- 1 set

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

Sumo Deadlift (plug in weight: 370)
260/3, 295/3, 335/8, 370/3, 405/1
260/5, 260/5, 260/5
  * Another good week with the narrower stance.

Accessory Work:
Hex Bar Deadlift
315/3, 365/3, 415/3, 435/3, 455/1

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

Paused Bench Press (plug in weight: 245)
175/3, 195/3, 225/3, 245/3 (3RM)
175/10, 175/10, 175/10
   Felt like going for a RM @ 245 tonight. Almost got 4, probably would have been good for 4, maybe 5, if I didn't do the set of 225 before it. I'll take 3, though, because it's a +10 pound 3RM.

Accessories
Incline DB: 85's/8, 95's/4, 95's/4, 75's/8
2 supersets: neutral grip pull-ups & front raises
2 supersets: neutral grip pull-ups & side raises

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

Squats (plug in weight: 310)
215/3, 250/3, 280/9, 310/3
215/5, 215/5, 215/5

Accessories
plate loaded shoulder press- 3 sets
plate loaded rows- 3 sets
curls- 3 sets
lat pulldowns- 3 sets

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

Incline Press (plug in weight: 210)
135/5, 155/5, 180/5, 205/7 (7RM), 230/1 (ties 1RM)
paused: 160/8, 160/8, 160/10

* This session was OK, but nothing special. 230/1 was a hard stop at 1. May have done 2 with a spotter. May have also done 8 @ 205 with a spotter.

Accessory Work
plate loaded shoulder press machine- 4 sets
hip thrusts- 4 sets
back extensions- 3 sets
abs- 3 sets

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

Sumo Deadlifts (plug in weight: 370)
245/5, 275/5, 315/10, 350/5, 370/3
245/5, 245/5, 245/5
   * These are the best pulls have felt in a long time. I moved my feet in a little- maybe that's it?

Accessory Work
Hex Bar Rows: 185/7, 205/6, 215/5, 215/5

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

Paused Bench Press (plug in weight: 245)
160/5, 185/5, 210/10 (10RM), 230/5 (5RM)
160/10, 160/10, 160/10
   * Another great bench workout... loving this right now!  230/5 was a default 5RM because it was a hard stop at 5. I definitely had at least one more in the tank.

Accessories
Incline DB's: 75's/10, 85's/8, 95's/5
3 supersets: side & front raises

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

Squats (plug in weight: 310)
200/5, 230/5, 265/11, 295/4
200/5, 200/5, 200/5
 
Accessories:
Hex Bar Deadlift
155/5, 245/5, 315/5, 365/5, 415/4, 415/4
   * haven't done these in years....felt good.....will mix them in with accessory work

3 supersets: lat pulldowns, curls

Beyond 531, Cycle 1-2020, Week 6: Incline Press

Incline Press (plug in weight: 200)
150/5, 170/3, 195/11 (11RM), 210/1, 225/1
150/10, 150/10, 150/10
   * Previous RM @ 195 was 8, so +3 reps is pretty sweet.

Accessories
plate loaded shoulder press- 4 sets
abs- 3 sets
hip thrusts- 4 sets
plate loaded rows- 3 sets

Beyond 531, Cycle 1-2020, Week 6: Sumo Deadlifts

Sumo Deadlifts (plug in weight: 360)
270/5, 305/3, 340/1, 375/1, 400/1
270/8, 270/8, 270/8
   * Just hit the minimum on the third set because I was so annoyed at missing 395 last week, that I really wanted to hit 400 tonight. It wasn't that pretty, but I did it. Deadlifts have been so meh since the gyms have reopened.

Accessory Work
Rows (super deadlift bar)- 4 sets
Back Extensions- 3 sets
Abs- 3 sets

Beyond 531, Cycle 1-2020, Week 6: Paused Bench Press

Yesterday's workout:

Paused Bench Press (plug in weight: 235)
175/5, 200/3, 225/8 (8RM), 250/1
175/10, 175/10, 175/10
  * Huge 8RM @ 225!! My previous RMs @ 225 were 6 (touch and go) and 4 (paused).

Incline DB Press
75's/10, 85's/7, 85's/7

3 supersets: cable front raises, cable side raises

Beyond 531, Cycle 1-2020, Week 6: Squats

Squats (plug in weight: 300)
225/5, 255/3, 285/9 (9RM), 315/1
225/5, 225/5, 225/5
   * Nice 9RM today....now, if I can only get my deads going.....

Accessories
lat pulldown- 4 sets
machine curls- 3 sets

Beyond 531, Cycle 1-2020, Week 5: Incline Press

Incline Press (plug in weight: 200)
140/3, 160/3, 185/13 (13RM), 225/3 (3RM), 200/7 (7RM), 160/16 (16RM)
  * 4 RMs in one session- hard to argue with that. Really happy about 225/3- sort of came out of nowhere.

Accessory Work
4 sets hip thrusts
3 sets plate loaded lat PD
3 sets back extensions
5 sets machine shoulder presses