Beyond 531: Cycle 3, Week 3: Overhead Press

Last workout of 2018. Also off the first week of 2019.

Overhead Press (plug in weight: 190)
45/15, 95/5, 115/5
145/5, 160/3, 180/2 (2RM)
145/9 (ties 9RM)

*180/2 was really strong. I almost feel that I should have gone for a third, but I'm not sure if I would have succeeded. I was also hoping to get 145/10, but the 9th rep was a real grinder.

I also tried some back squats. Went from 135 to 225. What hurt me the most was my left shoulder, reiterating to me for the millionth time that I need to make it a point to finally get it checked out in 2019.

Finished up the session with walking on the treadmill.

Happy New Year to the one person, if that, that still reads this page!

Beyond 531: Cycle 3, Week 3: V-Handle Deadlifts

V-Handle Deadlifts (plug in weight: 410)
155/5, 205/5, 265/5
310/5, 350/3, 390/5 (5RM)
335/10 (10RM)
 * Nice to hit two RMs after a subpar Jefferson session the other day.

Goblet Squats
60/10, 80/10, 100/10, 110/8, 120/6, 120/6

Beyond 531: Cycle 3, Week 3: Jeffersons & Incline Bench Press

I doubled up on the workout today, with Christmas upon us. I will lift two more days this week and then be away next week.

Jeffersons (plug in weight: 425)
155/5, 155/5, 205/5, 265/3, 295/2
320/5, 360/3, 405/0, 405/0
   * Failed twice to match my one rep max. Just didn't have it today. Also didn't feel like doing the 8 rep sets because I was mad. It's especially annoying to miss 405 today, considering I did 380/5 last week. You'd think 405 would be no problem.

Incline Press (plug in weight: 220)
45/20, 115/10, 145/5
165/5, 185/3, 210/2, 210/2, 210/2 (tied 2RM three times)
165/8, 165/8, 165/8, 165/8
   * This was OK. Nothing special, nothing horrible.

Beyond 531: Cycle 3, Week 2: V-Handle Deadlift

V-Handle Deadlift (plug in weight: 410)
155/5, 205/5, 265/5
290/3, 330/3, 370/6 (6RM)
290/8, 290/8, 290/8

HIIT cardio.

+15 pound 6RM. This was a great week. I wish they were all like this!

Beyond 531: Cycle 3, Week 2: Overhead Press

Overhead Press (plug in weight: 190)
45/15, 95/10
135/3, 150/3, 171/3 (ties 3RM)
135/8, 135/8, 135/8, 135/8

Back: 6 sets of plate loaded Lat PDs

Strong week...171/3 felt strong, though difficult.

Beyond 531: Cycle 3, Week 2: Jeffersons

Jeffersons (plug in weight: 425)
155/5, 205/5, 265/3
300/3, 340/3, 380/5 (big 5RM!)
300/8, 300/8, 300/8

Elliptical.

That's a +12 pound 5RM. Felt great tonight! It's amazing what sleep does for you. It's also the holiday season, which means chocolate in the office, which I am sure also has an impact.

Beyond 531: Cycle 3, Week 2: Incline Press

Incline Press (plug in weight: 220)

45/20, 95/10, 135/5

155/3, 175/3, 195/5 (ties 5RM), 200/3, 200/3

155/8, 155/8, 155/8, 155/8

Back: 4 sets Extreme Rows, 4 sets cable rows