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