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.