531-week two/day 2/ bench

All % are based off a 1rm of 300 @ 90% for a new adjusted 1rm of 270

Main lift- flat bench

Warm up sets

40% = 110 x 5
50% = 135 x 5
60% = 160 x 5

Working sets

70% = 190 x 3
80% = 215 x 3
90% = 245 x 7

Assistance work

Wide grip flat bench

50% = 135 x 10 x 5 sets

Chins @ body weight
x 2 x 5 sets

Decline crunches

x 10 x 5 sets

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week 2 day 1 - dead lift.

All % are based off a 1rm of 500 @ 90% for a adjusted 1rm of 450

Warm up sets

40% = 180 x 5
50% = 225 x 5
60% = 270 x 5

Working sets

70% = 315 x 3
80% = 360 x 3
90% = 405 x 7

Assistance work

Chins @ body weight x 3 x 10 sets

Pendlay rows @ 135 x 5 x 10 sets

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531-week 1/ day 4/ standing military press

All % are based off a 1rm of 200 @ 90% for adjusted 1rm of 180

Main lift - standing military press

Warm up

40% = 70 x 5
50% = 85 x 5
60% = 100 x 5

Working sets

65% = 115 x 5
75% = 135 x 5
85% = 155 x 7

Assistance work

Standing military press
50% = 85 x 10 for 5 sets

Dumbell shrugs
135 x 10 for 5 sets

Chin ups
Body weight x 3 x 5

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531-week 1/ day 3/ squat till you puke

All % are based off a 405 1rm @ 90% for a adjusted 1rm of 365

Main lift- squat

Warm up
40% =145 x 5
50% =170 x 5
60% =200 x 5

Working sets
65% = 235 x 5
75% = 270 x 5
85% = 310 x 9 thought about trying for a 10th but deep down I knew I only had like half a rep left in me so I stopped at 9.

Assistance work

Squat @ 50% = 170 x 10 x 5 sets

Was going to so RDL but ran out of time.....so I did hamstring curls instead. I know, lame..

60 x 10 x 5 sets.

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531 / week 1 / day 2 / bench press

All % are based on a max of 300 @ 90 % for a adjusted max of 270.

Wide grip flat bench

Warm up

40% 110 x 5
50% 125 x 5
60% 150 x 5

Working sets

65% 175 x 5
75% 205 x 5
85% 230 x 9 had a tenth in me but bitches out and didn't for it. Doh......

Assistance work

Close grip flat bench

135 x 10 x 5

Aux assistance work

Decline crunches x 10 x 5

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531 - boring but big /week 1/ day one / dead lift

All % are based on a 1rm of 500 @ 90%

Warm up

40% 180 x 5
50% 225 x 5
60% 270 x 5

Working sets

65% 295 x 5
75% 340 x 5
85% 385 x 5

Assistance sets

50% 225 x 10 x 5

Chins body weight x 2 x 5

Tendonitis flared up bad on the chins and ran through the whole workout but I got through. Even though I didn't lift as much as I normally do this workout program kicked my ass. Lol it looks like I found my new training program for a while.

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shoulders

Strict standing military press

Bar x 10
95 x 10
135 x 5
155 x 5
175 x 4

Push press

185 x 3
195 x 2

Dumbell shrugs
130 x 15 x 4

Barbell shrugs
315 x 10
365 x 10
405 x 5
455 x 5

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squat till you can't walk!!!!

Squats

Body weight x 10 x 2
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
340 x 2 x 2
365 x 1 x 2

Hamstring curls
50 x 20
75 x 15
100 x 10
125 x 5

Standing calves raises
455 x 10 x 4

Leg extensions

100 x 10
150 x 10
200 x 10
250 x 10

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rows and monkey work.

Band Pull ups from 2nd peg
X 5 x 4

Pendlay rows
135 x 10
155 x 10
175 x 8
195 x 6
215 x 5
235 x 4

Tbar rows
90 x 10
135 x 10
180 x 10
200 x 10
225 x 8
250 x 8

Dumbell curlzzzzzzzzzzzzzzzzzzz

35 x 10 x 5

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bench

Wide grip flat
Bar x 10
95 x 10
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
265 x 3 (5 lb pr)

Dumbell fly
35 x 10 x 3

Close grip flat
135 x 5
155 x 5
175 x 5
195 x 5
215 x 3 (over all pr. 10 lbs more and two reps more lol)

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rack pulls

245 x 5 x 4

335 x 5

385 x 1

425 x 1

450 x 1

475 x 1 x 2

Not feeling it today. Had a shitty nights sleep and no energy this morning.....

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shoulders.

Standing strict shoulder press
Bar x 15 x 2
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5
165 x 4
175 x 3

Push press
185 x 4
195 x 3
205 x 1 x 2
215 x failed. Close but no lockout....

Dumbell shrugs
130 x 15 x 3

Barbell shrugs
335 x 10
385 x 10
425 x 10
475 x 5

Shoulder strength is comming back :)

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squat till you rip somthing!!!!

Squats

Body weight x 10 x 2
135 x 10
225 x 5
250 x 5
275 x 5
300 x 5
325 x 2
325 x 1
Wanted to do two doubles but I also was focusing on getting deep. I kinda buried that last 325 too deep and had a frozen fight there for a moment. You know, where all momentum stops and you are stuck at 90 and can't go up....lol I muscled it up because ill be dammed if I am going to bail on 325 Lmao.

Hamstring curls
50 x 15
75 x 15
100 x 10
125 x 5 x 2

Standing calve raises
405 x 15 x 4

Leg extensions
100 x 10
150 x 10
200 x 10
250 x 10
300 x 5 x 2

Legs are toast...lol

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back day

Pull ups band assisted from 2nd peg
5x3

Tbar rows

90 x 10
135 x 10
180 x 10
225 x 10
250 x 10

Pendlay rows

135 x 10
155 x 10
175 x 8
195 x 6
215 x 4

Dumbell curls

35 x 10 x 5

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pressing

Wide grip flat bench
Bar x 10
135 x 10 x 2
185 x 5
205 x 5
225 x 5
250 x 3
260 x 2
250 x 3
225 x 5 x 3

Dumbell flys
35 x 10 x 3

Super close grip flat bench

135 x 10
160 x 6
185 x 3
210 x 1
185 x 3

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rack pulls and lifting dead weight.

19 inch rack pulls

No straps

135 x 10
245 x 10
335 x 10
425 x 1 x 3
475 x 1 x 2
525 x 1
550 x 1
565 x 1

Dead lifts

Double over hand grip

135 x 10
185 x 10
225 x 5
275 x 5
315 x 5
365 x 3

Alternating grip

415 x 3

Feel good about today. Been sick for a few days and was worried that today was going to suck but I felt stronger today than I have in a while.

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shoulders

Strict shoulder press

Bar x 10
70 x 10
95 x 10
120 x 5
145 x 5 x 2

Dumbell shrugs

130 x 15 x 4

Barbell shrugs

315 x 10
365 x 10
415 x 10
465 x 8

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ass to grass time!

Squats deep
Body weight x 10 x 2
Bar x 10
135 x 5
180 x 5
225 x 5
250 x 5
275 x 5
300 x 3
325 x 1 x 3
Had a good pace going and it slammed to a stop on the set of 300 on the second rep. Went way low and felt the back of my calf and had to fight to get it back up. The third rep felt fine but a little hard. Get 325 on the bar and it felt HEAVY....lol I know I still have it in me but this cutting diet is going to take a toll. Plus these early morning workouts are going to be hard for a while.....


Hamstring curls
25 x 20
50 x 15
75 x 10
100 x 8
125 x 5

Standing calf raises
405 x 10 x 4

Leg/quad extensions
100 x 10
150 x 10
200 x 10
250 x 5
300 x 4

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