Big update as I usually train frequently while on the Beyond 531 template...
Cycle 12, Week 1, Day 2 - Deadlift [Beyond 531]
Agile 8, jumping jacks, tuck jumps
Deadlift - [315 TM]
Worked up to…
350x1 [Joker, 1RM PR]
315x5 [TM set, capped]
225x5x5 [from 2” deficit]
Superset w/ Deadlift
Box Jumps: numerous during warm up sets
Ab Wheel: 5x20 during down sets
Conditioning / Assistance
Prowler +90lbs / back raises: 6 trips w. low handles / 3x15
I dropped the TM a full three cycles. First, because I’d like to bring bar speed back. Second, and much more importantly, it will make the TM sets easier to load. Laziness has its place in training, surely.
350 came up OK. Definitely slow off the floor, but once I can get it to my knees, I’m golden. The box jumps and deficit deads will hopefully help with the speed off the floor. I’m trying not to overthink things like this too much because I know I basically just need to get stronger everywhere at this point.
I was running low on time, so I crammed in some light back raises between prowler trips.
Saturday, 23 April 2016
Cycle 12, Week 1, Day 3 - Overhead Press [Beyond 531]
Agile 8, Simple 6, Med Ball Throws
Overhead Press - [TM 130]
Worked up to…
150x1 [Joker, PR]
130x5 [TM set, capped]
95x10x5 [10 sets of 5, all reps paused at bottom]
Superset w/ Press
Band Face Pulls / Band Pull Aparts: many
Weighted Chins: 10x5 w/ 45lbs
1a.) Dips: 4x20
1b.) Curls: 4x15
150 flew up. I was tempted to keep working up, but decided to save it.
I stole from Jim’s recent Hardgainers template and went with 10x5 for the supplemental work. Felt great and surprised myself that I could do 10x5 chins w/ 45lbs. I started with sets of five thinking I'd be down to doing sets of 1-2 by the end.
Sunday, 24 April 2016
Cycle 12, Week 1, Day 4 - Back Squat [Beyond 531]
Agile 8, Jumping Jacks
Back Squat - [TM 270]
Worked up to…
305x1 [Joker, PR]
170x5 [TM set, capped]
1a.) Leg Press: 5x12-15
1b.) SLDL: 5x5
2.) Hanging Leg Raise: 100 total
That Hardgainers template must’ve made an impact on me, because I lifted the supplemental work for squats as well. I really, really like 20 reps squats. It must be the distance runner in me. I’ll probably stick with these for a while because I feel my form/technique is spot on throughout.
Gave some thought to short-term/long-term goals...
Some random short-term goals:
Bench: 275x1 (hopefully within current cycle)
Deadlift: 315x10 (This cycle or next cycle)
Press: 160x1 (hopefully within current cycle)
Squat: 225x20 (2-3 cycles down the road)
1 Mile Run: sub 5:30 (this is probably doable today, but I’d like to set some easily attainable running goals to get my mind motivated to actually run again)