T Nation

Strictly Business


#1

Finally decided on a new log title. It's time for me to get down to business and do what I know how to do, strength train. I have my goals and I have my plan I just need to adhere to it fully and confidently like I've always done and I'll get where I need to be. I'm going to be doing Beyond 531 I'm just as excited about this program as Jim is in his book because it implements complete customizability while still following slow steady progression. I'm super pumped.

Best Gym Lifts @ 170

Deadlift 405x1
Squat 375x1
Press 165x1
Bench 235x1
DB Row 80x30 - 125x6 - 100x14
Front Squat 275x1

Goals

*Squat 405x1

Don't be stingy, but don't get hurt being greedy.


#2

I won't be starting the Beyond 531 progression until I finish the progression I'm doing at the moment. Anything before the main lifts is light activation work.

Monday
Rev. Pec Deck 2x20
Ext. Rotations 2x20
Press
Face Pulls 3x10
CNG Pulldown 3x10
Vbar Pushdown 3x10
Curl 100 Rep Challenge

Tuesday
Agile 8
Standing Crunch 2x20
GHR 2x10
Deadlift
GoodMorning 3x10
Lying Leg Curl 3x10
Standing Crunch 3x10
Prowler

Thursday
Cable Fly 2x20
Ext. Rotations 2x20
Incline Bench
DB Incline 3x10
HS Row 3x10
Lying Ext 3x10
K Rows 100 Rep Challenge

Friday
Agile 8
Standing Crunch 2x20
GHR 2x10
Squat
Leg Press 3x10
Leg Ext 3x10
Machine Crunch 3x10
Prowler


#3

briefcases and shit


#4

To go to grad school or not to go to grad school, that is the question.


#5

Rev. Pec Deck 2x20
25x20
25x20

Ext. Rotations 2x20
5x20
5x20

Press - Alternated with 20 Pull-Aparts
65x10
85x10
105x10 PR

Joker Sets - Alternated with 20 Pull-Aparts
115x1
125x1
135x1
145x1 Excited to see what I can do in the coming weeks

Face Pulls 4x10
15x10
15x10
15x10
15x10

CNG Pulldown 4x10
85x10
100x10
120x10
140x10

Vbar Pushdown 4x10
30x10
40x10
50x10
60x10

Plate Raise 100 Rep Challenge
25x50
+25x10 We'll see how this goes


#6

Agile 8

Standing Crunch 2x20
20x20
20x20

Assisted GHR 2x10
10
10

Deadlift
215x6
245x6
275x6

Joker Sets
295x1
315x1
335x1

GoodMorning 4x10
95x10
95x10
95x10
95x10

Lying Leg Curl 3x10
30x10
50x10
70x10

Standing Crunch 3x10
30x10
40x10
50x10

Standing Calf 4x10
320x10
340x10
360x10
380x10

Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards


#7

#8

Cable Fly 2x20
7.5x20
7.5x20

Ext. Rotations 2x20
5x20
5x20

Incline Bench
85x10
105x10
125x10

Joker Sets
135x1
145x1
155x1
165x1 No chest pain. Time to make some gainz.

DB Incline 4x10
15x10
25x10
35x10
45x10

HS Row 4x10
170x10
190x10
210x10
230x10

Lying Ext 4x10
30x10
40x10
50x10
60x10

K Rows 100 Rep Challenge
80x40
+80x20 These pump your entire upper body, I like 'em.


#9

Agile 8

Standing Crunch 2x20
20x20
20x20

Assisted GHR 2x10
10
10

Squat
10x135
10x155
10x175

Joker Sets
1x195
1x215
1x235
1x255
1x275
1x295 Probably could have done 315 but I'm okay with 295 because its about 70lbs from where my max used to be, just like my deadlift.

Leg Press 4x10
10x90
10x90
10x180
10x270

Leg Ext 3x10
10x60
10x80
10x100

Machine Crunch 3x10
10x40
10x50
10x60

Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards


#10

Feeling good about this program, as is my body.


#11

Rev. Pec Deck 2x20
25x20
25x20

Ext. Rotations 2x20
5x20
5x20

Press
45x5
55x5
65x5
75x5
90x3
100x3
115x1
125x6 PR

Joker Sets
130x1
135x1

First Set Last
90x5
90x5
90x5

Face Pulls 4x10
15x10
15x10
15x10
15x10

CNG Pulldown 4x10
85x10
100x10
120x10
140x10

Vbar Pushdown 4x10
30x10
40x10
50x10
60x10

Plate Raise 100 Rep Challenge - Dropping these because it aggravates my shoulder.


#12

Agile 8

Standing Crunch 2x20
20x20
20x20

Assisted GHR 2x10
10
10

Deadlift
135x5
155x5
175x5
200x3
230x3
260x1
285x6 Very easy.

Joker Sets
300x1
315x1

First Set Last
200x5
200x5
200x5

GoodMorning 4x10
95x10
95x10
95x10
95x10

Lying Leg Curl 3x10
30x10
50x10
70x10

Standing Crunch 3x10
30x10
40x10
50x10

Standing Calf 3x10
300x10
320x10
340x10

Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards

I most likely won't attempt to progress on the assistance lifts because the main lift work is going to be very taxing, and will hopefully provide enough stimulus on its own.


#13

Cable Fly 2x20
7.5x20
7.5x20

Ext. Rotations 2x20
5x20
5x20

Incline Bench
45x5
60x5
75x5
90x5
105x3
120x3
135x1
145x6 Did as many as I could while my chest was doing the work

DB Incline 4x10
25x10
35x10
45x10

HS Row 4x10
200x10
220x10
240x10

Lying Ext 4x10
40x10
50x10
60x10

K Rows 100 Rep Challenge
80x40
80x25


#14

Agile 8

Standing Crunch 2x20
20x20
20x20

Assisted GHR 2x10
10
10

Squat
5x55
5x80
5x105
5x130
5x155
3x180
3x205
1x230
5x255

Joker Sets
1x270

First Set Last
5x180
5x180
5x180

Leg Press 4x10
10x90
10x90
10x180
10x270

Leg Ext 3x10
10x60
10x80
10x100

Machine Crunch 3x10
10x40
10x50
10x60

Prowler
90 lbs x 40 yards
90 lbs x 40 yards

Got really tired towards the end


#15

Rev. Pec Deck 2x20
25x20
25x20

Ext. Rotations 2x20
5x20
5x20

Press
45x5
55x5
65x5
75x5
90x3
100x3
115x1
125x7 PR

Joker Sets
130x1

Face Pulls 4x10
15x10
15x10
15x10

CNG Pulldown 4x10
100x10
120x10
140x10

Vbar Pushdown 4x10
40x10
50x10
60x10

EZ Curl 100 Rep Challenge
40x50
Rest
40x20


#16

Agile 8

Standing Crunch 2x20
20x20
20x20

Assisted GHR 2x10
10
10

Deadlift
135x5
155x5
175x5
200x3
230x3
260x1
285x6

Joker Sets
300x1
315x1

GoodMorning 4x10
95x10
95x10
95x10

Lying Leg Curl 3x10
30x10
50x10
70x10

Standing Crunch 3x10
30x10
40x10
50x10

Standing Calf 3x10
300x10
320x10
340x10

Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards


#17

Changed some stuff up for bench day. Tired of trying to make it work so I'm going to do floor presses.

Cable Fly 2x20
7.5x20
7.5x20

Ext. Rotations 2x20
5x20
5x20

Floor Press
95x6
115x6
135x6
155x6 PR (sorta) It is amazing how weak I am at horizontal pressing.

Clean and Jerk 4x3
105x3
115x3
125x3
135x3

Snatch Grip High Pull 4x3
135x3
145x3
155x3
165x3 PR (sorta) I like these a lot.

Lying Ext 4x10
40x10
50x10
60x10

HS Row 4x10
180x10
200x10
220x10

Kroc Row
90x14


#18

so strict


#19

so weak, at the moment


#20

Agile 8

Standing Crunch 2x20
20x20
20x20

Assisted GHR 2x10
10
10

Squat
5x55
5x80
5x105
5x130
5x155
3x180
3x205
1x230
5x255 Much better than last week

Joker Sets
1x270
1x280 Very easy

First Set Last
5x180

Leg Press 4x10
10x90
10x180
10x270

Leg Ext 3x10
10x60
10x80
10x100

Machine Crunch 3x10
10x40
10x50
10x60

Seated Calf 3x10
10x95
10x115
10x135

Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards

Felt really good on the day aside from my upper back being sore as all hell from snatch grip high pulls