531 4 Day Full Body (C30_1C)

This morning I completed 531 4 Day Full Body (C30_1C) as follows:

Squats	5-135, 5-155, 3-185, 5-205, 3x4 @ 245

Superset:
BP	5-115, 5-165, 5x5 @ 205
DB Hammer Curls	3x15 @ 20

DB BOLR	3x10 @ 15

DB Shrugs  15-50, 15-55, 15-60

Bodyweight: ??? Pounds (Down ??? pounds from 221.0 on 5/30)

Workout Duration: 57:46.15 mm:ss (with 1:00 rest between sets)

I had a good workout at Untamed Strength with my son.  I took the day off from work because we had to drop my wife off for a medical procedure.  We were looking to kill some time while waiting for her, so I talked him into going to the gym with me.  I got in my normal workout while he was able to shadow me and do his lifts with kettle bells and dumbbells.  Alan was cool and let me bring him in there so that was nice.

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531 4 Day Full Body (C30_1B)

This morning I completed 531 4 Day Full Body (C30_1B) as follows:

Superset:
4" Block Pulls  3-165, 3-201, 3-245, 3-265, 3-300, 3x4 @ 340
Incline BP  5-95, 5-125, 5x5 @ 165

Triset:
KB French Press 3x15 @ 35
Multi-Grip Chins  3x8
Back Raises 3x15

Bodyweight: 218.0 Pounds (Down 3.0 pounds from 221.0 on 5/30)

Workout Duration: 37:01.90 mm:ss (with 1:00 rest between sets)

Good quick workout.  This week I'm leaving out my joker reps so things are going more quickly than they will in the coming weeks.  The exercise choices are really feeling good.

531 4 Day Full Body (C30_1A)

This morning I completed 531 4 Day Full Body (C30_1A) as follows:

Superset:
Bench Press	5-115, 5-130, 5-165, 5-175, 5-205, 3x4 @ 230
Band Facepulls	5x20

Superset:
SSB Squats	5-135, 5x5 @ 195
DB OHP	5x8 @ 30

Back Raises 3x15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 38:50.91 mm:ss (with 1:00 rest between sets)

Excellent workout today.  On my previous cycle I ran a version of 4 Day Full Body from the Wendler Forum.  Now I'm switching to the version in the Forever 531 book and I think I'll like it better.  It uses 5's more than PR sets.  I like the mix of exercises and think it'll do me some good.

531 4 Day Full Body (C29_3D)

This morning I completed 531 4 Day Full Body (C29_3D) as follows:

SSB Squats  5-95, 5-115, 5-135, 5-165, 5-185, 5-215, 5-185, 5-165

Fat Bar Incline BP 5-90, 5-110, 3-130, 5-165, 3-185, 3-210 (1+)
    FSL Sets: 3x5 @ 165

Tri-set:
KB French Press	3x12 @ 35
Upright Rows  3x6 @ 110
Decline Situps 3x10

Bodyweight: 217.6 Pounds (Down 3.4 pounds from 221.0 on 5/30)

Workout Duration: 49:58.66 mm:ss (with 1:00 rest between sets)

Good workout today.  This was my final workout of the cycle.  I debated which program/template to go with next and went back and forth between 531 (1000% Awesome, Builiding the Monolith, etc.) and Sheiko but decided to stick with a variation on 4 Day Full Body from 531 Forever.  It'll involve some SSL sets, Jokers, variations including SSB Squats, Incline Bench, and a lot of good hard work.  I'll move back to Sheiko closer to my next meet but in the meantime doing lots of sub-max 531-style work will do me good.

531 4 Day Full Body (C29_3C)

This morning I completed 531 4 Day Full Body (C29_3C) as follows:

Superset:
Fat Bar Bench Press 5-110, 5-130, 3-160, 5-195, 3-220, 5-245 (1+), 3x5 @ 195
1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-235, 3-275, 3-295, 3-275, 3-235

Tri-set:
DB OHP  3x7 @ 30
DB Hammer Curls 3x10 @ 20
Back Raises 3x12

Bodyweight: 219.6 Pounds (Down 1.4 pounds from 221.0 on 5/30)

Workout Duration: 44:14.08 mm:ss (with 1:00 rest between sets)

Good workout today.  I've got one more workout to go on this Cycle.  I'm still trying to decide what I'm going to do next; either another cycle (or more of 531) or a Sheiko program that I've got lined out.  We'll see. :)

531 4 Day Full Body (C29_3B)

Yesterday evening I completed 531 4 Day Full Body (C29_3B) as follows:

Squats  5-135, 5-155, 3-165, 5-205, 3-235, 2-275, 2x3 @ 225

Light Bench Press 5-45, 5-95, 5-135, 3-155, 2x5 @ 185

Tri-set:
Multi-Grip Chins  3x7
KB French Press 3x7 @ 44
Leg Raises  3x7

Bodyweight: 218.4 Pounds (Down 2.6 pounds from 221.0 on 5/30)

Workout Duration: 47:06.61 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength.  The gym was hot and that sapped my strength some but it was good to get a workout in.  I saw Andy there for the first time in a while so that was cool too.

531 4 Day Full Body (C29_3A)

This morning I completed 531 4 Day Full Body (C29_3A) as follows:

Superset:
4" Block Pulls  3-155, 3-195, 3-230, 3-290, 3-335, 3-365, 3-335, 3-290
Fat Bar Bench Press 5-115, 5-130, 5-160, 5-200, 5-220, 5-245, 5-220, 5-200

Tri-set:
Multi-Grip Chins  3x10
Incline DB BP 3x6 @ 45
Back Raises 3x12

Bodyweight: 218.6 Pounds (Down 2.4 pounds from 221.0 on 5/30)

Workout Duration: 47:00.01 mm:ss (with 1:00 rest between sets)