531 4 Day Full Body (C30_2D)

This morning I completed 531 4 Day Full Body (C30_2D) as follows:

Superset:
1.75" Deficit Deadlifts	3-135, 3-225, 3-291, 5x3 @ 335
Decline Benchpress  5-95, 5-115, 5-135, 5-155, 5-185, 3x3 @ 200

Backraises	15, 15 

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 29:51.74 mm:ss (with 1:00 rest between sets)

Good workout today.  Had family visiting and was running short on time so I got 'er done quickly.
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531 4 Day Full Body (C30_2C)

This evening I completed 531 4 Day Full Body (C30_2C) as follows:

Squats	5-105, 5-145, 3-175, 3-200, 3-235, 3x3 @ 260

Bench Press  5-135, 3-175, 3-205, 7x5 @ 225 (Smolov 1B)

Superset:
Lat Pulldowns	5x10 @ 90
KB French Press	5x8 @ 44

Decline Situps	3x10

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 1:11:12.30 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength.  Squats were tough in the heat but otherwise felt good.  7x5 on the bench was a challenge but also felt good.

531 4 Day Full Body (C30_2B)

This morning I completed 531 4 Day Full Body (C30_2B) as follows:

Superset:
4" Block Pulls  3-160, 3-205, 3-245, 3-280, 3-320, 3x3 @ 360
Incline BP  5-95, 5-135, 7x5 @ 175

Triset:
DB OHP  5x8 @ 30
DB Hammer Curls 5x10 @ 20
Decline Situps  5x10

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

Workout Duration: 42:56.22 mm:ss (with 1:00 rest between sets)

531 4 Day Full Body (C30_2A)

This morning I completed 531 4 Day Full Body (C30_2A) as follows:

Bench Press	5-115, 5-135, 5-165, 5-190, 5-220, 3x3 @ 245

Tri-set:
SSB Squats	3-135, 3-185, 7x5 @ 205 (Smolov Jr. 1B)
DB BOLR 5x10 @ 15
KB French Press 5x10 @ 35

Back Raises 3x15

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

Workout Duration: 45:22.64 mm:ss (with 1:00 rest between sets)

Great workout today.  Bench seems to be doing well and my left shoulder and elbow were both feeling better today so that is a win.

I modified my SSL sets a bit to use the Smolov Jr. %'s and sets/reps.  This will allow me to get some extra work in without drastically changing my workouts.  I will do one Smolov Jr. workout for each SSL exercise per week.  That means it'll take me 12 weeks to complete a Smolov Jr. cycle instead of the "normal" 3 weeks.  This will be much easier on the body though and dovetails nicely with my 531 program.  I skipped week 1 of Smolov Jr. to align with my 531 cycles.

531 4 Day Full Body (C30_1D)

This morning I completed 531 4 Day Full Body (C30_1D) as follows:

1.5" Deficit Deadlifts	3-135, 3-225, 5x3 @ 315

Decline Benchpress  5-45, 5-95, 5-115, 5-135, 5-155, 5-175, 3x4 @ 195

Superset:
Lat Pulldowns	12-90, 4x10 @ 90
Decline Situps	5x10

DB BOLR	3x10 @ 15

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

Workout Duration: 46:23.72 mm:ss (with 1:00 rest between sets)

Another good workout at Untamed Strength this morning.  I started off with my SSL sets of Deficit Pulls and then moved on to my primary lift of the day which was Decline Bench.  I tweaked my shoulder the other day and since declines are easier on my shoulders than inclines I went with those.

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.

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.