531 4 Day Full Body (C30_3B)

This morning I completed 531 4 Day Full Body (C30_3B) as follows:

Superset:
4" Block Pulls  3-160, 3-200, 3-245, 3-300, 3-340, 3x2 @ 385
Incline BP  3-115, 3-145, 3-165, 5x5 @ 185

Superset:
DB BOLR 3x10 @ 15
Hypers  3x15

Bodyweight: 219.2.0 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 35:10.14 mm:ss (with 1:00 rest between sets)
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531 4 Day Full Body (C30_3A)

This morning I completed 531 4 Day Full Body (C30_3A) as follows:

Superset:
Bench Press	5-115, 5-135, 5-165, 5-205, 5-230, 3x2 @ 260
--1st 3 Sets - Band Facepulls  3x20
--2nd 5 Sets - DB Hammer Curls 5x10 @ 25

Superset:
SSB Squats	5-135, 5-185, 8x4 @ 215 (Smolov Jr. 1C)
--1st 5 Sets - DB OHP  5x9 @ 30
--2nd 5 Sets - DB BOLR 5x10 @ 15

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

Workout Duration: 54:04.28 mm:ss (with 1:00 rest between sets)

Good workout today.  That was a lot of sets of SSB but it felt good to do them.  Bench felt good but shoulders were a little sore so I stopped without doing my SlingShot Joker sets.

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.

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.