Unf*ck Your Program Int. (1D)

This morning I completed Unf*ck Your Program Int. (1D) as follows:

Shoulder Rehab Circuit with Red Micro Bands

Superset:
SSB Squats  5-45, 5-135, 3x12 @ 175
DB BOLR  3x12 @ 15

Superset:
Football Bar CGBP  5-95, 3-145, 3x12 @ 160
Rolling DB Extension  3x12 @ 15 

Decline Situps  3x15

Bodyweight: 213.8 Pounds (Down 8.4 pounds from 222.2 on 7/9)

Workout Duration: 0:44:40.19 h:mm:ss.ms (with 1:00 rest between sets)

Short but effective workout today.  The SSB Squats were 50 pounds lighter than the previous workout but my legs were still a little sore from sumos so they did a good job of working that out.  The combo of football bar cgbp and rolling db extensions smoked my tris and had them screaming by the end...should be good for me and help my bench in the long run.
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Unf*ck Your Program Int. (1C)

Tonight I completed Unf*ck Your Program Int. (1C) as follows:

Sumo Deadlifts  3-135, 3-201, 3-245, 3-295, 5x5 @ 320 (vid below)

Superset:
DB Incline Rows  3x12 @ 50
Back Raises  3x15

Multi-Grip Chins  3x12

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:48:24.94 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout.  I haven't done sumos in a while but they felt good.  The 5x5 wasn't easy but it wasn't terrible either.  I think those will help supplement my conventionals and build some more strength heading into my meet next month.

These workouts are fairly short but man do they leave me feeling like I got a lot of good work in.

Unf*ck Your Program Int. (1B)

This morning I completed Unf*ck Your Program Int. (1B) as follows:

Shoulder Rehab Circuit with Red Micro Bands

Superset:
SSB Squats  5-45, 5-135, 5-185, 3x12 @ 225
Decline Bench Press  5-45, 5-135, 5-175, 3x12 @ 205

Superset:
DB L-Flyes  3x12 @ 10
Incline DB Shrugs  3x12 @ 45

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 0:43:33.85 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  My shoulder was still a little sore going in, but really this was the best it's felt in a long time.  I think my rehab treatments have been paying off...along with staying away from OHP.  In order to continue this trend I did SSB Squats and also decline bench since both of them are much easier on my shoulders than the competition variants.

I kept the L-Flyes and the shrugs light to take it easy on the shoulders but will bump both of them next time they come around.

Unf*ck Your Program Intermediate (1A)

This morning I completed Unf*ck Your Program Int. (1A) as follows:

Wagon Wheel Deadlifts 3-135, 3-225, 3-315, 3-385
       2-400, 3x1 @ 430 (vid final set below)

1.5" Deficit Deadlifts FSL 3x3 @ 315

Duffalo Bar Incline BP 5-55, 5-125, 3x12 @ 150 (vid below - cut off at 6 reps)

Superset:
Fat Bar Curls 3x12 @ 65
Decline Situps 3x15

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 1:08:49.29 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning at Untamed. I started my new "Unf*ck Your Program - Intermediate" program from Ben Pollack. For deadlift progression I'm actually using the "Surovetsky Deadlift Program" instead though. It calls for deadlifts one day a week and alternate stance deadlifts a 2nd day of the week, just like Pollack's program, but Pollack starts off much lighter with sets of 12 and works to a peak over 10 weeks. I've got a deadlift competition coming up on 10/6 (Caffeine & Kilos) though so I have to peak sooner and push it a little harder. I'll be following UFYP for all my other lifts.

https://phdeadlift.com/p/free-intermediate-program

http://benchpressprograms.blogspot.com/2011/12/surovetsky-deadlift-program.html

http://woddrive.com/common/surovetsky.html

531 1000% Awesome(r) (C32_3C)

This morning I completed 531 1000% Awesome(r) (C32_3C) as follows:

Superset:
Bench Press  5-115, 3-140, 3-170, 3-210, 2-240, 2-265, 2-265, 6-265 (vid below)
Band Facepulls  5x10

Bench Press SSL  2x3 @ 240

Superset:
SSB Squats  3-135, 3-185, 5x5 @ 235 (vid below)
TBar Rows  5-90, 5-115, 5-140, 5-175, 5-195

Superset:
Triceps Pushdowns  3x12 @ 50
Back Raises  3x15

Bodyweight: 217.2 Pounds (Down 5.0 pounds from 222.2 on 7/9)

Workout Duration: 1:08:20.57 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  I decided to stick around home and workout here instead of making the trip down to Untamed today...I'll head down there on Monday.

My left shoulder is still very sore so I was worried heading into bench today.  They went well though and I felt pretty strong.

SSBs felt good until my last two sets.  My left hammy in particular started to get really sore to the point where I was nervous about straining it.  I reduced my depth and finished out my reps and moved on.  I walked a mile after working out and that seemed to loosen it up some.

That concludes Cycle 32 of 531.  I'm going to take a break from 531 and switch programs for a while.  I was planning to move over to Sheiko full time but given how beat up I feel I'm going to switch over to Ben Pollack's free intermediate program instead.  It starts off with higher volume and lower weights which should let me heal up some.  It builds up to a nice peak by week 10.  His "Unf*ck Your Program" series of YouTube is very interesting and this program looks perfect for me right now.

https://phdeadlift.com/p/free-intermediate-program

531 1000% Awesome(r) (C32_3A)

This morning I completed 531 1000% Awesome(r) (C32_3A) as follows:

SSB Squats  3-135, 3-155, 3-185, 3-230, 2-260, 2-295, 2-295, 5-295 (vid below)

Superset:
SSB Squats FSL  3x8 @ 230
Fat Bar Bench Press  5-70, 3-140, 4-210, 5-210, 5-210

Tri-set:
DB Incline BP 3x9 @ 60
Weighted Chins  3x5 @ 35
Back Raises 3x15

Bodyweight: 216.2 Pounds (Down 6.0 pounds from 222.2 on 7/9) Pizza carb up last night

Workout Duration: 48:50.12 mm:ss (with 1:00 rest between sets)

Good workout today.  My SSB Squats are feeling strong which is good.  My left shoulder was a bit sore but the Fat Bar Bench felt OK.  I didn't push it too heavy and am hoping things loosen up if I stay away from the OHP.

531 1000% Awesome(r) (C32_3B)

Tonight I completed 531 1000% Awesome(r) (C32_3B) as follows:

3" Block Pulls  3-135, 3-185, 3-225, 3-250, 3-315, 2-365
          3x2 @ 405 (vid final set below)

1.5" Deficit Deadlifts FSL  3x3 @ 315

OHP  3-95, 3-100, 2-115, 2x2 @ 125, 4-125 

Superset:
DB OHP  10-30, 2x10 @ 35
DB Hammer Curls 10-30, 10-35, 8-35

DB BOLR 3x10 @ 20

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 57:25.08 mm:ss.ms (with 1:00 rest between sets)

Good workout at Untamed Strength.  It was their 5th pary and Alan was having a party so it was pretty packed.  I got in and got my work done, though, and it felt pretty good.

Deads felt good.  I got all of my planned reps and the final 3 sets at 405 seemed to move well.  It feels like I'm making good progress there and I'm getting ready to start pushing it harder.

I put OHP back in for the first time in a while.  I've been laying off them to give my shoulder a break.  I didn't push it too hard but my shoulder is a little tender this morning again so I'll have to watch out for those I'm thinking.