Week 6D Deadlifts (531 Cycle 19) Workout

 

This morning I completed Week 6D Deadlifts (531 Cycle 19) Workout as follows:

Superset:
Hypers 15-0, 15-0, 15-0
Deadlifts 3-175, 3-215, 3-260

Superset:
Deadlifts 2-305, 3-335, 3-335, 3-335
DB BOLR 12-20, 12-20, 12-20

Superset:
Block Pulls 2-335, 2-353, 2-373
DB Rows 12-85, 12-85, 12-85

Bodyweight: 205.2 Pounds (Down 2.8 Pounds from 1/1) -- Carb Nite last night

Workout Duration: 46:53.48 minutes (with 1:00 rest between sets)
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Week 6C OHP Workout (531 Cycle 19)

This morning I completed Week 6C OHP Workout (531 Cycle 19) as follows:

Superset:
Multi-Grip OHP 5-65, 5-70, 5-85
Dips 8-0, 9-0, 10-0

Superset:
Multi-Grip OHP 5-100, 5-115, 5-130
Upright Rows 9-105, 9-105, 9-105

Superset:
Multi-Grip OHP 5-130, 5-115, 5-100
CGBP 7-185, 7-185, 7-185

Drag Curls 10-85, 10-85, 10-85

Bodyweight: 205.6 Pounds (Down 2.4 Pounds from 1/1)

Workout Duration: 35:53.26 minutes (with 1:00 rest between sets)

Good workout today. I'm enjoying mixing the 531 with the Triangle Pyramid on my main exercise. The accessory work from the 12 Week Intermediate Deadlift plan is working well too.

Week 6B Squat Workout (531 Cycle 19)

 

This morning I completed Week 6B Squat Workout (531 Cycle 19) as follows:

Superset:
Leg Curls 8-75, 8-75, 8-75
Squats 5-115, 5-135, 5-165

Tri-set:
Squats 5-190, 5-220, 5-245
Band Facepulls 20-Band, 20-Band, 20-Band
Bent Over Rows 5-185, 5-185, 5-185

Squats 5-245, 5-220, 5-190

Superset:
Pullups 8-0, 8-0, 8-0
V-Grip Pulldowns 10-105, 10-105, 10-105

Bodyweight: 204.2 Pounds (Down 3.8 Pounds from 1/1)

Workout Duration: 45:22.23 minutes (with 1:00 rest between sets)

 

Week 6A Bench Press (531 Cycle 19)

This morning I completed Week 6A Bench Press Workout (531 Cycle 19) as follows:

Superset:
Bench Press 5-135, 5-135, 5-155, 5-185, 5-205
Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band

Bench Press 5-230, 5-230, 5-205, 5-185

Superset:
Decline Bench Press 7-215, 7-215, 7-215
DB OHP 9-30, 9-30, 9-30

Superset:
Multi-Grip French Press 10-70, 8-70, 10-70
DB Hammer Curls 10-30, 10-30, 10-30

Bodyweight: 206.8 Pounds (Down 1.2 Pounds from 1/1) -- Still burning off gain from Carb Nite

Workout Duration: 41:21.54 minutes (with 1:00 rest between sets)

Good workout today. I changed up the bench press workout a little to use 3/5/1 percentages and an up and down pyramid. This will allow me to progress longer than the Kroc Reverese Pyramid workout I had been using. I will use this same format for squats and OHP too. Deads are still going good and I'm going to keep riding the 12 week Intermediate Deadlift plan train for the full 12 weeks as originally planned.

Trail Run – Providence Mine Nevada City

This morning I ran 6.04 miles in 1h:23m:04s at the on the Deer Creek Tribute Trail in Nevada City.  I climbed a total of 378 ft to a max elevation of 2699 ft and burned an estimated 1040 kcal.  It was a tough run with lots of hills.  I intended to go 8 miles but was spent after 6.  I have the 14.5 mile Hot Shot trail race coming up on 4/8 so I really need to bump up my miles.