Cycle 19 Week 1 Workout C of Jim Wendler’s 531

Today I went back and did the squat workout from last week that I skipped when I was sick. It catches me up and puts me back on my regular schedule. I'll pick back up with Bench Press on Wednesday.

This morning I completed Cycle 19 Week 1 Workout C of Jim Wendler's 531 as follows:

Tri-set:

Squats 5-135, 5-155, 5-180, 5-210, 5-240, 5-270

Alternating Superset of following with squats above:
Chins 8, 8, 8
DB Incline BP 10-50, 10-50, 10-50

Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band, 20-Band


Tri-set:

Squats BBB FSL 10-180, 10-180, 10-180

Alternating Superset of following with squats above:
Chins 8
DB Incline BP 10-50, 10-50

Band Facepulls 20-Band, 20-Band, 20-Band

Bodyweight: 203.4 Pounds (Down 4.6 Pounds from 1/1)

Workout Duration: 37:36.75 minutes (with 1:00 rest between sets)

Another tough workout today. I'm still getting my strength back after the cold and the squats were tough...I'm definitely ready to be done with the drainage. I only did 3 of the BBB sets instead of the 5 originally planned for but this felt like enough work for today.
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Cycle 19 Week 2 Workout A of 531

I spent most of last week fighting off a bad cold. This morning was the first time I felt capable of lifting in a while. I still wasn't feeling great so I temporarily skipped my last squat workout of Week 1 and moved on to my deadlift workout for next week.

I completed Cycle 19 Week 2 Workout A of 531 as follows:

Hypers 20-0

Tri-set:

Deadlifts 5-155, 5-175, 3-210, 3-230, 3-265
Multi-Grip OHP 5-122, 5-122, 5-122, 5-122, 5-122
Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band


Tri-set:

Deadlifts 3-300, 3-300, 3-300
Multi-Grip Bent Over Rows 12-122, 12-122, 12-122
Band Facepulls 20-Band, 20-Band, 20-Band

Bodyweight: 202.2 Pounds (Down 5.8 Pounds from 1/1)

Workout Duration: 29:21.95 minutes (with 1:00 rest between most sets and 2:00 between BBB sets)

Tough workout today but felt good to be back in the gym. Skipped my BBB FSL sets today on deads and instead went for 3x3 on my top set.

Cycle 19 Week 1 Workout B of Jim Wendler’s 531

This morning I completed Cycle 19 Week 1 Workout B of Jim Wendler's 531 as follows:

Tri-set:

Fat Bar Bench Press 5-125, 5-145, 5-170, 5-190, 5-215, 5-240

Alternating Superset of following with BP above:
KB Goblet Squats 10-90, 10-90, 10-90
Leg Curls 8-70, 10-60, 10-60

Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band, 20-Band

Tri-set:

Fat Bar Bench Press BBB FSL 11-160, 10-160, 10-160, 10-160, 10-160

Alternating Superset of following with BP above:
KB Goblet Squats 10-90, 10-90
Leg Curls 8-70, 10-60, 10-60

Decline Situps Skipped these today

Bodyweight: 207.6 Pounds (Down 0.4 Pounds from 1/1)

Workout Duration: 43:28.15 minutes (with 1:00 rest between sets)

Another tough workout today. I'm still fighting the cold and had a bad sleep last night. I couldn't stop coughing and wound up sleeping in my recliner for a good chunk of the night. I woke up with very sore legs and shoulders for some reason.

In any case I called an audible and substituted Leg Curls for sldl/shrugs and also dropped my goblet squat weight down to 90. For the goblets I also used my triceps bar instead of my homemaded kettlebell handle. It seems to be a little easier to keep the weight in a good position doing them this way.

Cycle 19 Week 1 Workout A of 531

This morning I completed Cycle 19 Week 1 Workout A of 531 as follows:

Hypers 15-0

Tri-set:

Deadlifts 5-155, 5-175, 5-210, 5-245, 3-285, 3-315

Alternating Superset of following with Deads above:
Dips 10-0, 10-0, 10-0
Multi-Grip Inverted Rows 10-0, 10-0, 10-0

Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band, 20-Band


Tri-set:

Deadlifts FSL 5-245, 5-245, 5-245, 5-245, 5-245

Alternating Superset of following with Deads above:
Dips 10-0, 10-0, 10-0
Multi-Grip Inverted Rows 10-0, 10-0

Power Tower Leg Raises Skipped These Today

No Extra Work/Block Pulls Today

Bodyweight: 207.6 Pounds (Down 0.4 Pounds from 1/1)

Workout Duration: 39:49.39 minutes (with 1:00 rest between most sets and 2:00 between BBB sets)

Tough workout today. I've been fighting off a head cold and my throat has been on fire. Deads were definitely challenging. On my top 2 sets I only did 3 reps each instead of the planned 5. Also, I skipped BBB this week and did 5x5 FSL instead for my primary assistance work on deads. It felt good just to get this one finished.

“Extra” Workout – Cycle 1 Week 4

This morning I completed Cycle 1 Week 4 of my "extra" workout as follows:

Alternating sets between squats and bench (i.e. do superset of squats/facepulls, rest a minute, do superset of bench/db bolr, rest, repeat):

Tri-set:
Squats 5-135, 3-165, 1-205, 5-225, 5-225, 5-225, 5-225, 5-225
Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band, 20-Band, 20-Band, 20-Band
EZ Bar Curls 12-65, 12-65, 12-65

Superset:
Multi-Grip Bar Bench Press 5-120, 3-150, 2-180
DB BOLR 10-15, 10-15, 10-15

Tri-set:
Multi-Grip Bar Bench Press 4-190, 4-190, 4-190
DB BOLR 10-15, 10-15, 10-15, 10-15 
Pendlay Rows 8-165, 8-165, 8-165

Tri-set:
Multi-Grip Bar Bench Press 4-190, 4-190, 4-190
Upright Rows 8-109, 8-109, 8-109
EZ Bar French Press 8-65, 8-65, 8-65

Bodyweight: 206.0 Pounds (Down 2.0 Pounds from 1/1)

Workout Duration: 1:01:58 (h:mm:ss) (with 1:00 rest between sets)

Good tough workout today. My primary purpose with these workouts is to get some more work in on squats and bench and also to help bring up my upper body strength overall. Thus, I tend to focus on chest, back, tris, and biceps.

Man my legs were sore going into this one. I think it was a combination of DOMS from the BBB squats on Wednesday, running out of my amino acids last week, and fighting off a cold this week that all contributed to my soreness. In any case every set of squats made me grimace. I was damn happy when they were done.

I'm still moving up slowly on the Pendlay Rows, French Press and Curls. I started light on these and am progressing slowly with the goal of being able to keep building them up over the long haul.

Cycle 18 Week 3 Workout C of Jim Wendler’s 531

This morning I completed Cycle 18 Week 3 Workout C of Jim Wendler's 531 as follows:

Tri-set:

Squats 5-135, 5-145, 5-185, 5-225, 5-250, 3-280 (vid below)

Alternating Superset of following with squats above:
Wide-Grip Pullups 8, 8, 8
Dips 10, 10, 10

Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band, 20-Band


Tri-set:

Squats BBB FSL 10-225 (high bar), 10-225 (low bar), 10-225 (hb), 10-225 (lb), 10-225 (lb)

Alternating Superset of following with squats above:
Wide-Grip Pullups 8, 8
Dips 10, 10, 10

Band Facepulls 20-Band, 20-Band, 20-Band, 20-Band, 20-Band

Bodyweight: 207.4 Pounds (Down 0.6 Pounds from 1/1)

Workout Duration: 44:20.89 minutes (with 1:00 rest between sets)

Good workout today but very tough. My hips were sore going in but everything went OK, just challenging. On my heaviest set of squats I was supposed to get 5 reps but instead stopped at 3. It felt like if I did anymore my my form was going to suffer so I stopped. It wasn't my strongest effort ever but I think it was enough for today. Plus, I made up for it with the BBB sets of 225. 50 reps at 225 was challenging to say the least. Another one in the books.

Birthday Run at Empire Mine

Yesterday for my birthday I went for a run with my dog. We wound up running 8.02 miles in 1h:55m:33s on the hills at Empire Mine state park. We climbed a total of 765 ft to a max elevation of 2905 ft. It was in the high 30’s and sleeting and snowing on us…it was warm enough that the trail had a nice suction like mud which made the run a little more challenging. It was still a lot of fun and I set a new PR of 4 times up the big hill…a great way to spend my birthday.

Here is the elevation profile for the run:

Here is a video of us having fun in the snow and mud: