Run – Polaris Dr. Grass Valley

This morning I ran 2.33 miles in 28m:05s on Polaris Dr. near my house. I climbed a total of 75 ft to a max elevation of 2385 ft and burned an estimated 426 kcal.

Bodyweight: 213.8 Pounds (Up 5.8 pounds from 1/1)

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Madcows 531 (531 Cycle 20 1A)

This morning I completed Madcows 531 (531 Cycle 20 1A) as follows:

Hypers 15-0, 15-0

Tri-Set:
Leg Curls 8-75, 8-75, 8-75
Squats 5-140, 5-170, 5-185, 5-210, 5-240
Multi-Grip Pullups 5, 5, 5, 5, 5

Superset:
Fat Bar BP 5-130, 5-160, 5-170, 5-195, 5-225
Rows 5-105, 5-125, 5-135, 5-155, 5-175

Superset:
DB BOLR 10-20, 10-20, 10-20, 10-20
Decline Situps 10, 10, 10, 10

FSL Decline BP 8-170, 8-170, 8-170

Bodyweight: 213.8 Pounds (Up 5.8 pounds from 1/1)

Workout Duration: 54:01.55 minutes (with 1:00 rest between sets)

This is the first workout of what I plan on being a solid year of 531 programming.  In the past I’ve started and stopped the Madcow’s 5×5 Program a number of times.  I really like the layout of this program but I’ve always had trouble keeping up with the linear progression.  I decided to mix things up a bit and fit 531 with 5’s Progression to the Madcow layout.  Combing Wendler and Starr together sounds like a winner to me.

Back (Supplemental) Workout

This morning I completed a Back (Supplemental) Workout as follows:

Block Pulls 3-155, 3-245, 3-295, 3-335, 3-375

Superset:
Meadows Rows 10-50, 10-50, 10-50, 10-50
DB Rows 10-85, 10-85, 10-85, 10-85

Superset:
TBar Rows 12-140, 12-140, 12-140
Lat Pulldowns 6-100, 10-100, 10-100

Superset:
V-Grip Lat Pulldowns 8-100, 8-100, 8-100
KB Swings 12-35, 12-35, 12-35

Bodyweight: 210.8 Pounds (Up 2.8 pounds from 1/1)

Workout Duration: 49:23.90 minutes (with 1:00 rest between sets)

OHP (531 Cycle 20 1D) Workout

This morning I completed an OHP (531 Cycle 20 1D) Workout as follows:

Superset:
Multi-Grip OHP 5-65, 5-75, 5-95, 5-95, 5-115, 5-125
Upright Rows 8-115, 8-115, 8-115, 8-115, 8-115

Tri-Set:
Multi-Grip Pullups 8-0, 8-0, 8-0, 8-0, 8-0
BBB Bench Press 10-135, 10-135, 10-135, 10-135, 10-135
Decline Situps 10, 10, 10, 10, 10

Bodyweight: 209.8 Pounds (Up 1.8 pounds from 1/1)

Workout Duration: 31:51.71 minutes (with 1:00 rest between sets)

Squat (531 Cycle 20 1C) Workout

This morning I completed a Squat (531 Cycle 20 1C) Workout as follows:

Tri-Set:
Leg Curls 8-75, 8-75, 8-75, 8-75, 8-75
Squats 5-115, 5-140, 5-175, 5-185, 5-210, 5-240
Band Facepulls 20, 20, 20, 20, 20

Superset:
BBS Deadlifts 10x3 @ 243
Leg Extensions 8-75, 8-75, 8-75, 8-75, 8-75

Bodyweight: 209.6 Pounds (Up 1.6 pounds from 1/1)

Workout Duration: 41:26.77 minutes (with 1:00 rest between sets)