Work For Today:
Deadlift: 135x5, 225x5, 275x1, 315x1, 345x1, 375x1, 405x1, 425x1, 435x1, 445x1(PR)
Pause squats: 135x5, 205x5, 225x5, 245x5
run: 1.3 miles at 7:30 pace.
So my maxes for 531 will be:
deadlift: .9x445=400lbs
squat: 325x.9= 295lbs
bench: 255x.9=230lbs
press: 185x.9=165lbs
STARTING 531: Beyond 1.1 Program
AM
Week 1 Day 1:
1/4 mile run: 1:40
Squat: 135x3, 180x3, 205x3, 235x3, 265x3+ (5)
Chins: 3, 3, 3, 3
Paused Bench: 5x5x175
Lat Pulldown: 115x10, 2x130x10, 145x8, 115x10
Tricep Pushdown: 60x25, 70x12, 70x12
Lat Raise: 3x12x20
Notes:
God awful workout. Did this early AM after traveling for 24 hours and running off of no food and 2 hours sleep. Felt like crap the whole time. Good start to the program…
Didn’t have access to my weighted vest today as per the program (getting it tomorrow), so just ran today.
PM:
3x400m at 6:31 mile pice
1x400m at 6:19 mile pace
10 minute cooldown on elliptical
531 Beyond 1.1
Work For Today:
Week 1 Day 3
Deadlifts: 135x3, 225x3, 280x3, 320x3, 360x3+ (8)
Press: 95x5, 5x5x125
Face Pulls: 10x10x70
Back Raises: 15, 13, 10
Barbell Curls: 3x10x60
Notes:
Deads went amazing, I went in trying to hit 8, and the weights just flew. Honestly could have hit a decent amount more, but decided to cut it there.
Everything after deads was done in giant sets
Work For Today:
Beyond 531 1.1
Week 1 Day 4
Weighted Walk: 25 minutes at 5 degree incline, 3mph, 55lb vest
Work For Today:
AM: Brigade PT
Did about 30 minutes of bodyweight calisthenics (total joke)
Then 2.75 mile run at a way faster pace than I would of chosen…
PM:
Beyond 1.1 Week 1 Day 5
Beltless Squats: 5x5x220
Chins: 4, 3, 3, 3, 3
Paused Bench: 135x5, 165x3, 185x3, 205x3+(7)
Lat Pulldown: 115x10, 130x10, 130x10, 145x10, 130x10
Tricep Pushdown: 60x15, 70x15, 70x15
DB Curl: 3x20x12
Notes:
Amazing how much harder it is to rep bench when doing paused reps. I got a grip that was just a little bit more narrow than normal, think it threw me off. Think I had another one or two in the tank but the bar wasnt moving well so I ended it
Work For Today:
AM:
25 min Weighted Walk: 5 degree incline, 3.1mph
Weighted Crunches: 3x10x10lbs
Pushup Planks: 3x30sec
Work For Today:
AM: Nothing because of a surprise Urinalysis at 0500. Had my workout clothes on, walking out the door when my Senior Chief stopped me. Dammit. Had to combine the work in the evening.
PM:
Beltless Deadlifts: 5x3x300
Overhead Press: 45x5, 90x5, 115x3, 135x3, 150x3+(10)
Face Pull: 10x10x70
Barbell Curl: 3x10x65
Back Raise: 3x10
Lat Raise: 3x12x20
Conditioning:
3x400m at 6:31 pace
20 minutes on elliptical
Work For Yesterday:
30 minute weighted Walk: 5.5 degree incline, 3.1mph
Work For Today:
AM: Beyond 1.1 week 2 day 2
Squats: 135x5, 190x5, 220x5, 250x5+(9)
Bench: 5x5x170
Chins: 4, 4, 4, 3, 3
Lat Pulldown: 115x10, 130x10, 100x10, 100x10, 100x10
Tricep Pushdown: 60x15, 70x15, 80x15, 70x15
PM: 2.75 mile run- 23:43
Work For Yesterday:
Half Mile Warm Up Jog
1 Mile Run: 7:24
Work For Today:
Beyond 1.1 Week 2 Day 5
Deadlifts: 155x3, 245x3, 260x3, 300x3, 340x5+(10)
Overhead Press: 5x5x125
Rear Delt Raise: 10x10x15lbs
Barbell Curl: 3x10x65
Back Raises: 3x12
Work For Today:
Farmers Walks: 30 yards? No idea really
2 runs at 115
2 runs at 125
2 runs at 135
2 runs at 145
2 runs at 165
DB Shrugs (pause at top)
65x12, 70x12, 75x12, 80x10
EZ Bar Curls: 40x12, 50x12, 60x8, 70x5
Preacher Curls: 3x12x40lbs
Hammer Curls: 20x12, 25x12, 30x12, 35x12
DB Incline Curl: 3x12x15lbs
Conditioning:
40 minutes weight vest walks at 6 degree incline and 3.3mph
Work For Today:
Run: 4x400 meters at 6:31 mile pace
15 minutes on ellyptical
Work For Today:
Beyond 1.1 Week 3 Day 1
Beltless Squat: 5x5x220
Chins: 5, 4, 4, 3, 3
Lat Pulldown: 5x10x115
Paused Bench: 135x5, 150x5, 175x5, 195x5+(8)
Tricep Pushdowns and pec deck to finish
Work For Today:
Weight Vest Walk: 30 minutes at 6 degree incline and 3.4mph
Work For Today:
AM
Beyond 1.1 Week 3 Day 3
Deadlift: 5x3x300
Press: 90x5, 105x5, 125x5, 140x5+(11)
Face Pulls: 10x10x70
Barbell Curls: 3x10x65
Back Raise: 3x12
PM: 15 minutes on elliptical
Work For Today:
1 mile run: 7:26
Weight Vest walk: 25 minutes at 6.5 degree incline and 3.3mph
Work For Today:
Beyond 1.1 Week 3 Day 5
Squat: 135x5, 180x5, 225x5, 250x3, 280x1+(5)
Chins: 5, 5, 4, 3, 3
Lat Pulldown: 5x10x115
Paused Bench:5x5x170
Tricep Pushdowns: 70x15, 70x15, 70x12, 80-60-40 dropset
Work For Today:
Farmers Walks: 2x115, 2x145, 2x165, 2x175, 2x185, 2x195
Shrugs: 70x12, 75x12, 80x12
Upright Row: 40x15, 50x15, 60x15
EZ Curl: 40x15, 50x15, 60x8, 70x6
Preacher Curl: 3x40x12
Hammer Curl: 20x15, 25x15, 30x12, 35x10
Inc Curl: 3x15x15
Conditioning: 30 minutes weighted walk at 6.5 degree inc, 3.4mph
Work For Today:
Am
Beyond 1.1 Day 1 Week 4
Deadlifts: 135x5, 225x3, 270x3, 300x3, 340x3, 380x1+(6)
Overhead Press: 90x5, 5x5x125
Face Pulls: 10x10x80
Barbell Curls: 3x10x65
GHD Back Raises: 3x12
Lat Raises: 3x12x20
PM:
1/2 mile warm up
1 mile run- 7:18
Work For Today:
2.75ish mile run: 23:32