OHP 531 - C1W4 (deload)
DB lateral - 5, 10x12x2, 12.5x12x2, 15x12x2
Compound set:
Seated DB shoulder press - 30, 40, 50x10x2, 60x6x5
DB lateral - 7.5x12x5
BB row (supinated) - 95, 145x10x5
Incline smith press (noBar) - 155x8x5
Supinated tBar row (supinated) - 45, 80, 90, 100x10x3
Peck deck (supinated) - 70, 100x10x4
Wide NG pull down - 130x10x4
1 arm reverse grip tricep pull down (kg) - 12.5, 17.5x10x3
Reverse cable fly (kg) - 2.5, 5x15-20x3
Deadlift 531 - C1W4 (deload)
HS seated leg extension - 20, 30, 40, 50x10x2
HS kneeling leg curl - 20, 25, 30x10
Lying leg press (noBase/wide) - 90, 180, 270, 360, 450x15, 500x4, 360x15
Sumo DL - 135, 225, 325x5x5
Back squat (high) - 135x12x5
Kneeling leg curl - 20, 25, 30x10x2
Machine side crunches - 25x10x3, 10x10x2
Hyper extension - 45x10x4
Last deload session before the second cycle. Got an amazing pump from the’ workout and it felt good to perform different exercises.
Bench 531 - C2W1
Reverse cable fly - 10x15-20x4
Bench - BAR, 95, 135, 160x5, 180x9
BB row (supinated) - BAR, 95, 145, 150x10x2, 155x10x2
Incline bench - 135x10x2, 145x7x3
Wide NG pull down - 90, 120x10, 135x8x4
Seated DB shoulder press - 50, 55x10x2
DB lateral - 5, 7.5, 10x12x2, 12.5x10x3
Reverse DB fly - 2.5x15x3
Super set:
Machine preacher curl (wide) - 90x10x3
1 arm reverse tricep pull down (kg) - 17.5x10x3
Getting comfortable with flat bench and focus with other exercises, beyond squat, deadlift, and ohp, has been on mmc. My right shoulder remains a problem when i’m performing any lift, forcing me to use less weight.
Squat 531 - C2W1
Back squat - 135, 185, 210, 245x5, 275x12, 275x5x5
Sumo DL (pause @ mid shin) - 135, 225, 315, 405x5x3
Lying leg press (wide/noBase) - 90, 180, 270x10x5
DB SL (toe elevated) - 55x12x4
Seated NG cable row - 70, 90, 105xAMRAP
Shoulder Press 531 - C2W1
OHP - BAR, 65, 90, 105x5, 120x9
Seated DB shoulder press - 50, 55, 60x8, 65x5x3
Seated machine row (supinated) - 130x10x5; last set drop @ 85xAMRAP
Incline bench - 135x10, 155x8x4
Wide NG pull down - 130, 150x9x3
DB lateral - 5, 10, 15x12-15x4
1 arm reverse tricep pull down (kg) - 12.5, 17.5, 22.5x10x2
Machine preacher curl - 95, 100x12x2
Deadlift 531 - C2W1
Deadlift - 135, 225, 315, 365x5, 415x20
Back squat (high) - 135, 225, 245, 265, 285x10
Kneeling NG pull down (kg) - 52.5, 57.5, 62.5, 67.5, 72.5x12
Super set:
Hip abductor - 70, 100, 120, 130x12x2
Hip adductor - 70, 90, 100, 110, 120x12
Super set:
Seated leg curl - 90, 100, 110x15x2
Seated leg extension - 60, 90, 100, 120x15x2
Super set:
Hyper extension - 25x10x4
DB lateral - 8x15x4
Seated calf raise - 45, 70, 80x12x3, 70xAMRAP
Deadlifts were reset every rep to remove stretch reflex and it felt great, maybe even easier; inspired by a Layne Norton video. Huge pumps were achieved in all areas worked on, I assume this is due to the extra carbs from all the holiday festivities or working out at a different time and gym every session, or maybe both?
The trap imbalance I had is very slowly becoming less noticeable since I’ve reintroduced heavy deadlifts. However this time around I use double overhead for all sets. I assume the constant shoulder retraction is offsetting some of the imbalance caused by anterior subluxed clavical. Also I would love to updload progress pics for critique but it seems that tNation has closed the photo section?
[quote]basily wrote:
The trap imbalance I had is very slowly becoming less noticeable since I’ve reintroduced heavy deadlifts. However this time around I use double overhead for all sets. I assume the constant shoulder retraction is offsetting some of the imbalance caused by anterior subluxed clavical. Also I would love to updload progress pics for critique but it seems that tNation has closed the photo section?[/quote]
Photo section is history, appears only option is uploading directly to your thread.
Glad to hear about your improving injury…looks like you are getting after the heavier weights again. Nice work.
Bench 531 - C2W2
Bench - BAR, 95, 135x5, 150, 170x3, 190x6
BB row (supinated) - BAR, 135, 155x10x5
OHP - 65, 95x10x6
Kneeling NG pull down (kg) - 72.5x15, 82.5x12x5
Incline DB press - 65x10, 70x8x4
DB lateral - 15x12x5
Machine preacher curl - 90x8-10x4, 70x10
Tricep rope pull down (kg) - 32.5x10x3
Tricep rope overhead extension (kg) - 22.5, 27.5x10x2
With all the extra calories from the holidays I decided to do a little more volume then called for.
[quote]yonkey wrote:
[quote]basily wrote:
The trap imbalance I had is very slowly becoming less noticeable since I’ve reintroduced heavy deadlifts. However this time around I use double overhead for all sets. I assume the constant shoulder retraction is offsetting some of the imbalance caused by anterior subluxed clavical. Also I would love to updload progress pics for critique but it seems that tNation has closed the photo section?[/quote]
Photo section is history, appears only option is uploading directly to your thread.
Glad to hear about your improving injury…looks like you are getting after the heavier weights again. Nice work.[/quote]
Thanks and good to know, I’ll try to upload some pictures soon. I definitely love lifting heavy for my main lifts while performing the accessories in the 8-15 or even 20 rep ranges. It’s just my style.
Squat 531 - C2W2
Back squat (high) - BAR, 135, 185x5, 225, 260x3, 290x13
BB SL (toe elevated) - 135, 225x10x3
Lying leg press (wide/NoBase) - 90, 180, 270, 360, 410x10x6
Rope cable row - 30x12x2, 35x12x3
Super set:
Seated leg extension - 120x12x4
Seated leg curl - 120x12x4
DB hammer curl - 45x8x4
BB curl - 50, 60x8x3
Stair masters - lvl5x20min
Shoulder Press 531 - C2W2
Rope cable row (kg) - 20x12x4
OHP - BAR, 75x5, 95, 110x3, 125x8, 105x10x5; last 2 sets of 105 did 8 reps 2
Supinated pull down (kg) - 30, 60, 80x8, 70x10x5
Incline DB press - 30, 60, 70x10x2, 70x8
Super set:
Peck deck (supinated) - 85, 100x15x3
Standing NG pull down - 70, 85x12-15x3
DB lateral - 5, 10, 15x15x4, 5x15
Cable overhead tricep extension (kg) - 12.5, 27.5x8-10x4
DB hammer curl - 45x8-10x3
HS high curl - 30, 35x12
Unreal pump was achieved. Good way to end the year. Happy New Years tNation fam!
Deadlift 531 - C2W2
Deadlift - BAR, 135, 225, 315, 340, 390x3, 435x14
Front squat - BAR, 135, 185x10x5
Compound set:
Kneeling leg curl - 30, 35x10x4; last set drop @ 30x10
BB SL - 100x10x5
Lying leg press (wide/noBase) - BASE, 90, 180, 270, 320, 360x15
Standing calf raise - 70, 110, 130xAMRAPx3
Shrugs in standing calf raise - 30, 90xAMRAPx3
Rope cable row (kg) - 12.5, 17.5, 22.5x12x3
Hyper extension - 10, 45x8x3
Bench 531 - C2W3
Bench - BARx12, 95x8, 135, 160x5, 180x3, 200x6, 135x10
WW BB row (pronated) - BAR, 95, 115x10x5
Incline bench - 95x12, 145x6x6
NG tbar row (chest sup) - 45x15, 70, 80x10x5
HS shoulder press - 50, 70x10x3
Peck fly (pronated) - 40 ,100x15x4
Standing NG pull down - 85, 90x12
Standing WW pull down - 40x10x3
DB lateral - 5, 7.5, 10x15, 12.5x12x3, 10x12
Super set:
DB hammer curl - 35x10x3
BB curl - 50x8x3
Rope cable overhead tricep extension (kg) - 27.5, 32.5x10x2
1 arm reverse grip tricep pull down (kg) - 12.5x10x2
Practicing suicide/thumb less grip for barbell accessory movements to relieve some stress on shoulder and wrists. Pushing this style forced me to balance and focus on pushing with the target muscle, this gave my chest a nice pump despite the lowered weight and reps.
Squat 531 - C2W3
HS seated leg extension - 20, 30, 40x12
Back squat (high) - BAR, 135x8, 185, 225, 245x5, 275x3, 305x9, 225, 245, 265x10x3
BB lunge - BW, 50, 60x10x3
Lying leg press (wide/noBase) - BASE, 90, 180, 270, 360x8, 360x12
Super set:
HS kneeling leg curl - 30, 35, 40x10
DB SL (toe elevated) - 35x10x3
Lying leg curl - 50, 65, 95x12
Rope cable low row (kg) - 20x12x2, 22.5x12x2, 25x12x2
Shoulder Press 531 - C2W3
OHP - BAR, 65, 75, 105x5, 120x3, 130x9, 100x10x2, 105x10x3
Wide width supinated pull down - 105, 150x10x5
Incline DB press - 35, 65x10-12x3
Incline DB row - 30, 50, 55x10x5
DB lateral - 7.5x15x2, 12.5x15x4; last set drop @ 7.5x12
Super set:
Hammer curl - 40x10x3
BB curl - 50x10x3
Rope cable overhead tricep extension (kg) - 27.5, 32.5x10x3
1 arm reverse grip tricep pull down (kg) - 12.5x10x2
Kneeling NG pull down - 52.5, 62.5, 72.5x12
Deadlift 531 - C2W3
Standing leg curl - 15x20, 15x12x2
Sumo DL - 155x5x2, 245, 365x5, 415x3, 460x9
Back squat (high) - 135, 225, 245x8x2, 275x8x2
Lying leg press (wide/noBase) - 90, 180x12, 270x10x3
Standing rope cable low row (kg) - 22.5x12x5
Super set:
Seated calf raise - BASE, 35, 45, 50x12x2
Standing NG pull down - 45, 60, 75, 90x12x2
Standing calf raise - 80, 100, 120x12x2
Lying leg curl - 75x15, 90x12x2
Lunges really fried my quads and glutes, they were still sore going into today’s workout. A much needed deload week is next 
Bench 531 - C2W4 (deload)
Incline bench - BAR, 95x10x2, 145x8x5
Incline DB row - 30, 45x10x5
OHP - 50, 70, 110x8x4
Supinated pull down (kg) - 60x10x2, 70x10x3
Standing rope cable low row (kg) - 20, 22.5x12x5
Peck deck (supinated) - 70, 100, 105x15x4
DB lateral - 5, 7.5, 10x15x4; last set drop @ 5x10
DB hammer curl (simultaneous) - 35x8x4
Machine preacher curl - 80x8x3
1 arm reverse grip tricep pull down (kg) - 17.5, 22.5x10x2
V grip cable tricep overhead extension (kg) - 27.5, 32.5, 37.5x10
Since i’ve started 531 my favorite wave is deload. This could be my body’s way of letting me know that it’s needed for recovery or psychological, being a little bitch.
During the deload wave i’m not too concerned with performing the ‘main lift’ for that day. Instead focus are on movements target the bodypart I think needs attention visually. This may is also my way of avoiding repetitive strain injuries which I have experienced a few times in the past.
Squat 531 - C2W4 (deload)
Back squat (high) - 135, 185, 225x12x5
Lying leg press (wide/noBase) - 90, 180, 270, 360x10x3
Kneeling rope pull down - 45, 60x12x5; last set drop @ 45xAMRAP
BB lunge - 50x12x4
Supinated cable low row 22.5, 27.5, 32.5, 37.5, 42.5x12
Hyper extension - BWx12x4
Lying leg curl - 65, 80x12, 90x8x3
Great mmc was achieved during today’s workout. I’m really liking the kneeling/standing pull down variations, they give me a HUGE back, rear delt, bicep and tricep pump. Hopefully this will help my peasant rear delts add some pop by this summer.
Bench 531 – C2W4 (deload)
Standing rope cable low row - 20, 22.5x12x4
OHP – BAR, 65, 85, 115x8x5
Chin up – BWx8x3, BWx6x3
Incline DB press – 30, 60x10x4
Incline DB row – 30, 40x10x5
Smith row (Pronated/noBar) – 20, 50, 70x12x3
Machine lateral – 30x15, 40x12x4, 30x10
Cable fly - 17.5x20x4
Super set:
Rope cable overhead extension – 27.5x15, 32.5x10x4
BB curl – 60x8x5
Ab Machine – 20x15x3
Ab Machine (oblique) – 20x12x2
Ate lots of nutrient void food yesterday and felt sluggish throughout today’s workout. Despite getting of
sleep daily nutrition plays a greater role in my workouts than I thought. I was never a big fan of non ‘bro food’ but now I have less incentive to purposely eat those foods.
Depending on school and work I alternate between 3 different gyms and for cable exercises the weight I use will vary considerably within and between gyms. The leverage, pulley, type and smoothness of the cables all affect the resistance. So the resistance could feel greater/less although the ‘weight’ is kept the same on subsequent workouts. Knowing this, I will stop tracking some cable machines as ‘KG’, which I thought was the reason I would pull a lot less than on other cable machines, and instead just track the numbers that allow me to hit my desired reps and sets.
Squat 531 - C2W4 (deload)
Back squat (high) - 135x15x2, 185, 205x15x4
Goblet squat - 75x10x5
Walking lunge - BWx12x3
Kneeling NG pull down - 72.5x12x4
Kneeling rope pull down - 52.5x15x3
Lying leg curl (wide) - 75x10x2
Lying leg curl (narrow) - 75x10x2