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  1. #1
    Registered User GuitarJerry's Avatar
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    531 Beyond 1.1 Thru 1.4

    M, 54 Years Old
    Long Term Goal: 1,000 lb total
    BW:200
    TMs
    Squat 150
    Bench 235
    Deadlift 240
    Press 140

    Starting 531 Beyond 1.1 thru 1.4 - 20 week program
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  2. #2
    Registered User GuitarJerry's Avatar
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    Squats
    105 x3
    120 x3
    135 x3+ (rep pr), 5

    Bench paused
    175 5x5 (60s rest b/t sets)

    Pull-ups 50 reps total could only do 18, LOL
    Paloff Press 2x25 each side
    Triceps pushdown 60 lbs 3x 15-25
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  3. #3
    Registered User GuitarJerry's Avatar
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    I don’t have my weight vest yet, so today I did a 2 mile walk sans vest.

    Then did some foam rolling.
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  4. #4
    Registered User GuitarJerry's Avatar
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    Deadlift
    170 x3
    190 x3 Reps done
    215 x3+ (rep pr) 4

    Press
    105 5x5 (60s rest b/t sets)

    Barbell curls 3x10
    back raises ( bodyweight) 3x10-15
    Band pull-apart / face pull 100 reps
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  5. #5
    Registered User GuitarJerry's Avatar
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    2 mile walk, still no weight vest. Should get it tomorrow
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  6. #6
    Registered User GuitarJerry's Avatar
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    Friday, Feb 7

    In this first week, you do some 3x3+ sets for the last set. I noticed that my reps are pretty low. So, I used a 1RM calculator, and adjusted everything. On 3+ days, I should be getting at least 5-8 strong fast reps. So, the rep PRs should start increasing. I won’t be able to adjust my OHP until Monday. Then,I’ll be set for the week.

    I also got my weighted vest yesterday. It’s a 50lb vest, but I’m going to start with 25lb, and I will incrementally increase over the course of this program.

    squat
    100 5x5
    (60s rest b/t sets)

    Bench press
    140 x3
    160 x3 Reps done
    180 x3+(rep pr) 3

    Pull-ups 50 reps total completed 31
    Side bend 2x25
    Triceps pushdown 3x 15-25
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  7. #7
    Registered User GuitarJerry's Avatar
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    2 mile walk with 25lb weighted vest.
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  8. #8
    Registered User GuitarJerry's Avatar
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    Rest day today.
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  9. #9
    Registered User GuitarJerry's Avatar
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    Changed things up a little.

    OHP 3x5+ 90 105 120
    OHP 5x10 105
    Close Grip Paused Bench Press 3x8-12 105
    Flat DB Press 3x8-12 60
    Side Raises 3x8-12 10
    Face Pulls 3x8-12 60
    Shrugs 3x8-12 45 ea
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  10. #10
    Registered User GuitarJerry's Avatar
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    Switched to Hybrid Performance Powerlifting

    Day 1

    Squat 3x6 @ 105
    Bench 3x3 @ 185
    Bench 2x12 @ 155
    Peck deck 2x10 @ 170
    Dips BW 2x12, 9 @ BW
    Skull crushers 2x9,8 @ 70
    Tri pushdowns 2x15 @ 90/100
    Last edited by GuitarJerry; 02-16-2020 at 02:43 PM.
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