Cycle 2 Week 1
5 Day
1. Pendlay
155x5; 175x5; 195x5 . . . 205x3; 225x3 . . . 155x3; 155x3; 155x3
2. Incline
145x5; 165x5; 185x5 . . . 145x8; 145x8; 145x8
3a. Split Squats
BWx6; BWx3
3b. Scaption
2.5x8; 2.5x8
Notes
Moved into DC apartment yesterday. Started the drive around 4:30 a.m. and got down to DC in 9 hours. I was completely moved in by 3pm. Sweated my ass off. I had an amazing summer in NH. I spent a lot of it studying, but also had my fill of golf, working out, and hanging with friends. I'm excited to be in DC, but will certainly miss things about the summer.
So I decided to run 531 a second time but I'm going to combine the pendlay and overhead day. So it will be: 1) Pendlay/Overhead, 2) Incline, 3) Deadlift.
I did the above in my apartment gym. Ceiling wasn't high enough for overheads. The apartment gym is small, but nice for what it is. It has a half rack with about 400 lbs, dumbbells, and a solid cable crossover type setup. I can get a good workout there in a pinch. Most of the time however, I'll just walk 2 blocks to Balance Gym and do my normal lifts. I'll stop by tonight to sign up.
Skipped the incline jokers. No spotter and I was using a rigged up DB bench for inclines. I use lower rep ranges for pendlay back offs because it just feels right.
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