5 PROS
Deadlift/ Press Day
Got in early and got it done . I think next week I will take a deload week , I have been feeling a bit beat up. I will be following 531 week 7 protocol . After this I plan on running 531 Off Season For Mass. I think doubling down on the main lifts for the last 3 weeks was a bit much and led to me needing a deload . I’m going to run more of a standard bulking program . For the Monday/ Tuesday workouts, I’ll still emphasize higher rep work on all the sets other than the main lifts to ensure glycogen depletion . I’ll also keep the hill sprints in as I’m sure those really help zap out the last of the glycogen .
Deadlifts
Warm up
135x5
185x5
225x5
245x5
Working sets
305x5
345x5
385x5
This felt like good working weight . I’m going to keep the training maxes the same moving into the next training cycle . I’m still trying to kind of dial in where my maintenance calories are at . I think I am still eating under maintenance even though the scale has gone up recently . I think the scale going up is from glycogen and not any body weight gain . I think I’m actually leaning out more . The fat has started to disappear from my rear end. I can see definition in my glutes now, I wasn’t really intending on getting this lean ,it just kind of happened.
Over head press
45x5
55x5
65x5
85x5
95x5
105x5
115x5
125x5
Accessory work
Stiff leg deadlifts
275x6 reps for 5 sets
Rack pulls
225x5
245x5
275x5
295x5
315x5
Seated over head press
95x 10 for 5 sets
Added at end of workout
Hammer curls
27 x repped out to near failure
Super set
70 pound Tricep Pushdowns to near failure
X 3 sets