Atanocc 531 log

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    Quote Originally Posted by Nooshefx View Post
    You had a scoop of ON Pre + and Oxy Elite !!!! Holy Sh*T!!! The back is healthy and there you go lifting heavy again.
    Lol and two cups of joe in the morning. Not good how I'm getting pretty tolerant to stims but ehh. Need it for school and if I want to hit the gym too! Going to suck it up till I'm finished with the program n then get back to being healthier(cut back on stims, eating better, sleeping better) but yea I'm trying to get back on track with the heavier leg days. Felt like I lost alot of strength but slowly getting there.

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    Ahh the dreams of youth! Nice workout brother but watch the back, you only have one! Lol. Where's the food porn?
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    Quote Originally Posted by kenpoengineer View Post
    Ahh the dreams of youth! Nice workout brother but watch the back, you only have one! Lol. Where's the food porn?
    Lol taking advantage of the youth. But I dnt eat good anymore. So nothing to show off! Unless u want to see some greasy burgers from my school cafeteria lol. Finding time to cook n prep is hard for me right now so I'm just sticking through this till I'm out of the program and then ill eat like a king again lol
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  4. Advanced Member
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    OHP cycle 3 week 1

    65,75, 85%
    135 x 5
    155 x 5
    175 x 8 Rep PR
    Last time I hit this I only had 7 reps n couldn't lock out 8 .

    DB bench
    80 x 20
    100 x 15 x 2

    Pull ups Narrow grip
    -lats were still sore so I narrowed the grip
    Bw x 8,8,10,10,10

    Db Kroc rows
    100 x 15 x 2

    Seated cable rows
    -pulled it higher for upper mid back focus
    160 x 12
    200 x 10 x 2

    SM high incline press
    -front delt focus
    3 sets of 15
    -slow controlled reps

    Lying chest supported rows
    - wide grip rear delt focus

    Db front raises and lateral raises
    -moderate weight for 10-12 reps

    -pwo I used a sample of stimul8. Initially going in I felt awesome. But then as I got to the 3rd set my heart started racing! I think I took too much for my first trial. But then again I had alot of coffee last night which could of effected the stim effects. I dnt know what to think. Maybe I need one more trial run to make a good review without taking so much coffee the day befor and not taking a full serving


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    Congrats on that 175 OHP PR! Impressive weight. Stimul8 is strong. Most of us beta testers had to drop back to 3/4.
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    Beastly OHP man!
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    Quote Originally Posted by kenpoengineer View Post
    Congrats on that 175 OHP PR! Impressive weight. Stimul8 is strong. Most of us beta testers had to drop back to 3/4.
    Yea man that full scoop fcked me up. Heart palps like no other. But the initial feeling was nice tho. Till the rest of the scoop kicked in smh
    But thanks

    Quote Originally Posted by Sean1332 View Post
    Beastly OHP man!
    Thanks dude. Wish my squat/deads was beastly as urs tho!
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    Deadlift cycle3 week 1
    -pwo 1 cap oxylite OG and 1.5 scoop ON Pre-
    Sweating hard in the gym today. Forgot how much oxylite burns me up. Also been warm throughout the day.
    Conventional
    65,75,85
    245 x 5
    275 x 5
    315 x 9
    -the bar kept moving away from me everytime I dropped it since its not those round plates at my gym. So I had to reset completely 3 times to move the bar back near my shins

    Singles
    365 x 1
    395 x 1
    Sumos singles
    395 x 1
    405 x 1
    415 x 1

    Good mornings
    135 x 10
    185 x 10
    225 x 3 x 2(dead stops on pins)
    135 x 10

    Oly squats
    -took awhile for hips to open up
    135 x 5 x 2
    185 x 5 x 3
    225 x 10
    245 x 8 x 2

    Leg press
    2 wu sets
    10 plates x 10 x 4

    Lunges
    95 x 10 x 3

    Back ext
    45lb x 10 x 3
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    Tonight's dinner. Not a big fan of cold cuts but the boss lady was cravin it

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    Bench cycle 3 week 2

    205 x 3
    235 x 3
    260 x 9 PR
    -I think I had 10 on this but I hit the rack on the 7th rep n messed me up a bit

    Chins
    Bw x 10,12,12,10,10
    -used strict form on these. Paused on top

    Dips
    Bw x 12
    +45 x 10 x 2
    +90 x 10 x 2

    Bb rows
    135 x 12
    185 x 10 x 2
    225 x 8

    HS Lying Chest supported rows
    -wide grip rear delt focus
    2 plates x 10
    3 x 10
    4 x 8

    SM seated press
    -front delt focus
    5 sets of 15-20

    -after the bench sets I felt super shaky. So just sucked it up n went through the rest of the workout with moderate weights. Didn't have it in me to go heavier.
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    subb'd man
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Squat
    Cycle 3 week 2
    - felt pretty shtty for the squats today. Body felt too loose and shaky.. And hips were feelin like a pinch in the hole. Not sure but it's been like this for a week now n I can't seem to get it with a ball wen I roll on it
    Working sets
    240 x 3
    275 x 3
    315 x 8

    Rdl
    135 x 15
    225 x 12
    315 x 8 x 2

    Ssb squats
    135 x 10
    225 x 5 x 4
    -these felt awesome. My core was feelin these. Never done these but will b using these in the future. But stupid right hip was feelin it too

    Speed pulls sumo
    -energy started to kick in for these. Better late then never
    135 x 3
    225 x 3 x 5
    315 x 3 x 3

    Conventional singles
    315 x 1 x 3
    365 x 1 x 1

    Deficit off plate
    365 x 1
    385 x 1
    405 x 1

    Single leg press
    3 sets of 10
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    Damn man. That's a heavy workout there!!
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    So you had the entire serving of that potent stuff on the fist go huh??? LoL!!! The training is still going well and ya still lifting heavy! BW dips +90, you are a strong mofo.
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    OHP and deads
    -1st baby shower yesterday with wife's fam. Ended up drinking last night so today was kinda sluggish in the gym. I tried to compensate by taking an extra scoop of ON pre and it did justice. Hit some rep PRs today

    OHP
    Working sets (70,80,90)
    145 x 3
    165 x 3
    185 x 6 PR..had 5 on previous attempt. Was going for a 7th rep but couldn't lock it out

    Deads sumos
    260 x 3
    300 x 3
    340 x 10 PR

    405 x 3
    435 x 1 x 2 sets

    Pull ups
    3 sets of 10

    Db bench
    65 x 10
    80 x 12
    100 x 14 , 13


    Leg press
    10 plates x 12
    14 x 10
    16 x 6

    Seated cable rows
    2 drop sets
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    Good Deads and pushin bud
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    Quote Originally Posted by Sean1332 View Post
    Good Deads and pushin bud
    I really liked that one vid u put up with keeping hips close to the bar and not just focusing on opening up the legs. Helped alot. I was pulling with hips too low and sat too far back Which lost the tension from the hams n glutes
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    Quote Originally Posted by atanocc View Post
    I really liked that one vid u put up with keeping hips close to the bar and not just focusing on opening up the legs. Helped alot. I was pulling with hips too low and sat too far back Which lost the tension from the hams n glutes
    Which is how I trashed my hips I think. I haven't had a chance to use those cues yet so I'm glad it worked for someone at least
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    Quote Originally Posted by atanocc View Post

    I really liked that one vid u put up with keeping hips close to the bar and not just focusing on opening up the legs. Helped alot. I was pulling with hips too low and sat too far back Which lost the tension from the hams n glutes
    Quote Originally Posted by Sean1332 View Post

    Which is how I trashed my hips I think. I haven't had a chance to use those cues yet so I'm glad it worked for someone at least
    I missed this video.. Link?
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    Quote Originally Posted by aceroni View Post
    I missed this video.. Link?
    Posted a while back. One of Chris Duffins more recent videos
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  21. Advanced Member
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    Quote Originally Posted by aceroni View Post

    I missed this video.. Link?
    http://youtu.be/V2lAm_QLRWU
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    531 bench

    Week 3 cycle 3
    75,85,95%
    205 x 5
    245 x 3
    275 x 7 PR

    325 x 1 (would of been a PR but the guy that spotted me touched the friggin bar. Said he just laid his finger under it n didn't use any force smh. So I can't count this as a pr)

    Dips
    +45 x 10
    +90 x 10
    +135 x 6
    +150 db x 6
    -had seven but the first rep I didn't go deep enough.. My bicep on the first rep felt like it was taking all the weight n felt like I was pullin it

    Chins
    5 set of 12

    Bb rows
    135 x 10
    225 x 8
    265 x 6
    135 x 15

    Lying chest supported rows
    - wide grip rear delt focus
    4 sets of 6-8 heavy
    Dropped setted last set 4 x

    HS seated press
    -front delt focus
    4 sets of moderate weight 10-15 reps
    Dropped last set 4x

    Bb curls and seated tricep extensions
  23. Advanced Member
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    531 squats
    Cycle 3 week 3

    75,85,95
    255 x 5
    290 x 3
    325 x 7 pr
    - right hip was not that bad today. I tried adjusting foot placement and I found a decent spot where the hip wouldn't feel that pinch. But my depth was on point. Sorry no vids lately, my wife lost her phone n gave her mine so Now I only have this phone which I use for music

    Ssb squats
    135 x 12
    185 x 8 x 2
    225 x 5 x 3

    Rdl
    135 x 10
    225 x 10 x 4

    Called it a day.. I was drained after the squats maybe due to the intensity from bench day .
    Might take tomorrow off depending how I feel. But definitely need one befor deads . Then I'm definitely taking that needed Deload
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    Good work on the PRs man! Keep it up. Crazy weight on those dips too jeez. Haha.
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    Killer workout. Your strength has really improved! Congrats on the PRs!
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    Thanks fellas . Yea it has been a good week for me. It's weird cuz I'm not eating as much as I did but my strength still progresses . I guess that's the program working its magic. But yea those dips were brutal, shoulder /triceps are feelin em hard today. Sucks cuz I wanted to hit OHP today but might have to wait on it till i recover
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    Training looking good bro, stupid strong on the dips..

    Just be careful man, that is a TON of pressure on that AC joint/RC. Don't take them too deep with all that weight.. Trust me I had to learn the hard way.
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    Quote Originally Posted by aceroni View Post
    Training looking good bro, stupid strong on the dips..

    Just be careful man, that is a TON of pressure on that AC joint/RC. Don't take them too deep with all that weight.. Trust me I had to learn the hard way.
    Thanks bud. Yea dips are my fav.. anything jn a decline angle i feel like i can push so much more weight. Too bad I can't arch my back that well for bench lol but Yea I do tend To go past parallel for dips which I know can do more damage than good. Ill try to keep it parallel next time.
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    Def stop at 90 when you're doing heavy weight.
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    Heading to the gym now... Body is probably telling me to fck myself right now but ehh.. We'll see how this goes
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    531 OHP

    Cycle 3 week 3
    75,85 95
    155 x 5
    175 x 3
    195 x 4 pr first time ever pressing this weight so anything above 1 rep is a PR . Was surprised that I even hit 4 since I was feelin abit drained

    Db press
    90 x 15,15, 20

    Pull-ups
    Bw x 10 x 5sets

    Seated rows
    180 x 6
    220 x 6
    260 x 5
    140 x 10

    Db laterals and curls

    Called it. I felt like I wanted to vomit . Shoulda took the day off but i know i was going to b busy this weekend . Body is beat!! And now Its Time to eat!
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    OHP of 195 for reps! Hulking Beast!
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    Crazy heavy OHP man
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    Quote Originally Posted by kenpoengineer View Post
    OHP of 195 for reps! Hulking Beast!
    Quote Originally Posted by Sean1332 View Post
    Crazy heavy OHP man
    Thanks fellas . Yea it's a hit or miss with these sometimes. Somedays I got it and some days my body doesn't stay tight enough to throw up the weight. What I do know what works for me is having strong lats to hold up that weight like a shelf. This usually gives me the initial momentum (almost like a spring). Then once it starts going I flair out my elbows abit to get under the bar.
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    That OHP is unreal you should be benching 400 haha.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    That OHP is unreal you should be benching 400 haha.
    Maybe on a decline bench lol Jk one day tho
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    531 deadlift (sumos)

    Cycle 3 week 3
    280 x 5
    315 x 3
    355 x 5 (left at least 3 reps in the tank)

    405 x 3
    455 x 1 (was plannin on adding more weight but it was a slow grind. Backed off after this set.)

    Conventional single
    425 x 1
    405 x 1
    365 x 1


    Leg press
    -moderate weight
    5 set of 8

    Bb GM
    135 x 10 x 5 sets

    Some speed work with oly squats
    Narrow stance
    135 x 3
    225 x 3 x 5 sets (30 sec rest)
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    It's never a bad idea leaving reps in the tank with deadlifts. AMRAP pulling sucks

    Good idea with the speed squats too. If you feel cashed out by the time you get to them, they can always be done right before your deadlifts too, since they're light weight.
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    Quote Originally Posted by Sean1332 View Post
    It's never a bad idea leaving reps in the tank with deadlifts. AMRAP pulling sucks

    Good idea with the speed squats too. If you feel cashed out by the time you get to them, they can always be done right before your deadlifts too, since they're light weight.
    Thanks for the advise bud. Yea I wasn't trying to do AMRAP today lol.. No fckin way! I'd rather go AHAP(asheavyaspossible) befor the Deload if anything sheeeiit. But but yea deads did drain me alil.. Good idea for putting speed oly in the beginning .. Might use that as a warm up next time
  40. Advanced Member
    atanocc's Avatar
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    5'8"  190 lbs.
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    Achievements Activity Pro

    Deload full body

    Deads deficit (plate)
    Working sets
    315 x 5 sets x 1 (15 sec rest)
    365 x 3 sets x 1 (15 sec rest)

    Bench (paused)
    Working sets
    225 x 5sets x 3(15 -20 sec rest)

    Db bench
    Working sets
    105 x 10
    115 x 10

    Chins
    5 sets of 10

    Leg press
    5 sets of 10

    Seated face pulls
    4 sets 15

    -more of a Deload week in general. Weights weren't too light today but I'm just taking more days off for this week. Only going to hit the gym 2x.
  

  
 

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