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Atanocc 531 log

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    With your strength improvements you are doing this correctly. A deload is a good thing. Enjoy!

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    Deload week Full body day 2
    -nothing was done to failure.. Took long rest periods
    Box squats (off bench)
    Working sets
    275 x 6
    315 x 6
    355 x 4

    OHP (explosive reps)
    135 x 5 x 3 reps

    Decline bench
    Working sets
    275 x 6
    315 x 4

    Pull ups
    3 x 10

    Db rows
    120 x 10
    140 x 10

    Lunges
    135 x 10 x 3 sets

    Leg curls
    4 sets 15
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    Squats cycle 4 week 1
    Deload did some justice .. Felt strong today

    65 75 85%
    230.x 5
    265 x 5
    300 x 10
    -used a wider stance today.. To avoid that pain/pinch in the hips.. Felt awesome. Hopefully It doesn't affect sumos later this week

    GM bb
    135 x 10
    185 x 10
    225 x 6
    135 x 12

    Speed pulls with deficit
    135 x 5
    185 x 3
    225 x 5
    275 x 3

    Lunges starting from deadlift position
    135 x 3 sets x 8

    Front squats (also from DL no rack available)
    135 x 10 x 2
    -so these felt pretty good . A lot better then other times I was trying em out. So hopefully I found the groove for these

    Leg raises and calve raises
    •   
       

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    Still lurking in here AT brother! I'm enjoying all this weight being moved! Keep killing it!
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    Quote Originally Posted by kenpoengineer View Post
    Still lurking in here AT brother! I'm enjoying all this weight being moved! Keep killing it!
    Thanks brother man. Glad ur still lurkin lol This week feels like its Gna be a good week !!
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    So fckn sore today.. I might have slept wrong additional to the GMs yesterday but my back is feeling it today . Im walking like a cripple lol.. Bench day in a few.. Working up to 250 today. Aiming for 10+reps . Then some decline with heavier weights
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    Bench cycle 4 week 1
    65, 75, 85
    195 x 5
    225 x 5
    250 x 10 !

    Chins
    Bw x 10, 10, 10 , 13, 13

    Decline bench
    225 x 6
    275 x 6
    295 x 5
    225 x 15

    Db rows
    4 set of 10
    -light weight focus reps

    Sm machine
    High incline partials
    Delt focused
    3 sets of 15-20

    Lying HS rows
    3 set of 10

    Bb curls and reverse curls
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    Good work man!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Good work man!
    Thanks dude.. I hit 245 x 10 last time so I guess 250 is a new 10 rm for me.. I came in telling myself I'm gna get 10 reps with that weight. The rest of the workout was more BB oriented cuz my bud I came with is 'about that life' lol . But definitely need a day off.. Feel like I got beat the **** up right now.


    On another note.. Went out for dinner with the wife.. Cheesecake Factory. Food is expensive but we had gift cards. Cheesecakes there are the bomb too



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    Chicken Alfredo, shrimp tacos, salad and we had cheesecake afterwards
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    Definitely solid man, I'm right around there now too, but I never get to test reps that high w/ 5-3-1 now. My percents have me way higher all the time, and I'm too crapped out after to hit than many reps.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Definitely solid man, I'm right around there now too, but I never get to test reps that high w/ 5-3-1 now. My percents have me way higher all the time, and I'm too crapped out after to hit than many reps.

    Oo I bet dude.. Ur on ur 10th cycle?? Man I can only imagine the weights after 10 cycles lol.. Gna be one hell of a ride but hopefully I dnt start to plateau with any of my lifts.. My progression right now is on track n I'm loving it. Except for the minor draw back with my back and now my hips is actin up. O well, it comes with the lifestyle
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    Quote Originally Posted by atanocc View Post

    Oo I bet dude.. Ur on ur 10th cycle?? Man I can only imagine the weights after 10 cycles lol.. Gna be one hell of a ride but hopefully I dnt start to plateau with any of my lifts.. My progression right now is on track n I'm loving it. Except for the minor draw back with my back and now my hips is actin up. O well, it comes with the lifestyle
    Yes just ended 10. I haven't had to reset bench or dead. Solid progress. Squat I did but I started it wayyyyy too high and want squatting deep enough but it's now on track as well. Def a good program for solid progress.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Yes just ended 10. I haven't had to reset bench or dead. Solid progress. Squat I did but I started it wayyyyy too high and want squatting deep enough but it's now on track as well. Def a good program for solid progress.
    Yea man ur dead #s are very good .n yes I agree. Great program . But Yea I was kind of iffy about raising my squat n dead numbers again wher I had it previously befor my back injury. But lookin at my numbers I think I'm at a good spot where I can leave room for progression without compensating good depth n proper form .
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    Quote Originally Posted by atanocc View Post
    Yea man ur dead #s are very good .n yes I agree. Great program . But Yea I was kind of iffy about raising my squat n dead numbers again wher I had it previously befor my back injury. But lookin at my numbers I think I'm at a good spot where I can leave room for progression without compensating good depth n proper form .
    Thanks man. And that's how it should be. Just keep making progress.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Woke up today at 205.. Lol damn I got fat. It's prob from all the donuts I've been eating every morning befor class haha

    Here was last nights meal.. Cheese steak!! And cheese fries with jalapeņos


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    Off for some deads.
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    Quote Originally Posted by atanocc View Post
    Woke up today at 205.. Lol damn I got fat. It's prob from all the donuts I've been eating every morning befor class haha

    Here was last nights meal.. Cheese steak!! And cheese fries with jalapeņos


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    Off for some deads.
    That is the first pic of food you have taken that made my appetite leave the area. That steak sammich would bust my stomach up so bad. Never did care for those cheesesteaks. Lived on the east coast for years and when my family would buy me one, off to the garbage it went. Atanocc with the iron stomach!
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    Quote Originally Posted by atanocc View Post
    Woke up today at 205.. Lol damn I got fat. It's prob from all the donuts I've been eating every morning befor class haha Here was last nights meal.. Cheese steak!! And cheese fries with jalapeņos <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=91 687"/> Off for some deads.
    Power food
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    Quote Originally Posted by Nooshefx View Post
    That is the first pic of food you have taken that made my appetite leave the area. That steak sammich would bust my stomach up so bad. Never did care for those cheesesteaks. Lived on the east coast for years and when my family would buy me one, off to the garbage it went. Atanocc with the iron stomach!
    Hah there so bomb tho hahaha. I blew up on the toilet tho ain't gonna lie smh.. All worth it

    Quote Originally Posted by Sean1332 View Post
    Power food
    Oo yeah! Maybe hit a pr today
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    Deads sumos -went in fasted.. But sipped on Gatorade through session
    Cycle 4 week 1
    Warm up with speed squats -wide stance low bar 5 sets of 5
    Sumos 65,75,85
    255 x5 285 x 5 330 x 10
    Singles
    395 x 1
    425 x 1
    465 x 1 PR(shoulda went for more but next time) Front squats
    135 x 10
    185 x 8
    Paused
    225 x 2 x 3sets
    135 x 10(quick negatives and explode up)
    Leg ext 3 sets of 15
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    Solid wok!
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    Quote Originally Posted by Sean1332 View Post
    Solid wok!
    I blame the philly cheese steak hah

    Working at the restaurant today so I'm eating good today

    Today's menu


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    Some chicken soup, beef in a peanut butter stew, ground pork, some vegetables, and sweet/sour pork
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    Tonight's dinner . Had some fried chicken too


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    Mongolian beef!
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    Congrats on the sumo PR! Very nice pulling 465lb. Only in "my" dreams. Lol. Food is back to normal I see (jealous)!
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    Quote Originally Posted by kenpoengineer View Post
    Congrats on the sumo PR! Very nice pulling 465lb. Only in "my" dreams. Lol. Food is back to normal I see (jealous)!
    Hah thanks ken but to b honest I only eat good every now n then . I eat shytty Esp during school days(coffe and donuts!) But yea u can make that deadlift happen if u work at it brother! I believe once u get ur form and technique down.. Things only start getting better. I'm not saying mine is perfect but it's a lot better then when I started ill tel u that much haha
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    Quote Originally Posted by atanocc View Post
    I blame the philly cheese steak hah Working at the restaurant today so I'm eating good today Today's menu <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=91 692"/> Some chicken soup, beef in a peanut butter stew, ground pork, some vegetables, and sweet/sour pork
    My kind of menu. Nice job on the dead pr atan
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    Quote Originally Posted by tyga tyga View Post
    My kind of menu. Nice job on the dead pr atan
    Hell yea .. Bout to have me some more filipino food today as well.. Got my baby shower today! But Thanks bro. I prob had a few more lbs on that attempt but I went to conservative . Next time tho
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    OHP
    Cycle 4 week 1
    65,75,85
    135 x 5
    155 x 5
    175 x 8 (matched prev PR. Was going for the 9th but didn't stay tight and couldn't lock out)

    Pull ups wide grip
    4 x 12

    Db flat bench
    75 x 15
    90 x 10
    115 x 12

    Seated smith behind neck presses
    3 sets of 15 ( slow focused reps)

    Seated cable rows
    200 x 8
    260 x 8
    180 x 12

    Seated pull downs (wide reverse grip)
    2 sets of 15 (slow reps, squeeze on bottom)

    Notes: had long day at the hospital. Had me running around everywhere n only ate a burger for lunch. So energy levels were ehh. Just took long rest periods between sets. Overall a good workout with decent weights lifted on main lifts . Then did light weights toward end for more hypertrophy work
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    Squat cycle 4 week 2
    70,80,90
    250 x 3
    280 x 3
    320 x 9
    -went wide stance, depth was on point. Prob had one more but it woulda been a grind up. Form deteriorated after 7th

    Front squats
    135 x 10
    185 x 10
    225 x 8
    250 x 3

    Paused front squats
    185 x 3 x 3

    Speed deficit pulls(off plate)
    135 x 3
    225 x 3
    275 x 3
    315x 3(felt it was a bit slow so i dropped down)
    225 x 2 x 3

    Lunges
    135 x 10 x 3

    -skipped the GMs.. Aggravated lower back last time. Still a bit tight .
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    Solid fronts!
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    Killer leg workout! Doing work in here!
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    Thanks fellas . Yea them front squats destroyed my quads feelin it today.. I feel like I'm getting better on em as well. Had a few guys yesterday askin me tips on the front squat n to check out their form. It's funny cuz I'm fairly new to em as well

    Anyways . Might b an off day today or I might just hit bench.. Depending if I get enough food in n get my studying done. We will see

    Food porn


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    Bench
    Cycle 4, week 2
    205 x 3, 235x 3, 265 x 8 PR prev attempt was 7reps

    Chins
    4 sets of 10

    Lying chest support rows
    4 sets 10

    Decline bench
    Working
    275 x 5
    315 x 1
    335 x 1

    Seated cable rows
    3 sets of 12

    SM shoulder press
    Paused half way up, and then finished rep
    Did this to eliminate momentum and focus on squeeze
    -slowed reps
    4 sets 12

    Upright 1 arm plate rows
    45 x 10 x 3

    -had a huge pump today.. Hindered my explosiveness on bench. Muscled through all reps .Might have to do speed work on OHP day.

    Post workout. Blew up like a balloon. Had a guy ask me what I take haha



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    Mind the bf lol but sitting at 205 still
    Attached Images Attached Images  
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    Looking swole AT! Congrats on those PRs! Over 300 declines! Beast!
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    Looking huge man!
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    How tall are you bro? One beefy Asian! Lol
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    Quote Originally Posted by tyga tyga View Post
    How tall are you bro? One beefy Asian! Lol
    Ha funny u say that.. I was gonna mention that This picture really makes me look short for some reason. It's prob my oversized head making my body look short n stockier .. But then again I'm only 5'8. I gotta stand next to a skinny 5'8 dude then u can really size me up lol . Ill prob try to find a pic where I can show u what I'm talking about
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    Sumos cycle 4 week 2
    -took awhile for me to get into a groove. Went out last night n had a few beers with the fellas . Sweated all tht sht out tho .but performance was ehh. Not as explosive, but still powered through
    275 x 3
    315 x 3
    345 x 6 left some in the tank
    -felt slow

    415 x 4 had one more but I saw blood dripping on the bar from opening up my callus.

    Front squats
    135 x 10 x 3 sets
    185 x 8 x 2

    SQUATS High bar, Narrow stance, quick descend)
    225 x 5
    275 x 5
    295 x 1
    315 x 1
    335 x 1
    345 x 1( slow grind hips up first then powered it through with back)
    -went too heavy I feel. Lol it's cuz this chick next to me was squatting the same amount of weight as me up until 295! I was like damn I can't stop at 295 . Talk about motivation lol

    GMs
    135 x 10 x 2
    185 x 8

    Speed pulls
    -snatch grip
    135 x 3 x 5 sets
    225 x 3
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    Subed

    Cant let her beat u lol
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    Quote Originally Posted by Duramaxhd View Post
    Subed Cant let her beat u lol
    Haha good to have u bud. Lol she was a beast though. Probably a better squatter than all my friends smh.
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    Looking swoll bro
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