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Atanocc 531 SVR log

You're typically a sumo puller, right?

Hips were up, but you pulled those super fast. Very nice man.
 
Looking solid and wide! Question: you are lifting your head with each rep. Is this hindering anything? Curious.
 
RegisterJr said:
You're typically a sumo puller, right? Hips were up, but you pulled those super fast. Very nice man.
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Yes. Sumo all the way. But I do see what ur saying about the hips. I'm still playing around with hip height. If I start to low, I tend to shoot up my hips faster, so I just start with them high to begin with.
kenpoengineer said:
Looking solid and wide! Question: you are lifting your head with each rep. Is this hindering anything? Curious.
Click to expand...
Thanks brotha kenpo! Yea I see the whole head lift thing. For the DL I need to keep it more neutral. I didn't really pay any attention to it till I saw the vids. But for bench, not sure if it helps or not. I see a lot of benchers do it like dan green so I just never thought to fix it.
 
tyga tyga said:
I start with a higher hip position as well. Nuttin wrong wit dat.
Click to expand...

Just pointing it out. I know I'm stronger when my hips don't go up quicker.

kenpoengineer said:
Looking solid and wide! Question: you are lifting your head with each rep. Is this hindering anything? Curious.
Click to expand...

I don't pull my head up, but like Allen said, Dan and a lot of power lifters do. Makes me want to try it to steal their strength. Lol
 
Sumos
325 x 3 Invalid Link Removed
375 x 3 Invalid Link Removed
425 x 3 (full reset) ugly form for all sets
Invalid Link Removed
Invalid Link Removed (second rep)

Paused high bar narrow stance squats
- oly shoes
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3 x 1 rep
Invalid Link Removed
225 x 2 x 12 ( back down sets)
Invalid Link Removed

Hack squats
3 x 10
Back ext
3 x 10

- called it here. Wasn't planning on goin in today. But then I didn't want to hit deads in the middle of the week when I'm working at the warehouse. Have a crate of rice coming in n Back would be too trashed so I just did prescribe reps today. Slow off the floor most likely due to conventional DL yesterday. Couldn't get into position either. Oo and the beers last night did not help either lol.
 
Beer lifting! Lol

They all looked good and fast to me.
 
Bench
200 x 3
225 x 3
255 x 8

225 x 4 x 5 wide grip

Dips
60 x 4 x 12

Chins
12,12,12,10

Smith shoulder press
3 x 12

Short work. Felt heavy today. Pretty good for fasting all morning throughout work and having my only meal (a gyro and potato at around 3pm). Been so busy lately since I've been going to the NICU practically every night to visit my niece. She isn't doing so well been there to support them. Coming home late so I have a hard time waking up at 4am to hit the gym like I normally do. That's all. I'll try to catch up with everyone's log later. Be easy
 
Prayer Allen. Sorry man, somehow I missed that.
 
Family first! Prayers to your niece!
 
Squats
255 x 3
295 x 3
325 x 8

Deads
135 x 10
225 x 10
Added a deficit (stand on plate)
275 x 8
315 x 6
365 x 5

Leg press
3 x 15

Called it here. Wasn't the greatest day. But put in the work. Squats were heavy as hell. And just felt too loose. Slow on everything. Just muscled through it all I feel.
 
Invalid Link Removed form check here. Could of been a touch deeper. Tried to not elongate torso but I'll let u experts decide.
 
That deadlift cardio....

I'm no pro, but I've recently read or watched that you shouldn't move your hips in/fwd before the descent. That said, they looked good and easy to me.
 
Ohp
135 x 6
155 x 3
175 x 8


Pull ups
4x 12

Cg bench
135 x 5
225 x 5
275 x 4,4,3

Db bench
80 x 15
105 x 10
Incline neutral press
60 x 2 x 12

Cable high rows to sternum
4 x 12

Cable flys
4 x 10

Skulls
90 x 3 x 15

Felt great today. Phone is broken so haven't been up to date with anyone's logs. Ohp started off heavy but then blood started pumping n felt lighter. By bench Cg arms were shot. Went pretty fast with the reps tho. So decided to just hit it with multiple sets which all felt easy. Sorry for lack of updates n responses. I'll find time.
 
OHP and CG are crazy strong Allen. You sandbagging your bench?
 
Everything good bro?
 
Everything is good man. Just work kicking my arsss. Finally had the energy to hit it tonight. Upper Body/ lower back was pretty wrecked tho.

Squats
235 x 5
275 x 5
315 x 8 Invalid Link Removed


Deads
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2 x 2
Invalid Link Removed
-slow AF.


Leg press
4 x 20

Leg ext
3 x 30

Gms
135 x 3 x 12

Bar Felt like a ton tonight. Body was super weak. But managed to get some work in finally. Legs felt great but the upper body was just fatigued. Suppose to do bench today but rather spend my energy on squats. I'll bench on Sunday morning if anything. Sorry for lack of updates. Hectic week for me.
 
Looked effortless for it being heavy. Nice.
 
Agree with Thomas! Smooth and easy! Looking large brother!
 
Morning bench session
185 x 5
215 x 5
245 x 6,6,5,4
Wide grip
245 x 3 x 3

Chins
8,8,10,12,10

Dips
Bw x 10
45 x 10
90 x 10
115 x 6

Hs rows
4 x 20

Shoulder press (smithmachine )
4 x 20

Bb front raise
4 x 30

Skulls
4 x 15

Face pulls
3 x 20

Cable pec flys
4 x 10

-Fckn high reps suck. Another " heavy" then usual day. So I ended up doing multiple sets on 245 to get that volume in with that weight. Also did some high volume rep work since things were pretty heavy to begin with. A week of poor eating can really do it to u man. Set me back a few. Anyways Ive been catching up to everyone's logs
, just haven't been posting. Seems everyone is progressing nicely. Seen some awesome PRs too. Nice job fellas. I'll see if I can post some today while on my break at work
 
That dip weight- WoW!
 
Sumos tng
335 x 5
365 x 5
405 x 10

Conventional (RDL style)
Tng
225 x 10
315 x 10
365 x 10

Bb rows
225 x 3 x 10

High bar squats
135 x 15
185 x 10
225 x 3 x 10


Lunges
+25 x 4 x 20

BSS
Bw x 3 x 15

Cable rows
4 x 15

-did TnG for deads today. No way was I going to hit 405 dead stops. I couldn't get into position, and things were just off. But did some cardio today lol. Doing conventional kind of like an RDL constant tension on glutes n hams. I got a vid of the 10 reps but my form was assss so Ehh. Good work today. Just need some stretching to help with my positioning . I've been slacking
 
That moved fast, like 225 would for me. Lots of volume last night Allen. Nice
 
atanocc said:
Invalid Link Removed Ugly and bad camera footage. 405 x 10 tng . I think 7shown?
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That is just friggin impressive right there!! Had to make sure I hadn't set it in fast forward...lol
You are one strong dude!
 
Haha thanks fellas. The initial pull seemed fast for my liking but the rest was Touch n go so I can't count that as speed lol. But definitely felt lighter then I expected. If my positioning wasn't so shytty it prob would of went up way better. Ate good for the past few days and it showed in last nights work. Hopefully I can keep it up and push them meals in throughout the day.
 
What'd you do? Have you phone pointed off a toaster and recorded the reflection of your deads? Lololol

Good work as usual fambam
 
OHP
125 x 5
145 x 5
165 x 8 paused
145 x 5
125 x 20

Cg bench
134 x 10
225 x 5,8
255 x 5

DB bench
85 x 15
105 x 8,8, 7 arms were giving out

Pull ups
12,12,10,10

Cable Face pulls
4 x 15

Cable rows(single arm)
4 x 10

Hs bench
4 x 10
-last set irritated my shoulder a bit. Called it here

Overall a decent day. Not my strongest press day. I'll take it tho. Whole time I was pretty dizzy, too much pre workout maybe. So tightness was lacking because of it. 165 would of had ten or more but just got light headed during set.
 
thanks buddy. hammer strength bench press machine. did em with partials emphasizing the stretch position for hypertrophy purposes. went heavy and that made my shoulder hurt a bit.
 
Crazy strong lifts in here! Loved the "speed deadlifting", a new new olympic competition perhaps? Lol
 
Strong OHP Allen. No wonder you're so powerful on bench.

The HS got my shoulder last week too. Doesn't seem to cause it, but doesn't help either.
 
Squats
275 x 5
315 x 3
345 x 2
365 x 2
375 x 2

Rdls
225 x 3 x 10
315 x 2 x 10

Leg press
4 x 20

Step ups
Back ext

345 felt good so I doubled it. Then I just decided to just double the rest of my top sets

Good day. Just tired from work. Bar felt heavy on my arms and upper back. Stupid job is killin me. I think I need at least two full days of doing nothing to actually "fully" recover in between sessions.
 
Strong squats! It sucks when work gets in the way of things we need.
 
Awesome man! I'm going to take your approach on singles this coming week.

turff49 said:
Strong squats! It sucks when work gets in the way of things we need.
Click to expand...

Exactly. Lol
 
Bench
215 x 5
245 x 3
275 x 1
280 x 1
295 x 1 lock out was sticky so cut it here. Was planning 305 depending on this set

Chins
8,8,8,10,10

Cable face pulls
5 x 15

Hs rows
4 x 8

Smith machine press
SS w/ delt raises

Off to work then class. Then off to the burbs to celebrate a late Easter egg hunt with all the kids. Some family couldn't make it out on the weekend so we all decided today so that all the kids can participate
 
atanocc said:
I try 4 days a week but sometimes the 4th day spills over to the next week if I'm too busy. The only issue is that my job is physically taxing and I'm not eating enough to not feel so drained on some days.
Click to expand...

I was gonna suggest maybe the MWFM split. I use it a lot when I'm focusing on grappling and it works well.
 
Sumos
355 x 5
405 x 3
455 x 1

Drop
315 x 4 x 5 conventional

Paused squats
275 x 3
315 x 3
345 x 2
365 x 1 PR never paused this weight
375 x 1 PR
315 x 5

FS singles
225 x 1 x 3 sets
275 x 1
315 x 1 w/ spot. Almost lost it by losing lower back tightness

Cable rows
4 x 15

Step ups

-deads were ass. Slow AF off the floor. I'll blame it on my job lol. But squats are feeling strong lately. Upper back could of been tighter but it was fatiged as well. Legs were comfortable in the hole and glutes were firing me out the hole. So I'm happy about that. Just deads are taking a hit lately. I'll have to reset some numbers again. Or might even remove prescribed reps for a while. Just work on building my squat . Any thoughts??
 
Seems like your job's physicality is helping with your training! Congratulations on those paused squat PRs! SMHS
 
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