Recent content by atanocc

  1. atanocc

    Atanocc 531 SVR log

    High bar squats Work up 315 X 6 365 X 3 385 X 3 X 1 volume PR Rdls 315 X 10 365 X 8 405 X 6 Leg press 3 X 10 Lunges 4 X 12 Back ext 4 X 12 -felt strong today. Kind of went forward on high bar squats. Positioning sucks. On another note. Been on the 12 hour night shift for a week now and...
  2. atanocc

    Atanocc 531 SVR log

    Bench Work up 280 X 3 X 3 Chins 12,12,10,10,10,10 Hs rows 4 X 8 Db bench 80 X 15 105 X 5 115 X 8 125 X 6 Smith machine seated shoulder press 4 X 15 Reverse curls 80 X 15 110 X 10 110 X 10 Face pulls Left chest was still funky. Felt it pulling. Lost some strength as well. RPE of 9 on last...
  3. atanocc

    Atanocc 531 SVR log

    Squats -work up 385 X 3 X 3 Volume PR Sumos 495 X 3 X 2 Wanted triples but back was fatigued from squats Lunges 2 sets X 10 Back ext 2 sets X 10 -going to for some doubles next week for squats. I'll see how sumos go
  4. atanocc

    Atanocc 531 SVR log

    Ohp Work up 195 X 5 PR Pull ups 15,15,15,12,12,12 Cg bench 185 X 3 X 8 Left pec was still feeling funky. Kinda felt it on ohp as well. Dips 20,20 +30 X 15,12,12 Revers curls/ Standing skulls 80 X 15/ 80 X 20 100 X 10/ 100 X 18 115 X 10/115 X 15 Done. Cg bench was the only thing that...
  5. atanocc

    Atanocc 531 SVR log

    High bar squats 135 X 10 185 X 10 225 X 5 275 X 5 315 X 5 345 X 5 Rdls 135 X 10 225 X 10 315 X 8 405 X 5 Lunges 4 X 10 Leg press Narrow stance 4 X 15 Back ext Calves. Invalid Link Removed Squats felt strong today. Just positioning sucks for high bar. Knees feel funky with high bar...
  6. atanocc

    Atanocc 531 SVR log

    Lmao. Mfer ur right. Looks like he came close to grabbing it on 6. Smh. I told him don't grab it. Just watch me. If it's stuck on my chest, that's when u grab it.
  7. atanocc

    Atanocc 531 SVR log

    I hope so. Just felt like I was making good progress. Here's the vid Invalid Link Removed
  8. atanocc

    Dmax's pursuit for power & performance

    Congrats man. Such a blessing! Nice work too btw!
  9. atanocc

    Atanocc 531 SVR log

    3s week 3 Bench Work up 275 X 7 ? (Spotter touched bar on 7th [emoji35]) PR? Db bench 80 X 10felt a pinch on left pec 80 X 10 75 X 10 definitely pulled something smh Chins 15,15,10,10,10 Chest support tbar HS rows 2 plates X 10 3 X 10 4 X 8 5 X 5 dropset to 3 plates to failure Smith...
  10. atanocc

    Atanocc 531 SVR log

    3s week 3 Squats Work up 385 X 4 Sumos Work up 480 X 5 PR Invalid Link Removed Lunges 4 X 12 Back ext 5 X 12 Leg press 4 X 12 Decent day. Had a long weekend. Wedding to go to on Friday. Miss yesterday d/t having too much to drink Father's Day bbq. Didn't wanna have a ****tty day again...
  11. atanocc

    Atanocc 531 SVR log

    Happy Father's Day to all the fathers on here! Today we celebrate. Salud!
  12. atanocc

    Atanocc 531 SVR log

    Ohp 150 X 1 165 X 1 175 X 3 175 X 3 175 X 3 175 X 3 175 X 7 Pull ups 12,12,10,10,10,10 Cg bench 135 X 8 185 X 5 225 X 7 255 X 7 Some arms Face pulls Came in pretty tired (11pm). Thought the preworkout would overpower that. Also missed a few meals, only 2 in today :/ so an ok night for what...
  13. atanocc

    Atanocc 531 SVR log

    Lol eff that wall bro hah. Yea.. main reason I was looking into bcaas was for recovery purposes. I'm on the same boat tho on not waisting too much money with supps nowadays. But I just hate how my training seems to spill over to the next week because I'm not recovering in time. Soo more days in...
  14. atanocc

    Atanocc 531 SVR log

    Appreciate the input! Sounds good fellas. I'll look into buying me a tub. I use to use intra bcaas back when I would spend tons of money for supplements. Recovery was better back then, but I wasn't lifting as heavy with volume as I do now. Worth a shot. And yes it is a rock climbing wall. But...
  15. atanocc

    Atanocc 531 SVR log

    Sumos 135 X 5 225 X 5 315 X 3 405 X 3 445 X 3 445 X 3 445 X 3 445 X 7 High bar squats (w/flat soles) 135 X 5 185 X 5 225 X 5 275 X 5 315 X 5 Rdls 135 X 12 225 X 10 315 X 10 Bss 4 X 15 Easy day. Just sore on my hams still from last session. Thinking of adding bcaas? Any thoughts? Here's vid...
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