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  1. atanocc

    Atanocc 531 SVR log

    Squats/ sumos 135 X 10 185 X 8 225 X 3 275 X 3 325 X 3 325 X 3 325 X 3 325 X 3 325 X 3 325 X 3 325 X 10 Sumos 135 X 3 225 X 3 315 X 3 405 X 3 405 X 3 405 X 3 405 X 3 405 X 3 405 X 3 405 X 10 Back ext Calves Deload session two days prior. Forgot to log. Moved well today. I believe volume PR...
  2. atanocc

    Atanocc 531 SVR log

    Been really busy this week. Missed pretty much every day. Only time I had was 1am on a Friday night :/ (or morning if u wanna be technical about it) Deload full body Work up. 315 X 3 325 X 3 Sumos 185 X 5 Conventional 185 X 3 X 5 Leg press 4 X 15 Bench wide grip 135 X 5 X 5 Chins Dead...
  3. atanocc

    Atanocc 531 SVR log

    So looking at my prescribed reps for 3s phase, I'm thinking to split the squat and sumos. Numbers look intimidating to hit two amraps with. But only thing that I'm contemplating over is that I don't want to steer away from what I've been doing for the past months. It's been working great. So why...
  4. atanocc

    TGR's Modified PowerBuilding v2.0

    Always wanted a home gym. But then u lose all the spectators mirin. Cuz u know.. Spectators add like 50lbs to ur lifts ;)
  5. atanocc

    Tygas home log for powerlifting and stuff

    Ooo man don't remind me the sleepless nights of having a new born. I've got 6 more months to enjoy my sleep then I'll be the same boat as u. But damn that food tho. Killing it
  6. atanocc

    TGR's Modified PowerBuilding v2.0

    Man that home gym is lookin legit. Awesome job on the carb night diet man. I might have to look into that after I finish my training cycle.
  7. atanocc

    Atanocc 531 SVR log

    Tbh. I forgot how much more I love night workouts. Different feeling at night. Bigger pumps/ more energy/ more aggression. But should I be increasing the volume as I move into 3s? Lol
  8. atanocc

    Atanocc 531 SVR log

    Invalid Link Removed Invalid Link Removed Invalid Link Removed
  9. atanocc

    Atanocc 531 SVR log

    Ohp 95 X 10 105 X 5 125 X 5 135 X 5 155 X 3 175 X 8 Pull ups 15,15,18,15,12 Cg bench 135 X 5 185 X 5 225 X 5 275 X 5 no spotter PR? Lol 295 X 1 was going to go to 305 but left lat felt funky. 225 X 13 PR 225 X 10 225 X 10 225 X 10 volume PR Lateral raises Curls Smith machine JM presses...
  10. atanocc

    Atanocc 531 SVR log

    Invalid Link Removed Last 4 sets. Tried to fit it in Invalid Link Removed Rdl 315 X 10 top set
  11. atanocc

    Atanocc 531 SVR log

    High bar squats 135 X 3 X 10 185 X 3 X 5 225 X 5 275 X 5 315 X 5 315 X 5 315 X 5 315 X 5 315 X 5 paused Rdls 135 X 10 185 X 10 225 X 10 275 X 10 315 X 10 315 X 10 315 X 10 225 X 15 Leg press Narrow stance -pyramid up to 8 pps 5 X 12 Back raises Calves (2 movements) Dead stops.. Did these...
  12. atanocc

    Atanocc 531 SVR log

    Bench Bar X 10 95 X 10 135 X 5 145 X 5 175 X 3 205 X 3 235 X 3 255 X 8 RPE 8.5 -should of went for 10 but no spotter and ended up psyching myself out Invalid Link Removed Chins 10,12,12,12 Slight prone chest supported row -wide grip 3 plates X 10 4 X 8 5 X 5 Drop 4 X 5 3 X 5 2 X 8 Db bench...
  13. atanocc

    Atanocc 531 SVR log

    Squats 5s week 3 135 X 5 185 X 10 205 X 5 255 X 3 300 X 2 325 X 1 345 X 1 365 X 6 match PR Sumos 265 X 5 315 X 3 365 X 2 390 X 1 415 X 1 445 X 6 Invalid Link Removed Called it. Coming off a minor back pull. So back was at 90%. Lil tight but got the work in. Speed suffered a bit. Came...
  14. atanocc

    TGR's Modified PowerBuilding v2.0

    Them GMs tho [emoji15]
  15. atanocc

    Atanocc 531 SVR log

    Ohp Bar X 3 X 10 95 X 10 125 X 10 135 X 2 155 X 2 165 X 4 165 X 4 165 X 4 165 X 4 165 X 9 Pull ups 4 X 10 Cg bench 135 X 10 185 X 10 225 X 10 Hs rows 4 X 12 Dips 4 X 20 Tired today. 3.5 hrs of sleep, woke up too early for some reason. Taking a stim break on Deload week. Weight moved good...
  16. atanocc

    Atanocc 531 SVR log

    Why I'm in nursing lol
  17. atanocc

    Tygas home log for powerlifting and stuff

    Sumo Looks good man. Just make the switch to the dark side already lol
  18. atanocc

    Atanocc 531 SVR log

    It's worse when u have no calves and no glutes. Then you REALLY don't train legs according to people. I hate it.
  19. atanocc

    bigger stronger faster with the help of 5/3/1

    On the same boat. Had her lifting for a month with me and then we got pregnant.
  20. atanocc

    Atanocc 531 SVR log

    Went in today for some training with the cousin. Lol finally. I showed him the bench and basically my upper body day. Hard to train with the guy, since he still new to everything. So I spend a lot of my energy talking him through the movements. Hardly touched anything over a plate. But I give...
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