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  1. atanocc

    Atanocc 531 SVR log

    Used the basic ones u buy at sports authority. Only for 365 and 405 sets.
  2. atanocc

    Atanocc 531 SVR log

    Lower body/supplemental accessory Was feeling good today, first lower body session that I felt strong in awhile High bar squats -work up 315 X 3 RPE 7 355 X 3 RPE 8 225 X 15 135 X 20 Rdls 135 X 10 185 X 10 225 X 10 315 X 8 365 X 6 405 X 5 225 X 15 135 X 3 X 10 Back raises 4 X 10 Leg press...
  3. atanocc

    Atanocc 531 SVR log

    Bro. Didn't think I'd get through it actually. I just kept pushing it tho. Honestly every set felt like RPE of 9. Bench 5s 205 X 5 205 X 5 205 X 5 205 X 5 205 X 5 205 X 15 RPE 8 Chins 15,15,12, Cg Pull ups 10,10,10,10 Db bench Tempo, focus on stretch 80s X 3 X 10 105 X 8 Chest support...
  4. atanocc

    Atanocc 531 SVR log

    Squats 5s -with long rest periods 305 X 5 305 X 5 305 X 5 305 X 5 305 X 5 305 X 10 Sumos 365 X 5 365 X 5 365 X 5 365 X 5 365 X 5 ripped hand open 365 X 10 w/straps Lunges 3 X 10 Not great today. Low energy, Felt heavy and slow. AMRAPs were in slow motion lol. hams and glutes weren't firing...
  5. atanocc

    Sean's Powerlifting Journey

    Been meaning to Congratulate you on that awesome job you did on ur meet Sean!
  6. atanocc

    Liftandswim's Log

    Incline is impressive indeed! Strong as always man!
  7. atanocc

    Dmax's pursuit for power & performance

    Volume... Wow. No pain in the shoulder is always a good day in the gym man
  8. atanocc

    TGR's Modified PowerBuilding v2.0

    Fawk. Now I want wraps. Lol naw I need to build my squat first. But I'm curious to see how ull incorporate them into ur routine. Going to be insane man.
  9. atanocc

    Atanocc 531 SVR log

    Thanks fellas. Finally feeling I'm getting momentum on pressing. My shoulder is still nagging tho which sucks. Don't feel it much on ohp and bench! But I tried inclined db bench and rear rc, I believe, felt a whole lot of pressure. So I ditched that nonsense. Off to squat and sumo In a bit...
  10. atanocc

    Atanocc 531 SVR log

    Ohp 8s 105 X 5 125 X 3 145 X 3 155 X 3 170 X 10 Cg bench (3s pause) 135 X 5 185 X 5 225 X 8 225 X 8 245 X 5 255 X 3 275 X 1 Pull ups 15,15,12,12,10,10 Delts(raises) Arms Curls/push downs Dips 20,20,20 Hs rows 3 X 10 Cable flys 3 X 15
  11. atanocc

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

    Nice work lately. probably missed this but what program your using now?
  12. atanocc

    TGR's Modified PowerBuilding v2.0

    Shoulder pain can suck it. Good work man.
  13. atanocc

    Atanocc 531 SVR log

    Went for redemption on sumos 135 X 3 225 X 3 275 X 3 315x 3 365 X 3 405 X 12 Full reset on last two. PR High bar squats Leg press Lunges Bicep still nagging. Sumos felt good tho. Started off tight, got better after 315
  14. atanocc

    Atanocc 531 SVR log

    Thanks fellas. Ya that all that matters really. Just sucks when things don't go the way you planned in ur head. But today, another problem came up. Bicep was feeling really funky. Hurt more on the negative portion of the bench. Grip weakness on that hand also. Not sure. I armed wrestled my...
  15. atanocc

    Atanocc 531 SVR log

    Squats -work up 210 X 5 255 X 3 295 X 2 315 X 1 335 X 10 Sumos -work up 255 X 5 305 X 3 365 X 2 385 X 1 405 X 10 fck me Rdls 5 X 12 Lunges 4 x 12 Calves 4 X 15 Sumos were hard today. My dumb asss chose the stiffest bar in the gym. Wanted at least 12 for each, but wasn't happening today...
  16. atanocc

    Atanocc 531 SVR log

    Ohp (8s week) 95 X 3 125 X 3 135 X 3 150 X 7 150 X 7 150 X 7 150 X 14 Pull ups 10,10,10,10,10 Cg bench 135 X 5 185 X 5 225 X 10 225 X 8 225 X 8 225 X 7 Seated 1 arm cable rows 85 X 3 X 10 Dips (bw) 25,25,25,24 Hs rows/ super set with hs wide bench 3 pps X 3 sets X 12 each Arms -shoulder...
  17. atanocc

    Atanocc 531 SVR log

    Bench (8s phase week 6) 135 X 5 165 X 3 185 X 3 205 X 7 205 X 7 205 X 7 205 X 12 left a couple Chins 10,10,10,10 Cg pull ups 10,12,12 Chest supported hs rows 4 X 10 Db bench 85 X 15 95 X 12 105 X 10 Seated Cable fly machine 3 X 15 Arms Shoulder feeling better. Bench was flying. Could of...
  18. atanocc

    Atanocc 531 SVR log

    Squats /sumos (8s phase, week 6) 135 X 10 185 X 3 225 X 3 255 X 3 285 X 3 305 X 7 305 X 7 305 X 7 305 X 10 Drained.. Sumos 135 X 3 185 X 3 225 X 3 305 X 3 365 X 3( miss grooved) 365 X 4 365 X 7 365 X 7 365 X 10 (Amrap leaving a couple in the tank) Back ext w/plate 5 X 10 Called it. Wasn't...
  19. atanocc

    Atanocc 531 SVR log

    Ohp Bar X 10 95 X 10 115 X 10 135 X 8 135 X 8 135 X 8 135 X 8 135 X 15 Pull ups 12,15,15,12,12 Db seated oh press 80 X 5 X 6 Cable rows 4 X 10 Arms Did some quads with oly squats, front squats, gobblet, and hack squats yesterday. Light weight but with reps. Got a decent pump. Nothing...
  20. atanocc

    Atanocc 531 SVR log

    Yea where I went, it was only suppose to be 14 hrs but with stops and traffic, time just added up. Another thing was that I didn't trust anyone with me to drive over night, so I ended up doing all the driving. Oo and on the way home, we just exited to eat at DQ, and a fatal accident just...
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