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  1. atanocc

    Atanocc 531 SVR log

    Bench 135 X 10 185 X 8 185 X 8 185 X 8 185 X 8 185 X 12 (left a couple) Shoulder was asss today. Warehouse work not helping( reaching for boxes overhead/ off shelves) Decided to not press anything after working sets Cg pull ups 12, 15, 13, 12, 10 Chest supported wide grip rows 3 X 12 Db rows...
  2. atanocc

    Atanocc 531 SVR log

    Ha lets trade. I like cold weather but I'd like it to warm up a bit just so I can spend more time outdoors with my kid. He loves the park
  3. atanocc

    Atanocc 531 SVR log

    Thanks fellas had a good trip to Florida! 16-18 hours of driving puts a toll on ya that's for sure. Back was tight, knees were aching. But all worth the drive Squats (8s phase, week 5) 135 X 5 185 X 5 225 X 5 275 X 8 275 X 8 275 X 8 275 X 8 275 X 13 (left a couple in the tank) Sumos 135 X 3...
  4. atanocc

    Atanocc 531 SVR log

    Deload full body Squats 135 X 5 185 X 5 225 X 5 275 X 5 Sumos 135 X 5 225 X 5 315 X 5 Lunges 135 X 3 X 10 Bb rows 135 X 10 185 X 10 225 X 10 225 X 10 225 X 10 Cg bench 135 X 5 185 X 5 225 X 5 Pull ups 15,15,13,12 Calves -got in and got out. Everything felt like warm ups. When I left, I...
  5. atanocc

    Liftandswim's Log

    Beautiful squat man. Impressive!
  6. atanocc

    Atanocc 531 SVR log

    Deload bench 105 X 5 135 X 5 155 X 5 Chins 15,15,15,12,12 seated wide grip cable rows 4 X 10 Hs shoulder press 3 X 10 Cg pull ups 3 X 10 Arms(curls/overhead- ext) Pull a parts Low intensity obviously. But still had a nice pump. Even with the bench sets surprisingly. Triceps and lats were...
  7. atanocc

    Atanocc 531 SVR log

    Supplemental lower body work (Quad work) Paused Oly squats - narrow (hams to calves) 135 X 5 185 X 3 225 X 3 275 X 3 315 X 3 345 X 1 -with tempo, took out pauses 135 X 10 X 6 sets Leg press -narrow stance 5 X 12 Rdls 135 X 10 185 X 10 225 X 10 275 X 10 315 X 10 365 X 10 Calves Face pulls...
  8. atanocc

    Atanocc 531 SVR log

    Lmao
  9. atanocc

    Atanocc 531 SVR log

    Ohp 10s week 3 95 X 5 115 X 3 135 X 3 155 X 15 Pull ups 15,15,15,12,10 Cg bench 135 X 8 185 X 5 225 X 3 255 X 3 275 X 3 225 X 10 Hs rows chest supported 4 X 10 Db flys 35 X 10 45 X 10 45 X 10 55 X 10 Curls
  10. atanocc

    Atanocc 531 SVR log

    Squat / sumos 10s week 3 Squats Work up 200 X 5 250 X 3 285 X 1 305 X 13 Sumos 255 X 5 315 X 3 350x 1 375 X 15 Leg press 4 X 12 Lunges 3 X 10 Calf raises One of those days. Lacked the energy today. No tightness really. Got the reps in tho. I wanted at least 15 for squats but ehh. Realized...
  11. atanocc

    Atanocc 531 SVR log

    Bench (10s phase week 3) 130 X 5 155 X 5 195 X 10 195 X 10 195 X 17 (Amrap) Chins 12 12 12 Cg pull ups 12 12 12 12 Db Bench 85 X 10 100 X 10 110 X 8 85 X 15 Cable wide grip rows Pyramid up to heavy 10 6 sets last set 200 X 10 Smith machine shoulder press Superset with plate raises Superset...
  12. atanocc

    Atanocc 531 SVR log

    High bar squats Heeled shoes 135 X 8 135 X 8 185 X 5 225 X 3 275 X 3 315 X 3 345 X 3 Rdl 155 X 10 225 X 10 315 X 5 365 X 9 315 X 10 315 X 10 315 X 10 Lunges 3 X 15 Shut it down. Not a lot of energy today. Weights were feeling abit heavy. Eh one of those days. GI was all funky this morning...
  13. atanocc

    Sean's Powerlifting Journey

    Fawk! Nice pulls big guy.
  14. atanocc

    Atanocc 531 SVR log

    Ohp (10s week2) Bar X 10 95 X 10 105 X 5 110 X 5 120 X 5 130 X 10 130 X 10 130 X 17 (narrowed grip here DT rear shoulder was feeling funky) Pull ups 12,12,12,10,10 Cg bench Worked to a heavy RPE 8.5- 9 135 X 10 185 X 3 225 X 3 235 X 3 245 X 3 255 X 3 265 X 2 Paused cg 225 X 5 225 X 5 225 X...
  15. atanocc

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

    Solid sessions capo. Rdl looking heavy man! Glad that rib doing better.
  16. atanocc

    Liftandswim's Log

    Beasting that cg game man. What you mean topped out though? No more progress on the cg?
  17. atanocc

    Atanocc 531 SVR log

    Half way through I was trying to figure out why i put squats and sumos together. But I know it will come together in the end.
  18. atanocc

    Atanocc 531 SVR log

    Squats/sumos (10s phase week 2) Bar X 5 135 X 10 135 X 8 135 X 8 185 X 5 -working 225 X 5 255 X 5 275 X 10 275 X 10 275 X 14 Amrap left 1-2 reps Sumos 135. X 3 225 X 3 -working 275 X 5 315 X 5 345 X 10 345 X 10 345 X 11 Calve raises Face pulls Leg ext Pretty good day. Except for the fact I...
  19. atanocc

    Dmax's pursuit for power & performance

    Sheesh solid work man.
  20. atanocc

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

    Had to take the kid out to park with that 70 degree weather in IL man. Great feeling to walk out with shorts and flip flops lol. Strong pauses on the bench!
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