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  1. atanocc

    Atanocc 531 SVR log

    Thanks man, I actually got a 90% on the exam. I was expecting better but I'll take it. At least it puts me in a comfortable position. Only 3 total exams for this semester so there's about 30% of my grade right there.
  2. atanocc

    Atanocc 531 SVR log

    Well OHP tonight 130 x 5 150 x 5 170 x 7 Cg bench Work up 185 x 10 235 x 6 Wide grip 185 x 3 x 10 DB bench 105 x 3 x 6 reps Pull ups 4 x 12 Hs rows 3 x 15 Some arms. shirts feeling abit loose nowadays. Finally took my opportunity to hit the gym. Felt good. Just lost some tightness on...
  3. atanocc

    Atanocc 531 SVR log

    Thanks bro. Been good man,been busy with studying. Just took my exam today and feel pretty confident with my test. I hit the gym some time last week befor the weekend and did top sets on bench 250 x 8, and DL(sumo) 410x5 reps(prescribed). Kept things to a minimal, didn't have it in me to AMRAP...
  4. atanocc

    Dmax's pursuit for power & performance

    Fck Ya man. That was pretty fast! U friggin beast
  5. atanocc

    Atanocc 531 SVR log

    I had to give my condolences after today's session lol. But anyways I've been working my breathing core tightness and it's been working wonders with my lifts so far. Some things I've addressed was that I would tuck my hips after finishing each rep for squats which Reggie pointed out on a...
  6. atanocc

    TGR's Modified PowerBuilding v2.0

    Fck ya man. I knew u had it in u. 5plates on its way tho. Congrats
  7. atanocc

    Atanocc 531 SVR log

    Squats -work up. 245 x 5 285 x 5 320 x 10 left 1-2 reps in the tank Conventional DL -working on overall back strength. Rebuilding my DL 135 x 5 225 x 2 275 x 2 315 x 2 365 x 8 RPE of 8 315 x 5 x 3 paused 315 x 2 x 10 reps TNG 225 x 15 RDL controlled tempo Leg press -narrow 4 x 20 Lunges...
  8. atanocc

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

    Strong ohp PR capo!
  9. atanocc

    Liftandswim's Log

    Solid man. Ur where I want to b at with my lifts. Keep it up bro
  10. atanocc

    RTS, carb cycling + IIFYM and a quest for a 1200 total

    Nice work lately bro. Been lookin at ur IG and things lookin good brotha!
  11. atanocc

    TGR's Modified PowerBuilding v2.0

    Strong numbers man. That ohp Is climbing for sure. Been slackin on people's logs but from the looks of it ur progressing nicely bro
  12. atanocc

    Dmax's pursuit for power & performance

    Wow. Fcking strong bro.
  13. atanocc

    Atanocc 531 SVR log

    OHP 135 x 5 165 x 3 185 x 2 205 x 1 215 x 1 match PB. A nice grind for this one. Cg bench 225 x 5 x 6 paused DB bench 75 x 4sets x 15 Pull ups 4 x 10 Cable single arm rows 4 x 8
  14. atanocc

    Atanocc 531 SVR log

    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...
  15. atanocc

    Atanocc 531 SVR log

    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...
  16. atanocc

    Atanocc 531 SVR log

    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.
  17. atanocc

    Atanocc 531 SVR log

    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...
  18. atanocc

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

    Strong pressing and squating capo!
  19. atanocc

    Dmax's pursuit for power & performance

    damn good work man. thats a solid pressing day brother!
  20. atanocc

    Atanocc 531 SVR log

    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.
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