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  1. atanocc

    TGR's Modified PowerBuilding v2.0

    240 X 8 reps is solid man. Presses are coming up
  2. atanocc

    Liftandswim's Log

    Strong work as usual man. Goals AF lol
  3. atanocc

    Atanocc 531 SVR log

    Bench day ( 10s phase week 2) 135 X 5 155 X 5 170 X 10 170 X 10 170 X 20 left couple in the tank Chin ups 12,12,12,12,12 Db bench 85 X 10 100 X 10 110 X 5 (back was off bench so had to drop it) Seated wide grip rows (Cable machine) Pyramid up to a heavy 10 5 X 10 (up to 200) Hs shoulder...
  4. atanocc

    Atanocc 531 SVR log

    Compared to last weeks 405 X 5... 365 was a piece of cake. Lol Got my groove back. Time to roll with it. Just the beginning
  5. atanocc

    Atanocc 531 SVR log

    High bar squats -paused (heeled shoes) 135 X 8 135 X 8 135 X 8 185 X 5 225 X 10 225 X 10 255 X 5 275 X 5 295 X 5 315 X 5 -worked up heavy 5 for RPE of 8-9 Rdls 135 X 12 225 X 12 315 X 10 365 X 10 Lunges 100lbs X 4 X 10 Leg press 4 X 10 Db stiff legs 75 X 10 100 X 10 135 X 10 DOMS this...
  6. atanocc

    Atanocc 531 SVR log

    Thanks brotha lol but yea man, that's where the money is.
  7. atanocc

    Atanocc 531 SVR log

    Thanks brother. Just a stepping stone. I plan on continuing my education and earn a higher degree. Goal is to get into anesthesia (CRNA-anesthetist). I would assume around 200ish. Maybe less. My presses have been lagging in progress. It'll come though with consistency.
  8. atanocc

    Atanocc 531 SVR log

    Ohp Work up to 60% 115 X 10 115 X 10 115 X 10 115 X 10 115 X 15 Amrap set - left about 2 in the tank Pull ups in between 12, 12, 10,10,10 CG bench 135 X 10 155 X 10 185 X 10 185 X 10 225 X 5 225 X 5 225 X 4 Hs wide grip rows Sets of 10 pyramiding up to a heavy set with RPE 9.5ish Cg pull...
  9. atanocc

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

    Good work capo. What's the reason for the X-ray? If u don't mind me asking
  10. atanocc

    Atanocc 531 SVR log

    Thanks man. Ur absolutely right man. And that's why I suck at it. I have poor condition with lower body . So hopefully this can help build my squat
  11. atanocc

    Atanocc 531 SVR log

    Ha ya 10s phase is going to be brutal. Boring but i know if I put in the work, It will all be worth it. I'll be getting to sub maximal weights in about 4 months. So we will see how it turns out. Thanks man. Good to b back. I needed to start logging my workouts again to keep me on track.
  12. atanocc

    Dmax's pursuit for power & performance

    Agreed! ^^ But man that's awesome ur going to the Arnold! Jealous AF Have fun man.
  13. atanocc

    Atanocc 531 SVR log

    Squats/sumps (10s) Squats Work up to 60% 245 x 10 245 x 10 245 x 10 245 x 10 245 x 14 (left a couple in the tank) Sumos -work up 315 x 10 315 x 10 315 x 10 315 x 10 315 x 12 Calves Sitting and standing calve raises Shut it down. -Used 60%ish of working max. So light weight but volume was...
  14. atanocc

    Atanocc 531 SVR log

    But your squat is getting big man! Yea i think I'm going to go a different route this time around.. With 531-- My wide stance squat and sumo pulls suck when they are done on the same week. It's like the same muscle groups don't recover enough. So I'm putting them together. And hitting supplement...
  15. atanocc

    Atanocc 531 SVR log

    Bench 135 x 12 155 x 4 sets x 10 reps 155 x 15 (amrap with a couple left in the tank) Chins 12,12,12,10,10 HS chest support rows 4 x 10 Incline bench 135 x 4 x 10 -rebuilding my bench. Weights look like baby weight but still managed to get fatigued, Mainly triceps.
  16. atanocc

    Atanocc 531 SVR log

    Dude that's awesome. Yea man let me know what's up. It's a great field to get into. I have a lot of tips And hints i can give you that I wished someone would of told me from the start. Don't be afraid to ask me anything brotha.
  17. atanocc

    Atanocc 531 SVR log

    Well I'm back. Update: Recently graduated nursing program, and passed the boards. No words can express what I feel about that! Right now I'm Just applying to hospitals, trying to get a job at an ICU. Training has been on and off over these past few months. I managed to keep some strength on...
  18. atanocc

    Atanocc 531 SVR log

    sorry fellas. still here, kind of been off my game lately with training and all. summers been too busy lately for me, taking a summer course to get ahead and putting extra hours in work for my upcoming vacation to vegas with my wife and kid. SO even tho i have less school, i end up with more...
  19. atanocc

    Turff49 Quest for Success

    Oo shyt, if he was 20, different story.. Shoulda picked up that 60 lb db and threw it to his fugly face ;)
  20. atanocc

    Dmax's pursuit for power & performance

    Nice work as usual bud. Thats the way to do it man, If u ain't happy with the top set, drop down and get that rep PR ! Good shyt
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