Atanocc 531 SVR log

liftandswim said:
What capo said. Welcome back! And yeah, 10s can suck it. It's all muscular endurance/conditioning
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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
 
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 ups
2 sets to failure

Face pulls
100 X 10
120 X 10
140 X 10
-superset with tricep push down
100 X 8
120 X 8
140 X 8
 
Awesome AT! Congratulations on the degree! Be proud brother!!!!
 
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 morning. Too awhile to warm up. Saw everyone pausing on squats so I said fck it. Widen my stance a bit on squats due to mild ankle pain. Probably from overdoing clalf raises last week. I'll catch up later on everyone's logs.
 
Dam, all that volume.
 
Heavy leg volume!
 
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 press/ superset with plate raises/superset with curls

Decline hs press
2pps X 10
3 X 10
4 X 10

Tricep extension with cables
100 X 8
120 X 8
130 X 8
Close grip pull ups
10,10,10


-another good day at the gym. Two days in a row I'll take it. I'm actually experimenting on my morning preworkout to get the most out of it. Usually morning pre workouts doesn't hit me as hard. But these last two workouts have been similar to night workouts. So let's see if what I'm doing actually makes a difference
On another note, bench is feeling great. Pretty much kept the tension for the 20 reps to get the full effect with using lats and stretch reflex. Might have to bump up estimated max. Probably another 10 lbs to play it safe
 
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 got super winded and fatigued before my last three working sets of sumos. And one of them was an Amrap set fml. I was dying trying to complete the last set.

For squats, I shut it down really d/t my wrist fatiguing causing the bar to slip and my posture then suffered a bit losing tightness. Might have to look into wrist wraps soon. Birthday present maybe?? Lol no knee wraps yet, not till I break that 500 raw
 
Freakin exhausting.
 
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 5

Hs wide rows
Chest supported
6 X 10 pyramid up to heavy 10

Bb raises (rear delt focus)
-wide grip, start at shoulder level
Raise overhead
4 X 12

Chest cable flys superset with hs incline press
3 X 12
 
Holy OHP strength! Volume is awesome!
 
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, took a dump at home and took one once I got to the gym. Probably from all the alcohol from the weekend got my digestive tract all screwy.
 
Old saying: "When you "play," you have to "pay". Strong lifts man.
 
I have no clue why the weights felt heavy.

No jealousy here when I say I don't know why your weights felt heavy.

No effin clue.
 
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 with curls

Hs wide grip press
3 sets X 12

Tricep cable push downs
70 X 10
80 X 10
100 X 10
55 X 20
 
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 I messed up the prescribed sets on bench day. Did two extra sets of 10 before my Amrap. Which is fine, more volume is better then missing sets.
 
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
 
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


I'm Super weak with oly squats. Decided to do these d/t my hips feeling super tight today. Instead of sitting back like I do with high bar, I was just dropping down. Really emphasized the quads doing the work. Went straight into leg press to get more of a pump into the quads. This made rdls a lot harder since I was pretty fatigued already.
Might do oly squats for next cycle's supplemental lower. My weak point in squats is my quad strength. Maybe focus on hypertrophy too instead of working up to a heavy set.
 
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 loading nicely, paused on chest, and the bar automatically springs up from the tension. So no half asss reps. Made sure I acted like there was 300 on the bar. Practice makes perfect!
 
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 felt like I just got started. Good Deload sesh!
I crammed everything today because I'm taking a road trip to Florida till Sunday. That is all!
 
I was kinda surprised you didn't rep out 315 for a squat deload. lol
 
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
225 X 3
335 X 8
335 X 8
335 X 8
335 X 8
335 X 11 (left a couple )

Revers lunges
Back ext

-auto regulated the weights, added 10lbs on working max. Weights felt light but damn I was huffin and puffin. My conditioning sucks balls. I was out of breath more then muscular fatigue, which caused me to cut Amrap sets short. Pretty much wanted to call it a day after squats but I just sucked it up for deads. Form has been feeling on point lately. Lower back has been feeling great because of it too. No more feeling like I pulled my back out every lower body day. I'll start recording myself once I get into heavier weights. Still not impressed with these baby weights.

Oo so I come back to this back home smh Invalid Link Removed
70 degrees to snowing.. Wow
 
I'm jealous. I'd love some chilly weather.
 
Weather has been so bipolar lately.. Nice work there dude. Driving to Florida would suck, driving cle-south Carolina is enough for me that's only like 11 hrs.
 
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
3 X 10

Lat pull downs / superset face pulls
3 X 10

Seated cable rows
3 X 10

Seated bicep curls

-done. Disappointed that shoulder is acting up. Just when I feel I'm making progress. It is what it is.
 
capo180 said:
Weather has been so bipolar lately.. Nice work there dude. Driving to Florida would suck, driving cle-south Carolina is enough for me that's only like 11 hrs.
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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 happened at the location we were about to pass. So although we got delayed 3 hours, I say we were pretty lucky that it wasn't us.
 
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 impressive just pump hypertrophy for quads.
 
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 my day today. Ate a frosty with my son earlier, I new it wasn't going to settle well with me but ate it anyway. Wanted to sharrt in the gym. Smh. Felt drained and sweating like crazy. But made got my reps in

Sumos was asss. Couldn't get tight. First working set of 365 was just off. Made sure I got my prescribed 24+ reps in with 365 tho. Felt good about that. On a good day, this would of been easy I feel. Ice cream doesn't sit well with me, I know this but i can't help my self :)

Squats, lower back(erectors?) was feeling a lil funky, need to roll it out this week. Butt kept popping up. So hit some back ext after.
 
Dairy pre-gym is no Bueno.
 
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 been a little bit tighter by loading the lats more. Triceps were fatiguing at the top. Plan is to hit my lats more. And practice harder lock out. Maybe might try floor presses. Usually for reps I do soft lockout so it's probably due for some focus.
 
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 was nagging a bit at the begging of ohp. But once I warmed up it went away. Strength is coming back for pressing I feel. Need to keep this shoulder healthy is all.

Did quads yesterday. Front squats lunges and hack squats. Called it early yesterday cuz I wasn't feelin too hot. Too loose and sweating like a dog. So got a nice pump and left. Lunges really did me good tho. Only movement that gets my glutes sore the next day lol. I'll try to make up for the volume on squats/sumos day.
 
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. Lack of sleep really got to me this morning. Should of not went in but I didn't want to miss another day. At least I got my prescribed reps in.
 
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