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Atanocc 531 SVR log

atanocc said:
Thanks bud. Really trying to work the squat. I'm actually planning on prioritizing the squat for a few cycles. Putting it in front of deadlift and OHP days.
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I ran a Smolov cycle a couple times in college, and that was brutal but effective. Is that kind of what your talking about?
 
I have to admit, since starting this routine it has taken a toll on my body, and I need extra time to recover before other compound lifts. I don't like mixing together any of the main 3 or OHP. I understand now why PL's always want to skip arms. Save that strength for real lifts. Lol

Thanks again for the awesome routine.
 
mountainman33 said:
I ran a Smolov cycle a couple times in college, and that was brutal but effective. Is that kind of what your talking about?
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Haven't really looked into that. But I think 3x a week is more than enough for me lol. I'm just planning on doing my squat day as planned, but putting some DE/speed work with OHP. And RE with deadlifts. But starting with the squat to use full potential. I dnt want to add another program into the mix Incase of hindering my progress already. It's just switching up the main lift and and putting the secondary first to prioritize the squat for a bit . Iono if I explained myself well but yea. Weakest lift for me and I'm sure it's because I don't hit it hard enough.
 
RegisterJr said:
I have to admit, since starting this routine it has taken a toll on my body, and I need extra time to recover before other compound lifts. I don't like mixing together any of the main 3 or OHP. I understand now why PL's always want to skip arms. Save that strength for real lifts. Lol Thanks again for the awesome routine.
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Hell yea man. Arms is so hard to hit sometimes. If anything I'll add a few sets here and there and then on deload hit em harder since other lifts worked less. But I do make sure I hit the tris hard with cg bench, and bis do get size when I do chin ups. I barely do arms and my arms are a decent size due to heavy compound lifts. But definitely, this routine can put a toll on you if ur not recovering properly. Play it smart and listen to ur body!
 
Lol @ too much hookah. Man, there is a TON of things I wish I didn't do lol I'm sure I'm paying for it one way or another
 
tyga tyga said:
Lol @ too much hookah. Man, there is a TON of things I wish I didn't do lol I'm sure I'm paying for it one way or another
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Lol I remember going to the hookah bar almost everyday after school. Suckin a bunch of smoke into my lungs to see who get the biggest cloud till the hookah was burnt. Totally regret that shyt. Good times but damn. O well, Probably knocked off a few years of my life
 
Old saying: "If you play then you need to pay". AT is STRONG! Nice job.
 
Sumos week 3 cycle 1
335 x 5
375 x 3
415 x 1
465 x 1
505 x 1
525 x 1 PR went up good. So I got cocky, felt a pull on my mid back too.
10 sec hold in the end
545 x F went up to knees and back started feelin it. Dropped the weight.

Oly Squats
135 x 10
185 x 8
225 x 5 sets x 10 fck me. Totally winded. Body wasn't tired, just winded.

Cable rows
160 x 4 x 10
BSS
3 x 15
Leg ext
3 x 10

Back was tight as u prob Already know. Ssb destroyed my midback last session and caused me to pull it today during Sumos. Never had that DOMs on that part of my back befor let me tell ya. But Sumos were on point. That 545 was mine! Pissed off! Maybe next time.
Took a while to warm up too. Shaky during warm ups. Grip was slipping abit so added chalk.
Satisfied for today's work other then the minor I injury, only one meal in and lack of food during the week but managed a PR. Let's go!
 
Very strong Allen.
 
Here's the failed attempt
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It was going too. But next time tho. Sorry no vids of the other pulls. I was too into it that I only remembered for the final attempt.
 
Dude walked between you and the camera...
 
Yo that dudes an idiot.

545 is all yours bro that was mad close!
 
I know that exact feel on SSB midback soreness. Keep after that bar! It's a man-maker and shoulder saver.
 
RegisterJr said:
Dude walked between you and the camera...
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tyga tyga said:
Yo that dudes an idiot. 545 is all yours bro that was mad close!
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Lol well I did have the cam mad far. So someone was bound to walk past it. But I know I would of had it. My back is feeling it now too. Sucks. Not sure if I should stretch or leave it alone.

herderdude said:
I know that exact feel on SSB midback soreness. Keep after that bar! It's a man-maker and shoulder saver.
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I'm trying man. Squats always been a struggle for me. But hopefully this added frequency will do me good. Ssb is the shyt. I know that improving in that will have great carryover to my squat since it addresses my weak points well!
 
Passed my finals!
Winter break finally.

Anyways here was tonight's session

Bench cycle 1 week 50 lol (extended time between sessions got me delayed )

195 x 5
215 x 3
245 x 1

265 x 1
285 x 1
305 x 1 yea buddy
315 x 1 (spotter says he didn't touch it.)
W.e. Heaviest I've done w/o pain since I tweaked my shoulder. I'll take it!

Chins
15,13,13,12,12,10,10

Db bench
85 x 3 x 10

Hs rows (chest support)
3 plates x 3 x 10

Skulls
70 x 20,20
Curls
70 x 15,15

Cable lateral raises
3 x 12
Cable flys
3 x 10

-babysitting hard core today. Babysitting my shoulder (used false grip/mid grip width)
Babysitting my mid back ( no hard arch because I tweaked it from Sumos)
Bench felt stupid heavy for my 531 sets then got lighter on the singles hah. Took a while to warm up I guess.
Good lat activation on bench. Shoulder was cold today for the beginning so felt some things while working up. Expected tho since I haven't been in again for about a week again.
Weighed in about 194 this morning. Fck I'm shrinking bad!
Hopefully during break I can gain some weight again and hit some PRs! Again surprise with my lifts today, I guess taking days off has its place in hitting PRs!!
 
I hear you on the heavy warm ups. I generally have felt this way since starting 531 on everything except deads.

Nice bench man.
 
Nice work good to see u making a comeback

I know for me I've noticed I need a lot of Warmup for bench to get my form dialed in and speed sorta frustrating really. Like this past weekend the 255 only kept getting better
 
RegisterJr said:
I hear you on the heavy warm ups. I generally have felt this way since starting 531 on everything except deads. Nice bench man.
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Duramaxhd said:
Nice work good to see u making a comeback I know for me I've noticed I need a lot of Warmup for bench to get my form dialed in and speed sorta frustrating really. Like this past weekend the 255 only kept getting better
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Thanks fellas. Yea it explains all the chin ups I do. Chin ups gets me warmedup(biceps,lats) so I typically get 30-50 reps before I start benching. But the more warm I get, the lighter the bar feels.
 
First, congrats on passing your finals fam. And second, congrats on pushing 315 without pain! Milestones bro, milestones
 
Nice work man! Congrats on the exams. I feel you on warming up, I'm starting to do more warm-up work like goblet squats/lunges before I squat and do some tricep/bicep/upper back stuff before I bench. Just getting some blood flowing makes everything feel a little better.
 
Finals passed with A's young man?! Lol joking as your finals are "hard"! Congrats! Your numbers are awesome! 3 wheels on the bench!!! FTW. I love seeing the pull up sets increasing!
 
Thanks fellas! Finally semester is over. Time to see if I can put more focus on my training.

Here was tonight's work
-took it easy due to back still not at 100%. Went to prescribed reps and backed down. Good thing I did cuz it was getting to the point I was about to pull it again


Squats cycle 1 week 3

245 x 5
295 x 3
330 x 1
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295 x 3
245 x 3 x 6

BSS
55 x 5 x 10

Leg raises
Leg ext
4 x 12

Nothing to aggravate the back too much. Time to stretch a bit and roll on the tender areas.
Squats were decent. Speed suffered abit due to back feeling wrecked. But stayed pretty tight. Kind of mad that I couldn't go for heavier singles but kept my ego at the door. I was so tempted to just add a few more pounds but told myself it's not worth it. I'll see if I can catch up on people's logs tomorrow at work. Be easy people!
 
Have legs this morning too and I'm just not feeling it either. I'd be happy with a 330 tho. Nice job man. Didn't look slow at all.
 
Getting larger (in a good way) I see from the video. That squat looked smooth and easy.
 
RegisterJr said:
Have legs this morning too and I'm just not feeling it either. I'd be happy with a 330 tho. Nice job man. Didn't look slow at all.
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Thanks man. Slow to my liking lol
kenpoengineer said:
Getting larger (in a good way) I see from the video. That squat looked smooth and easy.
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Ehh I've had quite a few people tell me I lost weight haha. Clothes do feel abit looser too. But it does show on the scale, 190-193 in the morning smh
Duramaxhd said:
Nice speed man looking good
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Thanks man
 
OHP
Cycle 1 week 3
-fasted
135 x 5
155 x 3
165 x 1
185 x 1
205 x 1

Pull ups
5 x 10

Cg bench
135 x 10
185 x 10
225 x 6
255 x 1
275 x 1
295 x 1
225 x 10

Hs rows
4 x 10

All I had time for
Off to work
 
You got the big lifts in. That's all that matter. Strong pressing AT.
 
atanocc said:
Thanks man. Couldn't catch a pump today. Fasted AM workouts are tough. Not sure how u do it in the morning man.
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I've just gotten used to it and actually prefer it now. I only take in a protein shake pre, but I think I really need to take some carbs too.
 
I've been doing eaa/carbs pre and intra and really haven't noticed much maybe more endurance this past 2 workouts is when I added the bulk Leucine and that seems to make a big difference all the work I did and have zero doms I'll give it a few more try till I'm set on it
 
Duramaxhd said:
I've been doing eaa/carbs pre and intra and really haven't noticed much maybe more endurance this past 2 workouts is when I added the bulk Leucine and that seems to make a big difference all the work I did and have zero doms I'll give it a few more try till I'm set on it
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I've done bcaa awhile back intra and popped em throughout the day. Only noticed a slight difference in recovery time but other then that, couldn't really tell?? I've been soo off on my supp game lately tho. I haven't had a protein shake in the longest! And it's funny that I don't notice much of a difference either. Except for the loss of weight but that can be attributed from my lack of eating.
 
Sumos deload
Work up
275 x 5 x 5

Ssb squats
Work up
240 x 5 x 5
150 x 3 x 15

BSS
70 x 3 x 8
Bw x 2 x 20

Hs rows
5 x 10

Back was still abit off. Felt the pull on deads so took it easy today and it's deload anyway
Was kind of out of it too. Knocked backed a few beers last night w/ a buddy of mine from gradeschool so that was cool. Haven't drank for a minute so I felt pretty damn good after 6 modelos in. Did all our Christmas shopping today which also wore me out. Only had one meal befor tonight which was burgerking blah, felt that stuff coming up today too. Bout to smash some food now tho. Good lifting y'all!
 
Every now and then I get a fast food craving, and even tho i know it me feel like crap afterwards I'll cave and eat it.

What's the weight % on deloads? Or do you pick a weight that you could hit in your sleep?
 
Deload week cycle 1
Bench variation

Incline press
-medium false grip(pinky on rings)
Used a fat bar so not sure what the weight was
135 x 3 x 10
185 x 5
205 x 5
225 x 5
245 x 4
135 x 2 x 15

Chins
10,12,12,12

Db press
75 x 15
90 x 10

Smith high incline press (front delt focus)
-tempo: 3 sec negative, hard contraction at top
3 x 12

Hs rows
-bench form rows
2pps x 12
3 x 10
4 x 10
Cable rows
-upper back focus
140 x 3 x 10
 
RegisterJr said:
Every now and then I get a fast food craving, and even tho i know it me feel like crap afterwards I'll cave and eat it. What's the weight % on deloads? Or do you pick a weight that you could hit in your sleep?
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I'm not really basing my deload off any percentages..especially now that I tweaked my back out. Just doing whatever really. Nothing too taxing where I have to psych myself out to lift the weight. But yea fast food is good when ur on the go, especially when ur doing Christmas shopping and u didn't prep any food lol.

On anther note, back is about 90% right now. Going to take another two days off to get it right before squats. Just some stretches and Rollin around.
 
Deload week
Squat variation, went up for easy 3s
Sumo squats
-wide, toes pointed more out
-felt stronger but body was a bit unstable
Work up
315 x 5 sets x 3
355 x 3

FS
225 x 3
255 x 3
275 x 3
225 x 10

Conventional pulls
-needed to work some lower back due to working around it for these past few days
225 x 10 x 2 reps
Sdl
225 x 3 x 10

Lunges
Leg ext
 
FS?
 
Yeaup front squats is correct. Was going to hit 315 for a single PR but my head wasn't in it last night. Long day at work and not enough sleep! Today's is feeling the same, pre workout had me awake watching greys anatomy on netflix till 4 smh. I'm Off too work now . Still feeling some preworkout this morning as well lol
 
atanocc said:
Yeaup front squats is correct. Was going to hit 315 for a single PR but my head wasn't in it last night. Long day at work and not enough sleep! Today's is feeling the same, pre workout had me awake watching greys anatomy on netflix till 4 smh. I'm Off too work now . Still feeling some preworkout this morning as well lol
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Dang lol zero sleep
 
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