Atanocc 531 SVR log

Sorry for the lack of updates
Been working a lot to be able to buy my kid n wife something nice this Xmas. Haven't hit the gym till tonight. So felt pretty weak, due to long hours doing warehouse work, and being busy working due to holiday rush so not a lot of time to take breaks to eat.


Deload week ( whatever day)
Oly squats
(Oly shoes)
135 x 10
185 x 5
205 x 3
225 x 3
265 x 5
275 x 5
295 x 5
-felt like a ton on my back, knees were pretty cranky today too.

Paused oly squats
225 x 5 x 5

Paused RDL
135 x 10
185 x 10
225 x 4 x 10

Rounded back stiff legs
135 x 3 x 10

Seated press
55 x 20
65 x 15
70 x 10
75 x 10

Jm press
135 x 5 x 10

Cable rows
160 x 10
180 x 10
200 x 8

Done. Merry Xmas fellas!
 
Nice work
At least all the work is for a good cause and u still had the drive to go to the gym after it all many people would have just said **** it
 
Look at that pause work. My brother and his wife are using a variation of 5/3/1 as well and this week is a de-load as well.

Merry Christmas to you and the fam!
 
You are a good family man AT! Strong deload! Merry Christmas brother!!
 
Have a merry Christmas AT! You accidentally left mention of my gift out, but I'm sure it's on the way.
 
Thanks everyone for the greetings. Merry Christmas and happy New Years to Everyone. Sorry for the lack of updates. I've been busy with the holidays w/ work n family. Finally got a Chance to hit the gym last night. didn't want to hit any prescribed reps due to lack of training. It would of been brutal so just did a light work out to get some blood back pumpin

Squats
-wide stance
225 x 10
265 x 10
275 x 8

Bench
215 x 5 x 5

Paused sumo
275 x 5 x 5

Lunges
Chins
12,12,10
Bb rows
225 x 3 x 8
 
Squats
Comp stance beltless
275 x 4 x 6
225 x 12

SLDL
225 x 3
275 x 3
315 x 3
365 x 3
RDL
225 x 10

Leg ext
BSS
Back ext
Pull ups(neutral grip) -10 sec rest
5,5,5,6,8,8,10
Db rows
115 x 3 x 8

-still not prescribed reps
Did work to about an RPE of 6-7 . So will b doing this for another week or so to gain some momentum again.
 
Nice session
I really hate being away from lifting now even for a week it seems just a small time away messes everything up
 
Heavy numbers still for being out most of the holidays. Glad to see you back Allen.
 
Tell me about it. Only exercise I did was lift boxes and carry em from point a to point b. Lower back and forearms would b beat by the end of the day to even do much at the gym. But i don't know what I'm going to do different this time around. I'll probably have to eat A lot more or try to hit the gym in the AM? Which sucks. I'll figure somethig out. It prob would be ideal to hit the gym in the AM so that my back would b rested over night and I could have a chance to recover abit before going in. Any ideas fellas?
 
Lifting times are all mental, man. You know how it is planning it around work and your kid. If morning sessions work and you can well rested overnight, go for it. You'll get used to it.
 
I agree with Sean. I get up at 3:30 during the week to train. It's really the only time I can get in and I've actually grown to enjoy it.
 
I don't. I get up and have some coffee with a protein shake as the creamer, then I head out. I know some guys that do it fasted and it works for them, and other guys that will be taking a shake in the middle the night too.
 
Lol will try tomorrow. I'll carb the fck up tonight. Bunch of rice on top of rice. Another thing, do u guys have any GI issues in the AM after taking a preworkout. It's like my stomach is weak in the morning and if I take a preworkout it just wants to come out. Maybe it's just me. But I'll plan on taking less of a dose to avoid it.
 
atanocc said:
Lol will try tomorrow. I'll carb the fck up tonight. Bunch of rice on top of rice. Another thing, do u guys have any GI issues in the AM after taking a preworkout. It's like my stomach is weak in the morning and if I take a preworkout it just wants to come out. Maybe it's just me. But I'll plan on taking less of a dose to avoid it.
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I don't. The coffee and magnesium (pre-bed) typically keep me regular before the gym tho.
 
I miss my BCAA's with my PWO. Never have any issues.
 
turff49 said:
Damn autocorrect and me not paying attention...lol!
Thanks man!
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It gets me all the time. Especially when I'm not wearing glasses.
 
atanocc said:
Lol will try tomorrow. I'll carb the fck up tonight. Bunch of rice on top of rice. Another thing, do u guys have any GI issues in the AM after taking a preworkout. It's like my stomach is weak in the morning and if I take a preworkout it just wants to come out. Maybe it's just me. But I'll plan on taking less of a dose to avoid it.
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I get the PWOS (preworkout sh!ts) as well. It's totally dependant on the PWO though. Seems like it's only the ones with carnosyn in them.
 
mountainman33 said:
I get the PWOS (preworkout sh!ts) as well. It's totally dependant on the PWO though. Seems like it's only the ones with carnosyn in them.
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The thing is I'm just taking bulk caffeine/beta alinine/ creatine mono as a pre. Not much there that would cause issues. Might be due to fasting over night and having an empty stomach.but like I said, I'll try to eat something prebed and see how it effects me in the AM.
 
lol im going to. I don't drink so I may just do 1 shot. cool/funny article. he's made up tshirts. Invalid Link Removed
 
Lol only real problem I might have doing it is smelling like alcohol when I get home. Wife might wonder wtf I've been doing. "I was at the bar deadlifting!! I swear!"
 
So I guess carbing up last night worked.

Bench
Morning fasted (6am)

135 x 10
185 x 8
205 x 8
215 x 8
225 x 2 x 6 (RPE 6)

Chins
12,15,15,12,10

Dips
55 x 10
85 x 3 x 10

Chest supported rows
3 x 12

Smith machine shoulder press
3 x 10

Front/ lateral raises
3 x 10 each
Overhead skull crushers
90 x 3 x 10
Heavy Db hammer curls
4 x 6

Last night I carbed up with some Persian food. Ate some lamb and rice and damn muscles felt full AF. Woke up with muscles feeling full too. Only issue I had was back was stupid tight. Might be a problem on lower body days. I'll have to do some extra stretching thoughout the day. Explosiveness was lackluster. But ehh body ain't use to the morning grind yet. So hopefully this works out for me.
 
My Saturday training sessions are early. Basically wake up, brush my teeth and head to the gym. I'll "stretch" my lower back/lumbar and do some banded good mornings to loosen up and get some blood in there. Works pretty well considering Saturday's are my secondary dead day and I haven't had problems yet
 
tyga tyga said:
My Saturday training sessions are early. Basically wake up, brush my teeth and head to the gym. I'll "stretch" my lower back/lumbar and do some banded good mornings to loosen up and get some blood in there. Works pretty well considering Saturday's are my secondary dead day and I haven't had problems yet
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Yea might have to warm up abit more for deads or squats. Banded GMs sounds like a good idea tho thanks.
 
What's happening AT!
 
Duramaxhd said:
Did u notice when u eat a lot of carbs before bed u get hot at night happens to me a lot
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Haha! Take some ABE with the carb meal before bed and you won't need a heater during winter
 
iddc said:
What's happening AT!
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What's going on man? Not much here, workin in that 5 degree weather with negative windchills. U kno, that Chicago life lol. It's cuz we load the trucks and vans outside which sucks balls. Anyways I see u were busy as well during the holidays. Hope u and the fam had a good one man.
 
My back starts out a little tight too, but the warmup sets help with that a lot. The early work will grow on you.
 
Those early fasted workouts are some of the best man.. I used to get the preworkout bubble guts man, the NO xplode would really make me explode.
 
Sounds like a lot of you need Muscle Fiber.
 
RegisterJr said:
My back starts out a little tight too, but the warmup sets help with that a lot. The early work will grow on you.
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I hope so. I'm scheduled for deads tomorrow. Might do some conventional deficits, well see how that goes
Duramaxhd said:
The best part of going to the gym early is that no one will be there so all the equipment should be open
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The best part for sure. A lot of elder folk too I'm just wondering what they'll say when I start slamming the weights tomorrow for deads. So quite that I might give em a scare.
capo180 said:
Those early fasted workouts are some of the best man.. I used to get the preworkout bubble guts man, the NO xplode would really make me explode.
Click to expand...
That's was one of the first pwo I ever tried. Og version. And yes I agree that it gave me some BGs
turff49 said:
Sounds like a lot of you need Muscle Fiber.
Click to expand...
What's that??
 
Morning fasted
Warmed up w/ goblet squat
60 x 3 x 10
Banded GMs

Deads
-conventional deficit on a plate
135 x 3 x 8
185 x 5
225 x 5
275 x 5
315 x 10 (Had a few more in me. Called it here)

Ssb (3s) paused squat
135 x 3
185 x 3
225 x 3
255 x 3
285 x 2

Ssb GM on pins
135 x 5
185 x 5
225 x 5
-back wasn't feelin these. Felt like it was going to pull

Db rows
105 x 10
115 x 8
125 x 8
145 x 6 grip gave out

Done. Had work
 
Nice work today buddy
U should think about adding BSS's to your warm-up gives a good stretch been really enjoying them
 
I see you with the banded good mornings. I don't know how you did yours but, I do mine by standing on the inside of the band and putting the top of the band where I would put the bar to squat.
 
I haven't played with the banded GM's yet. Just seems awkward. The bb is easy enough tho...

Nice work AT.
 
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