Atanocc 531 SVR log

Oly squats (w/ oly shoes)
Warm up w/ 70 x 3 x 10 goblet squat
135 x 10
185 x 5
225 x 3
275 x 3
305 x 2
315 x 3 x 4

Wide stance paused squat
-w/ oly shoes
225 x 5 x 5

OHP
135 x 2 x 10
155 x 10

Wide pull ups
4 x 10

Db press
70 x 2 x 10

Speed Cg bench
185 x 6 x 3 (paused)

Cable rows
4 x 10
 
Those numbers!!! Strong beast lifting!! Have you heard from PalmFist (Scott)? Miss him on this forum.
 
atanocc said:
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.
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Too bad I was busy with just work.

I see that you've alternated to conventional. Great stuff!

Gives the hips and shins a rest! (IMO)
 
Squats (comp stance)
-still kinda working my way back up
135 x 10
185 x 8
225 x 10
275 x 10
305 x 10

Sumo squats
Toes more out with wide stance
To strengthen my hips.
255 x 3
295 x 3
325 x 3 x 3

RDLs
135 x 10
185 x 10
225 x 10
275 x 10
315 x 6 ( paused)

BSS
55 x 4 x 10

Leg ext
4 x 12

Squats were good today. Felt stronger. Positioning is where it needs to be. Just condition was blah. each set of ten felt the same. Had to catch my breath at 5 reps and took my time to finish the 10 reps.
 
Hah I was huffin n puffin Mann. Haven't had asthma tho. Ever since I stopped taking too much "pump" related supps. So that helped me get through the reps.
 
Strong back/legs = strong forever! Nice lifts!!
 
Those OHPs and squats... damn.

kenpoengineer said:
Those numbers!!! Strong beast lifting!! Have you heard from PalmFist (Scott)? Miss him on this forum.
Click to expand...

atanocc said:
Thanks man. No haven't. Need to try to hit him up on his email tho. Miss that guy!
Click to expand...

Every now and then he posts or likes something on Facebook, so, he's alive at least.
 
Nice work man! Those higher rep sets of squats really kill me too haha, helps me build up my conditioning though!
 
Squats
-beltless
135 x 10
185 x 5
Paused sets
225 x 3
255 x 3
275 x 3
295 x 3
315 x 3

Sumos
Speed pulls
Warm ups
315 x 2 x 8 sets
Paused
225 x 3 x 5 sets

Bench
Warm up
225 x 5 x 8 sets

Chins/ pull ups

Db bench
80 x 10
105 x 8
Smith shoulder preSs
3 x 12

Cable pull downs
3 x 12

-missed almost another week. So put a lot of the work in today. Beginning of the week I had a bad case of food poison. Had a whole pizza to myself And that was it from there. Couldn't keep anything down throughout the week. And then sons bday was this week so had a lot of party planning to do which wore me out even more.

So today's session was good amount of work. Just felt a bit heavy so kept things somewhat light. Get some blood flowing. I'll see if I can hit it tomorrow morning.
 
I housed an entire pizza to myself Friday night it tore my stomach up for the majority of Saturday.

Good to see you're feeling better an happy birthday to the lil man!
 
It was his 1st. Thanks! Yea had this awesome superhero theme for the kids. And he was superman. Turned out great.

But yea I'm not that great with too much dairy. So eating all that pizza would of been fine but the added extra cheese on it did not help!
 
Sumos
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
340 x 3
365 x 5 ( left some in the tank)

Doubles
405 x 2
455 x 2 (slow AF)

Ssb
155 x 10
205 x 10
245 x 8
295 x 3 (mid back cramped up)
135 x 3 x 8 (narrow stance, tempo)

BSS
3 x 10

Cable rows
140 x 10
160 x 10
180 x 10
120 x 15

Bb rows
135 x 3 x 12

Wooof. Tired. Shoulda carbed up last night but I knocked out too early. Bar was slow today for deads. Been a while since I hit anything over 4 plates on Sumos and damn couldn't stay tight. But back at the 531. Kinda just estimated a working set that I know I can have 10 solid reps. Start off light again and work my magic.
 
That's a heckuva lotta volume. Good to see you back at it full force.
 
Duramaxhd said:
This... It's funny as with mine own child it seems like just yesterday you were tell us he was born
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Don't "blink" my friends, my son is 26 and I can't figure out where the time went!! Enjoy. Freakin heavy sumo lifts! Nice job AT!
 
Yea that volume is tough in the am. But yea it does seem like yesterday that he was born. Damn. Life too fast.
Here was him at his bday Incase u guys didn't see . Finally got his hair cut too!!


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My lil superman
 
Great looking family! You are blessed!!! Lol at the superman costume!
 
Bench
185 x 3
215 x 3
245 x 6 (RPE 8 )

185 x 15( cg)

Db bench
3 x 12

Chins/ pull ups
A lot

Hs rows
3 x 10

Cable flys
-Chest pump!!

Low intensity today. Lost tightness on 245 so racked it cause I didn't want to grind out another few reps.
 
245x6

Awesome...

?
 
Hahah! Thanks man.

But shoulders is great w/ a closer grip. Nudge the grip a bit further out and I bet the pain will come back. So il take the added ROM over risk of pain anyday. How's the shoulders for u man? I c ur bench is starting to take steps forward man that's awesome
 
atanocc said:
Hahah! Thanks man. But shoulders is great w/ a closer grip. Nudge the grip a bit further out and I bet the pain will come back. So il take the added ROM over risk of pain anyday. How's the shoulders for u man? I c ur bench is starting to take steps forward man that's awesome
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About the same as yours.

The shoulders I mean. Not the wife. Mines all pregnant and whatnot lol
 
Thanks bud.

Well Lowe back Was asss today. Couldn't loosen it up n felt Somme pullin as I squated

Squats
135 x 10
185 x3
205 x 3
215 x 3
245 x 3
275 x 3
305 x 5
-cut it short, I couldn't get down without pain. Pain caused the weights to go up super slow today

Bb GMs
5 x 12

BSS
4 x 20
Superset
Leg ext
140 x 10 x 4 sets

Back ext
-try to loosen my lower back

-need to roll on a ball tonight or something. Haven't done any stretching in over a week. And the day job ain't helping either. Quads was pumped at least from the superset. Just disappointed in the back pain due to tightness. That was my fault for not stretching throughout the week to prep. Might add squats w/ OHP to get some more volume in
 
Still decent volume. Go roll around on some balls, AT.
 
RegisterJr said:
Still decent volume. Go roll around on some balls, AT.
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Duramaxhd said:
This is very inappropriate register. Lol Can't all be winners still good work important thing is u know what needs to happen stretch it out man
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Smh hahaha yea gotta roll around tonight. My body sucks. I feel like I'm stuck in a rut. Can't make excuses tho. I know what I need to do to fix my issues so just got to stay focused
 
Yep time to get some mobilization/ soft tissue work in man. Tight glutes/hips will also cause the low back to feel tight.
 
capo180 said:
Yep time to get some mobilization/ soft tissue work in man. Tight glutes/hips will also cause the low back to feel tight.
Click to expand...

It was pretty painful rolling around. Found some real tender areas and worked that area till it went away. Feels brand new this morning
 
Squats
-wide stance
Bunch of sets to loosen me up/ Recovery
Mixed with GMs. Only worked up to 225 for a few sets
OHP
135 x 3
150 x 3
165 x 7

Pull ups
-in between sets
8,10,10,10,12

Cg bench
135 x 10
185 x 5
225 x 5
245 x 5 (RPE 9.5) went to heavy, wanted to keep it an easy 5 reps. First three flew, then muscles fatigued

Dips
Bw x 10
45 x 10
90 x 8,6,6
Bw x 20

Weighted pull up
-just because I had the belt out
45 x 6,6,6
Bw x 12

Standing Cable pull overs
80 x 3 x 8
Superset with cable raises

Found my weight belt so that's good news. Dips were tough today. Arms were shot by the time I did em.
 
Impressive OHP and CG, AT.
 
Sumos
275 x 5
315 x 5
355 x 12 (had a a lot more in me today)
315 x 5
275 x 10 (focused on speed, slowed negatives for extra stimulus)

Bb rows
185 x 10
205 x 10
225 x 10

Cable rows
-high pulls( upper back focus)
4 x 10

Pull ups various grips
4 sets to failure

-quick work. Went to my inlaws gym and it was closing in 45 min. Killed it tho. Sumos were flying today. Positioning was good due to stretching.
Might go back tomorrow. Do some bench in 5s
 
Squats
WU
-GMs and goblets
Work up
225 x 5
255 x 5
285 x 10
255 x 5
225 x 3 x 5 reps (double pause in hole and sticking point3/4 )

RDLs
135 x 2 x 15
225 x 10
275 x 10
315 x 10
225 x 10 (slow negative pause in stretch position)

BSS
3 x 20
45 x 10

Back ext
5 x 15

Side bends
3 x 20

-hips were still feelin it from the deads so brought stance a bit in to compensate. But overall a good workout. Could of used another rest day but I know things come up and I don't want to miss a whole bunch of days like I typically do. Strength is still not where i would like it to be but I need to rebuild. Just got to make that effort to find time to eat and recover.
 
OHP
115 x 5
125 x 5
140 x 18
-fast reps. No wasted energy

Wide
125 x 5
115 x 15 (tempo-focused on tension(

Pull ups
12,12,10,10

Cg bench (paused )
-worked up to a fast double
225 x 2 x 2
245 x 2
Wide grip(chest focus)
-no leg drive/ tempo
135 x 2 x 15

Dips
Bw x 10
45 x 10
90 x 10

Weight pull ups
Narrow grip
25 x 10
45 x 10
Bw x 12

Cable stiff arm pull overs
85 x 3 x 12
 
Holy pressing... Ok, was that a typo? If not, you're way underestimating your OHP training max.
 
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