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Atanocc 531 SVR log

Yea my arms were fresh today due to taking a day off from work yesterday. I had my sons first year cake smash picture taking, boy he tore that cake up haha. But the reps for 140 were fast, I didn't waste any energy for lock out or the negative so that's how I pulled that off. If the reps were cleaner with a stronger lock out it be a different story.
 
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Just a stupid lat pump from weighted pull-ups. But where the traps tho?? Smh lol need some shrugs in my life
 
No one needs shrugs. Just heavier DL. :)
 
mountainman33 said:
Suitcase rows! Best trap exercise I know!
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Need to youtube this. But it's set. Heavy deads and suitcase rows if I dig em tomorrow in the AM! Planning on doing some rack or block pulls. As much as my grip will allow me tho. Someone stole my straps awhile back
 
atanocc said:
Need to youtube this. But it's set. Heavy deads and suitcase rows if I dig em tomorrow in the AM! Planning on doing some rack or block pulls. As much as my grip will allow me tho. Someone stole my straps awhile back
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Just make sure you do them standing straight up, otherwise it becomes a lat exercise.
 
Just.....WOW!!!! Nice job AT!! Strong!
 
Sumos
Worked up
315 x 5
360 x 3
400 x 1
425 x 1
455 x 1
485 x 1

Had to go cover for someone at the restaraunt today. So had to cut it after my prescribed reps. Reps felt smooth. Could of used more warm ups but I was super short on time. I'll take this day to recover tho. Eat like beast today.
 
Strong sumos! Nice!

I'm coming to Chicago (McCormick place) in Nov. how close is the restaurant? Would love to get some good food while there.
 
It's more in the north side suburb of Chicago. real close to ohare airport. Not a lot of Filipinos south. So u won't find much Filipino restaurant or stores in the "city"
 
Solid pullin. And, ken if you make it to Chicago you should hit his restaurant! Authentic filipino food is indescribably delicious. I love when my mom cooks and i reap the benefits lol
 
Sumo accessory / bench day

Ssb paused squats
- narrow stance
Work up
245 x 4 x 3
275 x 2
Wide sumo squats
275 x 3 x 3

Walk outs
455
495

Bench
-all paused except last set
Work up
205 x 5
235 x 3
255 x 1
275 x 1
295 x 1 tng
-was planing on pausing the last set but the guy who spotted me didn't give me a lift off and I struggled abit to push it out the rack.

Conventional Pin pulls
Mid shin
-these were tough.
Work up
405 x 3 x 3

Chins
10,12,12,12, 19 -> last set amrap. Last few were not strict pulls


Called it. Could of done some rows but ran out of time. Plus my back was not feelin it today. Tight and sore. Felt it on squats but my stubborn asss still kept working through it. After pin pulls i said fck me. Needs some recovery for sure.
 
If I ever go to Chicago again I'll definitely stop In for some Filipino food. We have quite a bit of Filipinos around Mayport, but I don't believe we have any "real" Filipino restaurants.

Nice work AT, despite the sorry spotter.
 
Squats
-wu w/ bb front squat and GMs

Work up
255 x 5
285 x 3
325 x 1

345 x 1
365 x 1 flew
385 x 1 grinder buried it and lost some tightness

Double pause squats
245 x 3 sets x 5

RDL
225 x 3 x 10

BSS
Back ext
Chins
 
atanocc said:
Squats -wu w/ bb front squat and GMs Work up 255 x 5 285 x 3 325 x 1 345 x 1 365 x 1 flew 385 x 1 grinder buried it and lost some tightness Double pause squats 245 x 3 sets x 5 RDL 225 x 3 x 10 BSS Back ext Chins
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Double pause squats?! Respect. Lol
 
OHP
135 x 5
145 x 3
165 x 1
185 x 1
205 failed weak on the bottom
Brought my grip more narrow
205 x 1 lil grinder on lock out
Need to find a grip in-between

Pull ups
About 8 sets x 10-15
Lost count really. It was inbetween sets

Cg bench
Work up
225 x 3
255 x 3
275 x 3 First reps flew
-asss went up but leg drive was there at least
Did some bench mobility by Chris duffin which helped a lot. Felt rigid and leg drive was on point

Dips
Bw x 4 x 15
Leg raises
4 x 15

Cable chest flys
-heavy paused reps
3 x 5

-great day today. Pressing starting to come back up for me. Previous cg pr was 275 x 5?? I have to check. Did most of the reps with pinky on ring like bench press. Then by 205 I had to narrow it since I didn't have the bottom strength to get it moving.

Highlights this cycle :
Sumos 485
Bench 295
Squat 385
OHP 205

Plans for next week:
Deload speed work and do 55% on these numbers to dial in on technique. Doing em till bar speed decreases
Supplementary lifts are going to go light and bodybuilder style wok. Then work back up during the next cycle. Need to review numbers on previous cycle to see How ill approach that
 
Strong OHP and CG Allen.

I can't figure out my strongest grip on OHP either.
 
Strong work bud

I've moved my OHP grip to pinky on the ring maybe just a touch inside with a false grip seems to be working for me
 
Thanks fellas. I would love to get stronger wide grip since heavier it gets, the better a normal-wide grip would be for stability and lock out. Narrow is just all tricep and will eventually plateau for me. I'll try thumb from smooth next time around
Plans for supplemental work . Numbers I'll plan on working up to and going max reps/ volume on them. With leaving 1-2 reps in the tank any thoughts on this

Weeks 1-3
Ssb 245 274 300
Dips 45 lbs 90 lbs 145 lbs
RDL 295 325 365
Cg bench 230 250 280
 
SMHS! Strong brother, STRONG!!!
 
Sumos deload/speed day
275 x 6 sets x 3
Conventional pulls
275 x 2 x 10 (half reps)
225 x 2 x 5 (paused reps on shin)

Oly
225 x 3 x 5 double pause
275 x 3 x 5 paused

Bb rows
-bent over till bar was mid shin level
135 x 15
185 x 10
225 x 10

Cable rows
140 x 10
180 x 10
200 x 10

Goblet squat
-narrow stance
85 x 5 x 15

Back ext


Sumo pulls Were fast. Pulling at night feels way better then early morning. Everything feels lighter and felt more pop too. I feel like Im jerking the bar abit. I might need to adjust my hand position or something. Need to start filming again. been slacking cuz the weights I'm using has been light lately since I'm trying to rebuild. But il start filming to dial in on my technique again.
 
Squatting daily now?

Nice pulls man. I still wanna try the pauses on them too.
 
Thanks been doing a lot of mobility work and stretching/rolling on my back which allowed me to do them rows. Usually my back would be too tight to stay in a bent position to row so id ditch em. But I love em, I get real sore on upper back from them

But no can't squat everyday. Lol I don't eat enough or rest to recover to do that. That's why I'm going to drop squats on OHP day as well. Tried it for the past weeks and just found my body didn't recover well. Bar just felt heavy. Maybe if I didn't have such a taxing job id b able too.
 
Bench deload
speed work
Warm up
185 x 10 sets x 3

Chins
4 x 10

Dips
15,20,20,20

Hs chest support row
3 plates x 3 x 12


SM shoulder press
Cable flys


Boring. But got a decent pump today.
 
Nice deload work.
 
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Here's my last set for bench. Started to lose the pop and upper back kept slipping so lost some tightness and arch as the reps went.
 
Deload squats
Warm up
BSS, gms, front squats, sumo squats
215 x 5,5,5,10

Speed conventional
225 x 3
275 x 3
315 x 3
365 x 3

Leg ext/ BSS (constant tension)
3 x 15

Back ext
Abs
Face pulls

Easy day. 215 was light as shyt. Today I realized the importance of warming up. Making sure my legs, glutes and hips have a good blood flow really makes the squats feel easier. feel more of a spring cominG out the hole.Form was feeling good today. Back was feeling a lot better compared to the last few weeks. Been making that effort to stretch it out everyday and loosen it up so no problem in that area at the moment. The accessory high rep **** just got me winded. I hate high reps. Another boring workout but need this recovery week.
 
Loled at the light as shyte comment! Nice volume!
 
Thanks kenpo. Another deload day tomorrow, then on to the next cycle starting on the weekend. time to play it smart, and avoid injuries. I've had to many set backs and need to stay focused on recovering, eating and doing mobility work. been at a stand still for quite awhile now and I'm tired of it.
 
OHP
95 x 5
115 x 5
125 x 5
135 x 5,5,5,10 (multiple widths)
-wide sucks. Felt some shoulder discomfort so im just going to ditch that shyt. Found a nice spot inbetween where hands are an inch next to smooth.


Cg bench
-paused
135 x 5
155 x 5
170 x 5
185 x 3
205 x 3
225 x 3
240 x 3
255 x 2
-slowly worked up. Really focused on leg drive today and technique. All reps were fast. Left about 3 in the tank for 255.

Pull ups
12,12,13,15

Cable rows
-upper back focus
100 x 15
120 x 15
140 x 10
160 x 10
180 x 10

Db lateral and front raises
 
That's about where I grip for OHP as well. It's the most comfortable as far as shoulders go.
 
Wide grip sucks for me too. Nice press day AT.
 
Thanks guys. I also noticed my shoulder height aren't even as I stand with the bar just when I'm about to press. Might be what's causing my shoulder issues?? Then again I do have scoliosis.

But anyways went to work today and an unexpected shipment of rice came in. My back is torn up man. 1500 bags of rice and another 100 boxes for 2-3 hrs straight. I'm done. There goes all that stretching and deload, now my back is going to be tight for another week. Forearms are shot too.
 
Deloading too man? Haha I hate it. I'm about a thumb away from smooth on OHP now too. I seen a guy at the gym doing pinky on the ring and man that just looked painful.
 
capo180 said:
Deloading too man? Haha I hate it. I'm about a thumb away from smooth on OHP now too. I seen a guy at the gym doing pinky on the ring and man that just looked painful.
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I Need this deload man. It's boring on paper but going in there and throwing light weight around real fast feels good tbh. and I like the time to get technique on point which is also hard to do once ur working with 90% ish weights. so guess I learned to appreciate the deload. But Yea I dnt know how these strong mofos do it with the wide grip, like dan green or Tee cummins. I watched some of their ig clips and looks pretty damn wide compared to my grip. Healthy shoulders man
 
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Wife surprised me last night with some valentines gifts. She knows me so well. Bunt cakes, champagne and chocolate. Also got me massage balls and a new pair of jeans. Damn I love this woman. She always beats me with the awesome gift ideas.

Today I have some flowers to be delivered to the crib while I'm at work to surprise her, I'll be coming home with a charm bracelet and a card that me and my son made. Took some candid photos of him holding up a sign I helped him make saying love you mommy. Ehh I try. I was never a romantic and she hates that about me.

Any cool ideas or gifts you guys came up with this or previous years? Maybe I can feed off you next time around
 
Sumos
315 x 3
360 x 3
405 x 6 left about 3 in the tank

Block pulls (conventional)
1" 315 x 3 x 3
2" 315 x 3 x 3

Ssb
Work up
-assuming bar is 60lbs
260 x 10

Bent Rows
135 x 20
185 x 12
225 x 10
275 x 6 -grip was slipping

Pull ups
Leg ext

Video of ssb squats in abit
 
Get a baby sitter. Send her to the store. While she's gone, light some candles, get rose petals and make a trail to the bedroom. Get a banner that says I'm yours and put that on with nothing else on(naked). Put a bow around your "tool". Be standing at the end of the rose petal path with a card and 2 glasses of champagne.
Trust me, they love it!
 
turff49 said:
Get a baby sitter. Send her to the store. While she's gone, light some candles, get rose petals and make a trail to the bedroom. Get a banner that says I'm yours and put that on with nothing else on(naked). Put a bow around your "tool". Be standing at the end of the rose petal path with a card and 2 glasses of champagne. Trust me, they love it!
Click to expand...

Damn sounds like something I did for my anniversary lol except the banner part haha. But she did love it. Thanks man.
 
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