Atanocc 531 SVR log

No harm in dialing back your TM and just hit prescribed reps for awhile. Then push your squat however you see fit. Up the volume, up the frequency, up the intensity, whatever works

That's a sick pause, brother!
 
OHP
135 x 5
165 x 3
185 x 2
205 x 1
215 x 1 match PB. A nice grind for this one.

Cg bench
225 x 5 x 6 paused

DB bench
75 x 4sets x 15

Pull ups
4 x 10

Cable single arm rows
4 x 8
 
Huge ohp man. I can't wait to be there....
 
Squats
-work up.
245 x 5
285 x 5
320 x 10 left 1-2 reps in the tank

Conventional DL
-working on overall back strength. Rebuilding my DL
135 x 5
225 x 2
275 x 2
315 x 2
365 x 8 RPE of 8

315 x 5 x 3 paused
315 x 2 x 10 reps TNG
225 x 15 RDL controlled tempo

Leg press
-narrow
4 x 20

Lunges
Leg ext

-Squats were flying. Had to catch my breath on the 320 top set. Cardio sucks. I was breathing too hard so I racked it on 10th rep.not sure if PR but I can say I feel stronger then previous squat sessions. Conventional DL was feeling fast as well. Stayed tight which made the bar felt light and whip. Packed gym at this hour so no vids. I dnt trust these Fools lol.
 
Duramaxhd said:
Man great work today u killed it
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I had to give my condolences after today's session lol.

But anyways

I've been working my breathing core tightness and it's been working wonders with my lifts so far. Some things I've addressed was that I would tuck my hips after finishing each rep for squats which Reggie pointed out on a previous vid. Eliminated that and really relieved my lower back tenderness the following day and allows me to stay tight throughout the lift. And I've also allowed myself have more days in-between sessions since I wasn't fully recovering. So only time will tell on my progress. Need to stay injury free and stay on top of my nutrition! Which is the hardest part as of lately.
 
Somehow I missed your last session. Nice work Allen.
 
Duramaxhd said:
How u doing AT hope u are well
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Thanks bro. Been good man,been busy with studying. Just took my exam today and feel pretty confident with my test. I hit the gym some time last week befor the weekend and did top sets on bench 250 x 8, and DL(sumo) 410x5 reps(prescribed). Kept things to a minimal, didn't have it in me to AMRAP on deads. but things felt good, other than that, I'm treating myself tonight for some OHP therapy lol. Hope today goes good, if not Ehh, what can I say, my eating ain't the best right now.
 
Well OHP tonight

130 x 5
150 x 5
170 x 7

Cg bench
Work up
185 x 10
235 x 6
Wide grip
185 x 3 x 10

DB bench
105 x 3 x 6 reps

Pull ups
4 x 12

Hs rows
3 x 15

Some arms. shirts feeling abit loose nowadays.

Finally took my opportunity to hit the gym. Felt good. Just lost some tightness on OHP. Weight felt kind of heavy today as well. Time to eat man I worked up an appetite. Then do some clinical paper work all night :/
 
I have 170 on OHP triples tonight, but I'll be lucky to get a double. Nice pressing Allen. Hope the exam results are awesome man.
 
RegisterJr said:
I have 170 on OHP triples tonight, but I'll be lucky to get a double. Nice pressing Allen. Hope the exam results are awesome man.
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Thanks man, I actually got a 90% on the exam. I was expecting better but I'll take it. At least it puts me in a comfortable position. Only 3 total exams for this semester so there's about 30% of my grade right there.
 
90% is good in my book. Don't blame you for wanting better though. Nice job.
 
Smart and beastly at the same time! 170 OHP is awesome! Congrats on the exam. Pics of baby boy please?
 
Looks just like his daddy! Kids are awesome!
 
Squats
Work up
265 x 3
300 x 3
345 x 5

Sumos
Work up
335 x 3
385 x 3
435 x 5

Cable rows
5 x 10

Bb Lunges
4 x 15

Alil off today. Pulled my back out a little at work earlier this week so back was not cooperating. Couldn't get into a groove with squats. Knees kept trying to go in.
Deads felt slow, but did a full reset of the last two reps on 435 to tighten up my form.
Other then that pretty decent numbers today. I'm planning to hit my squats n deads together for a few cycles to see how well I can recover during the week.

So squats and deads on the weekend. And bench and OHP during the week. Lower accessory in between bench and ohp. Just light work for blood flow and practice my form. Maybe just one squat variation nothing more than 60% of max. Other then that I hope this will allow me to recover better. This is just a test run tho. So we will see how my body responds to this split.
 
Pretty awesome numbers if you ask me!!
 
A little "off"! No way! Strong numbers brother!
 
Bench
205 x 3
235 x 3
265 x 5 RPE of 8

Dips
Bw
4 x 12-15

Chins
Inbetween sets
5 x 10

Hs rows
4 x 10

Smith machine shoulder press
3 x 15

Skull crushers
Delt raises
Cable flys

Notes:
-decent day. Kept today low intensity . 265 felt good had about 2 reps left but no spotter at 4 am in the morning. Going to keep it like this for awhile, cutting it short 2 reps or so to keep me from burning out.
A lot of fluff work in the end with light weight to get a decent pump.
On another note. Legs and lower back are toast from squats/sumo day. My glutes have the most DOMs I've felt in awhile.
Work then study tonight. Be easy yall
 
Nice benching Allen.
 
atanocc said:
Usually between 8-9.5. But lately, I've been not recovering well due to a lot of reasons. But I'll see how my body will react with a lower RPE.
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More volume in that 7-8 RPE range and you'll be better off anyway. Not to say 8.5+ RPE is bad, because it's not, but I think you'll be a happy and healthier lifter otherwise. I know you work a physical job too, so that's a factor to consider here.
 
OHP
140 x 3
160 x 3
180 x 5

Pull ups
18,17,15,15

Cg bench
225 x 5
245 x 5
255 x 3
275 x 2
295 x 1 sticky point half way up. Flared elbows and finished the lock out.

DB bench
105 x 8 x 2 sets

Db rows
-strapless slow decent
105 x 10
115 x 8
120 x 8
125 x 6
105 x 12

HS shoulder press
Db raises
Cable push down
Bb curls

-also did the recovery/hypertrophy day for legs yesterday. Just did speed pulls worked up to multiple sets of 315 then a 365 for a fast pull.
Did high bar pauses worked up to 5x5 with 255. Then just leg presses/lunges/leg curls. Quads/lower back are sore AF today.
-OHP felt ok today, could of used more of a warm up but jus went for it anyways. Wanted at least 6 but Ehh next few cycles it will b there.
-CG bench was slower then expected. Wanted to hit 300 for a cg but the way 275 felt, I played it safe ish.

-tomorrow is manny vs mayweather, so I'm getting wasted. Stopped watching boxing awhile ago but it gives me an excuse to get hammered. So if I'm not too hung over Sunday, I'll do my singles for DL and SQUAT. It would be ideal to hold it off till Monday but due to school Iono if I could.
 
Still an impressive CG and OHP.

Boxing. Meh.
I liked it years ago too. Maybe 6-7 yrs was the last fight I watched.
 
Pacman for the WIN! Awesome lifts as usual!
 
Double knockout, no winner...
 
Squats/ sumos day
-used a fat bar not sure the weight but loaded it as if it were 45lbs
285 x 5
335 x 3
365 x 4
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Sumos
-work up
365 x 5
425 x 3
465 x 1
505 x 1
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Bb rows
225 x 12
275 x 8
315 x 5
225 x 10

Lunges
Lilly shrugs

-squats were feeling good. I didn't go for a heavy single today but I wanted to rep out 365 and did exactly that. Not sure if PR but felt like one in my books, since the weights didn't feel all that heavy today. Used a fat bar so not sure if it's heavier
-Sumos were tough! But managed to get groove down by 505. 465 was more of a hinge, while 505 felt the most leg drive off the floor. 365 was done with full resets to get form down but that just fatigued the hell out of me.

So overall a good day, putting the two together has been feeling better so far so I'll continue with this split till further notice. Legs felt fresh and lower back as well so that's the main reason I did it.
 
Nice work man. Both videos looked relatively easy.

In the name of friendly competition, Imma catch you in deads and squats. ;)
 
RegisterJr said:
Nice work man. Both videos looked relatively easy.

In the name of friendly competition, Imma catch you in deads and squats. ;)
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Hey i think that'll be good for the both of us. Alil motivation/competition!! Lol but you've gotten pretty damn strong man. I think ur squat # is way more than mine right now. I'm still pretty conservative on putting 4 plates on my back.
 
atanocc said:
Hey i think that'll be good for the both of us. Alil motivation/competition!! Lol but you've gotten pretty damn strong man. I think ur squat # is way more than mine right now. I'm still pretty conservative on putting 4 plates on my back.
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Well, I've only done that once. I'm going to hit it for 2-3 singles the next single day tho. I plan on 495 on deads just to cross that 5 plate mark, but I think 500 might be there.
 
RegisterJr said:
Well, I've only done that once. I'm going to hit it for 2-3 singles the next single day tho. I plan on 495 on deads just to cross that 5 plate mark, but I think 500 might be there.
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Hell ya man. I can't wait to be hitting 405 for reps like that. You deff have 5wheels on DL man. Just add that 2.5 plate on it to make it 5Hundo!!
 
atanocc said:
Hell ya man. I can't wait to be hitting 405 for reps like that. You deff have 5wheels on DL man. Just add that 2.5 plate on it to make it 5Hundo!!
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I'd hate for that 5# to be what prevents ******* and I fail the 5 plate goal. lol

It's weird though. I failed 460 and 3 weeks later hit that and 475.
 
RegisterJr said:
I'd hate for that 5# to be what prevents ******* and I fail the 5 plate goal. lol

It's weird though. I failed 460 and 3 weeks later hit that and 475.
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Well u judge it by ur ramp up sets. If u feel it's going to b a grinder, stay conservative. If ur feeling alpha AF, take that 5hundo for a ride my brotha

but the 460 miss
Technical error?? Didn't get tight enough/or in position?? That's what usually causes me to fail. Sometimes I just don't eat enough and weights feel like tons on some days.
 
I know when I pull even if I'm right on the bar I can pull it into my legs just a touch more when I start the pull
 
atanocc said:
Well u judge it by ur ramp up sets. If u feel it's going to b a grinder, stay conservative. If ur feeling alpha AF, take that 5hundo for a ride my brotha

but the 460 miss
Technical error?? Didn't get tight enough/or in position?? That's what usually causes me to fail. Sometimes I just don't eat enough and weights feel like tons on some days.
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Probably technical.

Every time I hit a PR the work-up feels heavier than ****. Every time.

Duramaxhd said:
I know when I pull even if I'm right on the bar I can pull it into my legs just a touch more when I start the pull
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I recently started purposely touching my shins after leaving the floor. It destroys my shins, but my pulls have felt better. Is this what you mean?
 
Damn nice session! Besides the dreads looking way to easy, I'm impressed with that 315 BB row! Stout brother!!
 
Duramaxhd said:
I know when I pull even if I'm right on the bar I can pull it into my legs just a touch more when I start the pull
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Make sense, pulling the bar to ur legs by rolling it closer as u initiate the pull?

turff49 said:
Damn nice session! Besides the deads looking way to easy, I'm impressed with that 315 BB row! Stout brother!!
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Haha thanks man but momentum like a mother fcker tho. Used abit of body English/with straps so I wouldn't say it was all that! The main thing was the full ROM. Body was probably less then 45 degrees and dropping bar to shin level. Back will hate more tomorrow tho that's for sure
 
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