Atanocc 531 SVR log

Strong squatting / pulling bud. It's crazy how heavy a little pr on deads can feel, I hit a 10 lb pr like 5 days ago and I'm still paying for it lol. But you gotta take em when they are there.

I wear my knee sleeves on my shins to offer some protection on deads. Whenever I forget to wear em they get pretty beat up.
 
capo180 said:
Strong squatting / pulling bud. It's crazy how heavy a little pr on deads can feel, I hit a 10 lb pr like 5 days ago and I'm still paying for it lol. But you gotta take em when they are there.

I wear my knee sleeves on my shins to offer some protection on deads. Whenever I forget to wear em they get pretty beat up.
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Thanks man need to catch up to everyone here. Everybody putting up big numbers and I'm here stuck in a rut.

I usually don't mind the bar hitting my shins But I just put high socks, just to cover my twig lookin calves lol I need to seriously put mor time in getting them to decent size.
 
Your numbers are still big man.
 
atanocc said:
Thanks man need to catch up to everyone here. Everybody putting up big numbers and I'm here stuck in a rut.

I usually don't mind the bar hitting my shins But I just put high socks, just to cover my twig lookin calves lol I need to seriously put mor time in getting them to decent size.
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My 130 lb girlfriend has bigger calves than me, so I know the feels. Lol.
 
Sorry for lack of updates, been putting all my time with finals this week. But here was today's Deloadish. Worked up to RPE 7ish

Squats
-work up(a lot of warm up sets this morning)
275 x 3 x 3
315 x 2 x 3

Close stance sumos(round upper back)
-hook grip
-work up
315 x 3
365 x 3

Chins/pull ups
2 x 10 each
Cable rows
4 x 10

Face pulls
4 x 12

-felt good today, weights weren't as heavy as I thought it would be. I pulled my hand out last week at work as I picked up a box. Felt 3 clicks on my hand and dropped the box. So couldn't hit singles week with bench/ohp due to pain while gripping. Finally healed up today thank god it wasn't that bad. What sucked was right after I pulled my hand, I had to unload a crate of rice smh. So talk about ASSSS. But I'm just delaoding this week and get my body back to the rhythm for next cycle next week! Last week of school so I'm happy. That is all! Be easy
 
Good looking deload. That hook grip doesn't hurt?
 
Bench
Work up
255 x 5
265 x 3
275 x 3
295 x 1
300 x 1

Drop downs sets
225 x 4 x 3 form work

Chins (close grip)
4 x 12

Dbs rows
105 x 10
125 x 8
150 x 10 ( straps)

Hs shoulder press
4 x 12

Cable Face pulls
4 x 15

Decided to hit my missed session, I was feeling good today due to my preworkout kicking in hard. So I had some aggression coming in. So might as well not waste it. Wanted to go up to 3 plates but damn that sht was a grinder at 300
 
Lol at "working up" to 300 press! You are getting stronger! Nice job. How did your finals go? How much longer?
 
Still a solid press sesh.

What does your work up look like?
 
kenpoengineer said:
Lol at "working up" to 300 press! You are getting stronger! Nice job. How did your finals go? How much longer?
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Just took it today. Got a 92 but total average was at 91 so just a B! I have one more semester.


RegisterJr said:
Still a solid press sesh.

What does your work up look like?
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Work up yesterday was
135 x 3 x 5
185 x 2 x 5
205 x 5
225 x 5
235 x 5
-it took me awhile to get warmed up which explained the multiple warm up sets. Even at 225 I was still not happy with how I was feeling so I just added 10 lbs for another set. For me it goes by feel. I'll try to go up faster but if I'm stil feeling cold and weights feeling heavy, I'll add another set or increase slightly.
 
Squats
- coming back from a fever. Caught something over the weekend.
255 x 5
295 x 5
335 x 7
Singles practice
365 x 5 x 1

High bar pauses
225 x 3 x 5

- off to work. 335 was light, just got dizzy rpe of 8. 365 is feeling faster as I drop in the hole. So I guess I'm getting comfortable with it on my back. Woke up late so only had 30 min I'll try to get deads on the weekend
 
That's a lot of reps for only 30 minutes. You blasted through them!
 
Hope you're feeling lots better. Squat numbers look good.
 
Short and powerful workout! (Hey, that's what I think of myself! Heehee!)
 
turff49 said:
That's a lot of reps for only 30 minutes. You blasted through them!
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Yes reps were fast, rest periods faster ;)
RegisterJr said:
Hope you're feeling lots better. Squat numbers look good.
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Feeling decent but the the mucous is getting in the way of my breathing
capo180 said:
Seems like it's that time of year to catch something man. Nice work on short time.
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Thanks man yea haven't caught anything for a while so I think I was over due
kenpoengineer said:
Short and powerful workout! (Hey, that's what I think of myself! Heehee!)
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Hah how short are u man?? From the look of the Avi looks like 5'7ish??
 
Bench day
Work up
205 x 5
225 x 5
255 x 7

Chins in between sets
12,12, 10, 10

Db bench
-paused(w/ 3 sec neg)
105 x 3 x 5 reps

Db rows
Strapless
110 x 2 x 10
125 x 2 x 8

Cable rows
140 x 20
180 x 10
260(full rack) x 6

Hs presses
5 x 12 partials

-255 was rpe of 10 lol. The seventh rep was just blah, I couldn't put it over my head d/t pain on left shoulder so I was pressing it up more above my chest. Not sure what happened but I pressed it the wrong way. Anyways decent day, too much coffee during the day so felt shaky during session. That is all. Off to Walmart with the wifey :)
 
Wow! Impressive man!
 
Every rep felt like an RPE of 10. Heavy as shyt. Not sure why, ate a lot yesterday, about 7x. I lacked body tightness if anything.
 
Probably just tightness like u said just don't over do it like I did this past weekend and almost pass out lol
 
He liked my squat video on IG this morning, so he's still kicking.
 
Calling AT! You still here brother?
 
sorry fellas. still here, kind of been off my game lately with training and all. summers been too busy lately for me, taking a summer course to get ahead and putting extra hours in work for my upcoming vacation to vegas with my wife and kid. SO even tho i have less school, i end up with more work and less energy to hit the gym. haven't been following 531 template, Just currently going by feel in the gym lately. I just didn't think it'd be relevant to post up sub par numbers on here and me not even following the 531 template. Well, Ill come on here once in a awhile and check you guys out but for now ill leave it at this. but yea, Have a fun and safe summer, and stay strong mutherfckers ;) ill be back for sure
 
Well I'm back.
Update:
Recently graduated nursing program, and passed the boards. No words can express what I feel about that! Right now I'm Just applying to hospitals, trying to get a job at an ICU.
Training has been on and off over these past few months. I managed to keep some strength on squats and deadlifts. Bench and OHP suffered a bit. Just been going in and going by feel.
Managed to hit some PRs recently:
Squat: 405 x 3 reps, 365 x 6 reps
Deadlift: 495 x 4 reps (straps)

Will start logging workouts again.
Last night went like this

High bar squats/ narrow stance
135 x 12
185 x 10
225 x 10
275 x 10 x 4sets

Rdls
225 x 10
315 x 10
365 x 5 x 2
405 x 5
315 x 10
275 x 10
225 x 15

Leg press
4 sets x 12-15

Light day yesterday. Went in to get some blood pumping.

Im planning on starting a new training program. Looking into a few but haven't decided yet.
 
Welcome back, dude! Congrats on graduating. I'll be having some questions for you since I'm going the same route now lol

You've always had some good pressing strength so I bet they'll bounce back fast
 
Sean1332 said:
Welcome back, dude! Congrats on graduating. I'll be having some questions for you since I'm going the same route now lol

You've always had some good pressing strength so I bet they'll bounce back fast
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Dude that's awesome. Yea man let me know what's up. It's a great field to get into. I have a lot of tips And hints i can give you that I wished someone would of told me from the start. Don't be afraid to ask me anything brotha.
 
Bench
135 x 12
155 x 4 sets x 10 reps
155 x 15 (amrap with a couple left in the tank)

Chins
12,12,12,10,10

HS chest support rows
4 x 10

Incline bench
135 x 4 x 10


-rebuilding my bench. Weights look like baby weight but still managed to get fatigued, Mainly triceps.
 
Welcome back Allen! Still doing the program you recommended, but my pressing and DL is below yours..
 
RegisterJr said:
Welcome back Allen! Still doing the program you recommended, but my pressing and DL is below yours..
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But your squat is getting big man! Yea i think I'm going to go a different route this time around.. With 531-- My wide stance squat and sumo pulls suck when they are done on the same week. It's like the same muscle groups don't recover enough. So I'm putting them together. And hitting supplement squats (emphasis on quads) on the second lower body day.
I'm actually starting juggernaut method. Similar to 531 in a way but with a slower progression I believe. Instead of adding weight every month, your just going up slowly in percentages towards the same 1rm.
 
Squats/sumps (10s)

Squats
Work up to 60%
245 x 10
245 x 10
245 x 10
245 x 10
245 x 14 (left a couple in the tank)

Sumos
-work up
315 x 10
315 x 10
315 x 10
315 x 10
315 x 12

Calves
Sitting and standing calve raises

Shut it down.
-Used 60%ish of working max. So light weight but volume was insane. I was dying with Sumos.
 
Competing for Mr Olympia this year?
 
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