Atanocc 531 SVR log

Thanks fellas. Ya that all that matters really. Just sucks when things don't go the way you planned in ur head.

But today, another problem came up. Bicep was feeling really funky. Hurt more on the negative portion of the bench. Grip weakness on that hand also. Not sure. I armed wrestled my nephew on the weekend (who is about a foot taller then me lol) and i think that's what might of caused it. Felt it yesterday in squats but not as much as today.

Bench
135 X 5
165 X 3
195 X 2
205 X 1
225 X 14

Chin ups
20,20,15,12,10

Hs rows
3 X 12

Db bench
80 X 3 X 12
-these were hard d/t the pain. Grip was giving out in the affected arm. And pain on the negative as well.

Calves

Called it.
-might have to rest arm. Not sure if it's pulled or lactic acid build up?? First time having this feeling really
 
Sounds similar to my bicep pain when I have it. Hurts on the neg and in squats. If not short lived, what helped me the most was taking a few weeks off bench and doing machine/hammer strength work only, and the Super D Mobility routine before all pressing days when you continue with the BB
 
Went for redemption on sumos

135 X 3
225 X 3
275 X 3
315x 3
365 X 3
405 X 12 Full reset on last two. PR

High bar squats

Leg press

Lunges

Bicep still nagging. Sumos felt good tho. Started off tight, got better after 315
 
Ohp 8s

105 X 5
125 X 3
145 X 3
155 X 3
170 X 10

Cg bench (3s pause)
135 X 5
185 X 5
225 X 8
225 X 8
245 X 5
255 X 3
275 X 1

Pull ups
15,15,12,12,10,10

Delts(raises)

Arms
Curls/push downs

Dips
20,20,20

Hs rows
3 X 10

Cable flys
3 X 15
 
Geez! Those OHPs!
 
Thanks fellas. Finally feeling I'm getting momentum on pressing. My shoulder is still nagging tho which sucks. Don't feel it much on ohp and bench! But I tried inclined db bench and rear rc, I believe, felt a whole lot of pressure. So I ditched that nonsense.

Off to squat and sumo In a bit. Just taking that morning dump lol.
 
Squats 5s
-with long rest periods
305 X 5
305 X 5
305 X 5
305 X 5
305 X 5
305 X 10

Sumos
365 X 5
365 X 5
365 X 5
365 X 5
365 X 5 ripped hand open
365 X 10 w/straps

Lunges
3 X 10

Not great today. Low energy, Felt heavy and slow. AMRAPs were in slow motion lol. hams and glutes weren't firing as they should. Losing tightness. Not sure if I suck doing lower body in the AM but for the past few morning sessions for lower body just consistently sucked.

That is all. Off to work.
 
capo180 said:
That's dam good volume though for having low energy man.
Click to expand...

Bro. Didn't think I'd get through it actually. I just kept pushing it tho. Honestly every set felt like RPE of 9.


Bench 5s
205 X 5
205 X 5
205 X 5
205 X 5
205 X 5
205 X 15 RPE 8

Chins
15,15,12,
Cg Pull ups
10,10,10,10

Db bench
Tempo, focus on stretch
80s X 3 X 10
105 X 8


Chest support rows
Tempo
Pyramid up to 4 plates
4 X 8

Hs shoulder press
3 X 10
Bb front raises
3 X 10

Push downs
Face pulls
Single arm rows
Cable flys
3 X 10 each

Bench was a breeze today. Each set was fairly easy, no pain. Bicep flared up after the Amrap set tho. Got worse after db bench. Any ideas how to get rid of it? Anyways might come in tomorrow for some calves. Hams/ inner thighs are destroyed from squats and sumos so I'll wait on training lower for another day or so.
 
Lower body/supplemental accessory

Was feeling good today, first lower body session that I felt strong in awhile

High bar squats
-work up
315 X 3 RPE 7
355 X 3 RPE 8
225 X 15
135 X 20

Rdls
135 X 10
185 X 10
225 X 10
315 X 8
365 X 6
405 X 5
225 X 15
135 X 3 X 10

Back raises
4 X 10

Leg press
-low foot placement
Tempo
6 X 10-15

High bar felt good for the first time, used a wider stance. involved some hams and hips which is the reason why i felt stronger with it. Still awkward as helll but still felt like I had great control with the weight. Been doing high reps with lower weights with supplemental work but today just felt good to go heavy.

Rdls
Since I was lacking that stretch reflex/hams not firing, on my squats last session, I made the effort today to feel the stretch for these. 405 had a lower RPE compared to previous time I tried 405 so that's a plus.

Was suppose to be a light pump day but ehh I'll take advantage of a good lower body day any day.
 
What's straps, if any, do you use?
 
Love my versa gripz they were 50 buck I think and I've seen one of my training partners pull 700 with them
 
Duramaxhd said:
Ease of setup u don't have wrap them around in the traditional since
Click to expand...

Oo sounds useful. That explains why I hate using straps for deads. It takes up so much time to set up that I lose tightness and waste energy and focus. By the time I wrap up the bar, I have to regroup.


Sent from my iPhone using AnabolicMinds mobile app
 
atanocc said:
Oo sounds useful. That explains why I hate using straps for deads. It takes up so much time to set up that I lose tightness and waste energy and focus. By the time I wrap up the bar, I have to regroup.


Sent from my iPhone using AnabolicMinds mobile app
Click to expand...

Agreed. If my grip is shot I'll quit deadlifting instead of grabbing the straps.


Sent from my iPhone using AnabolicMinds mobile app
 
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Potato wedges n chicken is on the menu for today


Sent from my iPhone using AnabolicMinds mobile app
 
Ohp 5s
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5
150 X 13 RPE 8

Cg bench paused
135 X 3
185 X 3
225 X 4 X 5

Dips
12, 20,25,25,20

Pull ups
15,15,15,15,14

Delts side raises
4 X 12
Smith machine JM presses
4 X 12 (tempo)






Sent from my iPhone using AnabolicMinds mobile app
 
Yeah I got a log going, on the app so I can't link right now.. But;

Dem meals son.
 
Upper Back and calves
Rows, shrugs, rows, and more rows
And calve raises

Went in this AM to train with the cousin, I was too sore to do any main lifts so I was basically teaching him how to lift. He's pretty much at the beginner level, so I had to teach from step one. He was a bit nervous About people looking at him but I told him everyone starts somewhere and I had the same beginner anxiety as he has. So hopefully he can stick to it. I hope I didn't beat him up too bad lol
 
Sean1332 said:
haha you prob whooped his ass

I remember those initial awkward gym days
Click to expand...

Lmao Yea pretty much. I got him to the point where his arms felt like jelly, so I told him **** it, let's not use arms and do some cable pull overs. He wanted to puke. . . But did he die???
Lol But ya totally remember those days. We've all been there. But it was lot tougher going in alone without someone to teaching you proper lifting.
 
Sean1332 said:
haha you prob whooped his ass

I remember those initial awkward gym days
Click to expand...

I remember my first time in the gym I woke up the next day and couldn't bent my arm my triceps were so tight, I had to use my other arm to lift it to scratch my nose lol
 
Man.. That beginner DOMs was no joke. Maybe I should of went easy on the guy now that I think of it. I was already showing him forced reps and slow negatives lmao. He's so fuccked. I won't hear from him for a week
 
atanocc said:
Man.. That beginner DOMs was no joke. Maybe I should of went easy on the guy now that I think of it. I was already showing him forced reps and slow negatives lmao. He's so fuccked. I won't hear from him for a week
Click to expand...

A week? How about never
 
Lol I remember when I got a couple of my friends in the gym for the first time. They hated me for months.
 
Maybe he'll like it. I liked the way I felt (muscle soreness) originally. BUT, I wasn't being pushed by someone experienced.
 
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Is it a rest day if every day previous was a 'rest day'? lol
 
Squats 5s phase
Work up
275 X 2
310 X 2
335 X 4
335 X 4
335 X 4
335 X 4
335 X 10 PR and volume PR.

Sumos
-work up
335 X 2
375 X 2
405 X 5 (1rep extra for this set)
405 X 4
405 X 4
405 X 4
405 X 5

Back raises
BSS

Back was fatigued by sumos. Hips rises early, and I felt like I was going to pull it by last two sets. Played it safe and cut it at 5 reps instead of grinding out a couple more.
Felt better this morning session. So that's a plus. Lacked explosiveness on squats tho. Felt super slow but ehh it's the morning.

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Here's the vid of last set
Figured it was time to start recording.
 
Bench 5s week 2
195 X 3
215 X 2
230 X 4
230 X 4
230 X 4
230 X 4
230 X 12 PR
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Chins
15,15,12
Cg pull ups
10,10,10

Hs rows
Pyramid up to one heavy set of 5
5 X 5

Db bench
80 X 12
90 X 12
105 X 10

Smith machine shoulder
Superset with bb raises
4 X 12

Cable flys
Cable ext
Cable face pulls



Bench felt good, wasn't fully warmed up till final set. But think it's a PR volume and rep so bench is climbing. Even tho I'm auto regulating the weights, still making progress. Slowly but surely
 
Made those look easy. A few left, too.
 
Thanks fellas. Yea probably had a grinder or two left. Not sure about the head up when I bench tho. For some reason I just feel stronger doing that. Amrap looked sloppy too. Bar was going everywhere

A lil update:
I was messing around with a wider grip today befor the working sets and it felt like it could work. Lol I was too scared to use it with anything over 185 tho. Maybe next cycle, I'll build up the wide grip.

Back felt fine after sumos and deads, but now just feels like crapp. Probably pulled it a bit. So no squats or rdls till it feels better.

Mike hasn't answered my text and calls lol. Where u at Mike?!

That is all
 
Dan Greene pops his head up on bench press. I'd do it too if it meant a bigger bench.
 
RegisterJr said:
Dan Greene pops his head up on bench press. I'd do it too if it meant a bigger bench.
Click to expand...

True true. I'll stick with this form since I'm still progressing. No need to fix it ain't broken.. But I'll try to make a mental note to bring head down when I press weight off chest.
 
Went in today for some training with the cousin. Lol finally. I showed him the bench and basically my upper body day. Hard to train with the guy, since he still new to everything. So I spend a lot of my energy talking him through the movements. Hardly touched anything over a plate. But I give him homework to practice so less I need to explain things. I basically send him a bunch of duffin videos for the main movements. And I explain the hypertrophy stuff as we go (TUT, tempos, controlled movements) can't complain, I get a kick out of training him. Hopefully in the long run, he'll be able to work in with me on my training and I'll have someone to train with.

Then stuck around to hit calves and rows to target upper back. Calves still small as shyt. Ain't summer ready lol
 
Bro, what're calves I have massive quads/hams and NO calves. It's an Asian thing man
 
It's worse when u have no calves and no glutes. Then you REALLY don't train legs according to people. I hate it.
 
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