Atanocc 531 SVR log

Helping someone get healthier = FTW
 
Ohp
Bar X 3 X 10
95 X 10
125 X 10
135 X 2
155 X 2
165 X 4
165 X 4
165 X 4
165 X 4
165 X 9

Pull ups
4 X 10

Cg bench
135 X 10
185 X 10
225 X 10

Hs rows
4 X 12

Dips
4 X 20

Tired today. 3.5 hrs of sleep, woke up too early for some reason. Taking a stim break on Deload week. Weight moved good.. Just didn't have the energy to really push it today.

High bar and rdls yesterday. A whole bunch of sets with light weight due to my lower back. It's about 80% better

Was going to post on IG but I only video taped my lower body. So u don't really see the weights being moved . Fail.
 
Squats 5s week 3
135 X 5
185 X 10
205 X 5
255 X 3
300 X 2
325 X 1
345 X 1
365 X 6 match PR

Sumos
265 X 5
315 X 3
365 X 2
390 X 1
415 X 1
445 X 6

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Called it.

Coming off a minor back pull. So back was at 90%. Lil tight but got the work in. Speed suffered a bit. Came straight from work and only had 40 min. So <1 min rest periods on most sets.

Although I didn't PR, pretty happy that I could match the previous PR under these circumstances. I'll probably not add weight for next 3s phase and keep it at same 1rm. I would of loved to hit 365 for 7- 8 reps, just wasn't in the cards today.

Sumos was ehh. Felt heavy, kept rolling away from me. Stupid hex plates. Moved ok, just the back was fatiguing rather quickly. Started to round on 6th, so I called it. Slow off the ground due to lower back I feel. But other then that, Im happy i hit the prescribed reps.
 
Bench
Bar X 10
95 X 10
135 X 5
145 X 5
175 X 3
205 X 3
235 X 3
255 X 8 RPE 8.5
-should of went for 10 but no spotter and ended up psyching myself out

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Chins
10,12,12,12

Slight prone chest supported row
-wide grip
3 plates X 10
4 X 8
5 X 5
Drop
4 X 5
3 X 5
2 X 8

Db bench
80 X 10
90 X 10
110 X 10
120 X 5

Shoulder smith machine press
4 X 10

Plate raises
4 X 10

Calves
Cuz lookin at them in the vids got me embarrassed.



-went good today. Should of asked for a spotter, but I'll take 8 easy reps instead of a couple grinders. I can see my left side also rises unevenly. :/ not sure the cause of that.
 
High bar squats
135 X 3 X 10
185 X 3 X 5
225 X 5
275 X 5

315 X 5
315 X 5
315 X 5
315 X 5
315 X 5 paused

Rdls
135 X 10
185 X 10
225 X 10
275 X 10
315 X 10
315 X 10
315 X 10
225 X 15

Leg press
Narrow stance
-pyramid up to 8 pps
5 X 12

Back raises

Calves (2 movements)
Dead stops.. Did these last week and tore my calves up. No rebound use.

Squats were awkward as fck, hate high bar like a motherfcker. Not sure if it's a mobility thing or just body weakness on this stance. But I'll post vids up in a bit. TGIF!!
 
Those RDLs are flyin'.
 
Ohp
95 X 10
105 X 5
125 X 5
135 X 5
155 X 3
175 X 8

Pull ups
15,15,18,15,12

Cg bench
135 X 5
185 X 5
225 X 5
275 X 5 no spotter PR? Lol
295 X 1 was going to go to 305 but left lat felt funky.
225 X 13 PR
225 X 10
225 X 10
225 X 10 volume PR

Lateral raises
Curls

Smith machine JM presses
1pps X 15
1.5pps X 15
2pps X 12

Dips
30,25,25

Seated cable row
140 X 15
180 X 10
220 X 8

Seated cable shoulder press
3 X 12

Vids in a bit. Tonight was a good night. The pump was incredible(brought to u by junk food from the zoo earlier today). Ohp was feeling ehh. Shoulder was kind of aching on those. cg bench is where I would like it. I probably would of had 305 today but I ended up playing it safe with a rep PR. Great way to end 5s.
 
Beast CG Presses! Congrats on the PR!
 
Duramaxhd said:
Your volume is really starting to build man keep it up
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This.

Impressive you can AMRAP Pr and still have all that endurance leftover.
 
Tbh. I forgot how much more I love night workouts. Different feeling at night. Bigger pumps/ more energy/ more aggression. But should I be increasing the volume as I move into 3s? Lol
 
So looking at my prescribed reps for 3s phase, I'm thinking to split the squat and sumos. Numbers look intimidating to hit two amraps with. But only thing that I'm contemplating over is that I don't want to steer away from what I've been doing for the past months. It's been working great. So why change it right? Any opinions fellas?
 
If it's working then why change it? You answered that yourself.I wouldn't change anything unless you felt or your body told you it's too much
 
Been really busy this week. Missed pretty much every day. Only time I had was 1am on a Friday night :/ (or morning if u wanna be technical about it)

Deload full body
Work up.
315 X 3
325 X 3

Sumos
185 X 5
Conventional
185 X 3 X 5

Leg press
4 X 15

Bench wide grip
135 X 5 X 5

Chins
Dead stops
3 X 10

Pull ups
3 X 10

Smith shoulder press
3 X 10

Calves
-a lot

Probably one more full body Deload sesh is need to get my body ready for next phase. Decided to go a lil heavy for squats to kind of get my body back to feeling weight on it since I didn't do jack all week. But did super low volume.

Plan for next Deload is to hit a few triples with 315 on sumos, 185 for bench. And everything else would be fluff n buff
 
Squats/ sumos
135 X 10
185 X 8
225 X 3
275 X 3
325 X 3
325 X 3
325 X 3
325 X 3
325 X 3
325 X 3
325 X 10

Sumos
135 X 3
225 X 3
315 X 3
405 X 3
405 X 3
405 X 3
405 X 3
405 X 3
405 X 3
405 X 10

Back ext
Calves

Deload session two days prior. Forgot to log. Moved well today. I believe volume PR for both. Just sweated up a storm. Not sure why. All the beers n salty foods over the holiday maybe? Forgot to charge other phone for camera. So no vids.
 
Bench
Bar X 10
95 X 10
135 X 8
135 X 5
185 X 5
225 X 3
225 X 3
225 X 3 (wide grip)
225 X 3 (wg)
225 X 3 (wg)
225 X 3 normal grip

225 X 15 PR

Chins
10,10,10
Pull ups
10,10,10

Hs rows (slight prone chest supported)
4 X 12

Db bench
85 X 15
95 X 15

Bicep was killing here so cut it

Dips
3 X 15 Biceps again was bothering me

Done

Decent day. Bench was great. Luckily the bicep pain hit after my Amrap. Wide grip for me is pinky at ring. Slight pressure on shoulder at that width, probably due to some mild inflammation accumulation, but nothing to be considered painful. Just wanted to test the waters.
 
Nice PR man. Two straight weeks of volume PR on press?
 
I see you're getting the same bicep issue I have.

I'm sure I shared previously, but what has helped me is starting with the

Super D Mobility:

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Banded Scapular Retractions:

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And probably more than the above, high volume curls 2-3x a week. Especially occluded.
 
Ohp
135 X 10
135 X 8
135 X 5
155 X 3
165 X 3
165 X 3
165 X 3
165 X 3
165 X 3
165 X 3
165 X 10

Pull ups
15,18,18,15,10

Cg bench paused

135 X 8
185 X 6
225 X 6
225 X 6
245 X 5
255 X 5
225 X 6
225 X 6

Dips
20,20,25

Reverse curls/overhead skulls
Pyramid up
3 sets X 10
Last set
110 X 10/ 110 X 10

Seated hs rows
Pyramid up
4sets X 10


All moved well. Just felt a bit weaker coming in. Eating has be a struggle last week. So performance has hindered a bit. Hopefully I'll get my meals in this week. Just came back from Wisconsin dells, 3.5 hr drive and went straight to gym after I dropped off the wife n kid. Had to scratch that itch!

Also had a lower body day before the trip that I didn't log. Low volume, low intensity recovery day really. I was pretty wrecked from squats n sumos
 
Friday
Squats/sumo

135 X 5
185 X 5
225 X 5
275 X 3
305 X 1
335 X 1
355 X 3
355 X 3
355 X 3
355 X 3
355 X 3 (ditched Amrap, added set)
355 X 3

Sumos
225 X 3
315 X 1
375 X 1
415 X 1
445 X 3 (cut it here)

Leg press
6 X 10

Lunges
4 X 10

Back ext
5 X 10

-bad day, had a hang over all day, and decided to just go in. So ended up cutting it short on deads. I'll hit deads again on second lower body day and make up the volume. Missed too many days in between too so everything felt off and heavy as hell.

Saturday
Bench
135 X 5
185 X 5
205 X 1
235 X 1
250 X 3
250 X 3
250 X 3
250 X 3
250 X 9

Chins
10,10,10,10,10

Hs chest support slight prone rows
5 X 8

Db bench
85 X 15
90 X 10
105 X 8
115 X 8

Smith machine press
3 X 15


Bench was decent. Just strength was ehh. Just Felt stronger last week.


Super sore today from Fridays squats/sumos. especially inner thighs. I'll take tonight off and plan on hitting sumos tomorrow night to hit the missed reps. Can't seem to recover as fast as before.
 
Sumos
135 X 5
225 X 5
315 X 3
405 X 3
445 X 3
445 X 3
445 X 3
445 X 7

High bar squats (w/flat soles)
135 X 5
185 X 5
225 X 5
275 X 5
315 X 5

Rdls
135 X 12
225 X 10
315 X 10

Bss
4 X 15

Easy day. Just sore on my hams still from last session. Thinking of adding bcaas? Any thoughts?

Here's vid

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I've doubled my BCAA's around my training and feel like I'm recovering quicker, HOWEVER, I'm lifting lighter weight and higher volume.
 
I'm a fan of EAA/BCAA Intra w/carbs (even before I became a rep but take that statement for what it is..lol)

And dude, is that a rock climbing wall?! Get in those rocking climbing/sumo supersets! Nothing like a painful forearm pump before you deadlift.

Pulls are lookin speedy
 
Appreciate the input! Sounds good fellas. I'll look into buying me a tub. I use to use intra bcaas back when I would spend tons of money for supplements. Recovery was better back then, but I wasn't lifting as heavy with volume as I do now. Worth a shot.

And yes it is a rock climbing wall. But eff that ****, wouldn't know how to use it alone. Plus I don't ever see any one use that thing.. Except for this 60yo women in the AMs crazy.
 
Hit that wall man. Lol. Not sure about bcaa my self. I usually just drink some Gatorade intra. I'm a cheap ass though.
 
capo180 said:
Hit that wall man. Lol. Not sure about bcaa my self. I usually just drink some Gatorade intra. I'm a cheap ass though.
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Lol eff that wall bro hah. Yea.. main reason I was looking into bcaas was for recovery purposes. I'm on the same boat tho on not waisting too much money with supps nowadays. But I just hate how my training seems to spill over to the next week because I'm not recovering in time. Soo more days in between sessions.
 
Yeah not sure, could be plenty of reasons. There's nothing wrong with being sore either really. And really if long term recovery is going well I wouldn't worry about one day here or there.. Too many variables imo.
 
Ohp
150 X 1
165 X 1
175 X 3
175 X 3
175 X 3
175 X 3
175 X 7

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

Cg bench
135 X 8
185 X 5
225 X 7
255 X 7

Some arms
Face pulls

Came in pretty tired (11pm). Thought the preworkout would overpower that. Also missed a few meals, only 2 in today :/ so an ok night for what it is. Was out all day runnin errands with the fam, so busy day. Wedding rehearsal for cousin tomorrow. Then wedding on Friday. Probably not training till Sunday or Monday. We will see.

Here's tonight's highlights

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Look at those guns.

I'd look at your food consumption if you aren't wanting to spend much on BCAAs. Missing a few meals will contribute more to recovery faults than adding in training BCAAs, IMO.
 
3s week 3
Squats
Work up
385 X 4

Sumos
Work up
480 X 5 PR

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Lunges
4 X 12

Back ext
5 X 12

Leg press
4 X 12


Decent day. Had a long weekend. Wedding to go to on Friday. Miss yesterday d/t having too much to drink Father's Day bbq. Didn't wanna have a ****tty day again.
Squats
Moved well, just hips and glutes weren't firing as much as I'd like. So moved slow.

Sumos
Also felt a bit heavy but it was a PR.
 
Those deads flew
 
3s week 3
Bench
Work up
275 X 7 ? (Spotter touched bar on 7th ) PR?

Db bench
80 X 10felt a pinch on left pec
80 X 10
75 X 10 definitely pulled something smh

Chins
15,15,10,10,10

Chest support tbar HS rows
2 plates X 10
3 X 10
4 X 8
5 X 5 dropset to 3 plates to failure

Smith machine press
4 X 12

Db raises
3 X 15

Revers curls
4 X 10

Cable rows
5 X 10

-pissed about my pec. Kinda ruined my whole work out. Lost momentum. Bench video up in a minute. Stupid spotter, told him not to touch. I'll take it as a PR. I know I had that coming up.

As of this injury.. It feels like a sharp pain when I load it with weight. So I'm assuming it's a tear? Or a pull? Only feel it on flat and decline ish planes.
 
If it just happened today I'd think it's too early to tell. Maybe a short rest/break from pressing will alleviate it.
 
Looked like he touched or came close on #6. The guys at my gym do it too. They assist each other on half their reps so they thinks it's normal. Now I tell them to let me fail unless some sound or a word comes out
 
RegisterJr said:
Looked like he touched or came close on #6. The guys at my gym do it too. They assist each other on half their reps so they thinks it's normal. Now I tell them to let me fail unless some sound or word comes ou.
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Lmao. Mfer ur right. Looks like he came close to grabbing it on 6. Smh. I told him don't grab it. Just watch me. If it's stuck on my chest, that's when u grab it.
 
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