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atanocc

atanocc

Active member
Wanted to try something different. Been doing 531 for a while and been looking for a change of pace. Amrap with sub-maximal weights every time puts a toll on me and recovery hasn't been at its best due to newborn and school. So hopefully this change in pace would be more beneficial for me.

Goals
Get my squats stronger. My squats is not my strong suit. Hips aren't at it's best but getting better with the new investment of squat shoes. Also, obviously get all my numbers up. Will be putting more vids of squats to figure out what I'm doing wrong or what I need to work on. I would want to compete in a meet once I can get my squat down and stronger than it is now.

Stats
5'8 205-210 lbs 25 y.o.
Have a busy schedule like everyone else in here, juggling work/school/family/training.
Been training for about 4 years now. Started off training like a bodybuilder. Now, Ive made the switch to powerlifting. Not too big with supplements except for protein, pwo, and creatine. Currently just using pwo.

I'm here to learn and get feedback from my fellow am members. Any advise or critique on form is welcome.
 
Bench (reps)
-pwo gameday. Took a while for me to get warmed up. Woke up and went to the gym and had to rush everything

225 x 3 x 10 reps
245 x 2 x 6. CG
205 x 2 x 10 1" pause off chest(first time doing these and it sucked. Had to drop the pauses towards the end to get in more reps.)

BB Upright rows
75 x 15
95 x 10
135 x 10

Cable Pull downs
4 x 15

Db front raise superset with lateral raises
2 x 15/2 x 15

Chin ups amrap
(2 x 9,10) arms were fatigued by then.

-cut it short today 45 min. Had to rush everything in so rest periods were short and I was sweating up a storm.

Post meal
Mcdonalds double quarter . Lol wife and sister told me to get some on the way home so I just got some for me too

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And yes I eat rice with my burgers! So what.
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Edit:
Squats heavy day was done a few days ago. Posted it on previous log.
 
Meal 4
Had this can of corn beef Lying around so I fried it up with some garlic and tomatoes. Put it with egg and rice. Bomb
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Like a true Asian, everything is superset with rice lol
 
I've been craving corned beef recently too. I can't even remember if I like the stuff.
 
RegisterJr said:
I've been craving corned beef recently too. I can't even remember if I like the stuff.
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Lol go get some. Prices gone up though. I remember when a can was just under 4. Now it's up 6 dollars.

Duramaxhd said:
There is a place in town here that makes a rubin (spelling) pizza been wanting it for a while now
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Reuben pizza sound awesome right now . I'm stuck here at work and thinking what to eat on lunch break
 
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Air soft wars bout to go down lol. got everyone here to bring their airsofts guns. What better to way than at a warehouse.
 
atanocc said:
Lol go get some. Prices gone up though. I remember when a can was just under 4. Now it's up 6 dollars.
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I almost did. The smallest can was almost 600 calories. I'm not able to portion that out right now because I'm so hungry.

It's really not that expensive here. $3-4 for a large can.
 
Deads explosive
Rotation 1 week 1
275 x 3 x 4
295 x 3 x 4
Block pull off plate
315 x 5
335 x 5
Deficit off plate
-touch n go, slow negatives
265 x 8
275 x 8

Ssb squats
-not sure the weight of bar so I just put it as 45
95 x 10
135 x 10
185 x 10
225 x 10
135 x 15

Bb rows
135 x 2 x 10
185 x 10

Db shrugs
-lilly style
80 x 3 x 10

Seated rows
-pull up to upper abs
(More trap and rhomboid focus)
120 x 3 x 15

Pull ups AMRAP 2 sets
Leg raises AMRap 2 sets

-fck that sht. I'm drenched with sweat. Time for some tacos and watch the Blackhawks and kick back some IPAs
-on another note. Switched to conventional. Form needs some work. I recorded myself and saw I am leaning quite a bit over the bar I'll upload in abit. Any fixes for that?
 
capo180 said:
Nice work man! Up load those vids and ill check em out, and try to help the best I can.
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Thanks man. But Nvm bout the vids. It only showed my top half of my form. I placed it on the floor and it moved when I was walking away. I'll put upload one on squats day. I'll do a form check on it forsure
 
Body day
-fasted, needed to get the alcohol out my system

OHP
135 x 15
155 x 6
165 x 6
175 x 4

Pull ups
3 x 15

Calve seated raises
A lot. High reps

Bb curls
50 x 3 x 15
Revers curls
50 x 3 x 15

Leg press
(Quad focus)
-calves to hams, soft lockout.
15, 15,15, 20 , 30 (extended set with rest pause)

RDLs
225 x 4 x 10
 
Mayweather fight at the casino
Ate at the buffet at the casino too. Some good eating

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Subbed brother AT the Hulk!
 
atanocc said:
Mayweather fight at the casino Ate at the buffet at the casino too. Some good eating <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=100564"/>
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Looks slammin. You always paint your nails bro?
 
kenpoengineer said:
Subbed brother AT the Hulk!
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Good to have you kenpo

tyga tyga said:
Looks slammin. You always paint your nails bro?
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Hahah Fckn guy. You know how I do man. Sheeit. Lol naw it was my moms nails, she the one paid for everything last night at the casino with her black card. She was like you want to see the fight? I said no. She then hit me with the "I'll pay for your buffet" lol I was like LEGO!
 
atanocc said:
Good to have you kenpo Hahah Fckn guy. You know how I do man. Sheeit. Lol naw it was my moms nails, she the one paid for everything last night at the casino with her black card. She was like you want to see the fight? I said no. She then hit me with the "I'll pay for your buffet" lol I was like LEGO!
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Lol, free meal ticket? Can't pass that lol
 
Squats reps
Rotation 1 week 2
-late night grind. Got to the gym around 12. Took it easy today. Had to stay up till 5am doing paper work for my clinicals for two nights in a row . So kind of expected things to feel blehh .

255 x 8,10,8 (last set recorded)
275 x 2 sets x 6 (oly)
Paused
225 x 10

GMs
135 x 4 x 12

Bw BSS
4 x 15

Pull ups
3 x 8

Hs crunches
Back raises

Dead lift form check
On video
225 x 1
315 x 1


Form check.
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Looks good to me maybe a little lower back rounding at the bottom but your dropping deep and It may just be the camera angle

Deadlift looked fine to me

But I'm still young to the lifts to really judge
 
Bench explosive
205 x 8 x 3 (paused reps)
225 x 2 x 5 (CG)
190 x 2 x 10 (1"pause )

Upright rows
-worked up
135 x 2 x 10
105 x 12

Pull downs
140 x 15
180 x 12
200 x 10
120 x 18

Chin ups
3 x 8

Db shrugs
75 x 3 x 15

-another long day. Satisfied with today's session though. Energy was lackluster but form felt on point with bench. Could of used more leg drive but no pain, felt strong and quick . Figured out what I was doing wrong when I would feel the pain. I would let the bar drift too far forward away from me pushing in a weird angle and put stress on my shoulders. Corrected it today and felt smoother. Tucked shoulders a tad and flared em on the way up. Less bodybuilder style as I use to do em.
 
Only thing I'd change is stop doing upright rows start doing snatch grip high pulls. Much better movement and less stressful on the joints.

As far as the benching I have the same issue where it's hard to have leg drive and keep my hips down at the same time.

I need to work on flaring on the way up too. i've been perma tucked since I had a minor pec tear.
 
Heavy deads
-rotation 1 , week 2
365 x 2
385 x 4 x 2reps

Block pull 4"
405 x 2 x 3 reps

Deficit 4"
355 x 2 x 4

Ssb squats
135 x 10
185 x 10
225 x 8
245 x 5 (winded so I racked it)

Bb rows
185 x 3 x 15

Hs pronated
Chest supported high rows(wide grip)
3 x 10

Db farmer walks
-first time doing these. And I like!
95s x 30 sec x 4

Pull ups amrap
10,10,8+2

Leg raises
3 x 15
 
aceroni said:
Only thing I'd change is stop doing upright rows start doing snatch grip high pulls. Much better movement and less stressful on the joints. As far as the benching I have the same issue where it's hard to have leg drive and keep my hips down at the same time. I need to work on flaring on the way up too. i've been perma tucked since I had a minor pec tear.
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Yea I do em kind of like a high pull with less of a wide (snatch) grip and without a lot of body English with going to my toes. But I know where ur coming from. Definitely will try it next time
Duramaxhd said:
Man that's a lot of work there good job
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Thanks man. Had a lot of energy today. Took a good few days off so it felt good. Might go easy tomorrow to further enhance my recovery on body day. Might even take a day off as well
 
Post meal
Made me some pad Thai with some ribeye, mushroom, peppers, and topped with Siracha


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Lol and here's a pic I thought was cool that I took of me before I had this all out airsoft war with my brother in law in the back alley
 

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Body day
OHP
95 x 5
135 x 5
185 x 5
205 x 3 (3rd was a grinder)

Front squats
225 x 4 x 5

Stuff leg deads
225 x 6
275 x 6

Leg press
-quad focus
4 x 20,15,15,12 (pyramid up to 8 plates)


Calves
-Standing and seated raises
5 sets each with 15-20 reps pyramiding up

Curls
40 x 2 x 15 slow reps get some blood in there
70 x 3 x 15

High incline Db presses
55 x 4 x 20
Pull downs
140 x 4 x 20
 
Never got into air soft. Had a little fun with paint ball years ago though.

As always, solid presses.
 
Strong OHPs brother! I thought being a Dad was going to zap your energy! Lol.
 
Awesome numbers. I always feel like high incline db hit my front delts wayyyy to much.
 
RegisterJr said:
Never got into air soft. Had a little fun with paint ball years ago though. As always, solid presses.
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kenpoengineer said:
Strong OHPs brother! I thought being a Dad was going to zap your energy! Lol.
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tyga tyga said:
Awesome numbers. I always feel like high incline db hit my front delts wayyyy to much.
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Thanks guys. Yea just started to do Airsoft since all my coworkers started fcking around with it at work. But yea energy been ok, just been keeping the frequency in training more spread out compared to how I use to train few days straight. But I like doing high incline mainly for delts actually. My front delts lack and ever since I've been hitting it harder I've gotten less pain on my bench press

Just did squats today, I'll post it up in a bit
 
Squats explosive
-rotation 1 week 3

235 x 8 sets x 3

255 x 3 x 5 (oly squats)

215 x 2 x 8 (paused)

Db farmer carries
100 x 30sec x 4

BSS
Bw x 4 x 15

Leg raises
Bw x 4 x 10

Pull ups
11, 15 , 12

Calve raises
 
Heavy bench / deads reps
-paused reps
260 x 2
265 x 2, 3, 3
-started to feel lighter every set. Took me a while to get warmed up

-close grip (paused)
275 x 3 x 4

Deads
330 x 2 x 8

Oly squats
5 x 8

Chin ups
3 x 12

Pull downs
4 x 10

Db high incline
85 x 3 x 12

-bad idea to do deads today. Felt like 400 lbs, probably due to work since I've been putting more hours in which involves heavy lifting.

-bench felt amazing tho. 275 close grip flew up, lot of torque with close grip, either that or I just got good blood flow in my tris and bis by that time.
 
Strong bench and CG numbers! Time for Swolefies!
 
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