hawaii's 5/3/1 log

[hawaii]

10/17

bench
bar x20
85x10
125x5
165x3
205x3
225x1
245x1
265x1
285x1
305x1 (heaviest single in a while)
225x15 (15th was a grind.. almost failed)

pullups
10x3r kinda for speed

seated rows
3 heavyish triples

band pullaparts
shoulder prehabs

I don't remember benching over 300 in forever. This comes on my 4th day of no carbzzz, which is cool. Maybe 2x bw bench before year is over if my pec stays healthy.

 

[hawaii]

10/18

PC
135x3
155x3
175x2
185x2
195x2
205x2
225x2 (~30s before 2nd tho)

snatch hi pull (1 floor + 1 hang)
135x1 x3
155x1
175x1
195x1 (both reps from floor)

power snatch
135x1 x2 (always been horrible on these. wanna PS bw this year.)

hbbs
135x5
175x5
205x3
225x2
245x2
265x2
205x6 (+1fs)

no knee pain, but I popped ibuprofen prior, so who knows. I did open up my toe angle a lot more than I usually do and it helped with not letting my knees shoot so damn forward, so hopefully I can fade the knee pain just doing that.

 

[hawaii]

10/20

shoulder prehabs

bench
bar x15
95x10 x2
135x6
175x5
205x3
225x2
245x1 paused
255x1 paused
275x1 paused
275x1
225x11

cable flyes
5x20r

facepulls
~150 reps over 6 sets

1 set side laterals
2 sets hammer curls

~30 pullups throughout the session (maybe more, hit 1 set of 10, lots of triples)

 

[hawaii]

10/22

HBBS
bar x10
115x5
155x5
185x3
215x3
255x3
255x2
205x10

deficit DL (~3.5")
205x3
225x3
255x3 x2
205x5 x2

pullups
1x10r
5x3r

pullaparts
shoulder prehabs

f'd around and did some muscle ups.. 1x5r 3x3

ibuprofen prior to squats. prob just gonna keep doing that.

 

[hawaii]

10/23 bw 162

press
bar x8 x2
95x2 x3
135x1 x3

push press
155x3
175x2
195x2
220x1
240xf
235xf
185x10 (or 11, idk.. either way I had way more in tank.)

press
135x10 x3

wide grip incline
bar x30 x2
75x20
95x10 x3

pullups
1x10r
3x5r

side lateral
10s x30r x2

hammer curlz
2 sets

shoulder prehabs

 

[hawaii]

Been lifting. Just lazy to update.


10/24

supposed to be an off day


hammer machine row
10x2r
+
hammer chest press
10x10

band pullaparts

2 sets rope pushdowns + hammer curls

shoulder prehabs



10/25

hbbs
bar x10
95x5
135x5
175x5
205x3
225x2
245x2
265x2 x2
245x2
225x3 x3

random 5s of (hbbs/fs/lbbs) with 135

pullups 60ish



10/27

random pullups and dumbbell ohp to get warm

press
bar x10
65x3
85x3
115x3
135x3
155x3
165x10 (PR..bw x 10) bw~162
170x8 (pr)
155x8 x2

pullups
+25x2 x6 (tried for <60s rest)

barbell curl
1x30
rest ~30s
1x20



10/28

two short sessions

A.M.

20lb ohp
3x10

pullups
10x2r
2x5r



P.M.
military press
bar x10
85x3
115x2
135x1 x5

pullups
5x3r

 

[hawaii]

[ame]https://www.youtube.com/watch?v=1ljlzbJGAL0[/ame]

10/29

power cleans
95x1 x3 (+ press)
135x1 x5 (+ press)
155x2
175x2
185x1
195x1
205x1
215x1
225x2 (2nd rep was sloppy)

hbbs
135x5
175x3
205x3
225x6 x3
135x10

pullups
10x3r for speed

DL
135x3
205x2
275x2
325x1
345x1 (lol..)

band pullaparts
shoulder prehab

the 345dl took a lot outta me, so decided to chill.


10/30

press
bar x10 x2
85x5
115x2
135x1 x5 (~60s between sets)

incline
bar x20 (wide)
85x15 (wide)
125x3
165x3
205x2
225x1 paused
245x1 paused
265x1 paused (pr, I think.)
225x2
BUT THEN I STRAINED MY PEC

def woulda got 285 paused. shoulda just stopped there but wanted to get some work in and strained it on the 2nd rep of 225 fffffff

pullups
10x3r (~60s rest)

shoulder prehabs

 

[hawaii]

10/31

sq/press warmups with bar

PC
115x1 x3 (+press)
135x1 x6 (+press)
155x1
175x1
185x1

hbbs
135x5
175x5
205x2
225x1
245x1
205x3 x2
205x5

FS
135x5
185x3 x2
205x3 x2

pullups
10x3r

 

[hawaii]

11/1

squat/press warmups
bar
85
115

PC
135x1 x7

hbbs
135x5
175x3
205x2
225x2
245x1
265x1 (prob 3rm today)
225x3 x3

pullups
10x3r
2x8r

band pullaparts

11/2

felt sick, tired and weak.

press/sq warmups
bar
85
115

PC
115x2 x3 (+press)
135x1 x4 (+press)
155x2
175x1
185x1
135x3

GM
bar x10

pullups
5x3r

11/3

still sick

PC
95x1 x3 (+ press)
135x1 x5 (+ press)
155x1 (+ press)
175x1 (+press)
185x1 x3 (+ push press)
205x1 (+push press)

right knee got sore after the 205. didn't wear my knee sleeves or have my lifting shoes. I'm a fool.

pullups
3x10
5x5

facepulls
4 sets


11/4

press
bar x10 x2
65x5
85x5
115x2
135x1
145x1
135x1 x3

pullups (alternated with presses..kinda)
4x2r
+20lbs x1 x5

 

[hawaii]

11/5


pc/sq warmups

PC
135x1 x3 (+press)
145x1 x3 (+press)
165x1 (+push press)
185x1 x3 (+push press)
205x1

hbbs
135x5
175x3
205x2
225x1
245x1
265x1
225x5

pullups
7x3r (alt with squats)
+25x1 x4
+45x1 x2
+60x1

clean pull
225x1 x3

DL
245x2
275x1 x3
275x5 (easy, but I hook gripped and my thumbs weren't having it)

hammer curls 20s x20r
band pullaparts

 

[krackdagawd]

https://www.youtube.com/watch?v=1ljlzbJGAL0

 

[hawaii]

lmaooo.

[ame]https://www.youtube.com/watch?v=H-wm--zRxeI[/ame]


11/6

press
bar x10 x2
65x5
85x5
115x3
145x1 x4

pullups
4x2r
+20x1 x4

alternated them


11/7

press
bar x10 x2
85x5 x2
115x3
135x3
155x1
175x1
185x1 x2 (wanted to hit it for triple lol these were dubs at best today)

bench
bar x30
95x15
135x10
165x5
paused bench
185x3
205x2 x2
paused bench (+slingshot + 1-board)
225x2
245x2
265x2
275x2

press
95x5
135x5 x3

pullups (before the bw5x5 was thrown in during everything rlse)
bw 5x3r
+25x2 x2
+45x1 x2
bw 5x5

band pullaparts


11/8

press/sq warmups

hbbs
135x5
175x3
205x3

PC + press
135x1 x2
PC + push press
155x1
175x1
195x1
205x1
225x1 (then my right knee hurt again lol..)

guess I gotta cut the damn push presses out

pullups
10x3r

seated row
4x3r

band pullaparts
shoulder prehabs

Might start Jim Wendler's 531 program next week.

 

[hawaii]

11/9

PC + press
115x1 x3
135x1 x2
155x1
175x1 (press was easy)
clean hi pull + PC
185x1 (thought about pressing just to make Snitch mad, but naah)
195x1
205x1
225x1
clean pull
225x1 x3
245x1 x3

pullups
bw 5x3r
+25x2
+45x2
+65x1
+80x1
bw 7x3r

some random front lever progression stuff

band pullaparts
shoulder prehabs

11/10

band pullaparts
shoulder prehabs

pressss (this was pretty much 5 day on 531..)
bar x10 x2
85x5
115x5
140x5

incline bench (all paused)
bar x20
95x6 x2
135x3 x2
165x3
185x2
205x2
225x2 x3
245x1 very easy, but playing it safe

clean hi pull + power clean + press
115x1 x2
135x1 x2
155x1
175x1
185x1
PC
205 f (lol... idk what happened here)
205x1
225 f

pendlay rows
135x10 x2

facepulls
5 sets

threw in random pullups and front level progression stuff throughout the session.

11/11

press
bar x10 x2
65x5
85x3
115x1

pullups
10x3r

 

[hawaii]

11/12

531 - cycle 1 - 5s wave

hbbs
bar x10
95x5
135x5
165x5
185x5
210x5+ = 10 ..had 2-3 more
135x10 x4 (patellars felt tight, so I skipped 5th set)

pullups
3x3r
1x5r

GM + ab pulldown + seated row
bar x20 reps + 10 reps + 10 reps x3 sets


11/13

pullups
5x3r
5x5r
2x8r


11/14

531 - cycle 1 - 5s wave

incline (all paused)
warmups
135x5
155x5
175x5
195x5+= 8 (don't wanna push it. prob anywhere from 2-4 back)
225x1 x2

pullups
5x3r
+25x2 x5

press
95x10 x5

pendlay rows
135x10 x2

 

[hawaii]

11/15

531 - cycle 1 - 5s wave

PC
115x1 x5
135x1 x3
155x1
175x1 x2
195x1 x2
205x1 x2

DL
205x5
235x5
265x5+ = 10 (had lots more. No F thanks on 10+ rep DLs tho)

hbbs
135x10 x2
155x10

abs pulldown 2 sets

pullups (lol.. just to keep the streak going)
2x5
3x3

11/16
pullups.. not many


11/17

531 - cycle 1 - 3s wave

shoulder prehabs

PCs up to 185

press (135 and up was after a PC)
115x3
135x3
150x3+ = 8 (had 2-3 back)
185x1

paused incline
bar x15 x2
85x5 x2
115x5
135x5
175x3
205x1
225x1

press (after PC again if it matters)
135x6 x3

pendlay rows
135x10 x2 (planned on doing 5 sets.. lazy)

facepulls
3 sets

ab pulldowns
3 sets


I haven't been here logging for too long, but it's very rare that I stick with any type of structured program for more than a few weeks. I;m hoping to stick with 531 for a while. If one of the mods is reading this, can you change it to "hawaii's 5/3/1 log". thanks.