hawaii's 5/3/1 log

[hawaii]

11/18

pullups
3x3
3x5
+20x2 x10

shoulder prehabs



Since thanksgiving is on thursday, I'm prob doing

monday: 531 squats
tues: 531 incline
wed: 531 dl

[ame]https://www.youtube.com/watch?v=y2BvRMbWtb4[/ame]


11/19
smh all the bars were taken because the wrestling team was in there doing some "crossfit." Just started with pullups cuz I was mad/hungry

pullups
5x3r
+25x2 x2
+45x1 x3
+70x1
+100x1 x2 ( not as easy as it once was)
random bw dubs/triples and front lever stuff

531 - cycle 1 - 3s wave
hbbs
bar x10
115x5
145x5
175x3
200x3
225x3+ = 10 (took vid.. had a few left)
195x10
175x10
155x10

abs pulldown
3 sets

band pullaparts
shoulder prehabs

I was dead. Wanted to do PCs before squats, but figured I shouldn't since I did pullups, and I really didn't wanna give myself an out for not getting at least 10 on the 225. 10 rep squats ain't no joke.

 

[hawaii]

11/20

gym was closed, so had to train at home. just did the 1 wave for press

presssss
bar x10
85x6
115x2
135x5
140x3
165x1+ =7 (supposed to be 160.. and I left 2 back)

165x2 x3
155x3 x2
135x10
115x20

pullups
7x5r (did a set after each press after the repout)

11/21

PCs
135x1 x7 (short rest ~30s)
155x1
175x1
195x1
205x1 x2

531 - cycle 1 - 3s wave
DL
225x3
250x3
280x3+ = 10 (again, no thanks on doing any more than 10)


531 - cycle 1 - 3s wave
incline bench (all paused)
bar x20
85x10
125x5
145x2
165x3
185x3
205x3 (min)
225x1
245x1 x2 (one board)
225x1 (one board)

FS
bar x10
95x6
135x6
155x6
175x6
195x6
205x6

abs pulldown 2 sets
pullups 5x3r
front lever progression stuff


11/22

pullups
8x3r
3x5r

11/23
pullups
5x3r
2x8r
3x5r


11/24

just repeated the press day or else it woulda been cycle 2 for press and still on cycle 1 for the other lifts this week.

PCs + 531 1s wave press
115x3 x2
125x1 (+ 5 presses)
140x1 (+ 3 presses)
160x1 (+ 8 presses) had 1-2 back
185x2 x2

incline (all paused)
bar x20
95x5 x2
135x5
175x3
205x2
225x1
245x1 (too easy.. took lots to NOT go heavier)
225x2 (3 sec pauses)

pullups
2x10
1x5

high pull + hang PC
135x1 (+6 presses) x3 sets

pendlay rows
135x10
155x10
175x7 (slowed down lots, so stopped)

facepulls
3x20

abs pulldown 2 sets

band pullaparts
shoulder prehabs

 

[Serious]

11/18

pullups
3x3
3x5
+20x2 x10

shoulder prehabs



Since thanksgiving is on thursday, I'm prob doing

monday: 531 squats
tues: 531 incline
wed: 531 dl

https://www.youtube.com/watch?v=y2BvRMbWtb4


11/19
smh all the bars were taken because the wrestling team was in there doing some "crossfit." Just started with pullups cuz I was mad/hungry

pullups
5x3r
+25x2 x2
+45x1 x3
+70x1
+100x1 x2 ( not as easy as it once was)
random bw dubs/triples and front lever stuff

531 - cycle 1 - 3s wave
hbbs
bar x10
115x5
145x5
175x3
200x3
225x3+ = 10 (took vid.. had a few left)
195x10
175x10
155x10

abs pulldown
3 sets

band pullaparts
shoulder prehabs

I was dead. Wanted to do PCs before squats, but figured I shouldn't since I did pullups, and I really didn't wanna give myself an out for not getting at least 10 on the 225. 10 rep squats ain't no joke.

Nice form on the squats bro.

What's 531?

I see you bumping that Kendrick

 

[Serious]

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

.

@semtex before you start cutting bro, make sure you can do this ^^

I just started consistently clean and pressing a little over a month ago. Now that I got the form down, I'm getting ready to build my stats up. I'm currently at 175lbs

 

[semtex]

@semtex before you start cutting bro, make sure you can do this ^^

I just started consistently clean and pressing a little over a month ago. Now that I got the form down, I'm getting ready to build my stats up. I'm currently at 175lbs

Not a chance in hell due to my wrist. I been on a passive cut since August though. Started at 235lbs. Waking up at 216 now

 

[hawaii]

Nice form on the squats bro.

What's 531?

I see you bumping that Kendrick

thanks.. It's Jim Wendler's program. There is a link for it somewhere around here (in the resource thread, I think). I could still make linear progress on a program like starting strength with squat/incline/DL, but I know that i'd have more fun doing 531 now, and I could actually stick with it, so I'm doing it.

11/25

pullups
4x3r
+20x2 x5
1x10
1x8
2x5

 

[hawaii]

[ame]https://www.youtube.com/watch?v=VUyLcHkyF60[/ame]

11/26

531 1s wave HBBS
bar x10
95x5
135x5
165x5
185x5
210x3
235x1+ =10
205x10
185x10
165x10

band pullaparts

pullups
5x3r

abs pulldown 3 sets
front level progression stuff 3 sets
shoulder prehabs

supposed to do 2 more sets of 10 on the skwats. no fukkin thanks lol.

 

[hawaii]

11/27

pullups
14x5r

was gonna do 20 sets, but naah


11/28

shoulder prehabs
band pullaparts

press
bar x10 x2
95x5
135x3

531 cycle 1 wave C incline bench (all paused)
95x5 x2
135x3
170x5
195x3
225x1+ =1 (supposed to do 220)
245x1
225x2 x2 (5sec pauses.. 2nd rep of each kinda slow)

close grip flat (all paused)
135x3
185x3
225x2 (easy, but decided to play it safe)

PC
115x3 (+3 presses)
135x2 (+3 presses)
165x1 (+1 press)
185x1 (+1 press)
165x3 (+3 presses) x2 sets

one arm pullups (on gravitron machine)
5x3r (took away 80lbs I think)

facepulls 3x25

rope pushdown 1x25..1x15

shoulder prehabs

 

[hawaii]

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

11/29

PCs
115x3 x2
165x1 x3
185x1 x2
205x1
225x1
235 f (pulled more than high enough)

531 cycle 1 wave c DL
235x5
265x3
295x1+ = 10 (slowed down lots after 5-6 tho)

hbbs
115x10
135x10
165x10 x2

leg press 1 set (i don't like this)

3 round circuit (no rest)
95x5 good morning
3 pullups
abs pulldown
3 pullups

band pullaparts
shoulder prehabs

Might do some PCs tmrw even if I'm supposed to take off. Either way doing weighted pullups, maybe pendlay rows. Starting cycle 2 of 531 on sadderday

 

[hawaii]

11/30 off day

PCs
135x2 x3
155x1 x2
175x1 x2
195x1
205x1 x5 (tried for on the minute)

pullups
5x3r
+25x2
+45x2
+75x2 x3
+35x5 x3

pendlay rows
135x10 x3

abs pulldown 3 sets

shoulder prehabs

12/1

531 cycle 2 wave A military press
bar x10
95x5
115x5
135x5 (supposed to be 130)
150x5+ = 10 (left 1 back.. doubtful for 2)

I did PCs with the press weights too

PCs
165x1 (+ 1 press)
185x1
195x1
205x1
215x1
225x1 x2
215x1
115x1 +15 presses
115x1 +12 presses
115x1 +10 presses x3 sets

pullups 3x3 (lol)

facepulls
5x20

abs pulldown 5 sets

 

[hawaii]

[ame]https://www.youtube.com/watch?v=8OxgBQVplIU[/ame]

12/2

100 pullups via sets of 5s, 3s, 2s.


12/3

531 cycle 2 wave A hbbs
bar x10
115x5
165x5
190x5
220x5+ = 15 (LOOOL)
165x10 x3

pullups (for speed, ~40s rest)
4x3r
+25x2 x3
+25x1 x4

abs pulldown 5 sets
band pullaparts
shoulder prehabs

Prob coulda got 20 reps on 220 hbbs, but naah.

 

[hawaii]

[ame]https://www.youtube.com/watch?v=24rHQS6QdLU[/ame]

12/4

pullups
5x3r
+25x1 x10 (tried for on the min)

12/5

shoulder prehabs
band pullaparts

531 cycle 2 wave A incline bench (all paused)
bar x20 x2
85x5
125x5
155x5
180x5
205x5+= 10 (not bad.. best 10 is 225 without pauses)
145x15 close grip
145x10 wide grip
145x5 close + 145x3 wide

pullups
4x3r
+35x1 x4 ( ~30s rest)
+25x5 x2 (all dead hang)

pushups 5x10

band pushdowns 3x15

band pullaparts
lots of foam rolling

 

[hawaii]

[ame]https://www.youtube.com/watch?v=Yukex58Nvag[/ame]

12/6

PC
115x2 x5
135x1
155x1
175x1
195x1
225x1
235 f x2 (smfh... high pulls imo)

531 cycle 2 wave A DL
240x5
275x5+= 6 (wanted to do some deficit pulls, so kept it easy)
275x3 x5 (last 4 were off 1" or 2" deficits)

pullups
4x3r
+25x1
+45x1 (first set of +25 was slow so did this)
+25x2 x3

paused skwats
135x3 FS
165x3 FS
185x3 FS
185x5 hbbs
205x5 hbbs
185x10 hbbs no pause

abs pulldown 2 sets

Can't lift on sadderday so gotta do my 531 press tmrw. More power cleans.

 

[MMS]

those cleans

 

[Roid Jones]

to Hawaii, i'm doing 5/3/1 as well, great program