hawaii's 5/3/1 log

[hawaii]

those cleans

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

[ame]https://www.youtube.com/watch?v=8uk1GUzkkWA[/ame]

12/7

shoulder prehabs
band pullaparts

531 cycle 2 wave B presssss
125x3
140x3
160x3+= 10 (best 10 ever is 165)
185x1 (on <2min rest.. grind)

PCs
(did PCs with press weights above)
205x1
205x1 (hang pc) x2
205x1 (hang PC + PC) x2

(less than 30min left at this point.. I don't usually work this fast.. lazy)

press
145x10
145x8
145x5
145x3 (dead.. lol)

pullups
3x3
+25x2 x3 (weak today.. super slow)

lateral raises 2x15
alt/
abs pulldown 2x15

band pullaparts

 

[hawaii]

12/8

pullups
4x3r
+25x1 x7


12/9

pullups
6x2r
+25x1 x5

Been doing lots of foam rolling and stretching and that right tricep pain that only shows up in the first few reps/sets of pullups won't go away. Not getting worse either, sooo *shrug*

 

[hawaii]

12/10

531 cycle 2 wave B hbbs
bar x10 x2
95x5
135x5 x2
185x3
205x3
230x3+ = 10 (coulda got 15. same as 220 imo)

pullups
5x3r
+25x2
+45x2
+60x1
+25x2 x3 on the min

wanted to PC but forgot my wrist wraps.. smh

snatch pulls
135x10 x3 (these killed me lol )

hbbs
135x5
185x5 x6

band pullaparts
shoulder prehabs

 

[LastKING_BLU]

breh you like a slimmer stronger asian me

 

[hawaii]

def not stronger lol.. salute


12/11

shoulder prehabs
band pullaparts

531 cycle 2 wave B paused incline bench
bar x15 x3
85x10
125x8
165x3
190x3
215x3+= 8 (paused 7 of em, the 8th got in front of me so I racked)

pullups
5x3r
+25x1 x2
+45x1 x2
+25x2 x3 on the min

paused incline bench
165x5 x9 (2 close grip, 4 narrow, 3 wide)

tricep pushdowns
5x~20

band pullaparts 5x~20

shoulder prehabs

I didn't have a spotter, so I didn't pause the 8th for incline and it got waaaay in front of me smh. Next week is 225 and my best there without a pause is 10 reps. Might do it all no pause so I can PR in reps cuz I feel like I gotta set a new one asap.

 

[hawaii]

12/12

supposed to be an off day but I ate too many donuts. I really be eating a dozen a week from safeway smfh. gonna cut this down to a minimum next month tho.

531 cycle 2 wave B deadlifts
135x5 x2
185x5
225x3
255x3
290x3+ = 10 (felt like I coulda did 20.. no thanks)

stiff leg DLs
225x10 x3

abs pulldown 3 sets

pullups
8x3r

Thought I was gonna struggle today, which is why I didn't even attempt to do power cleans. Sleep been horrible and just did skwats on monday, but it worked out.

My right tricep isn't getting any better and actually feels worse but I think that's because of the pushdowns. Either way I'm chillin with the weighted pullups for a bit.

 

[hawaii]

12/13

shoulder prehabs
band pullaparts

531 cycle 2 wave C press
bar x10 x2
85x5 x2
105x2
135x5
155x3
165x1+= 4 (nice.. smfh.. would have failed the 6th.)
125x8 x5

pullups
15x2r

band pullaparts ~150 reps

shoulder prehabs

Horrible session. My fault for not resting at all and trying to do sadderday's session on thursday. Not too worried, tho. I mean I did press 160x10 just 6 days ago.

weights were supposed to be 130, 150, but ain't nobody got time fo dat. I'm prob gonna be forced to take a deload to end the year, and by deload, I mean just split up whatever wave I will be in over two weeks.

 

[hawaii]

[ame]https://www.youtube.com/watch?v=57YJMwJlGqI[/ame]

12/14

shoulder prehabs

hbbs
bar x10 x2
95x5
115x5
135x5

PC
135x1 x3
155x1 x3
185x1 x6
185x2 x2

snatch/power snatch form work
up to 115x1 x3


Decided I gotta chill on the pullups since my right tricep isn't getting any better. Might try and do some pendlay rows and see if those are doable with no pain.

Not sure what I'm doing for sadderday's session just yet. Might just do wave C with paused incline early so I can finish up this cycle of 531 before the inevitable scheduling conflicts of the holidays.

 

[semtex]

Beastly individual this fellow

 

[Spliff]

I'm so envious of your gym.

Got the equip I like.

Got the rubber plates I'd use.

Plays hood music of the gym speakers.

 

[hawaii]

Beastly individual this fellow

I'm so envious of your gym.

Got the equip I like.

Got the rubber plates I'd use.

Plays hood music of the gym speakers.

The best part is I get to train there for free

12/15

531 cycle 2 wave C paused incline
bar x10 x2
95x5
135x3 x3
165x2
185x5
205x3
225x1+ = 3
245x1
275x1 flat bench
185x5 3sec pauses

military press
115x10 x2
115x7

facepulls 6 sets

band pullaparts throughout the session

had <60min and was dead from earlier in the week. /excuses. I got 225x10 without pauses on incline a few weeks back. Hopefully a better showing in the upcoming 531 cycle.

 

[hawaii]

[ame]https://www.youtube.com/watch?v=PVqG7rgDv7Y[/ame]

happy with that. my best HBBS was just short of 2x bodyweight a long time ago at 320. I miiiight test my 1rm on skwat/incline bench/DL sometime next week. Really shouldn't tho.

12/17

531 cycle 2 wave C hbbs
bar x10
95x8
135x5
165x5
190x5
220x3
245x1+ = 10 (easily a new WR for me)
135x20
135x15

2 sets each
band pullaparts
abs pulldown

only had ~35min. lil bro graduation messing up my lifting routine lol

 

[hawaii]

[ame]https://www.youtube.com/watch?v=U6EVT1SIKrg[/ame]

12/19

531 cycle 2 wave C incline bench (repeat lol)
bar x20 x2
85x8
125x5 paused
165x3 paused
180x5 paused
205x3
225x1+= 12 (+2 rep PR)

military press
135x5 x2

paused incline
145x10 close grip
165x10 cg
135x10 wide grip
135x20 regular (paused last 3 because death)

band pullaparts ~125 reps

wooooo. repeated wave C for this and doing press on friday instead of starting a new 531 cycle since I wanna max next week.

 

[hawaii]

[ame]https://www.youtube.com/watch?v=3k2GnhrdGSU[/ame]

12/20

PC
115x3
165x1 x3
190x1
205x1
220x1
230 f
230x1 (highest PC in months)
235 f x2

531 cycle 2 wave C DL
240x5
270x3
305x1+ = 10

paused hbbs
115x10 x2 (right under parallel.. hips were on fire)

abs pulldown 2 sets
band pullaparts 2 sets

happy with the PC and DLs. Had a little under an hour so didn't do all I wanted.

 

[hawaii]

[ame]https://www.youtube.com/watch?v=0UsWqDCx5QU[/ame]

12/21

531 cycle 2 wave c pressssss (redo)
115x3 x2
130x5
150x3
165x1+ = 9 (thought I only did 8, so didn't attempt 10th smh)
190x2 (ties pr double.. coulda did 3)

power cleans (pc'd all presses too)
205x1
135x1 + 5 presses
215x1
155x1 + 5 presses
225x1
135x1 + 5 presses
185x2 x2

bear complex (pc + fs + press + bs + btn push press)
135x1
155x1
165x1
185x1

hbbs
185x6 x2

abs pulldown 2 sets
good mornings (bar) 2 sets
band pullaparts 2 sets

shoulder prehabs