hawaii's 5/3/1 log

[hawaii]

12/26

PC
115x1 x3
165x1 x2
185x1
215x1
230x1
235x1
240x1 wr
245x1 wr
250 f
255 f x2

hbbs
185x3
205x1
225x1
265x1
295x1
315x1

paused bench
bar x20
95x5
135x5
175x2
205x2
225x1
255x1
275x1

FS
115x3
185x2
235x1
255x3 (pr, I think)

I racked the 250/255 power clean attempts HIGH. Just lose em forward/on the way down. Instead of FS, I meant to DL, but 3 of the platforms at this new gym I trained at (kroc / salvation army) were in use for quarter skwats and shyt.

Anyway, I'm disgusted with my power clean misses. Just gonna do whatever for the next couple of weeks and back on cycle 3 of 5/3/1 come january 7th most likely.

 

[hawaii]

[ame]https://www.youtube.com/watch?v=YM_GsDriI2o[/ame]


I had a one day pass to this gym and it's ~5min from my house, so I went again. I really should be joining this gym but I can't justify $60/month when I can train nearly every week day at my old school's gym for free.

12/26

PC
95x1 x3
145x1 x2
165x1
185x1
205x1
215x1
235x1

power snatch
65x3
95x1 x2
115x1
135x1
145x1 pr
155 f (did 3 hang high pulls)

hbbs
115x3
185x2
205x2
225x1
245x1
265x1
205x5

dips
bw 3x3
+45x2
+70x1
+90x1
+115x1
bw x20

facepulls
5x20

 

[hawaii]

12/27

shoulder prehabs
band pullaparts

5/3/1 cycle 3 wave A presssss
bar x10 x2
85x5 x2
115x5
135x5
155x5+ = 5 (taking it easy for wave A)

klokov press (bringing these back this cycle)
95x10 x3

military press
95x16 (was gonna do 20, then changed my mind)
95x8 (wide grip.. messing around)

incline bench
bar x20
95x10 paused close grip
95x31 (messing around)

band pullaparts 5x20r
shoulder prehabs

lol just started cycle 3 of 5/3/1 even if I said I'd wait til the 7th. gonna take it easy for wave A and just hit the minimum or a few reps over on the repouts.

 

[hawaii]

12/28

shoulder prehabs

PC
115x1 x10
135x1 x2
155x1
165x1
185x1 x3
205x1
215x1
225x1

hang pc (below knee)
205x1
215x1
230x1 PR
235x1 PR
240 lol didn't attempt

abs pulldown 3 sets
band pullaparts 3 sets

shoulder prehab
lotta hip mobility stuff (by a lot, I mean ~10min)

12/29

[ame]https://www.youtube.com/watch?v=axBMAqY1hWs[/ame]


PC (+ press)
95x1 x3
115x1 x3
135x1 x2
160x1
185x1
205x1 PR via weight
215 (failed press, idiot friend misloaded)

I'm SICK. Had it above my head too.

rest ~10min

press
135x1
160x1
185x1
woulda failed 210 at this point

5/3/1 cycle 3 wave A paused incline
bar x20
95x10
135x5
160x5
185x5
210x5+ = 5 (just hitting min)
160x10 x2
135x12 x2

press (all "paused" at bottom)
95x10
125x6
95x10 klokov

band pullaparts

 

[hawaii]

12/29 2nd session

5/3/1 cycle 3 wave A hbbs
bar x10
95x5 x2
135x5
175x5
200x5
225x5+ = 5

PC
115x2
135x2
165x2
185x1 x3

5/3/1 cycle 3 wave A deadlifts
215x5
250x5
285x5+ = 5

band pullaparts

Think I hit a good 7-8 PRs in the last couple of weeks (5 in the last few days). I'm gonna finish off cycle 3 of 5/3/1, max out the following week, and start my cut

 

[hawaii]

1/2

[ame]https://www.youtube.com/watch?v=pNwAR_Yn1H8[/ame]

shoulder prehabs

5/3/1 cycle 3 wave B incline bench
bar x20 x2
85x8 x2
105x3
135x3
175x5 (supposed to be 3)
205x3 (supposed to be 200)
225x3+= 7
245x1
265x1
285x2 another PR
155x10 x4 (some paused, most close grip)

pendlay rows
135x10
155x10
175x10
175x5
175x5 + 135x10

band pullaparts 3 sets

Most I ever inclined was 275 before today. My right tricep isn't exactly getting better and I can't do pullups without pain, but the rows are tolerable, so I'll be doing them.

if you're looking for a program to do, minuswell 5/3/1

 

[hawaii]

1/3

first day back at work in over 2 weeks and sleep last night was horrible. ~5 hours waking up about 4 times. <-- excuses

PC
115x3
135x1 x3
165x1 x2
185x1
185x3 x3

5/3/1 cycle 3 wave B HBBS
135x5
185x3
210x3
240x3+ = 5

RDL
185x10 x2

1 clean pull + 3 hang pulls
185 x 2sets

stiff leg DL
185x5 x2

only had ~45min and I was dead to begin with.

1/4

another horrible night of sleep, but lots of caffeine, which ended up with fukking cramps in both calves then my left hammie. shyt was so damn stressful


5/3/1 cycle 3 wave B pressss
115x5
125x3
145x3
160x3+ = 5
185x1

Power cleans (PC'd all presses above)
200x1
225x1

clean pull + hang PC (did doubles for all)
205 x1 x2 sets
210 x1
220 x1 PR double by default
135 x1 (+10 presses) x2 sets

klokov press
65x20
65x15

band pullaparts 3 sets

Was too lazy and dehydrated to do any rows. and there goes my plans to do 3x3 linear progression with PCs after one session lol.. naah, might still do that.

 

[hawaii]

1/6

PCs
115x1 x3
135x1 x2
165x1 x2
185x1 x2
205x1
225x1
225 pull + failed pc(didn't dip low enough. .wasn't expecting to either)

5/3/1 cycle 3 wave B deadlift
235x3
260x3
300x3+ = 3 (prob had only 3 back tho smh)

hbbs
135x5
185x10 x2

pendlay rows
135x5
155x5
165x5
185x5 x2

facepulls 4 sets

wave C is gonna be rough, I guess. have 250 for hbbs. 315 dl, 235 incline, 170 press. Might split it up into 2 weeks IF I want to get 10 on each. We'll see.

 

[hawaii]

1/7

shoulder prehabs
band pullaparts

5/3/1 cycle 3 wave C incline bench
bar x35ish
95x10 x2
135x5
165x2
185x5
210x3
235x1+ = 5 (all paused)
185x6 paused
185x10

PC
115x2 x2
135x1 x2
165x1
185x1
205x1
225x1
235x1 (96% of max)
205x3
205x1 x2
115x1 + 5 presses
135x1 + 5 presses x2 sets
185x3 + 1 press x2 sets

facepulls
5 sets

kb swings 24kg x20
40 pushups

Should not have done those stupid pushups. Pretty sure a few more reps no matter how easy they were would have resulted in my right pec getting strained again.

Think I'm doing PCs and pendlay rows on tuesday, taking wednesday off, then wave C hbbs on thursday. as usual, we'll see.

 

[hawaii]

1/9

5/3/1 cycle 3 wave C hbbs
bar x10
95x5
135x5
175x5
200x5
225x3
250x1+= 8 idk about 2 more. form was breaking down

PC
135x1 +5 fs
185x1 + 5 fs
205x1 + 1 fs
225x1 + 1 fs

clean pulls
255x1 x5 tried for on the minute

PC
205x1 x5 (did a push press for fun on one of these)

snatch hi pull + power snatch
135x1 x2

FS
135x3
175x3
205x2
225x1
245x1

def did too much work today, but I'm eating a lot of chicken curry right now.

doing wave c military press tmrw/thursday most likely. Might do my wave c DL on the weekend and start my cut already. I don't even wanna jump on the scale. Eating has been outta control and sleep has been horrible.

 

[hawaii]

1/10

shoulder prehabs
band pullaparts

some FS with bar + box jumps to get warm

5/3/1 cycle 3 wave C press
bar x10 x2
95x5
115x1 x2
PC'd all weights from here
135x5
155x3
170x1+ = 8 (doubt I get another one)

PC
185x1 x2
205x1 x2

5/3/1 cycle 3 wave C dl
250x5
285x3
315x1+ = 8
345x1
295x3
295x5 RDL

clean pull
255x1 x3

snatch dl
205x5 x2

disappointed with today's session even if I've been feeling dead. didn't do any more presses because I want to start cycle 4 with incline on sadderday.

went ahead and did my DL even if I did skwats yesterday because I was showing a friend how to DL. Guess I shouldn't be too disappointed in getting 8.

keeping DL training max the same and adding 5lbs to the others, which works out to repout sets as:

incline: 240x1+
hbbs: 255x1+
military press: 175x1+
deadlift: 315x1+

for wave C.... and I plan on staying with the same training max unless I get 10, so it could be a while until I up it since I plan on starting my cut.

 

[hawaii]

1/11

shoulder prehabs

PC
115x1 x5
165x1 x3
185x1 x3
205x1
205x1 (clean pull + hang PC) x3 sets
205x1 x3

kb swings..lots

pretty much just went to teach my friend how to do PCs.

start cycle 4 of 5/3/1 tmrw with incline bench and my cut on sunday. lifts gonna start suffering in a few days or be end of first week imo.

 

[thegreatest]

hey man. i do 5/3/1 too and it looks like we both have jacked up shoulders (judging from the facepulls, band pullaparts). cool stuff, strong pulls!

i'm still doing the really slow negative from DC (5 seconds), looking at your vids, might try going down to 2-3 seconds and seeing what that does for my strength. keep up the good work!

 

[hawaii]

hey man. i do 5/3/1 too and it looks like we both have jacked up shoulders (judging from the facepulls, band pullaparts). cool stuff, strong pulls!

i'm still doing the really slow negative from DC (5 seconds), looking at your vids, might try going down to 2-3 seconds and seeing what that does for my strength. keep up the good work!

start a log here, bro. main reason I do the negative quickly is I mainly train for strength and power. having said that, here I am tryna cut bodyfat lol. Faster you do the eccentric, the faster the concentric. Still tryna stay tight/controlled tho.


1/14

obv didn't lift over the weekend. friend I go to the gym on base with ****ed his knee up again for the second time in ~5 weeks playing bball.


shoulder prehabs
band pullaparts

5/3/1 cycle 4 wave A incline bench
bar x30
85x10
105x10
125x3
145x3
165x5 paused
190x5 paused
210x5+ = 5 paused (just hitting minimum)
145x6 x5 close grip paused

pendlay rows
115x8
165x6
165x8
185x5 x2
115x20

wide grip incline
85x20 x3 ( ~30 rest.. 3rd set was stressful)

band pullaparts
shoulder prehabs

felt weak. just did shakes on sunday and I may try to keep my cals low on all off days. on training days I'm planning on doing a ~50g protein shake prior to training then eating regular after. should cut my cals down a lot. figure as long as I get ~160g of protein, I'll be cool. will adjust as necessary.

I'd go full keto, which has given me my best dieting results in the past, but naaah. going zero carbs makes me crazy.

 

[hawaii]

1/15

shoulder prehabs
band pullaparts

5/3/1 cycle 4 wave A hbbs
bar x10 x2
95x5
135x5
175x5
205x5
230x5+ = 5 (just minimum, again)

power clean
135x3 x2
155x2 x2
185x1 x2
205x1
225x1
235x2 PR dub (coulda got a third imo)

clean pulls
205x5 x3 (lowered to just above the floor for all)

2 clean pulls + 2 PC + 2 FS
185 x 2sets (lol, death)

3 snatch pulls + 3 PC + 3 military press + 5 hbbs + 5 snatch grip push press
135 x 2sets (more death)

Doesn't look like much, but this session took a lot out of me. Conditioning is horrible and I'm eating like I weigh 120, so I was expecting those "complexes" to kill me, but not as bad as they did.