hawaii's 5/3/1 log

[hawaii]

PC from other day

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


1/17

shoulder prehabs
band pullaparts

PC all from 115
5/3/1 cycle 4 wave A press
bar x10
85x6
115x1
120x5
140x5
155x5+= 5

3 PC + 1 press
165 x 1 set
185 x 1 set

PC + push press
205 x1 x3s

5/3/1 cycle 4 wave A deadlift (1" deficit)
215x5
250x5
285x5+ = 5
305x2

clean pull (1" deficit)
205x3
225x3
245x1

press (pc all)
115x5 x3
165x1 x2

pendlay rows
115x3
165x5
185x5 x2
165x5 x2

3 pc + 3 hang pc + 3 press + 5 hbbs + 5 btn push press
115 x1 set

 

[yoyoyo1]

good stuff man, very impressive

 

[hawaii]

good stuff man, very impressive

1/18

shoulder prehabs

muscle snatch
bar x5 x4

hang power snatch
75x3 x3
95x1 x2

power snatch + hang PS
95x1 x2
115x1 x3

power snatch
135x1
155 f x2 (lol.. I'm def pulling high enough tho)

power clean
115x3
135x3
155x2
175x1
185x1
195x1
205x1 x2

felt dead today. supposed to be an off day, but felt like training and wanted to eat more than I'm supposed to.

idk, but my right tricep is acting up. if u haven't been keeping up, I quit doing pullups/chins because of the long head being strained and it only feels affected doing vertical pulls, but today, I could feel it before I started PCs.

going ahead and starting wave B with incline tmrw anyway.

 

[Serious]

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]

1/19

sadderday strained right tricepT even more.

shoulder prehabs
band pullaparts

5/3/1 cycle 4 wave B incline bench
bar x20 x2
95x10 x2
135x6
165x3
175x3
200x3 paused
225x3+ = 3 paused
235x1 paused
245x1 paused
135x15 paused

power cleans
135x1 x3
165x1 x2
185x1
195x1
205x1
225x1
135x1 (+ 5 presses) x 2 sets
185x1 (+1 push press)
205x1 (+1 push press) x 2 sets
225x1 (f push press)
185x1 (+1 push press)

clean pull + hang PC
185x2
185x1 (right tricep hurt like a bytch )

right near the elbow got painful after I racked the hang PC although I could feel it earlier.

should be able to at least squat (prob monday). I'll prob try to do some light (<=95lbs) presses, and if it hurts, then I'll have to up my deficit and crush this diet. If it's good to go, I'll continue on with 5/3/1 press during the week.

 

[hawaii]

1/21

fukk.. tweaked my back

shoulder prehabs
band pullaparts

5/3/1 cycle 4 wave B hbbs
bar x10
95x5
135x5
165x3
190x3
215x3
245x3+ = 3 (knee was feeling funny)

felt good enough to pull, tho

DL
135x3
185x3
snatch pull
185x3 x2

on the 3rd rep of second set, lower back started feeling funny

did some band pullaparts but that was all I could do.

Good news is my tricep feels fine lol..

 

[hawaii]

1/22

lots of seated rows
band pullaparts

1/24
lots of seated rows
some pullups

I got my tricep smashed on via lil bro lightly stepping on it and I can do pullups again. On the 22nd, I tried military pressing and it was fine with just the bar and 75lbs, but upped it to 105 and my right tricep was ridiculously painful. So yea, been icing it, got it smashed on, and now I can do pullups again.

Hoping I;m able to incline bench on sadderday. Lower back is about 90%. Not really in a rush considering I'm cutting right now anyway, but I hate not being able to power clean.

 

[Malta]

1/22

lots of seated rows
band pullaparts

1/24
lots of seated rows
some pullups

I got my tricep smashed on via lil bro lightly stepping on it and I can do pullups again. On the 22nd, I tried military pressing and it was fine with just the bar and 75lbs, but upped it to 105 and my right tricep was ridiculously painful. So yea, been icing it, got it smashed on, and now I can do pullups again.

Hoping I;m able to incline bench on sadderday. Lower back is about 90%. Not really in a rush considering I'm cutting right now anyway, but I hate not being able to power clean.

Damn bruh, was he wearing cleats?

 

[hawaii]

Damn bruh, was he wearing cleats?

lmaooo nah, bro..

Here:

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


That channel is great for a lot of prehab/rehab stuff. Guaranteed you can find something there if you've any any problems with any muscle.

One thing I'm doing now is adding in soft tissue work prior and after and stretching after. As you get older, this shyt is basically a must anyway. minuswell start now.

Back is still 85-90%. Either way I have to ease into lower body movements and will start with light FS or goblets and planks, I think. Basically gotta start from scratch

 

[hawaii]

1/26

shoulder prehabs
band pullaparts

wide grip incline (because of right tricep)
bar x20 x2
65x20 x5 (<2min rest on all.. got kinda tough)
85x5 paused
95x20 x3 (first set I paused last 10 reps)

military press
bar x10 (movement felt funny prob cuz of all the inclines)

leg curls
3x25r hamstring started cramping

leg ext
2x50 quad started cramping lol

pullups (all one arm on the gravitron taking off as much weight as possible)
3x6r
1x3r
3x5 neutral grip

did at least 150 band pullaparts throughout the session. Pretty happy my tricep didn't act up even if I played it safe. Did a few sets of 3 for pullups and tricep is good on that.

I plan on keeping pressing weights light for at least another week (or until sadderday), and after 2-3 sessions of front skwats, get back on some kinda program. I;m thinking 5/3/1 but dropping my training maxes for hbbs/DL a ton and prob keep them the same for the presses.

Back is feeling 100% but will def take it easy for now.

 

[hawaii]

1/28

shoulder prehabs
band pullaparts

soft tissue work with pvc on lower body, hips, lats

pullups
5x3r (feels good)

pendlay rows
115x5
135x5
155x5
175x3
195x3 x2

pullups
5x3r

FS
bar x10 x2
65x5
85x5
95x3 x3

pullups
5x3r

pendlay rows
135x10 x2

more soft tissue work, pullaparts

was feeling so damn weak/tired today. first time in a while that I've felt like that. heavier FS tmrw, prob goin up to 115/135 for triples and some incline benching if my right tricep is up for it.

 

[hawaii]

1/29

shoulder prehabs
band pullaparts

pvc lower body / lats

incline bench
bar x20 x2
65x5
85x5
105x5
125x3
145x3
165x3
all paused from here
165x1
185x1
205x1
225x1
245x1 surprisingly easy
205x2
165x5

went with a wide grip for warmups all the way til I started pausing them, but it was still a bit wider than my usual.

front skwats
bar x5 x3
65x5
85x5
93x5
115x3
135x3 x3
155x3
135x5

random paused singles of hbbs and fs with 135

military press
bar x5
85x3
115x1
135x1 (moves fast, but tricep is whatever smh)

lots of pullaparts
shoulder prehabs

I'm not pressing again until sadderday, and I think I'll do 1-2 weeks of texas method with paused incline bench since I can't military press and while I ease back into the skwats / pulls.

hopefully I can get back on 5/3/1 (or some kinda programming lol..) by the 18th or so. And hopefully I'm a lot leaner by then. Not checking weight and haven't done any measurements since I started the cut, but I look leaner for sure.

 

[hawaii]

1/30

inverted rows 3x8

pullups 4x2r

muscle ups
2x1r
1x5r

pullups ~40
(some sets of 5, but it was mostly dubs/triples)

just felt like doing something even if it's an off day.


1/31

soft tissue work on lower body/hips/lats
not enough shoulder prehabs / band pullaparts

kb swings - a few sets of 10

PC
95x1 x5
135x1 x3
155x1 x2
175x1
185x1
195x1
205x1
225x1
205x1
185x1

clean pull + PC
185x1 x3 sets

3 pulls + 3 pc + 3 fs
135 x 2sets

pendlay rows
135x5 x2
155x5
175x5

pullups
3x3

muscleups
5x1r
1x3

front squats
135x2 x2
155x2
175x2
135x3

I'm sick.. at work, I felt cold and I was sweating and sneezing.. went anyway cuz I got a ~16oz ny strip and ~16oz of spicy ahi poke (I DON'T WANT IT UNLESS IT'S RAW) waiting on me.

I really wanted to do more pulls, but I was kinda smart and stopped while I was ahead.

 

[hawaii]

2/1

off day, but felt like going in

soft tissue work on lower body / hips / lats

16kg kb swings
5x10

power cleans
135x1 x5
---- from blocks right at knees ---
135x1 x2
155x1 x2
175x1
185x1
195x1
205x1
225 f (pulled stupid high like most of my PCs.. just didn't wanna dip under as usual)
225x1
225x3 (just pulls)
185x1 (1 pull + 1 pc)

front skwats
135x5 x3
155x5 x2
175x5
185x3 x2

lotta work on hips and some stretching

I intended to use the "blocks" which were just a regular 45 over a stack of 45/35 bumpers to work on getting rid of the (slight?) arm pull I do once the bar passes my knees.

It went well up to 195, then back to the arm bends **shrug**.. Horrible form is horrible.

the FS were pretty challenging. Didn't want to grind 185 for 5, so hit for 2 triples. Planning on incline benching 185x5x5 prob all paused tmrw.

Nice, incline > skwats again.

 

[hawaii]

2/2

shoulder prehabs
band pullaparts

incline bench (texas method volume day imo)
bar x15 x3
95x10 x2
135x3 x2
165x2
165x2 paused
185x5 x5 all paused

told myself no pulls, but when I see the bumpers/platform idk how to act

power cleans
135x1 x3
155x1 x2
185x1 x2
195x1
205x1
215x1
225x1
185x1 x2

pendlay rows
135x5 x2
155x5
185x5 x3

rear delt machine 1x30r

pullups (one arm on gravitron)
-117lbs x5r
-104 x3
-72 x1r x2
then worked to -117 hitting dubs or triples

refeed day... I can have 400g of carbs. I'm about halfway there with another ~2hrs to eat them.