hawaii's 5/3/1 log
- Thread starter hawaii
- Start date
waiting til friday or sunday. looks/feels like the leanest I've been since september tho, but still a few lbs away from that I'm sure.
2/3
quick off day session while fasted before the superbowl
inverted rows
3x3
5x6r
pullups
5x3r (these were slow)
front lever raises (sounds like I could call em these)
7x3r
inverted rows
5x6r
2/4
PCs
135x1 x4
155x1 x2
175x1 x2
185x2 x3
205x2
only had ~15min smfh.. conditioning, I guess.
went to the pullup bars, did 3 muscle ups then spent ~5min doing some front lever progression stuff. wasn't feeling it.
5x3r FS, more PCs, incline bench, pendlays tomorrow and I'm most likely eating carbs cuz I got some donuts from sadderday that I couldn't finish during my refeed.
2/5
shoulder prehabs
band pullaparts
pvc lower body / lats
power cleans
95x3 x2
135x3
155x1 x2
175x1 x2
195x1
215x1
225x1
185 (2 clean pulls + pc) x 3 sets
incline bench
bar x20 x2
85x10
105x6
135x4
165x3
165x1 paused
185x1 paused
205x1 paused
225x1 paused
225x2
225x1 paused
185x3 paused
135x5 close grip paused ~1" off chest x2 sets
power cleans + press
135x1 x5 (~40sec rest)
155x1 x2
175x1
195x1 (lol.. EASY)
clean pull
225x3 x2
DL
275x1 x3 on the min
275x3
eating "poi" donuts for pwo.. hawaii shyt. u make it out here, u GOTTA try these donuts.
shoulder prehabs
band pullaparts
pvc lower body / lats
power cleans
95x3 x2
135x3
155x1 x2
175x1 x2
195x1
215x1
225x1
185 (2 clean pulls + pc) x 3 sets
incline bench
bar x20 x2
85x10
105x6
135x4
165x3
165x1 paused
185x1 paused
205x1 paused
225x1 paused
225x2
225x1 paused
185x3 paused
135x5 close grip paused ~1" off chest x2 sets
power cleans + press
135x1 x5 (~40sec rest)
155x1 x2
175x1
195x1 (lol.. EASY)
clean pull
225x3 x2
DL
275x1 x3 on the min
275x3
eating "poi" donuts for pwo.. hawaii shyt. u make it out here, u GOTTA try these donuts.
195x1 pressssss
[ame]https://www.youtube.com/watch?v=jaNBy2DWDf4[/ame]
2/6
off day.. quick session while fasted
100 inverted rows
2x10
10x8
pullups
10x1r (every ~35sec.. went from wide and moved in and ended with neutral grip)
[ame]https://www.youtube.com/watch?v=jaNBy2DWDf4[/ame]
2/6
off day.. quick session while fasted
100 inverted rows
2x10
10x8
pullups
10x1r (every ~35sec.. went from wide and moved in and ended with neutral grip)
2/7
shoulder prehabs
band pullaparts
pbv lower body / hips / lats
power cleans
135x1 x4
155x1 x2
175x1 x2
185x1 x3
195x1
205x1
215x1
225x1 x2
clean pulls
235x1 x2
245x1 x2
255x1 x2
235x2
185 (clean pull + pc) x 3 sets
front squats
135x3 x2
155x3
175x3
185x3
205x3
225x3 (harder than the 255x3 I did about two months ago)
185x2 x2 paused
paused hbbs
185x3 x2
pvc lower body / hips
felt weak today. getting over being kinda sick and not getting enough sleep. I upped my fats/calories so it has to be the sleep thing. most likely taking friday off, then doing 5x5 paused incline on sadderday. gonna stay with 185 there. think I'll do the same with FS. will continue to do FS instead of hbbs until I jump back on a program.
shoulder prehabs
band pullaparts
pbv lower body / hips / lats
power cleans
135x1 x4
155x1 x2
175x1 x2
185x1 x3
195x1
205x1
215x1
225x1 x2
clean pulls
235x1 x2
245x1 x2
255x1 x2
235x2
185 (clean pull + pc) x 3 sets
front squats
135x3 x2
155x3
175x3
185x3
205x3
225x3 (harder than the 255x3 I did about two months ago)
185x2 x2 paused
paused hbbs
185x3 x2
pvc lower body / hips
felt weak today. getting over being kinda sick and not getting enough sleep. I upped my fats/calories so it has to be the sleep thing. most likely taking friday off, then doing 5x5 paused incline on sadderday. gonna stay with 185 there. think I'll do the same with FS. will continue to do FS instead of hbbs until I jump back on a program.
2/8
weighed in at 164. thought i'd be lower, but at least I'm leaner than I was 2-3 weeks ago.
did some inverted rows and like 6 sets of 2 pullups for speed while fasted for quick work.
2/9
shoulder prehabs
band pullaparts
tricep smashing via barbell
incline bench
bar x20 x3
95x10 x3
135x6 x3
165x3
163x2 paused
185x5 x3 paused
(flat) bench.. all paused
135x3
155x2
175x1
195x1
210x1
225x1
245x1
265x1 ( slow..
)
185x15 no pause
gravitron one arm pullups (~60 reps)
lots of triples and dubs at varying weights
facepulls 3 sets
flat bench feels so damn foreign now. the first 3-4 reps of the 185 were horrible (bar path). Def could grind out 20 or so if I wanted, but naah.
Thinking about doing one 9 week wave of liftrunbang/strong-15 programming. I'll be cutting for the first 3-5 weeks then should be eating around maintenance by the end of it.
weighed in at 164. thought i'd be lower, but at least I'm leaner than I was 2-3 weeks ago.
did some inverted rows and like 6 sets of 2 pullups for speed while fasted for quick work.
2/9
shoulder prehabs
band pullaparts
tricep smashing via barbell
incline bench
bar x20 x3
95x10 x3
135x6 x3
165x3
163x2 paused
185x5 x3 paused
(flat) bench.. all paused
135x3
155x2
175x1
195x1
210x1
225x1
245x1
265x1 ( slow..
)185x15 no pause
gravitron one arm pullups (~60 reps)
lots of triples and dubs at varying weights
facepulls 3 sets
flat bench feels so damn foreign now. the first 3-4 reps of the 185 were horrible (bar path). Def could grind out 20 or so if I wanted, but naah.
Thinking about doing one 9 week wave of liftrunbang/strong-15 programming. I'll be cutting for the first 3-5 weeks then should be eating around maintenance by the end of it.
few q's for you about 5/3/1 breh, apologies in advance if they are dumb and/or repetitive
-how did you go about picking which level of accesory work to add in?
-when the fields on the blackironbeast are blank does that mean pick the weight you get closest to that rep range with?
-are you supposed to increase the weight thru the sets on the accessory work?
i'm gonna start tonight or tmrw depending on when i gtfoh
-how did you go about picking which level of accesory work to add in?
-when the fields on the blackironbeast are blank does that mean pick the weight you get closest to that rep range with?
-are you supposed to increase the weight thru the sets on the accessory work?
i'm gonna start tonight or tmrw depending on when i gtfoh
Wendler also recommends starting light with the maxes you put in so that you won't stall. I started off light with my maxes and plugged in numbers for future cycles and it was about 5 cycles down until the weights would become challenging for me.
I think you'll def like this program. Even if I only made it through 3 full cycles, I def got stronger. I plan on getting back on 5/3/1 again eventually.
Thx breh very much appreciated
anytime breh
2/12
rolling with the liftrunbang strong-15 program for 9 weeks.
pvc lower body / hips / lats
shoulder prehabs
band pullaparts
phase 1 week 1
military press
bar x10 x3
65x5
85x5
95x4
115x3
125x2
130x1
135x1
145x1
115 repout = 10 (easy. got 20 with this months ago)
135x1 x3 ~20sec rest
decided to take it easy on the presses because my right tricep is whatever whenever I do overhead presses now. irritating
power cleans
pc'd all presses ^^^ starting with 115
155x1 x2
185x1 x3
205x1 x2
band pullaparts
pullups
2x3r
1x10
1x8
1x6
short rest, but my pullups are so trash right now
pendlay rows
135x10
155x10
135x10
band pullaparts
shoulder prehabs
Easy session. Still working on getting my work done faster smh. I expect to set some new PRs in the big 4 (sq/bench/dl/press) in about 11 weeks.
lost another pound finally. I started my EOD (every other day) refeed thing today tho so I'm sure I'll be up a cool 4-5lbs tomorrow from these carbs. Will try and train on M,Tue,Thurs,Sat and only eat carbs on T,Th,S and see how that goes for a few weeks.
2/14
softball calves / hips
pvc lower body / lats
softball + barbell smash triceps
liftrunbang phase 1 week 1
hbbs
bar x10
95x5 x3
125x5
145x4
170x3
185x2
195x1
210x1
225x1
165x5 x2 paused
with DLs I just did PCs for all the easy weights
liftrunbang phase 1 week 1
power cleans
135x1 x5
155x1 x3
185x1 x3
205x1 x2
215x1
deadlifts
225x1
add 1" deficit
225x1
245x1
265x1
275x1
225x3 x3 stiff leg
didn't do any accessory work. went late and ran outta time.
2/14
softball calves / hips
pvc lower body / lats
softball + barbell smash triceps
liftrunbang phase 1 week 1
hbbs
bar x10
95x5 x3
125x5
145x4
170x3
185x2
195x1
210x1
225x1
165x5 x2 paused
with DLs I just did PCs for all the easy weights
liftrunbang phase 1 week 1
power cleans
135x1 x5
155x1 x3
185x1 x3
205x1 x2
215x1
deadlifts
225x1
add 1" deficit
225x1
245x1
265x1
275x1
225x3 x3 stiff leg
didn't do any accessory work. went late and ran outta time.
2/17
shoulder prehabs
band pullaparts
facepulls 1x30
liftrunbang strong-15 phase 1 week 1
incline bench
bar x25 x3
95x10 x2
all paused from here
115x5
135x4
155x3
175x2
185x1
195x1
205x1
165 repout = 12 no pauses (here and down)
135x12
135x7 (loolllolol failed the 8th)
115x8
95x8 x2 (1 wide 1 close grip)
pendlay rows
135x15 x3
pullups 4x3r
facepulls 4x25
really short on the rest periods. prob 70s at most between sets, but I took like 5min between exercises. I was dead to say the least on most sets.
not sure what I'm expecting from the shorter rest periods but can't be bad. I start my EOD carb thing this week. only having them on lifting days.
re: incline bench. I really thought I could do 135x10 x5 because I left a few reps back on 165, but didn't realize how much the short rest would kill me.
shoulder prehabs
band pullaparts
facepulls 1x30
liftrunbang strong-15 phase 1 week 1
incline bench
bar x25 x3
95x10 x2
all paused from here
115x5
135x4
155x3
175x2
185x1
195x1
205x1
165 repout = 12 no pauses (here and down)
135x12
135x7 (loolllolol failed the 8th)
115x8
95x8 x2 (1 wide 1 close grip)
pendlay rows
135x15 x3
pullups 4x3r
facepulls 4x25
really short on the rest periods. prob 70s at most between sets, but I took like 5min between exercises. I was dead to say the least on most sets.
not sure what I'm expecting from the shorter rest periods but can't be bad. I start my EOD carb thing this week. only having them on lifting days.
re: incline bench. I really thought I could do 135x10 x5 because I left a few reps back on 165, but didn't realize how much the short rest would kill me.
2/18
pvc lower body / lats
softball hips / triceps
shoulder prehabs
band pullaparts
liftrunbang phase 1 week 2
hbbs
bar x10 x2
95x5
115x5
125x5
145x4
170x3
190x2
200x1
220x1
225x1
175x5 x2 paused
135x5 x3 paused
95x8 x3 front skwats paused
hang clean pulls? (rdl + clean pull)
135x5
155x5
175x5
bulgarian split skwats
bw x10 x2
band pullaparts
pvc lower body / lats
softball hips / triceps
shoulder prehabs
this short rest period stuff is stressful. originally planned on doing 5 sets of 135 paused for hbbs, but I wanted to go lighter so switched to FS. was pretty much resting 45s or so until the skwat singles, then I had to rest closer to 2min.
saving the power cleans for tmrw's presses and same for pullups/pendlays.
pvc lower body / lats
softball hips / triceps
shoulder prehabs
band pullaparts
liftrunbang phase 1 week 2
hbbs
bar x10 x2
95x5
115x5
125x5
145x4
170x3
190x2
200x1
220x1
225x1
175x5 x2 paused
135x5 x3 paused
95x8 x3 front skwats paused
hang clean pulls? (rdl + clean pull)
135x5
155x5
175x5
bulgarian split skwats
bw x10 x2
band pullaparts
pvc lower body / lats
softball hips / triceps
shoulder prehabs
this short rest period stuff is stressful. originally planned on doing 5 sets of 135 paused for hbbs, but I wanted to go lighter so switched to FS. was pretty much resting 45s or so until the skwat singles, then I had to rest closer to 2min.
saving the power cleans for tmrw's presses and same for pullups/pendlays.
2/19
pvc lower body / lats
softball hips / triceps
shoulder prehabs
band pullaparts
no PCs today. high on left inner thigh has some minor pain, so playing it safe
liftrunbang phase 1 week 2
military press
bar x10 x2
65x5
85x5
95x4
115x3
125x2
135x1
145x1
150x1
125 repout = 10.. easy
pullups
2x3r
+25x1 x2
+45x1
+60x1
+75x1
+90x1
+60x2 x2
+25x5 x2
bw x3 x3 (chins)
lol... I swear I have a hard time doing 10 bw reps.. +75 was FAST. +90 was kinda slow, so didn't go up.
military press
95x10 x2 (only went to above head, so bottom half? right tricep acting up)
95x5 x3 full reps
bar x15 x2 (klokov / btn snatch press)
pullups
3x5r
dumbbell row 100x10 (grip is weak link. will go lighter next time)
cable row 3x5r heavy
band pullaparts
shoulder prehabs
Def eating too much. Wednesday is off day, so I'm either walking for ~20-30min or doing inverted rows.
These sessions are becoming too short it seems like. Low rest periods for military presses are pretty easy compared to skwats/incline. Anyway, I really gotta start eating less smfh
pvc lower body / lats
softball hips / triceps
shoulder prehabs
band pullaparts
no PCs today. high on left inner thigh has some minor pain, so playing it safe
liftrunbang phase 1 week 2
military press
bar x10 x2
65x5
85x5
95x4
115x3
125x2
135x1
145x1
150x1
125 repout = 10.. easy
pullups
2x3r
+25x1 x2
+45x1
+60x1
+75x1
+90x1
+60x2 x2
+25x5 x2
bw x3 x3 (chins)
lol... I swear I have a hard time doing 10 bw reps.. +75 was FAST. +90 was kinda slow, so didn't go up.
military press
95x10 x2 (only went to above head, so bottom half? right tricep acting up)
95x5 x3 full reps
bar x15 x2 (klokov / btn snatch press)
pullups
3x5r
dumbbell row 100x10 (grip is weak link. will go lighter next time)
cable row 3x5r heavy
band pullaparts
shoulder prehabs
Def eating too much. Wednesday is off day, so I'm either walking for ~20-30min or doing inverted rows.
These sessions are becoming too short it seems like. Low rest periods for military presses are pretty easy compared to skwats/incline. Anyway, I really gotta start eating less smfh