hawaii's 5/3/1 log

[LastKING_BLU]

Naah I'm just a fool and want to make things harder for myself as far as dieting goes . I'm tryna average 1700 daily, and had a couple 2400+ days, so I had to make up for it by going low a few days. Doing a better job this week of staying <=2000 on my higher cal days.

I've read that you want a minimum of 0.4g per lb of LBM for fat, and I'm def getting enough of it. As long as you're over that, you should feel fine. No negative effects for me. The carbs have a lot of impact on me tho. If I don't get 100+ for a couple of days in a row, I'll feel like trash.

and I'm currently on liftrunbang programming right now. Dude is great friends with Wendler and they do a lot of similar stuff. Goin back on 5/3/1 later for sure tho.

im at around 1700cals a day too, but i had 2700 today . i feel like shyt if i go to the gym if im under 1700cal

 

[hawaii]

im at around 1700cals a day too, but i had 2700 today . i feel like shyt if i go to the gym if im under 1700cal

bro you do waaaay more work than I do lol. 1700 daily avg got me so I've been doing less work than usual this week. can't wait for the next two weeks to go by.


3/12
~2018 calories
89g fat
194g carbs
167g pro

pvc lower body / lats
dig hip flexors into weight tree
barbell smash triceps

shoulder prehabs
band pullaparts

liftrunbang phase 2 (week 2 of 3)
military presssss
bar x8 x2
95x5
105x4
125x3
135x2
145x1
160x1 (fast)
165x1 (surprisingly slow wtf)
135 repout = 5 (taking it easy)

pullups
bw 3x3
+25x1 x2
+45x1
+65x1
+80x3 (+ 2 reps chinups)
+45x8

military press
115x6 x5 (start at close grip, wider every set.. ~60s rest)

pendlay rows
135x5
155x5
175x3 x3

hammer curlz 20s x20 (makes my elbows feel better)

band pullaparts (5x 15+)

TKEs 2 sets

shoulder prehabs
foam roll lats

weights I should be crushing feel heavy 2 days in a row now. idk.. the 160x1 was fast, so I was really surprised about 165 being slow. may have been a form thing where I let it get too far in front.

wasn't particularly hungry post wo, but I ate an extra bowl (~500 calories worth) to stay at ~1700 avg.

 

[LastKING_BLU]

im not gunna lie, i really hit 1700. im always above it by 100-200cals lol. im not strict enough when it comes to diet so i have to work harder

 

[hawaii]

im not gunna lie, i really hit 1700. im always above it by 100-200cals lol. im not strict enough when it comes to diet so i have to work harder

gotta eat, bro lol.. if it hasn't yet, you can expect performance to drop soon. shyt is stressful once weights you're expecting to crush start moving slow

my bro with 385x1 bench (+ some pullups lol)

 

[LastKING_BLU]

gotta eat, bro lol.. if it hasn't yet, you can expect performance to drop soon. shyt is stressful once weights you're expecting to crush start moving slow

my bro with 385x1 bench (+ some pullups lol)
385x1 bench press - YouTube

yup i know how it goes i need to get more focused tho

cot damn damn near 400lbs

 

[hawaii]

yup i know how it goes i need to get more focused tho

smh this really how I feel right now

3/13
~1751 calories
50g fat
122g carbs
192g protein

3/14
~1546 calories
35g fat
161g carbs
136g protein (def not enough)

foam roll lower body (forgot to do lats)

liftrunbang phase 2 (week 2 of 3)
deadlifts
135x3 x2
power cleans
135x1 x3
155x1 x2
175x1 x2
195x1
205x1
deadlifts
205x4
235x3
275x1
add 1" deficit
275x1
290x1
300x1
305x1
255x3 x2

abs rope pulldown 3 sets

band pullaparts
shoulder prehabs

the pulls weren't too bad. felt better than last week, but I wasn't feeling it today. not particularly hungry either.

 

[hawaii]

3/16

shoulder prehabs
band pullaparts
some barbell tricep smashing

liftrunbang phase 2 (week 2 of 3)
incline bench
bar x25.. bar x15
95x10 x2
125x5
155x4
175x3 paused
190x2 paused
205x1 paused
225x1 paused
230x1 paused
190 repout = 6 (good for 9, maybe 10)
135x8 x5 (2 close/narrow.. 2 wide.. 1 reg)

pendlay rows
135x5
155x5
185x5 x3

military press
135x5

facepulls 5 sets (~90 reps.. got tired)

rope pushdowns 2 sets

hammer curlz 1 set

incline felt fine. thought I was gonna struggle today because of how it's been this week, but it was cool.

only had 2 meals and I'm already at ~2400cals

 

[hawaii]

3/15
~1412 calories
33g fat
101g carbs
176g protein

3/16
~2400 cals
137g fat
122g carbs
164g protein

3/17
1762 cals
67g f
130g c
151g p

3/18
~1457 calories
61g fat
197g carbs
154g protein

foam roll lower body / lats
dig hip flexors into weight tree

liftrunbang phase 2 (week 3 of 3)
hbbs
bar x10
135x5
160x4
185x3
205x1
225x1
240x1
245x1
255x1
paused 205x3

good morning bar x10

that's it. hives started attacking me. I got some pretty bad hives on saturday afternoon and pretty much ~40% of my body has been covered in them at all times since. it went away today, then came back while skwatting.

had blood work done earlier and hoping to see I'm allergic to something in a few days. had to leave and get claritin from the pharmacy but I've been using benadryl in the meantime.

fukk hives.

 

[hawaii]

3/19
~1620 calories
58g fat
110g carbs
149g protein


foam roll lats

shoulder prehabs
band pullaparts
some barbell tricep smashing

liftrunbang phase 2 (week 3 of 3)
military press
bar x8 x2
65x5
95x5
105x4
125x3
135x2
160x1
165x1
170x1
145 repout = 3 (taking it easy)

did those 3 singles with about ~30s rest in between.

pullups
bw x5 x2
+25x2
+45x2
+60x2 x3

pendlay rows
135x3
155x3
175x3
195x3

chinups 1x16 (easy)

more shoulder prehab / pullaparts

hives got me lazy to do what I'm supposed to with the soft tissue work. I just took a benadryl midway during my training because I was starting to get more hives/itchy. hope this shyt goes away soon.

 

[hawaii]

3/21

foam roll lower body
dip hip flexors into weight tree

shoulder prehabs
band pullaparts

some warmup with bar GMs + paused FS 95lbs

liftrunbang phase 2 (week 3 of 3)
deadlifts
135x5 x2 rdl
175x5
205x4
235x2
add 1" deficit
235x1
275x1 x2
300x1
305x1
315x1 (+ 1 rep without deficit w/ ~20s rest)
275x3

clean pull + hang PC
135x1 x2
155x1
175x1
185x1
195 (f hang pc)
195x1
205x1
225 pc only

clean pull + 4 hang pulls
185 x3 sets

paused skwats
135x5 x2 (hbbs)
135x5 (fs)

ghr + abs rope pulldown
10 reps each x 2 sets

shoulder prehab / pullaparts
foam roll lower body / lats
dig hip flexors into weight tree
some stretching

 

[hawaii]

3/20
~1704 calories
80g fat
60g carbs
179g protein

3/21
~1637 calories
52g fat
121g carbs
168g protein

3/22
~1555 calories
54g fat
101g carbs
162g protein

3/19
~1620 calories
58g fat
110g carbs
149g protein


shoulder prehabs
band pullaparts

liftrunbang phase 2 (week 3 of 3)
incline bench
bar x20 x3
95x8 x2
125x5
150x4
175x3 (paused)
190x2 (paused)
225x1 (paused)
230x1 (paused)
240x1 (paused)griiiind.. not good
205 repout = 3 (had at least 3 back)

pendlay rows
115x5
165x3
185x5 x3

flat bench (all paused)
135x5
185x5
205x3
225x1
245x1
225x3

facepulls
5 sets

re: inclines. idk if it was just a bad day, but if next session is like this, I won't be able to make all 3 singles. might just get rid of the pauses. should be fine once I start eating a lot more, unless I just lost so much strength the last couple of weeks.

 

[hawaii]

3/23
~2035 calories
98g fat
126g carbs
167g protein

3/24
~1581 calories
82g fat
23g carbs
182g protein

avg'd ~1664 calories daily this week. one more week of this cut then at least a 2 week diet break where I'll eat ~2000 cals a day. prob gonna do another 4-6 week cut after that to get as lean as I can before I focus on getting stronger and putting on a few pounds of lbm.

 

[hawaii]

3/25
~1678 calories
27g fat
141g carbs
201g protein

foam roll lower body / lats
dig hips into weight tree

liftrunbang phase 3 (week 1 of 3)
hbbs
bar x10 x2
95x5
135x3
POWER CLEANS
135x2 x2
155x1 x2
175x1
195x1
205x1
hbbs
145x5
170x4
200x3
220x2
230x1
245x1
260x1 (felt better than last weeks singles)
paused hbbs
195x5
135x5 x3 (one wide, one narrow, one lbbs)

good mornings
bar x10 x3

GHR
3x10r

abs rope pulldown
5 sets

shoulder prehabs
band pullaparts
pvc lower body

 

[hawaii]

3/26
~1766 calories
41g fat
154g carbs
184g protein

shoulder prehabs
band pullaparts

liftrunbang phase 3 (week 1 of 3)
military presss
bar x10 x2
75x5
95x5
115x4
135x3
145x2
150x1
160x1
170x1
135 repout = 5 (def had 3 more, maybe 4-5)

pullups
bw x3 x3
+25x2
+45x2
+65x1
+50x5

flat bench (all paused)
95x5
135x5
175x3
205x2

incline bench
135x5 x10 ( 5 reg, 3 cg, 2 wide)

pendlay rows
135x5
155x3
175x3
195x3
155x6 x2

rope pushdowns + abs pulldown + btn press (bar only)
3 sets

shoulder prehabs
band pullaparts

 

[hawaii]

diet break starts today. going to eat ~2000cals for the remainder of this liftrunbang cycle (currently week 7 or 9) then back to a deficit. bw is ~160 I think.

3/28
~2127 calories
48g fat
259g carbs
159g protein


foam roll lower body / lats

shoulder prehabs
band pullaparts

liftrunbang phase 3 (week 1 of 3)
deadlifts
135x5 x3 rdl
185x4
225x2
add 1" deficit
225x1
245x1
265x1
295x1
315x1
320x1
255x3
no deficit
225x10 x2 (lol short rest.. no thanks)

~2sec paused hbbs
95x5 x4 (2 wide, 2 narrow)
95x5 FS

GHR + abs/rope pulldown
3x10r each alt

pullups
2x10

lots of pullaparts
shoulder prehabs