hawaii's 5/3/1 log

[hawaii]

3/28
~2507 calories
79g fat
259g carbs
174g protein

shoulder prehabs
band pullaparts

liftrunbang phase 3 (week 1 of 3)
incline bench
bar x20 x2
95x12
135x5 paused
155x4 paused
185x3 paused
205x2 paused
215x1 paused
225x1 paused
240x1 paused (way better than last week)
supposed to rep out 195, but decided against it
135x10 x3 (paused ~1" off chest.. ~75s rest)
high incline close grip
95x10 x2 paused ~1" off chest

seated db press
40x10 x2

underhand pushdowns 3x15
rope pushdown 3x6

seated row 2x20

klokov press
bar x15 x3

lots of pullaparts

Went a day early. The incline at this gym isn't as steep as the one I usually use on sadderdays and I've also ate a lot of carbs, which led to the 240 paused being pretty good. Prob 5-6 reps on that without a pause right now.

 

[hawaii]

3/30

coulda took an off day but I've been eating too much so far on this diet break. weighed in at 162 (+2) today. expected after eating ~500g of carbs in last two days compared to the ~135g daily I was prob doing before it.

inverted rows
3x10

pullups
5x3r (short rest.. kinda for speed, I guess)
+30 x5 x5 (dead hang the last 1-2 reps on each)

inverted rows
3x10

was fasted but the +30 sets felt kinda heavy. that's a big reason why I had to dead hang the last rep or two on each set. I'd crush 3-4 reps then lose gas. was expecting to do sets of 8 smh

 

[hawaii]

4/1

shoulder prehabs
band pullaparts

foam roll quads / lats
pvc hamstrings

liftrunbang phase 3 (week 2 of 3)
hbbs
bar x10 x2
115x5
145x5
170x4
205x3
225x2
235x1
260x1
265x1 (woulda been a tough triple )
paused hbbs
205x5
135x5 x5 (1 reg, 2 wide, 2 narrow stance)
135x8 FS no pause

good mornings
bar x15r x3

GHR
3x8

abs rope pulldown
5 sets

gotta update macros later/tmrw. just going way over my goal of 2000 tho smfh

 

[hawaii]

3/30
~2179 calories
55g fat
216g carbs
188g protein

3/31
~2290 calories
90g fat
203g carbs
158g protein

4/1
~2115 calories
87g fat
179g carbs
159g protein

4/2
~1984 calories (** not accurate.. i'm guessing another 150 ish**)
56g fat
140g carbs
170g protein



shoulder prehabs
band pullaparts


liftrunbang phase 3 (week 2 of 3)
military press
bar x10
75x5
95x5
115x4
135x3
145x2
150x1
175x2 (instead of 170 and 175x1)
145 repout = 3.. taking it easy

pullups
5x3r ~30s rest
+25x2
+45x2
+60x2 x3

incline bench (all paused ~1" off chest)
bar x20
95x5
135x5
155x5
175x5
135x8 x2 (close grip)

pendlay rows
135x6
155x6
175x6
135x10

lots of pullaparts

re: 175x2..prob shoulda just did the singles because the 2nd rep was slow on second half.

 

[hawaii]

4/4
~2243 calories
90g fat
218g carbs
136g protein

Been burnt out, feeling like trash and lifting not even fun anymore. Decided to trash the program during week 8 of 9. It's (liftrunbang strong-15) a great program, but I'd rather do something that is going to make me want to train right now since I don't seem to have any motivation.

foam roll lower body / lats

HBBS
bar x10
95x5
115x5
145x5
165x3
185x3
205x3 x5

deadlifts
205x2
225x2
245x2
265x2
275x1
295x1
315x1
275x5

GHR 3 sets
rope/abs pulldown 3 sets

lots of pullaparts.. was too lazy to do pendlays or pullups.

 

[-G$-]

Been burnt out, feeling like trash and lifting not even fun anymore. ... I don't seem to have any motivation.

breh this has been my exact sentiments the last few weeks. no matter what i do i can't seem to find my grove. it's been extremely frustrating. i can't seem to find the right balance btwn getting to the gym, getting sleep and eating right. it really sucks.

 

[hawaii]

breh this has been my exact sentiments the last few weeks. no matter what i do i can't seem to find my grove. it's been extremely frustrating. i can't seem to find the right balance btwn getting to the gym, getting sleep and eating right. it really sucks.

it's def the sleep for me, plus doing too much accessory stuff. got a cool 10 hours of sleep and feel a lot better.

4/6

couldn't get into the gym today but I already ate too much and want to eat more so couldn't take an off day.

military press
bar x10 x2
65x5 x2
85x10 x10

pullups
+20x6 x10

8 side laterals + 8 bent over laterals
10lbs x 3 sets

alternated the press / pullups. first 7 "sets" took < 30min.. was dead by then and took another 15min for last 3.


I go back on a deficit tmrw.. planning on averaging ~1600 cals daily for a week, then upping to 1700. Should be pretty lean by the end of this month.

this gonna be me as my lifts continue to suffer

 

[hawaii]

ate 3600 calories yesterday smfh.. a whole lasagna will do that. getting ~1600 today. macros prob ~30f ~150 each p/c

4/7

incline bench
bar x20 x3
95x5 x2
135x3 x2
165x2
185x1
205x1
225x1
185x5 x2
185x3 x3

pendlay rows
135x5
155x5
185x3 x3

flat bench
135x5
175x8 x2

pullups 1x10

facepulls 5 sets

 

[LastKING_BLU]

ate 3600 calories yesterday smfh.. a whole lasagna will do that. getting ~1600 today. macros prob ~30f ~150 each p/c

4/7

incline bench
bar x20 x3
95x5 x2
135x3 x2
165x2
185x1
205x1
225x1
185x5 x2
185x3 x3

pendlay rows
135x5
155x5
185x3 x3

flat bench
135x5
175x8 x2

pullups 1x10

facepulls 5 sets

 

[hawaii]

lol I'll never be great


4/8
~1723 calories
43g fat
176g carbs
159g protein

that's what macros will look like after my pwo.


foam roll lower body

hbbs
bar x10 x2
115x5 x3
145x3
165x3
185x1
205x1
225x1
245x1
205x3 x6

RDL
205x5 x3

SLDL
205x3 x2

GM
bar x12 x3

ghr 3 sets

power cleans (was bored)
135x1 x3
155x1 x2
185x1

rope/abs 5 sets

lots of shoulder prehab
pvc lower body / lats

 

[hawaii]

4/9

push press- up to 225x1
press- 5x3x135
pullups- up to +60, then +25x5 x2, bw x10
incline - 5x5x135 close grip paused ~1" off chest
pullaparts / shoulder prehab

 

[hawaii]

4/11
~1815 calories
60g fat
150g carbs
152g protein

bodyweight ~158-159 right now. don't remember if I mentioned, but I think I can be ~155 to end the month and be pretty damn lean.

foam roll lower body

hbbs
bar x5 x2
115x5
135x3
155x3
175x2
195x1
205x1
215x1
225x1
235x1

clean pulls
205x3 x3

1 clean pull + 5 RDL
225 x3sets

paused hbbs
135x5 x3 wide stance
135x10 reg
135x10 front skwats

some **chaos pushups / inverted rows / dips / pullups

ghr 3 sets

abs 5 sets

lots of shoulder prehab
pvc lower body / lats

** = pretty much doing the movements slowly on a strong band. I saw a vid of chaos pushups and decided to fukk around and do others. the pushes were the hardest and the inverted rows were the easiest. could barely do one dip, but the band wasn't set high enough which didn't help.

 

[hawaii]

4/13
~1879 calories
66g fat
141g carbs
158g protein


pendlay rows
115x10 x2
135x6
155x6
165x3
185x5 x2
165x6 x3
145x10

btn press
65 x10 x5

10x5r pullups in <8 min

muscle snatch
bar x8 x3


updated goals since I'm on this prolonged cut

power clean 275lbs 265... 255
hbbs 405lbs 365... 345
fs 365lbs 330... 315
deadlift 455lbs 440... 420
military press 225lbs 215
incline 315lbs 300
push press 275lbs 265... 250
30 pullups / +145lb chinup / one arm chinup
stay under 180lbs bodyweight... 170

most important= stay on 5/3/1 for over 6 months (4 months LOL).. just get back on a program


worst goal setter of all time. might get 0 even with all the lowering.

 

[hawaii]

4/13

not counting calories today. pretty sure I'm approaching 4000 cals.. def over 3500. if u not following, I'm supposed to avg 1600-1700 smh... spicy ahi poke is on sale for 9.99/lb (usually ~14-15/lb) so I'm currently eating 2lbs of that and I had at least a lb of beef already today. add in cups on cups of rice and I'm fukkin up.. lots. *shrug*

shoulder prehabs

pendlay rows
115x5
135x5
155x5
175x3
195x3
205x3

incline bench
bar x20 x2
115x10
135x5
155x3
175x3
195x1 paused
205x1 paused
225x1
245x1 not as fast as I expected
205x3 x2 (2nd set was too slow for my liking)
195x3
185x3 x2

pullups
5x3r ~20sec rest between sets
+25x3
+45x2 x4 <60s rest
+25x5 x2
bw x10 x2

high incline close grip ~1" off chest
115x5
135x5 x3

military press
135x3 x5 (first 2 sets close grip.. last 3 regular)

pendlay rows
135x10 x5

hammer curls 5 sets
barbell curls bar x25

stupid amount of band pullaparts.. at least 100 reps


knew I was gonna eat lots today so did what I feel is a lot of work.

 

[Swirv]

4/13

not counting calories today. pretty sure I'm approaching 4000 cals.. def over 3500. if u not following, I'm supposed to avg 1600-1700 smh... spicy ahi poke is on sale for 9.99/lb (usually ~14-15/lb) so I'm currently eating 2lbs of that and I had at least a lb of beef already today. add in cups on cups of rice and I'm fukkin up.. lots. *shrug*

shoulder prehabs

pendlay rows
115x5
135x5
155x5
175x3
195x3
205x3

incline bench
bar x20 x2
115x10
135x5
155x3
175x3
195x1 paused
205x1 paused
225x1
245x1 not as fast as I expected
205x3 x2 (2nd set was too slow for my liking)
195x3
185x3 x2

pullups
5x3r ~20sec rest between sets
+25x3
+45x2 x4 <60s rest
+25x5 x2
bw x10 x2

high incline close grip ~1" off chest
115x5
135x5 x3

military press
135x3 x5 (first 2 sets close grip.. last 3 regular)

pendlay rows
135x10 x5

hammer curls 5 sets
barbell curls bar x25

stupid amount of band pullaparts.. at least 100 reps


knew I was gonna eat lots today so did what I feel is a lot of work.

After the caloric amounts you took in how muh do you think your body burned through the workout after?