hawaii's 5/3/1 log

[hawaii]

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

I really don't know. If I eat too much pre or know I;m gonna go crazy after, then I just do more than I had planned going into the session. it's really whatever right now.. was feeling good yesterday but felt like trash again today. can't wait til I'm done with this cut.

4/16

pvc lower body (forgot about lats smh)

hbbs
bar x10
95x5
135x5
155x3
175x3
195x3
205x1
215x1
225x1
235x1
205x3 x5

paused hbbs
135x5 x5 (wide stance)

stiff leg DL off ~1" deficit
205x3 x5

paused hbbs
135x5 x5 (reg)

GHR 2 sets
back ext 1 set

rope abs pulldown 2 sets

hammer curl 1x30r (left elbow was killing me)

pvc lower body

 

[hawaii]

4/17

shoulder prehabs

presss
bar x10 x2
85x5
115x3
135x1 x2

push press
135x3
155x2
175x2
195x1
205x1
175x3
165x3
175x3

pendlay rows
135x5
155x5 x3

high incline close grip
95x5 x5 (paused 2sec ~1" off chest)

klokov press
95x5 x2
bar x20 x2

hammer curls 3 sets

rope abs pulldown 2 sets

back ext 3 sets

band pullaparts 5x20+

supposed to be an off day but I feel like shyt and felt like training.

 

[hawaii]

4/18

pvc lower body / lats

hbbs
bar x10
95x5
135x5
155x3 x2
165x1
185x1
205x1
225x1
frontskwats
135x1
155x1
185x1

power clean + FS
135x1 x2
155x1
175x1
185x1 x6

clean high pull
185x5 x3

snatch pull
135x5 (high pull)
135x5 x2

good mornings 2 sets
rope/abs pulldown 2 sets

hammer curl 1x20r

easy day. felt dead going in and better leaving. rare.

 

[hawaii]

4/20

shoulder prehabs

incline bench
bar x20
95x10
135x3
165x2
185x1
205x1
225x1
185x3 x2 paused
185x10
185x5 x2

power cleans
95x1 x3
135x1 x2
155x1
185x1 x5
135x1 +3 presses
185x1 + failed press

pendlay rows
135x5
185x3 x2

incline
135x5 x2 close grip paused

flat
135x5 x2 close grip paused
135x10

facepulls
5 sets

 

[hawaii]

4/21

hbbs
bar x5 x2
95x3
135x3
165x3
185x1 x2
205x1
235x1
255x1
275x1 (prob a 3rm today)

power cleans
135x1
155x1
175x1
195x1
205x1
225x1 (felt easy, but my right knee started getting sore)

deadlift
255x1
275x1
295x1
325x1
345x1
365x1 (3 reps woulda been rough)

did some very easy presses/incline/facepulls/pullups. just went to show a friend how to skwat/dl

 

[hawaii]

4/22

pvc lower body / lats

hbbs
bar x5 x2
95x3
135x3
155x2
175x2
195x2
215x1
235x1
205x3 x5

power cleans
135x1 (+1 press) x3
155x1 (+1 press)
175x1 (+1 press)
195x1 (failed 2nd rep press attempt.. lol)
165x1 (+ 2 presses) x2
135x1 (+ 3 presses) x3

pendlay rows
135x10
165x10
185x10
165x10

high incline close grip paused
85x10
105x10
135x5
85x10
95x10
95x5

klokov press
85x5 x5

GHR
5 sets

good mornings
85x5
65x5 x3
bar x10

abs/rope 5 sets

pvc lower body / lats

 

[hawaii]

4/23

pvc lower body / lats

hbbs
bar x5
95x3
135x3
155x3
175x1
185x1
205x1
225x1

power clean + power jerk
135x1 x2
155x1
175x1
185x1

then knee started acting up... so did DLs

deadlift
185x1
225x1 x2
245x1
265x1
275x1 x8 ~40s rest

GHR 3 sets
rope/abs pulldown 3 sets

lots of shoulder prehabs
lots of foam rolling

plan is to deload or take off completely (lol.. doubtful) until monday. I had this planned for a while now and it's partly why I did skwats and pulls 3 days straight on a deficit.

 

[hawaii]

4/25

deloading is so boring but my joints need it smh


pvc lower body / lats

incline bench
bar x20 x3
65x10
85x10 x2
95x5 x3

hbbs
bar x5 x3
95x3 x3
115x3
135x3
165x3
185x3
115x5 x3

military press
bar x5 x3
65x5
85x3
95x3 x4

pendlay rows
115x5 x2
135x5
145x5 x2

flat bench (all paused)
bar x10
85x5
95x5
125x3
145x3 x4

ghr 1 set
rope/abs 1 set

hammer curls alternated with rope push downs
3 sets for 20+ reps each

my left elbow is bad right now.. trying to flush some blood into the area with the hammer/pushdown combo for high reps.

both of my knees feel whatever right now as well.

 

[hawaii]

4/27

shoulder prehabs

flat bench
bar x10 x3
95x5
135x5
165x3
165x1 paused
185x1 paused
205x1 paused
225x1 paused
245x1 paused

PC
95x1 x3 (+fs)
135x1 x3
155x1
165x1
185x1 x3
195x1
185x1

hbbs
135x3
155x1
175x1
185x1
205x1
235x1
185x2

pendlay rows
135x5
155x3 x2

pullups
bw x3 x2
+25x1 x2
+50x1
+75x2 (dead hang.. easy)
bw x3 x5

facepulls
5 sets
hammer curls
15s x15-20 reps x 4 sets

also did some presses with the PCs but only up to 135 for a couple singles. went a little heavier than expected. it be like that sometimes. still less volume than usual, so that has to count for something as far as deloading goes lol.

scale said 158 today but I haven't eaten too many carbs this week so it's whatever. just gonna cut through May and end it there. Hopefully I get to my desired leanness or close. Then I prob get fat again cuz I'm an idiot.

 

[hawaii]

4/29

vids of presses
[ame]https://www.youtube.com/watch?v=-WJefKrWCnY[/ame]

pvc lower body / lats
shoulder prehabs

db press
20s x5 x3

power cleans
115x1 x3 (+1 press each)
135x1 x2 (+1 press each)
155x1 (+1 press)
175x1 (+1 press)
185x1 (+1 press)
195x1 (+1 pushpress)
205x1 (+1 pushpress)
185x1 (+3 pushpresses)

military press
145x3
135x3

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

incline (high incline, paused 1" off chest)
bar x20 x2
85x8
125x8
145x5
155x5
165x5
135x5
wide grip
135x10
95x15 x2
close grip
95x12 x2

pendlay rows
135x5 (+10 shrugs)
155x5 (+10 shrugs)
175x5 x3 (+10 shrugs)

klokov press
85x10 x5
hammer curls
10s x15 x5

band pullaparts

muscleups = 1 set of 8.. then I failed.. then I nearly got cramps in both pecs.. that woulda been stressful.

 

[hawaii]

4/29

pvc lower body / lats
shoulder prehabs

fs + gm with bar to warmup

hbbs
bar x10
95x3 x3
135x5
165x3
185x3
205x2
225x1
245x1
265x1
225x3 x3

power cleans
135x1 x3
155x1 x2
175x1
185x1 x3

speed DL
225x2
add short monster minis (tried for on the min)
185x2
225x1 x3
235x1
245x1 x2
take off bands
275x2 x2

hbbs
135x5
155x3
185x10

ghr
5x10
rope/abs pulldown
5x10

lots of pvc

left knee was acting up.. it's usually my right one. was planning on doing more sets of 10 but decided to play it safe.

 

[hawaii]

5/1


was lazy.. didn't do any foam/pvc rolling smh

hbbs
bar x5 x3
95x3 x2
135x3
155x1
175x1

warmups presses.. lots with bar and some @ 95lbs

PCs
135x1 (+ 1 press) x3
155x1 x2
175x1
185x1 x5

SUMO DL (basically first time)
185x1 x3
205x1 x2
225x1
245x1
255x1 x2
275x1 x2
295x1 x2
255x1 x2
185x1 x5

hbbs
95x3 x3
135x1 x5 (some to a box)
155x1
175x1
205x1
225x3

PCs again..
135x1
155x1
175x1
185x1 x5

RDLs
185x10 x5

military press
bar x15
75x5
95x10 x3

pullups 3x8r

band pullaparts

 

[hawaii]

5/1
~1707 calories
46g fat
137g carbs
173g protein

5/2
~1435 calories
52g fat
63g carbs
171g protein

 

[hawaii]

5/3

pvc lower body / lats

FS
bar x5 x2
95x3 x2
135x2 x2
155x1
175x1
195x1
215x1
235x1
255x1 (all time best is 275..almost went for it but naah)

PCs
135x1 x3
155x1
175x1
195x1
205x1
225x1 x2
225 F (from the hang tho)
225x1

clean pull
245x2 x2
225x3 x2

hbbs
135x3
175x3
205x1
225x1
245x1
255x3
265x2
245x2
225x3
225x3 paused

GHR 2 sets

rope/abs 2 sets

lots of pvc lower body


hamstrings were still dead from the RDLs the other day.. best skwats session in forever.

 

[hawaii]

5/4

weight was 158 on my scale this morning

shoulder prehabs

warmup shoulders with bar OHPs

incline bench
bar x20
85x10
115x5
145x3
165x1
185x1
185x1 paused
205x1
225x1
185x5 x5
185x2 paused x5

did 13 sets of 3 pullups while incline

PCs
135x1 x4
165x1 x2
185x1 x2
205x1 x3
185x2 x3

pullups
+45x1 x6

military press
135x3 x3
155x3 x2

front squats
135x3
155x1
175x1
185x1
205x1
215x1

hbbs
225x1
245x1
205x5

good mornings
bar x10 x3

facepulls
5 sets of 15+

some pullaparts

already at 400g carbs lmaooo