hawaii's 5/3/1 log

[hawaii]

5/17

20 RDLs + 20 rows + 10 presses + 10 RDLs + 10 rows
bar x 1 set
65 x 2 sets

pullups
bw x5 x3
+30x3 x5

pendlay rows
135x5
155x5 x3

pullups
+30x5 x3

5/18

pullups
bw x5 x3
+30x5 x5

db curls
10s x35r


5/19

shoulder prehabs

military press
bar x10 x2
85x5
115x5
135x1 x2
155x3 x5

flat bench
bar x20
95x10
135x6
175x5
205x5
205x4
185x5
185x10 close grip

pullups
bw x5 x3
dips
bw x10 x3

facepulls
5 sets

eating around ~2100 cals for rest of the month.. diet break then back on a deficit most likely come june.

 

[hawaii]

5/20

pvc lower body / lats
shoulder prehabs

hbbs
bar x5 x2
95x5
135x5
165x3
185x2
205x1
225x1
185x6 x3

planned on doing 6 sets, but my back started feeling kinda funny and decided to play it safe. knees felt ok, tho, but I'd def my knees be fukked up than my back. hopefully it's nothing.

GHR
5x10r

tke 3 sets

rope/abs 3 sets

lots of shoulder prehab.. too lazy to roll after.

felt like trash.. had a bunch of pizza for lunch, like 7 slices. also some fried noodles and chicken katsu (panko crusted chicken thighs). felt bloated all day.

 

[hawaii]

5/21

pvc lower body / lats
shoulder prehabs

incline bench
bar x20 x3
85x10
+ monster mini bands
65x5
85x5
105x3
135x3
155x3
175x3
195x3
175x3
135x8 x3 (one each wide reg close)

pullups
bw x5 x3
+25x3 x5 (supposed to use +45 but this wasn't fast enough)

military press
bar x5
+monster minis
bar x5
65x3
95x1
115x1
135x1
95x10
95x6 x2

seated chest supported rows
70s x10
45s x10 x5

seated db press
40s x12

bent over laterals
15s x10 x2
hammer curls
15s x15 x2

shoulder prehabs
pvc lower body / lats

idk what the band tensions were. training get boring, so decided to f around with the bands.

 

[hawaii]

5/22

left shoulder was achy.. thought it might have been my rotator cuff.. had to make sure by military pressing lol.. just regular DOMS, I guess.

pvc lower body / lats
shoulder prehabs

military press
bar x5 x5
65x5
85x5
105x2
125x1
135x1 x5
155x1 x3
135x3 x3

pendlay rows
135x5
155x3
175x3
185x5
185x3 x4

deadstop DB rows
80 x3
100 x3

TRX inverted rows
bw x10
+45 x10

left elbow acting up even with straps today. was looking for more pulling movements that wouldn't give me pain. pullups prob would make it worse, so didn't try..

reverse grip floor press
65x20 x3

hammer curls
15s x15 x4

shoulder prehabs


had my lil bro do some caliper testing today.. parillo method has me at 12.26% bodyfat.. I posted a pic a few weeks back and parillo had me at 14.xx then... on a diet break until the end of the month, then doing another one month cut.

 

[hawaii]

5/23

pvc lower body / lats
shoulder prehabs

hbbs
bar x10 x2
95x5
135x5
155x3
185x2
205x1
225x1
245x1
225x5
245x5
225x6
225x3 fs

DLs
225x3
275x2 x3
295x2 x4
295x5

slDL
225x3 x4

clean pulls (pause off floor)
225x3 x2

GHR 4 sets
rope/abs 4 sets

hammer curls
15s x20 x2

shoulder prehabs
pvc lower body

happy with this session considering I was having a hard time with 185 on monday for skwats lol.

 

[hawaii]

5/24

weighed in at 158 this morning. hope to make it through the end of the month at <=160

fasted session at park+home cuz gym closed for me today


shoulder prehabs + warmup presses with bar

pushups
2x15r

pullups
2x5

straight bar dips (had to muscleup to get up if it matters)
3x15r
2x12r

military press
85x3
115x10 x3
115x8

klokov press
85x10 x2
85x8 + bar x15 dropset, I guess

side laterals
10lb x6
front raise
10lb x6
db press
10lb x10

5/25

shoulder prehabs

military press
bar x20
bar x10
85x3

pullups
bw x5r x3
+20x2 x10 (5 wide , 5 narrow)

military press
85x3
115x1
135x3 x3
115x5
115x10 x2

hammer curlz
10s x20 x3

5/26

pendlay rows
135x5 x2

pullups
bw x5r x3
+20x1 x2
+35x5 x5

pendlay rows
135x5
155x5
175x10 x2

pullups
+10x10 x2 (left elbow said F this)

hammer curlz
10s x30
10s x20

rear delt laterals
10s x10 x3

 

[hawaii]

5/27

foam roll lower body / lats
shoulder prehabs

warmup presses / skwats @ bar and 95lbs

PCs
135x1 (+ 1 press) x3
155x1 x2 (press 2nd set)
175x1 x2 (press 2nd set..felt slow)
195x1 + push press
205x1

btn push press
175x3
205x3 x2
military press
155x3 x2

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

RDL
205x5 x3

ghr 2 sets
abs/rope 2 sets

5/28

shoulder prehabs

pendlay rows
135x5 x2

pullups
bw x3 x3
+20x3
+35x3
+55x5 x5
first 3 sets were all dead hang.. last 2 reps of last 2 sets were dead.
+35x10
+20x10

inverted rows
3x10r

pendlay rows
135x10 (lol was too lazy)

hammer curlz
30s x10
10s x25 x2

done fasted... weight is pretty steady 158-15

5/29

shoulder prehabs

incline bench
bar x20 x2
95x5
135x3 x2
165x3
185x1
205x1
225x1
245x1
265x1
275 FFFFFFFFFFFF
225x5 x3
185x5 x3 paused narrow grip

machine chest stuff
5 sets

incline flyez
20s x10 x3

pendlay rows
135x10 x3

incline db bench
45s x15
45s x12

seated db ohp
45s x10 x3

klokov press
65x10 x2
65x8 x2

incline curlz
20s x10 x5

barbell curl
bar x20
bar x10 x4

hammer curls
20s x10 x5

shoulder prehabs
pvc lower body / lats

5/30

pvc lower body

hbbs
bar x10 x2
95x10
135x3 x3
175x3
205x3
225x3
245x3 x3
225x5 x3
185x3 x2 FS

deadlift
225x5
275x5 x3

ghr 3 sets
rope/abs 3 sets

 

[hawaii]

5/31

fasted

inverted rows
1x10
1x5

pullups
bw x3 x3
+20x8 x10

6/1

shoulder prehabs

military press
bar x10 x2
95x6
115x3
135x8 x2
145x5
klokov press
95x6 x3
85x8x2

incline bench
bar x20
95x10
115x10 x2
145x7 drop set 95x5

dips
bw x10 x3

side laterals
10s x15
20s x8 x2
15s x8 x2
10s x15

facepulls
3x20r
2x15r
3 drop sets + 3 rest pauses.... twice

db curls
20s x10 x2
20s x8 drop set 10s x8 x 3 sets

6/2

fasted

inverted rows
2x5r

pullups
bw x3 x3
+30x5 x6

inverted rows
10x10

6/3

pvc lower body
shoulder prehabs

hbbs
bar x10
95x10
135x5 x3
165x3
185x3
205x3
225x5 x4 (not gonna lie.. wanted 5 but decided against it)

military press
bar x10
95x3 x2
135x5
155x5
185x5 (push press)
135x5 x2
klokov press
95x10 x2
95x8
95x10 x2 (military)

rope/abs 2 sets
planks 2 sets (@90lbs x~10sec then 45lbs ~10sec)
rope/abs 3 more sets

6/4

shoulder prehabs

pendlay rows
135x10
155x5
175x3
195x1

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

pendlay rows
205x5 x3
185x10

pullups
bw x10 x2
bw x4 (lol.. went ~60s rest on these sets)

band facepulls 5 sets

barbell curls
bar x5
75x6 x2
bar x20

hammer curls
4 sets

band pullaparts 5 sets

farmers walk
held 45s and walked prob ~80sec

shoulder prehabs
pvc lower body / lats


done with 2 week diet break. weighed in at 163 yesterday and 162 today. gonna stay around ~2100 cals and do more volume and see how that goes for a couple of weeks and adjust if needed.

 

[Serious]

bro what's your stance on trap bar: farmers walk...

 

[hawaii]

bro what's your stance on trap bar: farmers walk...

Idk what my gym did with the trap bar. I just use the 45s cuz it's rubber coated and I can just drop it if needed. I'd use the trap bar if I wanted to challenge my grip or use heavy weight for short/er distances. I pretty much do it just for extra/easy work. Eventually plan on using heavier weights.

 

[hawaii]

6/5
shoulder prehabs

(high) incline bench
bar x25 x4
85x5
125x5
145x5
175x5
195x5
225x2

flat bench
205x6

incline bench
145x12 x2
165x8 x2

db incline
60s x6
60s x6 dropset 45s x6 dropset 30s x6

klokov press
85x6
85x6 drop set 65x6 drop set bar x6
then same drop set but reg military press

band facepull + hammer curls
3 sets each

band pullaparts 3 sets

shoulder prehab
foam roll lower body / lats


6/6

foam roll lower body

FS
bar x10 x2
95x3 x3
135x3 x2
155x3
175x3
195x3
205x3 x3
185x3 x5

hbbs
185x5 x3

military press
bar x10
95x5
135x1 x3
135x3 x3
btn push press
185x1 x3
135x10 x3

ab/rope pulldown 1 set

farmers walk
45s x ~80s
45s x ~30s

foam roll lats / pvc lower body

 

[BalboaPark]

Training log looking sick chief.

Does the foam roller really make a big difference with preventing injuries and recovery? I might just have to cop one in that case.

 

[hawaii]

Training log looking sick chief.

Does the foam roller really make a big difference with preventing injuries and recovery? I might just have to cop one in that case.

salute! lots of pain in the joints come from adhesions in the muscle that you should get rid of. I know for me that whenever my patellar tendons start acting up, I got a lot of relief from rolling out my legs, more specifically my IT bands.

it's def had a positive impact for me and I don't do it for as long as I should. anything is better than nothing lol


have been training fasted the last few days. anytime I can train in the mornings, I try to do so fasted. weighed in at 160 today. gonna drop the calories to ~1900ish daily avg

6/7

pullups
bw x5 x3
+35x1 x3
+20x10 x3 (had to dead hang the last 4 of 3rd set.. almost failed)
+20x5 x2

hammer curls
30s x10 x2
10s x30

6/8

shoulder prehabs

incline bench
bar x25
85x10
115x10
135x10
155x10
175x6 x2
lower incline
175x8 x2
135x12
135x10 x2 (close grip)

military press
115x6 x2

close grip incline
115x20
115x12

klokov press
85x10
85x6

side laterals
10s x10

6/9

pullups
bw x3 x3

inverted rows
2x5r

couple muscleups

pullups
+35x5 x5

inverted rows
4x10r short rest

rear delt laterals
10s x10 x3

barbell curls
65x6 x3
bar x20

 

[hawaii]

6/10

weighed in at 160 this morning... aiming for 156-157 by end of the month

foam roll lower body

hbbs
bar x15 x2
95x5
135x3
165x3
185x1
205x1
225x1
245x1
265x1
275x1 (not bad)
225x5 x3

warmup presses with bar and 95lbs

PCs
135x1 + press x2s
155x1 + press
175x1 + press
185x1 + push press
205x1 + push press

btn push press
205x1 x2
185x3 x2

military press
165x3
155x3
145x3
135x3 x2

front squat
135x3
155x3
175x3
185x5

random hanging ab stuff + a few muscleups

rope/abs 5 sets

pvc lats / lower body

dropping avg cals into the ~1900 range.. prob gotta drop some of the volume but will try to keep up with the daily work and see how it goes.

 

[Serious]

what weight are you aiming for?

Are you doing UD?