hawaii's 5/3/1 log

[hawaii]

7/13

vid of 26 pullups PR
[ame]https://www.youtube.com/watch?v=0MY84LDTSK8[/ame]


been averaging nearly 2600 calories since I ended my diet and weight has stayed the same on my scale (157)... doing daily pullups but not logging them

shoulder prehabs

5/3/1 military press (1s)
bar x10 x2
95x5
115x2
135x1
160x1
155x1+ = 3 (felt heavy )
140x3

pullups
bw x5 x2
bw x3 x10 (BTN) alt/superset with 135 incline

incline bench
bar x20
95x5
135x6 x10

dips
bw x8r x4
btn pullups (SS with dips)
bw x3r x4

btn press
95x5 x2
klokov press
95x3 x2
95x7

 

[hawaii]

7/15

foam lower body / lats

531 hbbs (1s)
bar x10 x2
95x5
135x5
175x5
205x1
225x1
245x1
255x1
225x1+ = 5
225x3 x2
205x3 paused
195x3 paused
185x5 paused

FS
155x5 (+5 btn pullups) x3

PCs
135x3 x2
155x2 x2
175x1
185x1 x10

GHR vs monster mini 3 sets
rope/abs 3 sets

7/16

foam roll lower body / lats
shoulder prehabs

531 incline (1s)
bar x30
85x12
115x8
135x5
165x2
185x1
205x1
195x1+ = 6
175x3
155x5 x6

pullups
bw x6 x6 (superset with 155 incline)

incline DB curl
10s x40r.... rest pause ~20s +12 reps

barbell curl
bar x8
superset hammer curl 15s x7

lifting took less than 30min.. have to do something for work and I wanted to eat. cycle of 3/5/1 is over.



beginning 531 six week cycles now

 

[hawaii]

still lifting.. my knees went to shyt and I have been diligent about getting them healthy via foam/pvc, compression band, other bands. switched to box squats for the time being.

this week I inclined 205x10, military pressed 160x9, deadlifted 305x5 then 345x2 all at 160lbs bodyweight. still on Jim Wendler's 531 but using the advanced template

eta: last post here I was at 195x6 incline and had a rough 155x3 military press day (I'm sure I could do way more at the time).. not bad for 2 months.