hawaii's 5/3/1 log

[hawaii]

6/2

military press
bar x6 x3
95x4 x2
115x3 x6 (speed)
135x10

bench
bar x20
135x15
185x15 (wow at this struggle)
185x10
175x10 (wide grip)

machine chest press
3x15

cable flyes
3x15


hammer curlz
15z x10 x5
superset
standing ab rope pulldown
5x10

rope pushdown
2x20

I'm not at all about this bodybuilding/high rep life. Gonna go back to lifting in the >85% 1-5 rep range most likely. I always do this shyt.. switch programs every other week smh

 

[hawaii]

6/4 bodyweight is steady at 163

military press
bar x5 x2
95x3
115x3
135x3
155x3
165x8 (+2 rep PR)
165x4

pullups
2x3r (right lat feels strained.. ffffff)

incline bench
bar x20 x2
95x10
135x10
175x5
205x3
240x5 (think 245x2 is prior best)
135x10 wide grip

rolling extension
25s x10
30s x10

rope push down
3x10
superset
3x10 hammer curlz


Right forearm extensors are still messed up. Prob should stop doing those damn curlz, but everything I do affects em.

 

[Houston911]

Is that a standing military press with strict form?

If so you're a fukking beast.

 

[hawaii]

Is that a standing military press with strict form?

If so you're a fukking beast.

[ame]https://www.youtube.com/watch?v=tSgUuJNXOnA[/ame]

 

[hawaii]

6/5

trap bar DL (just counting bar as 45lbs.. def weights more)
135x5
225x2 x2
275x1
315x1
355x1
385x1
405x1
385 f (didnt really try tho)
315x2 x3 (flipped bar so handles were lower)

RDLs
235x5 x4

trap bar DL
225x8 x3
superset
standing rope/ab pulldown
3 sets

shoulder prehabs

My right knee/patellar tendon is still sore. I'd do the power oly variations, but my damn right forearm/extensors don't wanna cooperate

 

[Serious]

might be time to take a week or two off...

 

[hawaii]

might be time to take a week or two off...

Last time I took a week off, it turned into 2, which turned into a month, which turned into 8. It's cool.. I can concentrate on DLs. I'd be doing oly lifts right now if it wasn't for the wrist/extensors, but even that is getting better.

I actually hurt my knee back in March just maxing out squats daily and doing power cleans 4-6x a week as well.


6/7

Overhand grip hurts my right lat.. underhand grip is impossible with the wrist and extensor pain

pullups (neutral grip)
6x3r (for speed)
+45x10 (didnt wanna push it too much, easy)

seated cable rows
3x15

***klokov press (snatch grip btn)
bar x20
65x10
85x15
95x12
85x10
85x8 + 85x4 reg military press)

rear delt laterals
20s x10 (+4 side laterals) x3sets

ez bar curlz
3 sets
hammer curlz
3 sets

The wrist/extensor is getting better. I'll prob be back to doing oly stuff next week.

*** klokov presses are the new wave. If you have healthy shoulders, give em a shot.

 

[Serious]

I'll pass on the klokov presses. Looks too risky.......

 

[hawaii]

I'll pass on the klokov presses. Looks too risky.......

If it matters, I've never felt a pump in my shoulders before doing them. Keep in mind I haven't really done much high rep stuff for a minute tho.


6/8

inverted rows
2x15
1x12
2x10

barbell curls
3 sets

shoulder prehabs

Decided to get a small session in because I pvc'd me lats and wanted to see if they felt better.. they do, and I also did 7 muscle up singles.

 

[hawaii]

6/9

bench (supposed to do speed work, but extensors acting up smh)
bar x20
95x8
135x3
175x3 x2
195x3
225x3
245x2
265x1 paused
275x1 paused

incline
135x10
155x10
155x8
135x10

machine press
3 sets

klokov press
bar x10
65x5
85x5
105x3
115x1
135x4 (attempted 5th)
85x5, drop to 65x5, drop to bar x5

rope hammer curl + ab pulldown + face pull
3 sets

Wrist/extensors feel fine doing incline and klokov presses, so I'll make those my main presses until I'm ready to go. Starting a keto diet tomorrow, so probably back to doing more heavier work staying in the low rep ranges (2-5ish)

 

[hawaii]

6/11 weighed in at 161 today.. running on ~4hrs of sleep and caffeine

[ame]https://www.youtube.com/watch?v=YDp8jlsesS4[/ame]


shoulder prehabs

klokov press
bar x10 x2
85x5
105x3
125x1
145x1 pr
165x1 pr
145x2
140x2
125x5 x3

incline bench (wide grip.. mostly for recovery)
bar x20
85x20
115x15
155x3 paused
185x1 paused


seated cable row + hammer curlz + rear delt laterals
3 sets

shoulder prehabs

 

[Serious]

dope, I'm going to give them a try on Wednesday.....

 

[hawaii]

6/12

trap bar DL
135x5 x2
225x3
275x2
295x2
345x3 x2
295x5 (went back down because of right knee)

FS
bar x6
115x3
165x3
205x3 (idk.. right knee still whatever)

anderson backsquat
255x2
275x2

goodmornings (off the safeties)
115x8 x3
superset w/ trap bar shrugs
225x15

ab pulldowns + light hammer curlz
2 sets

 

[hawaii]

6/13

shoulder prehab

incline bench
bar x15 x2
85x15
115x10
135x5 paused
175x3 paused
205x3 paused
225x3 paused
225x3
175x6 x3 paused

klokov press
bar x10
65x5
85x5
95x10
105x10
95x9 (attempted 10th)

rope pushdown
4 sets

ab pulldown
2 sets

shoulder prehabs

right wrist/extensors still acting up lol what a shocker.

 

[hawaii]

6/14 weighed in at 156 this morning... lowest in forever

12pm
inverted rows
3x10

neutral grip
5x3r (kinda for speed..mostly for warmup)
+45x5 x4 (3 reg + 2 dead hang for the 5r)
2x5r

5pm
goodmornings
115x5 x5 (3 reg stance, 2 wide/sumo-ish)

RDL
135x5
225x5 x2
275x3 x2 (never did RDLs this "heavy" before)

barbell shrugs
225x10
275x5 x2
225x15 x2

ab pulldown
2 sets

shoulder prehabs


VERY surprised with my bodyweight.. prob a lot of water weight since it was ridiculously hot last night. Seriously considering doing a smolov jr run for military or klokov press starting next week smh