hawaii's 5/3/1 log

[hawaii]

7/24 bw 160

shoulder prehabs

4x5 pullups

incline bench
bar x10 x2
95x5 x2
135x3
175x3
205x2
235x1
275x1 pr
245x5 pr
185x3 x5 (all paused, went narrow to wide)

military press
bar x10
95x10
115x10
95x10 x2

at least pullups 50 pullups to finish

anyone ever incline bench more than they backskwat? smh

 

[hawaii]

[ame]https://www.youtube.com/watch?v=1PY7JNvptTk[/ame]

 

[hawaii]

7/25

klokov press
bar x5 x3
65x5
85x5
115x1 x5

military press
115x3 x3

100 pullups (20x5r)

easy (not really) day.. didn't get much sleep so it was a drag




7/26

PC
135x2 x3
155x2
175x2
185x2
195x2
205x2 x3

hbbs
135x5
185x5
205x3
225x1
245x1
265x1 (prob woulda failed 275 again tho lol)
225x3 x3 (right knee acting up again)

clean pulls
225x3
245x3 x2

RDL
245x8 x2

40 pullups

 

[hawaii]

7/27

100 pullups (20x5r)

3x10 inverted rows

5 sets hammer curlz


7/28

Got wasted last night and was all sluggish today

Shoulder prehabs

Incline bench
Bar x10x2
95 x5x2
135x5
175x6x6

50 pullups (7x5r, 1x15)

8 sets of easy face pulls

Just started a smolov jr cycle for incline bench press, but will be stretching out the 3 week program into 4, maybe 5 weeks as I will be cutting some fat. This might not end well lol got injured last time I tried smolov jr but it was for flat bench.

 

[hawaii]

7/30

no shoulder prehabs all the bands were gone

incline bench (2nd smolov jr day)
bar x8 x5 (narrow to wide)
95x5
125x5
155x5
185x5 x7 (waaaay easier than 6x6x175)

pullups
3x12
3x5

 

[hawaii]

8/1

incline bench (smolov jr week 1 day 3)
bar x15 x2
95x5x2
135x5
165x4
200x4x8 (left shoulder acting up already)

hbbs
bar x5
95x5
135x5
175x5
205x5
235x3
205x3x2 paused

FS
185x5 x3

RDL
185x10
255x7

Sleep has been terrible this week.

 

[hawaii]

8/2 bw 160

Supposed to be an off day

power cleans
115x2 x3
135x2 x3
155x2
185x2 x2
235 clean pull x1 x3
205x1 x4
225x1 x2
225 f (bar gets more than high enough, just scared to dip more because of knee)
205x1 x3

clean pull + hang PC (below knee)
185x1 x5

clean dl 255x1
snatch dl 205x3

 

[hawaii]

8/6 bw 157

I have no appetite so dieting is gonna be so easy. Been eating around 1000 cal since friday and carbing up today only because I set a PR *shrug*

incline bench (all paused)
bar x15 x2
95x5
135x5
175x3
195x2
225x2
250x3 (pr)
225x3
225x5

klokov press
bar x5
75x3
95x10 x3

pendlay rows
135x5
175x10 x3

muscle ups
3x5r

pullups
1x10
2x7

 

[hawaii]

8/7

power cleans (+ random FS)
95x3 x3
115x3
135x2 x3
155x2
175x2

clean pull + PC
185x1
195x1
205x1 x5sets

2 clean pulls + PC
185x1 x5sets

PC + 3 FS
185 x3 sets

band pullaparts

pullups 6x10

 

[hawaii]

8/8

incline press
bar x10 x3
95x3 x2
135x3
165x3
speed work.. on the min
195x2
185x2 x5
195x2 x3

military press
95x3
115x3
135x3
155x3
95x5 x2

pullups
3x10

incline dumbbell ext 3 sets
hammer curlz 3 sets

 

[hawaii]

8/9 bw 160

PCs
135x2 x5 (+ random FS)
155x2 x2
175x2
195x1 x2
205x1 x3
225x1 x2
225 f
225x6
225 f x2 (so 2 makes, 1 miss, 6 makes, 2 miss)
205x1 x6

hbbs
205x3 x2
225x3 x4
245x3

pullups
3x10
3x6

hammer curlz 3 sets

 

[MMS]

knowing that our bodyweights are close, your log is great motivation

 

[hawaii]

knowing that our bodyweights are close, your log is great motivation

thanks, bruh.


8/10

power cleans
115x2 x5
165x1 x5
185x1 x3
205x1 x5 (prob fail 225 today so didn't move up)

clean pull
255x1 x4

pullups
10x3r tried for every 30-40 sec

easy day. had nothing but protein shakes.

 

[hawaii]

8/11 bw 159

shoulder prehab

incline bench
bar x10 x2
95x5
135x5
175x3
205x2
225x2
245x2 x3
195x10 x2
195x8 (no gas left)

klokov press
65x5
95x5
135x5
95x10
95x8
95x7 (this and set of 8 were pretty much til failure)

5 sets face pulls
3 sets of hammer curlz

just ate some alfredo (pound of fettucine + pound of chicken thighs). I feel like I;m gonna die.. it's great

 

[hawaii]

8/12

+20lb pullup dubs for speed


8/13 bw 156

PC
135x1 x5
155x1 x2
175x1 x2
195x1
205x1 x2 (idk.. back wasn't up to it)
185x1 (pull + pc) x3

PC + press
135x1 x7 on the min

pullaparts
pullups

was planning on doing lots of volume on PC then FS, but I'd rather not hurt my back.