hawaii's 5/3/1 log

[hawaii]

8/14 bw 156

incline bench
bar x10 x3
95x3 x3
135x3 x2
165x2
195x2
225x1
250x6 (pr.. prev best was 245x5)
225x10 (+2rep pr)

military press
95x3
135x3
155x3
135x5

klokov press
85x10 x3

7 supersets of easy hammer curlz/rope pushdowns

 

[Ohene]

good shyt, thats beastly

did that nikka mean chinups? what are chins?

 

[-G$-]

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

yeah breh, my man is moving some impressive weight at that size.

 

[hawaii]

did that nikka mean chinups? what are chins?

yup

yeah breh, my man is moving some impressive weight at that size.

just gotta get my squat/DL back up to anywhere near PRs after I cut. right now I;m like

incline from yesterday

[ame]https://www.youtube.com/watch?v=rCp_bup0iRg[/ame]


8/15

PC + press
135x1 x5
155x1 x2

PC + push pres
175x1 x2
185x1 (+3 push presses) x2
185x1 (+2 push presses) x2

hbbs
185x1
205x1
225x1

idk. something is up with tailbone area near the right side of my lower back/glute. should prob figure that out before I do any more pulls or squats.

 

[hawaii]

8/16

pullups (or SWINGS.. smh)
5x3r
+25x2
+45x1 x2
+60x1
+80x1
+100x1
+70x2 x5
+45x3 x3

klokov press
bar x10
65x3
95x3 x2
95x3 x3 (regular military)

easy day. might just take friday off

 

[hawaii]

8/17

did about 100 reps with just the bar on flat bench to get blood flowing. really think I'll get 2x bodyweight bench before year is over.

pullups
5x3r
+25x2
+45x2
+60x1
+75x1
+35x2 x5
bw x3x3

hammer curlz 3 sets

inverted rows 5x10


8/18

pullups
3x3
+25x2
+50x2
+75x1
+90x1
+45x3 x3

incline bench
bar x10
95x5
135x5
175x2
195x2 (felt that pec strain I usually don't get from inclines)

military press
95x3
135x2 x5 (tried for on the min)

klokov press
95x2
135x1
150x1
170x1 (+5lb pr)
175 f
155x3 (pr, prob)
135x5
115x5
95x8 x2
95x10 x2 (military press)

random pullups

so I can't squat, pull weights off the floor, or incline bench now. wtf

 

[hawaii]

8/19

pullups
2x5r
+35x1 x3
+70x1 x3
+35x2 x5

 

[hawaii]

8/20 12pm. had off from work so did some work

pullups
2x5
+35x1 x5
+70x1 x3
+35x3 (got ~2 sec rest between every rep, so clusters I guess) x3


from saturday

[ame]https://www.youtube.com/watch?v=pQgvbPR0V5U[/ame]


8/20 5pm

military pressssss
bar x5 x3
85x3
115x3
135x1 x2
165x1
185x1 (not bad, don't think I can triple, but def double)
145x2 x11 (got bored, idk what to else to do)
115x2 x3 (klokov press)

pullups (again.. )
3x3
+35x1 x3
+60x1
+75x1
+90x1
+45x2 x3

hanging ab stuff
3 sets of hammer curlz

lots of broomstick dislocations

 

[hawaii]

8/21

FS
lots of warmups
185x2
205x2 (these were fine)
135x1 (was gonna do some paused work and my tailbone thing acted up)

pullups
3x3
+25x2
+45x2
+65x1
+90x1
+45x2
bw x3 x3

shoulder prehabs

I'm gonna try and incline bench tomorrow and see how that goes. this shyt is depressing.

 

[LastKING_BLU]

your body sounds like it might be time to take a week off breh. you dont want to snap something up

 

[hawaii]

your body sounds like it might be time to take a week off breh. you dont want to snap something up

I'm a fool. I haven't been completely healthy since march . Just rotating pains/injuries and continuing to find ways to train. all good.

8/22 bw 157

incline bench
bar x20 x4
85x15
115x12
135x10 x3 (no pain)

military press
95x3
135x2
155x1
175x1
190x1 (not bad.. might've got 195 if I went straight to it)
150x2
160x2 (super easy, decided to chill tho)

pullups
3x5r
+25x2 x2
+45x1 x2
+65x1
+90x1 (heavy today.. will only go up to +70 tmrw)
+45x2
bw x5

incline bench
bar x20
95x10 x6 (~75sec rest)

klokov press
65x10 x5 (~75sec rest)

3 sets hammer curlz

refeeding today. had about 8 donuts from safeway, eating my 5th pork chop on the day as well. all with rice.

 

[hawaii]

8/23

pullups
2x5
+25x3
+45x1 x3
+70x1
+90x1 (yea, wasn't supposed to, but it was easy)

klokov press
bar x5
85x5
115x1
135x1

military press
135x3 x10

5 sets of hammer curls

shoulder dislocations/prehab stuffs

 

[LastKING_BLU]

shoot i know how that goes. good luck tho

 

[hawaii]

8/24

inverted rows
2x10

pullups
2x5
+35x2 x2
+70x1 x3
+35x2 x2

3 sets hammer curls (easy high rep, little rest)
3 sets dumbbell ohp (easy high rep, little rest)

 

[hawaii]

8/25

930am

pullups
2x5
+35x1 x10 (~45sec)
+70x1 x3

1230pm

shoulder prehabs

incline
bar x20
95x10
135x10
165x6
185x6 x3 (playing it safe)

military press
95x2
135x2
155x2
175x1
(loaded up 190, but naah lol)
175x1
155x3 x3

klokov press
95x8 x3

facepulls
100 reps (40, 30, 30)

barbell curl
bar x20

I'm eating so stupidly right now.