hawaii's 5/3/1 log
- Thread starter hawaii
- Start date
mirin
salute!
9/19
shoulder prehabs
incline bench
bar x15 x3
95x10
115x10
135x10
155x10
175x10
195x12
155x15
95x20
incline flies + hammer curlz
2x20
hammer curlz
3x20
band pullaparts
best 10 rep set I've done for incline was 225x10 (after 250x6 tho) so 195x12 is great imo. Hopefully no pec strains or injuries for rest of the year lol
9/20
hbbs
bar x10
95x10
135x3 x10 (~7 min.. speed werks)
PC
135x3
155x3
175x3
185x3
195x3
205x3
hbbs
185x3
205x3
225x3
235x3 (prob a 5rm right now)
185x3 x2 (3sec pauses)
rdl
135x15 x2 (was banging under knee caps, where it hurts usually)
superset
leg ext
2x15r
leg curls
2x15
back ext
1x20
leg ext
1x30 (knee wasn't sore doing these)
I hope the right knee pain is from the RDLs and not the squats
hbbs
bar x10
95x10
135x3 x10 (~7 min.. speed werks)
PC
135x3
155x3
175x3
185x3
195x3
205x3
hbbs
185x3
205x3
225x3
235x3 (prob a 5rm right now)
185x3 x2 (3sec pauses)
rdl
135x15 x2 (was banging under knee caps, where it hurts usually)
superset
leg ext
2x15r
leg curls
2x15
back ext
1x20
leg ext
1x30 (knee wasn't sore doing these)
I hope the right knee pain is from the RDLs and not the squats
9/22
military press
bar x8 x2
85x3 x3
115x3 x7 (~8min for speed)
bench press
bar x20
135x10
185x5
225x2 paused
245x1 paused
275x2 paused
275x1 paused
225x10
incline
185x4 strip to 135x10
leg curl
1x25r
1x50r
facepulls
1x100r
barbell curlz
bar x20...bar x15
military press
bar x8 x2
85x3 x3
115x3 x7 (~8min for speed)
bench press
bar x20
135x10
185x5
225x2 paused
245x1 paused
275x2 paused
275x1 paused
225x10
incline
185x4 strip to 135x10
leg curl
1x25r
1x50r
facepulls
1x100r
barbell curlz
bar x20...bar x15
9/24 bw 158
[ame]https://www.youtube.com/watch?v=6SBbv2ijkS8[/ame]
military press
bar x5 x3
95 x2 x2
115x2
135x1 x2
165x1 (felt heavy. I shoulda known)
135x1 x2
165x1
185x4 (didn't even attempt 5th, but this is a PR prob)
185x3 x2
close grip incline
bar x20
95x15
125x10
145x15 x3
klokov press
85x18
band pullapart
1x30...1x20
barbell curl
bar x25
Def wasn't rested enough (to press 185x5) considering how heavy I went with the paused bench on sadderday, but my thought process was trying on monday would give me enough rest on thursday if I failed. That woulda worked but I prob did too much today.
[ame]https://www.youtube.com/watch?v=6SBbv2ijkS8[/ame]
military press
bar x5 x3
95 x2 x2
115x2
135x1 x2
165x1 (felt heavy. I shoulda known)
135x1 x2
165x1
185x4 (didn't even attempt 5th, but this is a PR prob)
185x3 x2
close grip incline
bar x20
95x15
125x10
145x15 x3
klokov press
85x18
band pullapart
1x30...1x20
barbell curl
bar x25
Def wasn't rested enough (to press 185x5) considering how heavy I went with the paused bench on sadderday, but my thought process was trying on monday would give me enough rest on thursday if I failed. That woulda worked but I prob did too much today.
9/27
press
bar x5 x2
85x5 x2
115x3
135x3
155x3
165x3
175x3
incline
85x15
145x10
175x3
195x3
225x1
245x1
265x1 (275 is best from some weeks ago I think)
105x50r (lol)
75x50r (looool)
band pullaparts 100r
hammer curlz 2x25r
press
bar x5 x2
85x5 x2
115x3
135x3
155x3
165x3
175x3
incline
85x15
145x10
175x3
195x3
225x1
245x1
265x1 (275 is best from some weeks ago I think)
105x50r (lol)
75x50r (looool)
band pullaparts 100r
hammer curlz 2x25r
Was in vegas for over a week smfh. Got this in tho.
Press
Bar x10
75x5
95x3
125x2 x7 (speed)
Bench
95x10
135x10
185x3
185x1 paused
225x1 paused
255x1 paused
275x2
255x4
Leg ext 3 sets
Leg curlz 3 sets
Cable flyes 3 sets
Hammer curlz 3 sets
Seated rows 5 sets
Press
Bar x10
75x5
95x3
125x2 x7 (speed)
Bench
95x10
135x10
185x3
185x1 paused
225x1 paused
255x1 paused
275x2
255x4
Leg ext 3 sets
Leg curlz 3 sets
Cable flyes 3 sets
Hammer curlz 3 sets
Seated rows 5 sets
10/8 bw 162 
incline bench
bar x15
85x15
135x8
165x3 x8 (<8min for speed)
press
bar x8 x2
85x3
105x3
125x3
145x3
165x5 x2
165x3 (would have failed 5 most likely)
125x15 (15th was a grind)
incline
95x15
145x5
165x15
145x10 strip to 95x10
seated row 3x15
band pullapart 2x20
hammer curl 2x20
put on 4lbs in vegas due to prime rib buffets and drinking
. I really want to press 185x5 so will cut after that. hopefully get it this month.
incline bench
bar x15
85x15
135x8
165x3 x8 (<8min for speed)
press
bar x8 x2
85x3
105x3
125x3
145x3
165x5 x2
165x3 (would have failed 5 most likely)
125x15 (15th was a grind)
incline
95x15
145x5
165x15
145x10 strip to 95x10
seated row 3x15
band pullapart 2x20
hammer curl 2x20
put on 4lbs in vegas due to prime rib buffets and drinking
. I really want to press 185x5 so will cut after that. hopefully get it this month.10/9
PC
115x3 x3
135x3
155x3
175x1 x2
185x1 x3
195x1
205x1
185x1 (clean hi pull + pc) x4
clean pull
225x3 x3
DL
255x3
275x3
295x3x3
275x8
rdl
225x10 x2
leg ext
2x50r
band pullapart
3x20
Was planning on doing squats, but my quads were cramping during random FS after the lighter PCs
PC
115x3 x3
135x3
155x3
175x1 x2
185x1 x3
195x1
205x1
185x1 (clean hi pull + pc) x4
clean pull
225x3 x3
DL
255x3
275x3
295x3x3
275x8
rdl
225x10 x2
leg ext
2x50r
band pullapart
3x20
Was planning on doing squats, but my quads were cramping during random FS after the lighter PCs
10/10
incline bench
bar x20
85x15
125x10
145x10
165x10 x3 (paused all)
95x25 x2
pendlay rows
135x10 x2
pullups
12 sets of 5
band pullaparts 3 sets
first time doing pullups without that tricep pain in forever. I'll increase quickly there.
incline bench
bar x20
85x15
125x10
145x10
165x10 x3 (paused all)
95x25 x2
pendlay rows
135x10 x2
pullups
12 sets of 5
band pullaparts 3 sets
first time doing pullups without that tricep pain in forever. I'll increase quickly there.
10/11
FS
95x3 x5
135x3 x3
155x3
175x3
195x2
175x3 x3
lbbs
135x3
175x3
205x3 (idk, these are so weird)
hbbs
185x3 x3
leg curl + leg ext
3 sets
band pullaparts 3 sets
stopped squatting because I had a feeling my knee would start hurting
10/13
press
bar x5 x2
85x3 x2
115x3
145x3
165x5
165x3 (lol... )
bench
bar x20
135x8
175x5
205x3
235x3
265x3
235x5 paused
incline
185x10
185x8
185x5 paused
40ish pullups
3 sets facepulls
2 sets hammer curlz
FS
95x3 x5
135x3 x3
155x3
175x3
195x2
175x3 x3
lbbs
135x3
175x3
205x3 (idk, these are so weird)
hbbs
185x3 x3
leg curl + leg ext
3 sets
band pullaparts 3 sets
stopped squatting because I had a feeling my knee would start hurting
10/13
press
bar x5 x2
85x3 x2
115x3
145x3
165x5
165x3 (lol... )
bench
bar x20
135x8
175x5
205x3
235x3
265x3
235x5 paused
incline
185x10
185x8
185x5 paused
40ish pullups
3 sets facepulls
2 sets hammer curlz
10/15
started my diet yesterday with a psmf day. guess I'll be doing the apex predator diet (kinda.. chaosandpain.blogspot.com if u wanna read more). If I get too weak, I'll prob end up carbing up twice a week instead of just once.
pressss
bar x10 x2
85x3
115x3
135x3
155x3
165x3 x2
175x3
135x12 (left at least 2-3 back)
incline bench
bar x30
85x15
115x15
145x12 paused
pullups
8x3r (unintentionally done for speed work.. ~30sec rest)
seated row machine
5 heavyish triples
band pullaparts
prob gonna be lifting 3-4x a week alternating upper and lower body stuff and also alternating heavy ohp/bench on upper days
started my diet yesterday with a psmf day. guess I'll be doing the apex predator diet (kinda.. chaosandpain.blogspot.com if u wanna read more). If I get too weak, I'll prob end up carbing up twice a week instead of just once.
pressss
bar x10 x2
85x3
115x3
135x3
155x3
165x3 x2
175x3
135x12 (left at least 2-3 back)
incline bench
bar x30
85x15
115x15
145x12 paused
pullups
8x3r (unintentionally done for speed work.. ~30sec rest)
seated row machine
5 heavyish triples
band pullaparts
prob gonna be lifting 3-4x a week alternating upper and lower body stuff and also alternating heavy ohp/bench on upper days