hawaii's 5/3/1 log

[hawaii]

2/21

didnt start with soft tissue work cuz I was lazy


liftrunbang phase 1 week 2
power cleans
95x1
135x1 x5
155x1 x4
185x1 x3
205x1
215x1
225x1 x3
deadlifts
245x1
add 1" deficit
245x1
265x1
275x1
280x1
235 (1 SDLD + 3 RDLs) x 3

clean pulls
225x5 x3

back extensions 1x20.. 2x10

pvc lower body / hips / lats

 

[hawaii]

205x1...225x1 PC from other day. Def improving on the early arm bend. Gotta work on catching weight lower as weights get heavier cuz I catch everything high OR I fail. smh

[ame]https://www.youtube.com/watch?v=wVErW6mempQ[/ame]

2/21

shoulder prehabs
band pullaparts
tricep smash on barbell

liftrunbang phase 1 week 2
incline bench
bar x20 x2
95x10
115x5
135x4
160x3 paused
175x2 paused
190x1 paused
205x1 paused
210x1 paused
175 repout = 10
135x5 x5 (2 close grip, 2 reg, 1 cg)

military press
95x6 x5
135x5

pendlay rows
135x5
155x5
175x5
155x5 x2

one arm pullups (on gravitron)
2x3r
2x2
2x5r
anywhere from -70lbs to -90lbs

facepulls
5x20

short rest in the beginning all the way until the pendlays. just gassed by then, but get through the facepulls quickly.

 

[hawaii]

2/25

lots of foam rolling lower body / lats

liftrunbang phase 1 week 3
hbbs
bar x10 x2
95x5 x2
115x5
125x5
145x4
170x3
190x2
220x1
225x1
235x1
paused hbbs
190x3 x2
135x5 x3 narrow stance
115x5 (narrow stance frontskwats) x3

clean pulls
205x5 x2
205x3 x5

pvc rolling lower body / foam roll lats
not enough stretching

decent session. short rest, so I got through it pretty quick, esp the skwats.

another month of dieting (through march), 2 week diet break, reevaluate. that's the plan, anyway.

 

[hawaii]

2/26

pvc rolling lower body / foam roll lats
barbell smash triceps

liftrunbang phase 1 week 3
military press (pc'd all them)
20s x10 x2 (dumbbell press.. bar was loaded to 115)
115x3
125x2
145x1
150x1
155x1
135 repout = 10 (not bad.. good for the amount of time I took to get from 115 to here)

pullups
bw x3r x2
+25x1
+45x1
+60x1
+75x1
deadhang
+35x5 x2 (chins)
+35x3 rest 20s +3 reps (overhand)

military press
95x5
115x5 x5 (not full reps, just above sticking point)

doing that to save my right tricep. it gets irritated by pressing movements now. all the tricep smashing isn't working so far.

pullups 1x12 (lol.. 15 max prob)

pendlays
135x10 x4

band pullaparts 3x20r
pushups 1x20...1x15..1x10

shoulder prehabs

didn't have time to roll out after

 

[hawaii]

2/27

off day, but wanted to get some work in

inverted rows
20x6r

took about 25min. threw in a few pullups. went to the bars thinking I was gonna do 100 pullups, but the 12 rep set yesterday was kinda depressing.

 

[hawaii]

2/28

pvc lower body / hips / lats

liftrunbang phase 1 week 3
PCs
135x1 x3
155x1 x3
175x1 x3
195x1 (right knee feeling funny.. played it safe)
deadlifts
225x1
250x1
add ~1" deficit
250x1
275x1
280x1
290x1
250x3 x2

clean pull
225x3 x3

paused FS
95x5
115x5
135x5
155x5

good mornings
bar x15
65x10
85x8
95x5

GHR
3x10

pvc lower body / hips... some stretching

 

[hawaii]

3/2

shoulder prehabs
band pullaparts
triceps barbell smash

liftrunbang phase 1 week 3
incline bench
bar x20 x2
95x8
115x5
135x4 paused
160x3 paused
175x2 paused
205x1 paused
210x1 paused
215x1 paused
185 repout = 12
138x8 x3

press
115x6 x2
95x8 x2

pendlay rows
135x5
155x5
175x5
165x5
155x5

one arm gravitron pullups
5x3 @-92lbs

facepulls ~120 reps over 5 sets

best incline bench session so far of this program. the singles were fast and I was expecting about 8 reps at 185, so 12 is cool. Def had another rep and fav to get 14th.

 

[hawaii]

3/4

foam roll lower body / lats
barbell smash triceps
dig hip flexors into weight tree

liftrunbang phase 2 week 1
hbbs
bar x10
95x8
135x5
165x4
185x3
205x2
215x1
230x1
240x1
paused
185x3 x3
135x5 x3 FS

clean pull off ~1" deficit
185x5 x3

abs rope pulldown 3 sets

band pullaparts
shoulder prehabs

pvc lower body

I was dead while doing the clean pulls. Got all the work done in under 50min if I had to guess, which is a lot of work for me lol.

 

[hawaii]

3/5

foam roll lower body / lats
barbell smash triceps
dig hip flexors into weight tree

liftrunbang phase 2 week 1
military pressss
bar x10
65x10
95x5
105x4
125x3
135x2
140x1
150x1
160x1
125 repout = 10

pullups
3x3
+25x2
+45x2
+60x1
+85x1
+35x2 x3 deadhang
bw x10

military press
115x5 x3

pendlay rows
175x5 x3

band pullaparts 5x10r
abs rope pulldown 3 sets

shoulder prehabs
pvc lower body / lats

 

[hawaii]

3/7

started tracking macros this week, so minuswell update with those too. aiming for daily avg of 1700. I'm under that for the week as far as pace goes, but gonna "feast" on 3000 cals on sadderday, prob.

~1430 calories
44g fat
117g carbs
147g pro

foam roll lower body / lats

liftrunbang phase 2 week 1
power cleans
135x1 x4
135x2 x2
155x1 x2
175x1 x2
185x1
deadlift
205x3
235x1
add ~1" deficit
235x1
275x1 (felt slow)
290x1
300x1 (last two singles were a lot better/fast)
240x3 x2

snatch pulls (no touching floor after 1st rep)
135x5 x5

sldl
135x10 x3

pendlay rows
135x5 x3

band pullaparts
shoulder prehabs

because I was feeling dead, I took it easy on the accessory work. should prob be doing less anyway since I'm not eating enough (or at least optimally) and my hamstrings are sore 7 days a week.

 

[hawaii]

3/8 macros
~1208 calories
24g fat
96g carbs
156g pro

3/9

shoulder prehabs
band pullaparts
barbell smash triceps

liftrunbang phase 2 week 1
incline bench
bar x20 x2
95x10 x2
125x5
150x4 paused
175x3 paused
190x2 paused
200x1 paused
215x1 paused
225x1 paused (2sec pause.. kinda slow)
180 repout = 8 (had 4 maybe 5 reps in the tank)
155x6 x3 (paused ~1" off chest)

benching took < 30min.. not bad, coulda went faster.

military press
115x1
135x1
155x1
115x6 x3

pendlay rows
135x5 x2
155x3
175x3 x3

flat bench
95x5
135x5
185x3
205x1 paused
225x1 x2 paused

facepulls
5x20

rope pushdowns 30 reps + 15 reps rope hammer curlz
2 sets

flat bench feels so weird. I'm currently NOT confident that when I get back to consistently flat benching that the incline work will have carried over. if not, incline benching 300+ would be a cool consolation lol.

 

[hawaii]

3/9
~2415 calories
81g fat
271g carbs
191g pro

3/10
~1438 calories
61g fat
76g carbs
143g pro

puts me ~84 calories over for the week. gotta do a better job of eating closer to 2000 on my higher cal days since my daily avg goal is 1700. managed to have two 2400+ days this week.

 

[im12whatisthis]

Are you on a special diet? Seems like your macros bounce all over the place, especially fat do you see any negative effects with that?

+rep 5/3/1 brah, been doing it for 4 cycles now.

 

[hawaii]

Are you on a special diet? Seems like your macros bounce all over the place, especially fat do you see any negative effects with that?

+rep 5/3/1 brah, been doing it for 4 cycles now.

Naah I'm just a fool and want to make things harder for myself as far as dieting goes . I'm tryna average 1700 daily, and had a couple 2400+ days, so I had to make up for it by going low a few days. Doing a better job this week of staying <=2000 on my higher cal days.

I've read that you want a minimum of 0.4g per lb of LBM for fat, and I'm def getting enough of it. As long as you're over that, you should feel fine. No negative effects for me. The carbs have a lot of impact on me tho. If I don't get 100+ for a couple of days in a row, I'll feel like trash.

and I'm currently on liftrunbang programming right now. Dude is great friends with Wendler and they do a lot of similar stuff. Goin back on 5/3/1 later for sure tho.

 

[hawaii]

3/11
~1517 calories
56g fat
105g carbs
174g pro

was planning on eating closer to 2000 calories tonight, but not too hungry post wo. steak does that for me.

pvc lower body.. forgot about lats smh

liftrunbang phase 2 (week 2 of 3)
hbbs
bar x10 x2
95x7
135x5
160x4
185x3
205x2
220x1
240x1
245x1
paused hbbs
195x3 x2
135x3 x7 (3 lbbs, 4 hbbs, various foot widths)

10 reps ghr + 10 reps back ext

abs rope pulldown 3 sets

terminal knee extensions 2x15 (very light band)

too lazy to pvc after. not gonna lie, the skwats are slowing down just hoping it was a bad day. kept accessory work easy because of that. gonna chill on DL day too and prob just hit the main sets then some easy pause hbbs that day.