hawaii's 5/3/1 log

[hawaii]

5/3

just doing whatever while I'm dieting. weighed in at 163 this morning.

Power cleans
135x1 x5
165x1 x3
185x1
195x1
205x1
215x1
225x1 x3

hi pull + hang PC
185x1 x5

pendlay rows
135x3 x3
165x3
185x3

pullups
bw x5
+25lbs x2
+60lbs x2
+90lbs x1 (rest ~10 sec, then 1 chinup) x2

shoulder prehab stuff

 

[hawaii]

5/4

incline bench
bar x10 3
85x5
135x5
165x3
195x3
225x3
195x3
195x3 (close grip)

paused squats (just did these for some rest before military press)
up to 225x3x3

power clean + 2 military presses
135x1
155x1
175x1
165x1
155x1

good mornings with just the bar.. shoulder prehabs

 

[hawaii]

5/5

hang PC (right above knees until 205)
95x3 x2
115x3
135x3
165x3
185x1
195x1
205x1
225 f (+5lb pr attempt.. dumb to try in hindsight)
185x1 x3

snatch hi pull
115x2 x2

power snatch
115x1 x3

Supposed to be an off day, but I'm trying to eat today.

 

[MMS]

you got some strong ass traps

 

[hawaii]

not at all.. oly movements are a lot of hips. I don't even consciously shrug when I do them or do shrugs ever (other than clean/snatch pulls).

5/7

power cleans + random front squats (to get warm)
115x1 x6

power snatch
115x1 x3

muscle snatch (first time trying these.. so all PRs really lol)
115x1 x2
125x1
135x1 x2 pr
135 f (my PS pr is 145 I think.. but that was months ago)

power clean
135x1 x3
165x1
185x1
195x1
205x1 (woulda did more, but hurt a finger somehow)

clean pull (straps)
225x1
255x1
275x1

deadlift (straps)
295x3
325x3

highbar backsquat
205x3
225x3
245x3 x2

paused front squat
205x2 x2

 

[hawaii]

5/8 bodyweight 161

bench
bar x10
95x10
135x5
165x5
195x3
225x2
245x2
265x4 (got 275x4 before I started cutting..very happy with this)

pullups
bodyweight x3 x5 (on the min.. kinda like speed work, I guess)
+35 x3
+60 x2
+80 x2 x2
chinups
+80 x5 x3

standing military press
135x3
155x2
165x2 x3

incline bench
135x20
135x15

shoulder prehabs

IDK... this was a crazy day. Only had a ~50g protein shake prior and this is my lowest bodyweight since almost a year ago.

I'm having a cheat meal tonight,,, earnt that buck

 

[hawaii]

5/10 bodyweight 160

paused front squat
up to 205x1

clean hi pull + power clean
135x1 x3
165x1 x3
185x1
195x1
205x1 x3

front squat
205x2
225x2
235x2

hbbs
245x2
255x2

GHR
3x10

Planned on doing trap bar DL after the backsquats, but was feeling gassed, so did some glute ham raises instead.

 

[hawaii]

5/12

squat
up to 225x3 x3 (paused third set)

bench
225x3
245x3
265x3

incline
185x3
195x3

Been fukkin up with the diet. Back on the grind tomorrow.

 

[hawaii]

5/14

PCs
115x1 x5 +randon FS
115x3
135x3
155x3
175x3
185x3
195x3
205x3
215x1
230 f
240 f
235 f (racked all the fails, just lost em forward smh)

clean pulls
255x1 x4
255x2

hbbs
205x3
225x3
255x2
275x2
255x2

3x5 muscle ups
a few sets random hanging ab stuffs

 

[LastKING_BLU]

dam son you killin them cleans

 

[hawaii]

dam son you killin them cleans

easily my fav movement. used to do em 4-6x a week

5/15 bodyweight 160 this morning

shoulder prehabs

standing military press
bar x10
65x5
95x5
135x1 x3
155x1 x2
165x1
175x1 x3
155x3

incline bench
bar x10
95x5
135x5
165x3
195x3
225x3
245x2

pendlay rows
135x3 x3
155x3
175x3
195x3
230 f (lol... wanted 3 for a PR)

standing dumbbell presses
60s x6 x2 (surprisingly difficult)

more shoulder prehabs


I thought about switching to Layne Norton's PHAT, but idk if I can give up doing power cleans. Where could I throw them in if I did it?

 

[hawaii]

5/17

PCs
135x3 x3

hbbs
135x3
155x3
175x3
195x3
225x3
245x2
265x2

clean pull
225x2
245x2 x2

dead today

 

[hawaii]

5/18

pullups
3x3

muscleups
2x2
1x10 (+1 rep pr.. had a couple more.. maybe)

pullups
+35x2
+70x5 x2

chinups
+70x5 x2

pullups
1x22 (+1 rep pr)

pushups (feet elevated, elbows tucked)
1x50

off til monday

 

[hawaii]

[YOUTUBE]i-SBUAMpu5Q[/YOUTUBE]

 

[hawaii]

5/21 weighed in at 159

f'd around and tried doing PHAT upper body power day

weighted chinups
bw x3 x4 (on the min)
+25x3
+60x3
+100x5 (PR by +5 or 10lbs.. idk)
+100x3 x2

pendlay rows
155x8 x2 (easy)

weighted pullups
+25 x8
+35 x6

incline bench
bar x15 x2
85x5
115x5
145x5
175x3
205x3 (I had 245x2 or something last week, but no spotter)
195x4 x2

flat bench (supposed to use dumbbells but I hate those)
225x6 x2

military press
135x6 x2
135x5 (lol... no way I make the 6th)

inverted rows
3x10
supersetted with rope pushdowns
3x12