5/3/1 log

[DLeeicious]

Diet Today:
Calories = 2530
fat = 97g
carbs = 257g
protein = 160g

Workout wasn't great 1-2 reps short of where I wanted at 255 but the paused squats felt awesome

Squats:
warm ups
195x5
225x5
255x7 (5+) No reason to be less than 8-9 here just felt heavy today

2 count pause squats:
205x5x5

Leg Curls:
210x5x10

That's it. Got back to back basketball games tomorrow and Thursday. Will do something like Friday bench, Saturday DLs, Monday OHP, tuesday squat I'm thinking but may switch it up and move to a few morning workouts to work around the back to back games until that stops in a month or so

[DLeeicious]

Diet today:

Calories 3,016
Fat 124g
carbs 316g
protein 166g

a little high on the cals but probably burned a ton in basketball game tonite. We have been pretty horrible in this league but we beat the first place team tonite by 10 so was a solid game. I am an average 3 point shooter and hit 9 of them tonight lol was just one of those nights I guess don't think I've ever hit 9 before

[DLeeicious]

diet today:
calories = 2307
fat = 81g
carbs = 130g
protein = 250g

protein way high because all I had at the office was grilled chicken so I ate a **** ton, would much rather take a bunch of that in carbs

[DLeeicious]

Not a great workout again. These back to back games are brutal feel all banged up. whatever not an excuse just gotta bring it a little harder

Bench
warm ups
145x5
165x5
185x10 -> had some in the tank but also had a moron spotter who ruined my rhythm - the usual

2 count Pause bench:
165x3x5

^^^ Adding in paused work. Eventually every set I do will have a pause but for now just going touch n go for 5/3/1 portion with some extra volume 2 count pause. Have to pause in competition so I want to get used to it

Incline Bench:
155x3x5

tricep stuff and cable crunches/ab wheel

diet:
Calories 2882
fat 125g
carbs 255g
protein 185g

[FlakeyFool]

Video your bench

[DLeeicious]

will do. it will most likely be a horrible angle because of where the benches are there is nothing to set my phone on other than the ground but I'll see what I can do maybe I can stack something to set it on

[DLeeicious]

diet today:

calories 2644
fat 122g
carbs 223g
protein 160g

[FlakeyFool]

Im sure someone wouldnt mind holding it for you

[DLeeicious]

DLs:
warm ups
230x5
265x5
300x11 (5+) PR!

DB Rows:
105x3x12

Pull ups:
8,7,6 -> just dead at this point always, need to work on conditioning a little I think

Some bicep stuff and out

[DLeeicious]

food:
cals 2655
118g fat
218g carbs
175g protein

[DLeeicious]

OHP:
warm ups
105x3
120x3
135x6 (3+) PR (i think this is a PR with full ROM)

Shrugs:
225x10
315x10 - no straps
315x12 - straps

Arnolds:
50x10
50x10
50x8

ab wheel 3x10

basketball the next 2 nights

[DLeeicious]

Food:
2548 calories
70g fat
310g carbs
173g protein

[DLeeicious]

food:
cals 2630
fat 81
carbs 332
pro 147

[DLeeicious]

food:
2339 cals
104g fat
151g carbs
192g protein

don't feel as beat up from bball this week conditioning is getting better. Squats tomorrow

[DLeeicious]

Had a good overall workout but real bad 3+ set I know that can happen not gonna let it bother me too much. But I did a ton of extra volume out of anger, and also I was next to a couple guys squatting 600+ which was motivating and I also was picking their brain so didn't want to leave the rack lol

Squats:
warm ups
210x3
240x3
270x5 (3+)

3 count pause squats:
225x2 for I think 8 sets. Learned to really try to explode out of the hole in these and they felt awesome

Leg curls:
240x3x8

Finished off the legs with 10 minutes on the stair stepper

Food:
cals 2786
fat 77g
carbs 346g
protein 186g

Bench tomorrow will video