Anthony21's Training Log

[Anthony21]

531 C3 W3 D2 PR SET w/FSL

Jul 9, 2022

Bodyweight 200

Transformer Bar low bar squat
165x5
190x3
210x12 @8



165x5
165x5
165x5
165x5
165x5

Pull Up
10x8
10x8
10x8

Reverse hyper
90x25
90x25
90x25

Trap bar shrug
156x12
156x12
156x12

[CW47]

Really good squats. You look very comfortable with the Transformer bar now.

[Anthony21]

What’s up everyone. So long story short I decided to get back with my powerlifting coach that I was with years ago and when I was at my strongest. It feels good to have some real direction now with my training so I’m looking forward to getting stronger.

Nov 14, 2022

Pause bench
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Sling shot bench
225x1
225x1
225x1

DB Bench
60x8
60x8
60x8

Dumbbell rear lateral
25x12
25x12
25x12

Pulldowns
110x12 Wide grip
110x12
110x12

Hammer Curl
45x12
45x12
45x12

[Anthony21]

What's up world. It's been a while since I've been on here. I figured this forum would have been dead and gone by now since it's a shell of its former self.

Guess I was wrong. A lot has happened since my last post in November last year. Long story short I've had issues with a lower back strain that has resulted in continual lower back tightness throughout the day.

When it first occurred I couldn't train at all and had to take some time to recover. I finally got to a point where I was able to train again but had to alter some things. One was going from a conventional to a sumo deadlift to take the strain off my lower back. I've had to drop weight significantly in lifts to slowly build back up and not lift like an idiot.

With that said I intend to keep this log active again. I'm running 5/3/1 and in the 3rd week of my first cycle. I opted to go with the original 5/3/1 where you're hitting amraps on the third set. So far things have been going great and feeling great.

So instead of dropping all my training for the last 3 weeks, I'll post my most recent training from yesterday and just go from there with logging.

Jul 11, 2023
Bodyweight 211
5/3/1 Original C1, W3, D2

Squat
140x5
160x3
180x10 + set

Trap Bar RDL
166x9
166x9
166x9

Monkey feet single leg extension
20x15
20x15
20x15

Reverse hyper
80x20
80x20
80x20

Banded crunch
0x25
0x25
0x25

[Anthony21]

5/3/1 Original C1, W3, D3

Jul 13, 2023
Bodyweight 213.6

Barbell overhead press
90x5
100x3
110x10 + set

Incline Bench Press
140x9 +1 rep
140x8
140x6
140x5

Pendlay row
155x10
155x10
155x10
155x10
155x10

Dead stop rolling tricep extensions
35x10
35x10
35x10

Dumbbell Bicep Curl
25x12
25x12
25x12

Dumbbell Lateral Raises
20x12 +2 reps
20x12 + 2 reps
20x12 +2 reps

Solid training session this morning. Was a bit disappointed with my incline bench work so added a 4th set. The goal was to get 9 reps for 3 sets to improve by 1 rep but that wasn't in the cards this morning. No worries I'll just continue to hammer away at it.

[Anthony21]

5/3/1 Original C1, W3, D4

Jul 14, 2023
Bodyweight 214

Sumo deadlift
200x5
230x3
260x10 + set



SSB Good Morning
80x12
80x12
80x12
80x12

Dumbbell Bulgarian split squat
45x12 + 2 reps
45x12 + 2 reps
45x12 + 2 reps

Dumbbell Row
90x10
90x10
90x10

This morning's training was great. When it comes to my sumo deadlift I felt today my positioning was a lot better. I was able to get more upright which to my understanding is something you want to shoot for when it comes to pulling sumo. Each set felt great and my top set (AMRAP set) felt good and strong. The next two days are rest days and Cycle 2 starts next Monday.

[CW47]

Your sumo looks REALLY good, especially considering it's a relatively new lift for you. It almost looks like you could sit back just a little to get even more upright, but it might just look that way to me because of the camera angle. And 260 is looking pretty light for you.

[Anthony21]

Your sumo looks REALLY good, especially considering it's a relatively new lift for you. It almost looks like you could sit back just a little to get even more upright, but it might just look that way to me because of the camera angle. And 260 is looking pretty light for you.

Thanks man. I definitely am working on sitting back a little more but don’t want to turn it into a squat pattern you know? I’ll see how it goes next week and appreciate the advice.

[Anthony21]

Cycle 2 W1, D1,

Jul 17, 2023
Bodyweight 213

Bench Press (all reps paused)
115x5
130x5
150x15 + 5 reps from last week

Banded dips
0x10 Red mini band
0x10
0x8
0x8

Pulldowns w/Darko shorty bar
115x12 + 2 reps
115x12 + 2 reps
115x12 + 2 reps

Meadows row
50x12
50x12
50x12

Dumbbell Bicep Curl
25x12
25x13
25x13

[Anthony21]

Cycle 2, W1, D2

Jul 18, 2023
Bodyweight 212

Squat
130x5
150x5
170x12 + set plus 2 reps from last week

Romanian deadlift
160x10 + 2 reps
160x10 + 2 reps
160x10 + 2 reps

Monkey feet single leg hamstring curl
25x12
25x12
25x10

Monkey feet single leg extension
25x15
35x15
35x15

Reverse hyper
100x15
100x15
100x15

Real solid training day this morning and was happy with how my squats went.

[Anthony21]

531 Original C2, W1, D3

Jul 20, 2023
Barbell overhead press
80x5
90x5
100x12 + set + 2 reps from last week

Incline Bench Press
140x8
145x5
145x5
145x5

DB skull crusher
35x10
35x10
35x10
35x12

Pendlay row
160x8
160x8
160x8
160x8

Dumbbell Lateral Raises
25x10 +5lbs
25x10
25x10

[Anthony21]

531 Original C2, W1, D4

Jul 21, 2023
Bodyweight 210

Sumo deadlift
180x5
210x5
240x12 + set + 2 reps

Banded leg curls
0x20 Black band
0x20
0x20
0x15

Dumbbell Bulgarian split squat
50x8 +5 lbs
50x8
50x8

Man was it beyond hot in my gym. Based on my gym clock it got up to 100 degrees during training. The top set of my sumo deadlift took everything out of me. By the end of the set I was just ready to be done with training. I just did some basic accessory work and just called it seeing as I just felt like passing out lol.

I was really happy with the 12 reps on my sumo. Sumo deadlifting is feeling really better with each session and I feel I'm becoming better with my technique. I hope everyone has a good weekend.

[Anthony21]

531 C2, W1, D1

Jul 24, 2023
Bodyweight 213.4

Bench Press (all reps paused)
120x3
140x3
160x13 + set

Pulldowns w/Darko shorty bar
120x10
120x1000
120x10

Dips (bodyweight)
15 +3 reps
15 + 3 reps
15 + 3 reps

Seated pulley back row
120x10
120x12
120x12

Banded tricep press down
0x50 Black band
0x50 Black band + red micro mini

Dumbbell Bicep Curl
35x10
35x10
35x10

Solid training session even though it was hot in the garage. A teaspoon of Himalayan pink salt helps combat that.

[Anthony21]

531 C2, W2, D2

Jul 25, 2023
Bodyweight 212

Squat
140x3
160x3
180x10 + set

Romanian deadlift
165x8 +5 lbs
165x8
165x811

Power shrug
185x8
185x8
185x10

Monkey feet single leg hamstring curl
20x15
20x15
20x12

Reverse hyper
110x16
110x16
110x16

Calf Raises
120x10
120x10
120x10

[Anthony21]

531 C2, W2, D3

Jul 27, 2023
Bodyweight 212

Barbell overhead press
85x3
100x3
110x10

Incline Bench Press
125x10 Paused reps
125x10 Paused reps
125x10 Paused reps

DB skull crusher
40x10 +5 lbs
40x10
40x10

Pendlay row
160x10 +2 reps
160x10 + 2 sets
160x10 +2 sets

[Anthony21]

531 C2, W2, D4

Jul 28, 2023
Bodyweight 211

Sumo deadlift
200x3
225x300
250x10 + set

Chest supported upper back row
70x10
70x10
70x12

Dumbbell Bulgarian split squat
50x10 +2 reps
50x10
50x10

Banded leg curls
0x15 Black + red micro mini
0x15
0x12

I'm happy with how my sumo deadlift has been going. Each session it's feeling better and better. I'm pleased with how my AMRAP set felt. I could of pushed for 2 more reps but wanted to leave those in the tank to make sure they didn't turn into grinders.

Have a good weekend.

[Anthony21]

531 Original C2, W3, D1

Jul 31, 2023
Bodyweight 213

Bench Press
130x5
150x3
170x10 + set

Pulldowns w/Darko shorty bar
120x12 + 2 reps
120x12 + 2 reps
120x12 + 2 reps

Dips
12 Red micro mini band
12
12

Chest supported EFTS American cambered bar row
88x15
138x12
138x15

Solid morning of training.

[CW47]

Nice workout as usual.

Didn't know what the Darko shorty bar was until I just looked it up. Pretty neat piece of equipment - simple, with good functionality. You ever use it for T-Bar Rows?

[Anthony21]

Nice workout as usual.

Didn't know what the Darko shorty bar was until I just looked it up. Pretty neat piece of equipment - simple, with good functionality. You ever use it for T-Bar Rows?

I have used it for T-Bar rows and it's really great for that as well. Being able to adjust the width of your grip is a nice addition.

[Anthony21]

531 Original C2, W3, D2

Aug 1, 2023
Bodyweight 213

Squat
150x5
170x3
190x10 + set

Romanian deadlift
165x10 + 2 reps
165x10 + 2 reps
165x10 + 2 reps

Reverse hyper
100x15
100x15
100x15

Barbell shrug
165x10
165x10
165x10

Squats felt good this morning and was happy with hitting 10 reps. I'm also happy that my lower back has been holding up during these sessions.

[Anthony21]

531 Original C3, W3, D3

Aug 3, 2023
Barbell overhead press
90x5
100x3
115x10 + set

Incline Bench Press *paused reps
130x8 +5 lbs
130x8
130x8

DB rolling tricep extensions
40x12 + 2 reps
40x12 + 2 reps
40x12 + 2 reps

Pendlay row
165x8 +5 lbs
165x8
165x8

Wide grip pull-down
90x15
90x15
90x15

[Anthony21]

Aug 4, 2023
Bodyweight 212

Sumo deadlift
210x5
240x3
270x8 + set

Pull Up
8
6
8

Dumbbell Bulgarian split squat
50x12 + 2 reps
50x12 + 2 reps

I cut this training session short. After deadlifting in close to 100 degree weather in my garage I felt like puking and had a headache. Instead of being dumb and pushing through I just kept everything else short and ended this cycle strong.

[Anthony21]

531 Deload week D1

Aug 7, 2023
Bodyweight 216

Bench Press
130x5 x5
145x5 x5
160x1 x1
180x1 x1

Pulldowns
125x12 +5 lbs
125x12
125x12

DB Bench
60x12
60x12
60x12

T bar row
90x12
90x12
90x12

Banded tricep press down
0x25 Purple band
0x25

Dumbbell Bicep Curl
30x12
30x12
30x12

Summary: This week will be a deload week so nothing crazy. Worked up to next cycle's training max then moved on to accessory work. Have a great day.

[Anthony21]

531 Deload D2

Aug 8, 2023
Bodyweight 215

Squat
140x5 x5
160x5 x5
180x1 x1
200x1 x1

Romanian deadlift
170x8 +5 lbs
170x8
170x8

Barbell shrug
170x12
170x12
170x12

[Anthony21]

531 Deload week D3

Aug 10, 2023
Bodyweight 213

Barbell overhead press
90x5
100x5
110x1
125x1

Incline Bench Press *paused reps
130x10 +2 reps
130x10 + 2 reps
130x9 +1 rep

Pendlay row
165x10 +2 reps
165x10 + 2 reps
165x10 +2 reps

Simple training and straight to the point.

[Anthony21]

531 Original Deload Week D4

Aug 11, 2023
Bodyweight 215

Deadlift
200x5
230x5
260x1
290x1
315x1
405x1

Dumbbell Bulgarian split squat
55x10 +5 lbs
55x10
55x10

Banded leg curls
0x25 Black band
0x20 Black band + red micro mini
0x20 Black band + red micro mini

Well I went off the script so to speak this morning. I worked up to my training max for next cycle. Things felt good but seeing as I never pushed my sumo to see where it's at I figured I'd work up to 1 heavy single. That single ended up being 405 which I felt good about since I felt I had some more reps in me.

[Anthony21]

531 Original C3, W1, D1

Aug 14, 2023
Bodyweight 216

Bench Press *paused reps
120x5
135x5
150x16 + set plus 1 rep

Pulldowns
140x10
140x8
140x9

Seated pulley back row
140x10
140x15
140x12

Banded tricep press down
0x25
0x25
0x25

Dumbbell Bicep Curl
25x15
25x15
25x15

[Anthony21]

531 C3, W2, D2

Aug 15, 2023
Bodyweight 213.4

Squat
140x5
160x5
180x12 + set plus 2 reps @ this weight

Romanian deadlift
185x6
185x6
185x6

Reverse hyper
120x15
120x15

[Anthony21]

531 Original C3, W1, D3

Aug 17, 2023
Bodyweight 214

Barbell overhead press
80x5
90x5
100x12 + set plus 2 reps at this weight

Pendlay row
170x8 +5 lbs
170x8
170x8

Supinated lat pull down
115x12
115x12
115x12

Rolling dumbbell tricep extension
35x12
35x12
35x12

Dumbbell Bicep Curl
35x12
35x12

[Anthony21]

531 Original C3, W1, D4

Aug 18, 2023
Bodyweight 214.6

Sumo deadlift
190x5
220x5
250x12 + set plus 2 reps at this weight

Transformer Bar good morning
125x12
155x8
155x8

Dumbbell Bulgarian split squat
60x8 +5lbs
60x8