Anthony21's Training Log

[CW47]

Seems like the program is going great so far.

[Anthony21]

Seems like the program is going great so far.

I'm definitely enjoying it a lot so far and excited to see the progress.

[Anthony21]

May 6, 2022
Bodyweight 204

Candito Linear W3 D4

Spoto press
180x4 +10 lbs
180x4
180x4
180x4
180x4
180x4

Jm press
90x12 +10lbs
90x12
90x12

Pulldowns
120x12 +5lbs
120x12
120x12

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

Seated pulley back row
125x12
125x12
125x12

Another great training session.

[Anthony21]

May 8, 2022
Bodyweight 205

Candito W4 D1

High bar squat
200x6 +10lbs
200x6
200x6

Deadlift
235x6 +10lbs
235x6

Reverse hyper
180x20
180x20
180x20

It was suppose to be a rest day but I was bored and decided to train seeing as I felt good. My squat and deadlift felt solid. I dropped the SSB split squat cause I felt there was no need for them right now, that or I was just too lazy lol.

[Anthony21]

May 9, 2022
Bodyweight 204.6

Candito Linear W4 D2

Bench Press
195x6 +5lbs
195x6
195x6

Chest supported Trap bar row
175x8 +10lbs
175x8
175x8

Dumbbell shoulder press
45x12 +2 reps
45x12 +2 reps
45x12 +2 reps

Pull Up
9 +1 rep
9 +1 rep
9 +1 rep

Tricep press down
45x12
45x12
45x12

Another solid day of training, can't complain.

[Anthony21]

May 11, 2022
Bodyweight 205

Candito Linear W4, D3

Pause squat
185x4 +5lbs
185x4
185x4
185x4
185x4
185x4

Pause deadlift
215x4 +10lbs
215x4
215x4

Reverse hyper
180x20
180x20
180x20

Solid training session. Squats and deads felt spot on and good.

[Anthony21]

May 12, 2022
Bodyweight 206.2

Candito linear W4, D4

Pause bench press
185x4 +5lbs
185x4
185x4
185x4
185x4
185x4
225x1



SSB JM press
95x10 +5lbs
95x10
95x10

Pulldowns
125x10 +5lbs
125x10
125x10

Dumbbell Lateral Raises
25x12 +2 reps
25x12
25x12

Dumbbell Row
45x12 Slow and controlled
45x12
45x12

This morning's training session went great. I decided to go with a pause bench instead of the spoto press because I prefer a full pause at the chest personally. All my main sets felt strong so I decided let me go for 225 for a paused single. It's been a while since I even hit 225 but I was feeling strong and confident so I said f*ck it. 225 went up nice and solid, especially after doing 6 sets with 185 prior.

[Filmbuff81]

Training looking very solid and that benched looked easy.

How you like the elbow sleeves? Looks like sbd?

I’m starting to feel it in my elbows and triceps these days while my cut continues so I was contemplating elbow sleeves.

[Anthony21]

Training looking very solid and that benched looked easy.

How you like the elbow sleeves? Looks like sbd?

I’m starting to feel it in my elbows and triceps these days while my cut continues so I was contemplating elbow sleeves.

Thanks man! Training has definitely been going good.

They are SBD elbow sleeves. I've had them for several years and they have held up great, no complaints.

[Anthony21]

What's up everyone. So I gave Candito a little 4 week run. I decided permanently going forward that I will be running 5/3/1 for the foreseeable future. I know I have said this before and gone against that for whatever reasons that may have been. Based on starting a new job and just how I want to focus my training it makes sense for me. So I'm going to hold myself accountable on this and make sure that I stay the course and stay focused.

With that said I'll be running BBB (Boring But Big) for several cycles so that'll kick start things.

May 14, 2022
Bodyweight 203

531 BBB C1, W1, D1

Bench Press
120x5
140x5
160x5
95x10
95x10
95x10
95x10
95x10

Band Face pull *superset between bench
0x10 Black heavy band
0x10 Black heavy band
0x10 Black heavy band
0x10 Black heavy band
0x10 Black heavy band

Dips
10
10
10
10

Pull Up
6
6
6
6

Fat Gripz barbell curl
50x12
50x12
50x12

[Anthony21]

May 15, 2022
Bodyweight 204.3

531 BBB C1, W1, D2

Squat
130x5
150x5
170x5
100x10
100x10
100x10
100x10
100x10

Trap bar SLDL
155x10
155x10
155x10

Hanging leg raises
0x10
0x10
0x10

[CW47]

Solid training, as always.

I don't think there's anything wrong with changing programming for someone like yourself. It's really only a problem for those that never stick to a program for more than a month.
5/3/1 is like home for you. Sometimes a vacation is just what's needed, but you always have that familiar and reliable home base to go back to.

[Anthony21]

Solid training, as always.

I don't think there's anything wrong with changing programming for someone like yourself. It's really only a problem for those that never stick to a program for more than a month.
5/3/1 is like home for you. Sometimes a vacation is just what's needed, but you always have that familiar and reliable home base to go back to.

It's funny you mention that. 5/3/1 is always that program I go back to no matter what other fancy program I have tried. No matter what I just keep coming back to it which is what made this decision easy for me. 5/3/1 is simple, and it works. For me it's the perfect program because of that.

[Anthony21]

May 17, 2022
Bodyweight 202

531 BBB C1, W1, D3

Barbell OHP
75x5
90x5
100x5
60x10
60x10
60x10
60x10
60x10

Chin up (bodyweight)
8
8
8
*super set with first three sets of OHP

Chest supported trap bar row
155x10
175x9 +1 rep
175x9 +1 rep

Dumbbell skull crusher
30x12
30x12
30x12

Dumbbell lateral raise
30x8 +5lbs
30x8
30x8

Incline dumbbell curl
20x12
20x10
20x10

Solid training session this morning. I'll be working out in a little earlier for two days during the weekday due to a new job and training. I haven't woken up at 5am to train in a while but it still went good.

Tomorrow is deadlifts.

[Anthony21]

May 18, 2022
Bodyweight 202 (two days now at this weight which is good)

531 BBB C1, W1, D4

Deadlift
170x5
200x5
230x5
135x10
135x10
135x10
135x10
135x10

Ab wheel
10
10
10

I forgot how deadlift day on BBB is such a conditioning type of training session lol. After I was done with my 5x10 sets I just felt like enough work was done that there really wasn't a need for additional supplement work aside from just hitting the ab wheel.

I mentioned that this is my second day weighing in at 202lbs. I've been on a slow cut now for several weeks. I've hit 202 in the past but my bodyweight would fluctuate up and down. Hitting 202 for two days is the first time it's happened so hopefully this is an indication on some progress. I have a goal weight of hitting 190lbs and after that I'll probably eat at maintenance for a couple weeks before deciding what nutrition goal to take on.

The next two days are rest then week 2 kicks off on Saturday,

[CW47]

Sets of 10 on deads are no joke! Well done on getting through it. I'm sure it will get easier over time (from a conditioning standpoint at least).

[Anthony21]

Sets of 10 on deads are no joke! Well done on getting through it. I'm sure it will get easier over time (from a conditioning standpoint at least).

For the most part I felt good. I just didn't feel like doing any other accessory work afterwards lol.

[Filmbuff81]

Great work and nice job with the cut.

As CW said there’s nothing wrong with venturing away then coming back to what you enjoy and feel works best for you.

I venture off program so often my training probably looks insane from the outside lol.

[Anthony21]

Great work and nice job with the cut.

As CW said there’s nothing wrong with venturing away then coming back to what you enjoy and feel works best for you.

I venture off program so often my training probably looks insane from the outside lol.

My training has definitely felt inconsistent with me trying different things. I made the decision to finally just stick to what I feel comfortable with so I'm hoping that pays off which I'm sure it will.

I'm hoping to hit that 190 mark soon. I actually just watched a video from Layne Norton on something he coined "diet sprints." Have you heard of it before? It's basically where you go 2-4 weeks in a larger deficit where the goal is to lose a greater amount over the course of that 2-4 weeks. Afterwards you eat at maintenance for 1-2 weeks before then starting up another diet sprint. His logic behind it is that it helps with the psychological part of cutting and people see quicker results in that 2-4 week period since their eating in a larger deficit.

[Filmbuff81]

My training has definitely felt inconsistent with me trying different things. I made the decision to finally just stick to what I feel comfortable with so I'm hoping that pays off which I'm sure it will.

I'm hoping to hit that 190 mark soon. I actually just watched a video from Layne Norton on something he coined "diet sprints." Have you heard of it before? It's basically where you go 2-4 weeks in a larger deficit where the goal is to lose a greater amount over the course of that 2-4 weeks. Afterwards you eat at maintenance for 1-2 weeks before then starting up another diet sprint. His logic behind it is that it helps with the psychological part of cutting and people see quicker results in that 2-4 week period since their eating in a larger deficit.

I haven’t heard that specific term but I’ve seen people discuss it.

I know mike Israetel will do it and others.

Makes sense though so I’m sure you’ll see some solid results.

[Anthony21]

I haven’t heard that specific term but I’ve seen people discuss it.

I know mike Israetel will do it and others.

Makes sense though so I’m sure you’ll see some solid results.

I'll see if I want to implement something like that. I might if it becomes a struggle on a normal traditional cut.

[Anthony21]

I have a little catching up to do so here we go with last week's training.

May 21, 2022
Lightest body weight during the cut so far.
Bodyweight 201.8

Bench Press
130x5
150x5
170x5
*paused on the first three sets
105x10
105x10
105x10
105x10
105x10

Band Face pull *done in between the first 3 sets of bench
0x15
0x15
0x15

Pull Up *done after each set on the 5x10 bench sets
10 +4 reps
10
6
8
6

Dips
25x10
25x10
25x10
25x10

Fat Gripz barbell curl
55x12 +5lbs
55x12
55x12

Face pulls
25x12 External rotation focused
25x12
25x12

[Anthony21]

May 22, 2022
Bodyweight 200.8
531 BBB C1, W2, D2

Warm-up
Jumps 4 sets 5 jumps
Banded sidewalks 2x10
Banded bodyweight squats 2x12
Dead bug 2x8
Squat stretch to hamstring stretch x10

Squat
140x5
160x5
180x5
110x10
110x10
110x10
110x10
110x10

Trap bar SLDL
160x10 +5lbs
160x10
160x10

Hanging leg raises
0x12 +2 reps
0x12 + 2 reps
0x12 +2 reps

[Anthony21]

May 24, 2022
Bodyweight 201.8

531 BBB C1, W2, D3

Warm-up
Shoulder Rok 2x8
Banded dislocations x12
Band pull aparts 2x25
Chest supported shoulder complex (v raise, front raise, Cuban press)x8

Barbell overhead press
45x10 (Warm-up)
65x5 (Warm-up)
80x5
90x5
105x5
65x10
65x10
65x10
65x10
65x10

Chin Up
10 +2 reps
10 +2 reps
10 +2 reps

Barbell Row
140x12
140x12
140x12

DB skull crusher
25x12
35x10 +5lbs (30 lbs last week)
35x10

Dumbbell Lateral Raises
30x9 +1 rep
30x9 +1 rep
30x9 +1 rep

Face pulls
27.5x15
27.5x15
27.5x15

Dumbbell Hammer Curls
35x10
35x10
35x10

[Anthony21]

May 25, 2022
Bodyweight 201

531 BBB C1, W2, D4

Warm-up
Side to side leg swings x8
Dead bug x10
Glue bridge x12
Straight leg kick-ups x12

Deadlift
190x5
215x5
240x5
150x10
150x10
150x10
150x10
150x10

Kneeling weighted Crunch
70x12
70x12
70x15

Reverse hyper
180x25 +5reps
180x25 +5 reps

Neck extension
25x10 Laying supine
25x10
25x10

[Anthony21]

May 28, 2022
Bodyweight 201.4

531 BBB C1, W3, D1

Bench Press
140x5
160x5
180x5
115x10
115x10
115x10
115x10
115x10

Dips
30x10 +5lbs
30x10
30x10

Pull Up
10x6
10x6
10x6
10x6

Face pulls
45x12
45x12
45x12

Fat Gripz barbell curl
60x10
60x10
60x10

[Filmbuff81]

Looks like training has been going well.

Great work.

[Anthony21]

Looks like training has been going well.

Great work.

Thanks, man. Training has been going well. Squat and deadlift day are a nice conditioning day with the 5x10 sets lol.

[Anthony21]

May 29, 2022
Bodyweight 200

531 BBB C1, W3, D2

Squat
155x5
170x5
190x5
120x10
120x10
120x10
120x10
120x10

Trap bar SLDL
160x12 +2 reps
160x12 +2 reos
160x12

Standing banded crunch
0x20
0x20

Solid day of squatting. Everything felt good and fast as it should be at these weights. I'm looking forward to future cycles to see where my squat is at that time.

I hope everyone had a good weekend of training and or rest and have a good Memorial Day. It's a rest day for me and back to training tomorrow for some OHP and upper bodywork.

On a side note, I finally ordered the EliteFTS American Cambered Bar to add to my garage gym. It's been a bar I've been wanting for a while now. I was deciding between this or the Kabuki Kadillac bar and decided to go with the EliteFTS bar. I'm definitely excited to get it in my garage and start implementing it into my training.

[CW47]

Nice! Congrats on the new purchase.
You've been stringing together some great workouts.