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Thread: Anthony21's 5/3/1 Training Log
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08-10-2018, 10:54 AM #61
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08-12-2018, 06:59 AM #62
Thanks, no doubt Wendler would kick me in the nads but he does seem to encourage some independent thinking. I will go with 5/3/1 rep schemes with deads and standing press next cycle so maybe just kick me in one of my nads instead
Definitely a plethora of info in Forever....not sure yet which is best for me so sticking with one that I got off Beyond for now
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08-15-2018, 12:14 PM #63
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
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08-15-2018, 01:35 PM #64
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Will update my last two training sessions. I messed up the percentages. Instead of doing my 3's week I did two training sessions with the 5's percentages (65%, 75%, 85%). No biggie though i'll just hit the 3's for those two next week.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-17-2018, 06:58 AM #65
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Well it looks like I didn't mess up my percentages. It was a case of me not reading my training app correctly.
Here are the last several days of training. All has been going well and training has been consistently feeling solid.
Aug 11, 2018 5/3/1 C5, W1, D4.
Body weight 184.4
Reverse hyper
90x25
90x25
Belt squat
140x12
140x12
140x12
140x12
Deadlift
290x3 70%
330x3 80%
370x6 90% 3+
Squat
230x5 70% FSL
230x5
230x5
GHR
10
6
10
12
Neck extension
25x25
25x25My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-17-2018, 07:00 AM #66
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 12, 2018 C5, W2, D1
Body weight 184
Band pull aparts
x15
x15
x15
x15
x25
Bench Press t&g
145x5 65%
170x5 75%
190x5 85%
Barbell overhead press
100x5 65% FSL
100x5
100x5
Close grip lat pulldown
125x12
125x12
125x12
125x12
105x10
85x8
65x6
Pendlay row
140x9
140x9
140x9
Dumbbell Lateral Raises
25x12
25x12
25x12
Banded tricep press down
x25
x20
x20
Preacher bar curl
75x8
75x8
75x8
Face pulls
55x16
55x16
55x16My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-17-2018, 07:01 AM #67
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 14, 2018 C5, W2, D2
Body weight 185
Barbell overhead press
100x5 65%
115x5 75%
130x5 85%
Dumbbell Row
60x12
60x12
60x12
60x12
Close Grip Bench Press
145x5 65% FSL
145x5
145x5
Weighted pull up
25x7
25x7
25x7
Db spider curl
25x12
25x12
25x12
Dumbbell Bicep Curl
25x12
25x8
25x8
Pushdowns
50x12
50x12
50x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-17-2018, 07:01 AM #68
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08-17-2018, 02:23 PM #69
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08-17-2018, 04:55 PM #70
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08-18-2018, 08:52 AM #71
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 17, 2018 C5, W2, D4
Body weight 185.8
Deadlift
270x5 65%
310x5 75%
350x5 85% easy work
Squat
215x5 65% FSL
215x5
215x5
215x5
Back extensions
95x12
95x12
95x12
Seated pulley back row
145x10
145x10
145x10
145x10
Dumbbell shrugs
80x10
80x10
80x10Last edited by Anthony21; 08-18-2018 at 09:36 AM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-18-2018, 10:58 AM #72
Can't wait til I can get back into some real weights for squats and pulls lol.
Good work manYouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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08-18-2018, 10:59 AM #73
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08-21-2018, 01:55 PM #74
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 19, 2018 C5, W3, D1
Body weight 189.8
Bench Press t&g
170x5 75%
190x3 85%
210x2 95% 1+ pathetic
Face pulls
80x15
80x15
80x15
80x15
80x15
80x15
Barbell overhead press
115x5 75%
115x5
115x5
115x5
Pendlay row
145x8
145x8
145x8
Incline Dumbbell Press
45x12
50x10
50x10
50x10
Pulldowns
115x12
115x12
115x12
Kettle bell skull crushers
26x12
26x12
26x12
Barbell Bicep Curl
60x10
60x10
60x10
Incline dumbbell curl
20x12
20x12
20x14
Pushdowns
50x10
50x10
50x10
Dumbbell Lateral Raises
20x15
30x10
30x10
Dumbbell shrugs
85x10
85x10
85x10
Summary: I canceled my membership at the powerlifting gym I've been going to since the beginning of this year. It sucks but we're planning on moving back to Arizona by next year so we're saving for that. I had to eliminate the $100/month cost so it can go towards savings.
I'm back at a local commerical gym so the bench I was benching on wasn't the best. Going into my second set on my top set of bench my scap came loose which resulted in a loss of strength.
No biggie as I didn't sit and dwell on it. I think going into my 6th cycle I may drop my bench training max down to 10-15% to accomdate but we'll see. Other than that real solid training session, along with a strong ass pump.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-21-2018, 01:57 PM #75
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 20, 2018 C5, W3, D2
Body weight 187.6
Squat
250x5 75%
280x3 85%
315x5 95% 1+
DB RDL
70x12
70x12
70x12
70x12
Leg Extensions
50x15
50x15
50x15
50x15
Kneeling weighted Crunch
110x25
130x25
130x25
Standing Calf Raises
90x10
90x10
90x10
90x10
90x10
Summary: Squats felt great, especially my technique. Strength is definitely there on my squat and felt I had 2 more solid reps in reserve.Last edited by Anthony21; 08-21-2018 at 06:01 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-22-2018, 01:28 PM #76
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 22, 2018 C5, W3, D3
Body weight 185.2
Band pull aparts *before OHP
x25
x15
x25
x15
x12
Barbell overhead press
115x5 75%
130x3 85%
145x3 95% +1
Close Grip Bench Press
170x5 75% FSL
170x5
170x5
170x5
Dumbbell Row *chest supported and s/s w/cgb
55x15
65x12
65x12
65x12
Machine chest fly
130x12
130x12
130x12
Face pulls
100x12
90x12
90x12
90x12
Pull Up
8
8
6
6
Kettle bell skull crushers *one of the best tricep movements
26x15
26x12
26x15
26x12
Dumbbell Bicep Curl
30x10
30x10
30x10
Dumbbell shrugs
85x12
85x12
85x12
Summary: Happy with my triple at 145. Felt I had 1 more in the tank but would of been a slight grinder.
It sucks my lifting belt is loose on me, even after getting 3 holes punches into it. I went beltless on the press work. I guess this is a good thing in the long run.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-24-2018, 12:03 PM #77
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08-24-2018, 12:10 PM #78
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08-24-2018, 12:24 PM #79
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08-24-2018, 12:25 PM #80
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08-24-2018, 12:56 PM #81
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08-31-2018, 09:59 AM #82
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 26, 2018 7th Week Protocol
Body weight 186.8
Bench Press t&g
160x5 70%
180x8 80%
190x2 90%
225x1 TM
Barbell overhead press
135x3
135x3
135x3
Pendlay row
145x9
145x9
145x9
145x9
Kettle bell skull crushers
36x10
36x10
36x10
Pull Up
6
5
5
5
Incline db curl
25x12
25x12
25x10
25x10
Summary: After the anchor cycle Wendler recommends a 7th week protocol. It's either for a deload if needed, testing for a new 1RM or hitting a 3RM or 5RM (not a true RM) based on if you used 85% or 90% for your TM.
Well I feel my bench hasn't progressed much thus far and was only able to hit my training max for 1 rep. The rep felt solid but I just didn't feel comfortable pushing for a 3RM with no spotter or not benching in a rack with safeties.
I took the single and moved on. So i'll be dropping my bench TM for the next upcoming cycle to 85% putting my TM at 190lbs and will work from there.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-31-2018, 10:03 AM #83
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
225x1 TM
I srs better hit that at the end of Calgary 16....
On a more helpful note, you may just need to stick a Bench variation into another day, don't see a whole lot of people do well on low frequency with it tbh5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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08-31-2018, 10:34 AM #84
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
I've been doing my second bench work on my OHP day. I may use something like a CGBP on my OHP day.
The single at 225 felt solid and more than likely I could of at least got it for a double but benching with no spotter got into my head.
Oh well just back to the drawing board and continuing to build. I just need to decide which Wendler template to run. I have my deadlifts later tonight and feel confident with how my pulls have felt so I'm looking forward to that.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-31-2018, 10:35 AM #85
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 28, 2018 7th Week Protocol D2
Body weight 187
Squat
225x5 70%
260x3 80%
290x2 90%
330x3 TM
Leg press
270x12
270x10
270x10
Back extensions
105x10
105x10
105x10
Leg Curls
80x12
85x12
85x12
Dumbbell shrugs
95x10
95x10
95x10
Summary: Squats felt solid as fuark and happy with how they've been thus far.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-31-2018, 11:23 AM #86
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08-31-2018, 12:09 PM #87
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08-31-2018, 12:16 PM #88
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08-31-2018, 12:19 PM #89
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Yeah that is a sh!t done of pulling lol. I'll have to read up on it tonight since I start my 6th cycle this weekend.
Aug 29, 2018
Barbell overhead press
110x5 70%
125x3 80%
140x2 90%
155x0 TM I suck
Band Face pull
x12
x12
x12
x12
Incline Dumbbell Press
50x12
50x12
50x12
Face pulls
60x12
60x12
60x12
60x12
60x12
Seated pulley back row
120x12
115x12
115x10
110x12
Tricep press down
50x12
60x8
60x8
60x8
Dumbbell Bicep Curl
35x10
35x10
35x10
35x10
Hammer Curl
45x12
35x8
35x8
Summary: I hate pressing. Went for 155 and barely got it to my nose level. I'll be dropping my OHP make to 85% for my TM which puts it at 135. That's based off of 145x3 I hit in the previous cycle.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-01-2018, 08:33 AM #90
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158721
Aug 31, 2018 7th Week Protocol day 4
Body weight 188.8
Deadlift
290x3 70%
330x3 80%
370x3 90%
415x3 TM
Reverse lunges
40x10
40x10
40x10
Back extensions
105x12
105x12
105x12
Chest supported DB row
65x12
65x12
65x12
Kneeling weighted Crunch
130x20
130x20
130x20
Summary: I felt great heading into the gym. My deadlifts felt strong as hell. My top set I felt I easily had 2 more reps which is awesome.
Seems my squat and deadlift were the two lifts that responded the best tp the leader cycles. I'll more than likely keep the Leader cycles how I had them for my squat and deadlift. For my Bench and OHP I think i'll be running BBS to introduce more volume for my press work since it sucks so bad.
Cycle 6 starts this Sunday.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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