Anthony21's 5/3/1 Training Log

[Anthony21]

Not surprising your pressing took a hit now that you’re cutting.

I’m sure it’ll bounce back as you get used to different leverages.

Strong deadlift day all around.

Yeah I mean I just always sucked at pressing so it's not a surprise.

Deads felt great but I wish my grip didn't give out but oh well.

Today as much as I want to be in the gym is going to be a rest day. I'll be doing the 7th week protocol starting tomorrow to see where my training maxes should be for cycle 10.

[Anthony21]

Dec 5, 2018 7th Week Protocol D1
Body weight 190.1

Face pulls
45x30
45x30
45x20
40x20
40x20
40x20

Bench Press t&g
140x5 70%
160x5 80%
180x5 90%
200x3 TM

Barbell one arm row
120x10
120x10
120x10
120x10

Preacher bar curl
85x8
85x8
85x8

Tricep press down
70x15
80x15
80x15

Summary: TM for bench is right where it needs to be going into cycle 10.

[Anthony21]

Dec 6, 2018 7th Week Protocol D2
Body weight 189.3

Squat
265x5
305x5
315x1
340x1
360x1 Basing TM off this

Summary: So this was the day I was optimistic about, so much so I had thoughts an hour prior to waking up this morning.

I had a lot of doubt I would even be able to hit 380 (upcoming cycle's TM) for 3 reps. Last week I only got 350x1. Adding 30 more lbs in 1 week just didn't seem like something that would happen.

I woke up at 5AM again for this training session, had a pop tart with my pre workout, and headed to the gym.

As I got into my squats they actually felt nice and strong. I hit 5 reps at 305 and knew that I wasn't even going to be able to hit 340x5 as that was the initial plan.

Instead of even trying to go for it and bruise my ego. I decided to just hit singles up to a top single that felt like I might of been able to get one more. That top single landed up being 360. Being honest with myself I'm glad I went with this approach.

360 felt nice and strong with minimal technique break down. I was happy with it in the end and left the gym feeling accomplished vs defeated.

With squats going into Cycle 10 I'm going to be going with 85% for my training max putting it at 305lbs.

This will allow for a lot more cushion and steady progress. Plus some of the programs I'm interested in within Forever 5/3/1 recommend going with an 85% training max.

Tomorrow is a rest day. The last two test days will be OHP and Deadlift.

[Filmbuff81]

Strong work and way to adapt to the situation and not let the ego get in the way.

What are you thinking of running from the book?

[Anthony21]

Strong work and way to adapt to the situation and not let the ego get in the way.

What are you thinking of running from the book?

I'm going to run a anchor cycle of 5/3/1 w/FSL for three weeks. After that I'm thinking of running the God Is A Beast template. I like the look of it.

[Anthony21]

Dec 8, 2018 5/3/1 7th week protocol
Body weight 189

Face pulls
40x25
40x25
40x25
40x25

Pushdowns
40x25
40x25

Barbell overhead press
110x5 70%
125x3 80%
140x1 90%
155x1 TM

Incline Bench Press
135x8
135x8
135x8

Hammer grip pull ups
0x10
0x8
0x6
0x5

Pendlay row
180x9
180x9
180x6

Db spider curls
25x15
25x12
25x12

Tricep press down
60x12
60x12
60x12

Hammer Curl
45x10
45x10
45x10

Dumbbell shrugs
95x15
95x15
95x15

Summary: I had no real big expectation of hitting my TM on OHP for a triple. My press strength sucks as it is, especially on a cut. I just hit 155 for a single and will base my TM going forward based off that at 85% which comes out to be 130.

Tomorrow is my deadlift day so looking forward to see how those go.

[Filmbuff81]

Solid day all around.

Training up to a low volume intensity followed by some good pump work looks like a nice way to spend your deload week.

I’m sure you’ll feel good once you hit your next cycle.

[Anthony21]

Solid day all around.

Training up to a low volume intensity followed by some good pump work looks like a nice way to spend your deload week.

I’m sure you’ll feel good once you hit your next cycle.

I don't know if I'd call it a deload work seeing as I'm trying to hit my TM which i'm now 1/3 for lol.

[Anthony21]

Deadlifts going down today. Looking forward to pulling 465 for a triple.

[Anthony21]

Dec 9, 2018 7th week protocol Deadlift
Body weight 189.7

Deadlift
325x3 70%
370x3 80%
420x1 90% strength sucks
445x1 Meh

Chin Up
25x8
25x6
25x6
25x6

DB RDL
75x12
75x12
75x12

Neck extension
36x12 Kettle bell
36x12
36x12
36x12

Summary: Pulls were sh!tty. 445 felt slow enough where I knew 465 wasn't going to happen. I went back and read up on the 7th week protocol in the 5/3/1 Forever book and found out I was going about it the wrong way. The TM testing is suppose to come after you run 2 leader cycles and then 1 anchor cycle. Oh well live and learn.

So what i'm going to do instead of running an anchor cycle (3 weeks) is just start a new leader cycle and run it the right way. Sucks my strength has dipped this much but guess that's what's to be expected with low calories. Back to the drawing board to figure out a new leader cycle.

Today is a rest day and I'll probably start the new cycle on Tuesday.

[Anthony21]

Dec 11, 2018 C10, W1, D1
Body weight 190.2

Band pull aparts
0x25
0x25
0x25
0x25

Bench Press t&g
140x5 70%
160x5 80%
180x5 90%

Barbell overhead press
85x5 BBS FSL @ 65%
85x5
85x5
85x5
85x5
85x5
85x5
85x5
85x5
85x5

Pulldowns
155x8
155x8
155x8
155x8

Barbell Row
155x8
155x8
155x8
155x8

Dumbbell rear lateral
40x12
40x12
40x12

Preacher bar curl
85x9
85x9
85x9

Power shrug
295x6
295x6
295x6

Summary: I woke up this morning at 4:30 AM to head the gym and jump start cycle 10. I decided to go with Boring But Strong (BBS) paired with First Set Last (FSL) for my bench and overhead press. I'm hoping the increased volume helps out. I'll pair OHP on bench day and bench on OHP day.

For my squat and deadlift i'll be running FSL. Things felt solid this morning and was a good start to the cycle. Tomorrow will be squats.

[Anthony21]

Dec 12, 2018 C10, W1, D2
Body weight 190.8

Squat
215x5 70%
245x5 80%
275x5 90%
215x5 70% FSL
215x5
215x5

Back extensions
150x8
150x8
150x8

Leg press
335x10
335x10
335x10

Leg Curls
120x12
120x12
120x12

Stir the pot
0x20
0x20

[Fang2]

Impressive lifts

[Anthony21]

Impressive lifts

Impressive is subjective lol. Thanks for checking out my log.

[Anthony21]

Rest day today. I'll be hitting up my OHP/Bench session tomorrow morning. Odds are i'll wake up at 4:30 AM for that session.

[Filmbuff81]

Solid start to the new cycle.

How you feeling after that taze session for your work training lol.

I imagine that take a toll on you for a day or two?

[Anthony21]

Solid start to the new cycle.

How you feeling after that taze session for your work training lol.

I imagine that take a toll on you for a day or two?

So far three days in and it's feeling good.

Bro that full exposure taser shot was no joke. 5 seconds felt like a life time. I was still able to hit the gym for squats that evening. My lower back was a little sore but other than that I was good.

[Anthony21]

Dec 13, 2018 C10, W1, D3
Body weight 189.4

Barbell overhead press
90x5 70%
105x5 80%
120x5 90%

Bench Press t&g
140x5 70% BBS
140x5
140x5
140x5
140x5
140x5
140x5
140x5
140x5
140x5

Chin Up
25x8
25x7
25x8

Pendlay row
180x9
180x9
180x9

Pushdowns
40x12
42x12
42x12

Face pulls
40x12
40x12
40x12

Dumbbell shrugs
95x20
95x20
95x20

Dumbbell Bicep Curl
40x9
40x9
40x9

Summary: I decided to do this training session last night so I wouldn't have to wake up at 4:30 AM this morning. Everything felt solid and I had an insane pump through out training which was cool.

Tomorrow will be my deadlift/squat training.

[Anthony21]

Dec 15, 2018 C10, W1, D4
Body weight 190.4

Deadlift
265x5 70%
305x5 80%
340x5 90%
265x5 70% FSL
265x5
265x5

Good morning
135x8
135x8
135x8

Leg Extensions
70x15
100x12
100x12

Neck extension
36x15
36x15
36x12
36x12

[Filmbuff81]

Oh yeah I guess from the seizing up it would make your back tender for sure.

I slow clap your dedication to training after that lol.

[Anthony21]

Oh yeah I guess from the seizing up it would make your back tender for sure.

I slow clap your dedication to training after that lol.

Appreciate it lol.

Dec 16, 2018 C10, W2, D1
Body weight 190.5

Band pull aparts
0x25
0x25
0x25
0x25
0x25

Bench Press t&g
130x5 65%
150x5 75%
170x5 85%

Barbell overhead press
85x5 65% BBS
85x5
85x5
85x5
85x5
85x5
85x5
85x5
85x5
85x5

Pulldowns
155x10
155x10
155x10
155x10

Barbell Row
155x10
155x10
155x10
155x10

Dumbbell rear lateral
45x12
45x12
45x12

Preacher bar curl
85x10
85x10
85x10

Hammer Curl
25x8
25x8
25x8

Barbell tricep rolling extension
75x12
75x12
75x12

[Anthony21]

Dec 17, 2018 C10, W2, D2
Body weight 188.5

Squat
200x5 65%
230x5 75%
260x5 85%
200x5 65% FSL
200x5
200x5
200x5
200x5

Leg press
375x8
375x8
375x8

Back extension
155x10
155x10
155x10

Kneeling weighted Crunch
130x20
150x20
150x20

[Anthony21]

OHP/Bench/Accessories is tonight.

[Anthony21]

Dec 19, 2018 C10, W2, D3
Body weight 187.9

Band pull aparts
0x25
0x25
0x25
0x25
0x25
0x25
0x25
0x25

Barbell overhead press
85x5 65%
100x5 75%
110x5 85%

Bench Press t&g
135x5 65% BBS
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Pendlay row
185x8
185x8
185x8

Chin Up
25x8
25x6
25x5

[Anthony21]

Dec 21, 2018 C10, W2, D4
Body weight 187.2

Deadlift
250x5 65%
285x5 75%
320x5 85%
250x5 65% FSL
250x5
250x5

Chest supported DB row
55x15
55x15
55x12
55x12

Good morning
135x9
135x9
135x9

Leg Extensions
80x15
80x15
80x15
40x10 *single legged

Dumbbell shrugs
95x25
95x25
95x20

10 minutes walking post training on elliptical.

[Anthony21]

Dec 23, 2018 C10, W3, D1
Body weight 189.1

Bench Press t&g
150x5 75%
170x5 85%
190x5 95%

Barbell overhead press
100x5 75%
100x5
100x5
100x5
100x5
*cut the volume down due to right shoulder feeling a little off.

Pulldowns
160x8
160x8
160x8

Barbell Row
160x8
160x8
160x8

Dumbbell rear lateral
30x15 Seated
30x15
30x15

Preacher bar curl
60x12
60x12
60x15

Hammer Curl
40x10
40x12
40x12

10 minute post LISS

[Anthony21]

Dec 24, 2018 C10, W3, D2
Body weight 188.6

Squat
230x5 75%
260x5 85%
290x5 95%
230x5 75% FSL
230x5
230x5

Leg press
375x9
375x9
375x9

DB RDL
80x12
80x12
80x12

10 minute post LISS

[Anthony21]

Dec 25, 2018 C10, W3, D3
Body weight 188.8

Barbell overhead press
100x5 75%
110x5 85%
120x5 95%

Bench Press t&g
150x5 75% BBS
150x5
150x5
150x5
150x5
150x5
150x5
150x5
150x5
150x5

Face pulls
80x12
80x12
80x12
50x12
50x12

Pendlay row
185x9
185x9
185x9

Chin Up
25x5
25x5
25x5
50x3 PR in weight

Incline dumbbell curl
27.5x10
27.5x10
27.5x10

Dumbbell shrugs
95x15
95x12
95x12
95x12

[Filmbuff81]

Merry Christmas Anthony.

Workouts looking strong.

[Anthony21]

Merry Christmas Anthony.

Workouts looking strong.

Merry Christmas man, thanks.