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Thread: Anthony21's 5/3/1 Training Log
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09-04-2019, 07:20 AM #331
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09-04-2019, 07:40 AM #332
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09-04-2019, 07:46 AM #333
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09-04-2019, 08:30 AM #334
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09-04-2019, 03:21 PM #335
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
I was pretty excited to start 5/3/1 back up again I decided instead of waiting for tomorrow to train I hit the gym this morning before work. My plan with 5/3/1 is to run it for the foreseeable future and gauge my progress a year from now.
With that said I decided to start with the Boring But Big (BBB) Leader template. BBB has been around for the longest time yet I've never ran the template before. I figured it would be a great way to get in some sufficient volume for all my 4 major lifts, while also focusing on bar speed, and technique. Let's jump into day one which was a great training session. The format will be in the 3/5/1 format which is what Jim recommends for a lot of the templates in the Forever book.
531 BBB Leader C1 W1, D1
Sep 4, 2019
BBB percentages will start at 50% for the first cycle and will increase to 55% for cycle 2
Push - 48 total reps
Pull - 48 total reps
Core- 50 total reps
Bodyweight 173.4
Bench Press
45x10
45x10
95x5
130x5 70%
150x5 80%
170x5 90%
95x10 50% BBB sets
95x10
95x10
95x10
95x10
Band pull aparts *done in between bench sets
0x12
0x15
0x15
0x15
0x15
0x15
0x15
0x15
Pull Up *3 sets done in between 3 bench sets
8
8
8
Barbell Row
155x8
155x8
155x8
Incline Dumbbell Press
55x8
55x8
55x8
Barbell tricep rolling extension
60x8
60x8
60x8
Kneeling weighted Crunch
120x25
120x25Last edited by Anthony21; 10-12-2019 at 05:58 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-05-2019, 01:13 PM #336
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W1, D2
Sep 5, 2019
Assistance
Push- 50 total reps
Pull - 48 total reps
Single leg/core - 50 total reps
Bodyweight 171.3
Squat
45x10
45x10
135x5
155x3
200x5 70%
230x5 80%
260x5 90%
145x10 50% BBB sets
145x10
145x10
145x10
145x10
DB Bench
50x10
50x10
50x10
50x10
50x10
Pulldowns
100x8
100x8
100x8
Dumbbell Bicep Curl
25x8
30x8
30x8
Band pull aparts
0x10
0x12
0x25
0x25
0x15
0x12
Leg Raises
10
10
10
10
10
Summary: Holy sh!t BBB for squats is definitely tougher than I anticipated. Squats felt rock solid and my 3 main working sets all felt good. The BBB I can definitely see being a great way to not only work on bar speed, reiterate good technique, but will also improve my conditioning. My legs felt on fire through out the BBB sets. I also made sure to not rest long in between each set as to also work on conditioning.
Overall it was a great training session and felt really good squatting. Jim mentions that while doing BBB for squat and deadlift to not include single leg movements i.e. lunges, ham string curls, leg extensions, etc. I'll run it that way for this first cycle and see how it goes, or if I may need to include just some for the second cycle. The main thing is making sure it doesn't impact my recovery.
Tomorrow is a rest day then day 3 will be my OHP day on Saturday.Last edited by Anthony21; 10-12-2019 at 05:58 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-07-2019, 03:13 PM #337
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W1, D3
Sep 7, 2019
Push - 50 total reps
Pull - 54 total reps
Core - 50 total reps
Bodyweight 172.3
Barbell overhead press
45x10
45x10
60x5
80x5 70%
95x5 80%
110x5 90%
60x10 50% BBB sets
60x10
60x10
60x10
60x10
Pushdowns
40x10
40x10
40x10
40x10
40x10
Pendlay row *RIP Glenn Pendlay
160x8
160x8
160x8
Band pull aparts *Super set w/OHP
0x15
0x15
0x15
0x15
0x15
0x15
0x10
0x10
Dumbbell preacher curl
22.5x10
22.5x10
22.5x10
Kneeling weighted Crunch
62.5x25
62.5x25
Summary: This morning's session was a great one. One thing I've been doing now that I've been reverse dieting and adding calories back in weekly, is having a pre workout meal. I've been going with 1 packet of quaker quick oats & 1 scoop of some whey protein.
I really feel a nice benefit from this during my training as I feel just strong through out the duration of it. OHP was light today but still felt strong and fast with each rep. The 4th & 5th set on the BBB sets definitely lit my shoulders on fire in a good way.
Tomorrow morning will be deadlifts. That should be some good conditioning with 5x10 pulls.Last edited by Anthony21; 10-12-2019 at 05:58 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-08-2019, 08:52 AM #338
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
About to head out and hit my deadlift session.
Still adding calories weekly. Currently I’m at 1,978 calories (163g protein, 183g carbs, 66g fat)
Here’s a recent body comp pic.
Last edited by Anthony21; 09-08-2019 at 09:24 AM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-08-2019, 04:32 PM #339
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W1, D4
Push - 30 total reps
Pull - 54 total reps
Core- 40 total reps
Sep 8, 2019
Bodyweight 173
Deadlift
145x5 40%
170x5 50%
205x3 60%
240x5 70%
270x5 80%
305x5 90%
170x10 50% BBB sets
170x10
170x10
170x10
170x10
Pulldowns
100x10 Mid/upper back focus
100x10
100x10
Band pull aparts
0x15
0x15
0x15
0x15
0x15
0x20
Dumbbell Row
90x8
90x8
90x8
Dumbbell shoulder press
40x10
40x10
40x10
Ab wheel
0x10
0x10
0x10
0x10
Summary: BBB deadlifts are no joke! It felt good to deadlift after taking some time off from the conventional deadlift. Each working set felt strong and explosive. The BBB sets was a great was to work on conditioning (rested only 30 seconds in between sets), along with ingraining good technique habits and cues.
It was a great training session and one good way to end the first week of 5/3/1. The next two days are rest days then i'll be back at it for Week 2 starting on Wednesday.Last edited by Anthony21; 10-12-2019 at 05:57 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-11-2019, 03:16 PM #340
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W2, D1
Sep 11, 2019
Pull - 50 total reps
Push - 50 total reps
Core - 50 total reps
Bodyweight 173.3
Bench Press
45x10
45x10
95x5
120x5 65%
140x5 75%
160x5 85%
100x10 52.5% BBB sets
100x10
100x10
100x10
100x10
Pull Up *done in between BBB bench sets
10
10
10
10
8
2
Incline Dumbbell Press
50x10
50x10
50x10
50x10
50x10
Face pulls *Done in between incline bench sets
50x12
50x12
50x12
50x10
50x10
Kneeling weighted Crunch
130x25
130x25
Summary: For week 2 of BBB I decided to bump the BBB percentage up to 2.5% and will make another 2.5% jump for week 3. Bench felt nice and fast as it should given the second week is the lower percentage week. I used the BBB sets to make sure each rep was fast and explosive and it really felt like 5 sets of speed work which was nice.
I did pull ups in between each BBB bench set and my back was f'n pumped. I was only able to get 8 reps on the 5th set and knocked out 2 more after a couple seconds of rest to get 50 total pull reps.
I did a sh!t ton of face pulls as a warm up to my bench work and more face pulls that were super set with the DB incline bench work. I don't count face pulls towards my pull reps for assistance.
Tomorrow morning is my squat work and i'm looking forward to that and steady progress.Last edited by Anthony21; 10-12-2019 at 05:57 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-12-2019, 02:54 PM #341
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W2, D2
Sep 12, 2019
Push- 50 total reps
Pull - 50 total reps
Core- 40 total reps
Bodyweight 172.7
Squat
45x10
45x10
135x5
160x3
190x5 65%
220x5 75%
250x5 85%
150x10 52.5% BBB sets
150x10
150x10
150x10
150x10
Dumbbell Row
90x10
90x10
90x10
90x10
90x10
Rolling dumbbell tricep extension
25x10
25x10
25x10
25x10
25x10
Band pull aparts
0x15
0x15
0x15
0x15
Leg Raises
10
10
10
10Last edited by Anthony21; 10-12-2019 at 05:57 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-14-2019, 12:32 PM #342
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W2, D3
Sep 14, 2019
Push- 50 total reps
Pull- 25 total reps
Core- 50 total reps
Bodyweight 172.5
Barbell overhead press
45x12
45x10
60x5
80x5 65%
90x5 75%
100x5 85%
60x10 55% BBB sets
60x10
60x10
60x10
60x10
Chin Up
45x5
45x5
45x5
45x5
45x5
DB Bench
55x10
55x10
55x10
55x10
55x10
Band pull aparts
0x15
0x15
0x15
0x15
0x15
0x20
0x10
0x10
0x10
0x10
Stir the pot
0x20
0x20
0x10
Summary: I decided to use 55% for the BBB since i'm at such a low weight for my training max on my OHP. The 5 sets of BBB were done in like 3 minutes it felt like since each set was just so easy lol. Next week the BBB sets will be at 60% for my OHP.Last edited by Anthony21; 10-12-2019 at 05:56 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-15-2019, 12:14 PM #343
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
BBB Leader C1, W2, D4
Sep 15, 2019
Pull - 50 total reps
Push - 34 total reps
Core- 50 total reps
Bodyweight 173.1
Deadlift
135x5
135x5
170x3
220x5 65%
255x5 75%
290x5 85%
180x10 52.5% BBB sets
180x10
180x10
180x10
180x10
Barbell Row
155x10
155x10
155x10
155x10
155x10
Standing cable crunch
50x25
50x25
Machine chest fly
180x12
180x12
180x10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-18-2019, 07:35 PM #344
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W3, D1
Sep 18, 2019
Push- 80 total reps
Pull - 80 total reps
Core- 50 total reps
Bench Press
45x10
45x10
95x5
120x3
140x5 75%
160x5 85%
180x5 95%
105x10 55% BBB sets
105x10
105x10
105x10
105x10
Face pulls
40x20
50x20
50x20
50x20
50x20
Pull Up
10
10
6
6
5
5
3
Incline Dumbbell Press
55x10
55x10
55x10
55x10
Rolling dumbbell tricep extension
25x10
25x10
25x10
Standing cable crunch
40x25
50x25Last edited by Anthony21; 10-12-2019 at 05:55 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-21-2019, 02:57 PM #345
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W3, D2
Sep 19, 2019
Push- 50 total reps
Pull- 50 total reps
Core- 30 total reps
Squat
45x10
45x10
135x5
170x3
220x5 75%
245x5 85%
275x5 95%
160x10 55% BBB sets
160x10
160x10
160x10
160x10
Leg Raises
10
10
10
Chest supported DB row
60x10
60x10
60x10
60x10
60x10
Dips
10
10
10
10
10
Summary: I just got back to Oregon from Arizona. I was there for 4 days for a job with the Maricopa County Sheriff's Office for a Detention Officer. Seems like things went good and I should be hearing back from them in the next week or two. The training session from 9/18 and this one posted were from Arizona.Last edited by Anthony21; 10-12-2019 at 05:55 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-21-2019, 03:04 PM #346
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W3, D3
Sep 21, 2019
Body weight 171.1
Push- 75 total reps
Pull- 55 total reps
Core- 0 reps
Barbell overhead press
45x10
45x10
60x5
90x5 75%
100x5 85%
115x5 95%
70x10 60%. BBB sets
70x10
70x10
70x10
70x10
Band pull aparts
0x25
0x20
0x15
0x15
0x15
0x10
0x10
0x12
Chin Up
50x5
50x5
50x5
50x5
50x5
Hammer Curl
40x10
40x10
40x10
Pushdowns
70x15
90x12
90x12
Machine chest fly
190x12
190x12
190x12
Summary: My shoulders were on fire with the BBB sets. I think 60% is a bit aggressive so for next cycle I'll go with 55% of my TM for the third week.Last edited by Anthony21; 10-12-2019 at 05:54 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-22-2019, 03:34 PM #347
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C1, W3, D4
Sep 22, 2019
Push- 50 total reps
Pull- 50 total reps
Core- 50 total reps
Bodyweight 173.9
Deadlift
135x5
135x5
195x3
225x3
290x5 75%
330x5 85%
370x5 95%
215x10 55% BBB sets
215x10
215x10
215x10
215x10
Barbell Row
160x10
160x10
160x10
160x10
160x10
Face pulls
60x25
40x15
40x15
40x15
40x15
40x20
Standing cable crunch
50x15
50x15
50x20
Neutral grip DB Bench
40x10
40x10
40x10
40x10
40x10
Summary: This wraps up cycle 1 and it was brutal with my pulls, but in a good way. It's insane conditioning work pulling for reps for multiple sets. My deadlifts felt strong. I haven't pulled "heavy" in a long time and was happy with how 370x5 felt.
I'm still trying to find good assistance work to do and keep in for cycle 2. Cycle 2 will start next Wednesday and i'm looking forward to it.Last edited by Anthony21; 10-12-2019 at 05:54 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-25-2019, 03:08 PM #348
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W2, D1
Sep 25, 2019
Push- 50 total reps
Pull- 50 total reps
Body weight 170
Bench training max 195
Bench Press
45x10
45x10
95x5
135x5 70%
155x5 80%
175x5 90%
100x10 50% BBB sets
100x10
100x10
100x10
100x10
Pull Up *super set w/BBB bench
10
10
10
10
6
4
Dips
20x10
20x10
20x10
20x10
20x10
Band pull aparts
0x25
0x25
0x25
0x25
Dumbbell rear lateral
25x12
25x13
25x15
25x15
Summary: Solid start to the 2nd cycle. I like the assistance work for this bench day so i"ll be keeping that going forward. I didn't hit any core work since I needed to get home to get ready for work. Tomorrow is my squat day and looking forward to that.Last edited by Anthony21; 10-12-2019 at 05:53 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-27-2019, 09:13 AM #349
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W1, D2
Sep 26, 2019
Push- 50 total reps
Pull- 50 total reps
Core- 50 total reps
Bodyweight 169
Squat training max 300lbs
Squat
45x10
45x10
135x5
170x3
210x5 70%
240x5 80%
270x5 90%
150x10 50% BBB sets
150x10
150x10
150x10
150x10
Chest supported DB row
65x10
65x10
65x10
65x10
65x10
Rolling dumbbell tricep extension
30x10
30x10
30x10
38x10
30x10
Swiss ball crunch
0x10
0x10
Leg Raises
10
10
10
Band pull aparts
0x25
0x25
0x15
0x15
0x20Last edited by Anthony21; 10-12-2019 at 05:53 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-28-2019, 02:49 PM #350
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W1, D3
Sep 28, 2019
Push- 38 total reps
Pull- 55 total reps
Core- 50 total reps
Bodyweight 169.7
Band pull aparts
0x10
0x10
0x10
0x15
0x12
0x10
0x10
0x12
0x11
*100 total reps
Barbell overhead press
45x10
45x10
65x5
90x5 70%
100x5 80%
110x5 90%
60x10 50% BBB sets
60x10
60x10
60x10
60x10
Chin Up
50x5
55x5 PR
55x5
55x5
55x5
Incline Dumbbell Press
60x10
60x10
60x10
60x8
Hammer Curl
45x10
45x10
45x10
Face pulls
35x15
35x15
35x15
35x15
Standing cable crunch
50x12
50x15
55x12
55x11
Summary: Great training session this morning. It's crazy as i'm going through this reverse diet I seem to still be getting leaner as my calories increase week to week. Other than that everything is going good, strength feels good, and body composition is continuing to improve.Last edited by Anthony21; 10-12-2019 at 05:01 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-30-2019, 10:19 AM #351
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W1, D4
Sep 29, 2019
Push- 50 total reps
Pull- 50 total reps
Core- 50 total reps
Bodyweight 171.9
Deadlift
135x5
135x5
185x3
225x3
245x5 70%
280x5 80%
315x5 90%
175x10 50% BBB sets
175x10
175x10
175x10
175x10
Barbell Row
165x10
165x10
165x10
165x10
165x10
Push up
0x25
0x25
Side ab bend
55x10
55x10
55x10
Leg Raises
10
10Last edited by Anthony21; 10-12-2019 at 05:00 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-04-2019, 02:37 PM #352
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W2, D1
Oct 2, 2019
Bodyweight 168.7
Bench Press
45x10
95x6
125x5 65%
145x5 75%
165x5 85%
105x10 55% BBB SETS
105x10
105x10
105x10
105x10
Hammer grip pull ups
0x10
0x10
0x10
0x8
0x6
0x6
Band pull aparts
0x25
0x25
0x25
0x15
0x15
Dips
25x10
25x10
25x10
25x10
25x0
Preacher bar curl
60x12
60x12
60x12
Leg Raises
8
8
10
10Last edited by Anthony21; 10-12-2019 at 05:00 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-05-2019, 03:05 PM #353
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W2, D3
Oct 3, 2019
Push- 50 total reps
Pull- 50 total reps
Core- 50 total reps
Bodyweight 169
Squat
45x10
135x5
168x3
195x5 65%
225x5 75%
255x5 85%
155x10 52.5% BBB sets
155x10
155x10
155x10
155x10
Chest supported DB row
70x10
70x10
70x10
70x10
70x10
Rolling dumbbell tricep extension
35x10
35x10
35x10
35x10
35x10
Standing cable crunch
55x12
60x12
60x12
60x14
Rear lateral machine
100x20
100x20
100x20Last edited by Anthony21; 10-12-2019 at 04:29 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-06-2019, 02:59 PM #354
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W2, D3
Oct 5, 2019
Push- 50 total reps
Pull- 49 total reps
Core- 38 total reps
Bodyweight 168.9
Band pull aparts
0x15
0x15
0x15
0x15
Barbell overhead press
45x15
65x6
80x5 65%
90x5 75%
105x5 85%
65x10 52.5% BBB SETS
65x10
65x10
65x10
65x10
Chin Up
60x5 PR
60x5
60x5
60x5
60x5
Decline DB bench
55x10
55x10
55x10
55x10
55x10
Face pulls
60x15
60x15
50x12
40x12
40x12
Hammer Curl
50x8
50x8
50x8
Ab wheel
0x12
0x12
0x10
0x8Last edited by Anthony21; 10-12-2019 at 04:29 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-06-2019, 06:34 PM #355
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W2, D4
Oct 6, 2019
Push- 30 total reps
Pull- 50 total reps
Bodyweight 169.6
Deadlift
135x5
135x5
185x3
225x5 65%
260x5 75%
300x5 85%
180x10 52.5% BBB sets
180x10
180x10
180x10
180x10
Barbell Row
170x10
170x10
170x10
170x10
170x10
Pushdowns
60x10
100x10
100x10Last edited by Anthony21; 10-12-2019 at 04:28 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-12-2019, 04:24 PM #356
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W3, D1
Oct 9, 2019
Bench Press
45x10
45x10
95x5
135x3
145x5 75%
165x5 85%
185x5 95%
110x10 55% BBB sets
110x10
110x10
110x10
110x10
Band pull aparts
0x12
0x15
0x15
0x15
0x15
Pull Up
10x10
10x10
10x8
10x8
Dips
30x10
30x10
30x10
Preacher bar curl
70x10
70x10
70x10
Standing cable crunch
65x10
65x10
65x10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-12-2019, 04:28 PM #357
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W3, D2
Oct 10, 2019
Squat
45x10
135x5
185x3
225x5 75%
255x5 85%
285x5 95%
165x10 55% BBB sets
165x10
165x10
165x10
165x10
Seated pulley back row
100x10
100x10
100x10
100x10
100x10
Pushdowns
75x15
85x12
95x12
105x11
Leg Raises
10
10
10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-18-2019, 12:24 PM #358
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 BBB Leader C2, W3, D3
Oct 12, 2019
Bodyweight 167.8
Band pull aparts
0x10
0x10
0x10
0x10
0x10
Barbell overhead press
45x12
65x5
90x5 75%
105x5 85%
120x5 95%
65x10 55% BBB sets
65x10
65x10
65x10
65x10
Face pulls
50x10
50x10
50x10
50x10
Chin Up
65x5 *PR
65x5
65x5
65x5
65x5
90x2 *PR
Decline DB bench
60x10
60x10
60x10
60x10
Hammer Curl
50x9
40x10
30x12
Kneeling weighted Crunch
160x10
140x10
140x10
Leg Raises
10
10
10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-19-2019, 09:41 AM #359
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 Leader BBB C2, W3, D4
Oct 14, 2019
Bodyweight 169.8
Deadlift
260x5 75%
300x5 85%
330x5 95%
190x10 55% BBB sets
190x10
190x10
190x10
190x10
Barbell Row
175x10
175x10
175x10
175x10
Push up
0x46
Face pulls
50x15 Jaw level
50x15 Eye level
50x15 Forehead levelMy training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-20-2019, 03:48 PM #360
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
531 7th week deload D1
Oct 16, 2019
Bodyweight 170.3
Bench Press
45x10
95x5
115x3
140x5 70%
160x5 80%
180x1 90%
200x1 100%
Hammer grip pull ups
10x10
10x10
10x8
10x8
Dips
35x10
35x10
35x10
35x10
Preacher bar curl
75x10
75x10
75x10
Leg Raises
12
12
12
10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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