Anthony's Powerlifting Log

**JRMoore82** · 05-02-2018, 11:05 PM

Originally Posted by Anthony21

You modded your arcade stick? What did you do to it?

Bought a mayflash f500 (all this can be done with the f300 which is cheaper). Not a bad stick in itself.

Bought sanwa buttons (little more responsive) an octagonal gate (must for fighters) an enlarged actuator (easier to register small movements) and a higher tension spring (so it returns to center faster). And just case a skin.

Arcade stick porn.

**Anthony21** · 05-03-2018, 09:54 AM

Originally Posted by JRMoore82

Bought a mayflash f500 (all this can be done with the f300 which is cheaper). Not a bad stick in itself.

Bought sanwa buttons (little more responsive) an octagonal gate (must for fighters) an enlarged actuator (easier to register small movements) and a higher tension spring (so it returns to center faster). And just case a skin.

Arcade stick porn.

That sounds pretty bad ass man.

**Anthony21** · 05-03-2018, 11:30 AM

May 3, 2018 5/3/1 C1 W1 D4
Body weight 176.6

Deadlift
135x5
185x5
225x5
245x5 @65%
280x5 @75%
320x8 @85% 5+

Safety bar squat (Boring But Big 5x5)
230x5 @80% all sets
230x5
230x5
230x5
230x5

Dumbbell Row
55x12 Chest supported on incline bench for all sets
55x12
55x12
55x12
55x12

Kettle bell swings
35x20
35x20
35x20
*30 seconds rest in between sets

**Anthony21** · 05-06-2018, 01:22 PM

May 6, 2018 5/3/1 C1 W2 D1
Body weight 175.6

Bench Press t&g
45x10
45x10
95x5
145x3 @70%
165x3 @80%
185x10 @90% 3+

Barbell overhead press (Boring But Big 5x5)
45x10
65x5
115x5 80% all sets
115x5
115x5
115x5
115x5

Seated pulley back row *Super set with overhead press
95x12 Wide grip
105x12
105x15
105x15
105x15

Weighted pull up
35x6
35x6
35x6

Barbell tricep rolling extension
75x10
75x10
75x10
75x10

Farmer walks
90x4 passes

**Jason2459** · 05-06-2018, 06:49 PM

Holy crap, doing 5/3/1 now? Programming ADD.

If you're going to hop on 5/3/1 I'd suggest 3/5/1 for powerlifting

**JRMoore82** · 05-06-2018, 07:47 PM

Originally Posted by Jason2459

Holy crap, doing 5/3/1 now? Programming ADD.

If you're going to hop on 5/3/1 I'd suggest 3/5/1 for powerlifting

Curious for some knowledge here bro.

Why the 3/5/1?

**Anthony21** · 05-06-2018, 08:13 PM

Originally Posted by Jason2459

Holy crap, doing 5/3/1 now? Programming ADD.

If you're going to hop on 5/3/1 I'd suggest 3/5/1 for powerlifting

I definitely was in a bit of a funk/phase with being indecisive on what program to run. I really always circled back around to 5/3/1 and glad I did.

I'll probably run that after a couple cycles with how I have things set up.

Originally Posted by JRMoore82

Curious for some knowledge here bro.

Why the 3/5/1?

Slightly different set up where you flip the days and take a single with your training max.

**JRMoore82** · 05-06-2018, 08:32 PM

^^ well righty but is there a method to the madness.

Like if you go from 3 you have to obviously deload to hit x5’s then you use that to catapult into 1RM’s or something like that?

**Anthony21** · 05-06-2018, 09:10 PM

Originally Posted by JRMoore82

^^ well righty but is there a method to the madness.

Like if you go from 3 you have to obviously deload to hit x5’s then you use that to catapult into 1RM’s or something like that?

The 3+ week is the start of the training cycle instead of the 5+. On the 3+ day you hit your training max for a single. On the 1+ day you hit your training max again for a single. You don't have a 5+ day you just do 3x5.

**Anthony21** · 05-06-2018, 09:42 PM

On top of that Jim has a Strength Challenge that's laid out in Beyond 5/3/1 that I was just reading and really like how it's laid out.

**Anthony21** · 05-07-2018, 01:10 PM

May 7, 2018 5/3/1 C1 W2 D2
Body weight 176.6

Squat
60x10
60x10
150x5
170x5
200x3 70%
230x3 80%
260x7 90%
200x5 FSL @70%
200x5
200x5
200x5

Seated Calf Raises
90x10
90x10
90x10
90x10

Reverse hyper
90x12
90x12
90x12

**Anthony21** · 05-09-2018, 02:12 PM

May 9, 2018 5/3/1 C1 W2 D3
Body weight 177

*100 total band pull aparts
*100 total cable face pulls

Barbell overhead press
45x10
65x5
95x3 70%
110x3 80%
120x7 90% 3+

Bench Press t&g (Boring But Big 5x5)
45x10
95x5
135x5
165x5 80% all sets
165x5
165x5
165x5
165x5

Close grip lat pulldown *superset with bench
125x12
125x12
125x12
125x12

Kroc row
80x10
90x10
100x20

Kirk Shrug
145x10
145x10
145x10
145x10

Tricep press down
50x12
60x12
60x12
60x12

Incline dumbbell curl
30x10
25x10
25x8

Hammer Curl *cross body
35x12
35x12
35x12

**Anthony21** · 05-10-2018, 09:44 AM

May 10, 2018 5/3/1 C1 W2 D4
Body weight 177.4

Deadlift
135x5
185x5
225x3
260x3 70%
300x3 80%
335x6 90% 3+

Safety bar squat
230x5 80% all sets
230x5
230x5
230x5
230x5

Dumbbell Row *Chest supported on incline bench
55x12
60x10
60x10
60x10
60x10

Summary: Pulls felt solid. I felt I had 2 reps left in the trank on my 3+ set and didn't want to grind the last two reps out.

SBS on the other hand felt like death. I wanted to cut the volume from 5x5 to 3x5 but kept telling myself not to bish out.

Two days of rest are on tap then week 3 starts on Sunday.

**Anthony21** · 05-14-2018, 01:59 PM

May 13, 2018 5/3/1 C1 W3 D1
Body weight 175.6

Bench Press t&g
45x10
45x10
95x5
115x5
Work sets
155x5 75%
170x3 85%
195x8 95% 1+
155x8 75% First set last set all sets down
155x8
155x8
155x8

Weighted pull up
35x8
35x7
35x7

Arnold press
35x8
35x8
35x8

Seated pulley back row *bench grip
115x12
115x12
115x12
115x12

Cable overhead extension
40x12
50x12
50x12
50x12

Dumbbell Bicep Curl
35x10 With fat grips
35x10
35x10

May 14, 2018 5/3/1 C1 W3 D2
Body weight 176.8

Squat
55x10
55x10
145x5
195x3
Work sets
220x5 75%
245x3 85%
275x8 95% 1+
220x8 FSL 75%
220x8
220x8

GHR *bodyweight
4x10

Chest supported T bar row
90x12
90x12
90x12
90x12

Neck extension
25x25
25x25

**JRMoore82** · 05-14-2018, 02:15 PM

Woot!!

**Anthony21** · 05-14-2018, 05:20 PM

Originally Posted by JRMoore82

Woot!!

Woot!

**Anthony21** · 05-18-2018, 07:51 AM

May 17, 2018 5/3/1 C1, W3, D3
Body weight 175.6

Barbell overhead press
45x10
45x10
65x6
85x5
100x5 75%
115x3 85%
125x5 95% 1+

Bench Press t&g
165x5 80% BBB sets
165x5
165x5
165x5
165x5

Close grip lat pulldown *supersetted with bench
125x12
125x12
125x12
125x12
125x12

Kroc row
100x10
100x8
100x22 +2 reps from last week

Tricep press down
60x10
60x10
60x10
60x15

Db spider curls
25x10
25x10
25x10
25x10

Kettle Bell bottom ups 8 passes

**JRMoore82** · 05-18-2018, 07:52 AM

20 croc rows in a set?

Damn

**Anthony21** · 05-18-2018, 07:57 AM

Originally Posted by JRMoore82

20 croc rows in a set?

Damn

That's how Kroc rows are performed, one all out set.

**Anthony21** · 05-20-2018, 09:00 AM

May 19, 2018 5/3/1 C1, W3, D4
Body weight 176.6

Deadlift
135x5
185x3
225x3
280x5 75% speedy
320x3 85% speedy as well
335x5 95% 1+ Felt solid and fast. I felt I had 2 more reps in the tank.

Safety bar squat BBB 5X5 @80%
230x5
230x5
230x5
230x5
230x5

Dumbbell Row *chest supported on incline bench
60x10
60x10
60x10
60x10
60x10

Reverse hyper
90x15
90x15
90x15

**Anthony21** · 05-22-2018, 02:10 PM

May 21, 2018 5/3/1 C2, W1, D2
Body weight 175.8

Squat
55x10
145x5
195x5 65%
225x5 75%
255x10 85% 5+
195x5 FSL @65%
195x5
195x5
195x5
195x5

Belt squat
90x12
90x12
90x12
90x12
90x12

Summary: Late night training session. I cutt he accessory work short so I wouldn't be training at midnight and wanted to get some sleep.

**Anthony21** · 05-23-2018, 03:25 PM

May 23, 2018 5/3/1 C2, W1, D3
Body weight 176.6

Barbell overhead press
45x10
45x10
65x5
75x5
90x5 65%
105x5 75%
120x7 85% 5+

Belt squat one arm row *super set between OHP
50x10
40x10
40x10
40x10
40x10

Bench Press t&g
170x5 BBB @80% all sets
170x5
170x5
170x5
170x5

Hammer grip pull ups *super set between bench
x10
x10
x10
x9

Banded tricep press down
x25 Thick orange band
x25
x25

Kettle Bell hammer curl *unknown kettle bell weight
3x12

Thread: Anthony's Powerlifting Log

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