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  1. #1
    Building The Monolith Anthony21's Avatar
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    Anthony21's 5/3/1 Training Log

    Not going to have a long intro. I'm currently running 5/3/1 and on my second cycle.

    I have my training set up based off of Beyond 5/3/1. I plan on buying 5/3/1 Forever though. Once that happens I'm sure some things will get adjusted.

    For the mean time my current set up is this.

    Day 1 - Bench w/FSL 5x5 + accessories
    Day 2- Squat w/FSL 5x5 + accessories
    Day 3- OHP w/BBB 5x5 Bench @80% + accessories
    Day 4- Deadlift w/BBB 5x5 SSB @80% + accessories

    Goal is to just train for strength. I'm also slowly building back up to a body weight of 200lbs after a 7 month cut. I did a refeed for about 3 months after the cut and now in a lean bulking phase.

    I had a log I was maintaining in the power lifting section. I figured I'd start one here since I'm technically not training for a power lifting meet or anything.

    This log will start with my first 3 days of training from Cycle 2, week 1. Day 4 was yesterday which I'll update later today.

    For those that join the log I appreciate it. For those that lurk I appreciate you too.

    May 20, 2018
    Body weight 176

    *200 total band pull aparts

    Bench Press t&g
    45x10
    95x8
    135x5 65%
    160x5 75%
    180x9 86% 5+
    135x5 FSL @65%
    135x5
    135x5
    135x5
    135x5

    Chin Up *body weight done between bench sets

    Meadows row
    100x10
    100x10
    100x10

    Barbell tricep rolling extension
    75x10
    75x10
    75x10

    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.

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

    *200 total band pull aparts

    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
    Last edited by Anthony21; 05-27-2018 at 09:22 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  2. #2
    Building The Monolith Anthony21's Avatar
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    May 26, 2018 5/3/1 C2, W1, D4
    Body weight 176

    Deadlift
    135x5
    185x5
    225x3
    250x5 65%
    290x5 75%
    325x8 85% 5+

    Safety bar squat BBB 5x5 @ 80%
    240x5
    240x5
    240x5
    240x5
    240x5

    Single leg hamstring curl
    55x15
    55x15
    55x15

    Neck extension
    25x15
    25x15
    25x20
    25x15
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #3
    Building The Monolith Anthony21's Avatar
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    May 27, 2018 5/3/1 C2, W2, D1
    Body weight 178

    Bench Press t&g
    45x10
    45x10
    95x5
    115x3
    145x3 70%
    170x3 80%
    190x8 90% 3+
    145x5 FSL 60% 5x5
    145x5
    145x5
    145x5
    145x5

    Weighted chin up
    35x6
    35x6
    35x6
    35x6

    Banded tricep press down
    0x25
    0x25
    0x25
    0x25

    Arnold press
    30x12
    30x12
    30x12

    Chest supported T bar row
    90x12
    90x12
    90x12
    90x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  4. #4
    Building The Monolith Anthony21's Avatar
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    May 28, 2018 5/3/1 C2, W2, D2
    Body weight 178.2

    Squat
    55x10
    55x5
    145x5
    170x3
    210x3 70%
    240x3 80%
    270x8 90% 3+
    210x5 FSL @70% 5x5
    210x5
    210x5
    210x5
    210x5

    Band Face pull
    0x25
    0x25
    0x25
    0x25

    Reverse hyper
    150x15 50% of Squat TM
    150x15
    150x15

    Hanging knee lifts
    0x15
    0x15
    0x12

    Leg Extensions
    65x15
    75x15
    75x15
    75x15

    Single leg hamstring curl
    65x10
    65x10
    65x10
    65x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #5
    Registered User WolfRose7's Avatar
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    Loving the exercise selection

    In for making me miss 5/3/1
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

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  6. #6
    Building The Monolith Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    Loving the exercise selection

    In for making me miss 5/3/1
    What’s up man. Thanks for dropping in.

    I’ll make sure to swing by your log. I’ve actually lurked in it several times given the great information you put out in the workout program and exercise sub forums.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #7
    Registered User WolfRose7's Avatar
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    Originally Posted by Anthony21 View Post
    What’s up man. Thanks for dropping in.

    I’ll make sure to swing by your log. I’ve actually lurked in it several times given the great information you put out in the workout program and exercise sub forums.
    Cheers man!!, my log is sadly a semi bench only mess at the moment haha...
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  8. #8
    Building The Monolith Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    Cheers man!!, my log is sadly a semi bench only mess at the moment haha...
    Well my bench in general is a mess so we have something in common lol.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #9
    Building The Monolith Anthony21's Avatar
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    Rest day today. Tomorrow will be my OHP day.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  10. #10
    Building The Monolith Anthony21's Avatar
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    May 30, 2018 5/3/1 C2, W2, D3
    Body weight 176.9

    *100 total banded face pulls
    *100 total banded pull aparts

    Barbell overhead press
    45x10
    45x10
    65x5
    100x3 70%
    110x3 80%
    125x5 90%
    100x5 FSL 5x5 @70%
    100x5
    100x5
    100x5
    100x5

    Inverted row *super set with OHP
    0x10
    0x10
    0x10
    0x10
    0x10

    Kettle bell side laterals
    17x10
    17x12
    17x12
    17x12

    Pushdowns
    70x10
    70x10
    70x10
    70x10

    Dumbbell Bicep Curl
    25x12 W/fat grips
    25x12
    25x12

    Belt squat one arm row
    50x12
    50x12
    50x12
    50x12

    Summary: So my OHP sucks. I decided after my 3+ set to incorporate FSL 5x5 for my OHP going forward. What better way to get better with my OHP then to press more. I felt I had 2 more reps in me on my 3+ set so i'll take that as a victory.

    Other than that everything felt good. I like the FSL w/OHP as it builds up volume for a weak lift of mine. I'm looking forward to making some progress (hopefully) with this set up.

    Tomorrow will be my deadlift day.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #11
    Building The Monolith Anthony21's Avatar
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    I finally purchased the 5/3/1 Forever book last night. Pretty excited to get it to set up my training for a while and implement Jim's new programming.

    Today is another rest day (took one yesterday) and tomorrow the plan is to hit my Deadlift 3+ day.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #12
    Registered User WolfRose7's Avatar
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    Originally Posted by Anthony21 View Post
    I finally purchased the 5/3/1 Forever book last night. Pretty excited to get it to set up my training for a while and implement Jim's new programming.

    Today is another rest day (took one yesterday) and tomorrow the plan is to hit my Deadlift 3+ day.
    I've had it for a while, will make use of it again some day

    Leviathan and God is a Beast were two of my favourites. (not just because of the names either)
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  13. #13
    Building The Monolith Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    I've had it for a while, will make use of it again some day

    Leviathan and God is a Beast were two of my favourites. (not just because of the names either)
    Those names are pretty bad ass. I'll have to take a look at them both when I get the book.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  14. #14
    Building The Monolith Anthony21's Avatar
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    Jun 1, 2018 5/3/1 C2, W2, D4
    Body weight 177lbs

    Deadlift
    135x5
    225x5
    270x3 70%
    310x3 80%
    345x6 90% 3+ *2 reps in the tank

    Safety bar squat
    240x5 80% BBB 5x5
    240x5
    240x5
    240x5
    240x5

    Reverse hyper
    150x20 50% of squat TM.
    150x20
    150x20

    Band pull aparts
    5x20

    Summary: Yesterday was going to be a rest day but I decided to get my training in so I wouldn't have to today.

    My deadlifts felt fast as hell. My top set definitely felt like I had 2 more reps in the tank.

    Overall it was a good training session.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  15. #15
    Building The Monolith Anthony21's Avatar
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    Jun 3, 2018 5/3/1 C2 W3 D1
    Body weight 176.8

    Bench Press t&g
    45x10
    45x10
    95x5
    115x3
    160x5 75%
    180x3 85%
    200x5 95% 1+
    160x5 FSL @75%
    160x5
    160x5
    160x5
    160x5

    Weighted chin up
    35x7
    35x7
    35x5
    35x5

    Band pull aparts
    x25
    x15
    x25
    x25
    x20

    Barbell tricep rolling extension
    95x10
    95x10
    95x10
    95x10

    Seated pulley back row
    105x15
    105x15
    105x15
    105x15

    Arnold press
    35x8
    35x8
    35x8

    Summary: bench felt solid last night. I felt I had a good 2 reps in me. Back off sets were done with a pause on each rep.

    I’ll be getting my 5/3/1 Forever book today so after my first de load I’ll be implementing the new principles.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #16
    Building The Monolith Anthony21's Avatar
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    Jun 4, 2018 5/3/1 C2, W3, D2
    Body weight 178.6

    Squat
    55x10
    55x10
    145x5
    195x3
    225x5 75%
    255x3 85%
    285x6 95% 1+
    225x5 FSL 5x5 @75%
    225x5
    225x5
    225x5
    225x5

    Band pull aparts
    x20
    x20
    x20
    x20
    x20

    Reverse hyper
    90x25 30% of squat TM
    90x25
    90x25

    Summary: Solid squat session. I was happy with my 1+ set as I told myself I wanted to get 6 solid reps in.

    I received my 5/3/1 Forever book in the mail yesterday. There is so much content in this book and so much that's new to the 5/3/1 programming with leaders, anchors, 7th week protocol, etc.

    There is a lot of information to digest so I'll be deciding how my training is going to be set up after my first deload.

    The recommended set up Wendler notes is running 2 leader cycles/deload/1 anchor cycle/deload (can be a test week for a PR).

    I have to see what leader template I want to run. Seeing as I've been enjoying the FSL set up I may stick with this but i'll see.

    Today is a rest day and tomorrow is my OHP 1+ day.
    Last edited by Anthony21; 06-05-2018 at 02:54 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  17. #17
    Building The Monolith Anthony21's Avatar
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    Jun 6, 2018 C2, W3, D3
    Body weight 179.2

    Barbell overhead press
    45x10
    45x5
    70x5
    105x5 75%
    120x3 85%
    130x5 95% 1+ felt strong and felt i had 1 more quality rep in the tank.
    105x5 FSL @75% 5x5
    105x5
    105x5
    105x5
    105x5

    Dumbbell Row *super set w/OHP
    70x12
    80x12
    80x12
    80x12
    80x12

    Dips *body weight
    10
    10
    10
    10
    10

    Banded tricep press down
    x20
    x20

    Db spider curl
    25x12
    25x12
    25x12

    Band pull aparts
    x25
    x25
    x25
    x25

    Summary: Holy sh!t this morning's training session was just nuts. I felt so good training today I really don't know what got into me. Everything felt strong, especially my OHP.

    I made an adjustment to my stance position and set my feet slightly wider and it felt like I had a lot more strength from this base. I'm excited to see what's to come with my OHP with this adjustment.

    I think I also felt good cause I was blasting some Dragonball Super music during training. Yes I love Dragonball and well aware how big of a nerd that makes me





    I loved super setting DB rows with my OHP and will continue this going forward. I added in dips cause I love doing them and feel they're a great accessory movement. I was more upright to focus on my triceps vs a forward lean that focuses on building your chest.

    Overall this training session was just flat out awesome and mentally one of my best ones.

    Tomorrow is my Deadlift day so I'm really looking forward to ending my 2nd cycle strong.
    Last edited by Anthony21; 06-06-2018 at 03:26 PM.
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  18. #18
    Registered User WolfRose7's Avatar
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    Why do I not have that music on my phone...

    Will in 5m xD
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    https://forum.bodybuilding.com/showthread.php?t=175232661

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    Building The Monolith Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    Why do I not have that music on my phone...

    Will in 5m xD
    Well you’re welcome man
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  20. #20
    Building The Monolith Anthony21's Avatar
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    Jun 7, 2018 5/3/1 C2, W3, D4
    Body weight 177.8

    Pre training warm up

    Air Dyne back 5 minutes

    Reverse hyper
    90x15
    90x15


    Deadlift
    135x5
    225x5
    255x3
    290x5 75%
    325x3 85%
    365x5 95% 1+
    290x5 FSL @75% 5x5
    290x5
    290x5
    290x5
    290x5

    DB Bulgarian split squat
    35x10
    35x10
    35x10
    35x10

    Single leg hamstring curl
    65x12
    65x12
    65x12
    65x12

    Reverse hyper
    140x25
    140x20
    140x25

    Air Dyne Bike 5 minutes post training.

    Summary: Yesterday was a great deadlift session. I was real happy about my 1+ set and how each rep felt. I would say I had 1 rep left in the tank had it been pulled the bar speed would of slowed down, hence why I capped it at 5 reps.

    Accessory work felt felt. The gym I train at got a new Air Dyne bike so it was cool to use it for the first time. The quad pump that I got on that thing was insane. It's the biggest quad pump I've had. I'll be using this more as a conditioning tool and warm up for lower body days.

    This was a great end to my second cycle. These next two days are rest followed by my first deload week starting on Sunday.

    Based on reading the 5/3/1 Forever book my third cycle is going to look something like below. It took a lot of piecing together when it came to figuring out what to do. This is my biggest criticism when it comes to the 5/3/1 Forever book.

    Leader -Second Set last w/5's PRO 2 cycles, Deload, Original 5/3/1 and First Set Last Set 1 cycle, 7th week protocol
    Last edited by Anthony21; 06-08-2018 at 09:58 AM.
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  21. #21
    Registered User WolfRose7's Avatar
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    365x5 95% 1+
    Very very nice mate.

    Plan looks good too
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  22. #22
    Building The Monolith Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    Very very nice mate.

    Plan looks good too
    Thanks man. I've been really enjoying the FSL set up so figured I'd incorporate the Second Set Last into the mix for my two leader cycles.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  23. #23
    Registered User daawhitty's Avatar
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    Ryan mentioned you log earlier pal. Will look in and see how the new programming looks..

    Belt squat looks a great accy lift - do you think it has good carry over ?
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    Building The Monolith Anthony21's Avatar
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    Originally Posted by daawhitty View Post
    Ryan mentioned you log earlier pal. Will look in and see how the new programming looks..

    Belt squat looks a great accy lift - do you think it has good carry over ?
    Thanks for checking my log out.

    I personally don't like Matt Wenning's Belt squat. It causes too much discomfort when wearing the belt and squatting along with causing some discomort in my IT band area. I dropped them due to that and just have incorporated other movements that hit the same muscles.

    Does it have good carry over? I'm sure it does in regards to helping build your quads. Different stances can also help hit hamstrings and glutes more, etc.
    Last edited by Anthony21; 06-08-2018 at 03:33 PM.
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    Jun 10, 2018 5/3/1 Bench Deload
    Body weight 178.8

    Bench Press t&g
    45x15
    45x20
    95x8
    135x3 65%
    160x3 75%
    180x3 85%

    Band pull aparts *super set between bench
    0x25
    0x25
    0x25
    0x25

    Incline Dumbbell Press
    60x10
    60x10
    60x10
    60x8

    Push up
    20
    15
    12

    Chest supported row
    110x12
    110x12
    110x12
    110x12

    Banded tricep press down *super set w/chest supported row
    0x20
    0x20
    0x20
    0x20
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Jun 11, 2018 Squat deload
    Body weight 180.8

    Squat
    55x8
    145x5
    195x3 65%
    225x3 75%
    255x3 85%

    DB RDL
    50x12
    60x12
    70x12
    70x12

    Leg Raises *toes touching bar
    6
    6
    8
    6
    6

    Reverse hyper
    160x20
    160x20
    160x20
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Jun 13, 2018 Overhead Press Deload
    Body weight 178.8

    Barbell overhead press
    45x10
    65x5
    90x3 65%
    105x3 75%
    120x3 85%

    Band pull aparts *done in between OHP sets
    0x25
    0x20
    0x25
    0x25
    0x25

    Dips *body weight
    12
    12
    12
    14

    Dumbbell Row *super set w/dips
    85x12
    85x12
    85x12
    85x14

    Db spider curl/hammer curl
    25x12
    25x12
    25x12

    Barbell shrug
    135x15
    135x15
    135x15
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Building The Monolith Anthony21's Avatar
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    Jun 14, 2018 Deadlift Deload
    Body weight 178.8

    Deadlift
    135x5
    225x3
    250x3 65%
    290x3 75%
    325x3 85%

    Reverse hyper
    50x25
    50x25
    160x25
    160x20
    160x20
    160x20

    Belt squat
    90x15
    90x15
    140x20
    140x20
    140x20

    Push up
    15
    25
    25
    20
    20

    Summary: This ends my deload week and Cycle 3 stats up on 6/17.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Jun 17, 2018 5/3/1 C3, W1, D1
    Body weight 180.2

    Bench Press t&g
    45x10
    45x10
    95x5
    135x5
    150x5 70%
    170x5 80%
    190x5 90%

    Barbell overhead press
    45x5
    95x5
    115x5 80% SSL
    115x5
    115x5
    115x5
    115x5

    Barbell tricep rolling extension
    75x12
    75x12
    75x12
    75x12

    Close grip lat pulldown
    125x12
    125x12
    125x12
    125x12
    125x15

    Front plate raise
    25x25
    25x25

    Summary: This was the start of my third cycle with 5/3/1. The set up is going to be Second Set Last (SSL) w/5's Progression for my two leader cycles. I'll also be going with the 3/5/1 set up. I'll be setting it up as the following.

    Day 1- Bench 3/5/1 5's Pro w/OHP SSL 5x5
    Day 2- Squat 3/5/1 5's Pro w/Trap bar deadlift SSL 5x5
    Day3- OHP 3/5/1 5's Pro w/Bench SSL 5x5
    Day 4- Deadlift 3/5/1 5's Pro w/Squat SSL 5x5

    I like this set up for the frequency so we'll see how it pays off after two leader cycles. Odds are for my anchor cycle i'll go with the classic 5/3/1 set up with First Set Last (FSL).
    Last edited by Anthony21; 06-19-2018 at 04:25 PM.
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    Building The Monolith Anthony21's Avatar
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    Jun 18, 2018 5/3/1 C3, W1, D2
    Body weight 179

    Squat
    60x10
    150x5
    195x3
    215x5 70%
    250x5 80%
    280x5 90%

    Trap bar deadlift
    315x5 80% SSL 5x5
    315x5
    315x5
    315x5
    315x5

    Belt squat
    90x15
    140x20
    180x20
    180x25

    Leg Raises
    8
    8
    8

    Summary: Great training session in the morning. My squat felt strong as sh!t. I figured my legs would be shot since I spent Father's Day all day at the beach with my two girls running around and taking in the beautiful weather. It was the opposite which I was glad for.

    I decided to introduce belt squats again and didn't feel any IT Band discomfort with them so I'll keep these in for these 6 weeks to build up my quads.

    It's been a while since I used a trap bar deadlift but I figured it would be a great way to pull twice a week while taking stress off my lower back from pulling twice a week. My upper back is sore as sh!t today from it so that's a good sign.

    I really enjoyed that trap pull cause I really was able to focus on leg drive with each rep and felt the leg drive. I've always known about this cue but when it came to my conventional deadlift I never really felt it like I did with the trap pull yesterday.

    I'm hoping this has a carry over to my conventional deadlift.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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