Anthony21's 5/3/1 Training Log

[Filmbuff81]

How’s Zona treating you?

Training is looking good. Setup of the F5 U/L looks pretty sweet.

[Anthony21]

How’s Zona treating you?

Training is looking good. Setup of the F5 U/L looks pretty sweet.

Unfortunately i'm not in Arizona yet. I've been trying to find a job prior to moving down there. It sucks seeing as both my daughters and wife is down there. It's just a matter of me finding a job before I move, which is proving harder than I thought.

I really like the set up of Fierce 5 and have not only been enjoying the routine but also the body composition changes from it. It's really a well balanced program. I've on occasion swapped out some movements just to keep things fresh. I also like to use movements that I feel work best for me i.e. right now I prefer DB shoulder presses over the barbell counterpart so i'll be using that instead.

[Filmbuff81]

Makes sense about the movements.

Too bad about the job situation. That’s definitely gotta suck.

I miss my son when I have a few long days of work or we go away for a weekend.

[Anthony21]

Makes sense about the movements.

Too bad about the job situation. That’s definitely gotta suck.

I miss my son when I have a few long days of work or we go away for a weekend.

Yeah man it's tough. I'm just staying positive about it and hoping I can find something prior to moving. I'd been wanting to get into law enforcement but unfortunately my younger self got a neck tattoo. A majority of departments don't accept applicants with neck tattoos, nor allow them to cover them up with clothing.

[Filmbuff81]

That’s lame. Put you in the undercover jobs lol.

What about removal of the tattoo? Or not an option in your mind?

[Anthony21]

That’s lame. Put you in the undercover jobs lol.

What about removal of the tattoo? Or not an option in your mind?

It’s an option but takes a long time and money.

[Anthony21]

That’s lame. Put you in the undercover jobs lol.

What about removal of the tattoo? Or not an option in your mind?

I do have one position I applied for that hopefully sounds promising. It's a position for a Detention Officer for Maricopa County Sheriff's Office.

[Anthony21]

Jun 20, 2019
Bench Press
190x5
190x5
190x5

Incline Dumbbell Press
60x10
60x10
60x10

Pulldowns
125x10
125x10
125x10

Chest supported DB row
65x10
65x10
65x12

Pushdowns
55x12
55x12
55x12

Ez bar curl
55x12
55x12
55x12

Rear lateral machine
105x15
105x15
105x15

Jun 21, 2019
Bodyweight 178.6

Squat
285x6
285x6
285x6

Barbell glute bridge
135x10
135x10
135x10

Reverse lunges
55x8
55x8
55x8

Leg Curls
105x12
105x12
105x12

Ab wheel
0x10
0x10
0x10

[Filmbuff81]

Nice workouts.

At first I thought it was one long workout lol.

Then I noticed the dates hahaha.

[Anthony21]

Nice workouts.

At first I thought it was one long workout lol.

Then I noticed the dates hahaha.

That would be a long ass training session lol.

Jun 23, 2019
Bodyweight 178.6

Dumbbell shoulder press
45x9
45x9
45x9

Chin Up
25x9
25x9
25x9

T bar row
110x10
110x10
110x10

Barbell tricep rolling extension
75x12
75x12
75x12

Dumbbell Bicep Curl
35x8
35x8
35x8

Face pulls
70x12
75x12
75x12

[Anthony21]

Jun 24, 2019
Bodyweight 179

Front Squat
220x5
220x5
220x5

Romanian deadlift
275x8
275x8
275x8

Leg Extensions
100x12
100x12
100x12

Leg Curls
110x12
110x12
110x12

[Anthony21]

Jun 27, 2019
Bodyweight 177.6

Bench Press
190x6
190x4
190x6
*Repeating weight weight and sets of 6 next week since I missed two reps on my second set.

Incline Dumbbell Press
60x11
60x11
60x6
*Weight staying the same until I hit 3x11

Pulldowns
115x12 Close grip
115x12
115x12

Pendlay row
135x8
135x8
135x8

Dumbbell Bicep Curl
35x10
35x10
35x10

Dumbbell rear lateral
17.5x15
20x15
20x15

Dumbbell shrugs
95x10
95x10
95x10
95x10

Neck extension
10x25
10x25

[Anthony21]

Jun 28, 2019
Bodyweight 177.6

Squat
295x5
295x5
295x5

Barbell glute bridge
145x10
145x10
145x10

Reverse lunges
55x9
55x9
55x9

Leg Curls
115x12
115x12
115x12

[tommy4life]

Came here to have a look, your numbers make me ashamed of my lower body strength haha.

[Anthony21]

Came here to have a look, your numbers make me ashamed of my lower body strength haha.

No need to feel that way man. My numbers are a lot lower to where they use to be. Granted I use to be a fat ass back in the day when I strictly trained for strength and justified my body weight with training for strength.

[tommy4life]

I don't really feel ashamed haha, just saying you have a good upper/lower strength ratio.

[Anthony21]

I don't really feel ashamed haha, just saying you have a good upper/lower strength ratio.

Thanks man. I use to be all about "Oh I gotta be strong" and didn't worry about my body comp. That's changed over time and the balance has been nice focusing on both, while dropping weight.

[Anthony21]

Jun 30, 2019
Bodyweight 177.8

Dumbbell shoulder press
45x10
45x10
45x10

Chin Up
30x8
30x8
30x8

T bar row
110x11
110x11
110x11

Preacher bar curl
75x8
75x8
75x8

Face pulls
75x15
75x15
75x12

Band pull aparts
0x25
0x12
0x12
0x12
0x12

Dumbbell Lateral Raises
20x12
20x12
20x12

[Anthony21]

Jul 1, 2019
Bodyweight 176.5

Romanian deadlift
275x9
275x9
275x9

Goblet squat
80x12
80x12
80x12

Leg Extensions
105x12
105x12
105x12

Leg lifts
0x10
0x10
0x6

Cable single leg curl
42.5x12
42.5x12
42.5x12

There was two guys hogging up the squat rack. Instead of waiting for who knows how long. I decided to hit some goblet squats. I'll hit front squats next week.

[Anthony21]

Jul 4, 2019
Bodyweight 178.2

Bench Press
190x6
190x6
190x3

Incline Dumbbell Press
65x8
65x8
65x8

Pulldowns
120x12
120x10
120x10

Pendlay row
135x9
135x9
135x9

Dumbbell Bicep Curl
25x12
25x12
25x12

Pushdowns
40x12
45x10
45x10

Face pulls
80x12
80x12
80x12

Neck extension
10x25
10x25
10x25
10x25

[Anthony21]

Jul 5, 2019
Bodyweight 177.7

Squat
295x6
295x6
295x6

Barbell glute bridge
145x11
145x11
145x11

Reverse lunges
55x10
55x10
55x10

Leg Curls
120x12
120x12
120x12

[Anthony21]

Jul 7, 2019
Bodyweight 178.7

Band pull aparts
25
15
12
12
12

Dumbbell shoulder press
50x8
50x8
50x8

Chin Up
30x9
30x9
30x9

T bar row
115x11
115x11
115x11

Machine chest fly
195x12
195x12
195x8

Rolling dumbbell tricep extension
30x12
30x12
30x12

Neck extension
26x25
26x25
26x15

Dumbbell shrugs
55x25
55x25

[Filmbuff81]

Looking solid. How are you enjoying the program.

[Anthony21]

Looking solid. How are you enjoying the program.

I'm enjoying it a lot. I've definitely noticed great body composition changes from the program. I definitely look forward to each training session which is a good thing.

[Anthony21]

Jul 8, 2019
Bodyweight 178.7

Romanian deadlift
285x8
285x8
285x8

Front Squat
220x6
220x6
220x6

Leg Extensions
110x12
110x12
110x12

Cable single leg curl
32.5x12
27.5x12
27.5x5

Face pulls
32.5x15
32.5x15
32.5x15

[Anthony21]

Thought i'd post some body comp pics just for progress purposes. Fierce 5 has definitely been a great program in terms of body composition improvements.

[Anthony21]

Jul 11, 2019
Bodyweight 176.1

Bench Press
160x5
160x5
160x5

Band pull aparts
0x10
0x10
0x12

Incline Dumbbell Press
65x9
65x9
65x9

Pulldowns
125x12
125x10
125x12

Pendlay row
140x8
140x8
140x8

Dumbbell Bicep Curl
30x10
30x12
30x12

Pushdowns
45x12
45x12
45x10

Dumbbell shrugs
60x12
60x12
60x12

Rear lateral machine
90x20
95x15
95x15

Neck extension
18x25
18x25
18x25
18x25

Reduced bench press weight by 15% since I stalled on two workout training sessions with 190. I also hit an all time low in terms of body weight at 176.1 lbs.

[Anthony21]

Jul 12, 2019
Bodyweight 176.5

Squat
305x2
315x1
325x1 *PR at body weight.
225x5
225x5
225x5

Back extensions
100x8
100x8
100x8

Reverse lunges
65x8
65x8
65x8

This training session was both disappointing and yet rewarding all at the same time. Leading up to heading to the gym I had didn't feel as strong or mentally strong as I would of liked for squats. I'm sure you guys know that feeling when it comes to your mentality. There are days that sometimes you just aren't locked in mentally prior to arriving at the gym. This day was one of those. I think also what didn't help was not having anything in my stomach and this being a later than usual training session for me. Usually I hit the gym around 11 but decided to go around 1:00 PM. So I woke up at 9 and had nothing in my system in terms of food.

I got to the gym and proceeded with my squat warm ups. Warm ups felt fine. By the time I got to my first set of 305 I just knew that I wasn't going to be able to hit it for 3x5. I got two solid reps and decided to rack it at that point. Instead of being all upset at myself I decided to work up to a heavy single to see what I can hit. It's been a long time since I've hit singles so I said why the fook not.

I worked up to 315 which felt great. From there I hit 325 and felt I had probably another 10lbs in the tank. I took the 325 feeling beyond satisfied seeing as it's a PR in terms of where my body weight is at. After the squat I had some guy come up to me and gave me a fist bump. He said that was one hell of a squat. It was a nice confidence boost.

Next week i'll make sure to get some food in me prior to hitting squats and go for 305x3x5 again before I think about resetting if needed.

[Anthony21]

Jul 14, 2019
Body weight 177.1

Dumbbell shoulder press
50x9
50x9
50x9

Chin Up
35x8
35x8
35x8

T bar row
120x10
120x10
120x10

Machine chest fly
195x12
195x12
195x12

Face pulls
80x12
80x12
80x12

Dumbbell shrugs
65x12
65x12
65x12

Dumbbell Lateral Raises
25x12
25x12
25x12

Rolling dumbbell tricep extension
35x12
35x10
35x10

[Anthony21]

Jul 15, 2019
Body weight 176.4

Front Squat
230x5
230x5
230x5

Romanian deadlift
285x9
285x9
285x9

Leg Extensions
115x10
115x10
115x10