Anthony21's 5/3/1 Training Log

[arkona4trek]

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.

Nice squat and physique on AVI congratz for the PR

[Anthony21]

Nice squat and physique on AVI congratz for the PR

Thank you.

[Anthony21]

Jul 18, 2019

Bench Press
160x6
160x6
160x6

Incline Dumbbell Press
70x8
70x8
70x8

Pulldowns
130x12
130x10
130x10

Pendlay row
145x9
145x9
145x9

Dumbbell Bicep Curl
35x10
35x10
35x10

Face pulls
85x12
85x12
85x12

Dumbbell shrugs
70x10
70x10
70x12
70x12

[Anthony21]

Jul 19, 2019
Body weight 175

Squat
305x1

Leg press
285x12
285x12
285x12

DB RDL
60x10
60x10
60x10

Back extensions
55x20
55x20
55x20

Leg Curls
125x10
125x10
125x10

Summary: My caloric intake caught up to me finally with this training session. I felt weak as sh!t during my squat warm ups and knew that 305x3x5 wasn't going to happen. Just hitting a single at 305 felt like the weight of the world was on my back.

After this training session I started to finally reverse diet and will slowly be adding calories back in week to week.

[Anthony21]

Jul 21, 2019
Bodyweight 176.1

Dumbbell shoulder press
55x8
55x8
55x8

Chin Up
35x9
35x9
35x7

T bar row
120x12
120x12
120x12

Barbell Bicep Curl
80x9
80x9
70x10

Dumbbell Lateral Raises
27.5x10
27.5x10
27.5x10

Face pulls
42.5x15
42.5x15
42.5x15

Pushdowns
42.5x12
42.5x12
42.5x123

Dumbbell shrugs
70x12
70x12
70x12

Machine chest fly
205x12
205x12
205x12

[Anthony21]

Jul 22, 2019
Bodyweight 175.5

Front Squat
230x6
230x6
230x6

Romanian deadlift
295x6
295x6
295x6

Leg Extensions
115x11
115x11
115x11

Leg Curls
100x12
100x12
100x12

Ab wheel
0x12
0x12
0x8

[Anthony21]

Jul 25, 2019
Bodyweight 176.1

Band pull aparts
0x20
0x8
0x12
0x12
0x12
0x12

Bench Press
165x5
165x5
165x

Incline Dumbbell Press
70x9
70x9
70x9

Pulldowns
130x10
130x10
130x10

Seated pulley back row
100x12
100x12
100x12

Incline db curl
25x10
25x10
25x10

Rear lateral machine
115x20
115x20
115x20

Hammer Curl
30x10
30x10
30x

Tricep press down
60x10
60x10
60x10

Dumbbell shrugs
75x10
75x10
75x10

[Anthony21]

Jul 26, 2019
Bodyweight 174.7

Squat
250x5
250x5
250x5

Back extensions
135x8
135x8
135x8

Leg Curls
105x12
105x12
105x12

Ab wheel
0x12
0x12
0x12

Reverse lunges
65x9
65x9
65x9

Farmer walks w/trap bar
225x40 Steps x2
225x40 x2
225x40 x2
225x40 x2

[Anthony21]

Jul 28, 2019
Bodyweight 176

Dumbbell shoulder press
55x9
55x9
55x5

Chin Up
40x8
40x8
40x8

Pendlay row
150x8
150x8
150x8

Face pulls
47.5x12
47.5x12
47.5x12

Barbell Bicep Curl
65x12
65x12
65x12

Machine chest fly
210x12
210x12
210x12

[Anthony21]

Jul 29, 2019
Front squats felt fine for the first two sets. By the third set I just felt drained. The bar rolled forward during the first rep and just threw me off.

Bodyweight 175

Front Squat
240x5 Rep PR
240x5
240x1 Bar rolled and just felt fatigued

Romanian deadlift
295x7
295x7
295x7

Leg Extensions
120x12
120x12
120x12

Cable pull throughs
32.5x10
32.5x10
32.5x10

Barbell Row
135x12
135x12
135x12
135x12

[Anthony21]

Been in AZ sine 8/2 and headed back to Oregon tonight. I'll be back in the gym and on my routine tomorrow. I'll be restarting Week 15 (I believe it is) with my first upper body day. I haven't trained since I've been in AZ so i'm really looking forward to hitting the gym again and getting back on my eating routine.

[Anthony21]

What's up everyone. I'm back in Oregon and back in the gym. I definitely missed it and feels good to have that sore feeling again.

Here are my last two training sessions.

Aug 8, 2019
Bodyweight 173.8

Bench Press
170x5
170x5
170x5

Incline Dumbbell Press
75x8
75x8
75x6

Pulldowns
135x10
135x10
135x10

Barbell Row
140x9
140x9
140x9

Face pull
50x15
50x15
50x15

Overhead tricep extension
60x12
60x12
60x8

Incline db curl
30x10
30x10
30x10

Pushdowns
65x8
65x8
65x8

Hammer Curl
30x11
30x11
30x11

Power shrug
225x6 Trap bar
225x6
225x6

[Anthony21]

Aug 9, 2019
Bodyweight 172.7

Squat
250x6
250x6
250x6

Smith machine good morning
90x8
90x8
90x8

Smith machine Bulgarian split squat
90x10
90x10
90x8

Dumbbell Row
70x12
70x12
70x12

Calf Raises
50x12
50x12
50x12

Leg Curls
90x12
90x12
90x12

[Anthony21]

Aug 11, 2019
Bodyweight 174.2

Dumbbell shoulder press
55x9
55x7
45x10

Chin Up
40x9
40x9
40x5

Pendlay row
150x9
150x9
150x9

Tricep press down
50x12
50x12
50x12

Face pulls
85x12
85x12
85x12

Machine chest fly
215x12
215x8
215x8

[Anthony21]

Aug 12, 2019
Bodyweight 173.4

Front Squat
240x2
275x1 PR at BW
185x6
185x6
185x6

Romanian deadlift
185x8
185x8
185x8

Single leg hamstring curl
60x12
60x12
60x12

Leg Extensions
125x12
125x12
125x12

Chest supported DB row
60x12
60x12
60x12

Power shrug
245x6
245x6
245x6

Summary: I believe I hit that road block in the road when it comes to my front squats. Going into this lower body day my lower body was sore as sh!t still from last Friday's lower body day. I gave 240 a shot for 5 reps and it wasn't happening. Knowing that my lower body was still beat up I decided to go light on the front squats, along with the RDL. I found that as I was progressing heavier and heavier with the RDL I wasn't feeling as much in my hamstrings as I should be feeling.

I dropped the weight all the way down to 185 and definitely felt much more in my hamstrings. Overall the session was a great lower body session. I'm kind of torn cause I have been contemplating starting 5/3/1 back up with a set up from 5/3/1 Forever or continuing with Fierce 5 U/L.

The next two days are rest days so I'll have that time to recover and think about it some more.

[Anthony21]

Aug 15, 2019
Body weight 174.2

Band pull aparts superset with bench

Bench Press
170x6
170x6
170x6

Dips
10
10
10
10

Pulldowns
135x11
135x11
135x11

Barbell Row
145x8
145x8
145x8

Dumbbell preacher curl
22.5x12
22.5x12
22.5x12

Dumbbell rear lateral
25x15
25x15
25x15

Neck flexion
10x15
10x15
10x12

[Anthony21]

Aug 16, 2019
Bodyweight 173.4

Squat
260x5
260x5
260x5

Smith machine good morning
90x9
90x9
90x9

DB Bulgarian split squat
30x12
30x12
30x12

Band pull aparts
0x15
0x15
0x15
0x15
0x12
0x10
0x15

Leg lifts
0x10
0x10
0x10

Prowler
165x2
165x2

[Anthony21]

Aug 18, 2019
Bodyweight 172.6

Dumbbell shoulder press
55x9
55x9
55x8 +3 reps

Band pull aparts
0x15
0x15
0x15
0x15
0x15
0x12

Chin Up
40x9
40x9
40x9
*PR

Pendlay row
155x6
155x6
155x6

Overhead tricep extension
70x8
70x8
70x8

Face pulls
90x12
90x12
90x12

Dumbbell shrugs
80x10
80x10
80x10

Machine chest fly
215x12
215x12
215x12

[Anthony21]

Aug 19, 2019
Bodyweight 174.2

Front Squat
215x5
215x5
215x5
*10% reset from 240

Romanian deadlift
250x8
250x8
250x8
*10% reset from 290

Dumbbell Row
80x12
80x12
80x20

Single leg seated hamstring curl
60x12
60x10
60x10

Single leg extensions
40x12
40x12
40x12

Prowler
120x2
120x2
120x2

[Anthony21]

Aug 21, 2019
Bodyweight 173.6

Bench Press
175x5
175x5
175x5

Incline Bench Press
95x8
95x8
95x8

Barbell Row
145x9
145x9
145x9

Pulldowns
140x8
140x8
140x8

Dumbbell preacher curl
30x8
25x10
25x10

Dumbbell rear lateral
30x12
30x12
30x12

Pushdowns
90x15
90x12
90x12
90x12

Hammer grip pull ups
0x10
0x10
0x10
0x10
0x10

Barbell shrug
135x12
135x12
135x12
135x12

[Anthony21]

Aug 23, 2019
Bodyweight 173.4

Squat
260x6
260x6
260x6

Back extensions
135x10
135x10
135x10

DB Bulgarian split squat
35x12
35x12
35x12

Dumbbell Row
85x12
85x12
85x20

DB RDL
50x10
50x10
50x10

Leg lifts
0x10
0x10
0x10

Calf Raises
50x10
50x10
50x10

Hope everyone has a good weekend and some good training.

[Anthony21]

Aug 25, 2019
Hammer grip pull ups
0x10
0x10
0x10
0x8
40x6
45x5
45x5

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

Barbell overhead press
45x10
75x5
95x8
95x8
95x8

Pendlay row
155x8
155x8
155x8

Dips
20x10
20x10
20x10

Preacher bar curl
75x12
75x12
75x12

Face pulls
95x12
95x12
95x12

Summary: Decided to switch from DB overhead shoulder press to BB OHP for a couple weeks. I was also unable to do weighted chin ups due to the area I do them at was cluttered with people. Instead I did some hammer grip weighted chins. I'll do the same weight I had intended for chin ups for this up coming week.

[Anthony21]

Aug 26, 2019
Body weight 171.6

Front Squat
215x6
218x6
215x6

Romanian deadlift
250x9
250x9
250x9

Chest supported DB row
50x10
50x10
50x10
50x10
50x10

Single leg extensions
45x12
45x12
45x12

Leg Curls
100x12
100x12
100x12

Leg lifts
0x10
0x10
0x10
0x10

Band pull aparts
0x12
0x12
0x12
0x12

Calf Raises
70x10
70x10
70x10

Summary: Great training session. I'm still debating whether or not to start 5/3/1 soon or keep running Fierce 5 U/L through this reverse diet. It's crazy, even with the added calories weekly I still seem to be getting more vascular along with feeling like my body fat is dropping. My waist line feels like it's getting smaller (in a good way) but i'm also feeling more fuller from a muscular standpoint. I'll post a picture with my current body composition.

Tomorrow will be an the first upper body day to start the week off and i'm looking forward to it.

[Anthony21]

Aug 29, 2019
Bodyweight 172.6

Band pull aparts
0x12
0x12
0x12
0x12

Bench Press
175x6
175x6
175x6

Pull Up
10
10
10

Incline Bench Press
95x9
95x9
95x9

Barbell Row
150x8
150x8
150x8

Pulldowns
140x10
140x10
140x10

Dumbbell preacher curl
25x10
25x10
25x10

Dumbbell rear lateral
25x12
25x12
25x12

Overhead tricep cable extension
70x12
70x12
70x12

Rear lateral machine
85x20
85x20
85x15

[Anthony21]

Aug 30, 2019
Bodyweight 170.8

Squat
270x5
270x5
270x5
135x20

Back extensions
140x8
140x8
140x8

Chest supported DB row
55x10
55x10
55x10
55x10
55x10

DB Bulgarian split squat
40x10
40x10
40x10

Dumbbell shrugs
85x10
85x10
85x10

Ab wheel
0x10
0x10
0x10
0x10

Leg Curls
105x12
105x12
105x12

Band pull aparts
0x20
0x15
0x12
0x10
0x15
0x15

[Anthony21]

So I decided that I'm going to jump back into 5/3/1 next week. Straight sets feel like they're catching up at this point, especially on my squat. I want to add a strength component to my training and Fierce 5 doesn't really cover that part.

The hypertrophy has been great and i'll continue to use the other movements in Fierce 5 in combination with 5/3/1.

[Anthony21]

Sep 1, 2019
Body weight 174.1

Band pull aparts
0x25
0x25
0x20
0x20
0x15
0x15
0x15

Barbell overhead press
135x1
140x1
145x1
95x9
95x9
95x9

Chin Up
45x8
45x8
45x8
*PR

Dips
20x12
20x12
20x12

Pendlay row
155x9
155x9
155x9

Barbell shrug
155x10
155x10
155x10
155x10

Hammer Curl
35x12
35x12
35x12

Face pulls
60x20
60x15
60x15

Machine chest fly
220x12
220x8
220x6

I went in with the goal of hitting a heavy single to use as my 1RM to get my training max for when I start 5/3/1 back up on Thursday. I was satisfied hitting 145 for solid single and will be using that to base my TM off of.

[Anthony21]

Sep 2, 2019
Body weight 174.2

Deadlift
135x5
135x5
225x3
275x1
315x1
365x1
405x1

Pull Up
10
10
10
8
6
6

Goblet squat
80x10
80x10
80x10

DB SLDL
50x10
50x10
50x10

Single leg extensions
50x12
50x12
50x12

Leg Raises
11
11
11

Band pull aparts
0x20
0x20
0x20
0x20
0x20

It's been a long time since I've actually pulled conventional for my deadlift. I needed to establish a 1RM for my deadlift to use to get my training max for 5/3/1. I had a goal of hitting a solid single with 405 but was unsure if I can even pull 405 anymore lol.

For not conventional deadlifting for a long time my pulls felt f'n solid. I was worried my technique would suffer but that wasn't the case at all. I was able to pull 405 for a solid and strong single with 1 rep in reserve it felt. I'll be using this to base my TM for 5/3/1. I was pretty excited for this training session with how well it went.

[tommy4life]

So I decided that I'm going to jump back into 5/3/1 next week. Straight sets feel like they're catching up at this point, especially on my squat. I want to add a strength component to my training and Fierce 5 doesn't really cover that part.

The hypertrophy has been great and i'll continue to use the other movements in Fierce 5 in combination with 5/3/1.

Straight sets of squats when approaching reset weight is the reason I had to modify F5, it's ****ing hard.

[Anthony21]

How did you modify it?