Nice squat and physique on AVI congratz for the PRJul 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.
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Thread: Anthony21's 5/3/1 Training Log
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07-17-2019, 01:53 AM #301
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07-17-2019, 09:52 AM #302
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07-20-2019, 03:23 PM #303
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
70x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-23-2019, 03:06 PM #304
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-23-2019, 03:25 PM #305
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
205x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-23-2019, 03:48 PM #306
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07-27-2019, 08:31 PM #307
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
75x10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-27-2019, 08:41 PM #308
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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 x2My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-28-2019, 11:30 AM #309
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
210x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-30-2019, 11:48 AM #310
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
135x12Last edited by Anthony21; 07-30-2019 at 09:43 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-07-2019, 01:52 PM #311
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-10-2019, 02:44 PM #312
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
225x6Last edited by Anthony21; 08-10-2019 at 02:49 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-10-2019, 02:44 PM #313
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
90x12Last edited by Anthony21; 08-11-2019 at 12:37 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-11-2019, 03:05 PM #314
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08-12-2019, 05:54 PM #315
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-17-2019, 03:03 PM #316
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
10x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-17-2019, 03:04 PM #317
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
165x2My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-18-2019, 03:04 PM #318
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
215x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-20-2019, 03:05 PM #319
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
120x2My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-24-2019, 09:22 AM #320
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
135x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-24-2019, 09:23 AM #321
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-28-2019, 10:44 AM #322
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-28-2019, 10:46 AM #323
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-31-2019, 03:03 PM #324
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
85x15My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-31-2019, 03:09 PM #325
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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
0x15My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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08-31-2019, 03:12 PM #326
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-02-2019, 04:57 PM #327
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.Last edited by Anthony21; 09-02-2019 at 05:34 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-02-2019, 05:01 PM #328
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-04-2019, 05:51 AM #329
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09-04-2019, 06:42 AM #330
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