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  1. #331
    Registered User tommy4life's Avatar
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    Originally Posted by Anthony21 View Post
    How did you modify it?
    I play around with it but at the moment I use the following setup for the main lifts.
    Week 1 3×5×75%
    Week 2 3×5×85% and maybe a joker set
    Week 3 3×5×80%
    Week 4 do an amrap at 90%, than a heavy single or double., establish a new Training Max
    Deload and repeat.
    Last edited by tommy4life; 09-04-2019 at 08:32 AM.
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  2. #332
    Building The Monolith Anthony21's Avatar
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    So you’ve incorporated elements of 531 it sounds like?
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #333
    Registered User tommy4life's Avatar
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    Originally Posted by Anthony21 View Post
    So you’ve incorporated elements of 531 it sounds like?
    Well joker sets are kinda part of F5, the * on the program indicate heavy triples, doubles or singles.

    But yes, I have taken some ideas from there
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  4. #334
    Building The Monolith Anthony21's Avatar
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    Ahh that’s right I forgot about that part of Fierce 5.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #335
    Building The Monolith Anthony21's Avatar
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    I was pretty excited to start 5/3/1 back up again I decided instead of waiting for tomorrow to train I hit the gym this morning before work. My plan with 5/3/1 is to run it for the foreseeable future and gauge my progress a year from now.

    With that said I decided to start with the Boring But Big (BBB) Leader template. BBB has been around for the longest time yet I've never ran the template before. I figured it would be a great way to get in some sufficient volume for all my 4 major lifts, while also focusing on bar speed, and technique. Let's jump into day one which was a great training session. The format will be in the 3/5/1 format which is what Jim recommends for a lot of the templates in the Forever book.

    531 BBB Leader C1 W1, D1

    Sep 4, 2019
    BBB percentages will start at 50% for the first cycle and will increase to 55% for cycle 2

    Push - 48 total reps
    Pull - 48 total reps
    Core- 50 total reps

    Bodyweight 173.4

    Bench Press
    45x10
    45x10
    95x5
    130x5 70%
    150x5 80%
    170x5 90%
    95x10 50% BBB sets
    95x10
    95x10
    95x10
    95x10

    Band pull aparts *done in between bench sets
    0x12
    0x15
    0x15
    0x15
    0x15
    0x15
    0x15
    0x15

    Pull Up *3 sets done in between 3 bench sets
    8
    8
    8

    Barbell Row
    155x8
    155x8
    155x8

    Incline Dumbbell Press
    55x8
    55x8
    55x8

    Barbell tricep rolling extension
    60x8
    60x8
    60x8

    Kneeling weighted Crunch
    120x25
    120x25
    Last edited by Anthony21; 10-12-2019 at 06:58 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #336
    Building The Monolith Anthony21's Avatar
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    531 BBB Leader C1, W1, D2

    Sep 5, 2019

    Assistance
    Push- 50 total reps
    Pull - 48 total reps
    Single leg/core - 50 total reps

    Bodyweight 171.3

    Squat
    45x10
    45x10
    135x5
    155x3
    200x5 70%
    230x5 80%
    260x5 90%
    145x10 50% BBB sets
    145x10
    145x10
    145x10
    145x10

    DB Bench
    50x10
    50x10
    50x10
    50x10
    50x10

    Pulldowns
    100x8
    100x8
    100x8

    Dumbbell Bicep Curl
    25x8
    30x8
    30x8

    Band pull aparts
    0x10
    0x12
    0x25
    0x25
    0x15
    0x12

    Leg Raises
    10
    10
    10
    10
    10

    Summary: Holy sh!t BBB for squats is definitely tougher than I anticipated. Squats felt rock solid and my 3 main working sets all felt good. The BBB I can definitely see being a great way to not only work on bar speed, reiterate good technique, but will also improve my conditioning. My legs felt on fire through out the BBB sets. I also made sure to not rest long in between each set as to also work on conditioning.

    Overall it was a great training session and felt really good squatting. Jim mentions that while doing BBB for squat and deadlift to not include single leg movements i.e. lunges, ham string curls, leg extensions, etc. I'll run it that way for this first cycle and see how it goes, or if I may need to include just some for the second cycle. The main thing is making sure it doesn't impact my recovery.

    Tomorrow is a rest day then day 3 will be my OHP day on Saturday.
    Last edited by Anthony21; 10-12-2019 at 06:58 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #337
    Building The Monolith Anthony21's Avatar
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    531 BBB Leader C1, W1, D3

    Sep 7, 2019
    Push - 50 total reps
    Pull - 54 total reps
    Core - 50 total reps

    Bodyweight 172.3

    Barbell overhead press
    45x10
    45x10
    60x5
    80x5 70%
    95x5 80%
    110x5 90%
    60x10 50% BBB sets
    60x10
    60x10
    60x10
    60x10

    Pushdowns
    40x10
    40x10
    40x10
    40x10
    40x10

    Pendlay row *RIP Glenn Pendlay
    160x8
    160x8
    160x8

    Band pull aparts *Super set w/OHP
    0x15
    0x15
    0x15
    0x15
    0x15
    0x15
    0x10
    0x10

    Dumbbell preacher curl
    22.5x10
    22.5x10
    22.5x10

    Kneeling weighted Crunch
    62.5x25
    62.5x25

    Summary: This morning's session was a great one. One thing I've been doing now that I've been reverse dieting and adding calories back in weekly, is having a pre workout meal. I've been going with 1 packet of quaker quick oats & 1 scoop of some whey protein.

    I really feel a nice benefit from this during my training as I feel just strong through out the duration of it. OHP was light today but still felt strong and fast with each rep. The 4th & 5th set on the BBB sets definitely lit my shoulders on fire in a good way.

    Tomorrow morning will be deadlifts. That should be some good conditioning with 5x10 pulls.
    Last edited by Anthony21; 10-12-2019 at 06:58 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  8. #338
    Building The Monolith Anthony21's Avatar
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    About to head out and hit my deadlift session.

    Still adding calories weekly. Currently I’m at 1,978 calories (163g protein, 183g carbs, 66g fat)

    Here’s a recent body comp pic.

    Last edited by Anthony21; 09-08-2019 at 10:24 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #339
    Building The Monolith Anthony21's Avatar
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    531 BBB Leader C1, W1, D4
    Push - 30 total reps
    Pull - 54 total reps
    Core- 40 total reps

    Sep 8, 2019
    Bodyweight 173

    Deadlift
    145x5 40%
    170x5 50%
    205x3 60%
    240x5 70%
    270x5 80%
    305x5 90%
    170x10 50% BBB sets
    170x10
    170x10
    170x10
    170x10

    Pulldowns
    100x10 Mid/upper back focus
    100x10
    100x10

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

    Dumbbell Row
    90x8
    90x8
    90x8

    Dumbbell shoulder press
    40x10
    40x10
    40x10

    Ab wheel
    0x10
    0x10
    0x10
    0x10

    Summary: BBB deadlifts are no joke! It felt good to deadlift after taking some time off from the conventional deadlift. Each working set felt strong and explosive. The BBB sets was a great was to work on conditioning (rested only 30 seconds in between sets), along with ingraining good technique habits and cues.

    It was a great training session and one good way to end the first week of 5/3/1. The next two days are rest days then i'll be back at it for Week 2 starting on Wednesday.
    Last edited by Anthony21; 10-12-2019 at 06:57 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  10. #340
    Building The Monolith Anthony21's Avatar
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    531 BBB Leader C1, W2, D1

    Sep 11, 2019
    Pull - 50 total reps
    Push - 50 total reps
    Core - 50 total reps

    Bodyweight 173.3

    Bench Press
    45x10
    45x10
    95x5
    120x5 65%
    140x5 75%
    160x5 85%
    100x10 52.5% BBB sets
    100x10
    100x10
    100x10
    100x10

    Pull Up *done in between BBB bench sets
    10
    10
    10
    10
    8
    2

    Incline Dumbbell Press
    50x10
    50x10
    50x10
    50x10
    50x10

    Face pulls *Done in between incline bench sets
    50x12
    50x12
    50x12
    50x10
    50x10

    Kneeling weighted Crunch
    130x25
    130x25

    Summary: For week 2 of BBB I decided to bump the BBB percentage up to 2.5% and will make another 2.5% jump for week 3. Bench felt nice and fast as it should given the second week is the lower percentage week. I used the BBB sets to make sure each rep was fast and explosive and it really felt like 5 sets of speed work which was nice.

    I did pull ups in between each BBB bench set and my back was f'n pumped. I was only able to get 8 reps on the 5th set and knocked out 2 more after a couple seconds of rest to get 50 total pull reps.

    I did a sh!t ton of face pulls as a warm up to my bench work and more face pulls that were super set with the DB incline bench work. I don't count face pulls towards my pull reps for assistance.

    Tomorrow morning is my squat work and i'm looking forward to that and steady progress.
    Last edited by Anthony21; 10-12-2019 at 06:57 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #341
    Building The Monolith Anthony21's Avatar
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    531 BBB Leader C1, W2, D2

    Sep 12, 2019

    Push- 50 total reps
    Pull - 50 total reps
    Core- 40 total reps

    Bodyweight 172.7

    Squat
    45x10
    45x10
    135x5
    160x3
    190x5 65%
    220x5 75%
    250x5 85%
    150x10 52.5% BBB sets
    150x10
    150x10
    150x10
    150x10

    Dumbbell Row
    90x10
    90x10
    90x10
    90x10
    90x10

    Rolling dumbbell tricep extension
    25x10
    25x10
    25x10
    25x10
    25x10

    Band pull aparts
    0x15
    0x15
    0x15
    0x15

    Leg Raises
    10
    10
    10
    10
    Last edited by Anthony21; 10-12-2019 at 06:57 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #342
    Building The Monolith Anthony21's Avatar
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    531 BBB Leader C1, W2, D3

    Sep 14, 2019

    Push- 50 total reps
    Pull- 25 total reps
    Core- 50 total reps

    Bodyweight 172.5

    Barbell overhead press
    45x12
    45x10
    60x5
    80x5 65%
    90x5 75%
    100x5 85%
    60x10 55% BBB sets
    60x10
    60x10
    60x10
    60x10

    Chin Up
    45x5
    45x5
    45x5
    45x5
    45x5

    DB Bench
    55x10
    55x10
    55x10
    55x10
    55x10

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

    Stir the pot
    0x20
    0x20
    0x10

    Summary: I decided to use 55% for the BBB since i'm at such a low weight for my training max on my OHP. The 5 sets of BBB were done in like 3 minutes it felt like since each set was just so easy lol. Next week the BBB sets will be at 60% for my OHP.
    Last edited by Anthony21; 10-12-2019 at 06:56 PM.
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    BBB Leader C1, W2, D4

    Sep 15, 2019

    Pull - 50 total reps
    Push - 34 total reps
    Core- 50 total reps

    Bodyweight 173.1

    Deadlift
    135x5
    135x5
    170x3
    220x5 65%
    255x5 75%
    290x5 85%
    180x10 52.5% BBB sets
    180x10
    180x10
    180x10
    180x10

    Barbell Row
    155x10
    155x10
    155x10
    155x10
    155x10

    Standing cable crunch
    50x25
    50x25

    Machine chest fly
    180x12
    180x12
    180x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  14. #344
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    531 BBB Leader C1, W3, D1

    Sep 18, 2019

    Push- 80 total reps
    Pull - 80 total reps
    Core- 50 total reps

    Bench Press
    45x10
    45x10
    95x5
    120x3
    140x5 75%
    160x5 85%
    180x5 95%
    105x10 55% BBB sets
    105x10
    105x10
    105x10
    105x10

    Face pulls
    40x20
    50x20
    50x20
    50x20
    50x20

    Pull Up
    10
    10
    6
    6
    5
    5
    3

    Incline Dumbbell Press
    55x10
    55x10
    55x10
    55x10

    Rolling dumbbell tricep extension
    25x10
    25x10
    25x10

    Standing cable crunch
    40x25
    50x25
    Last edited by Anthony21; 10-12-2019 at 06:55 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    531 BBB Leader C1, W3, D2

    Sep 19, 2019
    Push- 50 total reps
    Pull- 50 total reps
    Core- 30 total reps

    Squat
    45x10
    45x10
    135x5
    170x3
    220x5 75%
    245x5 85%
    275x5 95%
    160x10 55% BBB sets
    160x10
    160x10
    160x10
    160x10

    Leg Raises
    10
    10
    10

    Chest supported DB row
    60x10
    60x10
    60x10
    60x10
    60x10

    Dips
    10
    10
    10
    10
    10

    Summary: I just got back to Oregon from Arizona. I was there for 4 days for a job with the Maricopa County Sheriff's Office for a Detention Officer. Seems like things went good and I should be hearing back from them in the next week or two. The training session from 9/18 and this one posted were from Arizona.
    Last edited by Anthony21; 10-12-2019 at 06:55 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #346
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    531 BBB Leader C1, W3, D3

    Sep 21, 2019
    Body weight 171.1

    Push- 75 total reps
    Pull- 55 total reps
    Core- 0 reps

    Barbell overhead press
    45x10
    45x10
    60x5
    90x5 75%
    100x5 85%
    115x5 95%
    70x10 60%. BBB sets
    70x10
    70x10
    70x10
    70x10

    Band pull aparts
    0x25
    0x20
    0x15
    0x15
    0x15
    0x10
    0x10
    0x12

    Chin Up
    50x5
    50x5
    50x5
    50x5
    50x5

    Hammer Curl
    40x10
    40x10
    40x10

    Pushdowns
    70x15
    90x12
    90x12

    Machine chest fly
    190x12
    190x12
    190x12

    Summary: My shoulders were on fire with the BBB sets. I think 60% is a bit aggressive so for next cycle I'll go with 55% of my TM for the third week.
    Last edited by Anthony21; 10-12-2019 at 06:54 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  17. #347
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    531 BBB Leader C1, W3, D4

    Sep 22, 2019
    Push- 50 total reps
    Pull- 50 total reps
    Core- 50 total reps

    Bodyweight 173.9

    Deadlift
    135x5
    135x5
    195x3
    225x3
    290x5 75%
    330x5 85%
    370x5 95%
    215x10 55% BBB sets
    215x10
    215x10
    215x10
    215x10

    Barbell Row
    160x10
    160x10
    160x10
    160x10
    160x10

    Face pulls
    60x25
    40x15
    40x15
    40x15
    40x15
    40x20

    Standing cable crunch
    50x15
    50x15
    50x20

    Neutral grip DB Bench
    40x10
    40x10
    40x10
    40x10
    40x10

    Summary: This wraps up cycle 1 and it was brutal with my pulls, but in a good way. It's insane conditioning work pulling for reps for multiple sets. My deadlifts felt strong. I haven't pulled "heavy" in a long time and was happy with how 370x5 felt.

    I'm still trying to find good assistance work to do and keep in for cycle 2. Cycle 2 will start next Wednesday and i'm looking forward to it.
    Last edited by Anthony21; 10-12-2019 at 06:54 PM.
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  18. #348
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    531 BBB Leader C2, W2, D1

    Sep 25, 2019
    Push- 50 total reps
    Pull- 50 total reps

    Body weight 170

    Bench training max 195

    Bench Press
    45x10
    45x10
    95x5
    135x5 70%
    155x5 80%
    175x5 90%
    100x10 50% BBB sets
    100x10
    100x10
    100x10
    100x10

    Pull Up *super set w/BBB bench
    10
    10
    10
    10
    6
    4

    Dips
    20x10
    20x10
    20x10
    20x10
    20x10

    Band pull aparts
    0x25
    0x25
    0x25
    0x25

    Dumbbell rear lateral
    25x12
    25x13
    25x15
    25x15

    Summary: Solid start to the 2nd cycle. I like the assistance work for this bench day so i"ll be keeping that going forward. I didn't hit any core work since I needed to get home to get ready for work. Tomorrow is my squat day and looking forward to that.
    Last edited by Anthony21; 10-12-2019 at 06:53 PM.
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  19. #349
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    531 BBB Leader C2, W1, D2

    Sep 26, 2019

    Push- 50 total reps
    Pull- 50 total reps
    Core- 50 total reps

    Bodyweight 169

    Squat training max 300lbs
    Squat
    45x10
    45x10
    135x5
    170x3
    210x5 70%
    240x5 80%
    270x5 90%
    150x10 50% BBB sets
    150x10
    150x10
    150x10
    150x10

    Chest supported DB row
    65x10
    65x10
    65x10
    65x10
    65x10

    Rolling dumbbell tricep extension
    30x10
    30x10
    30x10
    38x10
    30x10

    Swiss ball crunch
    0x10
    0x10

    Leg Raises
    10
    10
    10

    Band pull aparts
    0x25
    0x25
    0x15
    0x15
    0x20
    Last edited by Anthony21; 10-12-2019 at 06:53 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  20. #350
    Building The Monolith Anthony21's Avatar
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    Sep 28, 2019
    Push- 38 total reps
    Pull- 55 total reps
    Core- 50 total reps

    Bodyweight 169.7

    Band pull aparts
    0x10
    0x10
    0x10
    0x15
    0x12
    0x10
    0x10
    0x12
    0x11
    *100 total reps

    Barbell overhead press
    45x10
    45x10
    65x5
    90x5 70%
    100x5 80%
    110x5 90%
    60x10 50% BBB sets
    60x10
    60x10
    60x10
    60x10

    Chin Up
    50x5
    55x5 PR
    55x5
    55x5
    55x5

    Incline Dumbbell Press
    60x10
    60x10
    60x10
    60x8

    Hammer Curl
    45x10
    45x10
    45x10

    Face pulls
    35x15
    35x15
    35x15
    35x15

    Standing cable crunch
    50x12
    50x15
    55x12
    55x11

    Summary: Great training session this morning. It's crazy as i'm going through this reverse diet I seem to still be getting leaner as my calories increase week to week. Other than that everything is going good, strength feels good, and body composition is continuing to improve.
    Last edited by Anthony21; 10-12-2019 at 06:01 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  21. #351
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    531 BBB Leader C2, W1, D4

    Sep 29, 2019

    Push- 50 total reps
    Pull- 50 total reps
    Core- 50 total reps

    Bodyweight 171.9

    Deadlift
    135x5
    135x5
    185x3
    225x3
    245x5 70%
    280x5 80%
    315x5 90%
    175x10 50% BBB sets
    175x10
    175x10
    175x10
    175x10

    Barbell Row
    165x10
    165x10
    165x10
    165x10
    165x10

    Push up
    0x25
    0x25

    Side ab bend
    55x10
    55x10
    55x10

    Leg Raises
    10
    10
    Last edited by Anthony21; 10-12-2019 at 06:00 PM.
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  22. #352
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    531 BBB Leader C2, W2, D1

    Oct 2, 2019

    Bodyweight 168.7

    Bench Press
    45x10
    95x6
    125x5 65%
    145x5 75%
    165x5 85%
    105x10 55% BBB SETS
    105x10
    105x10
    105x10
    105x10

    Hammer grip pull ups
    0x10
    0x10
    0x10
    0x8
    0x6
    0x6

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

    Dips
    25x10
    25x10
    25x10
    25x10
    25x0

    Preacher bar curl
    60x12
    60x12
    60x12

    Leg Raises
    8
    8
    10
    10
    Last edited by Anthony21; 10-12-2019 at 06:00 PM.
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  23. #353
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    531 BBB Leader C2, W2, D3

    Oct 3, 2019
    Push- 50 total reps
    Pull- 50 total reps
    Core- 50 total reps

    Bodyweight 169

    Squat
    45x10
    135x5
    168x3
    195x5 65%
    225x5 75%
    255x5 85%
    155x10 52.5% BBB sets
    155x10
    155x10
    155x10
    155x10

    Chest supported DB row
    70x10
    70x10
    70x10
    70x10
    70x10

    Rolling dumbbell tricep extension
    35x10
    35x10
    35x10
    35x10
    35x10

    Standing cable crunch
    55x12
    60x12
    60x12
    60x14

    Rear lateral machine
    100x20
    100x20
    100x20
    Last edited by Anthony21; 10-12-2019 at 05:29 PM.
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  24. #354
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    Oct 5, 2019
    Push- 50 total reps
    Pull- 49 total reps
    Core- 38 total reps

    Bodyweight 168.9

    Band pull aparts
    0x15
    0x15
    0x15
    0x15

    Barbell overhead press
    45x15
    65x6
    80x5 65%
    90x5 75%
    105x5 85%
    65x10 52.5% BBB SETS
    65x10
    65x10
    65x10
    65x10

    Chin Up
    60x5 PR
    60x5
    60x5
    60x5
    60x5

    Decline DB bench
    55x10
    55x10
    55x10
    55x10
    55x10

    Face pulls
    60x15
    60x15
    50x12
    40x12
    40x12

    Hammer Curl
    50x8
    50x8
    50x8

    Ab wheel
    0x12
    0x12
    0x10
    0x8
    Last edited by Anthony21; 10-12-2019 at 05:29 PM.
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    Oct 6, 2019
    Push- 30 total reps
    Pull- 50 total reps

    Bodyweight 169.6

    Deadlift
    135x5
    135x5
    185x3
    225x5 65%
    260x5 75%
    300x5 85%
    180x10 52.5% BBB sets
    180x10
    180x10
    180x10
    180x10

    Barbell Row
    170x10
    170x10
    170x10
    170x10
    170x10

    Pushdowns
    60x10
    100x10
    100x10
    Last edited by Anthony21; 10-12-2019 at 05:28 PM.
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    Oct 9, 2019
    Bench Press
    45x10
    45x10
    95x5
    135x3
    145x5 75%
    165x5 85%
    185x5 95%
    110x10 55% BBB sets
    110x10
    110x10
    110x10
    110x10

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

    Pull Up
    10x10
    10x10
    10x8
    10x8

    Dips
    30x10
    30x10
    30x10

    Preacher bar curl
    70x10
    70x10
    70x10

    Standing cable crunch
    65x10
    65x10
    65x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  27. #357
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    Oct 10, 2019
    Squat
    45x10
    135x5
    185x3
    225x5 75%
    255x5 85%
    285x5 95%
    165x10 55% BBB sets
    165x10
    165x10
    165x10
    165x10

    Seated pulley back row
    100x10
    100x10
    100x10
    100x10
    100x10

    Pushdowns
    75x15
    85x12
    95x12
    105x11

    Leg Raises
    10
    10
    10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  28. #358
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    Oct 12, 2019

    Bodyweight 167.8

    Band pull aparts
    0x10
    0x10
    0x10
    0x10
    0x10

    Barbell overhead press
    45x12
    65x5
    90x5 75%
    105x5 85%
    120x5 95%
    65x10 55% BBB sets
    65x10
    65x10
    65x10
    65x10

    Face pulls
    50x10
    50x10
    50x10
    50x10

    Chin Up
    65x5 *PR
    65x5
    65x5
    65x5
    65x5
    90x2 *PR

    Decline DB bench
    60x10
    60x10
    60x10
    60x10

    Hammer Curl
    50x9
    40x10
    30x12

    Kneeling weighted Crunch
    160x10
    140x10
    140x10

    Leg Raises
    10
    10
    10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  29. #359
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,233
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    531 Leader BBB C2, W3, D4

    Oct 14, 2019

    Bodyweight 169.8

    Deadlift
    260x5 75%
    300x5 85%
    330x5 95%
    190x10 55% BBB sets
    190x10
    190x10
    190x10
    190x10

    Barbell Row
    175x10
    175x10
    175x10
    175x10

    Push up
    0x46

    Face pulls
    50x15 Jaw level
    50x15 Eye level
    50x15 Forehead level
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  30. #360
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,233
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    531 7th week deload D1

    Oct 16, 2019

    Bodyweight 170.3

    Bench Press
    45x10
    95x5
    115x3
    140x5 70%
    160x5 80%
    180x1 90%
    200x1 100%

    Hammer grip pull ups
    10x10
    10x10
    10x8
    10x8

    Dips
    35x10
    35x10
    35x10
    35x10

    Preacher bar curl
    75x10
    75x10
    75x10

    Leg Raises
    12
    12
    12
    10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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