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  1. #61
    Building The Monolith Anthony21's Avatar
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    Originally Posted by KoolDJVader View Post
    Nice log....I just recently (and by recently I mean last Sunday) decided to do a trial run of 5/3/1 but just using the scheme for squats since its the only lift I care about these days. I'm sure Wendler would shoot me if he knew what i was doing. I ran a variant of 5/3/1 by Mike Robertson for deadlifts called 3/2/1 before and got decent results off that. Received my copy of 5/3/1 Forever yesterday so hoping I can find something that works for me in it

    https://forum.bodybuilding.com/showt...hp?t=166190881
    What's up and welcome. You're right, Jim would probably kick you in the dick lol.

    5/3/1 Forever is a great book full of program templates based off his old and new methodology.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  2. #62
    Registered User KoolDJVader's Avatar
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    Originally Posted by Anthony21 View Post
    What's up and welcome. You're right, Jim would probably kick you in the dick lol.

    5/3/1 Forever is a great book full of program templates based off his old and new methodology.
    Thanks, no doubt Wendler would kick me in the nads but he does seem to encourage some independent thinking. I will go with 5/3/1 rep schemes with deads and standing press next cycle so maybe just kick me in one of my nads instead

    Definitely a plethora of info in Forever....not sure yet which is best for me so sticking with one that I got off Beyond for now
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  3. #63
    Building The Monolith Anthony21's Avatar
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    Originally Posted by KoolDJVader View Post
    Thanks, no doubt Wendler would kick me in the nads but he does seem to encourage some independent thinking. I will go with 5/3/1 rep schemes with deads and standing press next cycle so maybe just kick me in one of my nads instead

    Definitely a plethora of info in Forever....not sure yet which is best for me so sticking with one that I got off Beyond for now
    That's the awesome thing about the 5/3/1 Forever book. If one certain aspect isn't working you can pick from another template and run with that for a while. Beyond 5/3/1 is still chalk full of info for sure and is great to run and set up your training with.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  4. #64
    Building The Monolith Anthony21's Avatar
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    Will update my last two training sessions. I messed up the percentages. Instead of doing my 3's week I did two training sessions with the 5's percentages (65%, 75%, 85%). No biggie though i'll just hit the 3's for those two next week.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #65
    Building The Monolith Anthony21's Avatar
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    Well it looks like I didn't mess up my percentages. It was a case of me not reading my training app correctly.

    Here are the last several days of training. All has been going well and training has been consistently feeling solid.

    Aug 11, 2018 5/3/1 C5, W1, D4.
    Body weight 184.4

    Reverse hyper
    90x25
    90x25

    Belt squat
    140x12
    140x12
    140x12
    140x12

    Deadlift
    290x3 70%
    330x3 80%
    370x6 90% 3+

    Squat
    230x5 70% FSL
    230x5
    230x5

    GHR
    10
    6
    10
    12

    Neck extension
    25x25
    25x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #66
    Building The Monolith Anthony21's Avatar
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    Aug 12, 2018 C5, W2, D1
    Body weight 184

    Band pull aparts
    x15
    x15
    x15
    x15
    x25

    Bench Press t&g
    145x5 65%
    170x5 75%
    190x5 85%

    Barbell overhead press
    100x5 65% FSL
    100x5
    100x5

    Close grip lat pulldown
    125x12
    125x12
    125x12
    125x12
    105x10
    85x8
    65x6

    Pendlay row
    140x9
    140x9
    140x9

    Dumbbell Lateral Raises
    25x12
    25x12
    25x12

    Banded tricep press down
    x25
    x20
    x20

    Preacher bar curl
    75x8
    75x8
    75x8

    Face pulls
    55x16
    55x16
    55x16
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #67
    Building The Monolith Anthony21's Avatar
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    Aug 14, 2018 C5, W2, D2
    Body weight 185

    Barbell overhead press
    100x5 65%
    115x5 75%
    130x5 85%

    Dumbbell Row
    60x12
    60x12
    60x12
    60x12

    Close Grip Bench Press
    145x5 65% FSL
    145x5
    145x5

    Weighted pull up
    25x7
    25x7
    25x7

    Db spider curl
    25x12
    25x12
    25x12

    Dumbbell Bicep Curl
    25x12
    25x8
    25x8

    Pushdowns
    50x12
    50x12
    50x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  8. #68
    Building The Monolith Anthony21's Avatar
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    Aug 16, 2018 C5, W2, D3
    Body weight 186.4

    Squat
    215x5 65%
    250x5 75%
    280x5 85%

    Belt squat
    140x12
    140x15
    140x15
    140x15

    DB RDL
    70x10
    70x10
    70x10

    Kneeling weighted Crunch
    60x25
    60x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #69
    Registered User jwtiger69's Avatar
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    Subbed....
    Free Agent...

    ☑*CountryMike Appreciation Crew*☑

    https://forum.bodybuilding.com/showthread.php?t=177264401&p=1582345751#post1582345751
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  10. #70
    Building The Monolith Anthony21's Avatar
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    Originally Posted by jwtiger69 View Post
    Subbed....
    What’s up man. Thanks for the sub.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #71
    Building The Monolith Anthony21's Avatar
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    Aug 17, 2018 C5, W2, D4
    Body weight 185.8
    Deadlift
    270x5 65%
    310x5 75%
    350x5 85% easy work

    Squat
    215x5 65% FSL
    215x5
    215x5
    215x5

    Back extensions
    95x12
    95x12
    95x12

    Seated pulley back row
    145x10
    145x10
    145x10
    145x10

    Dumbbell shrugs
    80x10
    80x10
    80x10
    Last edited by Anthony21; 08-18-2018 at 10:36 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #72
    Because Kaz NorthStrong's Avatar
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    Can't wait til I can get back into some real weights for squats and pulls lol.
    Good work man
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  13. #73
    Building The Monolith Anthony21's Avatar
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    Originally Posted by NorthStrong View Post
    Can't wait til I can get back into some real weights for squats and pulls lol.
    Good work man
    Still rehabbing your lower back?
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  14. #74
    Building The Monolith Anthony21's Avatar
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    Aug 19, 2018 C5, W3, D1
    Body weight 189.8

    Bench Press t&g
    170x5 75%
    190x3 85%
    210x2 95% 1+ pathetic

    Face pulls
    80x15
    80x15
    80x15
    80x15
    80x15
    80x15

    Barbell overhead press
    115x5 75%
    115x5
    115x5
    115x5

    Pendlay row
    145x8
    145x8
    145x8

    Incline Dumbbell Press
    45x12
    50x10
    50x10
    50x10

    Pulldowns
    115x12
    115x12
    115x12

    Kettle bell skull crushers
    26x12
    26x12
    26x12

    Barbell Bicep Curl
    60x10
    60x10
    60x10

    Incline dumbbell curl
    20x12
    20x12
    20x14

    Pushdowns
    50x10
    50x10
    50x10

    Dumbbell Lateral Raises
    20x15
    30x10
    30x10

    Dumbbell shrugs
    85x10
    85x10
    85x10

    Summary: I canceled my membership at the powerlifting gym I've been going to since the beginning of this year. It sucks but we're planning on moving back to Arizona by next year so we're saving for that. I had to eliminate the $100/month cost so it can go towards savings.

    I'm back at a local commerical gym so the bench I was benching on wasn't the best. Going into my second set on my top set of bench my scap came loose which resulted in a loss of strength.

    No biggie as I didn't sit and dwell on it. I think going into my 6th cycle I may drop my bench training max down to 10-15% to accomdate but we'll see. Other than that real solid training session, along with a strong ass pump.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  15. #75
    Building The Monolith Anthony21's Avatar
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    Aug 20, 2018 C5, W3, D2
    Body weight 187.6

    Squat
    250x5 75%
    280x3 85%
    315x5 95% 1+

    DB RDL
    70x12
    70x12
    70x12
    70x12

    Leg Extensions
    50x15
    50x15
    50x15
    50x15

    Kneeling weighted Crunch
    110x25
    130x25
    130x25

    Standing Calf Raises
    90x10
    90x10
    90x10
    90x10
    90x10

    Summary: Squats felt great, especially my technique. Strength is definitely there on my squat and felt I had 2 more solid reps in reserve.
    Last edited by Anthony21; 08-21-2018 at 07:01 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #76
    Building The Monolith Anthony21's Avatar
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    Aug 22, 2018 C5, W3, D3
    Body weight 185.2

    Band pull aparts *before OHP
    x25
    x15
    x25
    x15
    x12

    Barbell overhead press
    115x5 75%
    130x3 85%
    145x3 95% +1

    Close Grip Bench Press
    170x5 75% FSL
    170x5
    170x5
    170x5

    Dumbbell Row *chest supported and s/s w/cgb
    55x15
    65x12
    65x12
    65x12

    Machine chest fly
    130x12
    130x12
    130x12

    Face pulls
    100x12
    90x12
    90x12
    90x12

    Pull Up
    8
    8
    6
    6

    Kettle bell skull crushers *one of the best tricep movements
    26x15
    26x12
    26x15
    26x12

    Dumbbell Bicep Curl
    30x10
    30x10
    30x10

    Dumbbell shrugs
    85x12
    85x12
    85x12

    Summary: Happy with my triple at 145. Felt I had 1 more in the tank but would of been a slight grinder.

    It sucks my lifting belt is loose on me, even after getting 3 holes punches into it. I went beltless on the press work. I guess this is a good thing in the long run.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  17. #77
    Building The Monolith Anthony21's Avatar
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    Aug 23, 2018 C5, W3, D4
    Body weight 187.2

    Deadlift
    310x5 75%
    350x3 85%
    390x5 95% 1+

    Squat
    250x5 75% FSL
    250x5
    250x5
    250x5

    Leg Curls
    70x15
    80x12
    80x12
    80x12
    Last edited by Anthony21; 08-25-2018 at 01:53 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  18. #78
    Registered User jwtiger69's Avatar
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    Originally Posted by Anthony21 View Post
    What’s up man. Thanks for the sub.

    Not much! Just working, my kids soccer teams, and being lazy.
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    Originally Posted by jwtiger69 View Post
    Not much! Just working, my kids soccer teams, and being lazy.
    Right on. Glad to read things are going good for you.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Originally Posted by Anthony21 View Post
    Right on. Glad to read things are going good for you.

    You too! I didn't even realized that you moved again. I remember talking to you about that C/O job like a year ago.
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    Originally Posted by jwtiger69 View Post
    You too! I didn't even realized that you moved again. I remember talking to you about that C/O job like a year ago.
    Yeah unfortuantely we moved back to Oregon. We're plnanning on moving back to Arizona thoguh next year.
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    Aug 26, 2018 7th Week Protocol
    Body weight 186.8

    Bench Press t&g
    160x5 70%
    180x8 80%
    190x2 90%
    225x1 TM

    Barbell overhead press
    135x3
    135x3
    135x3

    Pendlay row
    145x9
    145x9
    145x9
    145x9

    Kettle bell skull crushers
    36x10
    36x10
    36x10

    Pull Up
    6
    5
    5
    5

    Incline db curl
    25x12
    25x12
    25x10
    25x10

    Summary: After the anchor cycle Wendler recommends a 7th week protocol. It's either for a deload if needed, testing for a new 1RM or hitting a 3RM or 5RM (not a true RM) based on if you used 85% or 90% for your TM.

    Well I feel my bench hasn't progressed much thus far and was only able to hit my training max for 1 rep. The rep felt solid but I just didn't feel comfortable pushing for a 3RM with no spotter or not benching in a rack with safeties.

    I took the single and moved on. So i'll be dropping my bench TM for the next upcoming cycle to 85% putting my TM at 190lbs and will work from there.
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    225x1 TM
    I kind of hate you... lol

    I srs better hit that at the end of Calgary 16....

    On a more helpful note, you may just need to stick a Bench variation into another day, don't see a whole lot of people do well on low frequency with it tbh
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    Originally Posted by WolfRose7 View Post
    I kind of hate you... lol

    I srs better hit that at the end of Calgary 16....

    On a more helpful note, you may just need to stick a Bench variation into another day, don't see a whole lot of people do well on low frequency with it tbh
    I've been doing my second bench work on my OHP day. I may use something like a CGBP on my OHP day.

    The single at 225 felt solid and more than likely I could of at least got it for a double but benching with no spotter got into my head.

    Oh well just back to the drawing board and continuing to build. I just need to decide which Wendler template to run. I have my deadlifts later tonight and feel confident with how my pulls have felt so I'm looking forward to that.
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    Aug 28, 2018 7th Week Protocol D2
    Body weight 187

    Squat
    225x5 70%
    260x3 80%
    290x2 90%
    330x3 TM

    Leg press
    270x12
    270x10
    270x10

    Back extensions
    105x10
    105x10
    105x10

    Leg Curls
    80x12
    85x12
    85x12

    Dumbbell shrugs
    95x10
    95x10
    95x10

    Summary: Squats felt solid as fuark and happy with how they've been thus far.
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    Originally Posted by Anthony21 View Post
    I've been doing my second bench work on my OHP day. I may use something like a CGBP on my OHP day.

    The single at 225 felt solid and more than likely I could of at least got it for a double but benching with no spotter got into my head.

    Oh well just back to the drawing board and continuing to build. I just need to decide which Wendler template to run. I have my deadlifts later tonight and feel confident with how my pulls have felt so I'm looking forward to that.
    Sounds good, which templates are you stuck between?
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    Originally Posted by WolfRose7 View Post
    Sounds good, which templates are you stuck between?
    All of them lol. I'm just unsure on which to run exactly and which lift responds best to which template you know?
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    Originally Posted by Anthony21 View Post
    All of them lol. I'm just unsure on which to run exactly and which lift responds best to which template you know?
    That's fair, kid in a candy shop with 5/3/1 Forever xD

    Only one that stood out when I ran it was BBS 10 sets of 5, for Deadlift in particular. Though quite like for bench too
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    Originally Posted by WolfRose7 View Post
    That's fair, kid in a candy shop with 5/3/1 Forever xD

    Only one that stood out when I ran it was BBS 10 sets of 5, for Deadlift in particular. Though quite like for bench too
    Yeah that is a sh!t done of pulling lol. I'll have to read up on it tonight since I start my 6th cycle this weekend.

    Aug 29, 2018
    Barbell overhead press
    110x5 70%
    125x3 80%
    140x2 90%
    155x0 TM I suck

    Band Face pull
    x12
    x12
    x12
    x12

    Incline Dumbbell Press
    50x12
    50x12
    50x12

    Face pulls
    60x12
    60x12
    60x12
    60x12
    60x12

    Seated pulley back row
    120x12
    115x12
    115x10
    110x12

    Tricep press down
    50x12
    60x8
    60x8
    60x8

    Dumbbell Bicep Curl
    35x10
    35x10
    35x10
    35x10

    Hammer Curl
    45x12
    35x8
    35x8

    Summary: I hate pressing. Went for 155 and barely got it to my nose level. I'll be dropping my OHP make to 85% for my TM which puts it at 135. That's based off of 145x3 I hit in the previous cycle.
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    Aug 31, 2018 7th Week Protocol day 4
    Body weight 188.8

    Deadlift
    290x3 70%
    330x3 80%
    370x3 90%
    415x3 TM

    Reverse lunges
    40x10
    40x10
    40x10

    Back extensions
    105x12
    105x12
    105x12

    Chest supported DB row
    65x12
    65x12
    65x12

    Kneeling weighted Crunch
    130x20
    130x20
    130x20

    Summary: I felt great heading into the gym. My deadlifts felt strong as hell. My top set I felt I easily had 2 more reps which is awesome.

    Seems my squat and deadlift were the two lifts that responded the best tp the leader cycles. I'll more than likely keep the Leader cycles how I had them for my squat and deadlift. For my Bench and OHP I think i'll be running BBS to introduce more volume for my press work since it sucks so bad.

    Cycle 6 starts this Sunday.
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