Anthony21's 5/3/1 Training Log

[Anthony21]

Nov 13, 2018 C9, W1, D1
Body weight 190.3

Bench Press t&g
135x3 70%
155x3 80%
175x10 90% 3+
135x5 70% FSL *close grip
135x5
135x5
135x5
135x5

Pendlay row
170x9
170x9
170x9

Dumbbell shoulder press
50x8
50x8
50x8
50x8

Preacher bar curl
70x8
70x8
70x8

Pushdowns
60x12
60x12
60x10

Neck extension
35x12
35x12
35x10

[Anthony21]

Hitting squats tomorrow. Had to push back the day of training just to get some rest so I'll be waking up at 5 AM tomorrow to train.

[Anthony21]

Nov 16, 2018 C9 W1 ,D2
Body weight 191.2

Squat
260x3 70%
295x3 80%
330x4 90% 3+ e1rm 373
260x5 70% FSL
260x5
260x5

Face pulls
60x20
60x20
60x12
60x15
60x12
60x12

Leg Curls
110x12
110x12
110x12
110x12

[Anthony21]

Nov 17, 2018 C9 ,W1, D3
Body weight 190.9

Band pull aparts
0x30
0x30
0x30
0x30

Barbell overhead press
105x3 70%
120x3 80%
135x6 90% 3+ PR
105x5 70% FSL
105x5
105x5

Incline Bench Press
135x6
135x6
135x6

Seated pulley back row
115x12
135x12
135x12
135x12

Pulldowns
150x9
150x9
150x9

Dumbbell Bicep Curl
35x12
40x8
40x8

Hammer Curl
40x12
45x8
45x8

Power shrug
275x6
275x6
275x6

[Anthony21]

Nov 18, 2018 C9, W1, D4
Body weight 190.2

Deadlift
320x3 70%
365x3 80%
410x5 90% 3+ e1rm 478
320x5 70% FSL snatch grip
320x5
320x5

Leg Press
180x12
230x12
230x12
230x12

Neck extension
35x13
35x13
35x13

[Anthony21]

Tomorrow is the start of week 2 which is my 5's week. I'll also be starting Krav Maga classes tomorrow so I guess you could say i'll be implementing some cardio in my training.

[Anthony21]

I've been sick the for about 3 days and finally getting over this cold. Rather than pushing it in the gym I just rested which was the smart thing to do.

Here are my last two training sessions including this morning.

Nov 21, 2018 C9, W2, D1

Bench Press t&g
135x5 65%
145x5 75%
170x5 85%
135x5 65% FSL
135x5
135x5

Dumbbell shoulder press
50x9
50x9
50x9

Pendlay row
175x8
175x8
175x8

Preacher bar curl
70x9
70x9
70x9

Pushdowns
60x12
60x12
60x12

Nov 24, 2018 C9, W2, D2
Body weight 190.2
Squat
240x5 65%
275x5 75%
315x5 85%

Leg Curls
135x12
135x12
138x12

Leg Extensions
85x12
85x12
85x12
85x12

DB RDL
55x12
55x12
55x12
55x12

Face pulls
60x15
60x15
60x15
60x15
60x15

Summary: Didn't do the FSL sets seeing as I'm barely getting over this cold so played it smart.

[ThunderStorm1]

Massive plan! Looks like it rocks hard bro

[Anthony21]

Massive plan! Looks like it rocks hard bro

Massive

[Anthony21]

Nov 25, 2018
Barbell overhead press
100x5 65%
110x5 75%
130x5 85%
100x5 65% FSL
100x5
100x5

Barbell one arm row
105x12
105x12
105x12

Close grip lat pulldown
130x10
130x10
130x10

Face pulls
50x30
50x15
50x15
50x20
50x15
50x15
50x15
50x15

Incline Bench Press
135x7
135x7
135x7

Dumbbell Bicep Curl
40x8
40x8
40x8
40x8

Overhead cable extension
70x12
70x12
70x12
70x12

[Anthony21]

Nov 26, 2018 C9, W2, D4
Body weight 189.4

Deadlift
295x5 65%
340x5 75%
385x5 85%
295x5 65% FSL paused all FSL SETS
295x5
295x5
295x5

Pendlay row
175x9
175x9
175x9

Lunges
55x8
55x8
55x8
55x8

Kneeling weighted Crunch
160x12
160x12
160x12
160x12

Face pulls
70x15
70x15
70x12
70x12
70x12

[Anthony21]

Nov 28, 2018 C9 W3 D1
Body weight 192.8

Bench Press t&g
145x5 75%
170x3 85%
185x10 95% e1rm 246
145x5 75% FSL close grip all sets
145x5
145x5
145x5

Face pulls
80x12
80x12
80x12
80x12

Standing DB press
40x8
40x8
40x8
40x8

Meadows row
105x12
105x12
105x12
105x12

Pulldowns
150x10
150x10
150x10
150x10

Preacher bar curl
80x10
80x10
80x10
80x10

Pushdowns
75x10
75x12
75x10

Hammer Curl
45x8
45x8
45x8

Neck extension
35x15
35x15
35x12

[jwtiger69]

Haven't followed this for a bit but I like it! I am toying with the idea of running 531 again. I have the original book. Not sure if I should look at the new ones or not. Getting a little tired of just spinning my wheels if you get what I mean...

[Anthony21]

Haven't followed this for a bit but I like it! I am toying with the idea of running 531 again. I have the original book. Not sure if I should look at the new ones or not. Getting a little tired of just spinning my wheels if you get what I mean...

If you plan to run 531 I recommend picking up the 531 Forever book. It has a lot of his new training principles and tons of templates to mix and match.

[Anthony21]

Nov 30, 2018 C9, W3, D2
Body weight 188.2

Squat
280x5 75%
315x3 85%
350x1 95% 1+ dropped TM 10%
280x5
280x5
280x5

DB RDL
60x12
60x12
60x12
60x12

Face pulls
85x12
85x12
85x12
85x12

Summary: This was an early morning training session. I woke up at 5:15 AM. I tend to not be at my "strongest" when it's that early and it showed on my plus set. I was only able to hit 1 rep on my plus set. I got done with the first rep and just had that feeling that another rep would of been too much of a grind.

I will say, I'm in a caloric deficit right now so I know that isn't helping much, but that's the primary goal right now. Secondary is just to maintain as much strength as I can. I decided to just drop my TM 10% so for cycle 10 my squat TM will be at 340 lbs.

[Filmbuff81]

Cool to see you’re still going strong after all this time.

Looking yoked as fuk too.

[Anthony21]

Cool to see you’re still going strong after all this time.

Looking yoked as fuk too.

Holy sh!t man!!! Long time no see. How have you been bro? It's good to see you on the forum again. Still training?

[Filmbuff81]

Holy sh!t man!!! Long time no see. How have you been bro? It's good to see you on the forum again. Still training?

Off and on training, but fairly consistent since the summer.

Between baby, new business, a couple concussions, and FINALLY gettting my endocrine system in check, things slowly started turning around this year.

I think I didn’t start feeling “normal” until like April or May this year. So I’m slowly undoing 3-4 years of feeling like garbage.

I’ve got a log going in the over 35 section, I might put one in the regular section too.

[Anthony21]

Off and on training, but fairly consistent since the summer.

Between baby, new business, a couple concussions, and FINALLY gettting my endocrine system in check, things slowly started turning around this year.

I think I didn’t start feeling “normal” until like April or May this year. So I’m slowly undoing 3-4 years of feeling like garbage.

I’ve got a log going in the over 35 section, I might put one in the regular section too.

Wow man sounds like a lot of stuff has been going on. Is this a new born you had recently? How did you end of with multiple concussions? What kind of business do you run?

I'll go check out your log and sub.

[Filmbuff81]

Wow man sounds like a lot of stuff has been going on. Is this a new born you had recently? How did you end of with multiple concussions? What kind of business do you run?

I'll go check out your log and sub.

He will be 2 in February.

Basically I started a ew photography/videography business and then found out we’re having a baby lol.

So the past couple years have been nutty.

Some extremely long days between work and my son and attempting to workout where I could.

So I basically just would mess around 1-2 times a week.

But last year I had a concussion just before my son was born. Slipped in our complex shoveling know and whacked my head bad.

Then a few months later I got rear ended and had another concussion.

So 2017 was a bit hit and miss due to trying to recover from the concussions, but between a kid and so much work and minimal sleep, the recovery clearly took longer.

And it was exasperated with hormonal issues.

But this year has been better in all regards, so progress is on the menu.

[Anthony21]

Damn bro sorry you had such a rough go. I'm definitely glad to know things are looking better now and you're back to more consistent training.

[Anthony21]

Had to push my OHP day to tomorrow afternoon due to having to work a 12 hour shift today.

Nutrition has been on point for the most part. I'm working on dropping some lbs to maybe 180 and see where i'm at come that point. Chances are i'll then slow bulk back up.

[Filmbuff81]

Always (not) fun when work throws the training schedule off.

Do you have a goal weight in mind? Or just trying to cut and bulk while staying fairly lean overall?

[Anthony21]

Always (not) fun when work throws the training schedule off.

Do you have a goal weight in mind? Or just trying to cut and bulk while staying fairly lean overall?

I'll probably get down to 180 and then work back up. Goal is to stay lean with decent body composition.

[Anthony21]

Dec 2, 2018 C9, W3, D3

Barbell overhead press
110x5 75%
130x3 85%
140x3 95% bleh
110x5
110x5
110x5
110x5
110x5

Band pull aparts
0x25
0x25
0x25
0x25

Incline Dumbbell Press
70x8
70x8
70x5

Pendlay row
180x8
180x8
180x8

Pulldowns
150x12
150x11
150x8

Incline db curl
30x11
30x11
30x11

Hammer Curl
45x8
45x9
45x10

Overhead kettle bell extension
36x10
36x10
36x10

Summary: Wanted more on the top set on OHP but took what was there last night. Oh well on to deadlifts later tonight.

[Filmbuff81]

Solid day!

[Anthony21]

Solid day!

For the most part. I wanted at least 5 strong reps with 140 but meh. Granted I'm also on a cut so i'm taking what I can get at this point.

[Anthony21]

Dec 3, 2018 C9, W3, D4
Body weight 189.9

Deadlift
340x5 75%
385x3 85%
430x3 95% 1+ 472
340x5 75% FSL
340x5
340x5

Chest supported DB row
50x10
50x12
50x10
50x10
50x10

Leg press
270x12
270x12
270x12

Dumbbell shrugs
95x12
95x12
95x12
95x12
95x12

Summary: My deadlifting felt strong as fook last night. I could of had 5 reps with 430 but my stupid grip gave out. The bars at this commercial gym are typical commercial gym bars, sh!tty knurling that's non existent.

I was using a mixed grip but sh!t still didn't help much. I need to get some chalk for next time but overall it was a great deadlifting session.

[Anthony21]

Figured I'd also post a pick for reference to show where I'm starting a little cut from.

[Filmbuff81]

Not surprising your pressing took a hit now that you’re cutting.

I’m sure it’ll bounce back as you get used to different leverages.

Strong deadlift day all around.