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  1. #151
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    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.
    Yeah I mean I just always sucked at pressing so it's not a surprise.

    Deads felt great but I wish my grip didn't give out but oh well.

    Today as much as I want to be in the gym is going to be a rest day. I'll be doing the 7th week protocol starting tomorrow to see where my training maxes should be for cycle 10.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  2. #152
    Building The Monolith Anthony21's Avatar
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    Dec 5, 2018 7th Week Protocol D1
    Body weight 190.1

    Face pulls
    45x30
    45x30
    45x20
    40x20
    40x20
    40x20

    Bench Press t&g
    140x5 70%
    160x5 80%
    180x5 90%
    200x3 TM

    Barbell one arm row
    120x10
    120x10
    120x10
    120x10

    Preacher bar curl
    85x8
    85x8
    85x8

    Tricep press down
    70x15
    80x15
    80x15

    Summary: TM for bench is right where it needs to be going into cycle 10.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #153
    Building The Monolith Anthony21's Avatar
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    Dec 6, 2018 7th Week Protocol D2
    Body weight 189.3

    Squat
    265x5
    305x5
    315x1
    340x1
    360x1 Basing TM off this

    Summary: So this was the day I was optimistic about, so much so I had thoughts an hour prior to waking up this morning.

    I had a lot of doubt I would even be able to hit 380 (upcoming cycle's TM) for 3 reps. Last week I only got 350x1. Adding 30 more lbs in 1 week just didn't seem like something that would happen.

    I woke up at 5AM again for this training session, had a pop tart with my pre workout, and headed to the gym.

    As I got into my squats they actually felt nice and strong. I hit 5 reps at 305 and knew that I wasn't even going to be able to hit 340x5 as that was the initial plan.

    Instead of even trying to go for it and bruise my ego. I decided to just hit singles up to a top single that felt like I might of been able to get one more. That top single landed up being 360. Being honest with myself I'm glad I went with this approach.

    360 felt nice and strong with minimal technique break down. I was happy with it in the end and left the gym feeling accomplished vs defeated.

    With squats going into Cycle 10 I'm going to be going with 85% for my training max putting it at 305lbs.

    This will allow for a lot more cushion and steady progress. Plus some of the programs I'm interested in within Forever 5/3/1 recommend going with an 85% training max.

    Tomorrow is a rest day. The last two test days will be OHP and Deadlift.
    Last edited by Anthony21; 12-06-2018 at 04:19 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  4. #154
    Registered User Filmbuff81's Avatar
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    Strong work and way to adapt to the situation and not let the ego get in the way.

    What are you thinking of running from the book?
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  5. #155
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Strong work and way to adapt to the situation and not let the ego get in the way.

    What are you thinking of running from the book?
    I'm going to run a anchor cycle of 5/3/1 w/FSL for three weeks. After that I'm thinking of running the God Is A Beast template. I like the look of it.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #156
    Building The Monolith Anthony21's Avatar
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    Dec 8, 2018 5/3/1 7th week protocol
    Body weight 189

    Face pulls
    40x25
    40x25
    40x25
    40x25

    Pushdowns
    40x25
    40x25

    Barbell overhead press
    110x5 70%
    125x3 80%
    140x1 90%
    155x1 TM

    Incline Bench Press
    135x8
    135x8
    135x8

    Hammer grip pull ups
    0x10
    0x8
    0x6
    0x5

    Pendlay row
    180x9
    180x9
    180x6

    Db spider curls
    25x15
    25x12
    25x12

    Tricep press down
    60x12
    60x12
    60x12

    Hammer Curl
    45x10
    45x10
    45x10

    Dumbbell shrugs
    95x15
    95x15
    95x15

    Summary: I had no real big expectation of hitting my TM on OHP for a triple. My press strength sucks as it is, especially on a cut. I just hit 155 for a single and will base my TM going forward based off that at 85% which comes out to be 130.

    Tomorrow is my deadlift day so looking forward to see how those go.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #157
    Registered User Filmbuff81's Avatar
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    Solid day all around.

    Training up to a low volume intensity followed by some good pump work looks like a nice way to spend your deload week.

    I’m sure you’ll feel good once you hit your next cycle.
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  8. #158
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Solid day all around.

    Training up to a low volume intensity followed by some good pump work looks like a nice way to spend your deload week.

    I’m sure you’ll feel good once you hit your next cycle.
    I don't know if I'd call it a deload work seeing as I'm trying to hit my TM which i'm now 1/3 for lol.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #159
    Building The Monolith Anthony21's Avatar
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    Deadlifts going down today. Looking forward to pulling 465 for a triple.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  10. #160
    Building The Monolith Anthony21's Avatar
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    Dec 9, 2018 7th week protocol Deadlift
    Body weight 189.7

    Deadlift
    325x3 70%
    370x3 80%
    420x1 90% strength sucks
    445x1 Meh

    Chin Up
    25x8
    25x6
    25x6
    25x6

    DB RDL
    75x12
    75x12
    75x12

    Neck extension
    36x12 Kettle bell
    36x12
    36x12
    36x12

    Summary: Pulls were sh!tty. 445 felt slow enough where I knew 465 wasn't going to happen. I went back and read up on the 7th week protocol in the 5/3/1 Forever book and found out I was going about it the wrong way. The TM testing is suppose to come after you run 2 leader cycles and then 1 anchor cycle. Oh well live and learn.

    So what i'm going to do instead of running an anchor cycle (3 weeks) is just start a new leader cycle and run it the right way. Sucks my strength has dipped this much but guess that's what's to be expected with low calories. Back to the drawing board to figure out a new leader cycle.

    Today is a rest day and I'll probably start the new cycle on Tuesday.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #161
    Building The Monolith Anthony21's Avatar
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    Dec 11, 2018 C10, W1, D1
    Body weight 190.2

    Band pull aparts
    0x25
    0x25
    0x25
    0x25

    Bench Press t&g
    140x5 70%
    160x5 80%
    180x5 90%

    Barbell overhead press
    85x5 BBS FSL @ 65%
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5

    Pulldowns
    155x8
    155x8
    155x8
    155x8

    Barbell Row
    155x8
    155x8
    155x8
    155x8

    Dumbbell rear lateral
    40x12
    40x12
    40x12

    Preacher bar curl
    85x9
    85x9
    85x9

    Power shrug
    295x6
    295x6
    295x6

    Summary: I woke up this morning at 4:30 AM to head the gym and jump start cycle 10. I decided to go with Boring But Strong (BBS) paired with First Set Last (FSL) for my bench and overhead press. I'm hoping the increased volume helps out. I'll pair OHP on bench day and bench on OHP day.

    For my squat and deadlift i'll be running FSL. Things felt solid this morning and was a good start to the cycle. Tomorrow will be squats.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #162
    Building The Monolith Anthony21's Avatar
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    Dec 12, 2018 C10, W1, D2
    Body weight 190.8

    Squat
    215x5 70%
    245x5 80%
    275x5 90%
    215x5 70% FSL
    215x5
    215x5

    Back extensions
    150x8
    150x8
    150x8

    Leg press
    335x10
    335x10
    335x10

    Leg Curls
    120x12
    120x12
    120x12

    Stir the pot
    0x20
    0x20
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  13. #163
    Registered User Fang2's Avatar
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    Impressive lifts
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  14. #164
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Fang2 View Post
    Impressive lifts
    Impressive is subjective lol. Thanks for checking out my log.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  15. #165
    Building The Monolith Anthony21's Avatar
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    Rest day today. I'll be hitting up my OHP/Bench session tomorrow morning. Odds are i'll wake up at 4:30 AM for that session.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #166
    Registered User Filmbuff81's Avatar
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    Solid start to the new cycle.

    How you feeling after that taze session for your work training lol.

    I imagine that take a toll on you for a day or two?
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  17. #167
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Solid start to the new cycle.

    How you feeling after that taze session for your work training lol.

    I imagine that take a toll on you for a day or two?
    So far three days in and it's feeling good.

    Bro that full exposure taser shot was no joke. 5 seconds felt like a life time. I was still able to hit the gym for squats that evening. My lower back was a little sore but other than that I was good.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  18. #168
    Building The Monolith Anthony21's Avatar
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    Dec 13, 2018 C10, W1, D3
    Body weight 189.4

    Barbell overhead press
    90x5 70%
    105x5 80%
    120x5 90%

    Bench Press t&g
    140x5 70% BBS
    140x5
    140x5
    140x5
    140x5
    140x5
    140x5
    140x5
    140x5
    140x5

    Chin Up
    25x8
    25x7
    25x8

    Pendlay row
    180x9
    180x9
    180x9

    Pushdowns
    40x12
    42x12
    42x12

    Face pulls
    40x12
    40x12
    40x12

    Dumbbell shrugs
    95x20
    95x20
    95x20

    Dumbbell Bicep Curl
    40x9
    40x9
    40x9

    Summary: I decided to do this training session last night so I wouldn't have to wake up at 4:30 AM this morning. Everything felt solid and I had an insane pump through out training which was cool.

    Tomorrow will be my deadlift/squat training.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  19. #169
    Building The Monolith Anthony21's Avatar
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    Dec 15, 2018 C10, W1, D4
    Body weight 190.4

    Deadlift
    265x5 70%
    305x5 80%
    340x5 90%
    265x5 70% FSL
    265x5
    265x5

    Good morning
    135x8
    135x8
    135x8

    Leg Extensions
    70x15
    100x12
    100x12

    Neck extension
    36x15
    36x15
    36x12
    36x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  20. #170
    Registered User Filmbuff81's Avatar
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    Oh yeah I guess from the seizing up it would make your back tender for sure.

    I slow clap your dedication to training after that lol.
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  21. #171
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Oh yeah I guess from the seizing up it would make your back tender for sure.

    I slow clap your dedication to training after that lol.
    Appreciate it lol.

    Dec 16, 2018 C10, W2, D1
    Body weight 190.5

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

    Bench Press t&g
    130x5 65%
    150x5 75%
    170x5 85%

    Barbell overhead press
    85x5 65% BBS
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5

    Pulldowns
    155x10
    155x10
    155x10
    155x10

    Barbell Row
    155x10
    155x10
    155x10
    155x10

    Dumbbell rear lateral
    45x12
    45x12
    45x12

    Preacher bar curl
    85x10
    85x10
    85x10

    Hammer Curl
    25x8
    25x8
    25x8

    Barbell tricep rolling extension
    75x12
    75x12
    75x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  22. #172
    Building The Monolith Anthony21's Avatar
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    Dec 17, 2018 C10, W2, D2
    Body weight 188.5

    Squat
    200x5 65%
    230x5 75%
    260x5 85%
    200x5 65% FSL
    200x5
    200x5
    200x5
    200x5

    Leg press
    375x8
    375x8
    375x8

    Back extension
    155x10
    155x10
    155x10

    Kneeling weighted Crunch
    130x20
    150x20
    150x20
    Last edited by Anthony21; 12-17-2018 at 09:47 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  23. #173
    Building The Monolith Anthony21's Avatar
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    OHP/Bench/Accessories is tonight.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  24. #174
    Building The Monolith Anthony21's Avatar
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    Dec 19, 2018 C10, W2, D3
    Body weight 187.9

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

    Barbell overhead press
    85x5 65%
    100x5 75%
    110x5 85%

    Bench Press t&g
    135x5 65% BBS
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Pendlay row
    185x8
    185x8
    185x8

    Chin Up
    25x8
    25x6
    25x5
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  25. #175
    Building The Monolith Anthony21's Avatar
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    Dec 21, 2018 C10, W2, D4
    Body weight 187.2

    Deadlift
    250x5 65%
    285x5 75%
    320x5 85%
    250x5 65% FSL
    250x5
    250x5

    Chest supported DB row
    55x15
    55x15
    55x12
    55x12

    Good morning
    135x9
    135x9
    135x9

    Leg Extensions
    80x15
    80x15
    80x15
    40x10 *single legged

    Dumbbell shrugs
    95x25
    95x25
    95x20

    10 minutes walking post training on elliptical.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  26. #176
    Building The Monolith Anthony21's Avatar
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    Dec 23, 2018 C10, W3, D1
    Body weight 189.1

    Bench Press t&g
    150x5 75%
    170x5 85%
    190x5 95%

    Barbell overhead press
    100x5 75%
    100x5
    100x5
    100x5
    100x5
    *cut the volume down due to right shoulder feeling a little off.

    Pulldowns
    160x8
    160x8
    160x8

    Barbell Row
    160x8
    160x8
    160x8

    Dumbbell rear lateral
    30x15 Seated
    30x15
    30x15

    Preacher bar curl
    60x12
    60x12
    60x15

    Hammer Curl
    40x10
    40x12
    40x12

    10 minute post LISS
    Last edited by Anthony21; 12-25-2018 at 06:50 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  27. #177
    Building The Monolith Anthony21's Avatar
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    Dec 24, 2018 C10, W3, D2
    Body weight 188.6

    Squat
    230x5 75%
    260x5 85%
    290x5 95%
    230x5 75% FSL
    230x5
    230x5

    Leg press
    375x9
    375x9
    375x9

    DB RDL
    80x12
    80x12
    80x12

    10 minute post LISS
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  28. #178
    Building The Monolith Anthony21's Avatar
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    Dec 25, 2018 C10, W3, D3
    Body weight 188.8

    Barbell overhead press
    100x5 75%
    110x5 85%
    120x5 95%

    Bench Press t&g
    150x5 75% BBS
    150x5
    150x5
    150x5
    150x5
    150x5
    150x5
    150x5
    150x5
    150x5

    Face pulls
    80x12
    80x12
    80x12
    50x12
    50x12

    Pendlay row
    185x9
    185x9
    185x9

    Chin Up
    25x5
    25x5
    25x5
    50x3 PR in weight

    Incline dumbbell curl
    27.5x10
    27.5x10
    27.5x10

    Dumbbell shrugs
    95x15
    95x12
    95x12
    95x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  29. #179
    Registered User Filmbuff81's Avatar
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    Merry Christmas Anthony.

    Workouts looking strong.
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  30. #180
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Merry Christmas Anthony.

    Workouts looking strong.
    Merry Christmas man, thanks.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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