Anthony21's 5/3/1 Training Log

[Anthony21]

531 7th week deload D2

Oct 17, 2019
Bodyweight 169.4

Squat
45x10
135x5
185x2
220x5 70%
250x3 80%
280x1 90%
310x1 100% TM

Chest supported DB row
75x10
75x10
75x10
75x10

Dumbbell shoulder press
30x10
30x10
30x10
30x10

Face pulls
55x15 Jaw level
55x15 Eye level
55x15 Forehead level

Ab wheel
0x10
0x10
0x10

[Anthony21]

I have a lot of catching up to do with this log and deciding if I want to or not seeing as there isn't much of a following for it. I just settled down finally in Arizona and will be starting my new job as a Detention Officer on 11/4, with the academy to follow on 12/9.

I'll see if I'll keep this log up or not but training is still going strong.

[Anthony21]

Thought I’d post a current body composition pic.

[Anthony21]

Rather than post all my missed training sessions I’ll post my last one.

This is my deadlift training from my anchor cycle, second week, running FSL.

531 Anchor C3, W2, D4

Nov 4, 2019

Bodyweight 169.8

Deadlift
135x5
135x5
185x3
230x5 65%
270x5 75%
305x5 85%
230x5 65% FSL
230x5
230x5
230x5
230x5

Barbell Row
185x9
185x9
185x9
185x9

Pulldowns
80x15
90x10
90x10
90x10

Lying leg curls
50x10
50x10
50x10
50x10

Machine chest fly
80x12
90x12
90x10

Standing cable crunch
60x12
60x12
60x12
60x14

[Anthony21]

531 5’s Pro FSL Anchor C3, W3, D1

Nov 7, 2019

Bodyweight 166.9

Bench Press
45x10
45x10
95x5
135x3
150x5 75%
170x5 85%
190x5 95%
150x5 75% FSL
150x5
150x5
150x5
150x5

Pull Up
10x10
10x8
10x8
10x6

Face pulls
70x15
70x15
70x12
70x10

Meadows row
90x10
90x10
90x10
90x10

Rolling dumbbell tricep extension
35x8
35x8
35x8
35x8

Ez bar curl
60x8
60x8
60x8

[Anthony21]

531 5’s Pro FSL Anchor C3, W3, D2

Nov 8, 2019

Bodyweight 168.7

Squat
45x10
45x5
135x5
185x3
230x5 75%
260x5 85%
290x5 95%
230x5 75% FSL
230x5
230x5

Pull Up
10
10
10
10

Dumbbell Row
90x10
90x10
90x10
90x10

Leg Curls
95x12
95x12
95x12
95x12

Standing cable crunch
70x10
70x10
70x10
70x10

Push up
0x40
0x10

[Anthony21]

531 5’s Pro FSL Anchor C3, W3, D3

Nov 10, 2019

Bodyweight 169.5

Barbell overhead press
45x10
65x5
100x5 75%
110x5 85%
125x5 95%
100x5
100x5
100x5
100x5
100x5

Chin Up
10
10
10
10
10x10
10x10
10x6

Dips
30x10
30x10
30x10
30x10

Cable Row
90x12
110x10
110x10

Hammer Curl
35x12
35x10
35x10
35x10

Face pulls
80x10
80x10
80x10
80x12

Leg Raises
10
10
10

Standing cable crunch
50x10
50x10
50x10

Side ab bend
70x10
70x10
70x10

[Anthony21]

Just out of curiosity. Does anyone actively follow this log?

[Jimbotla]

Not going to have a long intro. I'm currently running 5/3/1 and on my second cycle.

I have my training set up based off of Beyond 5/3/1. I plan on buying 5/3/1 Forever though. Once that happens I'm sure some things will get adjusted.

For the mean time my current set up is this.

Day 1 - Bench w/FSL 5x5 + accessories
Day 2- Squat w/FSL 5x5 + accessories
Day 3- OHP w/BBB 5x5 Bench @80% + accessories
Day 4- Deadlift w/BBB 5x5 SSB @80% + accessories

Goal is to just train for strength. I'm also slowly building back up to a body weight of 200lbs after a 7 month cut. I did a refeed for about 3 months after the cut and now in a lean bulking phase.

I had a log I was maintaining in the power lifting section. I figured I'd start one here since I'm technically not training for a power lifting meet or anything.

This log will start with my first 3 days of training from Cycle 2, week 1. Day 4 was yesterday which I'll update later today.

For those that join the log I appreciate it. For those that lurk I appreciate you too.

May 20, 2018
Body weight 176

*200 total band pull aparts

Bench Press t&g
45x10
95x8
135x5 65%
160x5 75%
180x9 86% 5+
135x5 FSL @65%
135x5
135x5
135x5
135x5

Chin Up *body weight done between bench sets

Meadows row
100x10
100x10
100x10

Barbell tricep rolling extension
75x10
75x10
75x10

May 21, 2018 5/3/1 C2, W1, D2
Body weight 175.8

Squat
55x10
145x5
195x5 65%
225x5 75%
255x10 85% 5+
195x5 FSL @65%
195x5
195x5
195x5
195x5

Belt squat
90x12
90x12
90x12
90x12
90x12

Summary: Late night training session. I cutt he accessory work short so I wouldn't be training at midnight and wanted to get some sleep.

May 23, 2018 5/3/1 C2, W1, D3
Body weight 176.6

*200 total band pull aparts

Barbell overhead press
45x10
45x10
65x5
75x5
90x5 65%
105x5 75%
120x7 85% 5+

Belt squat one arm row *super set between OHP
50x10
40x10
40x10
40x10
40x10

Bench Press t&g
170x5 BBB @80% all sets
170x5
170x5
170x5
170x5

Hammer grip pull ups *super set between bench
x10
x10
x10
x9

Banded tricep press down
x25 Thick orange band
x25
x25


Kettle Bell hammer curl *unknown kettle bell weight
3x12

. Wow - good one - I am going to strive to get to this

[Anthony21]

New year so i'll be picking this log back up, might as well.

I'm still running 5/3/1 and still reverse dieting slowly. I'll post progress pics tomorrow.

I won't waste anyone's time with posting my past training that I haven't logged. I'll just go ahead and start posting going forward.

Currently i'm about to end Cycle 5 with week 3. Today is my deadlift day. I'm currently running Boring But Strong (BBS) for my bench and ohp. I'm running FSL 5x5 for my squat and deadlift. So these are my 2 Leader cycles.

[Anthony21]

5/3/1 FSL 5x5 C5, W3, D4

Jan 3, 2020

4 rounds
10 burpees, 1.5 minutes concept rower 2

Bodyweight 172.4

Deadlift
265x5 75%
300x5 85%
340x5 95%
265x5 75% FSL
265x5
265x5
265x5
265x

Pendlay row
145x8
145x8
145x8

Leg press
270x12
270x12
270x12