Anthony21's 5/3/1 Training Log

**daawhitty** · 09-01-2018, 08:45 PM

We are either winning or learning.. great progress..

**Anthony21** · 09-04-2018, 05:04 PM

Sep 2, 2018 C6 W1, D1
Body weight 187.6

Bench Press t&g
125x5 70%
145x5 80%
160x5 90%

Barbell overhead press
90x5 70% BBS FSL
90x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5

Face pulls
60x20
60x15
60x15
60x15

Pendlay row
150x8
150x8
150x8

Close grip lat pulldown
120x12
120x12
120x12

Overhead tricep cable extension
70x12
70x12
70x12

Barbell Bicep Curl
65x12
65x10
65x10
65x10

Barbell shrug
135x12
155x12
155x12
155x12

Summary: For my bench and ohp I'm going with BBS. The BBS ohp will be done on bench day and bench BBS will be done on my ohp day. 10 sets of over head pressing was fun lol.

**Anthony21** · 09-04-2018, 05:07 PM

Sep 3, 2018 C6, W1, D2
Body weight: didn't weigh myself

Squat
240x3 70%
270x3 80%
305x6 90% 3+ e1rm 376
240x5 70% FSL 5x5
240x5
240x5
240x5
240x5

DB RDL
75x10
75x10
75x10

Leg Press
180x12
180x12
180x12

Kneeling weighted Crunch
150x15
150x15
150x15

Single leg hamstring curl
55x12
55x12
55x12

Summary: For my squat and deadlift I decided to go with the 3/5/1 w/+ sets and FSL. I like this set up and it seemed my squat and deadlift benefited from it in the past. I ran with SSL and 5's Pro in the past.

I like the plus sets as it really gets me dialed in on hitting a set number of reps to continually push my e1rm up.

Today is a rest day and tomorrow morning will be my ohp and BBS bench day.

**Anthony21** · 09-07-2018, 08:07 AM

Sep 6, 2018 C6, W1, D3
Body weight 189.8

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

Close Grip Bench Press
125x5 70% BBS
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5

Face pulls
65x15
65x15
65x15
65x12

Seated pulley back row
125x12
125x12
125x12

Incline Dumbbell Press
55x10
55x10
55x10

Pulldowns
100x12
120x10
120x10

Dumbbell Bicep Curl
35x8
35x8
35x8

Pushdowns
50x12
60x10
60x10

Summary: For this three week cycle I decided to incorporate close grip bench on my OHP day with BBS. I'm hoping this has a good carry over to my normal bench. The BBS sets were done in a dynamic effort way, short rest and explosive reps.

Overall it was a real solid training session.

**Anthony21** · 09-11-2018, 03:37 PM

Sep 7, 2018 C6, W1, D4
Body weight 190.6

Deadlift
300x3 70%
340x3 80%
380x6 90% 3+
300x5 70% FSL
300x5
300x5
300x5

Reverse lunges
40x12
40x12
40x12

Leg Curls
100x12
100x12
100x12

**Anthony21** · 09-11-2018, 03:38 PM

Sep 9, 2018 C6, W2, D1
Body weight 190.8

Bench Press t&g
115x5 65%
135x5 75%
155x5 85%

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

Face pulls
70x12
70x12
70x12
70x12

Pendlay row
150x9
150x9
150x9

Dumbbell Press
65x10
65x10
65x10

Hammer grip pull ups
0x8
0x6

Close grip lat pulldown
125x8
125x8
125x8

Barbell Bicep Curl
70x10
70x10
70x10

Barbell tricep rolling extension
70x10
70x10
70x10

Barbell shrug
145x12
145x12
145x12

**Anthony21** · 09-11-2018, 03:47 PM

Sep 10, 2018 C6, W2, D2
Body weight 192.8

Squat
220x5 65%
255x5 75%
290x5 85%
220x5 65% FSL
220x5
220x5
220x5
220x5

Back extensions
115x8
115x8
115x8

DB Bulgarian split squat
26x12
26x12
26x12

DB RDL
80x8
80x8
80x8

Summary: Been some good training sessions recently. I decided to drop my calories slightly to put me in a small deficit. I'll play this by the mirror and scale and will bump calories back up after maybe 4-6 weeks.

**Anthony21** · 09-12-2018, 04:19 PM

OHP got pushed back to tomorrow morning. I got home from work at 11:20 PM and didn't want to wake up at 5:00 AM to go to the gym.

I'll be doing that tomorrow morning instead.

**Anthony21** · 09-15-2018, 08:48 AM

Sep 13, 2018 C6, W2, D3
Body weight 189

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

Close Grip Bench Press
120x5 65% BBS
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5

Face pulls
70x12
70x12
70x12

Band pull aparts
0x15
0x15
0x12
0x15

Seated pulley back row
120x12
130x12
130x12

Pulldowns
105x12
120x10
120x10

Dumbbell Bicep Curl
35x10
35x10
35x10

Pushdowns
60x12
60x12
60x10

**Anthony21** · 09-18-2018, 02:57 PM

Sep 15, 2018 C6, W2, D3
Body weight 189.2

Deadlift
275x5 65%
320x5 75%
360x5 85%
275x5 65% FSL
275x5
275x5

Dumbbell Row
80x12
95x12
95x12
95x12

Leg Curls
70x12
100x12
105x12
105x12

Goblet squat
50x12
50x12
50x12
50x12

**Anthony21** · 09-18-2018, 03:36 PM

Sep 16, 2018 C6, W3, D1
Body weight 190.1

Bench Press t&g
135x5 75%
155x5 85%
170x5 95%

Barbell overhead press
100x5 75% BBS
100x5
100x5
100x5
100x5
100x5
100x5
100x5
100x5
100x5

Face pulls
75x12
75x12
75x12
75x12

Pendlay row
155x8
155x8
155x8

Close grip lat pulldown
125x10
125x10
125x10

Barbell Bicep Curl
70x12
70x12
70x12
70x12

Tricep press down
60x12
60x12
60x12

Dumbbell shrugs
75x12
75x12
75x12
75x12

**Anthony21** · 09-18-2018, 04:26 PM

Sep 17, 2018 C6 W3, D2
Body weight 190

Squat
255x5 75%
290x3 85%
320x6 95% 1+ e1rm 383
255x5
255x5
255x5
255x5

DB Bulgarian split squat
30x12
30x12
30x12

Leg Curls
110x12
110x12
110x12

Back extensions
135x10
135x10
135x10

**Anthony21** · 09-21-2018, 07:10 AM

Sep 20, 2018
Barbell overhead press
100x5 75%
110x5 85%
125x5 95%

Close Grip Bench Press
135x5 75% BBS
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Face pulls
80x12
80x12
80x12
80x12

Seated pulley back row
125x12
125x12
125x12

Pulldowns
125x12
125x12
125x12

Barbell tricep rolling extension
80x10
80x10
80x8

Dumbbell Bicep Curl
35x12
35x10
30x8

**WolfRose7** · 09-21-2018, 07:19 AM

That Cg Bench volume is something, sore tri's after that?

**Anthony21** · 09-21-2018, 07:43 AM

Originally Posted by WolfRose7

That Cg Bench volume is something, sore tri's after that?

Surprisingly I haven't had any soreness in my triceps.

**Anthony21** · 09-24-2018, 09:31 AM

Sep 22, 2018 C6, W3, D4
Body weight 191.8

Deadlift
320x5 75%
360x3 85%
400x6 95% 1+ e1rm 480
320x5 75% FSL
320x5
320x5

Chest supported DB row
50x12
70x10
70x10
70x10

Goblet squat
55x12
55x12
55x12

Leg Curls
115x12
130x12
130x12

Dumbbell shrugs
80x10
80x12
80x12

**Anthony21** · 09-24-2018, 08:19 PM

Sep 24, 2018 C6 Deload week D1

Body weight 192

Bench Press t&g
135x5
155x5
170x3
180x1 TM

Pendlay row
155x9
155x9
155x9

Close grip lat pulldown
125x12
125x12
125x11

Pushdowns
65x12
65x12
65x12

Face pulls
40x15
50x12
40x12
40x12

Barbell Bicep Curl
80x8
80x8
80x8

Dumbbell shrugs
95x12
95x12
95x12

**Anthony21** · 09-26-2018, 05:00 AM

I just realized. For some reason I thought I finished my second leader cycle so I started a Deload.

Well that was wrong and I actually just ended my first leader cycle. I’ll be starting my second leader cycle this morning and redoing my bench day properly.

**WolfRose7** · 09-26-2018, 05:32 AM

Originally Posted by Anthony21

I just realized. For some reason I thought I finished my second leader cycle so I started a Deload.

Well that was wrong and I actually just ended my first leader cycle. I’ll be starting my second leader cycle this morning and redoing my bench day properly.

lol, happens to the best of us

**Anthony21** · 09-26-2018, 09:41 AM

Originally Posted by WolfRose7

lol, happens to the best of us

Yeah man I don't know what I was thinking lol.

Sep 26, 2018 C7, W1, D1
Body weight 191.2

Bench Press t&g
165x5 70%
150x5 80%
165x5 90%

Barbell overhead press
95x5 70% BBS
95x5
95x5
95x5
95x5
95x5
95x5
95x5
95x5
95x5

Chest supported DB row
70x12
70x12
70x12

Db spider curls
20x12
20x12
20x12
20x12

Cable overhead extension
80x15
100x12
100x12
100x12

Summary: This is what my day 1 should of been.

**Anthony21** · 09-27-2018, 02:24 PM

Squat day tonight. I had to take a day off to help get over this cold.

**Anthony21** · 09-28-2018, 08:36 AM

Sep 27, 2018 C7, W1, D2
Body weight 190.8

Squat
245x3 70%
280x3 80%
315x7 90% 3+ e1rm 388
245x5 70% FSL
245x5
245x5
245x5

Face pulls
85x12
85x12
85x12
85x12

DB Bulgarian split squat
40x9
40x9
40x9

Leg Curls
135x8
135x8
135x8

Stir the pot (abs)
3 rounds, 12 total reps each round
*one of the best ab movements imo.

**Anthony21** · 10-01-2018, 08:32 AM

Sep 29, 2018 C7, W1, D3
Body weight 191.8

Barbell overhead press
95x5 70%
110x5 80%
120x5 90%

Close Grip Bench Press
130x5 70% BBS
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5

Pulldowns
130x8
130x8
130x8
130x8

Single arm cable row
60x12
60x12
60x12
60x12

Face pulls
90x12
90x12
90x12
90x10

Tricep press down *with v-bar attachment
50x12
50x12
50x12

**Anthony21** · 10-01-2018, 08:36 AM

Sep 30, 2018 C7, W1, D4
Body weight 191.6

Deadlift
305x3 70%
350x3 80%
390x6 90% 3+
305x5
305x5
305x5

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

Goblet squat
60x12
60x12
60x12

Leg Curls
135x12
135x12
135x15

Summary: I was pretty tired heading into this training session and was thinking of not even training. I had my pre workout and headed to the gym. By the time I got done with my dynamic warm ups and into my warm up sets I was feeling good.

I wanted to get 8 reps with 390 but seeing how I felt like sh!t going into training 6 reps was solid. The reps felt solid. I could of pushed for 2 more reps but they would of been a bit too grindy.

**Anthony21** · 10-03-2018, 10:00 AM

Schedule has been kind of messed up and has prevented me from getting in the gym to start week 2.

I plan on getting my bench done tomorrow morning followed by my squat day on Thursday after work.

Next week is going to suck since I won't be able to be in the gym so week 3 will have to be delayed.

**Anthony21** · 10-05-2018, 01:33 PM

Oct 4, 2018 C7, W2, D1
Body weight: Didn't weigh in

Squat
230x5 65%
260x5 75%
300x5 85%
230x5 65% FSL
230x5
230x5

Face pulls
95x10
95x10
95x10
95x10

Leg Curls
100x12
100x8
100x8
100x8

**Anthony21** · 10-06-2018, 11:29 AM

Oct 5, 2018 C7, W2, D2
Body weight 192.2

Bench Press t&g
120x5 65%
140x5 75%
160x5 85%

Barbell overhead press
90x5 65% BBS
90x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5

Pendlay row
160x8
160x8
160x8
160x8

Pulldowns
130x12
130x10
130x10
130x8

Face pulls
95x12
95x12
95x12
95x12

Hammer Curl
30x12
30x12
30x12
30x12

Pushdowns
60x12
60x12
60x12
65x8

Seated DB curl
30x8
30x8
30x8
30x8

Barbell shrug
160x12
160x12
160x12

**Anthony21** · 10-26-2018, 11:10 AM

Haven't logged in this for a while. Really there's no activity and I've been busy with a new job. Training is still going and going good.

**Anthony21** · 11-11-2018, 11:31 AM

I'll start posting as much as I can. I'm getting acclimated to my new job working Security for Providence Hospital. Rather than post all my missed training sessions I'll post my current one from last night and go from there.

Nov 10, 2018 C8, W3, D3
Body weight 191.1

Barbell overhead press
110x5 75%
125x3
135x5 95% 1+
110x5
110x5
110x5

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

Band pull aparts
0x15
0x15
0x15

Incline Dumbbell Press
70x6
70x6
70x6
70x6

One arm barbell row
100x12
100x12
100x12
100x12

Close grip lat pulldown
130x9
130x9
130x9
130x9

Hammer Curl
25x12
25x12
25x12
25x12

Barbell tricep rolling extension
65x12
65x12
65x12

Incline dumbbell curl
27.5x8
27.5x8
27.5x8
27.5x8

**Anthony21** · 11-12-2018, 07:02 AM

Nov 11, 2018 C8, W3, D4
Body weight 191

Deadlift
330x5 75%
380x3 85%
420x4 95% 1+ e1rm 475
330x5 75% snatch grip
330x5
330x5

DB Bulgarian split squat
45x8
45x8
45x8

Back extensions
145x8
145x8
145x8

Dumbbell shrugs
70x15
80x10
80x12
80x12

Face pulls
60x15
60x15
50x15
50x15
50x15
50x15

Thread: Anthony21's 5/3/1 Training Log

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