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  1. #31
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jun 20, 2018 5/3/1 C3, W1, D3
    Body weight 181.4

    Barbell overhead press
    45x10
    65x5
    100x5 70%
    115x5 80%
    130x5 90%

    Bench Press t&g
    45x10
    95x5
    135x5
    170x5 SSL 80% 5x5
    170x5
    170x5
    170x5
    170x5

    Dumbbell Row *super set w/bench
    90x12
    90x12
    90x12
    90x12
    90x12

    Band pull aparts *super set with OHP
    x25
    x25
    x25
    x25

    Dips *body weight
    15
    15
    15

    Db spider curl
    30x8
    30x8
    30x8
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  2. #32
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jun 23, 2018 5/3/1 C3 W1 D4

    Deadlift
    135x5
    225x5
    275x5 70%
    315x5 80%
    355x5 90%

    Squat
    250x5 80% SSL 5x5
    250x5
    250x5
    250x5
    250x5

    Belt squat RDL
    140x12
    140x12
    140x12
    140x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #33
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jun 24, 2018 5/3/1 C3, W2, D1
    Body weight 180.2

    Band pull aparts
    x25
    x25
    x25
    x25

    Bench Press t&g
    45x10
    95x5
    140x5 65%
    160x5 75%
    180x5 85%

    Barbell overhead press
    110x5 75% SSL 5x5
    110x5
    110x5
    110x5
    110x5

    Face pulls
    35x15
    45x20
    45x20
    45x20
    45x20

    Close grip lat pulldown
    140x10
    140x12
    140x12
    140x12

    Kettle bell single arm skull crusher
    x12
    x12
    x12
    x12

    Dumbbell Bicep Curl
    30x8
    30x8
    30x8
    30x8
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  4. #34
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jun 25, 2018 5/3/1 C3, W2, D2
    Body weight 180.8

    Squat
    55x5
    55x5
    145x5
    185x3
    200x5 65%
    230x5 75%
    260x5 85%

    Trap bar deadlift
    300x5 75% SSL 5x5
    300x5
    300x5
    300x5
    300x5

    Belt squat
    180x15
    190x15
    200x10
    200x10

    Reverse hyper
    180x25
    180x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #35
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jun 27, 2018 5/3/1 C3, W2, D3
    Body weight 182.6

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

    Barbell overhead press
    45x10
    65x5
    95x5 65%
    110x5 75%
    120x5 85%

    Bench Press t&g
    160x5 75% SSL 5x5
    160x5
    160x5
    160x5
    160x5

    Dumbbell Row *super set w/OHP
    95x12
    95x12
    95x12
    95x12

    Pulldowns
    105x12
    105x12
    105x12
    105x12

    Pushdowns *super set with pull downs
    40x12
    40x12
    40x12
    40x12

    Barbell shrug
    135x12
    135x8
    135x12
    135x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #36
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jun 30, 2018 5/3/1 C3, W3, D4
    Body weight 181.4

    Deadlift
    135x5
    225x5
    255x5 65%
    300x5 75%
    335x5 85%

    Chin Up
    10
    10
    8
    6

    Squat
    235x5 75% SSL 5x5
    235x5
    235x5
    235x5
    235x5

    Kettle bell RDL
    44x12
    44x12
    44x12
    44x12
    44x12

    Reverse hyper
    150x25
    150x25
    150x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #37
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 1, 2018 5/3/1 C3, W3, D1
    Body weight 180.2

    Chest supported T bar row
    100x15
    100x12
    100x12
    100x12
    100x12

    Bench Press t&g
    45x15
    95x5
    135x3
    160x5 75%
    180x5 85%
    205x5 95%

    Band Face pull
    x25
    x25
    x25

    Barbell overhead press
    45x5
    95x3
    120x5 85% SSL 5x5
    120x5
    120x5
    120x5
    120x5

    Close grip lat pulldown
    115x12
    115x12
    115x12
    115x12
    115x12

    Rolling dumbbell tricep extension
    30x12
    30x12
    30x10
    30x12

    Preacher bar curl
    75x10
    75x10
    75x10
    75x10

    Hammer Curl
    35x12
    35x12
    35x12
    35x12

    Dumbbell shrugs
    55x12
    55x12
    55x12
    55x12
    55x12
    Last edited by Anthony21; 07-03-2018 at 07:29 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  8. #38
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 3, 2018 5/3/1 C3, W3, D2
    Body weight 183.4

    Squat
    230x5 75%
    260x5 85%
    295x5 95%

    Trap bar deadlift
    325x5 85% SSL 5x5
    325x5
    325x5
    325x5
    325x5

    Reverse hyper
    200x25
    200x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #39
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 4, 2018 5/3/1 C3, W3, D3
    Body weight 183.2

    Barbell overhead press
    45x10
    65x5
    100x5 75%
    120x5 85%
    135x5 95%

    Bench Press t&g
    45x10
    95x5
    135x5
    180x5 85% SSL 5x5
    180x5
    180x5
    180x5
    180x5

    Dumbbell Row *super set with Bench
    100x10
    100x10
    100x10
    100x10

    Cable curls *super set with push downs
    50x12
    50x12
    50x12
    50x12

    Pushdowns
    50x12
    60x12
    60x12
    60x12

    Kettle bell rear laterals
    17x25
    17x25
    Last edited by Anthony21; 07-04-2018 at 05:45 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  10. #40
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 7, 2018 C3, W3, D3

    Deadlift
    295x5 75%
    3355x5 85%
    375x5 95%

    Squat
    260x5 85% SSL
    260x5
    260x5

    Summary: Previous two days of sleep were sh!t and my body agreed. I cut the volume short 2 sets on my SSL squats and called it a day.

    Jul 8, 2018 5/3/1 C4, W1, D1

    Bench Press t&g
    155x5 70%
    175x5 80%
    200x5 90%

    Barbell overhead press
    120x5 80% SSL 5x5
    120x5
    120x5
    120x5
    120x5

    Chin Up *super set between OHP
    10
    10
    10
    8

    Incline Dumbbell Press
    40x10
    40x10
    40x10
    40x10

    Chest supported T bar row
    100x10
    105x10
    105x10
    105x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #41
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 10, 2018 5/3/1 C4, W1, D2
    Body weight 184

    Squat
    55x10
    145x5
    195x3
    225x5 70%
    255x5 80%
    290x5 90%

    Deadlift
    325x5 80% SSL 3x5
    325x5
    325x5

    Belt squat
    180x10
    180x10
    180x10
    180x10

    Calf Raises
    180x15
    180x15
    180x15

    Summary: Decided to pull my conventional this cycle vs a trap bar. I also cut the volume down to 3x5 for the SSL deadlifts. Ain't nobody got time for no 5x5 deadlifts.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #42
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 11, 2018 5/3/1 C4, W1, D3
    Body weight 183.2

    Barbell overhead press
    45x10
    65x5
    105x5 70%
    120x5 80%
    135x5 90%

    Bench Press t&g
    175x5 80% SSL 5x5
    175x5
    175x5
    175x5
    175x5

    Rack pendlay row
    135x10
    135x10
    135x10
    135x10

    Rolling dumbbell tricep extension
    35x12
    35x12
    35x12

    Dumbbell Bicep Curl
    30x12
    35x12
    35x12

    Hammer Curl
    40x8
    40x8
    40x8

    Summary: Soid ass training session. Ohp and bench felt strong.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  13. #43
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 14, 2018 5/3/1 C4, W1, D4
    Body weight 182.4

    Deadlift
    145x5
    225x3
    280x5 70%
    320x5 80%
    365x5 90%

    Pull Up
    5
    5
    5
    5
    5

    Squat
    255x5 80% SSL 5x5
    255x5
    255x5
    255x5
    255x5

    DB RDL
    60x12
    70x12
    70x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  14. #44
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 15, 2018 5/3/1 C4, W2, D1
    Body weight 182.4

    Bench Press t&g
    45x12
    45x10
    95x5
    140x5 65%
    165x5 75%
    185x5 85%

    Pull Up *super set between benching
    6
    6
    6
    6
    6

    Barbell overhead press
    110x5 75% SSL 5x5
    110x5
    110x5
    110x5
    110x5

    Face pulls *super set between OHP
    35x15
    35x15
    35x15
    35x15
    35x20

    Cable overhead extension
    40x15
    50x12
    50x10
    50x15

    Pushdowns
    50x12
    50x10
    50x12
    50x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  15. #45
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 17, 2018 5/3/1 C4, W2, D2
    Body weight 182.5

    Squat
    55x5
    55x5
    145x5
    195x3
    210x5 65%
    240x5 75%
    270x5 85%

    Trap bar deadlift
    300x5 75% SSL 5x5
    300x5
    300x5
    300x5
    300x5

    Chest supported DB row
    60x12
    60x12
    60x12
    60x12

    Belt squat
    180x12
    230x10
    230x10
    230x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #46
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,232
    Rep Power: 133548
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Jul 18, 2018 5/3/1 C4, W2, D3
    Body weight 183

    Barbell overhead press
    45x10
    65x5
    95x5 65%
    110x5 75%
    130x5 85%

    Pull Up *super set with OHP
    8
    8
    7
    8
    7

    Bench Press t&g
    45x10
    95x5
    135x5
    165x5 75% SSL 5x5
    165x5
    165x5
    165x5
    165x5

    Seated pulley back row *super set with bench
    125x15
    125x15
    125x15
    125x15
    125x15

    Preacher bar curl
    65x12
    65x12
    65x12
    65x12

    Tricep press down
    50x12
    60x12
    60x10
    70x8

    Dumbbell shrugs
    60x12
    60x12
    60x12
    60x12
    Last edited by Anthony21; 07-18-2018 at 05:58 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  17. #47
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Jul 21, 2018
    Deadlift
    260x5 65%
    300x5 75%
    340x5

    Pull Up
    8
    8
    6
    6
    6
    6
    6
    6

    Squat
    240x5 75% SSL 5x5
    240x5
    240x5
    240x5
    240x5

    Reverse hyper
    140x20
    140x20
    140x20
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  18. #48
    Building The Monolith Anthony21's Avatar
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    Jul 22, 2018
    Band pull aparts
    x15
    x15
    x15
    x15

    Bench Press t&g
    45x10
    95x8
    115x8
    135x5
    165x5 75%
    185x5 85%
    210x3 95%

    Cheat supported row
    65x10
    70x10
    70x10
    70x10
    70x12
    70x10

    Barbell overhead press
    125x5
    125x5
    125x5

    Pull Up
    10
    8
    6

    Pushdowns
    30x20
    30x15
    30x10

    Dumbbell Bicep Curl
    30x7
    30x10
    30x10

    Summary: Missed 2 reps on my 3rd set of bench. Got loose and just lost strength. I hate bench so that lift can go fook itself.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  19. #49
    Building The Monolith Anthony21's Avatar
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    Jul 24, 2018
    Belt squat
    90x25
    90x25

    Band pull aparts
    x15
    x15
    x15
    x15
    x15

    Squat
    55x10
    145x5
    195x3
    240x5 75%
    270x5 85%
    305x5 95%

    Seated pulley back row
    105x12 Wide grip;pendlay grip
    95x12
    95x15
    95x15

    Trap bar deadlift
    340x5 85% SSL 3x5
    340x5
    340x5

    Leg Curls
    85x12
    95x12
    95x12

    Leg Extensions
    55x12
    55x12
    55x12

    Neck extension
    25x15
    25x15
    25x15
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  20. #50
    Building The Monolith Anthony21's Avatar
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    Jul 25, 2018
    Barbell overhead press
    110x5 75%
    120x5 85%
    140x5 95%

    Bench Press t&g
    185x5
    185x5 Added red sling shot due to discomfort in left pec area.
    185x5

    Band Face pull
    x25
    x25
    x25
    x25

    Pull Up
    8
    8
    8

    Pendlay row
    135x8
    135x8
    135x8

    Dumbbell Lateral Raises
    15x12
    15x12
    15x12

    Tricep press down
    40x12 Rope
    40x12
    40x12

    Db spider curl *done as a giant set with the two other movements below.
    20x8
    20x8
    20x8

    Incline dumbbell curl
    20x8
    20x8
    20x8

    Dumbbell Bicep Curl
    20x8
    20x8
    20x8
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  21. #51
    Building The Monolith Anthony21's Avatar
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    Jul 26, 2018 C4, W3, D4
    Body weight 182.8

    Deadlift
    300x5 75%
    340x5 85%
    385x5 95%

    Squat
    270x5 85%
    270x5
    270x5

    Seated pulley back row
    105x12 Close grip
    105x12
    105x12

    Pulldowns
    105x8
    85x10
    85x10

    Reverse hyper
    160x20
    160x20
    160x20
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  22. #52
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    Jul 29, 2018 5/3/1 Bench deload
    Body weight 185.6

    Band pull aparts
    x25
    x25
    x25
    x25

    Bench Press t&g
    140x3 65%
    165x5 75%
    185x5 85%

    Barbell overhead press
    100x5 65%
    110x5 75%
    130x5 85%

    Pendlay row
    135x9
    135x9
    135x9

    Pull Up
    10
    10
    10

    Dumbbell Lateral Raises
    20x10
    20x10
    20x10

    Upright Rows
    20x10
    20x10
    20x10

    Incline Dumbbell Press
    45x8
    45x8
    45x8

    Preacher bar curl
    70x8
    70x8
    70x8
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  23. #53
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    Jul 30, 2018 5/3/1 Squat deload
    Body weight 185.6

    Squat
    210x3 65%
    240x3 75%
    270x3 85%

    DB Bulgarian split squat
    20x12
    20x12
    20x12

    Single leg hamstring curl
    45x12
    55x12
    55x12

    Dumbbell shrugs
    70x12
    70x12
    70x12

    Dinner date with the wife last night. F'n love Persian food.

    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  24. #54
    Building The Monolith Anthony21's Avatar
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    Aug 1, 2018 5/3/1 OHP deload
    Body weight 185.2

    Band pull aparts
    x10
    x15
    x15
    x15
    x15

    Barbell overhead press
    100x3 65%
    110x3 75%
    130x3 85%

    DB Bench
    50x12
    50x12
    50x12


    Seated pulley back row
    115x12
    115x12
    115x12

    Pulldowns
    95x12
    95x12
    95x12

    Pushdowns
    50x12
    60x10
    60x10

    Dumbbell Bicep Curl
    25x12
    30x12
    30x12

    Face pulls
    45x15
    45x15
    45x15
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  25. #55
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Aug 4, 2018 5/3/1 Deadlift deload
    Body weight 185.4

    Deadlift
    260x3 65%
    300x3 75%
    340x3 85%

    Squat
    210x3 65%
    240x3 75%
    270x3 85%

    Barbell shrug
    135x12 Snatch grip
    135x12
    135x12
    135x12

    Hack squat
    90x12
    140x8
    140x8

    Seated pulley back row
    115x15
    125x15
    125x15

    Single leg hamstring curl
    75x10
    65x12
    65x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  26. #56
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Aug 5, 2018 5/3/1 C5, W1, D1 Anchor
    Body weight 185.8

    Band pull aparts
    x12
    x12
    x12
    x12
    x12

    Bench Press t&g
    160x3 70%
    180x3 80%
    200x8 90% 3+ set

    Barbell overhead press
    110x5 70% FSL
    110x5
    110x5

    Face pulls
    55x15
    55x15
    55x15

    Incline Dumbbell Press
    45x9
    45x9
    45x9

    Pendlay row
    140x8
    140x8
    140x8

    Preacher bar curl
    70x10
    70x10
    70x10

    Pushdowns
    60x12
    60x12
    60x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  27. #57
    Building The Monolith Anthony21's Avatar
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    Damn this log is dead with activity.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  28. #58
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Aug 7, 2018 5/3/1 C5 W1 D2
    Body weight 184.4

    Reverse hyper
    90x20
    90x20

    Belt squat
    90x25
    90x25

    Squat
    230x3 70%
    265x3 80%
    300x5 90% 3+

    Trap bar deadlift
    290x5 70% Fsl
    290x5
    290x5

    DB RDL
    60x12
    70x8
    70x8

    Dumbbell shrugs
    75x12
    75x12
    75x12

    Reverse hyper
    160x20 50% of squat TM
    160x20
    160x20
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  29. #59
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Aug 8, 2018 5/3/1 C5, W1, D3
    Body weight 184.4

    Barbell overhead press
    110x3 70%
    125x3 80%
    140x5 90% 3+

    Bench Press t&g
    160x5 70% FSL
    160x5
    160x5

    Band pull aparts
    x15
    x15
    x15
    x15

    Chest supported row
    140x12
    140x12
    140x12

    Weighted pull up
    25x6
    25x6
    25x6

    Dumbbell Lateral Raises *done as a circuit
    10x25
    15x15
    20x10

    Rolling dumbbell tricep extension
    35x12
    35x12
    35x12

    Dumbbell Bicep Curl
    25x12
    30x10
    30x10

    Progress pic on body composition currently since I've been floating in the mid 180's.

    Last edited by Anthony21; 08-10-2018 at 09:27 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  30. #60
    Registered User KoolDJVader's Avatar
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    KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000) KoolDJVader is just really nice. (+1000)
    KoolDJVader is offline
    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
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