Anthony21's 5/3/1 Training Log

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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.

[Anthony21]

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.

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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.

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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.

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

Damn this log is dead with activity.

[Anthony21]

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

[Anthony21]

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.

[KoolDJVader]

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