Anthony21's Training Log

[Filmbuff81]

Nice session, guessing/hoping you’re feeling pretty decent.

[Anthony21]

Nice session, guessing/hoping you’re feeling pretty decent.

Yeah man I’ve been feeling good. I’m going to get tested again on 01/08 which I’m sure will come back negative, hopefully lol.

[CW47]

You're putting in some great work! Who says there's not enough volume in 5/3/1, lol.
What do your cycles look like long term? You doing 2 leaders in a row followed by 1 anchor, or something different? How often do you change up your leaders?

[Anthony21]

You're putting in some great work! Who says there's not enough volume in 5/3/1, lol.
What do your cycles look like long term? You doing 2 leaders in a row followed by 1 anchor, or something different? How often do you change up your leaders?

I remember when that was one big complaint with the original 531. Now with Forever volume isn’t an issue at all with how may ways you can set up training.

Yeah so I run 2 leader cycles followed by 1 anchor cycle. I’ll run at least two leaders of a template. Once I’m done with my anchor cycle I’ll try another brand new leader template.

I like to try new templates to see what works and what doesn’t. So far I’ve done BBB for two leader cycles and enjoyed it. It’s great for hypertrophy and adding some size.

Now it’s two leaders of SSL.

[CW47]

I remember when that was one big complaint with the original 531. Now with Forever volume isn’t an issue at all with how may ways you can set up training.

Yeah so I run 2 leader cycles followed by 1 anchor cycle. I’ll run at least two leaders of a template. Once I’m done with my anchor cycle I’ll try another brand new leader template.

I like to try new templates to see what works and what doesn’t. So far I’ve done BBB for two leader cycles and enjoyed it. It’s great for hypertrophy and adding some size.

Now it’s two leaders of SSL.

Nice! That's exactly what I was doing for basically all of 2018 and into the beginning of 2019. One of the best things about 5/3/1 is its flexibility and variety.

[Anthony21]

Nice! That's exactly what I was doing for basically all of 2018 and into the beginning of 2019. One of the best things about 5/3/1 is its flexibility and variety.

It’s definitely flexible and fits my garage gym with the equipment that I have nicely.

[Anthony21]

Jan 3, 2021
C4, W1, D3
Bodyweight 194.8

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

Barbell tricep extension
100x10 +2 reps
100x10
100x10

Inverted row
0x10
0x10
0x10
0x10

Band Face pull
0x25
0x25
0x25
0x25

[musclehead09]

Good work throughout the holidays man. Good and steady progress.

[Anthony21]

Good work throughout the holidays man. Good and steady progress.

Thanks man.

Jan 4, 2021
C4, W1, D4
Bodyweight 195.8

Deadlift
290x5 70%
330x5 80%
375x5 90%
330x5 80%
330x5
330x5
330x5
330x5

Barbell glute bridge
135x12
135x12
135x12

Pulldowns
80x15
80x15
80x15
80x15

Push up
50x12 +5lbs
50x12
50x12

[Anthony21]

Jan 7, 2021
C4, W2, D1
Bodyweight 197

Bench Press
140x5 65%
160x5 75%
180x5 85%
160x5 75%
160x5
160x5
160x5
160x5

Barbell Row
215x10 +2 reps
215x10
215x10

Jm press
70x10 +5lbs
70x10
70x10

Face pulls
35x25
35x25
35x25

[Anthony21]

Jan 8, 2021
C4, W2, D2
Bodyweight 194.6

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

SSB Squat
210x5 75%
210x5
210x5
210x5
210x5

SSB Good Morning
115x12 +5lbs
115x12
115x15

Pull Up
12
8
8
6

[Raigs]

Staying strong in here. Sorry been Mia work has been busy.

Nice volume in those workouts. How 5/3/1 is working well for you.

[Filmbuff81]

Nice job. Going strong.

[Anthony21]

Staying strong in here. Sorry been Mia work has been busy.

Nice volume in those workouts. How 5/3/1 is working well for you.

Nice job. Going strong.

Thanks fellas I appreciate it.

[Anthony21]

Jan 10, 2021
C4, W2, D3
Bodyweight 197

Barbell overhead press
90x5 65%
100x5 75%
115x5 85%
100x5 75%
100x5
100x5
100x5
100x5

Barbell tricep extension
105x8 +5lbs
105x8
105x8

Inverted row
25x10
25x10
25x10

Banded lateral raise
0x15
0x15
0x15

[Anthony21]

Jan 11, 2021
C4, W2, D4
Bodyweight 196.4

Deadlift
270x5 65%
310x5 75%
350x5 85%
310x5 75%
310x5
310x5
310x5
310x5


Barbell glute bridge
145x12
145x12
145x12

Pull Up
6
6
6

[musclehead09]

Jan 11, 2021

Bodyweight 196.4

Deadlift
270x5 65%
310x5 75%
350x5 85%
310x5 75%
310x5
310x5
310x5
310x5


Barbell glute bridge
145x12
145x12
145x12

Pull Up
6
6
6

Holy deadlift volume! Great work dude. Very good progress in here.

[Anthony21]

Holy deadlift volume! Great work dude. Very good progress in here.

Thanks man. I’m just trying to chip away one training session at a time.

[Raigs]

Look at all that work in here. Killer session on the dead’s! I hope you felt those in the lower back

[Anthony21]

Look at all that work in here. Killer session on the dead’s! I hope you felt those in the lower back

Thank you and personally, I don't want to feel my deadlift in my lower back lol.

[Anthony21]

Jan 14, 2021
C4, W3, D1
Bodyweight 196.6

Bench Press
160x5 75%
180x5 85%
205x5 95%
180x5 85%
180x5
180x5
180x5
180x5

Jm press
75x10 +5lbs
75x10
75x10

Band Face pull
0x25
0x25
0x25

Barbell Row
225x8 PR!
225x8
225x8



Summary: This morning's training session was amazing. I received my Rogue Monster Lite mono lift attachment for my Rep PR4000 power rack. This was my first training session using them and they are definitely worth the investment, especially since I train by myself. Not having a hand-off is a detriment to anyone's training but the mono lift eliminates that on the bench.

I felt a lot more stable during my benching and just felt it eliminated that extra waste energy with lifting off. My bench felt great and I set a PR on my barbell row which I was stoked about.



Tomorrow is squats and I'll be testing the mono lifts out with that. I hope everyone is staying safe and going strong with their training.

[Anthony21]

Jan 15, 2021
C4, W3, D2
Bodyweight 196.6

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

SSB Squat
235x5 85%
235x5
235x5
235x5
235x5

Pull Up
8
8
8

Leg Raises
10
10
10

Push up
0x25
0x25

[WolfRose7]

Strap safeties, mono attachment. Oof.

Loving the gym set up.

[Anthony21]

Strap safeties, mono attachment. Oof.

Loving the gym set up.

Thanks man. I’m thinking the next piece I add is the lat pull down/low row attachment for my rack. It would add more versatility.

[CW47]

Dude! I love your setup! I'm hoping to get that rack and mono's at some point too. How was the monolift for squats?

[WolfRose7]

Thanks man. I’m thinking the next piece I add is the lat pulled/low row attachment for my rack. I’m add more versatility.

Personally I'd probably go jammer arms first, unless you have those already.
Can't exactly go wrong with a Pulldown attachment though, always nice to have.

[Filmbuff81]

Awesome workouts and that rig looks sweet.

[Anthony21]

Dude! I love your setup! I'm hoping to get that rack and mono's at some point too. How was the monolift for squats?

Thank you, man. You looking to get a Rep rack or something else?

Personally I'd probably go jammer arms first, unless you have those already.
Can't exactly go wrong with a Pulldown attachment though, always nice to have.

Yeah jammer arms would be sweet as well. I have them on my wish list for sure.

Awesome workouts and that rig looks sweet.

Thanks, bro.

[Anthony21]

Jan 17, 2021
C4, W3, D3
Bodyweight 198.6

Barbell overhead press
100x5 75%
115x5 85%
130x5 95%
115x5 85%
115x5
115x5
115x5
115x5

Band Face pull
0x25
0x25
0x25
0x25

Barbell tricep extension
105x10 +2 reps
105x10
105x10

Meadows row
75x12 +5lbs
75x12
75x12

Barbell upright row
65x12
65x12
65x12

Summary: Very solid morning lifting. OHP felt good, as did the rest of the training. Definitely like the addition of Meadow's rows (thanks for that one CW) and barbell upright rows. I'll be keeping them in the mix.

[CW47]

Yeah, I've been eyeing up the Rep 4000. Won't be getting a new rack anytime soon, but a man can dream.

Glad you like the Meadows Rows. Looks like you had a super solid workout.