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  1. #331
    Work in Progress CW47's Avatar
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    Oh man, that's really unfortunate. Hope it's nothing serious.
    I had something very similar happen last summer. It's not fun or comfortable. I feel for you.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #332
    Registered User Filmbuff81's Avatar
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    Hopefully just a strain and you’re back at it in no time.

    Reverse hyper will be a great addition.
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  3. #333
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Oh man, that's really unfortunate. Hope it's nothing serious.
    I had something very similar happen last summer. It's not fun or comfortable. I feel for you.
    Originally Posted by Filmbuff81 View Post
    Hopefully just a strain and you’re back at it in no time.

    Reverse hyper will be a great addition.
    I appreciate it fellas. It sucks having it happen as my training was really going solid. Just a minor set back though and I'm sure i'll be back at it soon.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  4. #334
    Registered User tommy4life's Avatar
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    That sucks mate

    You got me nervous about deadlifting now haha
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  5. #335
    Registered User Anthony21's Avatar
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    Originally Posted by tommy4life View Post
    That sucks mate

    You got me nervous about deadlifting now haha
    I guess strains like this happen. I’d like to think it was maybe a form or technique issue but for the most part my form is spot on.

    I’m hoping the addition of the reverse hyper helps to improve my lower back strength.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #336
    Registered User Anthony21's Avatar
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    Feb 10, 2021
    Bodyweight 197.6

    Bench Press
    165x5 75%
    190x5 85%
    210x5 95%
    190x5 85% *band pull apart done in between sets for sets of 15 reps.
    190x5
    190x5
    190x5
    190x5

    Inverted row
    0x10
    0x10
    0x10
    0x10
    0x10

    Push up
    0x15
    0x15
    0x15

    Tricep press down
    45x15
    45x15
    45x15

    Barbell Bicep Curl
    65x12
    65x12
    65x12

    Summary: I decided this morning to see if I could pick up my training where I left off. My back over the course of 6 days has been getting better. I haven't done much aside from just resting. I woke up and my lower back felt slightly tight but good for the most part. I'm the type of person where if I'm injured it's hard for me to just lay around and be sedentary. I figured I'd see if my back held up during benching and it definitely did.

    After some warm-up work and warm-up sets on the bench, my back felt good and held up fine. My bench surprisingly felt very strong and very dialed in. I was worried about any sort of strain so I benched flat-footed and it actually felt strong.

    It was a great feeling to get back in the garage training again. Tomorrow is going to be a real test as I'm going to see if I can squat. I'm going to focus on having a good dynamic warm-up and we'll see how things go from there.

    I didn't do any barbell row as to not place any unneeded stress on my lower back. Instead, I opted for inverted body weight rows and super set that with body weight push ups.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #337
    ... Raigs's Avatar
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    Well I guess the ER trip went well if your back to lifting. Great to see the workout went well. Smart skipping the rows. That always puts extra stress on my back.

    Strong curls on the end of it to. Nice session
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  8. #338
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    Well I guess the ER trip went well if your back to lifting. Great to see the workout went well. Smart skipping the rows. That always puts extra stress on my back.

    Strong curls on the end of it to. Nice session
    It's getting better thankfully.

    Feb 11, 2021
    Bodyweight 198.6

    Squat
    235x3 75%
    235x3
    235x3
    235x3

    SSB Good Morning
    60x15
    60x15
    60x15

    Banded dead bug *absolutely love these for core work
    0x8 Red mini band
    0x8
    0x8

    Pull Up
    6
    6
    6
    6

    Summary: So I wasn't sure how squats were going to go. I ended the session happy but also disappointed. Long story short I was only able to handle 235 for just sets of 3. My squat just felt weak and I could feel some slight slight discomfort in my lower back, which in turn altered my squat. It was also a mental game as well as each rep I thought my back was going to give out on me. It was a small victory since I was able to get through the training session without making my back feel worse.

    So what I'm going to do is keep my training max the same for squats going into cycle 6. By then I think my back should be good to go.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  9. #339
    Registered User Filmbuff81's Avatar
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    Still solid work.

    Always sucks coming back after an injury and getting your confidence back to push.
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  10. #340
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Still solid work.

    Always sucks coming back after an injury and getting your confidence back to push.
    I'm sure once my back feels 100% it'll be no issue at all.

    Feb 14, 2021
    C5, W3, D3
    Bodyweight 196.4

    Barbell overhead press
    105x5 75%
    120x5 85%
    135x5 95% so damn easy
    120x5 85%
    120x5
    120x5
    120x5
    120x5

    Banded overhead tricep extension
    0x30
    0x30
    0x20

    Meadows row
    90x12
    90x12
    90x12
    90x12
    90x12

    Barbell upright row
    75x12
    75x12
    75x12

    Band Face Pull
    0x15
    0x15
    0x15

    Summary: This was an absolutely amazing training session. It was the first one back where I felt no discomfort in my lower back at all. Add to the fact my pre-workout hit hard, Tool was blasting in my headphones, and my overhead press felt strong as hell, all made for one great training session. It was one of those sessions where I just felt a natural high from everything flowing so well.

    135lbs for my top set felt the easiest that it's ever felt. I figured it was going to feel heavy but the bar was just flying in the air. So tomorrow I'm thinking I'm just going to go light with deadlifts since that is the lift that tweaked my lower back.

    I see no point hitting heavier weight and rather just wait until the next cycle so my back can be 100% by then.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  11. #341
    Registered User Filmbuff81's Avatar
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    Gotta love when a training comes together so nicely. Great work.
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  12. #342
    Registered User Anthony21's Avatar
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    Feb 15, 2021
    Bodyweight 196.8

    Deadlift
    320x5 75%
    360x5 85%
    400x0 95%

    Chin Up
    10
    10
    6
    6

    Push up
    0x20
    0x20
    0x20

    Summary: So this was a big training session for me. I had a plan of working up to my working percentages for this week and see how things felt as I did that. Long story short I hit my set of 75%, then 85%. 360lbs felt slow but my back held up which I was happy with.

    I went for 400lbs for what would of been my top set but the bar didn't even break the ground. I'll take this though as my back didn't give and the training session as a whole went well. I'll reduce my deadlift training max for the next cycle and start to build back up.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  13. #343
    Registered User Anthony21's Avatar
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    So I just made a purchase for a piece of equipment to be added into my garage gym that I'm pretty excited for.

    After going back and forth on if I should get a reverse hyper, a GHD, or a combo unit I ultimately decided to go with the reverse hyper from Titan Fitness.



    After reading and seeing plenty of reviews it's universally agreed upon that this is exactly like Rogue's RH at half the cost, plus free shipping. I was also able to get a 5% off code as well. It was a no brainer after all things considered.

    The thing is a tank and I can't wait to have it in my garage to bullet proof my back.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  14. #344
    Registered User Anthony21's Avatar
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    Feb 18, 2021
    C6, W1, D1
    Bodyweight 197.4

    Bench Press
    160x3 70%
    180x3 80%
    200x7 90% plus set
    180x5 80%
    180x5
    180x5
    180x5
    180x5

    Barbell Row
    230x9 +1 rep
    230x9
    230x9
    230x9

    Pushdowns
    50x12
    50x12
    50x12

    Face pulls
    50x15
    50x15
    50x15
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  15. #345
    Registered User Filmbuff81's Avatar
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    Nice workout and bangin piece of equipment. That’ll be awesome.
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  16. #346
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice workout and bangin piece of equipment. That’ll be awesome.
    Thanks man.

    Feb 19, 2021
    Bodyweight 196.8

    Squat
    220x3 70%
    250x3 80%
    285x7 90% plus set

    SSB Squat
    230x5 80%
    230x5
    230x5
    230x5
    230x5

    Pulldowns
    120x12
    120x12
    120x12
    120x12

    Push up
    0x25
    0x25

    Ab wheel
    0x8
    0x8
    0x8

    Summary: I was absolutely happy that I was able to finally be back squatting with no pain or mental barrier holding me back. Mentally going into this morning's session I was ready to finally get back to squatting. Physically my body felt ready to go. My squats felt strong as hell compared to last week's. Hitting 7 reps with 95% of my training max after a lower back strain is a win in my book.

    My reverse hyper also arrived today and I can not wait to start adding this into my training starting on Sunday. This Titan reverse hyper is a tank and gorgeous to look at lol.



    I also added some weight horns to the back of my rack which I've been meaning to for a while now. I just need to get some 6" ones for my change plates when they're back in stock.

    Last edited by Anthony21; 02-20-2021 at 06:45 AM.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  17. #347
    Registered User Anthony21's Avatar
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    Feb 21, 2021
    Bodyweight 198.6
    C6, W1, D3

    Barbell overhead press
    100x3 70%
    120x3 80%
    130x8 90% plus set
    120x5 80%
    120x5
    120x5
    120x5
    120x5

    Band pull apart
    0x25
    0x25
    0x25
    0x25

    Meadows row
    95x12 +5lbs
    95x12
    95x10
    95x10

    Reverse hyper
    90x20
    90x20
    90x15

    Banded overhead tricep extension
    0x30
    0x30
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  18. #348
    Registered User Filmbuff81's Avatar
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    How did you like the reverse hyper?

    Great job on the sessions as always.
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  19. #349
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    How did you like the reverse hyper?

    Great job on the sessions as always.
    I liked it a lot. Definitely felt a good pump and blood flow in my lower back

    I just purchased a Spud Inc. two face reverse hyper strap to replace the stock one that came with the unit.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  20. #350
    Work in Progress CW47's Avatar
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    Nice work as usual.

    I love your whole setup. The Reverse Hyper is a great addition. Do you find it to be pretty sturdy/stable so far?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  21. #351
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Nice work as usual.

    I love your whole setup. The Reverse Hyper is a great addition. Do you find it to be pretty sturdy/stable so far?
    It's an absolute tank and does not move at all when on it. I was deciding between this and the Westside Barbell Scout reverse hyper. It's their foldable unit that's meant to be a smaller footprint than the Titan reverse hyper. Two issues though I read about was the instability of it and the small loadable sleeves for the weight plates only being 5.25".

    I decided to go with the Titan version cause the Rogue equivalent was slightly over $1,000 total. I paid half of that for the Titan version, plus free shipping, and a discount code.
    Last edited by Anthony21; 02-22-2021 at 04:07 AM.
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  22. #352
    Registered User Anthony21's Avatar
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    Feb 23, 2021
    C6, W1, D4
    Bodyweight 199

    Deadlift
    250x3 70%
    290x3 80%
    325x7 90%
    290x5 80%
    290x5
    290x5

    Reverse hyper
    80x15
    80x15
    80x15

    Reverse hyper row
    80x15
    80x25
    80x20
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  23. #353
    Registered User Anthony21's Avatar
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    Feb 25, 2021
    C6, W2, D1
    Bodyweight 196.6

    Bench Press
    150x5 65%
    170x5 75%
    190x5 85%
    170x5
    170x5
    170x5
    170x5
    170x5

    Barbell Row
    230x10 +1 rep
    230x10
    230x10
    230x10

    Banded tricep press down
    0x40
    0x40
    0x20

    Reverse hyper
    50x20
    50x20
    50x20
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  24. #354
    Registered User Anthony21's Avatar
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    Feb 26, 2021
    C6, W2, D2
    Bodyweight 197.6

    Squat
    205x5 65%
    240x5 75%
    270x5 85%

    Reverse hyper
    90x15
    90x15
    90x15
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  25. #355
    Registered User Anthony21's Avatar
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    Feb 28, 2021
    C6, W2, D3
    Bodyweight 197

    Barbell overhead press
    95x5 65%
    110x5 75%
    125x5 85%
    110x5 75%
    110x5
    110x5
    110x5
    110x5

    Pulldowns
    90x15
    125x12
    125x12
    125x12

    Reverse hyper
    90x15
    90x15
    90x15
    90x15

    Overhead tricep cable extension
    45x12
    45x12
    45x12

    Face pulls
    45x15
    45x15
    45x15
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  26. #356
    Registered User Anthony21's Avatar
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    Mar 1, 2021
    C6, W2, D4
    Bodyweight 196

    Deadlift
    235x5 65%
    270x5 75%
    310x5 85%
    270x5 75%
    270x5
    270x5
    270x5
    270x5

    Reverse hyper
    140x12
    140x12
    140x12
    140x12

    Barbell one arm row
    50x12
    50x12
    50x12

    Push up
    0x12
    0x12
    0x12
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  27. #357
    Registered User WolfRose7's Avatar
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    Checking in, looks like good work
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  28. #358
    Registered User Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    Checking in, looks like good work
    Thanks man.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  29. #359
    Registered User Filmbuff81's Avatar
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    Nice work Anthony.

    So many deadlifts. I wanna barf for you lol.
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  30. #360
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice work Anthony.

    So many deadlifts. I wanna barf for you lol.
    Thanks man. My pulls felt good and were fast which is always a good feeling.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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