Anthony21's Training Log

[CW47]

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.

[Filmbuff81]

Hopefully just a strain and you’re back at it in no time.

Reverse hyper will be a great addition.

[Anthony21]

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.

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.

[tommy4life]

That sucks mate

You got me nervous about deadlifting now haha

[Anthony21]

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.

[Anthony21]

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.

[Raigs]

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

[Anthony21]

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.

[Filmbuff81]

Still solid work.

Always sucks coming back after an injury and getting your confidence back to push.

[Anthony21]

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.

[Filmbuff81]

Gotta love when a training comes together so nicely. Great work.

[Anthony21]

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.

[Anthony21]

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.

[Anthony21]

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

[Filmbuff81]

Nice workout and bangin piece of equipment. That’ll be awesome.

[Anthony21]

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.

[Anthony21]

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

[Filmbuff81]

How did you like the reverse hyper?

Great job on the sessions as always.

[Anthony21]

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.

[CW47]

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?

[Anthony21]

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.

[Anthony21]

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

[Anthony21]

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

[Anthony21]

Feb 26, 2021
C6, W2, D2
Bodyweight 197.6

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

Reverse hyper
90x15
90x15
90x15

[Anthony21]

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

[Anthony21]

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

[WolfRose7]

Checking in, looks like good work

[Anthony21]

Checking in, looks like good work

Thanks man.

[Filmbuff81]

Nice work Anthony.

So many deadlifts. I wanna barf for you lol.

[Anthony21]

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.