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  1. #361
    ... Raigs's Avatar
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    5/3/1 looking good in here! the Deads are impressive as always
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

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  2. #362
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    5/3/1 looking good in here! the Deads are impressive as always
    I had to reset my training max to build back up. In the end I think it'll be a beneficial thing.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #363
    Registered User Filmbuff81's Avatar
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    Nothing feels worse than deadlifts that feel so heavy that every pull is a pure chore.
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  4. #364
    Registered User Anthony21's Avatar
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    Mar 4, 2021
    C6, W3, D1
    Bodyweight 194.2

    Bench Press
    170x5 75%
    190x3 85%
    215x2 95% 1+ set
    190x5
    190x5
    190x5
    190x5
    190x5

    Barbell Row
    235x8 +5 lbs
    235x8
    235x8
    235x8

    Tricep press down
    50x12
    50x12
    50x12

    Face pulls
    50x15
    50x15
    50x15

    Reverse hyper
    180x15
    180x15
    180x15

    Bummed I only got two reps on my plus set but it is what it is. Had I pushed for another my technique would of been sloppy. I think I may reduce my training max for bench for my next cycle.

    I also plan to implement another bench variation in an effort to improve my bench.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  5. #365
    Registered User TAWS6's Avatar
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    Time to cut soon or nah?
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  6. #366
    Registered User Anthony21's Avatar
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    Originally Posted by TAWS6 View Post
    Time to cut soon or nah?
    Nah I don’t have any intention to cut right now. I’m just focusing on steadily increasing my numbers.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #367
    ... Raigs's Avatar
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    Great session. But yeah sometimes you’re true 1rm on 5/3/1 is to heavy. I usually go under my training max
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  8. #368
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    Great session. But yeah sometimes you’re true 1rm on 5/3/1 is to heavy. I usually go under my training max
    Well the training max is under your 1RM, which is a percentage of that max. I’ve been using 85% for my training max. Eventually resets happen and it’s all part of the journey.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  9. #369
    Registered User Anthony21's Avatar
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    Mar 5, 2021
    C6, W3, D2
    Bodyweight 193.8

    Squat
    235x5 75%
    270x3 85%
    300x5 95% 1+ set

    SSB Squat
    250x5 85%
    250x5
    250x5

    Reverse hyper
    180x20
    180x20
    180x20
    180x20

    Pulldowns
    95x15
    95x15
    95x10
    95x15
    95x15

    Push up
    0x20
    0x20
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  10. #370
    Registered User Filmbuff81's Avatar
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    Looks like a really solid day.

    Back holding up well I assume?
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  11. #371
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Looks like a really solid day.

    Back holding up well I assume?
    Back held up great and felt good hitting reverse hypers after squats.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  12. #372
    Work in Progress CW47's Avatar
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    I keep getting jealous when I see the great equipment you have. I hope one day to have a SSB. Would love to have a Reverse Hyper as well, but that's definitely not in the cards unless we move to a different house with a larger workout space.

    Anyway, I always like your exercise selection. It's simple, balanced, and just makes sense.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  13. #373
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    I keep getting jealous when I see the great equipment you have. I hope one day to have a SSB. Would love to have a Reverse Hyper as well, but that's definitely not in the cards unless we move to a different house with a larger workout space.

    Anyway, I always like your exercise selection. It's simple, balanced, and just makes sense.
    Thanks man. I can't wait to add the lat pulldown/low row attachment to my power rack once it comes back in stock.

    Mar 7, 2021
    C6, W3, D3
    Bodyweight 197

    Barbell overhead press
    110x5 75%
    125x3 85%
    140x5 95% 1+ set
    https://www.instagram.com/p/CMILRmqg...gQXH1p_f3tXI0/
    125x5 85%
    125x5
    125x5
    125x5
    125x5

    Pendlay row
    155x10
    155x10
    155x10
    155x10

    Banded overhead tricep extension
    0x30
    0x30
    0x20

    Reverse hyper
    90x25
    90x25

    Summary: Really happy with my OHP yesterday. I felt really strong and confident going into my top set and was happy with knocking out 5 reps.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  14. #374
    Registered User Filmbuff81's Avatar
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    OHP looked really smooth nice job
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  15. #375
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    OHP looked really smooth nice job
    Thanks man I was happy how strong it felt.

    Mar 8, 2021
    C6, W3, D4
    Bodyweight 196.8

    Deadlift
    270x5 75%
    310x3 85%
    340x6 95% 1+ set

    Sumo deadlift
    225x5
    225x5
    225x5
    225x5
    225x5

    Reverse hyper
    200x15
    200x15
    200x15
    200x15

    Summary: I've been wanting to incorporate sumo deadlifts into my training but always found an excuse or reason not to. I decided after my top set on my conventional pull I'd finally give sumo a try and just went with 225x5x5. I was surprised how great they felt. Now I'm by no means a pro with sumo pulls as I've always pulled conventional. I've seen several vids on technique tips and what not so I used those and seemed to have worked.

    Sumo felt really good, actually a bit better than conventional. Maybe it's the excitement of learning a new movement but I'm going to be keeping sumo deadlifts as a supplemental movement going forward. I'm looking forward to building it up and to see if it helps carry over to my conventional deadlift.
    Last edited by Anthony21; 03-08-2021 at 07:03 PM.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #376
    Registered User Anthony21's Avatar
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    Mar 11, 2021
    Deload week
    Bodyweight 195.6

    Close Grip Bench Press
    135x5
    155x5
    185x1
    205x1
    225x1 Good single

    Barbell Row
    235x9 +1 rep
    235x9
    235x9

    Pushdowns
    55x10
    55x10
    55x10

    Face pulls
    55x12
    55x12
    55x12

    Summary: I decided to take a deload week. I also wanted to find some 1RM for some supplemental lifts I want to start incorporating. Today I tested out my close grip bench. I haven't done this movement for a long time so I wasn't sure what I'd work up to. I had a goal to try and go for at least a single at 225 and was happy that I was able to nail it. This is the weight I'll base my training max on in my future cycles.

    Tomorrow I'll probably test my front squat. It's been several years since I've front squatted so we'll see how things go.
    Last edited by Anthony21; 03-11-2021 at 07:42 PM.
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  17. #377
    Registered User Anthony21's Avatar
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    Mar 12, 2021
    Deload D2
    Bodyweight 195.6

    Front Squat
    135x5
    155x3
    185x1
    225x1
    245x1

    Pull Up
    6
    6
    6
    6

    Reverse hyper
    180x15
    180x15
    180x15
    180x15
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  18. #378
    Registered User Filmbuff81's Avatar
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    Nice sessions.

    Looking forward to seeing how your next meso shapes up
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  19. #379
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice sessions.

    Looking forward to seeing how your next meso shapes up
    Thanks man. I was looking at Black Army Jacket as a possible Leader cycle to run.

    I also heard some good things about God Is A Beast. Only drawback to it is that it is a 6 week leader that is ran for 12 weeks, followed by an Anchor cycle. So all in all it's a 15 week set up.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  20. #380
    Registered User Anthony21's Avatar
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    So against my better judgement I decided to abandon this deload and just jumped into a new cycle and template.

    So I was trying to decide between a couple templates and ultimately went with the Black Army Jacket template. I've read some reviews and it seemed to provide some good results overall so I decided this will be the template I'll go with.

    It's a full body template that utilizes the Spinal Tap rep scheme for the main movement then 5x5 FSL for the supplemental work for the secondary barbell movement.

    I will say one of the complaints for this template is having to change weight after each set. This is a little tedious and I can see how some people would be annoyed. I'm just focusing on the potential strength gains so let's get to it.

    I was pinched for time so didn't have much time left for accessory work.

    Mar 14, 2021
    Bodyweight 199
    C7, W1, D1

    Squat
    225x3 70%
    260x3 80%
    290x3 90% 1-3 reps
    245x3 75%
    275x3 85%
    310x3 95% 1-3 reps
    210x3 65%
    245x3 75%
    275x3 85%

    Close Grip Bench Press
    120x5 65%
    120x5
    120x5
    120x5
    120x5

    Band Face pull
    0x20
    0x20
    0x20
    0x20
    0x20
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  21. #381
    Registered User Filmbuff81's Avatar
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    Probably can’t go wrong with either template so I’m sure this will serve you well.

    Looks like an intense first day I would expect some pretty significant strength improvement.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  22. #382
    Work in Progress CW47's Avatar
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    Oh wow, that it an interesting template... Plenty of volume on the main lift of the day. I like it!
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  23. #383
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Probably can’t go wrong with either template so I’m sure this will serve you well.

    Looks like an intense first day I would expect some pretty significant strength improvement.
    I hope so haha.

    Originally Posted by CW47 View Post
    Oh wow, that it an interesting template... Plenty of volume on the main lift of the day. I like it!
    Yeah man it's pretty unique. I was looking for something a bit different and it seemed this fit that bill.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  24. #384
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    In on dis. Odd looking progression on the squat. Looks like you put all three weeks into one workout lol.
    You would be surprised just how much time I have to waste.
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  25. #385
    Registered User Anthony21's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    In on dis. Odd looking progression on the squat. Looks like you put all three weeks into one workout lol.
    Yeah that's how the Spinal Tap scheme is set up. It jams all three weeks into one training session.

    I appreciate you stopping by.
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  26. #386
    Registered User Anthony21's Avatar
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    Mar 15, 2021
    C7, W1, D2
    Bodyweight 198

    Sumo deadlift
    165x5
    165x5
    165x5
    165x5
    165x5

    Barbell overhead press
    105x3 70%
    120x3 80%
    135x3 90% 1-3 reps
    110x3 75%
    130x3 85%
    140x3 95% 1-3 reps
    100x3 65%
    110x3 75%
    130x3 85%

    Barbell Row
    235x10 PR
    235x10
    235x10
    135x16

    Banded reverse laterals
    0x15
    0x15
    0x15
    Last edited by Anthony21; 03-16-2021 at 12:42 AM.
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  27. #387
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    So you dont do the regular rep progression on these when using the spinal tap method? I noticed you sticking to 3 reps per set. That is a lot of squatting and pressing! great work getting through all that. Also, what do you do next week?
    You would be surprised just how much time I have to waste.
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  28. #388
    Registered User Anthony21's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    So you dont do the regular rep progression on these when using the spinal tap method? I noticed you sticking to 3 reps per set. That is a lot of squatting and pressing! great work getting through all that. Also, what do you do next week?
    Normal Spinal Tap is 3 reps across the board except on the 90% and 95% sets you go for 1-3. There is 5s Pro where you can do 5 reps instead of 3.
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  29. #389
    Registered User Anthony21's Avatar
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    Mar 17, 2021
    C7, W1, D3
    Bodyweight 196.2

    Front Squat
    130x5
    130x5
    130x5
    130x5
    130x5

    Bench Press
    140x3 70%
    160x3 80%
    180x3 90% 1-3
    150x3 75%
    165x3 85%
    185x3 95% 1-3
    130x3 65%
    150x3 75%
    165x3 85%

    Pull Up
    7
    7
    7
    7

    Band Face pull
    0x15
    0x15
    0x15
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  30. #390
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    I like the combination of front squat and benchpress. That is a lot of work on the bench too. Just curious, but what are your maxes and are you using the real maxes for your numbers or a lower working max?
    You would be surprised just how much time I have to waste.
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