Anthony21's Training Log

[Anthony21]

Looking good.

I googled the chest supported Pulldown and I bet that really lights you up.

Looks like a great exercise to use after all the deadlifts and squats frying the posterior chain.

Yeah I've been enjoying the incline chest supported barbell row, then this lat pull down version. It takes stress off the lower back. Pull ups have been aggravating my right shoulder so dropping those for the incline chest supported lat pull down seemed like a no brainer.

[Anthony21]

Apr 25, 2021
C8, W3, D1
Bodyweight 201.8

Bench Press
150x5
170x5
190x5

Close Grip Bench Press
140x5
160x5
175x5
175x5
175x5
175x5
175x5

Chest supported barbell row
155x10
155x10
155x12
155x10
155x10

Pushdowns
55x12 +2 reps
55x12
55x12

Dumbbell Bicep Curl
35x12 +2 reps
35x12
35x12

Trap bar shrug
176x12
176x12
176x12

[400Lb Gorilla]

There is always so much work being done in here! I am admiring the CGBP volume and CS row volume.

How do you set up for the chest supported BB rows? I have done chest supported rear delt DB flies to keep me honest on them but I having trouble visualizing how to set up for BB work

[Anthony21]

There is always so much work being done in here! I am admiring the CGBP volume and CS row volume.

How do you set up for the chest supported BB rows? I have done chest supported rear delt DB flies to keep me honest on them but I having trouble visualizing how to set up for BB work

I prop myself up on my adjustable bench and have it slightly inclined. I then just have the barbell loaded and slightly in front of me. I'll then just row as normal at that point. I also should note that I use my Angles 90 attachments on the barbell that make the pull feel a lot more natural and I can definitely feel it in my back a lot more.

Here's a video of the chest supported incline row.

[400Lb Gorilla]

That is a pretty good idea. Thanks for the video. I might give it a try.

[Anthony21]

Been a little MIA. I got back from a family vacation on Tuesday. I took that time off to deload since I wasn't lifting at all. I'm too lazy to post my two training days prior to leaving on vacation. I was back in the gym yesterday and today this morning.

I realized I'm kind of getting bored with 5/3/1. It could be just one of those normal things that happens from time to time. We'll see how things go but I'll ride this cycle out (cycle 9) and maybe switch things up a bit.

[Filmbuff81]

What are you thinking of swapping to?

[Anthony21]

What are you thinking of swapping to?

Greg Nuckol's Average to Savage 2.0. I bought it when it first came out and just never invested into running the program.

I'm actually going to be starting it today. For right now I'm just over 5/3/1 as it's become a bit mundane for me.

[Filmbuff81]

Makes sense. It’s a great program and really versatile.

[Anthony21]

ATS 2.0 W1 D1

May 8, 2021
Bodyweight 204.8

Bench Press
160x5
160x5
160x5
160x5
160x12

Push press
90x7
90x7
90x7
90x7
90x16

Chest supported barbell row
160x12 +5lbs
160x12
160x8

Band Face pull
0x25
0x25
0x25
0x20

Dumbbell Lateral Raises
20x12
20x12
20x12

Dumbbell Bicep Curl
25x12
25x12
25x12

Summary: good first day on the new program.

[Filmbuff81]

Nice work I’m excited to see how this goes for you.

[CW47]

The new program should definitely help with the boredom you seem to be experiencing with training. And Greg Nuckols definitely knows what he's doing, so I have no doubt it's a solid program. I'm excited to see what the program is all about, and how effective it is for you.

[Anthony21]

Nice work I’m excited to see how this goes for you.

The new program should definitely help with the boredom you seem to be experiencing with training. And Greg Nuckols definitely knows what he's doing, so I have no doubt it's a solid program. I'm excited to see what the program is all about, and how effective it is for you.

I appreciate it fellas. I think the program is going to be a lot more effective for me while also keeping me engaged in my training. I'm not saying 5/3/1 is a bad program by any means but it just got to a point of being a bit boring for me to 5 reps every single damn session lol.

[Anthony21]

May 9, 2021
Bodyweight 203
W1, D2

Squat
240x5
240x5
240x5
240x5
240x12

Romanian deadlift
150x7 Reps per normal set 7
150x7
150x7
150x7
150x20 Rep target 14

Reverse hyper
180x15
180x15
180x15

[Anthony21]

May 10, 2021
Bodyweight 203.6
W1, D3

Barbell overhead press
110x5
110x5
110x5
110x5
110x12 Rep target 10+

Close Grip Bench Press
120x7
120x7
120x7
120x7
120x18 Rep target 14+

Pulldowns
150x12 +10lbs
150x12
150x12

Hammer Curl
40x12 +2 reps
40x12
40x12

Face pulls
55x15
55x15
55x12

[CW47]

Nice! I really like the exercise selection I'm seeing so far. It's really basic stuff obviously, but it all makes perfect sense and there doesn't seem to be effort wasted on bunch of superfluous stuff. Does the program dictate specific exercises, or leave some of that up to you?

[Anthony21]

Nice! I really like the exercise selection I'm seeing so far. It's really basic stuff obviously, but it all makes perfect sense and there doesn't seem to be effort wasted on bunch of superfluous stuff. Does the program dictate specific exercises, or leave some of that up to you?

So the program dictates your main lifts and the auxiliary lifts for you. You have several options for the secondary lifts to pick from so you have some variety with that. When it coms to the accessory work it's pretty much up to you to set that up. He gives you some guidelines and general advice to go off of.

[Filmbuff81]

Great work Anthony.

[Anthony21]

ATS 2.0 W1 D4

May 12, 2021
Bodyweight 204.6

Deadlift
280x5
280x5
280x5
280x5
280x12 10+ reps

SSB Good Morning
120x7
120x7
120x7
120x7
120x20 14+ reps

Chest supported DB row
50x16 +1 rep
50x16
50x16
50x16

[CW47]

Hitting the posterior chain HARD! Well done man.

On the accessory work, do you keep the weight the same and increase reps each time? Or does the '+1 rep' indicate something else?

[Filmbuff81]

Looking good how you enjoying the change of pace.

[Anthony21]

Hitting the posterior chain HARD! Well done man.

On the accessory work, do you keep the weight the same and increase reps each time? Or does the '+1 rep' indicate something else?

I keep the weight the same on the accessory work until I get the reps I want across all sets. I'll then Go up in weight and repeat the process. Another thing I'll do is just add a set or two if I don't go up in weight. The +1 indicates that I hit 1 more rep with the same weight that was used last week.

Looking good how you enjoying the change of pace.

Yeah I definitely feel I'm putting in more work on this program than I did with 5/3/1.

May 13, 2021
Bodyweight 202.8

SSB Squat
135x7
135x7
135x7
135x7
135x20 14+ reps

Incline bench
85x7
85x7
85x7
85x7
85x20 14+ reps

Pull Up
7x0
6x0
6x0

[Filmbuff81]

20 rep SSB squats are one of the most soul crushing gut check moments lol.

Awesome set.

[Anthony21]

20 rep SSB squats are one of the most soul crushing gut check moments lol.

Awesome set.

It definitely crushes you but builds you up in a good way.

[Anthony21]

May 16, 2021
Bodyweight 205.6

Bench Press
175x4
175x4
175x4
175x4
175x12

Push press
100x6
100x6
100x6
100x6
100x16 12+

Dips
12
12
12

Barbell Row (one arm)
70x10
70x8
70x8

Dumbbell Bicep Curl
30x12
30x12
30x12

Rear delt DB row
20x20
20x20
20x20

[Anthony21]

What's up everyone. I obviously been a little MIA in my training log. Training has been up and down in terms of what goals I want to accomplish when it comes to my training. I should say I have lost a bit of focus on how I want to train.

I was running Average to Savage 2.0. While I felt for the most part it was going good it did leave me a little beat up and I developed some lingering injuries. It was nothing major but I had a aching right shoulder every time I would bench or would squat.

This lead me to stop at the start of week 12. I then thought maybe I should refocus my training on something more hypertrophy focused to give my body a rest. That lasted about a week due to the fact of me just missing training for strength.

This leads me to where I am now. I decided that I was my own worst enemy in terms of jumping from one training program to the next and it got me no where. I can say the one positive thing it did was helped me refocus on how I want to train.

This resulted in me picking up 5/3/1 again. It's always been a program I've gone back to time in and time out for whatever reason. Either way I made myself a promise I intend to not break. That is run 5/3/1 for the foreseeable future.

Anyways I hope some of you still follow along and interact which helps keep me motivated to continue this log.

I am currently running the BBB (Boring But Big) template as to focus on strength and hypertrophy. Here were my last two training sessions from week 1.

531 BBB C1 W1 D1- Bench
Friday, August 20, 2021

Band Pull Apart
Set 1: 0 lb × 15
Set 2: 0 lb × 15
Set 3: 0 lb × 15
Set 4: 0 lb × 15
Set 5: 0 lb × 15
Set 6: 0 lb × 15
Set 7: 0 lb × 20

Bench Press (Barbell)
Set 1: 140 lb × 5
Set 2: 160 lb × 5
Set 3: 185 lb × 5
Set 4: 100 lb × 10
Set 5: 100 lb × 10
Set 6: 100 lb × 10
Set 7: 100 lb × 10
Set 8: 100 lb × 10

Pendlay Row (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10

Lying Dumbbell Tricep Extension
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 30 lb × 12

Lateral Raise (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 12
Set 3: 15 lb × 15

[Anthony21]

531 C1 W1 D2 - Squat
Saturday, August 21, 2021

Reverse Hyper *used to warm up
Set 1: 90 lb × 25
Set 2: 90 lb × 25

Safety Bar Squat
Set 1: 150 lb × 5
Set 2: 175 lb × 5
Set 3: 200 lb × 5
Set 4: 110 lb × 10
Set 5: 110 lb × 10
Set 6: 110 lb × 10
Set 7: 110 lb × 10
Set 8: 110 lb × 10

Safety Bar Good Morning
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10

Bulgarian Split Squat
Set 1: 66 lb × 10
Set 2: 66 lb × 10
Set 3: 66 lb × 10

Pull Up
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps

[TheMatzah]

Nice work bro, glad you're still at it. How's the fam?

We moved our oldest into the dorms last week, off to university..crazy how time flies.

[Anthony21]

Nice work bro, glad you're still at it. How's the fam?

We moved our oldest into the dorms last week, off to university..crazy how time flies.

It's good to see you around still and glad to hear your family is doing well.

My family is doing great.

[Filmbuff81]

Welcome back. Solid looking training sessions.

Trying to balance training is always a struggle when injuries creep up no matter how small but way to stick to it.