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  1. #481
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    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.
    I think my issue was just flopping back and forth between how I wanted to train. I enjoy strength training too much to just give it up. At the same time I also enjoy hypertrophy so 5/3/1 makes sense in terms of combining the two.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  2. #482
    Registered User Anthony21's Avatar
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    531 BBB C1 W1 D3- Incline Bench
    Monday, August 23, 2021

    Incline Bench Press (Barbell)
    Set 1: 100 lb × 5
    Set 2: 120 lb × 5
    Set 3: 130 lb × 5
    Set 4: 70 lb × 10
    Set 5: 70 lb × 10
    Set 6: 70 lb × 10
    Set 7: 70 lb × 10
    Set 8: 70 lb × 10

    Band Pull Apart
    Set 1: 0 lb × 15
    Set 2: 0 lb × 25
    Set 3: 0 lb × 25
    Set 4: 0 lb × 10
    Set 5: 0 lb × 10
    Set 6: 0 lb × 10
    Set 7: 0 lb × 10

    Band Dips
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps

    Notes: bodyweight + Red band used

    One Arm Barbell Row
    Set 1: 50 lb × 12
    Set 2: 50 lb × 12
    Set 3: 50 lb × 12
    Set 4: 50 lb × 12

    Hammer Curl (Dumbbell)
    Set 1: 40 lb × 12
    Set 2: 40 lb × 12
    Set 3: 40 lb × 12

    Face Pull (Cable)
    Set 1: 35 lb × 25
    Set 2: 35 lb × 25
    Set 3: 35 lb × 25
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #483
    Registered User Anthony21's Avatar
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    531 BBB C1 W1 D4- Sumo Deadlift
    Tuesday, August 24, 2021

    Sumo Deadlift (Barbell)
    Set 1: 190 lb × 5
    Set 2: 215 lb × 5
    Set 3: 240 lb × 5
    Set 4: 135 lb × 10
    Set 5: 135 lb × 10
    Set 6: 135 lb × 10
    Set 7: 135 lb × 10
    Set 8: 135 lb × 10

    Heel Elevated Split Squat
    Set 1: 20 lb × 10
    Set 2: 20 lb × 10
    Set 3: 20 lb × 10
    Set 4: 20 lb × 10

    Chin Up
    Set 1: 10 reps
    Set 2: 8 reps
    Set 3: 8 reps
    Set 4: 8 reps

    Reverse Hyper
    Set 1: 180 lb × 15
    Set 2: 180 lb × 15
    Set 3: 180 lb × 15
    Set 4: 180 lb × 15
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  4. #484
    Registered User Anthony21's Avatar
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    531 BBB C1 W2 D1- Bench
    Thursday, August 26, 2021

    Bench Press (Barbell)
    Set 1: 145 lb × 5
    Set 2: 165 lb × 5
    Set 3: 190 lb × 5
    Set 4: 115 lb × 10
    Set 5: 115 lb × 10
    Set 6: 115 lb × 10
    Set 7: 115 lb × 10
    Set 8: 115 lb × 10

    Pendlay Row (Barbell)
    Set 1: 140 lb × 10
    Set 2: 140 lb × 10
    Set 3: 140 lb × 10
    Set 4: 140 lb × 10

    Lying Dumbbell Tricep Extension
    Set 1: 35 lb × 12
    Set 2: 35 lb × 12
    Set 3: 35 lb × 12

    Dumbbell Y Raise
    Set 1: 10 lb × 15
    Set 2: 10 lb × 15
    Set 3: 10 lb × 15

    Bicep Curl (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 35 lb × 10
    Set 3: 35 lb × 10
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  5. #485
    Registered User Filmbuff81's Avatar
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    Nice job looking good.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  6. #486
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice job looking good.
    Thanks man.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #487
    Registered User Anthony21's Avatar
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    531 BBB C1 W2 D2- SSB
    Friday, August 27, 2021

    Safety Bar Squat
    Set 1: 145 lb × 5
    Set 2: 165 lb × 5
    Set 3: 190 lb × 5
    Set 4: 115 lb × 10
    Set 5: 115 lb × 10
    Set 6: 115 lb × 10
    Set 7: 115 lb × 10
    Set 8: 115 lb × 10

    Pull Up
    Set 1: 8 reps
    Set 2: 8 reps
    Set 3: 8 reps
    Set 4: 8 reps
    Set 5: 8 reps

    Safety Bar Good Morning
    Set 1: 125 lb × 10
    Set 2: 125 lb × 10
    Set 3: 125 lb × 10
    Set 4: 125 lb × 10

    Hanging Leg Raise
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  8. #488
    Registered User Anthony21's Avatar
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    Sorry for the lack of updates. I just started a weapons academy at my job so it's taken me away from the computer for a little bit but I'll try to catch up soon.

    Hope all you guys are doing good and your training is going well.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  9. #489
    Registered User Anthony21's Avatar
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    Playing catch up.

    Aug 29, 2021
    Bodyweight 212

    Incline bench
    95x5 65%
    110x5 75%
    125x5 85%
    80x10 52.5%
    80x10
    80x10
    80x10
    80x10

    Trap bar row
    156x12
    156x12
    156x12
    156x12
    156x12

    Banded dip
    0x12 Red band used
    0x12
    0x12

    Incline dumbbell curl
    25x12
    25x10
    25x10
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  10. #490
    Registered User Anthony21's Avatar
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    Aug 31, 2021
    Bodyweight 213.4

    Sumo deadlift
    180x5 65%
    200x5 75%
    230x5 85%
    140x10 52.5%
    140x10
    140x10
    140x10
    140x10

    DB Bulgarian split squat
    30x10
    30x10
    30x10
    30x10

    Single arm band pull down
    0x12 Purple band
    0x12
    0x12

    Band Face pull
    0x25 Purple heavy band
    0x25
    0x25

    Reverse hyper
    180x15
    180x15
    180x15
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  11. #491
    Registered User Anthony21's Avatar
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    Sep 2, 2021
    Bodyweight 212.6

    Bench Press
    155x5 70%
    180x5 80%
    200x5 90%
    120x10 55%
    120x10
    120x10
    120x10
    120x10

    Trap bar Pendlay row
    156x10
    156x10
    156x10
    156x10
    156x10

    DB skull crusher
    35x12 +2 reps
    35x12
    35x12

    Dumbbell Lateral Raises
    15x12
    15x12
    15x12
    15x12
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  12. #492
    Registered User Anthony21's Avatar
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    Sep 3, 2021
    Bodyweight 210.2

    SSB Squat
    155x5 70%
    180x5 80%
    200x5 90%
    120x10 55%
    120x10
    120x10
    120x10
    120x10

    SSB Good Morning
    130x8 +5lbs
    130x8
    130x8
    130x8

    Pull Up
    10
    10
    10
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  13. #493
    Registered User Anthony21's Avatar
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    Sep 5, 2021
    Bodyweight 210.2

    Incline bench
    100x5 70%
    120x5 80%
    130x5 90%
    80x10 55%
    80x10
    80x10
    80x10
    80x10

    Trap bar row
    166x12
    166x10
    166x10
    166x10
    166x10

    Banded dip
    0x12
    0x12
    0x12
    0x12

    Face pulls
    37.5x15
    37.5x15
    37.5x15

    Incline dumbbell curl
    30x12
    30x10
    30x10
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  14. #494
    Registered User Filmbuff81's Avatar
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    Nice job.

    Training looking solid.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  15. #495
    Registered User Anthony21's Avatar
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    What's up everyone. My apologies for not keeping my training up to date. I plan on posting after each session going forward as I don't have any excuses not to anymore.

    With that said I'm still running 5/3/1 and currently opted to run the Leviathan template from 5/3/1 Forever.

    With that said I'll start with my two days of training for this first 3 week cycle.

    Oct 12, 2021
    C1 W1 D1
    Bodyweight 212

    Bench Press
    150x3 70%
    180x3 80%
    200x3 90%
    220x1 TM
    150x5 FSL
    150x5
    150x5
    150x5
    150x5

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

    Push up
    0x25
    0x25
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #496
    Registered User Anthony21's Avatar
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    Oct 13, 2021
    C1 W1 D2
    Bodyweight 212.8

    SSB Squat
    160x3 70%
    180x3 80%
    210x3 90%
    230x1 TM
    150x5
    150x5
    150x5
    150x5
    150x5

    Trap bar Pendlay row
    186x9 +1 rep
    186x9
    186x9

    Dips
    10
    10
    10

    Reverse hyper
    180x20
    180x20
    180x20
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  17. #497
    Registered User Filmbuff81's Avatar
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    Looking solid.

    What’s the leviathan layout look like? Looks like some higher intensity lifting working up to the TM?
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  18. #498
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Looking solid.

    What’s the leviathan layout look like? Looks like some higher intensity lifting working up to the TM?
    Yeah, pretty much.

    So it's 70 ,80, & 90% of your training max for 1-3 reps. You then hit your training max for 1 rep. The weights stay the same for the 3 week cycle. So it gives you opportunity to keep working on bar speed and making the same weight move better.

    The anchor cycle is a little different. This template intrigued me due to the potential strength gains and reviews I read.

    Oct 15, 2021
    C1, W1, D3
    Bodyweight 211.6

    Incline bench
    100x3 70%
    120x3 80%
    130x3 90%
    145x1 TM
    120x5 80%
    120x5
    120x5
    120x5
    120x5

    Incline chest supported lat pull down
    70x15
    95x12
    95x12
    95x12
    95x12

    Dumbbell shoulder press
    35x12
    30x12
    30x12

    Face pulls
    45x15
    45x15
    45x15

    Today's session was amazing. I love fall in Arizona and being able to leave the garage door open and feeling that fall breeze through out the garage while lifting. It just makes for a great session.

    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  19. #499
    Work in Progress CW47's Avatar
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    That looks like a great template. Should be a fun one to run for a while.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  20. #500
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    That looks like a great template. Should be a fun one to run for a while.
    It’s one I've always wanted to run but for some reason or another never did. It’s definitely a nice change of pace from the other templates.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  21. #501
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    Oct 17, 2021
    C1, W1, D4

    Bodyweight 213

    Sumo deadlift
    190x3 70%
    220x3 80%
    240x3 90%
    270x1 TM
    220x5 80%
    220x5
    220x5
    220x5
    220x5

    Lunges (banded)
    30x12
    30x12
    30x12
    30x12

    Reverse Hyper
    180x20
    90x25
    90x25
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  22. #502
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    Nice session and definitely should see some strength gains.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  23. #503
    Work in Progress CW47's Avatar
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    How are the Sumo pulls going?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  24. #504
    Registered User Anthony21's Avatar
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    Sumos are going good and to be honest I like it better than conventional.

    Oct 20, 2021
    Bench Press
    150x3 70%
    180x3 80%
    200x3 90%
    220x1 TM
    150x5
    150x5
    150x5
    150x5
    150x5

    Barbell one arm row
    50x12
    50x12
    50x12
    50x12
    50x12

    Pushdowns
    45x10
    45x10
    45x10

    Logged us
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  25. #505
    Registered User Anthony21's Avatar
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    What's up to anyone following still if there is.

    I don't know if I mentioned it in a previous post but I feel into a funk with my training. I got trapped in the habit of switching routines one too many times.

    I'm happy to say I'm now just refocused on training consistently with a program and just going to be sticking with 5/3/1 for the foreseeable future.

    With all that said I am running the God Is A Beast template. It intrigued me so I'll be running it for the next 6 weeks.

    I'll just post what my training session was today since I started week 2 this morning.


    11/29/2021
    C1, W2, D1

    Bench
    125x5
    145x5
    160x5
    135x5
    150x5
    170x5

    Body weight dips
    4x12

    Chest supported trap bar row
    116x4x12

    Barbell SLDL
    145x3x12

    DB curl
    30x10
    25x12
    20x12
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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