|
Thread: Anthony21's Training Log
-
08-11-2020, 12:51 PM #61
-
08-11-2020, 02:58 PM #62
-
08-12-2020, 05:30 PM #63
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 11, 2020
C3, W1, D2
531 PR Set w/FSL
Bodyweight 181.8
Squat
175x3 70%
200x3 80%
225x10 90% 3+
175x5 70% FSL
175x5
175x5
175x5
175x5
Chin Up
30x6 +5lbs
30x6
30x6
30x6
SSB Good Morning
150x8 +1 rep
150x8
150x8
150x8
Neck extension
30x20
30x20
30x20
Push up
0x25
0x25
0x25My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
08-13-2020, 05:44 PM #64
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 13, 2020
C3, W1, D3
531 PR Set w/FSL
Bodyweight 181.4
Barbell overhead press
85x3 70%
100x3 80%
110x10 90% 3+
Bench Press
120x5 70% FSL
120x5
120x5
120x5
120x5
Pendlay row
155x10 +2 reps
155x10 +2 reps
155x10 +2 reps
155x10 +2 reps
Pushdowns
40x12
40x12
40x12
40x12
Face pull
40x12
40x12
40x12
40x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
-
08-13-2020, 05:51 PM #65
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
So I thought I'd post a progress photo of my bulk thus far starting from the end of my cut to where I'm at now.
So far made decent progress. I've been weighing in around 180-181 this week so far and sitting around 12%bf.Last edited by Anthony21; 08-13-2020 at 06:01 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
08-13-2020, 07:59 PM #66
-
08-13-2020, 09:31 PM #67
-
08-15-2020, 11:46 AM #68
-
-
08-15-2020, 11:58 AM #69
-
08-15-2020, 12:05 PM #70
-
08-18-2020, 06:21 PM #71
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 17, 2020
C3, W2, D1
531 PR Set w/FSL
Bodyweight 180.4
Bench Press
110x5 65%
130x5 75%
145x5 85%
Barbell overhead press
80x5 65% FSL
80x5
80x5
80x5
80x5
SSB JM Press
125x6 +5lbs
125x6
125x6
110x8 Back off set
Barbell Row
160x10 +5lbs
160x10
160x10
160x10
Face pulls
25x25
25x25
25x25
25x25My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
08-19-2020, 08:13 PM #72
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 18, 2020
C3, W2, D2
531 PR Set w/FSL
Bodyweight 181.4
Squat
160x5 65%
190x5 75%
210x5 85%
160x5 65% FSL
160x5
160x5
160x5
160x5
SSB Good Morning
155x6 +5lbs
155x6
155x6
155x6
Chin Up
30x7 +1 rep
30x7
30x7
30x7
Power shrug
240x6
240x6
240x6
240x6
Close grip push up
0x20
0x20
0x20My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
-
08-20-2020, 07:53 AM #73
-
08-20-2020, 11:12 AM #74
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
I've definitely been enjoying it as it's simple in its many setups yet effective.
Aug 20, 2020
C3, W2, D3
531 PR Set w/FSL
Bodyweight 183.6
Barbell overhead press
80x5 65%
90x5 75%
100x5 85%
Bench Press
110x5 65% FSL
110x5
110x5
110x5
110x5
Pendlay row
155x11 +1 rep
155x11
155x11
155x11
Barbell face pull
65x12
65x12
65x12
Tricep press down
45x12
45x12
45x12
Face pulls
45x12
45x12
45x12
Barbell Bicep Curl
65x12
65x12
65x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
08-21-2020, 03:31 PM #75
-
08-24-2020, 12:55 PM #76
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 24, 2020
C3, W3, D1
531 PR Set w/FSL
Bodyweight 183.4
Bench Press
130x5 75%
145x3 85%
160x10 95% 1+
Barbell overhead press
90x5 75% FSL
90x5
90x5
90x5
90x5
SSB Tricep extension
125x7 +1 rep
125x7
125x7
125x7
Barbell Row
160x12 +2 reps
160x12
160x12
160x12
Face pulls
50x15
50x15
50x12Last edited by Anthony21; 08-24-2020 at 09:02 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
-
08-24-2020, 03:32 PM #77
-
08-24-2020, 08:53 PM #78
-
08-26-2020, 02:59 PM #79
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 25, 2020
C3, W3, D2
531 PR Set w/FSL
Bodyweight 180
Squat
190x5 75%
210x3 85%
240x6 95% 1+
190x5 75% FSL
190x5
190x5
190x5
190x5
Inverted row
0x12
0x12
0x12
0x12
Push up
0x20
0x20
0x20
Summary: Later than normal work out in regards to the time of day. Just kept it simple with the accessory work.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
08-26-2020, 05:38 PM #80
-
-
08-26-2020, 06:17 PM #81
-
08-27-2020, 04:04 PM #82
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 27, 2020
C3, W3, D3
531 PR Set w/FSL
Bodyweight 181.8
Barbell overhead press
90x5 75%
100x3 85%
110x10 95% 1+
Bench Press
130x5 75% FSL
130x5
130x5
130x5
130x5
Pendlay row
160x10 +5lbs
160x10
160x10
Tricep press down
40x12
50x12 +5lbs
50x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
08-28-2020, 10:17 AM #83
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Aug 28, 2020
C3, W3, D4
531 PR Set w/FSL
Bodyweight 182.4
Deadlift
270x5 75%
305x3 85%
340x6 95% 1+
270x5 75% FSL
270x5
270x5
270x5
270x5
Chin Up
35x6 +5lbs
35x6
35x6
35x6
SSB Platz squats
150x10
150x10
150x10
Summary: This ends my 3rd cycle and my first 2 leader/1 anchor set up. Next week is a TM test week to make sure my training maxes are set up correctly for the next leader cycles. I have to see which leader template I want to go with so i'll be taking a look through my 531 Forever book to decide on that.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
08-31-2020, 11:33 AM #84
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Decided to not go with the TM test week since I feel my TMs are good where they're at.
I opted to go with the 5s Pro BBB template seeing as I'm bulking I figured it would be a good blend of strength and hypertrophy.
Aug 31, 2020
C4, W1, D1
531 5s Pro BBB
Bodyweight 183
Bench Press
120x5 70%
140x5 80%
160x5 90%
Barbell overhead press
60x10 50% BBB
60x10
60x10
60x10
60x10
Face pulls
50x15 +1 set
50x15
50x15
50x15
50x15
Barbell tricep rolling extension
65x10
65x10
65x10
65x10
Barbell Row
165x10 +5lbs
165x10
165x10
165x10
Barbell Bicep Curl
75x8 +5lbs
75x8
75x8My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
-
09-02-2020, 07:49 PM #85
-
09-03-2020, 05:27 AM #86
-
09-03-2020, 11:31 AM #87
-
09-04-2020, 07:24 PM #88
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 3, 2020
C4, W1, D3
531 5s Pro BBB
Bodyweight 183.8
Barbell overhead press
80x5 70%
100x5 80%
110x5 90%
Bench Press
120x10 50% BBB
120x10
120x10
120x10
120x10
Pendlay row
160x11 +1 rep
160x11
160x11
160x11
Pushdowns
55x10 +5lbs
55x10
55x10
Face pulls
55x12 +5lbs
55x12
55x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
-
-
09-04-2020, 07:38 PM #89
-
09-07-2020, 01:02 PM #90
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 7, 2020
C4, W2, D1
531 5s Pro BBB
Bodyweight 182.8
Bench Press
115x5 65%
130x5 75%
150x5 85%
Barbell overhead press
65x10 55% BBB
65x10
65x10
65x10
65x10
Barbell Row
165x12 +2 reps
165x12
165x12
165x12
Barbell tricep extension
65x12 +2 reps
65x12
65x12
Band pull aparts
0x15
0x15
0x15
0x15
0x15
Neck extension
25x25
25x25
25x25
Barbell Bicep Curl
75x10 +2 reps
75x10
75x10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
Bookmarks