Anthony21's Training Log

[Anthony21]

That’s a strong oh press. You’ll be doing 135 in no time.
I haven’t seen this style of 5/3/1 I’m interested to see how it goes

Strong? Now that’s debatable lol. I could press 135 for reps but haven’t touched that for a bit, except when I tested maxes for 531.

These set ups are taking from 531 Forever which is Wendler's newest iteration of 531.

[Raigs]

Strong? Now that’s debatable lol. I could press 135 for reps but haven’t touched that for a bit, except when I tested maxes for 531.

These set ups are taking from 531 Forever which is Wendler's newest iteration of 531.

135 gets looks in the gym on oh press.

I’m going to read up on this new 531. My gym is still closed. But I guess I could be prepared for when it opens. Though forever may be to long for me😂

[Anthony21]

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
0x25

[Anthony21]

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
40x12

[Anthony21]

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.

[Raigs]

Damn sexy af in both. Keep at it!!

[Anthony21]

Damn sexy af in both. Keep at it!!

Lol, thanks.

[Anthony21]

Aug 14, 2020
C3, W1, D4
531 PR Set w/FSL
Bodyweight 181.4

Deadlift
250x3 70%
290x3 80%
320x10 90% 3+
250x5 70% FSL
250x5
250x5
250x5
250x5


SSB reverse lunge
120x10 +10lbs
120x10
120x10

Pull Up
10
10
10
5

[Raigs]

Nice work on the dead’s. 320 for 10 is nice

[Anthony21]

Nice work on the dead’s. 320 for 10 is nice

Thanks man. Wanted to push for 12 but didn’t want to sacrifice form and technique.

[Anthony21]

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
25x25

[Anthony21]

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
0x20

[Raigs]

I do enjoy the 5/3/1. The movements you got going on are solid with nice weights!

[Anthony21]

I do enjoy the 5/3/1. The movements you got going on are solid with nice weights!

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
65x12

[Anthony21]

Aug 21, 2020
C3, W2, D4
531 PR Set w/FSL
Bodyweight 181.4

Deadlift
235x5 65%
270x5 75%
305x5 85%
235x5 65% FSL
235x5
235x5
235x5
235x5

SSB reverse lunge
130x10 +10lbs
130x10
130x10

Pull Up
10
10
10
10

[Anthony21]

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
50x12

[Raigs]

Nice work today. Solid numbers. Seems like everything is going positive!!!

[Anthony21]

Nice work today. Solid numbers. Seems like everything is going positive!!!

Thanks man! Things are definitely going well with training.

[Anthony21]

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.

[Raigs]

Nice work on all the squats!!! How do you tend recover?

[Anthony21]

Nice work on all the squats!!! How do you tend recover?

So far, so good with recovery.

[Anthony21]

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
50x12

[Anthony21]

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.

[Anthony21]

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
75x8

[Anthony21]

Sep 1, 2020
C4, W1, D2
531 5s Pro BBB
Bodyweight 182.2

Squat
180x5 70%
210x5 80%
230x5 90%
130x10 50% BBB
130x10
130x10
130x10
130x10

Pull Up
25x8
25x8
25x8
25x6

Push up
0x12
0x12
0x12
0x12

[Raigs]

Nice few sessions. They look strong! 340 on the dead’s are nice.

What is BBB stand for?

[Anthony21]

Nice few sessions. They look strong! 340 on the dead’s are nice.

What is BBB stand for?

Boring But Big = BBB

[Anthony21]

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
55x12

[Anthony21]

Sep 4, 2020
C4, W1, D4
531 5s Pro BBB
Bodyweight 183

Deadlift
260x5 70%
300x5 80%
330x5 90%
185x10 50% BBB
185x10
185x10
185x10
185x10

A. Push up
0x10
0x10
0x10

B. Pull Up
10
10
10

[Anthony21]

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
75x10