Anthony21's Training Log

[musclehead09]

Great choices! Candito and Nuckols really know their stuff. I love Nuckols’s old articles from 2012-2014 and have used ideas from him a lot. Very nice guy to. He’s responded to any question I have over ********

[Filmbuff81]

I’m sure his bench program will treat you well.

Nuckols knows his stuff.

Having performance goals is always helpful even if you don’t do a meet.

[Anthony21]

Great choices! Candito and Nuckols really know their stuff. I love Nuckols’s old articles from 2012-2014 and have used ideas from him a lot. Very nice guy to. He’s responded to any question I have over ********

I definitely think I'm going to be making some gains now.

Greg is a great guy and has answered some of my questions as well on Instagram.

I’m sure his bench program will treat you well.

Nuckols knows his stuff.

Having performance goals is always helpful even if you don’t do a meet.

He definitely does. It feels real good to be refocused again on a specific goal.

[Raigs]

The paused reps on the bench will probably have you sore since you haven’t done them in a while. Great sessions lately!

Can’t wait to see what your powerlifting sessions look like

[Anthony21]

Oct 1, 2020
C1, W1, D2
Nuckol's Int Bench
Bodyweight 185.6

Bench Press
95x8
110x6
130x4 Paused reps
130x4 Paused reps
150x3 Paused reps
150x3 Paused reps

Pull Up
10
10
10
10

Face pulls
25x20
25x20
25x20

Summary: Solid second bench day. Bench felt good, especially on the paused reps. I think benching 3x a week is really going to help dial in my technique so we'll see in time.

[Anthony21]

The paused reps on the bench will probably have you sore since you haven’t done them in a while. Great sessions lately!

Can’t wait to see what your powerlifting sessions look like

Yeah man, it's been a while since I've done paused rep work. I use to do a lot back when I was training in a more powerlifting fashion. It feels good to get back to some paused work.

[musclehead09]

Oct 1, 2020
C1, W1, D2
Nuckol's Int Bench
Bodyweight 185.6

Bench Press
95x8
110x6
130x4 Paused reps
130x4 Paused reps
150x3 Paused reps
150x3 Paused reps

Pull Up
10
10
10
10

Face pulls
25x20
25x20
25x20

Summary: Solid second bench day. Bench felt good, especially on the paused reps. I think benching 3x a week is really going to help dial in my technique so we'll see in time.

Good start! Solid work on pull-ups. I miss my lats being that strong lol. Definitely gunning for multiple sets of 10+ again too.

[Anthony21]

Good start! Solid work on pull-ups. I miss my lats being that strong lol. Definitely gunning for multiple sets of 10+ again too.

I guess it's "easy" to get good at them since I don't have much available for any vertical pulls besides pull-ups and chin-ups on my power rack.

[Anthony21]

Oct 3, 2020
Nuckol's 3x Int bench
Bodyweight 184.6

Bench Press
150x16 AMAP set

Pendlay row
170x12 +2 reps
170x12
170x12

Tricep press down
35x15
35x15
35x15

Face pulls
35x20
35x20
35x20

Summary: Great training session this morning. Bench only called for 1 AMAP (as many as possible) set. I believe 150x16 is a rep PR seeing as I never repped out like that before on the bench.

Based on the reps hit I'll be increasing my week 2 bench max by 10lbs instead of 5. I have two days of rest then Week 2 of Candito's program starts. Have a good weekend and solid training.

[musclehead09]

Oct 3, 2020
Nuckol's 3x Int bench
Bodyweight 184.6

Bench Press
150x16 AMAP set

Pendlay row
170x12 +2 reps
170x12
170x12

Tricep press down
35x15
35x15
35x15

Face pulls
35x20
35x20
35x20

Summary: Great training session this morning. Bench only called for 1 AMAP (as many as possible) set. I believe 150x16 is a rep PR seeing as I never repped out like that before on the bench.

Based on the reps hit I'll be increasing my week 2 bench max by 10lbs instead of 5. I have two days of rest then Week 2 of Candito's program starts. Have a good weekend and solid training.

I love high rep PRs like that. Huge pumps lol. Great work on the rows. My rowing strength has become incredibly week. Last year in the fall I did a 3 on 1 off and got my back strength up to all time highs as I neglected rows and such for a long time. Back to doing rows again on a similar split now and hope to get them stronger again.

[Raigs]

That’s great number of reps on the bench and awesome you get to do a 10# jump. Bring on the gains!

[Anthony21]

I love high rep PRs like that. Huge pumps lol. Great work on the rows. My rowing strength has become incredibly week. Last year in the fall I did a 3 on 1 off and got my back strength up to all time highs as I neglected rows and such for a long time. Back to doing rows again on a similar split now and hope to get them stronger again.

Definitely love Pendlay rows and it's overall a great accessory movement.

That’s great number of reps on the bench and awesome you get to do a 10# jump. Bring on the gains!

Thanks, man.

Oct 5, 2020
Candito 6 week program
C1, W2, D1
Bodyweight 186.8

Squat
230x10 MR10 (max reps)
235x3
235x3
235x3
235x3
235x3

Deficit deadlift
228x8
225x8
225x8

[Anthony21]

Oct 6, 2020
C1, W2, D1
Bodyweight 184.6

Bench Press
160x3 80% *paused reps
160x3
160x3
160x3
150x6 75%
150x6
150x6

Barbell Row
180x10 +5lbs
180x10
180x10
180x10

Band pull aparts
0x25
0x25
0x25
0x25

[Anthony21]

Oct 8, 2020
Bodyweight 183.8

Squat
235x10 MR10
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Deficit deadlift
235x8
235x8
235x8

Summary: This training was absolutely brutal. The 10x3 squats were a test to get through then the deficit deadlifts just were the icing on the cake haha.

Overall training was great and was glad it was over. Tomorrow is my second bench day and I'm looking forward to it.

[Raigs]

10 sets ha man that’s brutal. Nice work pushing through it.

[Anthony21]

10 sets ha man that’s brutal. Nice work pushing through it.

Yeah man, it was definitely a tough training session.

[Anthony21]

Oct 9, 2020
C1, W2, D2
Bodyweight 184

Bench Press *all paused reps
100x8
120x6
120x6
140x5
140x5
150x4
150x4
160x3
160x3
160x3
*band pull aparts done in between each set for 12 reps.

Inverted row
0x10
0x10
0x10
0x10

[Filmbuff81]

Solid week of training.

All Those sets are gonna dial your form in so tight.

[Anthony21]

Solid week of training.

All Those sets are gonna dial your form in so tight.

I definitely am feeling a lot better with my bench technique. The frequency and volume is definitely helping that.

[Anthony21]

Oct 11, 2020
C1, W2, D3
Bodyweight 184.6

Bench Press
160x12 AMAP

Pendlay row
175x8
175x8
175x8

Tricep press down
50x12
50x12
50x12

Face pull
25x25
35x20
35x20

Summary: Solid training session this morning. Bench felt good and happy with the 12 reps at 160. I could of pushed for more but my form and technique would of taken a hit.

[musclehead09]

Oct 8, 2020
Bodyweight 183.8

Squat
235x10 MR10
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Deficit deadlift
235x8
235x8
235x8

Summary: This training was absolutely brutal. The 10x3 squats were a test to get through then the deficit deadlifts just were the icing on the cake haha.

Overall training was great and was glad it was over. Tomorrow is my second bench day and I'm looking forward to it.

This looks absolutely barbaric haha. I remember running programming similar to this before. My hips were shot! Good work man.

[Anthony21]

This looks absolutely barbaric haha. I remember running programming similar to this before. My hips were shot! Good work man.

Thanks bro. It definitely was a training session that tested my mental strength. Week 2 is usually the brutal week on Candito's 6 week strength program.

[Anthony21]

Oct 12, 2020
C1, W3, D1
Bodyweight 184

Squat
250x6
250x6
250x6

Deadlift
360x6
360x4

Summary: Everything felt strong this morning. My squats felt awesome as did my deadlifts.

[Raigs]

Strong numbers on both. Just pulling 360 casually lol I’m jealous

[Anthony21]

Strong numbers on both. Just pulling 360 casually lol I’m jealous

Thanks, man. I wanted 6 reps on the second set but the 2 sets called for 3-6 reps so I met in the middle. I didn't want to have to grind the last two reps and sacrifice technique just to hit 2 more reps.

[Anthony21]

Thought I'd post my first set of 360x6.

https://www.instagram.com/stories/l_...6363350170250/

[Anthony21]

Oct 13, 2020
C1, W3, D1
Week 3 training max 220lbs

Bodyweight 185

Bench Press
190x3
190x3
190x3
190x3
165x6
165x6
165x6

Pull Up
10
10
10
10

Summary: Simple and effective. The triples at 190 were all paused.

[Anthony21]

Oct 15, 2020
Bodyweight 185.2

Squat
255x6

Deficit deadlift
245x8

[musclehead09]

Oct 13, 2020
C1, W3, D1
Week 3 training max 220lbs

Bodyweight 185

Bench Press
190x3
190x3
190x3
190x3
165x6
165x6
165x6

Pull Up
10
10
10
10

Summary: Simple and effective. The triples at 190 were all paused.

Good work; lot of quality sets.

[Filmbuff81]

Nice work as usual