Anthony21's Training Log

[Anthony21]

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.

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Filmbuff81]

Nice job looking good.

[Anthony21]

Nice job looking good.

Thanks man.

[Anthony21]

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

[Anthony21]

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.

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Anthony21]

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

[Filmbuff81]

Nice job.

Training looking solid.

[Anthony21]

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

[Anthony21]

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

[Filmbuff81]

Looking solid.

What’s the leviathan layout look like? Looks like some higher intensity lifting working up to the TM?

[Anthony21]

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.

[CW47]

That looks like a great template. Should be a fun one to run for a while.

[Anthony21]

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.

[Anthony21]

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

[Filmbuff81]

Nice session and definitely should see some strength gains.

[CW47]

How are the Sumo pulls going?

[Anthony21]

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

[Anthony21]

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

[Anthony21]

11/30/2021
C1, W2, D1

Safety squat bar squat
135x10x5

Snatch grip high pull
95x5x10

Body weight push up s
20
20
10

Hanging leg raises
10
10
10

[CW47]

Still following along... Glad to see you back in the groove.

What exactly is a 'Snatch grip high pull'? A deadlift? A pullup?
What kind of Safety Squat Bar do you have (I'm sure you've mentioned it before, but I forget...)?

[Anthony21]

Still following along... Glad to see you back in the groove.

What exactly is a 'Snatch grip high pull'? A deadlift? A pullup?
What kind of Safety Squat Bar do you have (I'm sure you've mentioned it before, but I forget...)?

Here’s a quick video on it.



I have a Titan SSB V2.

[CW47]

Oh nice! That's a totally new movement to me. Can't listen to the audio while I'm at work, but I assume it's primarily for the upper back?

I just got an SS Yoke Bar from Elitefts - haven't even used it yet. From what I've hear the Titan SSB and the Elitefts Yoke Bar are essentially identical. I only got the Yoke Bar to support them for all the educational content they put out. Looking forward to breaking it in soon with some squats, and eventually Good Morning's as well. It's supposed to be really good for JM Press too, so may have to try that out sometime.

How are you liking this template so far?

[Anthony21]

Oh nice! That's a totally new movement to me. Can't listen to the audio while I'm at work, but I assume it's primarily for the upper back?

I just got an SS Yoke Bar from Elitefts - haven't even used it yet. From what I've hear the Titan SSB and the Elitefts Yoke Bar are essentially identical. I only got the Yoke Bar to support them for all the educational content they put out. Looking forward to breaking it in soon with some squats, and eventually Good Morning's as well. It's supposed to be really good for JM Press too, so may have to try that out sometime.

How are you liking this template so far?

The thing I don’t like about the Yoke bar from EFTS are the sleeves. Titan’s version comes with chrome sleeves so there’s little to no wear and tear in them. With EFTS they’re not chrome so the sleeves will become f’d up over time, especially visibly.

I do plan to get an EFTS cambered multi grip bar though, soon hopefully.

So far after two weeks I’m liking this template so far.