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  1. #571
    Work in Progress CW47's Avatar
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    Seems like the program is going great so far.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #572
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Seems like the program is going great so far.
    I'm definitely enjoying it a lot so far and excited to see the progress.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #573
    Registered User Anthony21's Avatar
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    May 6, 2022
    Bodyweight 204

    Candito Linear W3 D4

    Spoto press
    180x4 +10 lbs
    180x4
    180x4
    180x4
    180x4
    180x4

    Jm press
    90x12 +10lbs
    90x12
    90x12

    Pulldowns
    120x12 +5lbs
    120x12
    120x12

    Dumbbell Lateral Raises
    25x10 +5lbs
    25x10
    25x10

    Seated pulley back row
    125x12
    125x12
    125x12

    Another great training session.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  4. #574
    Registered User Anthony21's Avatar
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    May 8, 2022
    Bodyweight 205

    Candito W4 D1

    High bar squat
    200x6 +10lbs
    200x6
    200x6

    Deadlift
    235x6 +10lbs
    235x6

    Reverse hyper
    180x20
    180x20
    180x20

    It was suppose to be a rest day but I was bored and decided to train seeing as I felt good. My squat and deadlift felt solid. I dropped the SSB split squat cause I felt there was no need for them right now, that or I was just too lazy lol.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  5. #575
    Registered User Anthony21's Avatar
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    May 9, 2022
    Bodyweight 204.6

    Candito Linear W4 D2

    Bench Press
    195x6 +5lbs
    195x6
    195x6

    Chest supported Trap bar row
    175x8 +10lbs
    175x8
    175x8

    Dumbbell shoulder press
    45x12 +2 reps
    45x12 +2 reps
    45x12 +2 reps

    Pull Up
    9 +1 rep
    9 +1 rep
    9 +1 rep

    Tricep press down
    45x12
    45x12
    45x12

    Another solid day of training, can't complain.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #576
    Registered User Anthony21's Avatar
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    May 11, 2022
    Bodyweight 205

    Candito Linear W4, D3

    Pause squat
    185x4 +5lbs
    185x4
    185x4
    185x4
    185x4
    185x4

    Pause deadlift
    215x4 +10lbs
    215x4
    215x4

    Reverse hyper
    180x20
    180x20
    180x20

    Solid training session. Squats and deads felt spot on and good.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #577
    Registered User Anthony21's Avatar
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    May 12, 2022
    Bodyweight 206.2

    Candito linear W4, D4

    Pause bench press
    185x4 +5lbs
    185x4
    185x4
    185x4
    185x4
    185x4
    225x1



    SSB JM press
    95x10 +5lbs
    95x10
    95x10

    Pulldowns
    125x10 +5lbs
    125x10
    125x10

    Dumbbell Lateral Raises
    25x12 +2 reps
    25x12
    25x12

    Dumbbell Row
    45x12 Slow and controlled
    45x12
    45x12

    This morning's training session went great. I decided to go with a pause bench instead of the spoto press because I prefer a full pause at the chest personally. All my main sets felt strong so I decided let me go for 225 for a paused single. It's been a while since I even hit 225 but I was feeling strong and confident so I said f*ck it. 225 went up nice and solid, especially after doing 6 sets with 185 prior.
    Last edited by Anthony21; 05-12-2022 at 11:48 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  8. #578
    Registered User Filmbuff81's Avatar
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    Training looking very solid and that benched looked easy.

    How you like the elbow sleeves? Looks like sbd?

    I’m starting to feel it in my elbows and triceps these days while my cut continues so I was contemplating elbow sleeves.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  9. #579
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Training looking very solid and that benched looked easy.

    How you like the elbow sleeves? Looks like sbd?

    I’m starting to feel it in my elbows and triceps these days while my cut continues so I was contemplating elbow sleeves.
    Thanks man! Training has definitely been going good.

    They are SBD elbow sleeves. I've had them for several years and they have held up great, no complaints.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  10. #580
    Registered User Anthony21's Avatar
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    What's up everyone. So I gave Candito a little 4 week run. I decided permanently going forward that I will be running 5/3/1 for the foreseeable future. I know I have said this before and gone against that for whatever reasons that may have been. Based on starting a new job and just how I want to focus my training it makes sense for me. So I'm going to hold myself accountable on this and make sure that I stay the course and stay focused.

    With that said I'll be running BBB (Boring But Big) for several cycles so that'll kick start things.

    May 14, 2022
    Bodyweight 203

    531 BBB C1, W1, D1

    Bench Press
    120x5
    140x5
    160x5
    95x10
    95x10
    95x10
    95x10
    95x10

    Band Face pull *superset between bench
    0x10 Black heavy band
    0x10 Black heavy band
    0x10 Black heavy band
    0x10 Black heavy band
    0x10 Black heavy band

    Dips
    10
    10
    10
    10

    Pull Up
    6
    6
    6
    6

    Fat Gripz barbell curl
    50x12
    50x12
    50x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  11. #581
    Registered User Anthony21's Avatar
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    May 15, 2022
    Bodyweight 204.3

    531 BBB C1, W1, D2

    Squat
    130x5
    150x5
    170x5
    100x10
    100x10
    100x10
    100x10
    100x10

    Trap bar SLDL
    155x10
    155x10
    155x10

    Hanging leg raises
    0x10
    0x10
    0x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  12. #582
    Work in Progress CW47's Avatar
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    Solid training, as always.

    I don't think there's anything wrong with changing programming for someone like yourself. It's really only a problem for those that never stick to a program for more than a month.
    5/3/1 is like home for you. Sometimes a vacation is just what's needed, but you always have that familiar and reliable home base to go back to.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  13. #583
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Solid training, as always.

    I don't think there's anything wrong with changing programming for someone like yourself. It's really only a problem for those that never stick to a program for more than a month.
    5/3/1 is like home for you. Sometimes a vacation is just what's needed, but you always have that familiar and reliable home base to go back to.
    It's funny you mention that. 5/3/1 is always that program I go back to no matter what other fancy program I have tried. No matter what I just keep coming back to it which is what made this decision easy for me. 5/3/1 is simple, and it works. For me it's the perfect program because of that.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  14. #584
    Registered User Anthony21's Avatar
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    May 17, 2022
    Bodyweight 202

    531 BBB C1, W1, D3

    Barbell OHP
    75x5
    90x5
    100x5
    60x10
    60x10
    60x10
    60x10
    60x10

    Chin up (bodyweight)
    8
    8
    8
    *super set with first three sets of OHP

    Chest supported trap bar row
    155x10
    175x9 +1 rep
    175x9 +1 rep

    Dumbbell skull crusher
    30x12
    30x12
    30x12

    Dumbbell lateral raise
    30x8 +5lbs
    30x8
    30x8

    Incline dumbbell curl
    20x12
    20x10
    20x10

    Solid training session this morning. I'll be working out in a little earlier for two days during the weekday due to a new job and training. I haven't woken up at 5am to train in a while but it still went good.

    Tomorrow is deadlifts.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  15. #585
    Registered User Anthony21's Avatar
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    May 18, 2022
    Bodyweight 202 (two days now at this weight which is good)

    531 BBB C1, W1, D4

    Deadlift
    170x5
    200x5
    230x5
    135x10
    135x10
    135x10
    135x10
    135x10

    Ab wheel
    10
    10
    10

    I forgot how deadlift day on BBB is such a conditioning type of training session lol. After I was done with my 5x10 sets I just felt like enough work was done that there really wasn't a need for additional supplement work aside from just hitting the ab wheel.

    I mentioned that this is my second day weighing in at 202lbs. I've been on a slow cut now for several weeks. I've hit 202 in the past but my bodyweight would fluctuate up and down. Hitting 202 for two days is the first time it's happened so hopefully this is an indication on some progress. I have a goal weight of hitting 190lbs and after that I'll probably eat at maintenance for a couple weeks before deciding what nutrition goal to take on.

    The next two days are rest then week 2 kicks off on Saturday,
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #586
    Work in Progress CW47's Avatar
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    Sets of 10 on deads are no joke! Well done on getting through it. I'm sure it will get easier over time (from a conditioning standpoint at least).
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  17. #587
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Sets of 10 on deads are no joke! Well done on getting through it. I'm sure it will get easier over time (from a conditioning standpoint at least).
    For the most part I felt good. I just didn't feel like doing any other accessory work afterwards lol.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  18. #588
    Registered User Filmbuff81's Avatar
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    Great work and nice job with the cut.

    As CW said there’s nothing wrong with venturing away then coming back to what you enjoy and feel works best for you.

    I venture off program so often my training probably looks insane from the outside lol.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  19. #589
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Great work and nice job with the cut.

    As CW said there’s nothing wrong with venturing away then coming back to what you enjoy and feel works best for you.

    I venture off program so often my training probably looks insane from the outside lol.
    My training has definitely felt inconsistent with me trying different things. I made the decision to finally just stick to what I feel comfortable with so I'm hoping that pays off which I'm sure it will.

    I'm hoping to hit that 190 mark soon. I actually just watched a video from Layne Norton on something he coined "diet sprints." Have you heard of it before? It's basically where you go 2-4 weeks in a larger deficit where the goal is to lose a greater amount over the course of that 2-4 weeks. Afterwards you eat at maintenance for 1-2 weeks before then starting up another diet sprint. His logic behind it is that it helps with the psychological part of cutting and people see quicker results in that 2-4 week period since their eating in a larger deficit.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  20. #590
    Registered User Filmbuff81's Avatar
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    Originally Posted by Anthony21 View Post
    My training has definitely felt inconsistent with me trying different things. I made the decision to finally just stick to what I feel comfortable with so I'm hoping that pays off which I'm sure it will.

    I'm hoping to hit that 190 mark soon. I actually just watched a video from Layne Norton on something he coined "diet sprints." Have you heard of it before? It's basically where you go 2-4 weeks in a larger deficit where the goal is to lose a greater amount over the course of that 2-4 weeks. Afterwards you eat at maintenance for 1-2 weeks before then starting up another diet sprint. His logic behind it is that it helps with the psychological part of cutting and people see quicker results in that 2-4 week period since their eating in a larger deficit.
    I haven’t heard that specific term but I’ve seen people discuss it.

    I know mike Israetel will do it and others.

    Makes sense though so I’m sure you’ll see some solid results.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  21. #591
    Registered User Anthony21's Avatar
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    Anthony21 is offline
    Originally Posted by Filmbuff81 View Post
    I haven’t heard that specific term but I’ve seen people discuss it.

    I know mike Israetel will do it and others.

    Makes sense though so I’m sure you’ll see some solid results.
    I'll see if I want to implement something like that. I might if it becomes a struggle on a normal traditional cut.
    Last edited by Anthony21; 05-19-2022 at 01:06 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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