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  1. #301
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Yeah, I've been eyeing up the Rep 4000. Won't be getting a new rack anytime soon, but a man can dream.

    Glad you like the Meadows Rows. Looks like you had a super solid workout.
    Yeah man the Rep rack is a great rack and is built to last. You’ll enjoy it when you get it.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  2. #302
    Registered User Anthony21's Avatar
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    Jan 18, 2021
    C4, W3, D4
    Bodyweight 196.4

    Deadlift
    310x5 75%
    350x5 85%
    395x5 95% @10
    350x5 85%
    350x5
    350x5

    https://www.instagram.com/p/CKMpTKPA...wVTevMJkvyYY0/

    SSB Good Morning
    120x12 +5lbs
    120x12
    120x12

    Pulldowns
    90x15
    90x15
    90x15
    90x15
    Last edited by Anthony21; 01-18-2021 at 02:53 PM.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #303
    ... Raigs's Avatar
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    Great deadlift session. and heavy GM after that had to have the back screaming.

    I love Reo wirj
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  4. #304
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    Great deadlift session. and heavy GM after that had to have the back screaming.

    I love Reo wirj
    Reo what?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  5. #305
    Registered User Anthony21's Avatar
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    Jan 21, 2021
    C5, W1, D1
    Bodyweight 198.4

    Bench Press
    155x5 70%
    175x5 80%
    200x5 90%
    175x5 80% paused reps
    175x5
    175x5
    175x5
    175x5

    Jm press
    80x8 +10lbs
    80x8
    80x8

    Barbell Row
    225x10 +2 reps rep PR
    225x10
    225x10

    Band Face pull
    0x25
    0x25
    0x25
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #306
    Registered User Anthony21's Avatar
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    Jan 22, 2021
    C5, W1, D2
    Bodyweight 197.8

    Squat
    220x5 70%
    250x5 80%
    285x5 90%

    SSB Squat
    230x5 80%
    230x5
    230x5
    230x5
    230x5

    Chin Up
    10
    10
    10

    Landmine shoulder press
    25x12
    25x12
    25x12

    Summary: This was an early morning session for me. I woke up at 06:30 AM and was training by 07:00 AM. I was worried about how my strength would be since this was the earliest I've trained in a long time. My squats felt good and it was a nice way to start the day.
    Last edited by Anthony21; 01-22-2021 at 10:23 AM.
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  7. #307
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    Jan 18, 2021
    C4, W3, D4
    Bodyweight 196.4

    Deadlift
    310x5 75%
    350x5 85%
    395x5 95% @10
    350x5 85%
    350x5
    350x5

    https://www.instagram.com/p/CKMpTKPA...wVTevMJkvyYY0/

    SSB Good Morning
    120x12 +5lbs
    120x12
    120x12

    Pulldowns
    90x15
    90x15
    90x15
    90x15
    Phenomenal work. That’s great deadlift volume especially with an @10 set!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  8. #308
    ... Raigs's Avatar
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    Idk what I typed last time. Autocorrect or something must’ve put something in.

    Nice work in here. The 10 reps at 395 is huge. The accessory work is looking strong to.
    My “training log”
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  9. #309
    Registered User WolfRose7's Avatar
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    Work, loving all the ssb stuff.
    Is next on list of equipment to get sorted.
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  10. #310
    Registered User Anthony21's Avatar
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    Originally Posted by musclehead09 View Post
    Phenomenal work. That’s great deadlift volume especially with an @10 set!
    I had to cut the Second Set Last work down from 5x5 to 3x5 cause that top set took a lot out of me lol.

    Originally Posted by Raigs View Post
    Idk what I typed last time. Autocorrect or something must’ve put something in.

    Nice work in here. The 10 reps at 395 is huge. The accessory work is looking strong to.
    I wish it was 10 reps with 395 but it was an RPE of 10 lol.

    Originally Posted by WolfRose7 View Post
    Work, loving all the ssb stuff.
    Is next on list of equipment to get sorted.
    Yeah man, I love my SSB. I would definitely recommend one. I still need to figure out what next piece of gym equipment I want to add.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  11. #311
    Registered User Anthony21's Avatar
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    Jan 24, 2021
    C5, W1, D3
    Bodyweight 197.8

    Barbell overhead press
    100x5 70%
    110x5 80%
    130x5 90%
    110x5 80%
    110x5
    110x5
    110x5
    110x5

    Barbell tricep extension
    110x6 +5lbs
    110x6
    110x6

    Meadows row
    90x10 +10lbs
    90x10
    90x10

    Barbell upright row
    70x12 +5lbs
    70x12
    70x12

    Summary: Solid morning session. I might have to replace the barbell tricep extension. I do it in the Rippetoe style but it's starting to aggravate the lower end of my tricep and elbow during the movement. Other than that everything felt solid and good.
    Last edited by Anthony21; 01-24-2021 at 11:20 AM.
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  12. #312
    Registered User WolfRose7's Avatar
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    I like JM press as a tricep alternative.
    Also band overhead extensions and press downs have been alright
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  13. #313
    Registered User TAWS6's Avatar
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    Looking good man. What are you bulking to?
    Rack looks sweet. I got the Rogue rm3 but its in my garage in pieces lol
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  14. #314
    Registered User Filmbuff81's Avatar
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    Great job, workouts looking solid as always.

    I don’t know if you have a cable setup or a way to DIY something, but doing overhead rope extensions removes that problem for me with my elbow if it flakes up.

    Or single DB overhead extensions.
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  15. #315
    Work in Progress CW47's Avatar
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    Good work being done, as usual.

    For triceps, you should be able to continue doing the barbell tricep extensions if they work for you, but maybe rotate them with one or two other tricep focused exercises to give your elbows time to recover.

    Here's a list I have of Triceps exercises that you can check out:
    Swede Crushers https://www.youtube.com/watch?v=WOMcPChDB-U
    JM Press https://www.youtube.com/watch?v=hOCW9cE-GJg
    Overhead Tricep Extension https://www.youtube.com/watch?v=YbX7Wd8jQ-Q
    Tricep Kickback https://www.youtube.com/watch?v=6SS6K3lAwZ8
    Skull Crusher https://www.youtube.com/watch?v=QXzhjRnYRT0
    Incline Skull Crusher https://www.youtube.com/watch?v=HKbDU850mbE
    Close Grip Bench Press https://www.youtube.com/watch?v=nEF0bv2FW94
    Close Grip Push Up https://www.youtube.com/watch?v=IODxDxX7oi4
    Push Down https://www.youtube.com/watch?v=xW8L2POShSA
    Close Grip Floor Press https://www.youtube.com/watch?v=1BwMa2C9n78
    Tate Press https://www.youtube.com/watch?v=IgSjoXbpy1M
    Rolling DB Tricep Extension https://www.youtube.com/watch?v=ruCGAgieW4I
    Spoon Press https://www.youtube.com/watch?v=GPOQFIYteRk
    French Press https://www.youtube.com/watch?v=thP3ClaQtWQ
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  16. #316
    Registered User Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    I like JM press as a tricep alternative.
    Also band overhead extensions and press downs have been alright
    I do JM press on my bench day. I try to do a set up like vertical/horizontal/ when it comes to my tricep movement. Maybe I need to restructure my set up cause I'm doing 2 vertical ticep movements in the week, that being the JM Press then the barbell tricep extention.

    I'm thinking maybe keep the JM Press and then do a cable overhead tri movement.

    Originally Posted by TAWS6 View Post
    Looking good man. What are you bulking to?
    Rack looks sweet. I got the Rogue rm3 but its in my garage in pieces lol
    How is that bad boy not assembled? lol

    Originally Posted by Filmbuff81 View Post
    Great job, workouts looking solid as always.

    I don’t know if you have a cable setup or a way to DIY something, but doing overhead rope extensions removes that problem for me with my elbow if it flakes up.

    Or single DB overhead extensions.
    I have the Spud econo lat and tricep pulley https://www.spud-inc-straps.com/econ...at-pulley.html

    I need to start maybe using it for more tricep overhead work cause I don't want to cause potential issues for my elbows.
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  17. #317
    Registered User Anthony21's Avatar
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    Jan 25, 2021
    C5, W1, D4
    Body weight 198.8

    Deadlift
    300x5 70%
    340x5 80%
    380x5 90%
    340x5
    340x5
    340x5

    Pull downs
    100x15 +10lbs
    100x15
    100x15

    Push up
    0x15
    0x15
    0x15

    Summary: So this was an early morning work out, at least early for me. I woke up at 0700 hours but then slid back in bed until 0800 hours. I really didn't feel like being up that early to deadlift but I knew I had to since both my daughters are in home school. Going forward I'll have to start training earlier in the morning so we'll see how my training is impacted potentially. I had to drop the SSB good mornings due to time contraints.

    I had to start cutting down the supplemental deadlift work from 5x5 to a 3x5 set up. I found that as the weights are creeping up 5x5 just wrecks me a bitt too much for my liking.

    No straps used this cycle for my deadlifts. I just went with a mixed grip which felt fine. I was happy to hit 380 seeing as I was not wanting to train.

    Two days off and back for week 2 on Thursday.
    Last edited by Anthony21; 01-25-2021 at 03:56 PM.
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  18. #318
    Registered User Anthony21's Avatar
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    Jan 28, 2021
    C5, W2, D1
    Bodyweight 197.4

    Bench Press
    145x5 65%
    165x5 75%
    190x5 85%
    165x5
    165x5
    165x5
    165x5
    165x5

    Tricep press down
    45x12
    45x12
    45x12

    Barbell Row
    230x8 +10lbs *weight PR
    230x8
    230x8
    230x8

    Face pulls
    45x15
    45x15
    45x15

    Summary: Bench this morning felt great. Each rep the bar was just flying off my chest which I love to see. I felt strong throughout this training session and was just really in the zone.

    I'm happy with the progression of my barbell rows and how strong they're getting. I'm definitely feeling it's paying off with the transfer to my bench, squat, deadlift, and OHP.

    Tomorrow is a morning squat session. Hope you guys are doing good and staying strong.
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  19. #319
    Registered User Anthony21's Avatar
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    Jan 29, 2021
    C5, W2, D2
    Bodyweight 195.6

    Squat
    205x5 65%
    240x5 75%
    270x5 85%

    SSB Squat
    215x5 75%
    215x5
    215x5
    215x5
    215x5

    Barbell glute bridge
    150x12 +5lbs
    150x12
    150x12

    Pull Up
    10
    10
    10
    7
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  20. #320
    ... Raigs's Avatar
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    Way to crush it the dead’s are strong as always. Feeling strong on bench day is always a great feeling. Really gets you pumped for the week
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  21. #321
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    Way to crush it the dead’s are strong as always. Feeling strong on bench day is always a great feeling. Really gets you pumped for the week
    Thanks man. It definitely is a good way to start the training week.

    Jan 30, 2021
    C5, W2, D3
    Bodyweight 194.8

    Barbell overhead press
    90x5 65%
    105x5 75%
    120x5 85%
    105x5 75%
    105x5
    105x5
    105x5
    105x5

    Body weight skull crusher
    0x12
    0x12
    0x12

    Meadows row
    90x12 +2 reps
    90x12
    90x12

    Band Face pull
    0x15
    0x15
    0x15
    0x15
    0x15

    Summary: having to training 4 days in a row this week due to picking up overtime at my job. So instead of today being a rest day it was my OHP day. Tomorrow will be my deadlift day.
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  22. #322
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    Some big ol barbell rows.
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  23. #323
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Some big ol barbell rows.
    Yeah man and with the small adjust I made with them I feel them so much better in my lats.
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  24. #324
    Registered User Anthony21's Avatar
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    Feb 1, 2021
    C5, W2, D1
    Bodyweight 198.8

    Deadlift
    280x5 65%
    320x5 75%
    360x5 85%
    320x5 75%
    320x5
    320x5

    Pulldowns
    110x15 +10lbs
    110x15
    110x15

    Push up
    0x40

    Summary: I had to work overtime today so this training session called for me to get up at 0400 hours. Surprisingly I wasn't as tired as I thought I would of been. I felt good during my training and my deadlifts felt solid for being so early in the morning.

    The next two days are rest then back at it for week 3 on Thursday.
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  25. #325
    Registered User Anthony21's Avatar
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    Well, this morning was an unfortunate event. I got up this morning excited to start week 3 with my bench. I started to unload my plates off my bar from last week's deadlift session.

    When I started to unload the bar I felt a strong strain in my lower back. I proceeded to unload the bar and the pain started to increase. Once the bar was unloaded I was barely able to move and any movement triggered pain in my lower back. I slowly reached down to grab the bar to load it on my monolift attachments and doing that just absolutely hurt.

    Any subtle movement just kept hurting so I slowly made my way onto my flat bench. Even sitting down was almost unbearable. I slowly laid on the bench back first and attempted to bench just the bar and see how that felt. Doing just that I knew I wasn't going to be able to lift. I laid on the bench for at least 15 minutes trying to slowly move to a sitting position and just couldn't.

    Long story short I finally made it up to my feet and took some ibuprofen. As of right now, my lower back is still shot out.

    So this lower back strain started last week during my deadlift training. At that time I felt some discomfort in my lower back during my deadlifts. I pushed through and figured a couple of days of rest should help. Well that, unfortunately, didn't happen.

    So now I'm just going to rest the rest of the day and hope things feel better. I'll see how it's feeling tomorrow and will just maybe do some dynamic warm-up work, specifically for my lower back.

    I've been debating on getting the Westside Reverse Hyper Scout and I think this is definitely a sign for me to.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  26. #326
    family > everything TheMatzah's Avatar
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    Originally Posted by Anthony21 View Post
    Reo what?
    Reo wirj


    Sup bruddah?! Good to see you're still at it, hope the fam is doing well. Covid has been brutal.
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  27. #327
    Registered User Anthony21's Avatar
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    Originally Posted by TheMatzah View Post
    Reo wirj


    Sup bruddah?! Good to see you're still at it, hope the fam is doing well. Covid has been brutal.
    Long time no see man. How have you been?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  28. #328
    ... Raigs's Avatar
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    Sucks man. Find a massage and Chiro and get fixed up. It’s worth the spend. I hope you feel better! And definitely buy the reverse hyper. I love those things
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  29. #329
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    Sucks man. Find a massage and Chiro and get fixed up. It’s worth the spend. I hope you feel better! And definitely buy the reverse hyper. I love those things
    I’m definitely getting the reverse hyper scout once my tax returns come in.

    I’m at the ER just to get checked.
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  30. #330
    family > everything TheMatzah's Avatar
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    Originally Posted by Anthony21 View Post
    Long time no see man. How have you been?
    Yep, it has. I've been good, considering how the past year was.

    Covid hit a few friends and family, but they're still with us.

    Dymatize is folding into sister company Premier Protein, if you missed our post on that Team Dymatize thread.

    It sucks, a lot of people let go. I'll officially be a free agent in a few weeks, first time in 10 years...crazy.
    ~Team Dymatize~
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