Anthony21's Training Log

[musclehead09]

Nov 23, 2020
C2, W1, D4
Bodyweight 187.6

Deadlift
260x5 65%
300x5 75%
335x5 85%
200x10 50%
200x10
200x10
200x10
200x10

Barbell one arm row
60x12 +10lbs
60x12
60x12

Push up
30x15 +3 reps
30x15
30x15

Summary: Today's training was f'n amazing. My deadlifts felt fast on every rep and every set. Every set felt like a warm up and that's what you love to feel during training. Days like this are what make training so motivating and fun.

That is a nasty deadlift session. Good volume man

[Anthony21]

That is a nasty deadlift session. Good volume man

Thanks man.

[Anthony21]

Nov 26, 2020
C2, W2, D1
Bodyweight 189.6

Bench Press
145x5 70% paused
165x5 80% paused
185x5 90% paused @8
145x10 70%
145x10
145x10
145x10
145x10

Barbell Row
205x10 +5lbs
205x10
205x10

Band Face pull
0x20
0x20
0x20
0x20
0x20

Tricep press down
60x10 +5lbs
60x10
60x10

Barbell Bicep Curl
70x10
70x10
70x10

Summary: Thanksgiving day training was amazing. My bench felt strong and the 5x10 sets gave me a crazy pump. I think that's also thanks to Pre-Kaged (my preworkout) and In-Kaged (my intra workout out supplement).

Accessories provided a great pump as well and weight went up on my BB row, and tricep pressdown.

Time to get ready to feast and relax. I hope you all have a safe and happy holiday.

[Anthony21]

Nov 27, 2020
C2, W2, D2
Bodyweight 191.6

Squat
200x5 70%
230x5 80%
260x5 90% @8

SSB Squat
180x10 70%
180x10
180x10
180x10
180x10

Chin Up
45x5 +5lbs
45x5
45x5

Front plate raise
25x15 +3 reps
25x15
25x15

[Anthony21]

Nov 29, 2020
C2, W2, D3
Bodyweight 192.2

Barbell overhead press
90x5 70%
100x5 80%
115x5 90%
90x10 70%
90x10
90x10
90x10
90x

Pendlay row
190x8 +1 rep
190x8
190x8

Band Face pull
0x20
0x20
0x20
0x20
0x20

Barbell tricep extension
90x8 +10lbs
90x8
90x8

Barbell Bicep Curl
90x8 +5lbs
90x8
90x8

[Anthony21]

Nov 30, 2020
C2, W2, D4
Bodyweight 191.6

Deadlift
280x5 70%
320x5 80%
355x5 90%
220x10 55%
220x10
220x10
220x10
220x10

Pull Up
10
8
8

Push up
35x15 +5lbs
35x15
35x15

[Raigs]

I always come back for the dead’s strong numbers. Nice way to finish off with the weighted pushups.

[Anthony21]

Dec 3, 2020
C2, W3, D1

Bodyweight 189.6

Bench Press
155x5 75%
175x5 85%
195x5 95% @8
155x10 75%
155x10
155x10
155x10
155x10

Barbell Row
210x6 +5lbs
210x6
210x8
210x8

Tricep press down
65x8 +5lbs
65x8
65x8

Band Face pull
0x25
0x25
0x25
0x25

[Raigs]

Solid session seems like a nice push pull day. Then finishing with an arm pumper

[Anthony21]

Solid session seems like a nice push pull day. Then finishing with an arm pumper

Thanks man. It’s definitely a good way to start the training week off and my last week of this cycle.

[Anthony21]

Dec 4, 2020
C2,W3,D2

Bodyweight 189.4

Squat
215x5 75%
240x5 85%
270x5 95% @8

SSB Squat
190x10 75%
190x10
190x10
190x10
190x10

Pull Up
10
10
6
6

Front plate raise
25x16 +1 rep
25x16

[Raigs]

Nice squat session! Squats at 95% how you feeling today?

[Anthony21]

Nice squat session! Squats at 95% how you feeling today?

Felt good the day after thankfully.

Dec 7, 2020
C2, W3, D4
Bodyweight 191.2

Deadlift
300x5 75%
335x5 85%
375x5 95% @ 9


230x10 57.5%
230x10
230x10
230x10
230x10

Chin Up
8 2 RIR
8 2 RIR
9 2 RIR

Push up
0x25

[Raigs]

375 is easy! 500 would be cake for you?

[Anthony21]

375 is easy! 500 would be cake for you?

Unfortunately I’m not close to 500 anytime soon.

[Elucid99]

Hows the progress going?

[Raigs]

Unfortunately I’m not close to 500 anytime soon.

375 looked cake. Whats your max atm?

[Anthony21]

Hows the progress going?

Things have been going good.

[Anthony21]

375 looked cake. Whats your max atm?

Don’t know what my true 1RM is as I haven’t tested for a 1RM in a while. I know I’m not near 500 yet though.

[Anthony21]

Dec 10, 2020
C3, W1, D1 Anchor cycle
Bodyweight 190.4

Bench Press
145x3 70%
170x3 80%
190x8 90% PR set
145x5 70% FSL
145x5
145x5
145x5
145x5

Barbell Row
210x8 +2 reps 2 RIR
210x8 2 RIR
210x8 2 RIR
210x8 2 RIR

Band Face pull
0x25
0x25
0x25
0x25

Tricep press down
65x10 +2 reps
65x10
65x10

[musclehead09]

Felt good the day after thankfully.

Dec 7, 2020
C2, W3, D4
Bodyweight 191.2

Deadlift
300x5 75%
335x5 85%
375x5 95% @ 9


230x10 57.5%
230x10
230x10
230x10
230x10

Chin Up
8 2 RIR
8 2 RIR
9 2 RIR

Push up
0x25

Dang good work dude. 375x5 is awesome! The BBB looks like hell even more now.

[Anthony21]

Dec 11, 2020
C3, W1, D2
Bodyweight 190

Squat
210x3 70%
240x3 80%
265x8 90% PR set @9

Safety bar squat
190x5 70%
190x5
190x5
190x5
190x5

Pulldowns
70x15
70x15
70x12
70x12

Push up
0x30
0x20

[Anthony21]

Dec 13, 2020
C3, W1, D2
Bodyweight 192.4

Barbell overhead press
90x3 70%
105x3 80%
120x10 90% PR set @8
90x5 70%
90x5
90x5
90x5
90x5

Pendlay row
195x6 +5lbs
195x6
195x6

Face pulls
35x25
35x25
35x25
35x25

Barbell tricep extension
90x10 +2 reps
90x10
90x10

[Anthony21]

Dec 14, 2020
C3, W1, D4
Bodyweight 190.2

Deadlift
285x3 70%
325x3 80%
365x5 90% PR set 1 RIR
285x5 70%
285x5
285x5
285x5
285x5

Pull Up
8
8
8
8

Push up
40x12 +5lbs
40x12
40x12

Summary: I wanted 6 reps with 365 for my deadlift but form and technique would of suffered. I had one rep in reserve had I gone for it so I’ll take that. I have two days of rest upcoming then it’s week 2. Hope everyone is doing good and their training is going well.

[Filmbuff81]

Strong training. Nice job 💪

[CW47]

Looks like you've had a good year when it comes to training. 5/3/1 seems to be working well. I know I'm a few months late on this but... I remember doing 5x10 deadlifts once too. Only once, lmao!
Keep up the good work man.

[Anthony21]

Looks like you've had a good year when it comes to training. 5/3/1 seems to be working well. I know I'm a few months late on this but... I remember doing 5x10 deadlifts once too. Only once, lmao!
Keep up the good work man.

Things have been going good ovcerall with my training, thankfully. 5/3/1 has always been a program that I have come back to and I figured why not give it a full year and see where i'm at come the end of it.

I appreciate you stopping by.

[musclehead09]

Dec 14, 2020
C3, W1, D4
Bodyweight 190.2

Deadlift
285x3 70%
325x3 80%
365x5 90% PR set 1 RIR
285x5 70%
285x5
285x5
285x5
285x5

Pull Up
8
8
8
8

Push up
40x12 +5lbs
40x12
40x12

Summary: I wanted 6 reps with 365 for my deadlift but form and technique would of suffered. I had one rep in reserve had I gone for it so I’ll take that. I have two days of rest upcoming then it’s week 2. Hope everyone is doing good and their training is going well.

Very good work dude. Smart job on stopping 1 rep prior; a PR is still a PR too so that’s awesome.

[Raigs]

Nice PR at 365 5 reps there is awesome. Next week surely will give you that 6th rep.

[Anthony21]

Very good work dude. Smart job on stopping 1 rep prior; a PR is still a PR too so that’s awesome.

Yeah I rather be smart about my training rather than my ego taking over.