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  1. #271
    Registered User Filmbuff81's Avatar
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    Nice session, guessing/hoping you’re feeling pretty decent.
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  2. #272
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice session, guessing/hoping you’re feeling pretty decent.
    Yeah man I’ve been feeling good. I’m going to get tested again on 01/08 which I’m sure will come back negative, hopefully lol.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #273
    Work in Progress CW47's Avatar
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    You're putting in some great work! Who says there's not enough volume in 5/3/1, lol.
    What do your cycles look like long term? You doing 2 leaders in a row followed by 1 anchor, or something different? How often do you change up your leaders?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  4. #274
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    You're putting in some great work! Who says there's not enough volume in 5/3/1, lol.
    What do your cycles look like long term? You doing 2 leaders in a row followed by 1 anchor, or something different? How often do you change up your leaders?
    I remember when that was one big complaint with the original 531. Now with Forever volume isn’t an issue at all with how may ways you can set up training.

    Yeah so I run 2 leader cycles followed by 1 anchor cycle. I’ll run at least two leaders of a template. Once I’m done with my anchor cycle I’ll try another brand new leader template.

    I like to try new templates to see what works and what doesn’t. So far I’ve done BBB for two leader cycles and enjoyed it. It’s great for hypertrophy and adding some size.

    Now it’s two leaders of SSL.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  5. #275
    Work in Progress CW47's Avatar
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    Originally Posted by Anthony21 View Post
    I remember when that was one big complaint with the original 531. Now with Forever volume isn’t an issue at all with how may ways you can set up training.

    Yeah so I run 2 leader cycles followed by 1 anchor cycle. I’ll run at least two leaders of a template. Once I’m done with my anchor cycle I’ll try another brand new leader template.

    I like to try new templates to see what works and what doesn’t. So far I’ve done BBB for two leader cycles and enjoyed it. It’s great for hypertrophy and adding some size.

    Now it’s two leaders of SSL.
    Nice! That's exactly what I was doing for basically all of 2018 and into the beginning of 2019. One of the best things about 5/3/1 is its flexibility and variety.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  6. #276
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Nice! That's exactly what I was doing for basically all of 2018 and into the beginning of 2019. One of the best things about 5/3/1 is its flexibility and variety.
    It’s definitely flexible and fits my garage gym with the equipment that I have nicely.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #277
    Registered User Anthony21's Avatar
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    Jan 3, 2021
    C4, W1, D3
    Bodyweight 194.8

    Barbell overhead press
    95x5 70%
    110x5 80%
    120x5 90%
    110x5 80%
    110x5
    110x5
    110x5
    110x5

    Barbell tricep extension
    100x10 +2 reps
    100x10
    100x10

    Inverted row
    0x10
    0x10
    0x10
    0x10

    Band Face pull
    0x25
    0x25
    0x25
    0x25
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  8. #278
    Registered User musclehead09's Avatar
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    Good work throughout the holidays man. Good and steady progress.
    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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  9. #279
    Registered User Anthony21's Avatar
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    Originally Posted by musclehead09 View Post
    Good work throughout the holidays man. Good and steady progress.
    Thanks man.

    Jan 4, 2021
    C4, W1, D4
    Bodyweight 195.8

    Deadlift
    290x5 70%
    330x5 80%
    375x5 90%
    330x5 80%
    330x5
    330x5
    330x5
    330x5

    Barbell glute bridge
    135x12
    135x12
    135x12

    Pulldowns
    80x15
    80x15
    80x15
    80x15

    Push up
    50x12 +5lbs
    50x12
    50x12
    Last edited by Anthony21; 01-05-2021 at 11:20 AM.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  10. #280
    Registered User Anthony21's Avatar
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    Jan 7, 2021
    C4, W2, D1
    Bodyweight 197

    Bench Press
    140x5 65%
    160x5 75%
    180x5 85%
    160x5 75%
    160x5
    160x5
    160x5
    160x5

    Barbell Row
    215x10 +2 reps
    215x10
    215x10

    Jm press
    70x10 +5lbs
    70x10
    70x10

    Face pulls
    35x25
    35x25
    35x25
    Last edited by Anthony21; 01-07-2021 at 02:04 PM.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  11. #281
    Registered User Anthony21's Avatar
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    Jan 8, 2021
    C4, W2, D2
    Bodyweight 194.6

    Squat
    200x5 65%
    230x5 75%
    260x5 85%

    SSB Squat
    210x5 75%
    210x5
    210x5
    210x5
    210x5

    SSB Good Morning
    115x12 +5lbs
    115x12
    115x15

    Pull Up
    12
    8
    8
    6
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  12. #282
    ... Raigs's Avatar
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    Staying strong in here. Sorry been Mia work has been busy.

    Nice volume in those workouts. How 5/3/1 is working well for you.
    My “training log”
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  13. #283
    Registered User Filmbuff81's Avatar
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    Nice job. Going strong.
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  14. #284
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    Staying strong in here. Sorry been Mia work has been busy.

    Nice volume in those workouts. How 5/3/1 is working well for you.
    Originally Posted by Filmbuff81 View Post
    Nice job. Going strong.
    Thanks fellas I appreciate it.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  15. #285
    Registered User Anthony21's Avatar
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    Jan 10, 2021
    C4, W2, D3
    Bodyweight 197

    Barbell overhead press
    90x5 65%
    100x5 75%
    115x5 85%
    100x5 75%
    100x5
    100x5
    100x5
    100x5

    Barbell tricep extension
    105x8 +5lbs
    105x8
    105x8

    Inverted row
    25x10
    25x10
    25x10

    Banded lateral raise
    0x15
    0x15
    0x15
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #286
    Registered User Anthony21's Avatar
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    Jan 11, 2021
    C4, W2, D4
    Bodyweight 196.4

    Deadlift
    270x5 65%
    310x5 75%
    350x5 85%
    310x5 75%
    310x5
    310x5
    310x5
    310x5


    Barbell glute bridge
    145x12
    145x12
    145x12

    Pull Up
    6
    6
    6
    Last edited by Anthony21; 01-16-2021 at 10:15 AM.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  17. #287
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    Jan 11, 2021

    Bodyweight 196.4

    Deadlift
    270x5 65%
    310x5 75%
    350x5 85%
    310x5 75%
    310x5
    310x5
    310x5
    310x5


    Barbell glute bridge
    145x12
    145x12
    145x12

    Pull Up
    6
    6
    6
    Holy deadlift volume! Great work dude. Very good progress in here.
    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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  18. #288
    Registered User Anthony21's Avatar
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    Originally Posted by musclehead09 View Post
    Holy deadlift volume! Great work dude. Very good progress in here.
    Thanks man. I’m just trying to chip away one training session at a time.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  19. #289
    ... Raigs's Avatar
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    Look at all that work in here. Killer session on the dead’s! I hope you felt those in the lower back
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  20. #290
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    Look at all that work in here. Killer session on the dead’s! I hope you felt those in the lower back
    Thank you and personally, I don't want to feel my deadlift in my lower back lol.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  21. #291
    Registered User Anthony21's Avatar
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    Jan 14, 2021
    C4, W3, D1
    Bodyweight 196.6

    Bench Press
    160x5 75%
    180x5 85%
    205x5 95%
    180x5 85%
    180x5
    180x5
    180x5
    180x5

    Jm press
    75x10 +5lbs
    75x10
    75x10

    Band Face pull
    0x25
    0x25
    0x25

    Barbell Row
    225x8 PR!
    225x8
    225x8



    Summary: This morning's training session was amazing. I received my Rogue Monster Lite mono lift attachment for my Rep PR4000 power rack. This was my first training session using them and they are definitely worth the investment, especially since I train by myself. Not having a hand-off is a detriment to anyone's training but the mono lift eliminates that on the bench.

    I felt a lot more stable during my benching and just felt it eliminated that extra waste energy with lifting off. My bench felt great and I set a PR on my barbell row which I was stoked about.



    Tomorrow is squats and I'll be testing the mono lifts out with that. I hope everyone is staying safe and going strong with their training.
    Last edited by Anthony21; 01-15-2021 at 09:34 AM.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  22. #292
    Registered User Anthony21's Avatar
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    Jan 15, 2021
    C4, W3, D2
    Bodyweight 196.6

    Squat
    230x5 75%
    260x5 85%
    290x5 95%

    SSB Squat
    235x5 85%
    235x5
    235x5
    235x5
    235x5

    Pull Up
    8
    8
    8

    Leg Raises
    10
    10
    10

    Push up
    0x25
    0x25
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  23. #293
    Registered User WolfRose7's Avatar
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    Strap safeties, mono attachment. Oof.

    Loving the gym set up.
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  24. #294
    Registered User Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    Strap safeties, mono attachment. Oof.

    Loving the gym set up.
    Thanks man. I’m thinking the next piece I add is the lat pull down/low row attachment for my rack. It would add more versatility.
    Last edited by Anthony21; 01-17-2021 at 10:55 AM.
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  25. #295
    Work in Progress CW47's Avatar
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    Dude! I love your setup! I'm hoping to get that rack and mono's at some point too. How was the monolift for squats?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by Anthony21 View Post
    Thanks man. I’m thinking the next piece I add is the lat pulled/low row attachment for my rack. I’m add more versatility.
    Personally I'd probably go jammer arms first, unless you have those already.
    Can't exactly go wrong with a Pulldown attachment though, always nice to have.
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  27. #297
    Registered User Filmbuff81's Avatar
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    Awesome workouts and that rig looks sweet.
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    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    Dude! I love your setup! I'm hoping to get that rack and mono's at some point too. How was the monolift for squats?
    Thank you, man. You looking to get a Rep rack or something else?

    Originally Posted by WolfRose7 View Post
    Personally I'd probably go jammer arms first, unless you have those already.
    Can't exactly go wrong with a Pulldown attachment though, always nice to have.
    Yeah jammer arms would be sweet as well. I have them on my wish list for sure.

    Originally Posted by Filmbuff81 View Post
    Awesome workouts and that rig looks sweet.
    Thanks, bro.
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  29. #299
    Registered User Anthony21's Avatar
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    Jan 17, 2021
    C4, W3, D3
    Bodyweight 198.6

    Barbell overhead press
    100x5 75%
    115x5 85%
    130x5 95%
    115x5 85%
    115x5
    115x5
    115x5
    115x5

    Band Face pull
    0x25
    0x25
    0x25
    0x25

    Barbell tricep extension
    105x10 +2 reps
    105x10
    105x10

    Meadows row
    75x12 +5lbs
    75x12
    75x12

    Barbell upright row
    65x12
    65x12
    65x12

    Summary: Very solid morning lifting. OHP felt good, as did the rest of the training. Definitely like the addition of Meadow's rows (thanks for that one CW) and barbell upright rows. I'll be keeping them in the mix.
    Last edited by Anthony21; 01-17-2021 at 11:03 PM.
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  30. #300
    Work in Progress CW47's Avatar
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    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.
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