Sep 8, 2020
C4, W2, D2
531 5s Pro BBB
Bodyweight 181.4
Squat
170x5 65%
195x5 75%
220x5 85%
140x10 55% BBB
140x10
140x10
140x10
140x10
Chin Up
35x8 +2 reps
35x8
35x8
35x8
Push up
0x12
0x12
0x12
0x12
Face pulls
35x10
35x15
35x25
35x25
Neck extension
25x25
25x25
25x25
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Thread: Anthony21's Training Log
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09-11-2020, 11:52 AM #91
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-11-2020, 11:54 AM #92
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 10, 2020
C4, W2, D3
531 5s Pro BBB
Bodyweight 182.6
Barbell overhead press
80x5 65%
90x5 75%
100x5 85%
Bench Press
100x10 55% BBB
100x10
100x10
100x10
100x10
Pendlay row
165x8 +5lbs
165x8
165x8
165x8
Face pulls
30x25
30x25
30x25
30x25My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-11-2020, 11:57 AM #93
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 11, 2020
C4, W2, D4
5s Pro BBB
New calories set
Calories set at 3,087
Protein: 169
Carbs: 371
Fat: 103
Bodyweight 184.6
Deadlift
240x5 65%
280x5 75%
315x5 85%
200x10 55% BBB
200x10
200x10
200x10
200x10
Pull Up
10
10
10
Push up
0x15
0x15
0x15My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-11-2020, 08:32 PM #94
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09-11-2020, 08:37 PM #95
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09-16-2020, 03:28 PM #96
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 14, 2020
C4, W3, D1
531 5s Pro BB
Bodyweight 182.8
Bench Press
130x5 75%
150x5 85%
165x5 95%
Barbell overhead press
70x10 60% BBB
70x10
70x10
70x10
70x10
Barbell Row
170x12
170x12
170x12
170x12
Cable overhead extension
35x15
35x15
35x15
Barbell shrug
170x10
170x10
170x10
Face pulls
35x15
35x15
35x15
35x15
35x15My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-16-2020, 03:31 PM #97
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09-16-2020, 03:34 PM #98
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09-16-2020, 03:43 PM #99
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09-16-2020, 03:46 PM #100
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09-16-2020, 03:56 PM #101
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09-16-2020, 03:57 PM #102
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09-16-2020, 04:08 PM #103
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09-16-2020, 07:18 PM #104
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09-16-2020, 07:59 PM #105
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09-17-2020, 12:34 PM #106
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 17, 2020
C4, W3, D3
5s Pro BBB
Bodyweight 183.8
Barbell overhead press
90x5 75%
100x5 85%
110x5 95%
Bench Press
130x10 75%
130x10
130x10
130x10
130x10
Pendlay row
165x10 +2 reps
165x10
165x10
165x10
Tricep press down
45x12
45x12
45x12
Face pulls
45x15
45x15
45x12
*200 total reps for band pull apartsMy training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-18-2020, 01:04 PM #107
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09-21-2020, 02:43 PM #108
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 21, 2020
C5, W1, D1
531 5s Pro BBB FSL
Bodyweight 183.5
Bench Press
130x5 70%
140x5 80%
160x5 90%
130x10 70% FSL BBB
130x10
130x10
130x10
130x10
Band pull aparts
0x25
0x25
0x25
0x25
Barbell Row
175x10 +5lbs
175x10
175x10
175x10
175x10
Barbell tricep extension
75x8
75x8
75x8
Barbell Bicep Curl
75x8
75x11 +1 rep
75x11
Summary: So for this Leader of BBB I'll be using First Set Last (FSL) percentages for the BBB (Boring But Big) supplemental work. So Week 1 will be 70%, Week 2 65%, and Week 3 75%.
Today's training session was awesome. I had probably one of the best pumps throught out training that I've had in a while. Now I don’t chase a pump in training but it still feels good to have one through out.
Bench felt strong and reps felt fast which is all I can ask for.Last edited by Anthony21; 09-21-2020 at 10:51 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-22-2020, 09:50 PM #109
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 22, 2020
C5, W1, D2
531 5s Pro w/FSL BBB
Bodyweight 183.6
Squat
190x5 70%
215x5 80%
240x5 90%
190x10 70% BBB FSL
190x10
190x10
190x10
190x10
Pull Up
10
10
10
10
Push up
0x10
0x10
0x10
0x10
Summary: Sh!t was brutal doing 5x10 @ 70% for squats. I had a nauseous type headache through out that I haven't had for a while. It was definitely a squat session I had to earn.
Tomorrow is a rest day and my OHP day is on Thursday.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-24-2020, 09:51 AM #110
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 24, 2020
C5, W1, D3
531 5s Pro FSL BBB
Bodyweight 185
Barbell overhead press
90x5 70%
100x5 80%
120x5 90%
90x10 70% FSL BBB
90x10
90x10
90x10
90x10
Pendlay row
170x10 +5lbs
170x10
170x10
170x10
170x10
Band pull aparts
0x25
0x25
0x25
0x25
Pushdowns
50x10
50x10
50x10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-24-2020, 10:54 AM #111
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09-24-2020, 02:39 PM #112
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09-25-2020, 11:58 AM #113
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 25, 2020
C5, W1, D4
531 5s Pro FSL BBB
Bodyweight 185.2
Deadlift
265x5 70%
300x5 80%
340x5 90%
265x10 70% FSL
265x10
265x10
265x10
265x10
Face pulls
50x20
50x20
50x20
50x20
Push up
0x10
0x10
0x10
0x10
Summary: After this cycle, I don't think I'll be doing BBB for my deadlift. Doing 5x10 deadlifts just drains me and leaves me feeling dead for the rest of my training session which I'm not a fan of.
Two days of rest coming up then it's week 2 with 65%, 75%, & and 85% working percentages.Last edited by Anthony21; 09-25-2020 at 01:16 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-26-2020, 08:49 PM #114
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09-26-2020, 09:07 PM #115
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09-26-2020, 10:14 PM #116
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09-27-2020, 01:26 PM #117
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09-28-2020, 08:54 AM #118
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09-28-2020, 12:27 PM #119
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
What's up, everyone. So over the past two days, I watched a powerlifting meet that took place in Oregon (where I use to live). I was watching the live stream on YouTube and just remembered how much I loved doing meets and training in that fashion.
I got the itch so to speak to go back to training using a powerlifting type of program. I feel that I personally haven't benefited much from 531 over the past 6 cycles. Now granted I haven't tested any 1RM or anything like that but 531 doesn't really train around building up your 1rm.
It was a good program to use to get back into training after the whole COVID pandemic. It did help me get back into a routine once I had my garage gym up and running. Aside from that I just feel right now I want to focus on a powerlifting specific routine because after watching that meet I'm definitely motivated to venture down that path.
Whether or not I want to do an actual meet is undetermined. For now, though I decided to switch programs and refocus my training differently. With that said I opted to go with Candito's 6-week strength program. It's a program that I have run years ago with great results for my squat, and my deadlift. I remember it helped me reach my first 500lb deadlift at a meet. Now I was 225+lbs back then but still, it's near and dear to my heart in that sense.
Now the issue with the program is the lack of progress I made with my bench press. So I'm trying to find a 6-week bench specific program that can be run alongside the program. If any of you have recommendations for a 6-week bench specific program I'd definitely appreciate it.
With that said, today was the start of Cycle one and it was a good one.
Sep 28, 2020
Candito 6 Week Strength Program
C1, W1, D1
Bodyweight 185.6
Squat
230x6
230x6
230x6
230x6
Deadlift
330x6
330x6
Bird dog
0x6
0x6Last edited by Anthony21; 09-28-2020 at 12:33 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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09-29-2020, 08:28 AM #120
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sep 29, 2020
Nuckol's 3x Intermediate Bench
W1, C1, D1
Bodyweight 185
Bench Press
140x5 75%
140x5
140x5
140x5
140x5
Barbell Row
175x12 +2 reps
175x12
175x12
175x12
Band pull aparts
0x20
0x20
0x20
0x20
0x20
Summary: I'll be pairing Greg Nuckol's 3x Intermediate Bench (medium) program with Candito's 6 week Strength Program. This was day one which just consisted of a 5x5. The program called for curls afterwards but I went with a barbell row and band pull aparts for my accessory. I figured this is more beneficial towards my bench.
Solid bench session this morning. All my reps were paused reps since I haven't done any pause work for a while. Tomorrow is a rest day and Thursday will be my second bench day for the week.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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