Anthony21's Training Log

[Anthony21]

I got my blemished Transformer Bar today. Let me tell you there wasn't one single blemish that I could find on this bar.

It is an absolute unit of a bar and I can't wait to start using it in my training. My only concern is the length of the handles. I tried some squats with it with just no weight on it. Keeping my elbows tight and into my sides resulted in the handles hitting the top of my knees. I adjusted by flaring my elbow out a little and shifting the handles forward as I got into the squat hole, which was better.

Other than that I'll see how it performs, but I feel I won't be disappointed.

[CW47]

Solid training. How are you liking the cambered bar now that you've had it for some time?

[Anthony21]

Solid training. How are you liking the cambered bar now that you've had it for some time?

I like that bar a lot and definitely recommend one.

[CW47]

Somehow I missed your post about the Transformer Bar yesterday. That thing looks awesome!
I see what you mean about the handles though. Are they removable?

[Anthony21]

Somehow I missed your post about the Transformer Bar yesterday. That thing looks awesome!
I see what you mean about the handles though. Are they removable?

The handles are able to be removed but you do miss out on the knurling. I think once I start training with it and find my groove the handles shouldn't be an issue.

[CW47]

The handles are able to be removed but you do miss out on the knurling. I think once I start training with it and find my groove the handles shouldn't be an issue.

Interesting. Have you checked to see if there are different handles available for it? Might be worth looking into, even though that sort of thing always ends up costing more than it should.

[Anthony21]

Interesting. Have you checked to see if there are different handles available for it? Might be worth looking into, even though that sort of thing always ends up costing more than it should.

Kabuki doesn't sell any shorter handles currently but hopefully some time in the future they do.

I'm sure it'll just be a small adjustment and if worst comes to worse I can always take the handles off.

Jun 17, 2022
Bodyweight 198

531 BBB C2, W3, D1

Bench Press
150x5
170x5
190x5 @8
*first three sets all paused reps
120x10 Cambered bar
120x10
120x10
120x10
120x10

A. Dips
35x9 +1 rep
35x9 +1 rep
35x9 +1 rep

B. Chest supported DB row
60x12
60x12
60x12

This morning's training was great. My bench felt good and my top set was solid. Going forward I'll be rating my top sets just to get a better feel for using RPE. It'll only benefit me going forward I feel. It'll also help me gauge if I'm making improvements and what not.

[Anthony21]

I was pretty pumped to get my first training session in with my Transformer Bar. I am just replacing all my squat work with it going forward. There's no need to use a barbell for squat work at this point in my training.

I included a video of my three working sets. You'll notice at the bottom of the squat I flare my elbows out to avoid any interference with the handles and to be able to hit depth. I don't know if I'm doing it correctly or not. Those that are more experienced with the bar if you can chime in and let me know I'd appreciate it.

Other than that the bar feels absolutely amazing! I had the bar set in the low bar squat position. I do notice you have to grip the handles a bit more in order to keep the bar tight on your back.

For my accessory work, I set it up on the hinge setting and did good mornings with it. This setting felt f'n good and so perfect for good mornings. It'll be an accessory movement I keep going forward.

Jun 18, 2022
Bodyweight 199

531 BBB C2, W3, D2

Squat
160x5
180x5
200x5 @7
130x10
130x10
130x10

Good morning
105x10
105x10
105x10

Pull Up
8
8
8

[CW47]

I think I misunderstood the issue you were explaining with the handles. For some reason I was thinking that the actual handles were interfering with your squat pattern. It looks like it's more do to with your arms though. Have you played around with placing your hands further up the handles instead of near the ends?

[Anthony21]

I think I misunderstood the issue you were explaining with the handles. For some reason I was thinking that the actual handles were interfering with your squat pattern. It looks like it's more do to with your arms though. Have you played around with placing your hands further up the handles instead of near the ends?

I can definitely try that next time. I was also given the recommendation to bring the handles slightly forward and up next time and that will also help.

[Filmbuff81]

Very cool bar and being able to swap the position for different movements sounds amazing.

[Anthony21]

Very cool bar and being able to swap the position for different movements sounds amazing.

It's definitely awesome to have several variations to pick from.

Jun 20, 2022
Bodyweight 199.2

531 BBB, C2, W3, D3

Barbell overhead press
90x5
100x5
115x5 @7
70x10 Cambered bar
70x10
70x10
70x10
70x10

A. Incline Dumbbell Press
55x10 +5lbs
55x10
55x10

B. Pulldowns
130x12 +2 reps
130x12 +2 reps
130x12 +2 reps

Face pulls
35x15
35x15
35x15

Hammer Curl
45x12 +2 reps
45x12 +2 reps
45x12 +2 reps

[Anthony21]

This morning's training session was a great way to end the second mesocycle.

Deadlifts were a breeze and felt good. The front squat setting on the Transformer Bar is awesome!

Not having to worry about straining my wrist to get into a front rack position for a front squat is such a huge relief. Using the front squat setting definitely feels like a front squat.

I'm definitely going to love this setting on my deadlift day. I went ahead and held the handles a bit higher this time and that resolved the issue of the lower part of the handles causing the elbow flare. Everything felt dialed in.

Jun 21, 2022
Bodyweight 198.8

531 BBB C2, W3, D4

Deadlift
210x5
240x5
270x5 @6.5
170x10
170x10
170x10

Transformer Bar Front Squat
145x10
145x10
145x10

Barbell Row
135x12
135x12
135x12

[CW47]

Awesome! I've always been skeptical about it actually feeling like a front squat. Glad to hear that it lives up to its claims and that the bar is working out well for you. Opens up a lot of options for sure.

[Anthony21]

Awesome! I've always been skeptical about it actually feeling like a front squat. Glad to hear that it lives up to its claims and that the bar is working out well for you. Opens up a lot of options for sure.

It definitely feels like a front squat. You have to stay upright through out just just a front squat, minus all the discomfort of a front rack position lol.

I received my Rep Fitness lat pull-down / low row attachment for my rack. I put it together after work and it's awesome.

I'm glad I got it as it adds more functionality to my power rack, saves on space, and adds more versatility to my training.

[CW47]

Congrats! Looks awesome.

[Anthony21]

Congrats! Looks awesome.

Thanks man!

[Anthony21]

Jun 24, 2022
Bodyweight 199.2

531 C3, W1, D1 PR SET W/FSL ANCHOR

Bench Press
140x3
160x3
180x11 PR set @ 9.5
140x5 Cambered bar
140x5
140x5
140x5
140x5



Dips
35x10 +1 rep
35x10 +1 rep
35x10 +1 rep

Seated pulley back row
90x15
110x15
110x15
110x15

Solid morning training session. My bench felt nice and strong and was content on the top set of 180.

Using my new lat pull-down/low-row attachment was awesome. I used some Super Lube lubricant on the guide rods and the movement is so smooth. Using the low row was great!

It was a solid start to the third cycle.

[CW47]

Bench is looking good - very nice session.

I was surprised by how smooth the cable system is. Really surpassed my expectations. I'm glad to hear that you're seeing the same thing.

[Anthony21]

Bench is looking good - very nice session.

I was surprised by how smooth the cable system is. Really surpassed my expectations. I'm glad to hear that you're seeing the same thing.

Yeah man it's one hell of an addition to my rack. Rep is coming out with a weight stack that cna replace the plate loaded version.

[Anthony21]

Jun 25, 2022
Bodyweight 195.6

531 C3, W1, D1 PR Set w/FSL Anchor

Transformer Bar low bar squat
155x3
180x3
200x10 @8 or 2RIR



155x5
155x5
155x5
155x5
155x5

Transformer Bar good morning
155x8
155x8
155x8

Pull Up
8
8
8

This morning's training went well. With the Transformer Bar squats, I moved the handles forward and slightly up as I descended and felt that helped a lot in the low bar position. I followed that up with some good mornings which I like a lot using the hinge setting on the bar. It feels way more natural than using a barbell for good mornings.

I added some wall control to help some clutter around my garage gym and it definitely helped and also looks nice.

[Anthony21]

Jun 27, 2022
Bodyweight 197.6

Barbell overhead press
90x3
100x3
110x10 @ 2RIR



90x5 Cambered bar
90x5
90x5
90x5
90x5

Incline Dumbbell Press
60x10 +5lbs
60x10
60x10

Pulldowns
110x12
110x10
110x10
110x10

[Anthony21]

Jun 28, 2022
Deadlift
200x3
230x3
260x12 @2RIR
200x5
200x5
200x5

Transformer Bar Front Squat
150x8 +5lbs
150x8
150x8



Chest supported DB row
65x15 +5lbs
65x15
65x12

[Anthony21]

Jul 2, 2022
Bodyweight 198

531 C3, W2, D2

Transformer Bar low bar squat
145x5
165x5
190x5
145x5 Banded w/pro mini
145x5
145x5
145x5
145x5

Transformer Bar good morning
160x6 +5lbs
160x6
160x6

Pull Up
10 +2 reps
10 +2 reps
10 +2 reps

[Anthony21]

Happy 4th. Hope you all have a safe and memorable one.

Jul 4, 2022
Bodyweight 200.6

531 C3, W2, D3 PR SET w/FSL Anchor

Barbell overhead press
80x5
90x5
110x5
80x5
80x5
80x5
80x5
80x5

Incline Dumbbell Press
65x8 +5lbs
65x6
65x8

Pulldowns
110x12
110x12 +2 reps
110x12 +2 reps
110x12 +2 reps

Tricep press down
20x15
30x12
30x14

Zottman curls
30x8
30x8
30x8

[Anthony21]

Jul 5, 2022
Bodyweight 201.6

531 C3, W2, D4 PR SETS w/FSL

Deadlift
190x5
220x5
250x5
190x5
190x5
190x5
190x5
190x5

Transformer Bar Front Squat
160x8 +10lbs
160x8
160x8
160x8

Chest supported EFTS American cambered bar row
110x15
115x15
120x15
120x15
120x12

Reverse hyper
90x25
90x25

[CW47]

You're on a roll. Good stuff!

[Anthony21]

You're on a roll. Good stuff!

Training is going well. One thing I can attribute to that is no longer being in a cutting phase and eating at maintenance which is around 3k calories. Due to that my training is feeling good since I'm feeling a lot stronger with the increase in calories.

[Anthony21]

07/06/2022

Rest day

One thing I started doing that I've neglected for a while now is cardio. At the end of my 4 lifting sessions, I've been doing about a 10-minute steady state run. On my off days, I do about a mile of low-intensity steady-state cardio on an incline and just walk. That is what I did today for exactly 1 mile at an incline of 7 and just a speed of around 2.7.

I believe this will only benefit my training by improving my conditioning and just providing an overall benefit to health.

[Anthony21]

Jul 8, 2022
Bodyweight 200.6

531 C3, W3, D1 PR SET w/FSL ANCHOR

Bench Press
150x5
170x3
190x8 @9.5 E1RM 240


150x5 Cambered bar
150x5
150x5
150x5
150x5

Dips
45x8 +5lbs
45x8
45x8
20 REPS W/ Body weight

Seated pulley back row
140x12 +20lbs
140x12
140x12
140x12

Dumbbell Bicep Curl
35x10
35x10
35x8