Anthony21's Training Log

[Anthony21]

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

[Anthony21]

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
30x25

[Anthony21]

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
0x15

[Raigs]

Very strong dead at only 85% mirin

[Anthony21]

Very strong dead at only 85% mirin

Thanks, man. My calories have increased and finally broke the 3k mark so I'm hoping that helps my lifts here coming up.

[Anthony21]

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
35x15

[Anthony21]

Sep 15, 2020
C4, W3, D2
5s Pro BB
Bodyweight 183

Squat
195x5 75%
220x5 85%
250x5 95%
155x10 60% BBB
155x10
155x10
155x10
155x10

Chin Up
40x8 +5lbs
40x8
40x8
40x6

Push up
0x20
0x20
0x10

Band pull aparts
0x25
0x20
0x25
0x20

[mikey09120]

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
35x15

Awesome. Looking shredded man!

[Anthony21]

Awesome. Looking shredded man!

Currently not shredded as I've bene bulking for the last 2 months also but appreciate it.

[mikey09120]

Currently not shredded as I've bene bulking for the last 2 months also but appreciate it.

Ah, makes sense. what do you look like currently? Bulking is good!

[Anthony21]

Ah, makes sense. what do you look like currently? Bulking is good!

[mikey09120]

Lost some shreds but looking noticeable bigger all around! Keep it up man.

Goals af

[Anthony21]

Lost some shreds but looking noticeable bigger all around! Keep it up man.

Goals af

Yeah my focus right now is adding some size along with increasing my strength on my core lifts.

[Raigs]

You are getting big and the numbers show it. Nice work on the squats! Still pretty tight for bulking looks like you are doing it right

[Anthony21]

You are getting big and the numbers show it. Nice work on the squats! Still pretty tight for bulking looks like you are doing it right

Trying to do it right man. Even though I'm bulking I still need to be cognizant of how much I'm eating as I find it easier to try to justify going over my macros all because I'm bulking.

[Anthony21]

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 aparts

[Anthony21]

Sep 18, 2020
C4, W3, D4
531 5s Pro BBB
Bodyweight 185

Deadlift
280x5 75%
315x5 85%
350x5 95%
220x10 60% BBB
220x10
220x10
220x10
220x10

Pull Up
10
10
8
4

Push up
0x20
0x20
0x20

[Anthony21]

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.

[Anthony21]

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.

[Anthony21]

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
50x10

[Raigs]

You had a headache and crushed it nice shoulder session. Strong weights on the recent workouts nice job.

[Anthony21]

You had a headache and crushed it nice shoulder session. Strong weights on the recent workouts nice job.

Thanks man. Training sessions have definitely been going good.

[Anthony21]

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.

[musclehead09]

Subbed, FSL BBB is barbaric! Good work in here.

[Filmbuff81]

Lookin good and training hard.

Glad to see you’re going strong after all this time.

[Anthony21]

Subbed, FSL BBB is barbaric! Good work in here.

It really takes a lot out of you when it comes to squats and deadlifts. Thanks for subbing.

Lookin good and training hard.

Glad to see you’re going strong after all this time.

Dang a blast from the past. How have you been man?

[Filmbuff81]

It really takes a lot out of you when it comes to squats and deadlifts. Thanks for subbing.



Dang a blast from the past. How have you been man?

Not bad you?

Interesting year so it’s been an adventure to say the least.

[Anthony21]

Not bad you?

Interesting year so it’s been an adventure to say the least.

I’ve been good man.

2020 has been crazy to say the least.

[Anthony21]

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
0x6

[Anthony21]

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.