Anthony21's Training Log

[Anthony21]

Today is a rest day for me and I thought I'd update anyone following what "program" i'm following. I have been guilty of program hopping as I started to finally get back into training. It's something I definitely don't advocate but for some reason I was going down that road.

I finally decided to go back to what felt good for me and recovery which is 5/3/1. Instead of explaining why I decided on that I'll just leave it at that. I'm content with my decision and happy I can now move forward with a program I plan on sticking with for the foreseeable future.

Currently for my 2 Leader cycles I'm running 5s Pro w/FSL. I'll be benching and OHP twice a week to see if the frequency helps with my pathetic upper body strength. Squats and Deads will be once a week.

[Anthony21]

Jul 4, 2020
C1, W1, D3
531 5s Pro w/FSL
Bodyweight 178

Barbell overhead press
70x5 65%
80x5 75%
90x5 85%

Bench Press
100x5 65% FSL
100x5
100x5
100x5
100x5

Pendlay row
145x9
145x9
145x9

SSB JM Press
110x9
110x9
110x9

Face pulls
20x12 3 sets prior to OHP
20x12
20x12
20x12 Super set with OHP
20x12
20x15

[Anthony21]

Jul 5, 2020
C1, W1, D4
531 5s Pro w/FSL
Bodyweight 177.6

Deadlift
220x5 65%
255x5 75%
290x5 85%
220x5 65% FSL
220x5
220x5
220x5
220x5

SSB reverse lunge
60x12
60x12
60x12

Pull Up
8
8
8

Push up
0x12
0x12
0x12

[Anthony21]

Jul 6, 2020
C1, W2, D1
531 5s Pro w/FSL
Bodyweight 177

Bench Press
110x5 70%
130x5 80%
145x5 90%

Barbell overhead press
80x5 70% FSL
80x5
80x5
80x5
80x5

Barbell Row
150x8
150x8
150x8

Face pulls
25x15
25x15
25x15
25x15
25x15

Pushdowns
25x12
25x12
25x12
25x12

[Anthony21]

Jul 7, 2020
C1, W2, D2
531 5s Pro w/FSL
Bodyweight 176.4

Squat
160x5 70%
185x5 80%
210x5 90%
160x5 70% FSL
160x5
160x5
160x5
160x5

Chin Up
15x6
15x6
15x6
15x6
15x6

Push up
25x15
25x12
25x12

Leg Raises
12
12
12

[Anthony21]

Jul 9, 2020
C1, W2, D3
531 5s Pro w/FSL
Bodyweight 176.2

Barbell overhead press
80x5 70%
90x5 80%
100x5 90%

Bench Press
110x5 70% FSL
110x5
110x5
110x5
110x5

Overhead tricep cable extension
35x12
35x12
35x10

Pendlay row
145x10
145x10
145x10

[Anthony21]

Jul 10, 2020
C1, W2, D4
531 5s Pro w/FSL
Bodyweight 175.2

Deadlift
240x5 70%
270x5 80%
310x5 90%
240x5 70% FSL
240x5
240x5
240x5
240x5

Pull Up
9
9
9

Summary: This workout felt like absolute sh!t. I believe my low caloric deficit I've been in has caught up to me. I went ahead and increased my calories to maintenance and will stay at that caloric amount for 2 weeks and see if I want to get back on a slow cut or move to another goal.

[Anthony21]

Jul 13, 2020
C1, W3, D1
531 5s Pro w/FSL
Bodyweight 176.2

Bench Press
120x5 75%
135x5 85%
150x5 95%

Barbell overhead press
80x5 75% FSL
80x5
80x5
80x5
80x5

Barbell flexion row
95x12
95x12
95x12

SSB JM Press
110x10 +1 rep
110x10 +1 rep
110x10 +1 rep

Face pulls
25x15
25x20
25x20

Barbell Bicep Curl
55x10
55x10
55x10

[Anthony21]

Jul 14, 2020
C1, W3, D2
531 5s Pro w/FSL
Bodyweight 175.8

Squat
170x5 75%
195x5 85%
220x5 95%
170x5 75% FSL
170x5
170x5
170x5
170x5

Chin Up
10
10
10
10

Push up
0x20 Decline
0x20 Decline
0x20 Decline

[Anthony21]

Jul 16, 2020
C1, W3, D3
531 5s Pro w/FSL
Bodyweight 177.2

Barbell overhead press
80x5 75%
90x5 85%
105x5 95%

Bench Press
120x5 75% FSL
120x5
120x5
120x5
120x5

Pendlay row
145x11
145x11
145x11

Pushdowns
40x10
40x10
40x10
40x10

Face pulls
40x12
40x12
40x12

[Anthony21]

Jul 17, 2020
C1, W3, D4
531 5s Pro w/FSL
Bodyweight 175.6

Deadlift
255x5 75%
290x5 85%
320x5 95%
255x5 75% FSL
255x5
255x5
255x5
255x5

SSB reverse lunge
110x8
110x8
110x8

Pull Up
10
10
10
10

Neck extension
25x25
25x25

Push up
0x25
0x25

Summary: Ended the first cycle on a good note. Start of cycle 2 starts next Monday.

[Anthony21]

Jul 20, 2020
C2, W1, D1
531 5s Pro w/FSL
Bodyweight 177.4

Bench Press
115x5 70%
130x5 80%
150x5 90%

Barbell overhead press
80x5 70% FSL
80x5
80x5
80x5
80x5

Barbell Row
150x10
150x10
150x10
150x10
150x10

Pushdowns
35x12
35x12
35x12
35x12

Barbell shrug
150x10
150x10
150x10

Barbell Bicep Curl
60x10
60x10
60x10

Face pulls
35x15
35x15
35x15
35x15

[Anthony21]

Jul 21, 2020
C2, W2, D2
531 5s Pro w/FSL
Bodyweight 176.6

Squat
170x5 70%
190x5 80%
215x5 90%
170x5 70% FSL
170x5
170x5
170x5
170x5

Chin Up
25x8 +2 reps
25x8 +2 reps
25x8 +2 reps
25x8 +2 reps

Push up
25x12
25x12
25x12
25x12

Face pulls
25x15
25x15
25x15
25x15

Summary: Training has been going well as hell since I increased my calories to maintenance intake. I've been staying steady at an average weight of around 176-177lbs. I don't plan to drop calories after 2 weeks since training has been feeling this good. I'm still going to eat at maintenance and see how it goes.

[Anthony21]

Jul 23, 2020
C2, W1, D3
531 5s Pro w/FSL
Bodyweight 178

Barbell overhead press
80x5 70%
90x5 80%
100x5 90%

Bench Press
115x5 70% FSL
115x5
115x5
115x5
115x5

SSB JM Press
110x11 +1
110x11 +1
110x11 +1

Pendlay row
150x8
150x8
150x8
150x8

Barbell shrug
150x10
150x10
150x10
150x10

[Anthony21]

Jul 24, 2020
C2, W1, D4
531 5s Pro w/FSL
Bodyweight 178.2

Deadlift
245x5 70%
280x5 80%
315x5 90%
245x5 70% FSL
245x5
245x5
245x5
245x5

Pull Up
5x6
5x6
5x6
5x6
5x6

SSB reverse lunge
110x10 +2 reps
110x10
110x10

[Anthony21]

Jul 27, 2020
C2, W2, D1
531 5s Pro w/FSL
Bodyweight 178.8

Bench Press
105x5 65%
120x5 75%
140x5 85%

Barbell overhead press
75x5 65% FSL
75x5
75x5
75x5
75x5

Barbell Row
150x12 +2 reps
150x12
150x12
150x12

SSB JM Press
115x8 +5lbs
115x8
115x8

Barbell shrug
155x10 +5lbs
155x10
155x10

Barbell Bicep Curl
65x10 +5lbs
65x10
65x10

Face pulls
25x15 Seated
25x15
25x15
25x15

[Anthony21]

Jul 28, 2020
C2, W2, D2
531 5s Pro w/FSL
Bodyweight 177.2

Squat
155x5 65%
180x5 75%
200x5 85%
155x5 65%
155x5
155x5
155x5
155x5

SSB Good Morning
150x6
150x6
150x6

Chin Up
25x9 +1 rep
25x9 +1 rep
25x9 +1 rep
0x6

Push up
0x12
0x15
0x15

Face pulls
25x12
25x12
25x15
25x15

[Raigs]

I loved doing 5/3/1 how is this variation treating you?

[Anthony21]

I loved doing 5/3/1 how is this variation treating you?

It's been going real good, especially now that I'm eating above maintenance for the first time which feels like forever.

[Raigs]

Doesn’t it feel so nice to actually eat food 😂

[Anthony21]

Doesn’t it feel so nice to actually eat food 😂

It’s definitely a good feeling man. My training feels so much better and stronger than before.

[Anthony21]

Jul 30, 2020
C2, W2, D3
531 5s Pro w/FSL
Bodyweight: 179.8

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

Bench Press
105x5 65% FSL
105x5
105x5
105x5
105x5

Pendlay row
150x10 +2 reps
150x10 +2 reps
150x10 +2 reps
150x10 +2 reps

Pushdowns
40x12
40x12
40x12
40x12

Barbell shrug
160x10 +5lbs
160x10
160x10
160x10

Barbell Bicep Curl
65x12 +2 reps
65x12 +2 reps
65x12 +2 reps

Face pulls
40x12
40x12
40x12

[Anthony21]

Jul 31, 2020
C2, W2, D4
531 5s Pro w/FSL
Bodyweight 178.6

Deadlift
230x5 65%
260x5 75%
300x5 85%
230x5 65% FSL
230x5
230x5
230x5
230x5

SSB reverse lunge
110x12 +2 reps
110x12 +2 reps
110x12 +2 reps

Pull Up
10
10
10
10

Push up
45x10 Weight plate kept moving and slipped off
0x20
0x20
0x12

[Anthony21]

Aug 3, 2020
C2, W3, D1
531 5s Pro w/FSL
Bodyweight 179

Bench Press
120x5 75%
140x5 85%
160x5 90%

Barbell overhead press
90x5 75% FSL
90x5
90x5
90x5
90x5

Barbell Row
155x10 +5lbs
155x10
155x10
155x10

SSB JM Press
115x9 +1 rep
115x9 +1 rep
115x9 +1 rep

Face pulls
45x12
45x12
45x12
45x12
45x12
45x12

Barbell Bicep Curl
70x10 +5lbs
70x10
70x10

Power shrug
225x10
225x10
225x10
225x10

[Raigs]

Strong work on the dead’s. How is benching going?

[Anthony21]

Strong work on the dead’s. How is benching going?

My benching, while lightweight, has been feeling good.

Aug 4, 2020
C2, W3, D2
531 5s Pro w/FSL
Bodyweight 177.2

Squat
180x5 75%
200x5 85%
230x5 95%
180x5 75% FSL
180x5
180x5
180x5
180x5

SSB Good Morning
150x7 +1 rep
150x7 +1 rep
150x7 +1 rep

Chin Up
25x10 +1 rep
25x10 +1 rep
25x10 +1 rep

Push up
25x12
25x12
25x12
25x12

Leg Raises
10
10
10
10

[Anthony21]

Aug 6, 2020
C2, W3, D3
531 5s Pro w/FSL
Bodyweight 182.2

Barbell overhead press
90x5 75%
100x5 85%
110x5 95%

Bench Press
120x5 75% FSL
120x5
120x5
120x5
120x5

Pendlay row
155x8 +5lbs
155x8
155x8
155x8

Pushdowns
35x15
35x15
35x15
35x15

Face pulls
35x12
35x12
35x12
35x12
35x12

[Anthony21]

Aug 7, 2020
C2, W3, D4
531 5s Pro w/FSL
Bodyweight 181.6

Deadlift
260x5 75%
300x5 85%
330x5 95%
260x5 75% FSL
260x5
260x5
260x5
260x5

Pull Up
10
10
10
6
6

Power shrug
235x6
235x6
235x6

Leg Raises
12
12
12

Push up
0x25
0x25

Summary: This wraps up my two Leader cycles. Next up will be my Anchor cycle. I decided to go with 5s Pro w/PR set. The PR sets are hit on the 1st and 3rd week using the 3/5/1 set up. That'll start up on 08/10 (Monday).

[Anthony21]

Aug 10, 2020
C3, W1, D1
531 PR Set w/FSL
Bodyweight 181

Bench Press
120x3 70%
135x3 80%
150x12 90% 3+

Barbell overhead press
85x5 70% FSL
85x5
85x5
85x5
85x5

SSB JM Press
120x8 +5lbs
120x8
120x8
120x8

Barbell Row
155x12 +2 reps
155x12
155x12
155x12

Barbell Bicep Curl
70x12 +2 reps
70x12
70x12

Power shrug
235x8 +2 reps
235x8
235x8

Face pulls
35x20
35x20
35x20
35x20

Summer: I decided to go with the PR Set w/FSL as my first Anchor using the 3/5/1 set up. Today was 3+ week. With the PR Set you aren't doing an AMRAP but rather you set a goal rep count you want to hit and go for that. I wanted 10-12 solid reps and got 12. I'm happy with that and how the reps felt.

Tomorrow is my Squat day and looking forward to that.

[Raigs]

That’s a strong oh press. You’ll be doing 135 in no time.
I haven’t seen this style of 5/3/1 I’m interested to see how it goes