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  1. #91
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,584
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    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  2. #92
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #93
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  4. #94
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
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    Raigs is offline
    Very strong dead at only 85% mirin
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  5. #95
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    Originally Posted by Raigs View Post
    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #96
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #97
    Registered User Anthony21's Avatar
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    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  8. #98
    Certified Stud mikey09120's Avatar
    Join Date: Jan 2012
    Location: Costa Mesa, California, United States
    Posts: 431
    Rep Power: 0
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    Originally Posted by Anthony21 View Post
    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!
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  9. #99
    Registered User Anthony21's Avatar
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    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    Originally Posted by mikey09120 View Post
    Awesome. Looking shredded man!
    Currently not shredded as I've bene bulking for the last 2 months also but appreciate it.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  10. #100
    Certified Stud mikey09120's Avatar
    Join Date: Jan 2012
    Location: Costa Mesa, California, United States
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    Originally Posted by Anthony21 View Post
    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!
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  11. #101
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Originally Posted by mikey09120 View Post
    Ah, makes sense. what do you look like currently? Bulking is good!
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  12. #102
    Certified Stud mikey09120's Avatar
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    Originally Posted by Anthony21 View Post
    Lost some shreds but looking noticeable bigger all around! Keep it up man.

    Goals af
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  13. #103
    Registered User Anthony21's Avatar
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    Originally Posted by mikey09120 View Post
    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  14. #104
    ... Raigs's Avatar
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    Raigs is offline
    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
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  15. #105
    Registered User Anthony21's Avatar
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    Location: Beaverton, Oregon, United States
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    Originally Posted by Raigs View Post
    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #106
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,584
    Rep Power: 145193
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  17. #107
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  18. #108
    Registered User Anthony21's Avatar
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    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    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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  19. #109
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 is online now
    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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  20. #110
    Registered User Anthony21's Avatar
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    Anthony21 is online now
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  21. #111
    ... Raigs's Avatar
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    You had a headache and crushed it nice shoulder session. Strong weights on the recent workouts nice job.
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  22. #112
    Registered User Anthony21's Avatar
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    Originally Posted by Raigs View Post
    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  23. #113
    Registered User Anthony21's Avatar
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    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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  24. #114
    Registered User musclehead09's Avatar
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    Subbed, FSL BBB is barbaric! Good work 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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  25. #115
    Registered User Filmbuff81's Avatar
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    Lookin good and training hard.

    Glad to see you’re going strong after all this time.
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  26. #116
    Registered User Anthony21's Avatar
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    Originally Posted by musclehead09 View Post
    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.

    Originally Posted by Filmbuff81 View Post
    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?
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  27. #117
    Registered User Filmbuff81's Avatar
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    Originally Posted by Anthony21 View Post
    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.
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  28. #118
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  29. #119
    Registered User Anthony21's Avatar
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    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
    Last 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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  30. #120
    Registered User Anthony21's Avatar
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    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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