Anthony21's Training Log

[Anthony21]

Yeah, I've been eyeing up the Rep 4000. Won't be getting a new rack anytime soon, but a man can dream.

Glad you like the Meadows Rows. Looks like you had a super solid workout.

Yeah man the Rep rack is a great rack and is built to last. You’ll enjoy it when you get it.

[Anthony21]

Jan 18, 2021
C4, W3, D4
Bodyweight 196.4

Deadlift
310x5 75%
350x5 85%
395x5 95% @10
350x5 85%
350x5
350x5

https://www.instagram.com/p/CKMpTKPA...wVTevMJkvyYY0/

SSB Good Morning
120x12 +5lbs
120x12
120x12

Pulldowns
90x15
90x15
90x15
90x15

[Raigs]

Great deadlift session. and heavy GM after that had to have the back screaming.

I love Reo wirj

[Anthony21]

Great deadlift session. and heavy GM after that had to have the back screaming.

I love Reo wirj

Reo what?

[Anthony21]

Jan 21, 2021
C5, W1, D1
Bodyweight 198.4

Bench Press
155x5 70%
175x5 80%
200x5 90%
175x5 80% paused reps
175x5
175x5
175x5
175x5

Jm press
80x8 +10lbs
80x8
80x8

Barbell Row
225x10 +2 reps rep PR
225x10
225x10

Band Face pull
0x25
0x25
0x25

[Anthony21]

Jan 22, 2021
C5, W1, D2
Bodyweight 197.8

Squat
220x5 70%
250x5 80%
285x5 90%

SSB Squat
230x5 80%
230x5
230x5
230x5
230x5

Chin Up
10
10
10

Landmine shoulder press
25x12
25x12
25x12

Summary: This was an early morning session for me. I woke up at 06:30 AM and was training by 07:00 AM. I was worried about how my strength would be since this was the earliest I've trained in a long time. My squats felt good and it was a nice way to start the day.

[musclehead09]

Jan 18, 2021
C4, W3, D4
Bodyweight 196.4

Deadlift
310x5 75%
350x5 85%
395x5 95% @10
350x5 85%
350x5
350x5

https://www.instagram.com/p/CKMpTKPA...wVTevMJkvyYY0/

SSB Good Morning
120x12 +5lbs
120x12
120x12

Pulldowns
90x15
90x15
90x15
90x15

Phenomenal work. That’s great deadlift volume especially with an @10 set!

[Raigs]

Idk what I typed last time. Autocorrect or something must’ve put something in.

Nice work in here. The 10 reps at 395 is huge. The accessory work is looking strong to.

[WolfRose7]

Work, loving all the ssb stuff.
Is next on list of equipment to get sorted.

[Anthony21]

Phenomenal work. That’s great deadlift volume especially with an @10 set!

I had to cut the Second Set Last work down from 5x5 to 3x5 cause that top set took a lot out of me lol.

Idk what I typed last time. Autocorrect or something must’ve put something in.

Nice work in here. The 10 reps at 395 is huge. The accessory work is looking strong to.

I wish it was 10 reps with 395 but it was an RPE of 10 lol.

Work, loving all the ssb stuff.
Is next on list of equipment to get sorted.

Yeah man, I love my SSB. I would definitely recommend one. I still need to figure out what next piece of gym equipment I want to add.

[Anthony21]

Jan 24, 2021
C5, W1, D3
Bodyweight 197.8

Barbell overhead press
100x5 70%
110x5 80%
130x5 90%
110x5 80%
110x5
110x5
110x5
110x5

Barbell tricep extension
110x6 +5lbs
110x6
110x6

Meadows row
90x10 +10lbs
90x10
90x10

Barbell upright row
70x12 +5lbs
70x12
70x12

Summary: Solid morning session. I might have to replace the barbell tricep extension. I do it in the Rippetoe style but it's starting to aggravate the lower end of my tricep and elbow during the movement. Other than that everything felt solid and good.

[WolfRose7]

I like JM press as a tricep alternative.
Also band overhead extensions and press downs have been alright

[TAWS6]

Looking good man. What are you bulking to?
Rack looks sweet. I got the Rogue rm3 but its in my garage in pieces lol

[Filmbuff81]

Great job, workouts looking solid as always.

I don’t know if you have a cable setup or a way to DIY something, but doing overhead rope extensions removes that problem for me with my elbow if it flakes up.

Or single DB overhead extensions.

[CW47]

Good work being done, as usual.

For triceps, you should be able to continue doing the barbell tricep extensions if they work for you, but maybe rotate them with one or two other tricep focused exercises to give your elbows time to recover.

Here's a list I have of Triceps exercises that you can check out:
Swede Crushers https://www.youtube.com/watch?v=WOMcPChDB-U
JM Press https://www.youtube.com/watch?v=hOCW9cE-GJg
Overhead Tricep Extension https://www.youtube.com/watch?v=YbX7Wd8jQ-Q
Tricep Kickback https://www.youtube.com/watch?v=6SS6K3lAwZ8
Skull Crusher https://www.youtube.com/watch?v=QXzhjRnYRT0
Incline Skull Crusher https://www.youtube.com/watch?v=HKbDU850mbE
Close Grip Bench Press https://www.youtube.com/watch?v=nEF0bv2FW94
Close Grip Push Up https://www.youtube.com/watch?v=IODxDxX7oi4
Push Down https://www.youtube.com/watch?v=xW8L2POShSA
Close Grip Floor Press https://www.youtube.com/watch?v=1BwMa2C9n78
Tate Press https://www.youtube.com/watch?v=IgSjoXbpy1M
Rolling DB Tricep Extension https://www.youtube.com/watch?v=ruCGAgieW4I
Spoon Press https://www.youtube.com/watch?v=GPOQFIYteRk
French Press https://www.youtube.com/watch?v=thP3ClaQtWQ

[Anthony21]

I like JM press as a tricep alternative.
Also band overhead extensions and press downs have been alright

I do JM press on my bench day. I try to do a set up like vertical/horizontal/ when it comes to my tricep movement. Maybe I need to restructure my set up cause I'm doing 2 vertical ticep movements in the week, that being the JM Press then the barbell tricep extention.

I'm thinking maybe keep the JM Press and then do a cable overhead tri movement.

Looking good man. What are you bulking to?
Rack looks sweet. I got the Rogue rm3 but its in my garage in pieces lol

How is that bad boy not assembled? lol

Great job, workouts looking solid as always.

I don’t know if you have a cable setup or a way to DIY something, but doing overhead rope extensions removes that problem for me with my elbow if it flakes up.

Or single DB overhead extensions.

I have the Spud econo lat and tricep pulley https://www.spud-inc-straps.com/econ...at-pulley.html

I need to start maybe using it for more tricep overhead work cause I don't want to cause potential issues for my elbows.

[Anthony21]

Jan 25, 2021
C5, W1, D4
Body weight 198.8

Deadlift
300x5 70%
340x5 80%
380x5 90%
340x5
340x5
340x5

Pull downs
100x15 +10lbs
100x15
100x15

Push up
0x15
0x15
0x15

Summary: So this was an early morning work out, at least early for me. I woke up at 0700 hours but then slid back in bed until 0800 hours. I really didn't feel like being up that early to deadlift but I knew I had to since both my daughters are in home school. Going forward I'll have to start training earlier in the morning so we'll see how my training is impacted potentially. I had to drop the SSB good mornings due to time contraints.

I had to start cutting down the supplemental deadlift work from 5x5 to a 3x5 set up. I found that as the weights are creeping up 5x5 just wrecks me a bitt too much for my liking.

No straps used this cycle for my deadlifts. I just went with a mixed grip which felt fine. I was happy to hit 380 seeing as I was not wanting to train.

Two days off and back for week 2 on Thursday.

[Anthony21]

Jan 28, 2021
C5, W2, D1
Bodyweight 197.4

Bench Press
145x5 65%
165x5 75%
190x5 85%
165x5
165x5
165x5
165x5
165x5

Tricep press down
45x12
45x12
45x12

Barbell Row
230x8 +10lbs *weight PR
230x8
230x8
230x8

Face pulls
45x15
45x15
45x15

Summary: Bench this morning felt great. Each rep the bar was just flying off my chest which I love to see. I felt strong throughout this training session and was just really in the zone.

I'm happy with the progression of my barbell rows and how strong they're getting. I'm definitely feeling it's paying off with the transfer to my bench, squat, deadlift, and OHP.

Tomorrow is a morning squat session. Hope you guys are doing good and staying strong.

[Anthony21]

Jan 29, 2021
C5, W2, D2
Bodyweight 195.6

Squat
205x5 65%
240x5 75%
270x5 85%

SSB Squat
215x5 75%
215x5
215x5
215x5
215x5

Barbell glute bridge
150x12 +5lbs
150x12
150x12

Pull Up
10
10
10
7

[Raigs]

Way to crush it the dead’s are strong as always. Feeling strong on bench day is always a great feeling. Really gets you pumped for the week

[Anthony21]

Way to crush it the dead’s are strong as always. Feeling strong on bench day is always a great feeling. Really gets you pumped for the week

Thanks man. It definitely is a good way to start the training week.

Jan 30, 2021
C5, W2, D3
Bodyweight 194.8

Barbell overhead press
90x5 65%
105x5 75%
120x5 85%
105x5 75%
105x5
105x5
105x5
105x5

Body weight skull crusher
0x12
0x12
0x12

Meadows row
90x12 +2 reps
90x12
90x12

Band Face pull
0x15
0x15
0x15
0x15
0x15

Summary: having to training 4 days in a row this week due to picking up overtime at my job. So instead of today being a rest day it was my OHP day. Tomorrow will be my deadlift day.

[Filmbuff81]

Some big ol barbell rows.

[Anthony21]

Some big ol barbell rows.

Yeah man and with the small adjust I made with them I feel them so much better in my lats.

[Anthony21]

Feb 1, 2021
C5, W2, D1
Bodyweight 198.8

Deadlift
280x5 65%
320x5 75%
360x5 85%
320x5 75%
320x5
320x5

Pulldowns
110x15 +10lbs
110x15
110x15

Push up
0x40

Summary: I had to work overtime today so this training session called for me to get up at 0400 hours. Surprisingly I wasn't as tired as I thought I would of been. I felt good during my training and my deadlifts felt solid for being so early in the morning.

The next two days are rest then back at it for week 3 on Thursday.

[Anthony21]

Well, this morning was an unfortunate event. I got up this morning excited to start week 3 with my bench. I started to unload my plates off my bar from last week's deadlift session.

When I started to unload the bar I felt a strong strain in my lower back. I proceeded to unload the bar and the pain started to increase. Once the bar was unloaded I was barely able to move and any movement triggered pain in my lower back. I slowly reached down to grab the bar to load it on my monolift attachments and doing that just absolutely hurt.

Any subtle movement just kept hurting so I slowly made my way onto my flat bench. Even sitting down was almost unbearable. I slowly laid on the bench back first and attempted to bench just the bar and see how that felt. Doing just that I knew I wasn't going to be able to lift. I laid on the bench for at least 15 minutes trying to slowly move to a sitting position and just couldn't.

Long story short I finally made it up to my feet and took some ibuprofen. As of right now, my lower back is still shot out.

So this lower back strain started last week during my deadlift training. At that time I felt some discomfort in my lower back during my deadlifts. I pushed through and figured a couple of days of rest should help. Well that, unfortunately, didn't happen.

So now I'm just going to rest the rest of the day and hope things feel better. I'll see how it's feeling tomorrow and will just maybe do some dynamic warm-up work, specifically for my lower back.

I've been debating on getting the Westside Reverse Hyper Scout and I think this is definitely a sign for me to.

[TheMatzah]

Reo what?

Reo wirj


Sup bruddah?! Good to see you're still at it, hope the fam is doing well. Covid has been brutal.

[Anthony21]

Reo wirj


Sup bruddah?! Good to see you're still at it, hope the fam is doing well. Covid has been brutal.

Long time no see man. How have you been?

[Raigs]

Sucks man. Find a massage and Chiro and get fixed up. It’s worth the spend. I hope you feel better! And definitely buy the reverse hyper. I love those things

[Anthony21]

Sucks man. Find a massage and Chiro and get fixed up. It’s worth the spend. I hope you feel better! And definitely buy the reverse hyper. I love those things

I’m definitely getting the reverse hyper scout once my tax returns come in.

I’m at the ER just to get checked.

[TheMatzah]

Long time no see man. How have you been?

Yep, it has. I've been good, considering how the past year was.

Covid hit a few friends and family, but they're still with us.

Dymatize is folding into sister company Premier Protein, if you missed our post on that Team Dymatize thread.

It sucks, a lot of people let go. I'll officially be a free agent in a few weeks, first time in 10 years...crazy.