Anthony21's Training Log

[Anthony21]

Good work; lot of quality sets.

Nice work as usual

Thanks fellas.

Oct 16, 2020
C1, W3, D2
Bodyweight 184.8

Bench Press
110x8 X8
130x6 2x6
130x6
150x5 2x5
150x5
170x3 2x3
170x3
190x1 2x1
190x1

Barbell Row
190x10 +10lbs
190x10
190x10
190x10

[Anthony21]

Oct 18, 2020
C1, W4, D1
Bodyweight 185.6

Squat
255x3
260x3
265x3

Deficit deadlift
255x6
255x6

[Anthony21]

Oct 19, 2020
C1, W3, D4
Bodyweight 186

Bench Press
170x10 80% AMAP

Pendlay row
175x10 +2 reps
175x10
175x10

Tricep press down
55x10
55x10
55x10

Face pulls
30x25
30x25
30x25

[Anthony21]

Oct 21, 2020
C1, W4, D2
Bodyweight 187.6

Squat
265x3
275x2

Deadlift
375x3
390x2

Summary: Everything felt strong today. I knew it was going to be a good training session when my squats felt strong and fast. That carried over to my deadlifts. The top set of 390lbs called for 1-2 reps. I got two strong reps and felt I defnitely had some more reps in the tank. Things are shaping up good for week 5.

[musclehead09]

Oct 21, 2020
C1, W4, D2
Bodyweight 187.6

Squat
265x3
275x2

Deadlift
375x3
390x2

Summary: Everything felt strong today. I knew it was going to be a good training session when my squats felt strong and fast. That carried over to my deadlifts. The top set of 390lbs called for 1-2 reps. I got two strong reps and felt I defnitely had some more reps in the tank. Things are shaping up good for week 5.

Very nice deadlift!

[Anthony21]

Oct 22, 2020
Bodyweight 185

Bench Press
180x2 80%
180x2
180x2
170x5 75%
170x5
170x5

Jm press
65x6 On the straight bar
65x6
65x6

Pull Up
11
8
8
5

[ECGordyn]

Oct 21, 2020
C1, W4, D2
Bodyweight 187.6

Squat
265x3
275x2

Deadlift
375x3
390x2

Summary: Everything felt strong today. I knew it was going to be a good training session when my squats felt strong and fast. That carried over to my deadlifts. The top set of 390lbs called for 1-2 reps. I got two strong reps and felt I defnitely had some more reps in the tank. Things are shaping up good for week 5.

Good work man. How's the bench progress on the Nuckols? Is it a good replacement for the C bench?

[Anthony21]

Good work man. How's the bench progress on the Nuckols? Is it a good replacement for the C bench?

I feel confident with my bench each week. I am tempted to test a 1rm cause it’s been a long time since I’ve done a test on my bench.

[Anthony21]

Oct 24, 2020
Bodyweight 188.4

Bench Press
110x8
135x6
135x6
160x5 Paused
160x5 Paused
170x3 Paused
170x3 Paused
180x2 Paused
180x2 Paused

Pendlay row
180x8
180x8
180x8
180x8

Barbell shrug
180x10
180x10
180x10

[musclehead09]

Oct 24, 2020
Bodyweight 188.4

Bench Press
110x8
135x6
135x6
160x5 Paused
160x5 Paused
170x3 Paused
170x3 Paused
180x2 Paused
180x2 Paused

Pendlay row
180x8
180x8
180x8
180x8

Barbell shrug
180x10
180x10
180x10

Dang dude nice Pendlay rows! Trying to get my rowing strength back. Lot of good quality bench sets too.

[Anthony21]

Dang dude nice Pendlay rows! Trying to get my rowing strength back. Lot of good quality bench sets too.

Thank you man. I definitely enjoy hitting Pendlay Rows as I feel it's such a great carry over to all my main lifts.

[Anthony21]

Oct 25, 2020
C1, W5, D1
Bodyweight 185.4

Squat
285x4 RPE 8 E1RM 320lbs

Deadlift
275x4
285x4
295x2

Summary: I decided to hit my final week of Candito today instead of tomorrow cause I felt like lifting this morning. My top set on my squat at 285 felt pretty damn good. I had the option of 1-4 reps and had no problem hitting 4 strong reps. I want to start rating my sets using the RPE scale as to get better at rating my exertion.

I definitely would say I had 2 more reps in the tank hence 285 being rated at 8. Tomorrow is a rest day and Tuesday will be my bench day. I'm thinking that I'll take my training max that I've been using for the Nuckol's bench and use the percentage for week 5 on Candito to go for 1-4 reps. Or two options is to either follow the last day on Nuckol's week 4 or just flat out test my bench as it's been a long time since I've done that.

[Anthony21]

Random thought. After I end this cycle of both programs I'm going to run another cycle of Candito then based on how things go with my bench day this week I'll either run the same bench set up or try Greg's 3x intermediate "high" set up. This version includes close-grip bench work on day 1.

I had thoughts of running the Average to Savage 2.0 program but feel I have a lot more to gain with running Candito's program for my squat and deadlift.

[Anthony21]

Oct 27, 2020
Bodyweight 185

Bench Press
220x2 1-4 @ 97.5% RPE 9.5 E1RM 235

Meadow's row
50x12
70x10
70x10
70x12

Tricep press down
35x15
35x15
35x15

Barbell Bicep Curl
65x12
65x12
65x12

Summary: I opted to go with 97.5% for 1-4 reps using my training max on week 4 of the Nuckol's bench program. I want to say I'm happy yet a bit disappointed with my bench. I was able to get 2 paused reps but going into it I really wanted to get 4 reps. I knew after the second rep (that I rated @9.5 RPE) that wasn't happening.

I believe I started the bench program at a max of 190lbs so I can't be made that I hit 220 for a double. At the same time, I guess I just wanted more.

At this point, I'm not sure if I want to run the same program again, go with his 3x intermediate-high, or just go with something else.

Tomorrow is a rest day and Thursday will be my deadlift day to end things.

[Anthony21]

Oct 29, 2020
Bodyweight 187

Deadlift
400x4 @10 E1RM 450

SSB Squat
290x1 @8.5

Pull Up
10
10
10

Summary: Well this ends both Candito's 6-week strength program and my run with Nuckol's bench. While I wasn't fully pleased with my last bench day today's deadlift day went a lot better.

The game plan was 400 for 1-4 reps. I wanted 4 reps and got 4 reps. It was definitely an RPE 10 but getting 4 reps was great seeing as I haven't touched 400lbs on the deadlift for a while.

I worked up to a "heavy" single on my SSB because going forward whatever program I pick I want to start utilizing it.

Going forward I'm unsure what I want to do training-wise. I'm unsure if I want to run 5/3/1 more long term, Average to Savage 2, a mashup of Candito and Greg's benching set up, or just something completely different.

I'll take two days of rest and hopefully by then figure out what I want to do.

[Anthony21]

Oct 30, 2020
C1, W1, D1
Bodyweight 184.4

Bench Press
130x5 65%
150x5 75%
170x5 85%
130x10 65%
130x10
130x10
130x10
130x10

Barbell Row
195x10 +5lbs
195x10
195x10

Face pulls
40x20
40x20
40x20
40x20

Tricep press down
40x12
40x15
40x15

Summary: Alright so I decided to go back to 5/3/1. The plan is to run it for an entire year in order to really reap the benefits of the program. I know I trained yesterday but seeing as I just started the program today I didn't see any harm in training as weights weren't anything crazy.

My first Leader template I am using is Boring But Big (BBB) First Set Last (FSL). Training went well and I'm glad to be back with 5/3/1 as it's simple and hopefully effective.

[Anthony21]

Oct 31, 2020
C1, W1, D2
Bodyweight 186.8

Squat
180x5 65%
205x5 75%
230x5 85%

SSB Squat
160x10 65%
160x10
160x10
160x10
160x10

Leg Raises
10
10
10

Landmine shoulder press
25x12
25x10
25x10

Chin Up
25x5
25x5
25x5
25x5
25x5

Summary: Great training session today. I'm finally using my SSB for my BBB sets and absolutely love this specialty bar. Squats felt good and strong and just was an overall good training session this morning. Happy Halloween.

[Raigs]

Nice job ending that program on such a high note 400x4 is strong.

5/3/1 is such a solid program with so many options. You really can’t go wrong. I bet you will see some Great progress over the year

[Anthony21]

Nice job ending that program on such a high note 400x4 is strong.

5/3/1 is such a solid program with so many options. You really can’t go wrong. I bet you will see some Great progress over the year

Yeah man I’m glad I decided to run it again.

Two days off BBB and I’m sore as hell lol

[musclehead09]

Oct 29, 2020
Bodyweight 187

Deadlift
400x4 @10 E1RM 450

SSB Squat
290x1 @8.5

Pull Up
10
10
10

Summary: Well this ends both Candito's 6-week strength program and my run with Nuckol's bench. While I wasn't fully pleased with my last bench day today's deadlift day went a lot better.

The game plan was 400 for 1-4 reps. I wanted 4 reps and got 4 reps. It was definitely an RPE 10 but getting 4 reps was great seeing as I haven't touched 400lbs on the deadlift for a while.

I worked up to a "heavy" single on my SSB because going forward whatever program I pick I want to start utilizing it.

Going forward I'm unsure what I want to do training-wise. I'm unsure if I want to run 5/3/1 more long term, Average to Savage 2, a mashup of Candito and Greg's benching set up, or just something completely different.

I'll take two days of rest and hopefully by then figure out what I want to do.

Holy crap dude 400x4 is sick! Good job! You can’t go wrong with any of those programs.

[Anthony21]

Holy crap dude 400x4 is sick! Good job! You can’t go wrong with any of those programs.

Thanks, man. Yeah, each program is always a solid choice but I'm glad I went with 5/3/1. My problem is that I would pick a program and start it. Then I start looking around and see another program, then another, and start questioning if I made the right decision.

Well, no more of that bs.

[Anthony21]

Nov 2, 2020
Bodyweight 186.8

Barbell overhead press
80x5 65%
90x5 75%
100x5 85%
80x10 65%
80x10
80x10
80x10
80x10

Pendlay row
180x9 +1 rep
180x9
180x9

Barbell tricep rolling extension (Rippetoe style)
75x8
75x8
75x8

Band Face pull
0x25
0x25
0x25
0x25

Summary: Solid training session today. 65% on the BBB OHP was tough and left my shoulders burning. I might have to not utilize the FSL set up for OHP but we'll see how it goes.

[Raigs]

Ha man that’s so many reps of ohp. No wonder they were burning. I’m sure it will get better and give you some solid definition along the way.

[Anthony21]

Ha man that’s so many reps of ohp. No wonder they were burning. I’m sure it will get better and give you some solid definition along the way.

Yeah, it was pretty brutal haha.

Nov 3, 2020
Bodyweight 186.8

Deadlift
250x5 65%
290x5 75%
330x5 85%

Romanian deadlift
250x10 65% DL TM
250x10
250x10
250x10
250x10

Push up
25x12
25x12
25x12

Meadows row
60x12
60x12
60x12

Summary: I wanted to do RDL for my BBB sets but didn't know a max for my RDL so I just used the percentage for my deadlift. I don't think that was a good idea cause the RDL BBB sets were brutal and my hamstrings are feeling it this morning. I'll just stick with BBB deadlifts and will find a TM for my RDL later .

[Anthony21]

Nov 5, 2020
C1, W2, D1
Bodyweight 185.6

Bench Press
140x5 70%
160x5 80%
180x5 90%
140x10 70%
140x10
140x10
140x10
140x10

Barbell Row
195x11 +1 rep
195x11
195x11
195x11

Jm press
70x8
70x8
70x8
70x7 Triceps gave out.

Band Face pull
0x25
0x25
0x25
0x25
0x15
0x15

Barbell Bicep Curl
55x12
55x12
55x12

Summary: This was a great Birthday training session. I turned 35 years old today and wanted to bring it in with a good start to the training week, mission accomplished. My bench felt good and the sets of 5x10 definitely left me with a sick pump. Now time for some grub and Season 7 of Apex for the rest of the day haha.

[Anthony21]

Nov 6, 2020
C1, W2, D2
Bodyweight 184.8

Squat
190x5 70%
220x5 80%
250x5 90%

SSB Squat
170x10 70%
170x10
170x10
170x10
170x10

Chin Up
30x5
30x5
30x5
30x5
30x5

Landmine shoulder press
30x12
30x10
30x8

[tommy4life]

Yeah, it was pretty brutal haha.

Nov 3, 2020
Bodyweight 186.8

Deadlift
250x5 65%
290x5 75%
330x5 85%

Romanian deadlift
250x10 65% DL TM
250x10
250x10
250x10
250x10

Push up
25x12
25x12
25x12

Meadows row
60x12
60x12
60x12

Summary: I wanted to do RDL for my BBB sets but didn't know a max for my RDL so I just used the percentage for my deadlift. I don't think that was a good idea cause the RDL BBB sets were brutal and my hamstrings are feeling it this morning. I'll just stick with BBB deadlifts and will find a TM for my RDL later .

Interested to see how 531 BBB (fsl) goes with deadlifts. Will pop in later for a squeeze

[Anthony21]

Interested to see how 531 BBB (fsl) goes with deadlifts. Will pop in later for a squeeze

Appreciate it, man. All I know is that BBB FSL is brutal for any lift, especially lower body ones. I might have to take the percentage down a little for the BBB sets.

[WolfRose7]

Interested to see how 531 BBB (fsl) goes with deadlifts. Will pop in later for a squeeze

The only 531 protocol I've used that I liked was BBS for deads, 10 x 5 @70% ish

Nov 6, 2020
C1, W2, D2
Bodyweight 184.8

Squat
190x5 70%
220x5 80%
250x5 90%

SSB Squat
170x10 70%
170x10
170x10
170x10
170x10

Chin Up
30x5
30x5
30x5
30x5
30x5

Landmine shoulder press
30x12
30x10
30x8

Dropping in, jealous of SSB access, dearly want one at the moment.

[Anthony21]

The only 531 protocol I've used that I liked was BBS for deads, 10 x 5 @70% ish



Dropping in, jealous of SSB access, dearly want one at the moment.

I can see that being a good set up for deads that I'll have to try soon.

I love my Titan V2 SSB. It's also great for easing up the wear and tear on my shoulders when doing squats for 5x10.