Author Topic: Anthony's Powerlifting Journal  (Read 4277 times)

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #120 on: May 02, 2018, 06:38:44 PM »
Another awesome looking workout Anthony! :)  Looks like the 531 train is really rolling now man.

I'm curious to see what you say about how the new deadlift bar feels...that sounds pretty awesome.

I was thinking to myself as I left the gym that I'm glad I made the decision to pick 5/3/1 going forward. I think that these peaking programs were kind of wearing me down a bit. With 5/3/1 I can feel that confidence building with the sub max work and slow progression. To some this is a negative for the program but to me I think it's great.

I'll be ordering 5/3/1 Forever as well this week :D

The new bar from an aesthetic point of view looks beautiful lol. It'll be fun to pull with it tomorrow.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #121 on: May 03, 2018, 02:43:08 PM »
May 3, 2018 5/3/1 C1 W1 D4
Body weight 176.6

Deadlift
135x5
185x5
225x5
245x5 @65%
280x5 @75%
320x8 @85% 5+

Safety bar squat (Boring But Big 5x5)
230x5 @80% all sets
230x5
230x5
230x5
230x5

Dumbbell Row
55x12 Chest supported on incline bench for all sets
55x12
55x12
55x12
55x12

Kettle bell swings
35x20
35x20
35x20
*30 seconds rest in between sets.

Summary: This morning's training session was an early one. When I say early I mean me waking my ass up at 4:00 AM to train.

Luckily I had a good pre workout to carry me through. I was able to deadlift with the new Rogue red cerakote deadlift bar the gym I go to bought.

https://imgur.com/9LbR5Bh

The bar is nice. It has less whip than a Texas Deadlift bar but still some whip. The knurling is nice and not too aggresive.

Deadlifts felt strong. I capped my 5+ set at 8. I could of had 2 more reps but as Wendler mentions, you want to leave 1-2 reps in the tank so that's what I did.

Safety Bar Squats are a great squat variation that hammer your quads. My quads were feeling it afterwards in a good way. I'm looking forward to the progression with them.

I finished off with some Kettle Bell swings, primarily for hip hinge improvement and conditioning. I plan to get 100 total reps in a workout and will be building up to that. I like how it reminds me of the proper motor pattern for a hip hinge. Also using them as a conditioning tool is an awesome benefit.

The next two days are my rest days then week 2 starts up on Sunday.

Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #122 on: May 05, 2018, 08:14:47 AM »
Awesome session, strong work on the plus set pulls and SSB squats! That had to be the sexiest bar ever made
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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #123 on: May 05, 2018, 03:18:36 PM »
Awesome session, strong work on the plus set pulls and SSB squats! That had to be the sexiest bar ever made

Thanks Shawn! The bar is pretty nice from an eye candy point of view lol.

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #124 on: May 06, 2018, 10:18:52 AM »
Good looking workout the other day Anthony.  It looks like you're rolling with your new setup now.  I really like that combo of deads and SSB squats too.  I like the rows and swings too.  It looks like all around good work there.

That new bar looks nice.  I bet that would work great with hook grip, with the less agressive knurl.

After my conversations with you about 531 I'm really looking forward to getting back on it after my meet.  I've got several different options mapped out...now it's just a matter of deciding which one to go with. :)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #125 on: May 07, 2018, 12:50:40 AM »
Good looking workout the other day Anthony.  It looks like you're rolling with your new setup now.  I really like that combo of deads and SSB squats too.  I like the rows and swings too.  It looks like all around good work there.

That new bar looks nice.  I bet that would work great with hook grip, with the less agressive knurl.

After my conversations with you about 531 I'm really looking forward to getting back on it after my meet.  I've got several different options mapped out...now it's just a matter of deciding which one to go with. :)

I appreciate you helping me out with answering those questions I had. I'll be looking forward to how you set up your 5/3/1 programming when you get around to it. I was reading the Strength Challenge Jim has in Beyond 5/3/1. I love the lay out of it and will give it a shot after some cycles with what I have going on right now.

May 6, 2018 5/3/1 C1 W2 D1
Body weight 175.6

Bench Press t&g
45x10
45x10
95x5
145x3 @70%
165x3 @80%
185x10 @90% 3+

Barbell overhead press (Boring But Big 5x5)
45x10
65x5
115x5 80% all sets
115x5
115x5
115x5
115x5

Seated pulley back row *Super set with overhead press
95x12 Wide grip
105x12
105x15
105x15
105x15

Weighted pull up
35x6
35x6
35x6

Barbell tricep rolling extension
75x10
75x10
75x10
75x10

Farmer walks
90x4 passes

Summary: It was the start of week 2 and that meant my 3+ bench session. My bench felt great. I had told myself I wanted to hit 10 reps with my 3+ set in order to move up my estimated 1RM, mission accomplished.

Accessory work felt good and gave a nice pump. I'm starting to implement weighted hammer grip pull ups and liking them. I added 1 rep to all 3 sets vs last week. I'm working up to 10 reps then will add 5-10 lbs and start over from 5 reps.

Tomorrow is my squat session so I'm looking forward to that. Take care.

Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #126 on: May 07, 2018, 09:25:47 AM »
Strong 10 reps on the plus set on bench! Love to see the farmers in there in the end! Going to try to hit those weekly myself this summer.
Looks like the upper body was properly crushed!
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Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #127 on: May 07, 2018, 09:28:54 AM »
Good looking workout yesterday Anthony.  That's awesome hitting 10 reps on your 3+ set...that means you've got lots of room to progress with your TM.  I like the looks of all your accessories too.  Definitely some good balance will come with all of those.

I really like the looks of his Strength Challenge in Beyond too.  That's been on my program bucket list for a while too. :)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #128 on: May 07, 2018, 11:04:13 PM »
May 7, 2018 5/3/1 C1 W2 D2
Body weight 176.6

Squat
60x10
60x10
150x5
170x5
200x3 70%
230x3 80%
260x7 90%
200x5 FSL @70%
200x5
200x5
200x5

Seated Calf Raises
90x10
90x10
90x10
90x10

Reverse hyper
90x12
90x12
90x12

Summary: I had to be at a car appointment for my car to get serviced so I was mainly focusing on getting my main squat work done.

I had a goal in mind to get 7-8 reps on my 3+ set to keep my estimated 1RM on the rise, mission accomplished. My squats felt strong and was feeling good with my FSL squats as well.

Main accessory was just some reverse hyper. Tomorrow is a rest day then my OHP day. I plan on buying Beyond 5/3/1 this week when I get paid so excited to read up on that.

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #129 on: May 08, 2018, 08:11:49 AM »
Good workout yesterday Anthony.  Lots of good volume on the squats man.  Those FSL sets really help get the volume in there.

Are you going to buy the Beyond book or the Forever book?  They are both good.  The Forever book does a good job of showing Wendler's more recent approach to programming with more volume work (FSL, SSL, etc.) as well as pushing things with the Leader/Anchor setup.  It's got a bunch of new programs in it too.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #130 on: May 08, 2018, 09:36:00 AM »
Good workout yesterday Anthony.  Lots of good volume on the squats man.  Those FSL sets really help get the volume in there.

Are you going to buy the Beyond book or the Forever book?  They are both good.  The Forever book does a good job of showing Wendler's more recent approach to programming with more volume work (FSL, SSL, etc.) as well as pushing things with the Leader/Anchor setup.  It's got a bunch of new programs in it too.

Ill be getting the Forever book. I have the Beyond ebook which is what Iím going off of currently.

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #131 on: May 08, 2018, 01:16:36 PM »
Ill be getting the Forever book. I have the Beyond ebook which is what Iím going off of currently.

That's what I figured.  There's lots of good reading in there.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #132 on: May 08, 2018, 05:30:11 PM »
Ill be getting the Forever book. I have the Beyond ebook which is what Iím going off of currently.

That's what I figured.  There's lots of good reading in there.

I can't wait to read it. It's going to be some good training going forward with 5/3/1. I think with Summer around the corner I'm going to start implementing his conditioning he mentions in the Strength challenge.

I believe it's like 90lbs on the prowler for 6-8 pushes for 40 yards. It'll be cool to add this into the mix with the nice weather coming up.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #133 on: May 09, 2018, 05:13:42 PM »
May 9, 2018 5/3/1 C1 W2 D3
Body weight 177

*100 total band pull aparts
*100 total cable face pulls

Barbell overhead press
45x10
65x5
95x3 70%
110x3 80%
120x7 90% 3+

Bench Press t&g (Boring But Big 5x5)
45x10
95x5
135x5
165x5 80% all sets
165x5
165x5
165x5
165x5

Close grip lat pulldown *superset with bench
125x12
125x12
125x12
125x12

Kroc row
80x10
90x10
100x20

Kirk Shrug
145x10
145x10
145x10
145x10

Tricep press down
50x12
60x12
60x12
60x12

Incline dumbbell curl
30x10
25x10
25x8

Hammer Curl *cross body
35x12
35x12
35x12

Summary: This morning was a solid training session. I was aiming fro 7-8 reps on my 3+ set. I wanted 8 reps but left that last rep in the tank rather than grinding the rep out.

Everything else felt good and got a nice pump as well. Tomorrow morning is my deadlift ans safety bar squat day.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #134 on: May 10, 2018, 12:47:41 PM »
May 10, 2018 5/3/1 C1 W2 D4
Body weight 177.4

Deadlift
135x5
185x5
225x3
260x3 70%
300x3 80%
335x6 90% 3+

Safety bar squat
230x5 80% all sets
230x5
230x5
230x5
230x5

Dumbbell Row *Chest supported on incline bench
55x12
60x10
60x10
60x10
60x10

Summary: Pulls felt solid. I felt I had 2 reps left in the trank on my 3+ set and didn't want to grind the last two reps out.

SBS on the other hand felt like death. I wanted to cut the volume from 5x5 to 3x5 but kept telling myself not to bish out.

Two days of rest are on tap then week 3 starts on Sunday.