Author Topic: Anthony's Powerlifting Journal  (Read 3525 times)

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #135 on: May 10, 2018, 07:54:46 PM »
Nice workout Anthony.  Good job getting 6 reps on your 3+ set.  Excellent job too on the SSB squats.  5x5 @ 230 on those is no joke man...much better than I can do.  That's some strong lifting 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 #136 on: May 11, 2018, 10:36:05 AM »
Nice workout Anthony.  Good job getting 6 reps on your 3+ set.  Excellent job too on the SSB squats.  5x5 @ 230 on those is no joke man...much better than I can do.  That's some strong lifting there.

That SSB is definitely no joke lol. I almost cut the volume down to 3x5 cause that shit was kicking my ass lol.

Thanks a lot Greg.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #137 on: May 14, 2018, 06:06:18 PM »
I hope everyone had a good Mother's Day. Here are my last two training sessions which include this mornings. This is the 3rd week on my first cycle. I have two more sessions left then it's on to cycle 2.

I decided to go with the FSL protocol for my main bench day instead of the BBB 5x5 with OHP. I really love the added volume from the back off sets so I'll be sticking with that going forward.

Both training days felt awesome, especially being able to get some nice reps on my 1+ sets. Thinks are going well and definitely happy thus far with this cycle of 5/3/1. My bench and squat will go up +5lbs and +10lbs for the next cycle.

May 13, 2018 5/3/1 C1 W3 D1
Body weight 175.6

Bench Press t&g
45x10
45x10
95x5
115x5
Work sets
155x5 75%
170x3 85%
195x8 95% 1+
155x8 75% First set last set all sets down
155x8
155x8
155x8

Weighted pull up
35x8
35x7
35x7

Arnold press
35x8
35x8
35x8

Seated pulley back row *bench grip
115x12
115x12
115x12
115x12

Cable overhead extension
40x12
50x12
50x12
50x12

Dumbbell Bicep Curl
35x10 With fat grips
35x10
35x10



May 14, 2018 5/3/1 C1 W3 D2
Body weight 176.8

Squat
55x10
55x10
145x5
195x3
Work sets
220x5 75%
245x3 85%
275x8 95% 1+
220x8 FSL 75%
220x8
220x8

https://www.youtube.com/watch?v=msjghGUqEFw

GHR *bodyweight
4x10

Chest supported T bar row
90x12
90x12
90x12
90x12

Neck extension
25x25
25x25

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Re: Anthony's Powerlifting Journal
« Reply #138 on: May 17, 2018, 08:19:18 AM »
Good looking last couple of workouts Anthony.  I like the FSL down sets you're doing on both bench and squats.  Those sets of 8 will give you some damn good volume.  It looks you're really doing well with the 531. :)
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 #139 on: May 17, 2018, 10:26:34 AM »
Good looking last couple of workouts Anthony.  I like the FSL down sets you're doing on both bench and squats.  Those sets of 8 will give you some damn good volume.  It looks you're really doing well with the 531. :)

I'm really enjoying it that's for sure. I'll be keeping the FSL for bench day and squat days. I think i'll still be going with BBB 5x5 for bench on my OHP day.

I had to push that day from yesterday to today since my wife had a haircut appointment  ::)

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #140 on: May 20, 2018, 03:03:52 PM »
Apologize for not keeping things updated here. I'll go ahead and update my training log in a moment.

I just finished my first cycle on 5/3/1 with deadlifts yesterday and will have all that posted.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #141 on: May 20, 2018, 03:04:47 PM »
May 17, 2018 5/3/1 C1, W3, D3
Body weight 175.6

Barbell overhead press
45x10
45x10
65x6
85x5
100x5 75%
115x3 85%
125x5 95% 1+

Bench Press t&g
165x5 80% BBB sets
165x5
165x5
165x5
165x5

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

Kroc row
100x10
100x8
100x22 +2 reps from last week

Tricep press down
60x10
60x10
60x10
60x15

Db spider curls
25x10
25x10
25x10
25x10

Kettle Bell bottom ups 8 passes

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #142 on: May 20, 2018, 03:05:38 PM »
May 19, 2018 5/3/1 C1, W3, D4
Body weight 176.6

Deadlift
135x5
185x3
225x3
280x5 75% speedy
320x3 85% speedy as well
335x5 95% 1+ Felt solid and fast. I felt I had 2 more reps in the tank.
*Goofed up and misloaded the weight on my 1+ set. It should of been 355 on the bar. Oh well I'm not worried too much about that and won't let it happen again.

Safety bar squat BBB 5X5 @80%
230x5
230x5
230x5
230x5
230x5

Dumbbell Row *chest supported on incline bench
60x10
60x10
60x10
60x10
60x10

Reverse hyper
90x15
90x15
90x15


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Re: Anthony's Powerlifting Journal
« Reply #143 on: May 28, 2018, 09:41:06 AM »
Hey Anthony, just checking in to see how your training's been going.  I've been out of town for work and off the boards a bit recently but it looks like while I was gone you finished up your Cycle 1 of 531.  Nice job man. :)
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 #144 on: June 02, 2018, 01:13:32 PM »
Hey Anthony, just checking in to see how your training's been going.  I've been out of town for work and off the boards a bit recently but it looks like while I was gone you finished up your Cycle 1 of 531.  Nice job man. :)

What's up man. Thanks for checking in.

I need to catch this log up asap lol. I ordered 5/3/1 Forever and will be getting it delivered on 6/4 so I'm amped for that.

I'll have this log updated here soon.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #145 on: June 02, 2018, 01:15:44 PM »
I apologize but here's my big update. I promise to keep things up to date going forward lol.

May 20, 2018
Body weight 176

*200 total band pull aparts

Bench Press t&g
45x10
95x8
135x5 65%
160x5 75%
180x9 86% 5+
135x5 FSL @65%
135x5
135x5
135x5
135x5

Chin Up *body weight done between bench sets

Meadows row
100x10
100x10
100x10

Barbell tricep rolling extension
75x10
75x10
75x10

May 21, 2018 5/3/1 C2, W1, D2
Body weight 175.8

Squat
55x10
145x5
195x5 65%
225x5 75%
255x10 85% 5+
195x5 FSL @65%
195x5
195x5
195x5
195x5

Belt squat
90x12
90x12
90x12
90x12
90x12

Summary: Late night training session. I cutt he accessory work short so I wouldn't be training at midnight and wanted to get some sleep.

May 23, 2018 5/3/1 C2, W1, D3
Body weight 176.6

*200 total band pull aparts

Barbell overhead press
45x10
45x10
65x5
75x5
90x5 65%
105x5 75%
120x7 85% 5+

Belt squat one arm row *super set between OHP
50x10
40x10
40x10
40x10
40x10

Bench Press t&g
170x5 BBB @80% all sets
170x5
170x5
170x5
170x5

Hammer grip pull ups *super set between bench
x10
x10
x10
x9

Banded tricep press down
x25 Thick orange band
x25
x25


Kettle Bell hammer curl *unknown kettle bell weight
3x12

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #146 on: June 02, 2018, 01:16:10 PM »
May 26, 2018 5/3/1 C2, W1, D4
Body weight 176

Deadlift
135x5
185x5
225x3
250x5 65%
290x5 75%
325x8 85% 5+

Safety bar squat BBB 5x5 @ 80%
240x5
240x5
240x5
240x5
240x5

Single leg hamstring curl
55x15
55x15
55x15

Neck extension
25x15
25x15
25x20
25x15

May 27, 2018 5/3/1 C2, W2, D1
Body weight 178

Bench Press t&g
45x10
45x10
95x5
115x3
145x3 70%
170x3 80%
190x8 90% 3+
145x5 FSL 60% 5x5
145x5
145x5
145x5
145x5

Weighted chin up
35x6
35x6
35x6
35x6

Banded tricep press down
0x25
0x25
0x25
0x25

Arnold press
30x12
30x12
30x12

Chest supported T bar row
90x12
90x12
90x12
90x12

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #147 on: June 02, 2018, 01:16:44 PM »
May 28, 2018 5/3/1 C2, W2, D2
Body weight 178.2

Squat
55x10
55x5
145x5
170x3
210x3 70%
240x3 80%
270x8 90% 3+
210x5 FSL @70% 5x5
210x5
210x5
210x5
210x5

Band Face pull
0x25
0x25
0x25
0x25

Reverse hyper
150x15 50% of Squat TM
150x15
150x15

Hanging knee lifts
0x15
0x15
0x12

Leg Extensions
65x15
75x15
75x15
75x15

Single leg hamstring curl
65x10
65x10
65x10
65x10


May 30, 2018 5/3/1 C2, W2, D3
Body weight 176.9

*100 total banded face pulls
*100 total banded pull aparts

Barbell overhead press
45x10
45x10
65x5
100x3 70%
110x3 80%
125x5 90%
100x5 FSL 5x5 @70%
100x5
100x5
100x5
100x5

Inverted row *super set with OHP
0x10
0x10
0x10
0x10
0x10

Kettle bell side laterals
17x10
17x12
17x12
17x12

Pushdowns
70x10
70x10
70x10
70x10

Dumbbell Bicep Curl
25x12 W/fat grips
25x12
25x12

Belt squat one arm row
50x12
50x12
50x12
50x12

Summary: So my OHP sucks. I decided after my 3+ set to incorporate FSL 5x5 for my OHP going forward. What better way to get better with my OHP then to press more. I felt I had 2 more reps in me on my 3+ set so i'll take that as a victory.

Other than that everything felt good. I like the FSL w/OHP as it builds up volume for a weak lift of mine. I'm looking forward to making some progress (hopefully) with this set up.


Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #148 on: June 02, 2018, 01:18:11 PM »
Jun 1, 2018 5/3/1 C2, W2, D4
Body weight 177lbs

Deadlift
135x5
225x5
270x3 70%
310x3 80%
345x6 90% 3+ *2 reps in the tank

Safety bar squat
240x5 80% BBB 5x5
240x5
240x5
240x5
240x5

Reverse hyper
150x20 50% of squat TM.
150x20
150x20

Band pull aparts
5x20

Summary: Yesterday was going to be a rest day but I decided to get my training in so I wouldn't have to today.

My deadlifts felt fast as hell. My top set definitely felt like I had 2 more reps in the tank.

Overall it was a good training session.


As I mentioned I just purchased the 5/3/1 Forever book and will be getting that on 6/4. Once I read through it I'm sure my structure is going to change a bit but i'm pretty excited to finally get the book.

I've been enjoying 5/3/1 immensely and really see myself training with it for the long haul.

Week 3 of Cycle 2 starts on Sunday.

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Re: Anthony's Powerlifting Journal
« Reply #149 on: June 05, 2018, 07:53:20 AM »
Good luck choosing a program from the new book.  Like I was saying on IG the hardest part for me was taking a plunge and picking one.  Wendler's ideas on programming have really evolved and that book is full of gold nuggets.  I'm curious to see what you come up with.

In the meantime, it looks like you've been killing it on your current workouts.  It looks like your current program is agreeing with you pretty well.
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/