Author Topic: Anthony's Powerlifting Journal  (Read 2285 times)

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #150 on: June 05, 2018, 09:45:20 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.

Thanks for helping with my questions on IG.

I really like the FSL set up so Iím going to read more of that and see about using that for my leaders.

That might change seeing as there are so many templates in the book lol. I love It though.

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #151 on: June 06, 2018, 09:31:11 AM »
Thanks for helping with my questions on IG.

I really like the FSL set up so Iím going to read more of that and see about using that for my leaders.

That might change seeing as there are so many templates in the book lol. I love It though.

Yeah like I mentioned on IG no worries on the questions.  The book has a lot of info but could be organized a little better.  An index would really help so you could look up things like 5x5/3/1 etc.  I've picked up a lot of explanations off of his private forum over the past couple of years so that helps some.

The main thing he was trying to do with that new book was teach people how to program for themselves using his philosophies.  He provides a lot of programs so people can get examples from them and adapt them for their own needs.

If you find something you like, like the FSL then I'd definitely include them in whatever you do.  In my mind if I find something that works I try to stick with it if possible.
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/

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #152 on: June 06, 2018, 05:07:00 PM »
Thanks for helping with my questions on IG.

I really like the FSL set up so Iím going to read more of that and see about using that for my leaders.

That might change seeing as there are so many templates in the book lol. I love It though.

Yeah like I mentioned on IG no worries on the questions.  The book has a lot of info but could be organized a little better.  An index would really help so you could look up things like 5x5/3/1 etc.  I've picked up a lot of explanations off of his private forum over the past couple of years so that helps some.

The main thing he was trying to do with that new book was teach people how to program for themselves using his philosophies.  He provides a lot of programs so people can get examples from them and adapt them for their own needs.

If you find something you like, like the FSL then I'd definitely include them in whatever you do.  In my mind if I find something that works I try to stick with it if possible.

I definitely appreciate all the info and insight. It has helped out a ton with answering questions I've had.

I have been enjoying FSL and will more than likely use that for my two leader cycles. Next is to pick an anchor.

Jun 6, 2018 C2, W3, D3
Body weight 179.2

Barbell overhead press
45x10
45x5
70x5
105x5 75%
120x3 85%
130x5 95% 1+ felt strong and felt i had 1 more quality rep in the tank.
105x5 FSL @75% 5x5
105x5
105x5
105x5
105x5

Dumbbell Row *super set w/OHP
70x12
80x12
80x12
80x12
80x12

Dips *body weight
10
10
10
10
10

Banded tricep press down
x20
x20

Db spider curl
25x12
25x12
25x12

Band pull aparts
x25
x25
x25
x25

Summary: Holy sh!t this morning's training session was just nuts. I felt so good training today I really don't know what got into me. Everything felt strong, especially my OHP.

I made an adjustment to my stance position and set my feet slightly wider and it felt like I had a lot more strength from this base. I'm excited to see what's to come with my OHP with this adjustment.

I think I also felt good cause I was blasting some Dragonball Super music during training. Yes I love Dragonball and well aware how big of a nerd that makes me

I loved super setting DB rows with my OHP and will continue this going forward. I added in dips cause I love doing them and feel they're a great accessory movement. I was more upright to focus on my triceps vs a forward lean that focuses on building your chest.

Overall this training session was just flat out awesome and mentally one of my best ones.

Tomorrow is my Deadlift day so I'm really looking forward to ending my 2nd cycle strong.
« Last Edit: June 06, 2018, 05:38:38 PM by Anthony21 »

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #153 on: June 08, 2018, 11:55:06 AM »
Jun 7, 2018 5/3/1 C2, W3, D4
Body weight 177.8

Pre training warm up

Air Dyne bike 5 minutes

Reverse hyper
90x15
90x15


Deadlift
135x5
225x5
255x3
290x5 75%
325x3 85%
365x5 95% 1+
290x5 FSL @75% 5x5
290x5
290x5
290x5
290x5

DB Bulgarian split squat
35x10
35x10
35x10
35x10

Single leg hamstring curl
65x12
65x12
65x12
65x12

Reverse hyper
140x25
140x20
140x25

Air Dyne Bike 5 minutes post training.

Summary: Yesterday was a great deadlift session. I was real happy about my 1+ set and how each rep felt. I would say I had 1 rep left in the tank had it been pulled the bar speed would of slowed down, hence why I capped it at 5 reps.

Accessory work felt felt. The gym I train at got a new Air Dyne bike so it was cool to use it for the first time. The quad pump that I got on that thing was insane. It's the biggest quad pump I've had. I'll be using this more as a conditioning tool and warm up for lower body days.

This was a great end to my second cycle. These next two days are rest followed by my first deload week starting on Sunday.

Based on reading the 5/3/1 Forever book my third cycle is going to look something like below. It took a lot of piecing together when it came to figuring out what to do. This is my biggest criticism when it comes to the 5/3/1 Forever book.

Leader -Second Set last w/5's PRO, 2 cycles, Deload, Original 5/3/1 and First Set Last Set , 7th week protocol
« Last Edit: June 09, 2018, 11:47:52 AM by Anthony21 »

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #154 on: June 09, 2018, 09:50:01 AM »
Good looking workout yesterday Anthony.  Nice volume on the deads.  With those and the split squats its no wonder you had a good pump by the time you finished with the Airdyne.  I've got one of those at home too and I love it...great way to get in some HIIT cardio. :)

I like the looks of your new plan.  Like I was saying on IG with 531 Forever I like to treat it like a buffet...pick and choose from all of the offerings and if something isn't good you just throw it away and try something else.
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/

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #155 on: June 10, 2018, 03:11:07 PM »
Good looking workout yesterday Anthony.  Nice volume on the deads.  With those and the split squats its no wonder you had a good pump by the time you finished with the Airdyne.  I've got one of those at home too and I love it...great way to get in some HIIT cardio. :)

I like the looks of your new plan.  Like I was saying on IG with 531 Forever I like to treat it like a buffet...pick and choose from all of the offerings and if something isn't good you just throw it away and try something else.

Glad I got the Greg approval for the new set up :D

Jun 10, 2018 5/3/1 Bench Deload
Body weight 178.8

Bench Press t&g
45x15
45x20
95x8
135x3 65%
160x3 75%
180x3 85%

Band pull aparts *super set between bench
0x25
0x25
0x25
0x25

Incline Dumbbell Press
60x10
60x10
60x10
60x8

Push up
20
15
12

Chest supported row
110x12
110x12
110x12
110x12

Banded tricep press down *super set w/chest supported row
0x20
0x20
0x20
0x20

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #156 on: June 11, 2018, 08:42:17 PM »
Jun 11, 2018 Squat deload
Body weight 180.8

Squat
55x8
145x5
195x3 65%
225x3 75%
255x3 85%

DB RDL
50x12
60x12
70x12
70x12

Leg Raises *toes touching bar
6
6
8
6
6

Reverse hyper
160x20
160x20
160x20

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #157 on: June 11, 2018, 08:55:29 PM »
Nice deload workout Anthony.  Looking forward to seeing your next cycle unfold. :)
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/

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #158 on: June 12, 2018, 01:15:30 AM »
Nice deload workout Anthony.  Looking forward to seeing your next cycle unfold. :)

I canít wait to start it. Deloads arenít fun but I can see why theyíre needed.

That 6th week protocol should be fun on the test week.

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #159 on: June 16, 2018, 10:56:44 AM »
Jun 13, 2018 Overhead Press Deload
Body weight 178.8

Barbell overhead press
45x10
65x5
90x3 65%
105x3 75%
120x3 85%

Band pull aparts *done in between OHP sets
0x25
0x20
0x25
0x25
0x25

Dips *body weight
12
12
12
14

Dumbbell Row *super set w/dips
85x12
85x12
85x12
85x14

Db spider curl/hammer curl
25x12
25x12
25x12

Barbell shrug
135x15
135x15
135x15

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #160 on: June 16, 2018, 11:00:21 AM »
Jun 14, 2018 Deadlift Deload
Body weight 178.8

Deadlift
135x5
225x3
250x3 65%
290x3 75%
325x3 85%

Reverse hyper
50x25
50x25
160x25
160x20
160x20
160x20

Belt squat
90x15
90x15
140x20
140x20
140x20

Push up
15
25
25
20
20

Summary: This ends my deload week and Cycle 3 stats up on 6/17.

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #161 on: June 16, 2018, 08:38:55 PM »
Nice looking deload workout Anthony.  The deadlifts look pretty straight forward but then I saw those reverse hypers and belt squats...damn that's some serious reps there! :D
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/

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #162 on: June 19, 2018, 04:45:05 PM »
Nice looking deload workout Anthony.  The deadlifts look pretty straight forward but then I saw those reverse hypers and belt squats...damn that's some serious reps there! :D

Thanks a lot man.

Jun 17, 2018 5/3/1 C3, W1, D1
Body weight 180.2

Bench Press t&g
45x10
45x10
95x5
135x5
150x5 70%
170x5 80%
190x5 90%

Barbell overhead press
45x5
95x5
115x5 80% SSL
115x5
115x5
115x5
115x5

Barbell tricep rolling extension
75x12
75x12
75x12
75x12

Close grip lat pulldown
125x12
125x12
125x12
125x12
125x15

Front plate raise
25x25
25x25

Summary: This was the start of my third cycle with 5/3/1. The set up is going to be Second Set Last (SSL) w/5's Progression for my two leader cycles. I'll also be going with the 3/5/1 set up. I'll be setting it up as the follow.

Day 1- Bench 3/5/1 5's Pro w/OHP SSL 5x5
Day 2- Squat 3/5/1 5's Pro w/Trap bar deadlift SSL 5x5
Day3- OPH 3/5/1 5's Pro w/Bench SSL 5x5
Day 4- Deadlift 3/5/1 5's Pro w/Squat SSL 5x5

I like this set up for the frequency so we'll see how it pays off after two leader cycles. Odds are for my anchor cycle i'll go with the classic 5/3/1 set up with First Set Last (FSL).

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #163 on: June 19, 2018, 04:45:21 PM »
Jun 18, 2018 5/3/1 C3, W1, D2
Body weight 179

Squat
60x10
150x5
195x3
215x5 70%
250x5 80%
280x5 90%

Trap bar deadlift
315x5 80% SSL 5x5
315x5
315x5
315x5
315x5

Belt squat
90x15
140x20
180x20
180x25

Leg Raises
8
8
8

Summary: Great training session in the morning. My squat felt strong as sh!t. I figured my legs would be shot since I spent Father's Day all day at the beach with my two girls running around and taking in the beautiful weather. It was the opposite which I was glad for.

I decided to introduce belt squats again and didn't feel any IT Band discomfort with them so I'll keep these in for these 6 weeks to build up my quads.

It's been a while since I used a trap bar deadlift but I figured it would be a great way to pull twice a week while taking stress off my lower back from pulling twice a week. My upper back is sore as sh!t today from it so that's a good sign.

I really enjoyed that trap pull cause I really was able to focus on leg drive with each rep and felt the leg drive. I've always known about this cue but when it came to my conventional deadlift I never really felt it like I did with the trap pull yesterday.

I'm hoping this has a carry over to my conventional deadlift.

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #164 on: June 20, 2018, 09:05:45 AM »
Great looking workout yesterday Anthony.  Nice job on the squats man.

That's interesting about the leg drive and the trap bar deadlift.  I've always had trouble feeling that cue too in training.  Maybe I'll give the trap bar at Untamed a try next time I'm 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/