Iron Sanctuary

Journals => Journals => Topic started by: Anthony21 on March 14, 2018, 07:55:36 PM

Title: Anthony's Powerlifting Journal
Post by: Anthony21 on March 14, 2018, 07:55:36 PM
What's up everyone. To those that take the time to read my training and take part in this journey I definitely appreciate it.

I won't make the intro that long. I've done some meets in the past but it's been a while. I got complacent with my training and goals. Towards the later part of last year and into this year I finally started getting consistent with my training and redefining my goals.

What are those? Well to get stronger and do some more meets. My focus is definitely on powerlifting and that's what my training will be geared towards.

I'm currently running Candito's 6 week strength program for my squat and deadlift. For my bench I have a buddy who provided me with a 6 week program to run along side of that. I joined a local powerlifting gym which has definitely been the best decision thus far I've made for my training.

I'm unsure on what my maxes are as I haven't tested them in the longest time. I may do that after this run the programs I'm on just to see where I'm at.

After these two programs end I may start transitioning more towards an RPE based program or one that has a percentage based schematic built in along with RPE. Some programs I'm looking into for the future are the Calgary Barbell 12 week program, TSA 9 week program or to pay to get programming from Garret Blevins. I'll definitely let you guys know when that time comes.

In the mean time let's have some fun, learn, grow and get stronger together.

Mar 14, 2018 C3 W2 D3
Squat
45x10
45x10
135x5
185x3
225x1
270x9 Top set @9
260x3 @7
260x3 @7
260x3 @7.5
260x3 @7
260x3 @7.5
260x3 @7.5
260x3 @7.5
260x3 @7.5

Romanian deadlift
245x8 @8
245x8 @8
245x8 @8.5

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

Chest supported T bar row
90x12
90x12
90x12

Side plank
0x0 30 seconds
0x0 30 seconds
0x0 30 seconds

https://youtu.be/RoGxFNJNRAg

Summary: Things went pretty good today. I decided to squat with the Texas Squat Bar which is 55lbs. I like this bar a lot for the simple fact that the 45s don't clip the weight stands when I'm walking out. On a normal Ohio Power Bar when I go to unload the 45s always clip the stands. It doesn't do much at low weight but as it increases this can cause an issue.

My squat felt good. I decided to start incorporating an RPE rating so I can start getting better at gauging my sets via RPE. I'm pissed cause my pos iPhone 6s plus ran out of memory to record my sets (which is why I'm thinking of switching to an Android). I had to just play it off feel after my top set of 270.

The program called for a top set of 10 reps max. I thought I had counted 10 reps but watching the play back it was only 9. Good thing is I feel that top set was an RPE 9 so I had at least one more rep in me.

Back off sets felt good and strong.

Tomorrow is my second bench day.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 14, 2018, 08:46:47 PM
Welcome to IS Anthony! See u found us over here quickly. (Iím raynerd from BB.com) real name Shawn.
Great way to enter the the forum, Candito week 2....the week from hell!!
Ran this to peak for my first meet last year, I, like you modified the bench, added slingshot work and inclines instead of any OHP. I didnít do very good with bench the times before I ran this. Although nothing other than getting fatter seems to work for my poverty bench lol. Squats and deads however, did make some great gainz

One guy Ron (BLKOOT) in here is running Calgary Barbell right now, another Rich (Reduni) is running TSA so be good to check out their logs.

Looking forward to following along buddy!
Title: Re: Anthony's Powerlifting Journal
Post by: Dave on March 14, 2018, 08:56:08 PM
Welcome to the IS journals.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 14, 2018, 09:24:55 PM
Welcome to IS Anthony! See u found us over here quickly. (Iím raynerd from BB.com) real name Shawn.
Great way to enter the the forum, Candito week 2....the week from hell!!
Ran this to peak for my first meet last year, I, like you modified the bench, added slingshot work and inclines instead of any OHP. I didnít do very good with bench the times before I ran this. Although nothing other than getting fatter seems to work for my poverty bench lol. Squats and deads however, did make some great gainz

One guy Ron (BLKOOT) in here is running Calgary Barbell right now, another Rich (Reduni) is running TSA so be good to check out their logs.

Looking forward to following along buddy!

Yeah man the first 2 weeks are pretty brutal seeing that it involves a lot of rep work.

I don't know why I'm so indecisive on what to run after this cycle. I honestly don't think I've ever been this indecisive before but I am now lol.

I'll definitely stop by your log and check those other ones that you mentioned out.

Welcome to the IS journals.

Thanks a lot Dave.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 14, 2018, 10:52:46 PM
Welcome to IS Anthony.  It sounds like you've got a good plan in terms of programming.  All of those programming options are solid and should do you well.  I'm curious to follow along and see where your training takes you.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 14, 2018, 11:05:01 PM
Welcome to IS Anthony.  It sounds like you've got a good plan in terms of programming.  All of those programming options are solid and should do you well.  I'm curious to follow along and see where your training takes you.

What's up prey. I believe I saw you post at BB.com about your sweet AB barbell you picked up.

Thanks for joining along in this journey. I really have some decisions to make in terms of programming that's for sure. I'm really leaning towards working with Garret Blevins though. I like the fact that my training gets adjusted every 4 weeks with his AI Programming based off my feedback from the micro cycles.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 15, 2018, 07:13:06 PM
Mar 15, 2018 C1 W2 D2

Spoto press
45x15
95x5
135x3
150x7 @6
150x7 @6
150x7 @6
150x8 @6

Pulldowns
105x12
105x12
105x12
105x12
105x12

Jm press
55x10
55x10
55x10
55x10
55x10

Face pulls
30x25
25x25
25x25
25x25

Dumbbell Bicep Curl
35x10
35x10
35x10
35x10

https://youtu.be/k-deZz9buiM

Summary: I woke up at 4:30 AM for this session, had my preworkout and a toaster pastry for some carbs and headed out the door at 4:45 AM. I got to the gym and started warming up around 5:08 AM.

I've been playing around with my foot position with a flat foot position most recently. I decided to see how benching on my toes felt as this was the primary way that I've had my feet set up ever since I got into powerlifting (started learning form from watching the EFTS Dave Tate vids on benching). I felt a lot better in regards to being tighter overall and more efficient with my leg drive.

I think I'll be sticking with this foot position going forward. Main reason I switched was I was getting major lower back pain after each set. I would get done with a set and feel like I was getting stabbed in my lower lumbar. It would go away after a couple minutes but over the course of a training session that sh!t would suck.

I added 10lbs to the Spoto Press from the previous week and things felt good and light. I would say it was definitely an RPE of 6 seeing as the weight felt like warm up weight.

Accessory work went good. I love the JM press for my tricep work on Day 2. I don't know why I didn't use this movement before. I went light cause I'm still getting comfortable with the movement pattern but I definitely love this tricep variation.

The training session ended at 6:28 AM and overall went pretty damn good. My bodyweight as of this morning before training was 178.2lbs. I'm slowly reverse dieting back up to maintenance and working on getting back into the 200lb range and will assess from that point. Speaking of weight. I failed to mention a long cut I was on that started in June of 2017.

I weighed I believe between 230-240 and decided I really wanted to focus on changing my body composition. That's when I started a cut to pursue that. Along that journey is when I began to get complacement with training but luckily that's over. I started to reverse diet a couple weeks back to slowly add in calories while building up to maintenance. From there the goal is to get to 200lbs slowly and reasses where I'm at. Obviously during this cut I lost a lot of strength but I knew that was going to happen. I've included two pics as a reference point. One pic (first pic) was my starting point and the second pic is where I'm currently at as of this morning.

Start of cut
https://imgur.com/q7cFP2f

Current
https://imgur.com/E7FzzhL

Tomorrow is a rest day and I'll be back for my 3rd bench day on Saturday night.
Title: Re: Anthony's Powerlifting Journal
Post by: induced_drag on March 15, 2018, 09:44:40 PM
Legit lifts.....I am jealous of your shoulder mobility.  Would love to lock into a squat like you do.   Nice!

Great job cutting.   You look like you have a good frame.   Anything you add will look great on you.  Nice work so far.   

Controlling diet and using it to your advantage will have the largest impact as to how your body responds to your training.   Food is your friend....  But use it wisely!

Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 15, 2018, 09:54:26 PM
Legit lifts.....I am jealous of your shoulder mobility.  Would love to lock into a squat like you do.   Nice!

Great job cutting.   You look like you have a good frame.   Anything you add will look great on you.  Nice work so far.   

Controlling diet and using it to your advantage will have the largest impact as to how your body responds to your training.   Food is your friend....  But use it wisely!

What's up Drag! Thanks for joining in on my training journal.

I'm definitely happy with the progress I made with my body comp and the cut. It definitely taught me a lot about nutrition and being selective with when and what I'm eating when the calories got low.

I typically follow a IIFYM approach but that was hard to do when the calories dropped. I had to be a lot more concious of the foods I was eating and what not to eat.

Title: Re: Anthony's Powerlifting Journal
Post by: Bando on March 15, 2018, 09:59:47 PM

I've been playing around with my foot position with a flat foot position most recently. I decided to see how benching on my toes felt as this was the primary way that I've had my feet set up ever since I got into powerlifting (started learning form from watching the EFTS Dave Tate vids on benching). I felt a lot better in regards to being tighter overall and more efficient with my leg drive.

I think I'll be sticking with this foot position going forward. Main reason I switched was I was getting major lower back pain after each set. I would get done with a set and feel like I was getting stabbed in my lower lumbar. It would go away after a couple minutes but over the course of a training session that sh!t would suck.

Wow that's odd. I'm a whole body bencher so everything will be sore the next day, but never had anything like that.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 16, 2018, 09:01:54 AM
Great workout yesterday Anthony. :)  That was a lot of good looking bench reps in your video.  I like your leg positioning and your arch...looks like a lot of potential power there.

I hadn't really heard of Garret Blevins programming before so after reading your previous posts I went and looked it up.  That does indeed look interesting and the cost seems very reasonable.  I'll be interested to see if you go that route what your programming looks like.
Title: Re: Anthony's Powerlifting Journal
Post by: Dave on March 16, 2018, 10:34:23 AM
Impressive job on the weight loss. 
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 16, 2018, 11:20:26 AM

Wow that's odd. I'm a whole body bencher so everything will be sore the next day, but never had anything like that.

I talked to the gym owner where I train. He told me when it comes to initiating the leg drive I should focus on pushing my toes forward and just not my heels down towards the ground. I'll definitly be working on this going forward.

Great workout yesterday Anthony. :)  That was a lot of good looking bench reps in your video.  I like your leg positioning and your arch...looks like a lot of potential power there.

I hadn't really heard of Garret Blevins programming before so after reading your previous posts I went and looked it up.  That does indeed look interesting and the cost seems very reasonable.  I'll be interested to see if you go that route what your programming looks like.

I'm definitely hoping it helps with my poverty bench lol.

Blevins is a very smart guy when it comes to programming. His YouTube channel has a ton of great information on there.

It's funny you mentioned his programming cause I deciced to actually sign up to see what it's all about.

Sure I could stay on Candito's program for X amount of cycles. The thing that really interested me with Garret was his AI Programming. The way it works is that you get 4 week microcyle training blocks. At the end of 4 weeks you send the excel sheet back with a questionairre and then get another 4 week microcycle that is adjusted based off your feedback and the first microcycle.

So it's an ever evolving tailored program that changes in terms of volume and fatigue. I liked this cause that's what seperates it from a cookie cutter program that doesn't address the lifters specific needs in terms of volume and fatigue.

I'm going to give it a 12 week run seeing as $1 for the first 4 week block then $28 for every 4 week block after isn't breaking the bank. After 12 weeks you have a test day and from there I'll decide if I want to continue or not.

He has two types of programming to choose from on the initial questionairre that you fill out prior to signing up. He has a powerlifting template and then a power building that focuses on strength and size. I opted to go with the power building. You pick which body part you want to focus on after the main lift(s) and I decided to choose back for the first 4 weeks.

My first day is scheduled to start next monday and needeless to say I'm excited to start. Here is how day 1 will go down.

Face Pull 3x30
Low Bar squat 10x2 @ 72.5%
Wide Grip Bench 4x5 @60%

I'll be training 5 days a week with this microcycle.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 16, 2018, 11:21:22 AM
Impressive job on the weight loss.

Thanks a lot Dave. I definitely learned a lot during it. I'm enjoying the increased calories though at this point lol.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 16, 2018, 10:19:25 PM
Great session Anthony, looks like the new foot position gets you in a tighter place for sure. Beauty work on the cut, you didnít even look that fat at 230-40 TBH, hard to believe all the weight that came off.
Looking forward to the new program!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 17, 2018, 10:20:39 AM
Great session Anthony, looks like the new foot position gets you in a tighter place for sure. Beauty work on the cut, you didnít even look that fat at 230-40 TBH, hard to believe all the weight that came off.
Looking forward to the new program!

Thanks a lot Shawn. It'll be interesting once I hit that 200lb mark to see where i'm at from a body composition stand point as well as a strength one.

I'm excited to start my new programming. I never advocate programming hopping but it was hard to pass up. I debated back and forth if I should pursue Blevin's programming since I'm midway through a training cycle. It might be detrimental short term but I think the long term rewards is worth it, at least I hope.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 17, 2018, 06:25:36 PM
Great workout yesterday Anthony. :)  That was a lot of good looking bench reps in your video.  I like your leg positioning and your arch...looks like a lot of potential power there.

I hadn't really heard of Garret Blevins programming before so after reading your previous posts I went and looked it up.  That does indeed look interesting and the cost seems very reasonable.  I'll be interested to see if you go that route what your programming looks like.

I'm definitely hoping it helps with my poverty bench lol.

Blevins is a very smart guy when it comes to programming. His YouTube channel has a ton of great information on there.

It's funny you mentioned his programming cause I deciced to actually sign up to see what it's all about.

Sure I could stay on Candito's program for X amount of cycles. The thing that really interested me with Garret was his AI Programming. The way it works is that you get 4 week microcyle training blocks. At the end of 4 weeks you send the excel sheet back with a questionairre and then get another 4 week microcycle that is adjusted based off your feedback and the first microcycle.

So it's an ever evolving tailored program that changes in terms of volume and fatigue. I liked this cause that's what seperates it from a cookie cutter program that doesn't address the lifters specific needs in terms of volume and fatigue.

I'm going to give it a 12 week run seeing as $1 for the first 4 week block then $28 for every 4 week block after isn't breaking the bank. After 12 weeks you have a test day and from there I'll decide if I want to continue or not.

He has two types of programming to choose from on the initial questionairre that you fill out prior to signing up. He has a powerlifting template and then a power building that focuses on strength and size. I opted to go with the power building. You pick which body part you want to focus on after the main lift(s) and I decided to choose back for the first 4 weeks.

My first day is scheduled to start next monday and needeless to say I'm excited to start. Here is how day 1 will go down.

Face Pull 3x30
Low Bar squat 10x2 @ 72.5%
Wide Grip Bench 4x5 @60%

I'll be training 5 days a week with this microcycle.

That is very interesting and I'm definitely curious to see how it goes for you.  Honestly after looking at his website last night and this morning I was tempted to sign up for his AI training too.  For that price, $1 first month and $28 after, it definitely seems like a great value.

Edit: I just saw a video on Brandon Campbell Diamond's YouTube channel where Garret talks about programming in general and then talks a little about his AI programming.  It definitely has me interested.  Btw, the beginning of  the video shows his name as Garret "Blessings" but it was Blevins in the video.

https://www.youtube.com/watch?v=cEZtSmCB8a8 (https://www.youtube.com/watch?v=cEZtSmCB8a8)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 19, 2018, 10:23:03 AM
Great workout yesterday Anthony. :)  That was a lot of good looking bench reps in your video.  I like your leg positioning and your arch...looks like a lot of potential power there.

I hadn't really heard of Garret Blevins programming before so after reading your previous posts I went and looked it up.  That does indeed look interesting and the cost seems very reasonable.  I'll be interested to see if you go that route what your programming looks like.

I'm definitely hoping it helps with my poverty bench lol.

Blevins is a very smart guy when it comes to programming. His YouTube channel has a ton of great information on there.

It's funny you mentioned his programming cause I deciced to actually sign up to see what it's all about.

Sure I could stay on Candito's program for X amount of cycles. The thing that really interested me with Garret was his AI Programming. The way it works is that you get 4 week microcyle training blocks. At the end of 4 weeks you send the excel sheet back with a questionairre and then get another 4 week microcycle that is adjusted based off your feedback and the first microcycle.

So it's an ever evolving tailored program that changes in terms of volume and fatigue. I liked this cause that's what seperates it from a cookie cutter program that doesn't address the lifters specific needs in terms of volume and fatigue.

I'm going to give it a 12 week run seeing as $1 for the first 4 week block then $28 for every 4 week block after isn't breaking the bank. After 12 weeks you have a test day and from there I'll decide if I want to continue or not.

He has two types of programming to choose from on the initial questionairre that you fill out prior to signing up. He has a powerlifting template and then a power building that focuses on strength and size. I opted to go with the power building. You pick which body part you want to focus on after the main lift(s) and I decided to choose back for the first 4 weeks.

My first day is scheduled to start next monday and needeless to say I'm excited to start. Here is how day 1 will go down.

Face Pull 3x30
Low Bar squat 10x2 @ 72.5%
Wide Grip Bench 4x5 @60%

I'll be training 5 days a week with this microcycle.

That is very interesting and I'm definitely curious to see how it goes for you.  Honestly after looking at his website last night and this morning I was tempted to sign up for his AI training too.  For that price, $1 first month and $28 after, it definitely seems like a great value.

Edit: I just saw a video on Brandon Campbell Diamond's YouTube channel where Garret talks about programming in general and then talks a little about his AI programming.  It definitely has me interested.  Btw, the beginning of  the video shows his name as Garret "Blessings" but it was Blevins in the video.

https://www.youtube.com/watch?v=cEZtSmCB8a8 (https://www.youtube.com/watch?v=cEZtSmCB8a8)

I believe Blessings is a nickname for him seeing as I believe he's religious but I could be wrong. I do know his last name is Blevins though.

It's pretty damn cheap seeing as what you're getting vs what's out there.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 19, 2018, 12:06:10 PM
Mar 18, 2018 C1 W1 D1

Squat @ 72.5%
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x3 @6
230x3 @6
230x3 @6

Face pulls
25x30
25x30
25x30

Wide grip bench @ 60%
135x5 @5.5
135x5 @5.5
135x5 @5.5
135x5 @5.5
135x5 @5.5

https://youtu.be/IutOxtKBbRo

Summary: So I decided to sign up to get programming from Garret Blevins as I mentioned above. The start date for the new training block (4 week microcycles) was suppose to start today. I was at home itching to get into the gym so I just started day 1 yesterday afternoon.

I haven't tested maxes for a while so my maxes I provided were a good guess where I think I am.

Squat- 320, Bench- 225, Deadlift-420

The cool thing about the AI Programming is the real time adjustments that can be made based on how you're feeling that day (fatigue level rating). So Garret has a 1-10 scale on your fatigue for that particular training day. Prior to training you rate your fatigue level for that day for the movements scheduled. Based on your rating your actual sets get adjusted.

For example yesterday I had squats for 10x2 and bench for 4x5 with a fatigue level defaulted at 5 (average fatigue and soreness, you are somewhat unmotivated towards this movement). Well my actual fatigue level was around 1-2 so the programming added a set to make it 11x2 for squats and 5x5 for bench.

This is a pretty cool feature that really plays to the individual and how they are feeling that day, along with helping auto regulate volume.

This week is almost going to be a deload week so to speak. Since I'm starting a new program the weights aren't going to be heavy in terms of intensity which is fine by me. I know in time it's going to ramp up. My squat felt solid as did my wide grip bench (ring finger on rings). I'm also trying to rate the RPE on the main barbell movements though the programming doesn't call for it. It only calls for an RPE on the accessory work. I figure in time this will help me get better at RPE.

Today I have some pause deadlifts and back accessories.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 19, 2018, 01:23:06 PM
Great start buddy, lots of doubles to ball the ball rolling. Interesting fatigue management system in the program, sounds pretty cool.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 19, 2018, 01:48:12 PM
Great start buddy, lots of doubles to ball the ball rolling. Interesting fatigue management system in the program, sounds pretty cool.

Tons of doubles lol. I was surprised with how I had a nice quad pump given the low rep work.

I definitely like the fatigue management that's built into the program and excel sheet. It'll be interesting to see how things go with that once the weights start getting heavier. I can see it definitely being a benefit to auto regulate yourself.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 19, 2018, 02:19:17 PM
Great looking workout Anthony.  I like the setup you've got there.  It looks like you're building up some good sub-max volume there across all those sets.

Btw, after reading your posts about AI training and doing some more research I decided to follow your lead, and pull the trigger and sign up for the AI training too.  I started my new block today but have been swamped at work and haven't had the chance to post it yet.  I'm glad you posted about this programming...it's a great match for what I've been looking for.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 19, 2018, 02:33:25 PM
Great looking workout Anthony.  I like the setup you've got there.  It looks like you're building up some good sub-max volume there across all those sets.

Btw, after reading your posts about AI training and doing some more research I decided to follow your lead, and pull the trigger and sign up for the AI training too.  I started my new block today but have been swamped at work and haven't had the chance to post it yet.  I'm glad you posted about this programming...it's a great match for what I've been looking for.

That's how you get stronger right? Build up volume through sub max work, at least I hope in my case lol.

That's awesome you signed up man. I'm sure you're going to like it a lot. There is also a Facebook group that you can join and ask any questions. Garret posts there often as well among the other members of the group. He also can be reached by email if you have any questions also.

Are you going to be using the program to prep for your meet?
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 19, 2018, 07:16:24 PM
Great looking workout Anthony.  I like the setup you've got there.  It looks like you're building up some good sub-max volume there across all those sets.

Btw, after reading your posts about AI training and doing some more research I decided to follow your lead, and pull the trigger and sign up for the AI training too.  I started my new block today but have been swamped at work and haven't had the chance to post it yet.  I'm glad you posted about this programming...it's a great match for what I've been looking for.

That's how you get stronger right? Build up volume through sub max work, at least I hope in my case lol.

That's awesome you signed up man. I'm sure you're going to like it a lot. There is also a Facebook group that you can join and ask any questions. Garret posts there often as well among the other members of the group. He also can be reached by email if you have any questions also.

Are you going to be using the program to prep for your meet?

Damn straight about the sub max volume work.  I agree that's the best way to get stronger.  Anytime I stop doing that and start working closer to my maxes leads me to injury.

I am going to use the AI programming leading into my meet.  It asked me for my meet date in the questionnaire and started me on a meet peak progression.  I think it'll work well and I was happy to get started with it.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 19, 2018, 11:20:24 PM
Great looking workout Anthony.  I like the setup you've got there.  It looks like you're building up some good sub-max volume there across all those sets.

Btw, after reading your posts about AI training and doing some more research I decided to follow your lead, and pull the trigger and sign up for the AI training too.  I started my new block today but have been swamped at work and haven't had the chance to post it yet.  I'm glad you posted about this programming...it's a great match for what I've been looking for.

That's how you get stronger right? Build up volume through sub max work, at least I hope in my case lol.

That's awesome you signed up man. I'm sure you're going to like it a lot. There is also a Facebook group that you can join and ask any questions. Garret posts there often as well among the other members of the group. He also can be reached by email if you have any questions also.

Are you going to be using the program to prep for your meet?

Damn straight about the sub max volume work.  I agree that's the best way to get stronger.  Anytime I stop doing that and start working closer to my maxes leads me to injury.

I am going to use the AI programming leading into my meet.  It asked me for my meet date in the questionnaire and started me on a meet peak progression.  I think it'll work well and I was happy to get started with it.

Thatís awesome man. Iím glad you signed up and looking forward to your gains and progress.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 20, 2018, 08:10:40 PM
So....I know I mentioned this new programming service or what not. I opted out of it for a couple reasons. Main thing is financially. I honestly don't feel like paying month to month for programming. Other part to that is I don't even think I'm at that level to need to pay monthly for some programming. Also some other financial obligations came up that take precedents over this.

Other reason being I like to be able to handle my own accessory work and do what I feel like doing and not feel restricted cause I have to follow a program. I always say don't be a victim of programming jumping but my dumbass is a prime example of that in this case.

Nonetheless I'm sticking with what I've been doing which is Candito's 6 week strength program for my squat and deadlift. My bench I'm still running the program I received from my buddy who owns the gym I go to. I may in the future venture back to this but time will tell. For now I'm enjoying the programs I'm running and need to be consistent and follow the course.

I know PTrey though who signed up is going to be in for a world of gains so glad he's going to stick with it. I'll be able to follow his log and see the program go to work for him.

Mar 17, 2018 C1 W2 D3

Band pull aparts
0x50 Red efts band
0x20 Red efts band
0x30 Red efts band
*100 total reps

Duffalo Bench
175x5 @6
175x5 @6
175x5 @6
175x5 @6
175x5 @6

Dumbbell Row
85x15
85x15
85x15
85x12
85x12

Cable overhead extension
50x12
30x15
40x15
40x15
40x12
40x10

Dumbbell shrugs
80x12
80x10
80x10
80x10

[youtube]-XLTUBjF11w[/youtube][/quote]

Summary: I really like the Duffalo Bench. You feel a bigger stretch at the bottom due to it putting you at a 2" deficit due to the bow in the bar. I'm hoping it pays off and has a good carry over to my comp bench come test day.
Title: Re: Anthony's Powerlifting Journal
Post by: Dave on March 20, 2018, 08:30:19 PM
I'd have a hard time justifying paying for programming to be honest and mainly for the reasons you've stated.  For me as a recreational lifter I can't be bothered. Candito's program is awesome anyway.  After the meet in April I have my eyes on his new deadlift program at some point since deads to me are my worst lift.  I've run JC6W 3x I think and have always gotten a lot out of it (after week 2 lol)
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 20, 2018, 08:47:22 PM
Solid upper session Anthony, would love to try out the Duffalo bar at some point in my life. So damn expensive to buy one for the home gym.
Was watching your squat and deads vid on the tube, such tight form and great looking lifts buddy.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 20, 2018, 08:51:53 PM
I'd have a hard time justifying paying for programming to be honest and mainly for the reasons you've stated.  For me as a recreational lifter I can't be bothered. Candito's program is awesome anyway.  After the meet in April I have my eyes on his new deadlift program at some point since deads to me are my worst lift.  I've run JC6W 3x I think and have always gotten a lot out of it (after week 2 lol)

I definitely enjoy his programming. I remember the first time I ran his 6 week strength program back in 2014 I believe. I ran it for 7 cycles into my 2nd powerlifting meet. It got me my first 500lb pull in a meet.

It's always a program I've gone back to and for good reason. I take my training seriously but at the same time I don't feel I'm at that level to justify an added monthly cost. I'm enjoying the program so might as well stick with it until the wheels fall off.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 20, 2018, 09:29:15 PM
Solid upper session Anthony, would love to try out the Duffalo bar at some point in my life. So damn expensive to buy one for the home gym.
Was watching your squat and deads vid on the tube, such tight form and great looking lifts buddy.

Unfortunately a lot of Chris Duffin's stuff is expensive and or completely over priced i.e. his Kabuki Power Bar but that's a different subject lol.

I definitely like the bar though and hope it has a carry over to my comp bench.

My form is always a work in progress as I'm sure it's like that with all of us but thanks man.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 20, 2018, 10:03:36 PM
Great looking workout today Anthony.  I like your choice of main lifts and accessories.  I especially like that work with the Duffalo Bar.  They've got one of those at the gym I go to but I haven't used it yet...this makes me want to give it a try.  I usually do most of my "main work" at home and just do extra accessories there but I'll have to hit it for a bench day.

I understand about avoiding the added expense and also about wanting to stay the course.  I've been guilty of the program hopping myself.  The main reason I went for the Blevins programming was that I've seen him a couple of times on YouTube and liked what he had to say and it's not as expensive as some programs.  I think it'll lead me to a good spot for my meet but after that I'm liable to switch back to my own programming too...we'll see.  In any case, I like the choice to stay with Candito.  I've seen that work well for a lot of people too.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 20, 2018, 11:03:48 PM
Great looking workout today Anthony.  I like your choice of main lifts and accessories.  I especially like that work with the Duffalo Bar.  They've got one of those at the gym I go to but I haven't used it yet...this makes me want to give it a try.  I usually do most of my "main work" at home and just do extra accessories there but I'll have to hit it for a bench day.

I understand about avoiding the added expense and also about wanting to stay the course.  I've been guilty of the program hopping myself.  The main reason I went for the Blevins programming was that I've seen him a couple of times on YouTube and liked what he had to say and it's not as expensive as some programs.  I think it'll lead me to a good spot for my meet but after that I'm liable to switch back to my own programming too...we'll see.  In any case, I like the choice to stay with Candito.  I've seen that work well for a lot of people too.

I'm definitely glad the gym has 2 of them. I've yet to try them for squats but may have to give that a shot soon.

I really never had issues with programming jumping before. I guess I got caught up with the whole "the grass is greener on the other side" mantra. I forgot to just realize in the end it's all about just lifting and staying consistent, not allowing yourself to get complacent.

So going forward I'm just going to stay the course and enjoy the ride. I'll run Candito's until I stop making progress after several resets and evaluate from there.

I'm defnitely going to consider Blevin's programming down the line but for now I'll enjoy it through your log.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 23, 2018, 11:48:19 AM
Mar 22, 2018 C1 W3 D1

Band pull aparts
0x25
0x25
0x25
0x25

Pause bench
220x1
220x1
220x1
220x1
220x1

https://youtu.be/XuTPoFL3ovc

Bench Press t&g
195x3
195x3
195x3
175x7
175x7
175x5

Chest supported T bar row
145x10
145x10
145x10
145x10
145x10

Tricep press down
40x12
40x20
40x20
40x15
40x15
40x18
*100 total reps

Summary: Things felt good for the most part. Bench felt like it dragged on for a long time for some reason. I was done by the time I got done with the 5 singles but had some touch and go sets to finish.

I still suck at bench and still hate the lift. I'm also finding that I'm getting hungry as sh!t midway through training. I'm unsure if it's a rise in my metabolism due to the reverse diet and calories being added back in or what. I may need to eat a bigger meal before training. Prior to this training it was just a PB & jelly sandwhich.

Today is a rest day then squats tomorrow.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 23, 2018, 11:52:55 AM
Bench is looking tight buddy, lots of volume once you add in the T&G. Strong work!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 23, 2018, 11:55:27 AM
Bench is looking tight buddy, lots of volume once you add in the T&G. Strong work!

Yeah it sucks lol. I've always hated benching due to my shit leverages for it. I was done with benching by the time I wrapped up my last single but then had the extra t&g sets.

Title: Re: Anthony's Powerlifting Journal
Post by: Dave on March 23, 2018, 07:48:39 PM
Your lifts always look really consistent and well done form wise.  Reminds me a lot of John (jtbny from bb.com) with how each rep always seems to mirror the last one
Title: Re: Anthony's Powerlifting Journal
Post by: BLK00TJ on March 23, 2018, 08:24:50 PM
Solid benching Anthony.  They all looked identical so you are holding form great.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 24, 2018, 10:41:40 AM
Your lifts always look really consistent and well done form wise.  Reminds me a lot of John (jtbny from bb.com) with how each rep always seems to mirror the last one

Thanks a lot Dave. I definitely try my best to have my form and technique stay consistent, especially with the heavier weight.

Solid benching Anthony.  They all looked identical so you are holding form great.

Thanks a lot BLK.

Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 25, 2018, 02:18:46 PM
Mar 24, 2018 Candito Strength C3 W3 D3
Belt squat
90x20
90x20
90x20

Squat
55x10
145x5
170x3
200x1
265x1
290x6 Top set and hit rep goal I had planned.

Romanian deadlift
280x8 Felt easy as fuck

https://youtu.be/jArzzK_z0Gc

Belt squat
90x20
90x20

Reverse hyper
190x12
190x12
190x15

Neck extension
25x20
25x15
25x12

Summary: I had the goal of hitting 6 reps on my top set @ 260. Going into training I felt good, partly due to the 240mg of caffeine from my Rockstar I had but mentally I was locked in prior to training. Warm ups on my squat felt rock solid and I wasn't going to accept anything less than 6 reps.

I apologize for the yelling but when you train alone sometimes you have to do that to get yourself hyped up. I was really happy I was able to smash 6 reps and happy that my form and technique didn't alter much. I definitely was overall happy with how my squat felt.

My RDL felt strong also and 8 reps really felt like a warm up. The goal is to hit 315 for sets of 8 which I'm sure I can here soon.

Overall training yesterday evening went just how I envisioned.

I'm headed to the gym for my 2nd bench day of the week which will be my spoto press and upper back & tricep accessory work.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 25, 2018, 05:44:13 PM
Killed that 290 Anthony, loved the self smack talk! Great job buddy!
Title: Re: Anthony's Powerlifting Journal
Post by: Andrew on March 25, 2018, 06:19:33 PM
Nice work man! Strong looking squats. I like the gym too, looks like a cool place
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 25, 2018, 06:36:23 PM
Great looking workout yesterday Anthony.  Those squats looked damn good man.  That RDL is great too...super strong.  That'll be bad assed to be able to rep 315 on the RDL.  Looks like you're killing it on the Candito man. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 25, 2018, 09:09:37 PM
Killed that 290 Anthony, loved the self smack talk! Great job buddy!

Yeah I was kind of embarrassed for myself after watching the play back but oh well lol. I know 290 isn't much but it's definitely a nice sign of my progress seeing as I'm horrible at rep work lol.

Nice work man! Strong looking squats. I like the gym too, looks like a cool place

It's definitely a cool place and ran by a great guy. He's the one that gave me this 6 week bench program to run along side the squat and deadlift portion of Candito's. Having a place like this to train is definitely humbling and I feel fortunate.

Great looking workout yesterday Anthony.  Those squats looked damn good man.  That RDL is great too...super strong.  That'll be bad assed to be able to rep 315 on the RDL.  Looks like you're killing it on the Candito man. :)

Thanks a lot Greg. It feels like progress is definitely being made and glad I stuck with Candito's.

Next week the first squat day calls for a deadlift variation for 2x6 so I think I'm going to go for 315x2x6. Fingers crossed.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 25, 2018, 11:09:47 PM
Mar 25, 2018

Spoto press
45x10
95x8
135x5
Work sets
160x7
160x7
160x7
160x7

https://youtu.be/bdN4yP4Y4BU

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

Jm press
60x10
60x10
60x10
60x10
60x10

Machine preacher curl
25x12
25x12
25x12
25x12

Face pulls
30x25
30x25
30x25
30x25

Summary: todayís training session went great. My Spoto press felt strong and technique felt smooth. I switched my bench grip to how it use to be, pinkies on the rings. This felt a lot better and I felt I was able to utilize my triceps a lot better.

I had a strong pump going through out training which was a nice plus. Overall things went real good the last two training sessions.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 27, 2018, 07:26:49 PM
Mar 27, 2018 Candito Strength C3, W4, D1
Body weight: 177.8

Squat
55x10
145x8
195x3
235x1
265x1
Working sets
290x3
295x3
300x3

Romanian deadlift
315x6 PR
315x6

https://youtu.be/9jbchorfIM8

Belt squat
140x15
140x15
140x20

Summary: This morning's training session went great. My squat felt pretty damn good and strong. I'm definitely feeling confident with it at this point and looking forward to finishing the remainder of Cycle 3 strong.

I wanted to get 315lbs for my RDL and that mission was accomplished. 315 felt nice and strong and glad my form & technique didn't falter much given that it was a PR. All in all it was a real good training session.

Tomorrow is my 3rd bench day that involves a 5x5 with the Duffalo Bar.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 28, 2018, 05:08:36 PM
Awesome couple sessions dood! Huge volume on bench day and you killed the JC lower! Squats looked strong with lots more in the tank and grats on the 315 RDLís!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 28, 2018, 07:07:19 PM
Awesome couple sessions dood! Huge volume on bench day and you killed the JC lower! Squats looked strong with lots more in the tank and grats on the 315 RDLís!

Thanks a lot Shawn. I'm really feeling confident with my squats at this point and looking forward to finishing strong with this cycle.

Mar 28, 2018 Savage Bench C1 W3 D3
Bodyweight 177.8lbs

Band pull aparts w/EFTS Red mini band
x25
x25
x25
x25

Duffalo Bench
185x5
185x5
185x5
185x5
185x5

Dumbbell Row
90x15
90x15
90x12
90x12
90x12

Cable overhead extension
40x15
40x12
40x12
40x12

Summary: Duffalo bench went real solid this morning. Each set felt strong and easy which is definitely a confidence builder for my bench. Thus far my bench is feeling good and hoping to hit at least a paused single at 240 when it comes to test day after the 6 week run.

Tomorrow is a rest day then a big squat and deadlift day on Friday that I'm looking forward to.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on March 29, 2018, 05:57:47 PM
Nice workout yesterday Anthony. :)  Solid looking work on the Duffalo Bench and Rows.  I gave the Buffalo bar a try for bench last weekend at my gym and really liked it...I got the inspiration to give it a go from you journal.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 29, 2018, 06:45:47 PM
Nice workout yesterday Anthony. :)  Solid looking work on the Duffalo Bench and Rows.  I gave the Buffalo bar a try for bench last weekend at my gym and really liked it...I got the inspiration to give it a go from you journal.

That's awesome you gave it a try. It definitely gives a good stretch to your pecs with that 2" deficit it gives. Whether or not it's going to have carry over to my comp bench remains to be seen but I definitely hope it does.

Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on March 29, 2018, 09:18:03 PM
Beauty benching with the Duffalo! That must give one helluva pec stretch!
Title: Re: Anthony's Powerlifting Journal
Post by: Dave on March 29, 2018, 09:56:50 PM
Easy looking pr
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 30, 2018, 10:12:22 AM
Beauty benching with the Duffalo! That must give one helluva pec stretch!

Yeah it definitely gives you a good stretch on your pecs with that deficit it puts you in.

I always have to make sure I math correctly when adding weight to it since the bar is 60lbs lol.

A couple times I was about to bench more than I should of cause I'm just use to a standard 45lb power bar.

Easy looking pr

Thanks Dave! It definitely felt strong and i'm looking forward to pushing more weight with it though I may incorporate either deficit or paused deads as my deadlift variation next cycle.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on March 31, 2018, 10:22:57 AM
I decided to not hit the gym last night. I would of had to train around 9 then be up at 5 AM for work this morning. I decided to push back my squat and deadlifts to today which I'll be smashing for sure.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 02, 2018, 12:18:03 AM
Mar 31, 2018 C3 W4 D3

Squat
300x3
315x2

Deadlift
385x3
405x2

https://youtu.be/tuO1Ydpjlos

Belt squat
160x8
160x10
160x10
160x12
160x12

Reverse hyper
230x15
230x15
230x15

Summary: this was one solid session. I was amped to have 315 on my back since itís been a while since Iíve squatted that weight. I feel it moved well and probably had another rep in the tank which is a good sign.

My deadlift felt real good. 385x3 moved well and I was happy with 405x2, especially with my technique and form.

This training session definitely leaves me feeling confident for the last week of Cycle 3.

Apr 1, 2018 C1 W4 D1
Bodyweight 178.2

Band pull aparts
0x25
0x25
0x25
0x25

Pause bench
225x1
225x1
225x1
225x1
225x1

https://youtu.be/3TJYMqIOHWU

Bench Press t&g
200x3
200x3
200x3
180x7
180x7
180x7

Chest supported row
115x12
120x10
120x10
120x10
120x10

Tricep press down
50x12
50x12
50x12
50x10
50x10

Dumbbell Bicep Curl
40x8
40x8
40x8

Summary: my thoughts are at the end of my training clips but Iíll jot them down.

Going into this session I felt fatigued and tired from the previous dayís training session. Mentally I wasnít in it prior to arriving at the gym and it would of been easier to stay home given it was a Holiday.

I pretty much said fuck that and headed to the gym. By the time I got done with my dynamic warm up and bench warm up I was feeling good.

Itís been a while since Iíve handled 225 for multiple sets. I expected the weight to feel heavy but rather I felt strong and confident with each set. 225 moved well and Iím definitely feeling confident after todayís training session.
Title: Re: Anthony's Powerlifting Journal
Post by: Dave on April 02, 2018, 04:50:09 AM
Really good couple of sessions.  You most definitely looked like you had another rep there on the 315 squat and that benching looked solid.  Great work.  Good vids!   
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 02, 2018, 10:40:56 AM
Killed that JC lower session Anthony, beauty 315 squats with more in the tank. Deads looked real strong as well.
You crushed the bench session while feeling tired, gotta love when that happens.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 02, 2018, 01:36:45 PM
Great couple of workouts Anthony. :)  Those squats and deads both looked smooth and strong.  Looks like you're on a good path there.

Excellent work on the bench too.  Those reps looked good man.  Enjoyed watching your video where you talked about your training.  Looks like you had a good session even though you went to it feeling crappy...I love it when that happens.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 02, 2018, 05:31:53 PM
Really good couple of sessions.  You most definitely looked like you had another rep there on the 315 squat and that benching looked solid.  Great work.  Good vids!

Thanks a lot Dave. I definitely felt good about both training sessions.

Killed that JC lower session Anthony, beauty 315 squats with more in the tank. Deads looked real strong as well.
You crushed the bench session while feeling tired, gotta love when that happens.

Thanks a lot Shawn. I also love when your training session turns out better than you expect it to when you think it might of went to shit.

Great couple of workouts Anthony. :)  Those squats and deads both looked smooth and strong.  Looks like you're on a good path there.

Excellent work on the bench too.  Those reps looked good man.  Enjoyed watching your video where you talked about your training.  Looks like you had a good session even though you went to it feeling crappy...I love it when that happens.

Thanks Greg! I appreciate you watching the video in full to check out my thoughts on that training session.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 03, 2018, 10:53:15 PM
Apr 3, 2018 C3 W5 D1
Bodyweight 178.2

Warm up
Little bit of foam rolling my lower body
Belt squat 3 sets, 90lbs, 25 reps
Reverse Hyper 2 sets, 90lbs, 25 reps

Squat
55x6
55x6
145x5
195x3
235x1
265x1
Top set
320x4

Deadlift
285x4
295x4
305x2

https://youtu.be/qkX-T23hGVA

Belt squat
180x10
180x10
180x10
180x10

Summary: Today was the start of week 5 on Candito's Strength program. It's the last week that calls for the heaviest sets that then determines the new max your next cycle will run off of.

Going into training I felt slightly under weather. I had the feeling you get when a cold or body flu is potentially arriving. You know when you feel slightly weak and achey? Well that's kind of how I was feeling heading into training this morning. Nonetheless I told myself I wanted 4 reps with 320 and really had I gotten anything less I would of been dissappointed.

The top set called for 1-4 reps and based off the reps you get there is a calculation you use to determine your next max for the next cycle.

I was very happy I was able to smash 4 strong reps out. I told myself after 3 reps just one more and I wasn't going to rack it until I got it and happy that I did.

Other than that deadlifts were just light to set up for my last deadlift session for this cycle. My squat max for next training cycle (cycle 4) will be set at 350.

What would of been a bench session tomorrow might have to get pushed back until Thursday cause I have to run some errands with my wife but a rest day wouldn't hurt.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 04, 2018, 08:15:22 AM
Great looking workout last night Anthony.  Excellent job in getting the 4 reps on squats at 320.  Your form on squats and deads both look spot on to me...I'm jealous of it. :)  Hopefully the flu or cold passes you on by.  Good luck with bench day.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 04, 2018, 08:48:25 AM
Solid 4 reps at 320 Anthony, very strong set and grats on nailing max reps on week 5! Next cycle is gonna be good!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 04, 2018, 02:22:37 PM
Great looking workout last night Anthony.  Excellent job in getting the 4 reps on squats at 320.  Your form on squats and deads both look spot on to me...I'm jealous of it. :)  Hopefully the flu or cold passes you on by.  Good luck with bench day.

Thanks a lot Greg. Luckily enough I believe the onset of the cold passed.

I'm always looking to improve my form on all three lifts. I made the adjustment on deadlifts to pull like how Starting Strength teaches and feel my deadlift has benefited a lot from it.
Solid 4 reps at 320 Anthony, very strong set and grats on nailing max reps on week 5! Next cycle is gonna be good!

Thanks Shawn. I'm definitely looking forward to Cycle 4 already. Let's hope deadlifts go just as well when it comes to hitting 4 reps. I have 415lbs for that day and I'm looking to get 4 reps with it.
Title: Re: Anthony's Powerlifting Journal
Post by: Dave on April 04, 2018, 03:21:06 PM
Beauty! Great job man!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 04, 2018, 06:46:48 PM
Beauty! Great job man!

Thanks a lot Dave.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 06, 2018, 10:41:21 AM
Apr 5, 2018 W4 D2
Bodyweight 179.4

Face pulls
35x25
35x25
35x25
35x25

Spoto Press
165x7
165x7
165x7
165x7 

Hammer grip pull ups *done in between bench sets
0x10
0x10
0x10
0x10
0x10

Jm press
65x10
65x10
65x10
65x10
65x10

Machine preacher curl
30x12
35x8
35x8
35x8

Summary: Solid training session last night. Spoto press felt solid for the most part. Only tough rep was the very last rep on the last set. Accessory work felt good and I had a nice pump going through out training which was cool.

Today is a rest day then a my last deadlift session on my 3rd cycle of Candito's strength program.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 06, 2018, 12:26:18 PM
Good looking workout last night Anthony.  I like your selection of exercises there.  Definitely a good all around looking upper body pump stimulator.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 06, 2018, 12:51:25 PM
Good looking workout last night Anthony.  I like your selection of exercises there.  Definitely a good all around looking upper body pump stimulator.

Thanks a lot Greg. It's simple and to the point you know? The Spoto Press definitely gives me a good pump at the start of the training, then supersetted with pull ups had my bicep and biceps blown up.

Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 08, 2018, 03:20:19 PM
Apr 7, 2018 Candito C3 W5 D3
Body weight 177

Warm up
Little bit of foam rolling

Belt squat
90x15
90x15
90x15

Reverse hyper
90x25
90x25

Deadlift
135x5
225x3
315x1
365x1
415x4 Top set rep pr at current bodyweight.

https://youtu.be/wVjgPR3_CEE

Belt squat
190x10
190x10
190x10
190x10

Reverse hyper
180x20
270x15
270x15

Summary: I felt tired as fuck going into this training session. I didn't get the best of sleep the prior night and was worried this was going to mess with my training. I had told myself I wanted 4 reps with 415 before heading into training.

Prior to training I had 1g of salt with my preworkout. The gram of salt came from reading and watching videos with Stan Efferding. He talks a lot about his vertical diet. While I'm not following his diet I did take some aspects from it and wanted to start incorporating them, one of them being taking 1g of Himalayan Pink Salt before training. The benefits I believe of electrolyte balance, pump and helps produce strength. I will say my deadlift felt strong so IDK if it's a coincidence but we'll see as time goes on.

My lower body still felt sore as shit from the previous squat session but felt good by the time I got done with my warm ups. My deadlift felt good as I worked my way through my warm up sets leading up to my top set of 415.

I was happy with how 415 went and was even more happy being able to get it for 4 reps given I felt like shit and tired heading in. The last rep I had to really earn as the bar slowed down on me but I kept with the rep. I was glad that I also kept my form and technique consistent for the most part, especially on that last rep that was a bit of a grind. It's also a PR at my current body weight which is 177lbs as of yesterday and I weighed in at 177.6 this morning. Odds are my calories will increase going into next week on my next weigh in.

All in all I'm glad I ended Cycle 3 of Candito's on a good and strong note. It definitely gives me momentum heading into the next cycle. My deadlift will be set at a training max of 450 for Cycle 4. I'm debating if I should take a deload week or not. I haven't really taken a deload in a long time but I'll play it by feel.

Today is a rest day and tomorrow I'll have my 3rd bench day of the week.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 08, 2018, 10:09:38 PM
Great looking workout Anthony.  Those deadlift reps look strong as hell.  That final rep looked tough but smooth.  Nice job! :)

That's interesting about the salt.  I listen to Stan some too (on Mark Bell's old PowerCasts and also the Rhino rants) and his info on diet is always interesting.  I'll be curious to see how the salt works out for you.  I've been adding more salt into my diet too based on some things I heard him say...not a full gram yet though.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 09, 2018, 09:31:40 AM
Great finish to the cycle Anthony, killed the 415 BW PR! Deads looked tight as fuk! Looking forward to the next one!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 09, 2018, 08:46:47 PM
Great looking workout Anthony.  Those deadlift reps look strong as hell.  That final rep looked tough but smooth.  Nice job! :)

That's interesting about the salt.  I listen to Stan some too (on Mark Bell's old PowerCasts and also the Rhino rants) and his info on diet is always interesting.  I'll be curious to see how the salt works out for you.  I've been adding more salt into my diet too based on some things I heard him say...not a full gram yet though.

I've heard about the salt pre workout before but forgot all about it. Hearing Stan talk about it just made me think "oh shit I remember hearing that let's give it a try" moment.

I'm definitely glad I ended the cycle with my rep goal.

Great finish to the cycle Anthony, killed the 415 BW PR! Deads looked tight as fuk! Looking forward to the next one!

You and me both man, thanks.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 09, 2018, 08:51:07 PM
Apr 9, 2018 W4 D3
Body weight 179.6

Band pull aparts
0x25
0x25
0x25
0x25

Duffalo Bench
190x5
190x5
190x5
160x5
190x5

Dumbbell Row
100x12
100x12
100x12
100x12

Cable overhead extension
30x20
50x15
50x15
50x15

Dumbbell Hammer Curl
35x12 W/fat grips
40x8 W/fat grips
40x10 W/fat grips
40x10 W/fat grips

Summary: This morning's session was a solid one. Pre training I had 2g of salt which was accident when weighing it out on my scale.

Duffalo bench was a 5+ increase from last week and felt solid. Accessory work provided a strong pump and fullness. I'd like to think this was from the 2g of Himalayan pink salt haha. Overall though it was a real good training session. I have 1 week left on this bench program so looking forward to that and testing for a 1RM after.

I'm debating whether to start my 4th cycle of Candito's Strength tomorrow. It's either that or take another rest day. I'll play it by feel that morning.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 10, 2018, 05:05:26 PM
Solid benching increase Anthony! Looking forward to cycle 4!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 10, 2018, 05:14:06 PM
Solid benching increase Anthony! Looking forward to cycle 4!

Thanks Shawn.

I decided to take one more rest day for my squats and deadlifts. Cycle 4 starts tomorrow.

What better way to kick start things with rep work for my squat and deadlift  ::)
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 10, 2018, 06:55:31 PM
Great workout today Anthony...solid work on the duffalo bench. :)

I'm glad the salt seems to be working so well for you.  I'm intrigued by some of Stan's other diet ideas too.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 10, 2018, 08:00:45 PM
Great workout today Anthony...solid work on the duffalo bench. :)

I'm glad the salt seems to be working so well for you.  I'm intrigued by some of Stan's other diet ideas too.

I haven't read too much into his other stuff. I'll have to take a look where I can find some more of his stuff at.

I know he sells his vertical diet on his website for $100 which I'm like "fuck that" lol.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 11, 2018, 06:44:14 PM
Apr 11, 2018 C4 W1 D1
Body weight 178.8

Squat
55x5
55x5
145x5
195x3
235x2
255x1
Work sets
280x6
280x6
280x6
280x6

Deadlift
360x6 With straps
360x6 With straps

Summary: Today was the start of Cycle 4 on Candito's strength program. Holy shit was today a kick in the ass. The first 2 weeks of Candito's program just flat out suck. It consists of rep work with the squat and deadlift and when it comes to rep work for those two I'm dead lol.

Squats felt solid for the most part but towards the last three reps on my sets I really had to earn them. By the time I was done with my first set I was already wanting the session to be over but I had 3 more sets of 6 then 2 sets of deadlifts for 6 reps  ::)

Deadlifts felt good but holy fuck if my soul wasn't taken from squats it definitely was with deadlifts.

I opted to not do any accessory work cause by the time I was done I wasn't about that extra shit lol.

Tomorrow is the start of week 5 on the bench program I'm running where I'll be hitting 5 singles with 230 and some touch and go work.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 11, 2018, 08:05:31 PM
I know he sells his vertical diet on his website for $100 which I'm like "fuck that" lol.

LOL...I had the exact same response.  I was tempted for one second...and then reality hit and I said fuck it, I can use the $100 to buy some steaks...diet problem solved. :D

Great looking workout today Anthony.  Those first two weeks of Candito are definitely killers.  Good job getting through the squats and deads.  Sets over 3 on deads always suck for me.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 11, 2018, 08:20:49 PM
I know he sells his vertical diet on his website for $100 which I'm like "fuck that" lol.

LOL...I had the exact same response.  I was tempted for one second...and then reality hit and I said fuck it, I can use the $100 to buy some steaks...diet problem solved. :D

Great looking workout today Anthony.  Those first two weeks of Candito are definitely killers.  Good job getting through the squats and deads.  Sets over 3 on deads always suck for me.

Bro tell me why that was my exact thought when I saw the price for his diet. I told myself "Damn Ant you can go buy a weeks worth of food for that amount and continue making gains" lol.

I mean I'm definitely interested in it but I look at it as a fad diet. I say that in the most respectful way but the one other diet that comes to mind is the Carb Back Loading diet. I remember when that first hit the scene the powerlifting community flocked to that and acted as if it was the greatest thing ever for strength and body re composition.

Now fast forward and you don't even hear about that fad diet anymore. Now I respect Stan a lot more than the author of Carb Back Loadng as Stan has been in the trenches and has a strong client based. On top of that he has a lot of research supporting his regiment. At the same time though I just don't see me spending $100 on a diet that more than likely I'm not going to be sticking with long term. That's how I view nutrition. Is it going to be something that is not just for a short period but something that is long term.

It seems as if a lot of his protocol is addressing deficiencies in terms of vitamins and minerals in his athletes. He also has certain foods that you eat as he states are easier on the digestive system and being able to use the nutrients better. So pretty much training the digestive track. I'm unsure if that's even something that can be done. Maybe if a PDF is floating around online for free I'll give it a look lol.

I hate anything over three when it comes to the big three.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 11, 2018, 11:36:54 PM
Ya buddy! Kicked that first day in the ass as bad as it kicked your ass lol. I agree, those first 2 weeks are hell. I remember the first time I ran it, and thinking ďwhat the fuk did I sign up for!Ē
Itís ok when you have your maxes set conservatively, but once you nail accurate maxes itís an all out battle!
Awesome work!
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 13, 2018, 09:37:50 AM
I know he sells his vertical diet on his website for $100 which I'm like "fuck that" lol.

LOL...I had the exact same response.  I was tempted for one second...and then reality hit and I said fuck it, I can use the $100 to buy some steaks...diet problem solved. :D

Great looking workout today Anthony.  Those first two weeks of Candito are definitely killers.  Good job getting through the squats and deads.  Sets over 3 on deads always suck for me.

Bro tell me why that was my exact thought when I saw the price for his diet. I told myself "Damn Ant you can go buy a weeks worth of food for that amount and continue making gains" lol.

I mean I'm definitely interested in it but I look at it as a fad diet. I say that in the most respectful way but the one other diet that comes to mind is the Carb Back Loading diet. I remember when that first hit the scene the powerlifting community flocked to that and acted as if it was the greatest thing ever for strength and body re composition.

Now fast forward and you don't even hear about that fad diet anymore. Now I respect Stan a lot more than the author of Carb Back Loadng as Stan has been in the trenches and has a strong client based. On top of that he has a lot of research supporting his regiment. At the same time though I just don't see me spending $100 on a diet that more than likely I'm not going to be sticking with long term. That's how I view nutrition. Is it going to be something that is not just for a short period but something that is long term.

It seems as if a lot of his protocol is addressing deficiencies in terms of vitamins and minerals in his athletes. He also has certain foods that you eat as he states are easier on the digestive system and being able to use the nutrients better. So pretty much training the digestive track. I'm unsure if that's even something that can be done. Maybe if a PDF is floating around online for free I'll give it a look lol.

I hate anything over three when it comes to the big three.

I agree about the fad nature of the diets.  I'm guessing Stan Efferding's diet is the same.  Also, I'm not sure what info he could have that is worth $100.  My guess is that there's no way it's worth $100.  In any case, he's put several seminar videos out recently that I think probably cover most of what's in there.  I've watched the first one entirely and parts of the second and third, and they were all pretty interesting.  I don't know if you've seen them but though you might be interested.

https://www.youtube.com/watch?v=JzARkUG1zg8 (https://www.youtube.com/watch?v=JzARkUG1zg8)

https://www.youtube.com/watch?v=-2k6WCBNof4 (https://www.youtube.com/watch?v=-2k6WCBNof4)

https://www.youtube.com/watch?v=BeOc7TRo9Os (https://www.youtube.com/watch?v=BeOc7TRo9Os)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 13, 2018, 10:55:15 AM
Ya buddy! Kicked that first day in the ass as bad as it kicked your ass lol. I agree, those first 2 weeks are hell. I remember the first time I ran it, and thinking ďwhat the fuk did I sign up for!Ē
Itís ok when you have your maxes set conservatively, but once you nail accurate maxes itís an all out battle!
Awesome work!

Yeah man the first two weeks are just an ass kicker but that rep work definitely makes you feel stronger in the later weeks of the program.
I know he sells his vertical diet on his website for $100 which I'm like "fuck that" lol.

LOL...I had the exact same response.  I was tempted for one second...and then reality hit and I said fuck it, I can use the $100 to buy some steaks...diet problem solved. :D

Great looking workout today Anthony.  Those first two weeks of Candito are definitely killers.  Good job getting through the squats and deads.  Sets over 3 on deads always suck for me.

Bro tell me why that was my exact thought when I saw the price for his diet. I told myself "Damn Ant you can go buy a weeks worth of food for that amount and continue making gains" lol.

I mean I'm definitely interested in it but I look at it as a fad diet. I say that in the most respectful way but the one other diet that comes to mind is the Carb Back Loading diet. I remember when that first hit the scene the powerlifting community flocked to that and acted as if it was the greatest thing ever for strength and body re composition.

Now fast forward and you don't even hear about that fad diet anymore. Now I respect Stan a lot more than the author of Carb Back Loadng as Stan has been in the trenches and has a strong client based. On top of that he has a lot of research supporting his regiment. At the same time though I just don't see me spending $100 on a diet that more than likely I'm not going to be sticking with long term. That's how I view nutrition. Is it going to be something that is not just for a short period but something that is long term.

It seems as if a lot of his protocol is addressing deficiencies in terms of vitamins and minerals in his athletes. He also has certain foods that you eat as he states are easier on the digestive system and being able to use the nutrients better. So pretty much training the digestive track. I'm unsure if that's even something that can be done. Maybe if a PDF is floating around online for free I'll give it a look lol.

I hate anything over three when it comes to the big three.

I agree about the fad nature of the diets.  I'm guessing Stan Efferding's diet is the same.  Also, I'm not sure what info he could have that is worth $100.  My guess is that there's no way it's worth $100.  In any case, he's put several seminar videos out recently that I think probably cover most of what's in there.  I've watched the first one entirely and parts of the second and third, and they were all pretty interesting.  I don't know if you've seen them but though you might be interested.

https://www.youtube.com/watch?v=JzARkUG1zg8 (https://www.youtube.com/watch?v=JzARkUG1zg8)

https://www.youtube.com/watch?v=-2k6WCBNof4 (https://www.youtube.com/watch?v=-2k6WCBNof4)

https://www.youtube.com/watch?v=BeOc7TRo9Os (https://www.youtube.com/watch?v=BeOc7TRo9Os)

Thanks for the links Greg. When I have some time I'm going to check them out.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 14, 2018, 12:09:42 PM
Apr 12, 2018
Body weight 177.6

Band pull aparts
0x25
0x25
0x25
0x25

Pause bench
230x1F me
230x1 Slow like old people fucking
230x1 Slightly better but still old people fucking
230x1 Best feeling rep
230x1 I f'n made it and hate benching.

https://youtu.be/Xvhqc0fk9po

Chest supported T bar row
140x10
150x10
150x10
150x10
150x10

Bench Press t&g
205x3
205x3
205x3

Tricep press down
50x20
50x20
50x20
50x20
50x20

Summary: Haven't handled this weight for multiple sets for a while. I was using a bench specific bar which weighs 55lbs hence no two plates and 2 2.5's in case you were wondering. Bar speed was slow as sh!t but got all 5 singles. Benching on my toes sucks a bag of d!cks cause my lumbar area tends to get cramped up and it sucks getting off the bench.

I'm not sure if this is due to lack of thoracic mobility or just too much of an arch but I'll keep an eye on this. It's kind of annoying seeing as I feel my best with leg drive with my feet back vs feet flat.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 14, 2018, 03:31:18 PM
Solid session buddy! Tough reps on the 230 but they did move! It ainít easy having arms like a gorilla, know those feelz man.
Looks like the top of the lockout is the sticking point. You ever do mid pin press or floor press? Or slingshot? Might be some good assistance work for you judging by where the rep slows.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 14, 2018, 04:20:30 PM
Good looking workout Anthony.  Good job on the bench...better to be two old people fucking, than not fucking at all. :D  Seriously though, there was a little grinding going on but you got them up which is what counts man.

Btw, I watched that 3rd Stan Efferding video today (the one in Thor's Powergym) and it is pretty good.  It goes into a lot of detail about the Vertical Diet...I'm glad I didn't blow $100. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 14, 2018, 04:23:51 PM
Solid session buddy! Tough reps on the 230 but they did move! It ainít easy having arms like a gorilla, know those feelz man.
Looks like the top of the lockout is the sticking point. You ever do mid pin press or floor press? Or slingshot? Might be some good assistance work for you judging by where the rep slows.

After watching the clips I agree that my sticking point is that mid to lock out point. I'll definitely have to incorporate either some sling shot work or floor presses. I just hate benching overall and the lift can go fuck itself lol.

Good looking workout Anthony.  Good job on the bench...better to be two old people fucking, than not fucking at all. :D  Seriously though, there was a little grinding going on but you got them up which is what counts man.

Btw, I watched that 3rd Stan Efferding video today (the one in Thor's Powergym) and it is pretty good.  It goes into a lot of detail about the Vertical Diet...I'm glad I didn't blow $100. :)

I definitely had to earn each rep that's for sure.

I still have to check out those videos but I'm with you man. I'm not spending $100 on some diet.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 15, 2018, 03:35:14 PM
Apr 14, 2018
Body weight 178.2

Spoto press
170x5
170x5
170x5
170x5

Weighted pull up
25x6
25x6
25x6
25x6
25x4

Jm press
70x10
70x10
70x10
70x10
70x10

Rear delt dumbbell swing
15x25
15x25
15x25
15x25

Summary: solid training session last night. My spoto press felt strong and accessory work provided a nice pump.

Iíve been looking into my next training program with life after Canditoís program lol. Iím reading up on GZCL and Codyís program which has me pretty interested, specifically the Rippler template.

Iíll probably give that a run after this cycle of Canditoís but weíll see.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 16, 2018, 12:46:53 AM
Apr 15, 2018

Squat
245x8
245x8
245x8
245x8

Deadlift
315x8 With straps
315x8 With straps

Reverse hyper
270x16
270x16
270x16

Summary: rep work sucks.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 16, 2018, 09:23:50 AM
Good looking past couple of workouts Anthony.  You're a better man than me with that squat and deadlift workout with sets of 8.  That was the part of Candito that always stopped me in my tracks. :)  Nice job with them.

I hadn't heard of GZCL before.  I looked it up and saw some stuff on liftvault.com that I'll have to check out.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 16, 2018, 06:59:19 PM
Beauty couple session Anthony. Spoto press is looking strong! Crazy 8ís is in the books too, always a fun day!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 17, 2018, 05:46:44 PM
Good looking past couple of workouts Anthony.  You're a better man than me with that squat and deadlift workout with sets of 8.  That was the part of Candito that always stopped me in my tracks. :)  Nice job with them.

I hadn't heard of GZCL before.  I looked it up and saw some stuff on liftvault.com that I'll have to check out.


The first couple of weeks on Candito's program is no joke.

GZCL is definitely an interesting program and worth checking out on Cody's website. I'll link it below.

http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html (http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html)

I also came across this program a Coach posted on the daily powerlifting Reddit that has me pretty interested and I like the lay out a lot. I'll have to see what's next, whether I run a 5th cycle of Candito's or another new program.

Beauty couple session Anthony. Spoto press is looking strong! Crazy 8ís is in the books too, always a fun day!


Definitely a fun and good training day.

Apr 17, 2018 W5 D3
Body weight 180

Duffalo Bench
195x5
195x5
195x5
195x5
195x5

Pull Up *Body weight
5x6

Dumbbell Row *Chest supported on an incline bench
50x10
50x12
50x12
50x12
50x12

DB seated overhead extension
60x10
45x15
45x15

Cable overhead extension
40x20
40x20
40x20

Dumbbell Bicep Curl
35x10 W/fat grips
35x10 W/fat grips
35x8 W/fat grips
35x6 W/fat grips

Summary: Solid training session this afternoon.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 17, 2018, 06:11:33 PM
Killer volume Anthony! I see you have entered the 180ís, strength should be on a consistent rise now!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 17, 2018, 07:03:13 PM
Killer volume Anthony! I see you have entered the 180ís, strength should be on a consistent rise now!

That 180 is probably from picking KFC off my wife's plate last night and going over my macros lol.

I'm sure i'll be back to around 177-178 tomorrow morning lol. My calories did get increased though vs last week so we'll see how that plays out.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 18, 2018, 05:45:38 PM
Apr 18, 2018 Candito C4 W2 D1
Body weight 178.8

Squat *w/Duffalo Bar
60x10
60x8
150x5
200x2
240x1
Work sets
280x10 Top set
285x3
285x3
285x3
285x3
285x3

Pause deadlift *1" off ground
270x8
270x8
270x8

https://youtu.be/uFPgMw_7GBY

GHR *Bodyweight
4x10

Summary: Decided to try the Duffalo bar out with my squats. I definitely like the feel of the bar on my shoulders and can see it being real beneficial for those with shoulder problems in the squat. The bar felt solid and will definitely be using it more going forward.

This cycle I'm using 1" pause deadlifts for my deadlift variant. I really like how they felt today and teaching me the correct cues in regards to intiating the pull by pressing my feet into the floor and maintaining proper positioning. I started with only 60% based off my training max of 450lbs for my deadlift. I'll progress these gradually through out the 6 weeks.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 19, 2018, 09:11:05 AM
Great looking workout yesterday Anthony.  I really like your programming choices, with the Duffalo bar for squats and the paused deads.  Both of those look like solid choices that I'll have to do some of myself at some point.  The lifts are looking very solid in the vids.

I see in your "Location" that you are about to move to AZ.  When are you doing that?  Do you have a new gym lined up?
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 19, 2018, 12:26:13 PM
Great looking workout yesterday Anthony.  I really like your programming choices, with the Duffalo bar for squats and the paused deads.  Both of those look like solid choices that I'll have to do some of myself at some point.  The lifts are looking very solid in the vids.

I see in your "Location" that you are about to move to AZ.  When are you doing that?  Do you have a new gym lined up?

Thanks a lot Greg. I really think the pause deadlifts are going to help out my deadlift. I've always heard the cue of "pushing your feet into the ground" when initiating the pull. It never really stuck with me nor was I doing it.

With pause deadlifts it definitely teaches you that cue and I could feel myself doing along with maintaining what I felt was good positioning through out the lift.

The Duffalo Bar definitely is a cool specialty bar. I like the feel of it on my shoulders and feels good with getting my upper back tight during squats.

We lived in Arizona for about 7 months but moved back to Oregon in December last year. My wife had to deal with some personal issues so we moved back unforunately. We both miss AZ and loved it out there. We decided to move back there next year around this time. We'd like to go back sooner but just saving up right now for the move.

When it comes to a gym unfortunately the area that we're looking to move back to doesn't have any powerlifting gyms near it. I think there is actually one called Die Hard gym but that's about it.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 20, 2018, 07:14:59 PM
Great looking session Anthony, squats are looking dialed as did the paused deads. Paused deads are my favorite variation by far, was doing double paused a bit earlier in the prep....ya they sucked lol
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 21, 2018, 10:25:20 AM
Great looking session Anthony, squats are looking dialed as did the paused deads. Paused deads are my favorite variation by far, was doing double paused a bit earlier in the prep....ya they sucked lol

I can see double pause deads being brutal. I'll have to give that a try maybe in another cycle.

Last two days I had off from the gym. Had to run errands after work on one day and yesterday I wasn't trying to go to the gym at 10PM then be up at 5AM today.

I'll be hitting some bench and upper body accessory work today followed by squats and more pause deads on Sunday.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 26, 2018, 01:09:27 AM
Sorry for the lack of training updates for those that are following.

I'm about to catch you guys up on what's been going on training wise. In terms of my bench I started a new bench program from Greg Nuckol's. It's from his 28 free programs that he has and it's benching 3x a week. It's only 4 weeks which is good. If it doesn't go good then I'm not locked in for a longer period like some other programs and can assess if it's worth continuing or not.

I'll make sure to catch up on the other logs from you guys also so sorry about that.

Apr 21, 2018
Body weight 177.8

Pause bench
170x5 @75% for all sets
170x5
170x5
170x5
170x5

Floor press
140x8 @60% w/swiss bar
140x8 @60% w/swiss bar
140x14 AMRAP set @60% w/swiss bar

Chest supported T bar row
95x12
95x12
95x12
95x12

Tricep press down
50x12
50x12
50x12
50x12

Dumbbell Bicep Curl
35x12
35x12
35x12
35x10

Summary: Started a new 4 week bench program from Greg Nuckol's and this was day 1. Instead of close grip bench I replaced it with the swiss bar floor press. I seem to get stuck on the midway through lock out section of the bench.

I'm hoping this addresses it. After 4 weeks I'll see what I'm going to do. I have some other programs in mind for an all in one type program (not having to run a seperate program just for bench) that I'm debating on doing or not so we'll see.

I just hate benching so yeah lol.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 26, 2018, 01:11:21 AM
Apr 22, 2018 C4 W2 D3
body weight 176.8

Squat
285x10
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3

Pause deadlift
290x8
290x8
290x8

https://youtu.be/0txidoHmQA4

Reverse hyper
140x15
140x15
140x15

Summary: Had sh!tty sleep due to allergies the night before but was able to make it through this training session. Luckily my pre workout saved me cause had I not taken it I wouldn't of made it through. Allergies had me feeling like shit prior to this training session. It was one of those were I just had to dig down and earn it.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 26, 2018, 01:12:24 AM
Apr 24, 2018
Body weight 178.6

Bench Press t&g C1 W1 D2
45x10
45x10
95x8
115x8
140x6
160x4
180x3
195x1
195x1
180x4
160x6
140x8
115x10

Hammer grip pull ups *super setted between bench sets
x10
x10
x10
x10
x10
x6
x8
x8

Band Face pull
x20
x20
x20

T bar row
150x12
150x12
200x12
200x12

Dumbbell front raise
35x12
35x12
30x12

Rolling dumbbell tricep extension
35x12
35x12
35x12
35x12

Summary: This was day 2 on Greg Nuckol's bench program. I definitely like the sub max training as my bench felt good with each set. Tomorrow is a rest day followed by day 3 of the first week on this program.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 26, 2018, 01:59:49 PM
Great looking workouts Anthony.  That Nuckols Bench program looks interesting.  I'm curious what you wind up doing for the rest of your programming.  Mixing that Bench program in with Candito looks like it should work fairly well in the meantime.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 26, 2018, 04:11:31 PM
Great looking workouts Anthony.  That Nuckols Bench program looks interesting.  I'm curious what you wind up doing for the rest of your programming.  Mixing that Bench program in with Candito looks like it should work fairly well in the meantime.

I've been getting in my head a lot recently with my training. I've been debating if I should start a brand new program in general after my run with Candito's or if I should just keep on with it.

I, like many others am sure, get into this mind set of always thinking threre is something better, there has to be a better program, this program gives better volume than this one so it has to be good, etc etc.

This then becomes a trap for lack of progress cause then we tend to program hop, thinking the grass is always greener on the other side.

I read this great article that had me thinking about my training and what I want to do with it. I haven't done a powerlifting meet since 2014. While I still have aspirations to do more meets, right now I don't foresee myself doing any anytime soon. Now that can change but as of now I don't plan to.

With that said I feel a reason for the indecisiveness with what program to run stems from following these short term programs that are 4,6,8, etc weeks long. They're pretty much peaking programs that lead you into a meet. Well shit I'm not planning on doing a meet so why am I running peaking programs?

That then has led me to this continuous thought of jumping on 5/3/1. Why 5/3/1? Well it's a program that has you training with sub max weight, focuses on the core principles of developing strength and ultimately is more of a long term program that you can put your head down and just continue to run.

Now you'll have your elitists that say 5/3/1 doesn't have enough volume, doesn't have enough frequency, the progression is so slow for powerlifters, or my favorite "5/3/1 is "SUB OPTIMAL" for powerlifters. Well my thought is if I'm not getting ready for a meet why do I fucking care about peaking for something that's not happening? Do I want to just train and train for a 1RM or do I want to build strength through out the course of time and not just test all the time.

I have Beyond 5/3/1 that I'm going to read up on and the e-book. It has so many programs that can be ran for such a long time. The thought is that I run 5/3/1 for how ever long, keep my head down and just plug away. If I then decide on doing a meet I'll hop on one of the more specific peaking programs.

That's where my thoughts are and sorry if it was too long.

TL;DR
Indecisive on programming
Unsure if I should continue what I'm doing or change.
Not doing a PL meet
Decided to hop on 5/3/1 after current cycle.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 26, 2018, 06:19:14 PM
That then has led me to this continuous thought of jumping on 5/3/1. Why 5/3/1? Well it's a program that has you training with sub max weight, focuses on the core principles of developing strength and ultimately is more of a long term program that you can put your head down and just continue to run.

Now you'll have your elitists that say 5/3/1 doesn't have enough volume, doesn't have enough frequency, the progression is so slow for powerlifters, or my favorite "5/3/1 is "SUB OPTIMAL" for powerlifters. Well my thought is if I'm not getting ready for a meet why do I fucking care about peaking for something that's not happening? Do I want to just train and train for a 1RM or do I want to build strength through out the course of time and not just test all the time.

I have Beyond 5/3/1 that I'm going to read up on and the e-book. It has so many programs that can be ran for such a long time. The thought is that I run 5/3/1 for how ever long, keep my head down and just plug away. If I then decide on doing a meet I'll hop on one of the more specific peaking programs.

I know exactly what you mean.  I too have been a program hopper.  My thing is that I am competing fairly regularly now and for that I have finally stumbled on a sweet program for me with Sheiko.

Having said that I'm a huge fan of Wendler and 5/3/1, and prior to doing all of my PL Program hopping I followed Wendler programming for a year or so.  I actually belong to his forum and read it regularly to stay up on his new programming ideas.  His ideas have definitely evolved and his new book "531 Forever" talks about a lot of it.  In many ways it is similar to stuff he has in the Beyond book.  He tends to favor a couple of cycle of 5's Pro sets (i.e. 6x5) with warmup sets of 5 and then:
Week 1: 65%x5,75%x5,85%x5
Week 2: 70%x5,80%x5,90%x5
Week 3:75%x5,85%x5,95%x5
After the top set each day you then do down sets of 3-5x5-8 with the FSL weight (65,70,or 75).  He calls these cycles Leaders.

After doing several Leader cycles, you then do 1-2 Anchor cycles with the traditional 5/3/1 sets and rep PRs.  You then rinse and repeat.  Since you are working with a submax Training Max you can really run that for a long time without stalling.

Once I finish my meet in May I'll probably run at least 3 cycles using this setup.  You get a lot of submax volume in which gives you great work without beating you up so much with chasing PRs all the time.

I'm thinking I'll do a variation of either:
https://www.t-nation.com/workouts/building-a-bigger-yoke (https://www.t-nation.com/workouts/building-a-bigger-yoke)
or
https://www.t-nation.com/training/5-3-1-for-hardgainers (https://www.t-nation.com/training/5-3-1-for-hardgainers)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 26, 2018, 06:54:04 PM
That then has led me to this continuous thought of jumping on 5/3/1. Why 5/3/1? Well it's a program that has you training with sub max weight, focuses on the core principles of developing strength and ultimately is more of a long term program that you can put your head down and just continue to run.

Now you'll have your elitists that say 5/3/1 doesn't have enough volume, doesn't have enough frequency, the progression is so slow for powerlifters, or my favorite "5/3/1 is "SUB OPTIMAL" for powerlifters. Well my thought is if I'm not getting ready for a meet why do I fucking care about peaking for something that's not happening? Do I want to just train and train for a 1RM or do I want to build strength through out the course of time and not just test all the time.

I have Beyond 5/3/1 that I'm going to read up on and the e-book. It has so many programs that can be ran for such a long time. The thought is that I run 5/3/1 for how ever long, keep my head down and just plug away. If I then decide on doing a meet I'll hop on one of the more specific peaking programs.

I know exactly what you mean.  I too have been a program hopper.  My thing is that I am competing fairly regularly now and for that I have finally stumbled on a sweet program for me with Sheiko.

Having said that I'm a huge fan of Wendler and 5/3/1, and prior to doing all of my PL Program hopping I followed Wendler programming for a year or so.  I actually belong to his forum and read it regularly to stay up on his new programming ideas.  His ideas have definitely evolved and his new book "531 Forever" talks about a lot of it.  In many ways it is similar to stuff he has in the Beyond book.  He tends to favor a couple of cycle of 5's Pro sets (i.e. 6x5) with warmup sets of 5 and then:
Week 1: 65%x5,75%x5,85%x5
Week 2: 70%x5,80%x5,90%x5
Week 3:75%x5,85%x5,95%x5
After the top set each day you then do down sets of 3-5x5-8 with the FSL weight (65,70,or 75).  He calls these cycles Leaders.

After doing several Leader cycles, you then do 1-2 Anchor cycles with the traditional 5/3/1 sets and rep PRs.  You then rinse and repeat.  Since you are working with a submax Training Max you can really run that for a long time without stalling.

Once I finish my meet in May I'll probably run at least 3 cycles using this setup.  You get a lot of submax volume in which gives you great work without beating you up so much with chasing PRs all the time.

I'm thinking I'll do a variation of either:
https://www.t-nation.com/workouts/building-a-bigger-yoke (https://www.t-nation.com/workouts/building-a-bigger-yoke)
or
https://www.t-nation.com/training/5-3-1-for-hardgainers (https://www.t-nation.com/training/5-3-1-for-hardgainers)

I'm hoping I make the right decision with following 5/3/1 lol. I will say this though. If I roll with 5/3/1 it's going to be for a while so I can properly give the program a chance to run it's course as intended.

Obviously adjustments are going to be made along the way.

This is what I'm thinkinb about starting out with. Let me know if you see something that should be adjusted.

Squat w/BBB Deadlifts, Bench w/BBB Press, Deadlift w/BBB Pause Squats & Press w/BBB Bench.

I'm really interested in his Forever book. I wish it came in an E-Book. I heard this first version isn't put together that well in terms of organization with no table of contents either, leaving the reader to pretty much piece together shit. Is that true?
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 26, 2018, 11:24:59 PM
I'm hoping I make the right decision with following 5/3/1 lol. I will say this though. If I roll with 5/3/1 it's going to be for a while so I can properly give the program a chance to run it's course as intended.

Obviously adjustments are going to be made along the way.

This is what I'm thinkinb about starting out with. Let me know if you see something that should be adjusted.

Squat w/BBB Deadlifts, Bench w/BBB Press, Deadlift w/BBB Pause Squats & Press w/BBB Bench.

I'm really interested in his Forever book. I wish it came in an E-Book. I heard this first version isn't put together that well in terms of organization with no table of contents either, leaving the reader to pretty much piece together shit. Is that true?

Looks good The only thing I might consider changing with the program would be doing BBS Deadlifts after squats.  I personally prefer the BBS (10x5) over BBB (5x10) for deads.  That's just a preference though.  The way you have your program laid out there is very similar to the BBB 3 Month Challenge which I have run before and liked.

https://www.t-nation.com/workouts/boring-but-big-3-month-challenge (https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

I have the 531 Forever book and it's put together OK IMO.  It's organized well but it is missing a table of contents.  However, various people have put these out there for it online.  I just printed one of those out and keep it in the book.

https://forums.t-nation.com/t/5-3-1-forever-table-of-contents/235865 (https://forums.t-nation.com/t/5-3-1-forever-table-of-contents/235865)

Wendler was upset about lots of people downloading bootleg copies of his books so he sounded like he won't be releasing ebooks anymore.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 26, 2018, 11:38:48 PM
I'm hoping I make the right decision with following 5/3/1 lol. I will say this though. If I roll with 5/3/1 it's going to be for a while so I can properly give the program a chance to run it's course as intended.

Obviously adjustments are going to be made along the way.

This is what I'm thinkinb about starting out with. Let me know if you see something that should be adjusted.

Squat w/BBB Deadlifts, Bench w/BBB Press, Deadlift w/BBB Pause Squats & Press w/BBB Bench.

I'm really interested in his Forever book. I wish it came in an E-Book. I heard this first version isn't put together that well in terms of organization with no table of contents either, leaving the reader to pretty much piece together shit. Is that true?

Looks good The only thing I might consider changing with the program would be doing BBS Deadlifts after squats.  I personally prefer the BBS (10x5) over BBB (5x10) for deads.  That's just a preference though.  The way you have your program laid out there is very similar to the BBB 3 Month Challenge which I have run before and liked.

https://www.t-nation.com/workouts/boring-but-big-3-month-challenge (https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

I have the 531 Forever book and it's put together OK IMO.  It's organized well but it is missing a table of contents.  However, various people have put these out there for it online.  I just printed one of those out and keep it in the book.

https://forums.t-nation.com/t/5-3-1-forever-table-of-contents/235865 (https://forums.t-nation.com/t/5-3-1-forever-table-of-contents/235865)

Wendler was upset about lots of people downloading bootleg copies of his books so he sounded like he won't be releasing ebooks anymore.

The BBB sets are going to be 5x5, not the 5x10 BBB.

I figured thatís the reason he put out only a hard copy. When I get that book Iíll make sure to add that table of contents.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 27, 2018, 09:16:46 AM
The BBB sets are going to be 5x5, not the 5x10 BBB.

I figured thatís the reason he put out only a hard copy. When I get that book Iíll make sure to add that table of contents.

Aah, yes the 5x5 sound much better to me.  That is my go to for volume training now too.

I understand his deal with no more pdfs.  Hell I've got several bootleg copies of his books that way too. :D  This new book, though, I bought from his site and it was worth it...a lot of good info in there.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 27, 2018, 10:26:48 AM
The BBB sets are going to be 5x5, not the 5x10 BBB.

I figured thatís the reason he put out only a hard copy. When I get that book Iíll make sure to add that table of contents.

Aah, yes the 5x5 sound much better to me.  That is my go to for volume training now too.

I understand his deal with no more pdfs.  Hell I've got several bootleg copies of his books that way too. :D  This new book, though, I bought from his site and it was worth it...a lot of good info in there.

I'm definitely going to buy it cause I see myself investing in this program for sure.

5/3/1 w/BBB 5x5 C1 W1 D1
Apr 26, 2018
Body weight 177.4

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

Bench Press t&g TM 205
45x10
45x6
95x5
135x5 @65%
155x5 @75%
175x10 @85% 5+

Hammer grip pull ups *supersetted with bench sets
0x10
0x10
0x11
0x10
0x10
Total reps - 51

Barbell overhead press
110x5 @80%
110x5 @80%
110x5 @80%
110x5 @80%
110x5 @80%

Pendlay row
135x8
135x8
135x8

Tricep press down
40x12
50x12
50x12
50x12
50x12

Neck extension
35x10
35x10
35x10

Summary: I was just itching to jump into the new training and decided to start up my first cycle of 5/3/1. I'm going with the BBB (Boring but big) lay out with it being 5x5. So last night was my normal 5+ day on bench with the OHP @ 80% for 5x5.

When it comes to over head pressing....I hate it because I suck at it lol. When I say I suck at it, I'm a weak little bitch when it comes to OHP work. This is something I'm hoping improves through out the course with 5/3/1. I guesstimated my OHP 1RM to get a TM of 135. I'm not going to lie. After not doing any direct OHP work 115 lbs felt rough lol.

I'll see if the TM needs to be dropped down to compensate for that or if it was just one of those "getting the rust off" type of things.

Bench felt great. Mentally it felt good going into the training session knowing there wasn't going to be any heavy lifting. I think that's something that was getting to me with these peaking programs. Granted I like lifting heavy things but at the same time I appreciate the slow and methodical approach of building up that strength, plus it's good and easy on the body in terms of recovery.

The plan is to really stick with 5/3/1 through out the year. I think it's going to benefit me greatly and feels good to finally have a plan of attack going forward.

Today is going be squats with BBB 5x5 for deadlifts.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on April 27, 2018, 12:17:40 PM

Summary: I was just itching to jump into the new training and decided to start up my first cycle of 5/3/1. I'm going with the BBB (Boring but big) lay out with it being 5x5. So last night was my normal 5+ day on bench with the OHP @ 80% for 5x5.

When it comes to over head pressing....I hate it because I suck at it lol. When I say I suck at it, I'm a weak little bitch when it comes to OHP work. This is something I'm hoping improves through out the course with 5/3/1. I guesstimated my OHP 1RM to get a TM of 135. I'm not going to lie. After not doing any direct OHP work 115 lbs felt rough lol.

I'll see if the TM needs to be dropped down to compensate for that or if it was just one of those "getting the rust off" type of things.

Bench felt great. Mentally it felt good going into the training session knowing there wasn't going to be any heavy lifting. I think that's something that was getting to me with these peaking programs. Granted I like lifting heavy things but at the same time I appreciate the slow and methodical approach of building up that strength, plus it's good and easy on the body in terms of recovery.

The plan is to really stick with 5/3/1 through out the year. I think it's going to benefit me greatly and feels good to finally have a plan of attack going forward.

Today is going be squats with BBB 5x5 for deadlifts.

Wow man! You went for it and got started with the 5/3/1.  That's a good looking workout you had yesterday.  I'm itching to get back on 5/3/1 myself after my meet, so I'll be watching your progress on it with extra interest.

Like you I'd like to stick with 5/3/1 long term.  I've seen so many stories of guys who did that on Jim's forums and they wind up jacked and strong 2-3 years down the road without many injuries and without major stalls.  I think if I can be patient with it for a year or so I'll wind up much better off.

Good luck with the squats today. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 27, 2018, 12:51:01 PM
Wow man! You went for it and got started with the 5/3/1.  That's a good looking workout you had yesterday.  I'm itching to get back on 5/3/1 myself after my meet, so I'll be watching your progress on it with extra interest.

Like you I'd like to stick with 5/3/1 long term.  I've seen so many stories of guys who did that on Jim's forums and they wind up jacked and strong 2-3 years down the road without many injuries and without major stalls.  I think if I can be patient with it for a year or so I'll wind up much better off.

Good luck with the squats today. :)

I think finally deciding on 5/3/1 is going to finally help this program ADD phase I'm in. I like Jim's approach to training and it's just simple you know?

It would be cool to have another fellow 5/3/1 bro to compare logs with if you decide to jump on it.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 28, 2018, 12:26:25 PM
Apr 27, 2018 5/3/1 C1 W1 D2
Body weight 175.6

Squat
55x10
55x6
145x5
195x3
210x5 @65%
240x5 @75%
275x6 @85% 5+

Deadlift
335x5 @80%
335x5 @80%
320x5 @80%
320x5 @80%
320x5 @80%

Reverse hyper
90x20
90x20
90x15

Summary: Well that was a stupid idea to set up my deadlifts with the BBB 5x5 scheme (more on that in a moment). Leading up to this training session I felt pretty tired. This is from two reasons I believe. First I had to wake up at 5:00 AM for work. Second is I think the built up fatigue from my previous training session caught up with me seeing that the squat volume on that previous program was high.

These two things together made for this workout feeling heavy in weight and feeling like sh!t. I figured I'd be able to knock out more than 6 reps on my 5+ set on squats. My body pretty much told me F you it's not happening. I capped it at 6 and didn't push for more.

Deadlifts felt heavy as sh!t too and felt way too much of a struggle early on into a 5/3/1 cycle. Three things I'm gong to do to accomdate this. I lowered my training max for this first cycle and used 85% of my max for my squat and deadlift. I'm then going to restart this cycle this Sunday that way it better fits my work schdule and life. The third thing is I set up my squat workout to be Squats 5/3/1 followed by the First Set Last Set protocol for them. On my deadlift day I'll do the normal Deadlift 5/3/1 set up with Safety Bar Squats BBB 5X5. These three things should help out.

Today I'm taking a rest day (thankfully) and will restart this cycle on my new training days which will be Sun-Bench/Mon-Squat/Wednesday-Press/Thursday-Deadlift.

Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on April 30, 2018, 09:03:37 AM
Looks like u have settled on a solid training plan going ahead Anthony. Looking forward to following along! Those 5x5 deads after squats sound rough buddy!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on April 30, 2018, 11:29:53 AM
Looks like u have settled on a solid training plan going ahead Anthony. Looking forward to following along! Those 5x5 deads after squats sound rough buddy!

That deadlift set up was fucking stupid on my part. It's never happening again. I restructured it so I'm doing my normal 5/3/1 squats followed by the First Set Last Set protocol for squats. On my deadlift day I'll do my 5/3/1 pulls followed by the Boring But Big 5x5 for Safety Bar Squats.

Apr 29, 2018 5/3/1 C1 W1 D1
Body weight 178

Bench Press t&g
45x10
45x10
95x5
115x5
135x5 @65%
150x5 @75%
170x12 @85% 5+

Hammer grip pull ups *super set with bench sets
0x11
0x11
0x10
0x10
0x10
*Total 52

Barbell overhead press *BBB
45x10
65x5
115x5 @80% all sets
115x5
115x5
115x5
115x5

Seated pulley back row
75x12 Wide grip all sets
85x12
85x12
85x12
85x12

Tricep press down
40x12
40x10
40x10
40x10

Kirk Shrug
135x10
135x10
135x10
135x10

Summary: This was a great training session yesterday morning. I'm glad I restarted the cycle and now have it on the days I want to train based off my work schedule.

My bench felt good and was happy to bang out 12 reps @ 170lbs. The reps felt fast and explosive. My OHP felt better than the last time so I'm hoping to bring that up in terms of my strength.

Other than that it was a solid session. I have my squats today later when I get off work and looking forward to another good session.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on May 01, 2018, 12:57:14 PM
Great looking workout yesterday Anthony.  I like your solution to the dilemma of what to do for BBB after squats and after Deads.  I always struggled with that too.  I really like the SSB solution and I'll probably do something like that too.  I'm thinking I will definitely resume doing some 531 programming after my meet...I love the simplicity too.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on May 01, 2018, 01:40:34 PM
Nice benching and OHP! Lots of solid volume in that session. What are kirk shrugs?
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on May 01, 2018, 07:14:25 PM
Great looking workout yesterday Anthony.  I like your solution to the dilemma of what to do for BBB after squats and after Deads.  I always struggled with that too.  I really like the SSB solution and I'll probably do something like that too.  I'm thinking I will definitely resume doing some 531 programming after my meet...I love the simplicity too.

IDK what I was thinking with the 5x5 deadlifts lol. I love the simplicity behind it too. I appreciate the slow progression, which many like to complain about it seems. To me it's all about the long haul, not short term.

Nice benching and OHP! Lots of solid volume in that session. What are kirk shrugs?

These are Kirk Shrugs.

https://www.youtube.com/watch?v=Z1bSEWWaPEY (https://www.youtube.com/watch?v=Z1bSEWWaPEY)

Apr 30, 2018 5/3/1 C1 W1 D2
Body weight 177.2

Squat
45x10
45x10
135x5
165x5
190x5 @65%
220x5 @75%
245x10 @85% 5+
190x5 FSL @65% (First set last set protocol)
190x5
190x5

Romanian deadlift
180x10 @50%
215x10 @60%
250x10 @70%

Reverse hyper
90x15
90x15
90x20

Summary: Nice solid session.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ on May 02, 2018, 09:04:00 AM
Beauty squatting and high rep RDLís!! Lots of squat volume with the FSL addition. Thanks for the vid!
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on May 02, 2018, 05:14:53 PM
Beauty squatting and high rep RDLís!! Lots of squat volume with the FSL addition. Thanks for the vid!

I definitely like the concept of the FSL set up. It's a nice way to add in extra volume and cool you can experiement with it for certain lifts.

May 2, 2018 5/3/1 C1 W1 D3
Body weight 176.6

*200 total band pull aparts.

Barbell overhead press
45x10
45x10
65x5
90x5 @65%
100x5 @75%
115x8 @85% 5+

Pause bench
165x5 @80% all sets
165x5
165x5
165x5
165x5

Weighted pull up
35x5
35x5
35x5

T bar row
145x12
170x12
170x12
170x12

Rolling dumbbell tricep extension
40x10
40x10
40x6
40x10

Kirk Shrug
140x10
140x10
140x10
140x10

Dumbbell Bicep Curl
40x8
40x8
40x6
30x12

Summary: This morning was a great training session. It was nice to be able to have the garage open in the warehouse so that cool air and sun can flow through. Everything felt strong with my OHP and pause bench 5x5 work.

I like the sub max work as I feel it's going to build confidence going forward. Tomorrow is my Deadlift day and the gym I lift at got a new Red Cerakote Rogue Deadlift bar i'll be testing out.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on May 02, 2018, 06:32:46 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ 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
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ShawnJ 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!
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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 (https://www.youtube.com/watch?v=msjghGUqEFw)

GHR *bodyweight
4x10

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

Neck extension
25x25
25x25
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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  ::)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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

Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.

Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on June 11, 2018, 08:55:29 PM
Nice deload workout Anthony.  Looking forward to seeing your next cycle unfold. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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).
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 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.
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg 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.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on June 20, 2018, 05:18:02 PM
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.

It was crazy to actually feel leg drive in my pull as I never do with my conventional pull. Now that I'm aware of that feeling I'm hoping that using Trap pulls will carry over well with my conventional pull, especially for initiating leg drive.
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on June 20, 2018, 07:57:11 PM
Jun 20, 2018 5/3/1 C3, W1, D3
Body weight 181.4

Barbell overhead press
45x10
65x5
100x5 70%
115x5 80%
130x5 90%

Bench Press t&g
45x10
95x5
135x5
170x5 SSL 80% 5x5
170x5
170x5
170x5
170x5

Dumbbell Row *super set w/bench
90x12
90x12
90x12
90x12
90x12

Band pull aparts *super set with OHP
x25
x25
x25
x25

Dips *body weight
15
15
15

Db spider curl
30x8
30x8
30x8
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on June 26, 2018, 07:18:56 PM
Jun 23, 2018 5/3/1 C3 W1 D4

Deadlift
135x5
225x5
275x5 70%
315x5 80%
355x5 90%

Squat
250x5 80% SSL 5x5
250x5
250x5
250x5
250x5

Belt squat RDL
140x12
140x12
140x12
140x12
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on June 26, 2018, 07:19:15 PM
Jun 24, 2018 5/3/1 C3, W2, D1
Body weight 180.2

Band pull aparts
x25
x25
x25
x25

Bench Press t&g
45x10
95x5
140x5 65%
160x5 75%
180x5 85%

Barbell overhead press
110x5 75% SSL 5x5
110x5
110x5
110x5
110x5

Face pulls
35x15
45x20
45x20
45x20
45x20

Close grip lat pulldown
140x10
140x12
140x12
140x12

Kettle bell single arm skull crusher
x12
x12
x12
x12

Dumbbell Bicep Curl
30x8
30x8
30x8
30x8
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on June 26, 2018, 07:19:30 PM
Jun 25, 2018 5/3/1 C3, W2, D2
Body weight 180.8

Squat
55x5
55x5
145x5
185x3
200x5 65%
230x5 75%
260x5 85%

Trap bar deadlift
300x5 75% SSL 5x5
300x5
300x5
300x5
300x5

Belt squat
180x15
190x15
200x10
200x10

Reverse hyper
180x25
180x25
Title: Re: Anthony's Powerlifting Journal
Post by: ptreyesgreg on June 27, 2018, 09:15:52 AM
Good looking workouts going on here Anthony.  It looks like you're on a good path with your workouts.  I still like the looks of your SSL work and especially your Trap Bar lifts.

Btw I was checking out some of your older YouTube videos.  You've got some good ones on there...enjoyed the product reviews. :)
Title: Re: Anthony's Powerlifting Journal
Post by: Anthony21 on June 27, 2018, 08:18:55 PM
Good looking workouts going on here Anthony.  It looks like you're on a good path with your workouts.  I still like the looks of your SSL work and especially your Trap Bar lifts.

Btw I was checking out some of your older YouTube videos.  You've got some good ones on there...enjoyed the product reviews. :)

Those videos are so cringe worthy.

Jun 27, 2018 5/3/1 C3, W2, D3
Body weight 182.6

Band pull aparts
0x25
0x25
0x25
0x25
0x25
0x25

Barbell overhead press
45x10
65x5
95x5 65%
110x5 75%
120x5 85%

Bench Press t&g
160x5 75% SSL 5x5
160x5
160x5
160x5
160x5

Dumbbell Row *super set w/OHP
95x12
95x12
95x12
95x12

Pulldowns
105x12
105x12
105x12
105x12

Pushdowns *super set with pull downs
40x12
40x12
40x12
40x12

Barbell shrug
135x12
135x8
135x12
135x12