Author Topic: Anthony's Powerlifting Journal  (Read 14119 times)

Offline ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #105 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

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

Wendler was upset about lots of people downloading bootleg copies of his books so he sounded like he won't be releasing ebooks anymore.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #106 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

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

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.

Offline ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #107 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.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #108 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.

Offline ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #109 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. :)
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #110 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.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #111 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.


Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #112 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!
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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #113 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.

Offline ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #114 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.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #115 on: May 01, 2018, 01:40:34 PM »
Nice benching and OHP! Lots of solid volume in that session. What are kirk shrugs?
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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #116 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

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.

Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #117 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!
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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #118 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.
« Last Edit: May 02, 2018, 06:37:03 PM by Anthony21 »

Offline ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #119 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.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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