Author Topic: Anthony's Powerlifting Journal  (Read 1744 times)

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #135 on: May 10, 2018, 07:54:46 PM »
Nice workout Anthony.  Good job getting 6 reps on your 3+ set.  Excellent job too on the SSB squats.  5x5 @ 230 on those is no joke man...much better than I can do.  That's some strong lifting there.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online Anthony21

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

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

Thanks a lot Greg.

Online Anthony21

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

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

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

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

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

Weighted pull up
35x8
35x7
35x7

Arnold press
35x8
35x8
35x8

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

Cable overhead extension
40x12
50x12
50x12
50x12

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



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

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

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

GHR *bodyweight
4x10

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

Neck extension
25x25
25x25

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #138 on: May 17, 2018, 08:19:18 AM »
Good looking last couple of workouts Anthony.  I like the FSL down sets you're doing on both bench and squats.  Those sets of 8 will give you some damn good volume.  It looks you're really doing well with the 531. :)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online Anthony21

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

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

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

Online Anthony21

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

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

Online Anthony21

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

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

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

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

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

Tricep press down
60x10
60x10
60x10
60x15

Db spider curls
25x10
25x10
25x10
25x10

Kettle Bell bottom ups 8 passes

Online Anthony21

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

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

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

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

Reverse hyper
90x15
90x15
90x15