Anthony21's Non-Stop Endeavor for Strength

[ktj4l]

Inb4 Ant is married to his foam roller tomorrow.

[Anthony21]

Inb4 Ant is married to his foam roller tomorrow.

Oh trust me I'm going to need it tomorrow. It's squat day. I'll throw up what the workout is going to look like.

Edit: squat day

Warm-up and I want to know what you do to warm-up.

Squats
I assume a 45 lb bar

45x3x3-warm-up!
95x2
135x2
185x1
205-6 sets of 2

Close stance
3 sets of 6-moderate weight

Wide stance
2 sets of 10-no more than 95 lbs

Leg curl: 3x12

Calves: 3x15

Abs: 100

[Jasonk282]

Oh trust me I'm going to need it tomorrow. It's squat day. I'll throw up what the workout is going to look like.

Edit: squat day

Warm-up and I want to know what you do to warm-up.

Squats
I assume a 45 lb bar

45x3x3-warm-up!
95x2
135x2
185x1
205-6 sets of 2

Close stance
3 sets of 6-moderate weight

Wide stance
2 sets of 10-no more than 95 lbs

Leg curl: 3x12

Calves: 3x15

Abs: 100

haha...I'm in for being unable to walk after squat day.

[Anthony21]

haha...I'm in for being unable to walk after squat day.

I know it's going to be pretty brutal lol.

[Jasonk282]

I know it's going to be pretty brutal lol.

Don't worry bro. We'll be here to laugh, point fingers and ridicule you.

[ktj4l]

[Anthony21]

Don't worry bro. We'll be here to laugh, point fingers and ridicule you.

Awe thanks J I would expect nothing less <3

@kraut I'll be sleeping with my foam roller tomorrow night

[Filmbuff81]

My warmup consists of jump rope or rowing machine.

Dynamic stretching to open up hips, groin, etc. (think agile 8 and similar warmups)

Also do shoulder dislocations and pullaparts.

Then I will do a complex of RDL's, Rows, OHP, Back squat all with the bar and for reps of 8-12 depending how board I get.

I do that 2-3 times and then get into my first warmup set of 135-165 depending a on my weight for the day.

[NC_Tarheel]

2 x 10 on wide squats

Good night sweet hips. You'll acclimate to the volume....then you'll want to do more

[Anthony21]

My warmup consists of jump rope or rowing machine.

Dynamic stretching to open up hips, groin, etc. (think agile 8 and similar warmups)

Also do shoulder dislocations and pullaparts.

Then I will do a complex of RDL's, Rows, OHP, Back squat all with the bar and for reps of 8-12 depending how board I get.

I do that 2-3 times and then get into my first warmup set of 135-165 depending a on my weight for the day.

I always do the Joe Defranco Agile 8 warm up

2 x 10 on wide squats

Good night sweet hips. You'll acclimate to the volume....then you'll want to do more

I'm definitely not looking forward to this lol. I've never squatted wide stance or even close. I'm up for the challenge. I just gotta make sure I foam roll enough and warm up enough.

[NC_Tarheel]

I always do the Joe Defranco Agile 8 warm up



I'm definitely not looking forward to this lol. I've never squatted wide stance or even close. I'm up for the challenge. I just gotta make sure I foam roll enough and warm up enough.

After 6 x 2 and 3 x 6 on squats...you'll be plenty loose for it

[thom2355]

After 6 x 2 and 3 x 6 on squats...you'll be plenty loose for it

Yeah....and wide squats are kinda meant for mobilizing the hips. (at least that is how I understand it)

[Anthony21]

After 6 x 2 and 3 x 6 on squats...you'll be plenty loose for it

Well i'm looking forward to killing sh!t I'm just going to go as wide as I can in the power rack.

Yeah....and wide squats are kinda meant for mobilizing the hips. (at least that is how I understand it)

Hopefully I don't have to roll myself out the gym tomorrow.

[ulsak]

lulz, at Krauts pic. On spot some days!

[Juicemw]

reserved a wheel chair for you bud.

[Anthony21]

What's up guys. So I wake up at 4:30am to hit the gym up for my squat day. FUARK was this sh!t brutal.

So two things I did today that were new to me, close stance squats & wide stance squats.

The close stance squats felt weird and had a slight weird feeling in my left ankle/achilles area. I pointed my toes out like I normally would when I squat at my regular stance. Idk if your toes are suppose to be pointed straight with a close stance, i'll ask Wade about that. Wide stance squats....FUARK EVERYTHING IN THIS WORLD. I never did wide stance squats before and these will just humble you like no other. I had to go light on these just to get use to them and even at 135lbs it was brutal. You feel this a lot in your hips since it's a wider stance.

I have no doubt this will pay dividends for me and trust in Wade's direction.

Enough chit chat, let's get to the workout and video. Enjoy.

2/18/13



Fasted training
Preworkout: Animal Rage

Warm up routine

Foam rolled lower body for 10 minutes
Lower body dynamic warm up
Shoulder dislocations between squat warm ups

Squats

45x3x3
95x2
135x2
185x1

Work sets
205x6x2

Close stance squats
135x6
155x6
175x6

Wide stance squats
155x10
135x10

Seated leg curls
3x100x12

[Celtic8Laoch]

That volume man insane, I hope your gonna take your vitamins and say your prayers coz sh!7 is about to get real.

Good job brah.

[ktj4l]

Nice squat session for sure. You might end up being a little sore, haha.

[NC_Tarheel]

Told you.....

Pretty sure you don't need to do 155 or maybe even 135 on these for while but I will defer to king ogre on that.

[Anthony21]

That volume man insane, I hope your gonna take your vitamins and say your prayers coz sh!7 is about to get real.

Good job brah.

Thanks bro.

Nice squat session for sure. You might end up being a little sore, haha.

Yea I expect tomorrow to suck

Told you.....

Pretty sure you don't need to do 155 or maybe even 135 on these for while but I will defer to king ogre on that.

There wasn't any weight dictated so I just went with what felt light, yeah light my ass

[NC_Tarheel]

ha ha ha

FWIW I started with 95 and have never done more than 135. I've been doing them every other squat day or sometimes 2 on and one off.

My heels are ~42" apart and after about 4.5 months I'm getting to where I'm right at depth without having to lean forward to hit it.

[mmorton]

Nice work

[thom2355]

Yeah....I was going to recommend 95 lbs on the wide stance. Form leads to function on those, not weight.

[Anthony21]

Would you say my form is fine for doing them for the first time?

Ill see what Wade says in terms of the weight.

[thom2355]

Would you say my form is fine for doing them for the first time?

Ill see what Wade says in terms of the weight.

Definitely check with Wade, but one thing that would be helpful on the WS squats is one view from the back/front and one from the side. Torso posture will be important on them as you do not want much forward lean. Likewise, on your worksets, a couple front/back views for knee positioning would help in addition to the side views.

[Anthony21]

Definitely check with Wade, but one thing that would be helpful on the WS squats is one view from the back/front and one from the side. Torso posture will be important on them as you do not want much forward lean. Likewise, on your worksets, a couple front/back views for knee positioning would help in addition to the side views.

Good point on the various angle points.

[bigwade800]

With the wides, weight is not as important as making the hips work and be supple. Stay upright, get as deep as you can without any real lean, 95 is more than plenty.

[Anthony21]

With the wides, weight is not as important as making the hips work and be supple. Stay upright, get as deep as you can without any real lean, 95 is more than plenty.

I'll take a clip from the side next week, drop the weight some and go from there. I didn't feel while doing them I had too much forward lean but the side angle will tell the truth.

[ulsak]

"chest up!"

[Anthony21]

"chest up!"

What vids you watching homie? My chest was up