Anthony21's Non-Stop Endeavor for Strength

[lllDBOlll]

Nice start to a new cycle. Dips and DB Bench Superset's Holy Hammered Triceps Batman!

Squat day layout looks nice, do Lunges over extensions, much harder, much more effective... doubled up with those back and front squats you ain't going to doing any walking or sh*tting the next day.

[Anthony21]

Nice start to a new cycle. Dips and DB Bench Superset's Holy Hammered Triceps Batman!

Squat day layout looks nice, do Lunges over extensions, much harder, much more effective... doubled up with those back and front squats you ain't going to doing any walking or sh*tting the next day.

Good call on the lunges over extension. I will definitely be doing DB lunges.

Yea the back and front squats are going to kill my legs man. It should be a good one.

[ktj4l]

Nice log you got going here.

[Anthony21]

Nice log you got going here.

Thanks for stopping by bro.

I'm waiting for my wife to get home so I can hit the gym up for my squat day. I'm really looking forward to destroy my legs.

[Retoaded]

Thanks for stopping by bro.

I'm waiting for my wife to get home so I can hit the gym up for my squat day. I'm really looking forward to destroy my legs.

I can't remember- are you belting up? reason I ask, look at my last squat day...I basically added 25-30 pounds to my calculated 1RM the first time I put a belt on. killed it.

[Jasonk282]

I can't remember- are you belting up? reason I ask, look at my last squat day...I basically added 25-30 pounds to my calculated 1RM the first time I put a belt on. killed it.

It's nice how belts help you like that.

[Retoaded]

It's nice how belts help you like that.

It will certainly help leg development for me...no weak link on back. My legs are thrashed still.

[Jasonk282]

It's nice how belts help you like that.

It will certainly help leg development for me...no weak link on back. My legs are thrashed still.

Yeah, once I started belting up my squats were going through the roof.

[Anthony21]

I don't have a belt right now.

I'll update this log tomorrow. I'm wiped out from my leg session so i'm going head to bed. Night guys.

[ktj4l]

What kinds of belts are you guys rockin'? I've never used one, but I may start for heavy deadlift, squat and military press sets. After reading more about them, they do seem to have benefits for that.

[Jasonk282]

What kinds of belts are you guys rockin'? I've never used one, but I may start for heavy deadlift, squat and military press sets. After reading more about them, they do seem to have benefits for that.

I just went to a local sports store, Dunham's, and got a 4in leather valeo belt for 20 bucks. It's 4in all around so I don't have the turtle shell thing going on, double pronged. I use it for anything over 225lbs on squats and over 290lbs for deads. Also use it for the BBB dead sets to help me keep for from the fatigue. Have never used it for OHP though.

[ktj4l]

I just went to a local sports store, Dunham's, and got a 4in leather valeo belt for 20 bucks. It's 4in all around so I don't have the turtle shell thing going on, double pronged. I use it for anything over 225lbs on squats and over 290lbs for deads. Also use it for the BBB dead sets to help me keep for from the fatigue. Have never used it for OHP though.

http://sportsmedicine.about.com/cs/s.../aa060201a.htm is a pretty good read that includes why you'd want to use it for OHP. Not sure I would use it for BBB sets, because you do want to train your core at some point and the blood pressure thing would just have me worried on 5x10.

[Jasonk282]

http://sportsmedicine.about.com/cs/s.../aa060201a.htm is a pretty good read that includes why you'd want to use it for OHP. Not sure I would use it for BBB sets, because you do want to train your core at some point and the blood pressure thing would just have me worried on 5x10.

I should have explained. I belt on of my BBB deads and that's only when I feel my form or back is starting to fail, usually it's the back first. Usually around the 3RD or 4TH set. At that point I use it for more safety than anything else. and I don't make it as tight as I do for my working sets.

[Anthony21]

What's up guys. As promised here was my workout from last night.

8/16/12 Squat day Week 1, Wave 1 5x5

*Foam rolled my legs for 15 minutes followed by some dynamic warm ups for my legs

Squat training max is 257
*Warm up sets @ 40%, 50% & 60% of my training max

Working sets
165x5, 190x5, 205x8
*I told myself before the last set I wanted 8 reps and I was going to get it no matter what. I had reached 7 and was going to rack it but mentally I said fukc it lets go Anthony and grinded the last one out. It felt good hitting my rep goal for that last set.

BBB Front squats
115x10, 115x8, 115x8, 115x8, 115x10
*My god what a way to follow up squats. This definitely was intense and my legs were just done afterwards. I had to lay down on the ground for a couple minutes afterwards to catch my breathe haha. The last set was the grinder for sure.

Dumbbell RDLS
50x10, 50x10, 50x10, 50x10, 50x10
*i really love RDLS with dumbbells and think i'll be sticking with these over the barbell counterpart.

Ab work

Now I intended to do some DB lunges but honestly I already felt my legs were destroyed and just called it a night haha.

Here's a look at my macros from yesterday

Protein: 235.2 Carbs: 227.4 Fats: 106.6 Total calories: 2,809.8

It was a great day in the gym. My black t-shirt was soaked in sweat and by the time I left the gym I definitely felt I gave 110% which is a good feeling to leave with.

These next two days are my rest days and i'll be back in the gym on Sunday for Wave 2 which is my 3x3 week.

Hope you guys are having a good Friday.

[ktj4l]

Congrats on the 8 reps! My squat day is today. Gonna be a hell ride.

[Jasonk282]

Nice job. Bet them DOMS are killing your quads right now.

[Mongo81X]

I like the squat, front squat, rdl combo. Very well balanced, Nice work man.

[Retoaded]

What kinds of belts are you guys rockin'? I've never used one, but I may start for heavy deadlift, squat and military press sets. After reading more about them, they do seem to have benefits for that.

I am just belting up on the top squat set.

jury is out on deadlifts, did not like first time with belt but gonna try it again tomorrow.

may try belting up on top OHP set on Sunday.

I will report in the journal what I think about it.


good article, I agree the belt is more useful turned around backwords. I agree about the feedback and it keeping you aware of your trunk position.


I have a $25 harbinger vinal belt, 5" is what they claim but it tapers on the front. I turn it around so I get the max 5" to press belly against.

[ddog171]

Nice job in the squats.

[ddog171]

http://sportsmedicine.about.com/cs/s.../aa060201a.htm is a pretty good read that includes why you'd want to use it for OHP. Not sure I would use it for BBB sets, because you do want to train your core at some point and the blood pressure thing would just have me worried on 5x10.

I couldn't see the place in the article of why you shouldn't wear the belt during OHP? It says you should wear it, unless I read it wrong.

I wear my belt on my top sets of squats and press. I haven't used it for deadlifts, as it got in my way the one time I tried it. Will have to give it a go again to use to it.

[Retoaded]

I couldn't see the place in the article of why you shouldn't wear the belt during OHP? It says you should wear it, unless I read it wrong.

I wear my belt on my top sets of squats and press. I haven't used it for deadlifts, as it got in my way the one time I tried it. Will have to give it a go again to use to it.

my feeling also, it got in the way...but I think I just possibly need to tighten it more so that when I press my belly against it, my belly is not out as far...

[Anthony21]

Congrats on the 8 reps! My squat day is today. Gonna be a hell ride.

Nice job. Bet them DOMS are killing your quads right now.

I like the squat, front squat, rdl combo. Very well balanced, Nice work man.

Nice job in the squats.

Thanks guys. I'm kind of surprised right now that I'm not experiencing much DOMS right now but i'll see how it develops through out the day. I might be doing some Yoga today or tomorrow just to stretch out and work on flexibility. This is an area I can always improve on.

I definitely feel that back squats, front squats and DB RDLS hit the legs like no other. I'll be sticking with this "triplet of doom" haha.

[Jasonk282]

I couldn't see the place in the article of why you shouldn't wear the belt during OHP? It says you should wear it, unless I read it wrong.

I wear my belt on my top sets of squats and press. I haven't used it for deadlifts, as it got in my way the one time I tried it. Will have to give it a go again to use to it.

my feeling also, it got in the way...but I think I just possibly need to tighten it more so that when I press my belly against it, my belly is not out as far...

You just got to break it in. It got in the way of mine at first, now it's nothing at all.

[Retoaded]

Thanks guys. I'm kind of surprised right now that I'm not experiencing much DOMS right now but i'll see how it develops through out the day. I might be doing some Yoga today or tomorrow just to stretch out and work on flexibility. This is an area I can always improve on.

I definitely feel that back squats, front squats and DB RDLS hit the legs like no other. I'll be sticking with this "triplet of doom" haha.

squats - I get DOMS second and third day after, never the first day after...they are much worse than the first-day-after ones I get from everything else.

[lllDBOlll]

Nice session. Front and Backs are always a killer... did you chicken out on the DB Lunges after? :P

[Anthony21]

squats - I get DOMS second and third day after, never the first day after...they are much worse than the first-day-after ones I get from everything else.

I'm kind of feeling it mor so in my glutes and in my lower back right now.

Nice session. Front and Backs are always a killer... did you chicken out on the DB Lunges after? :P

Hahaha I did puss out on the lunges also it was getting late and had to head home to make dinner and get some sleep. Hopefully I didn't dissapoint the Brother Hood of Iron :/

[lllDBOlll]

I'm kind of feeling it mor so in my glutes and in my lower back right now.



Hahaha I did puss out on the lunges also it was getting late and had to head home to make dinner and get some sleep. Hopefully I didn't dissapoint the Brother Hood of Iron :/

Nah man Fronts and Backs are a worthy adversary

[ktj4l]

I couldn't see the place in the article of why you shouldn't wear the belt during OHP? It says you should wear it, unless I read it wrong.

I wear my belt on my top sets of squats and press. I haven't used it for deadlifts, as it got in my way the one time I tried it. Will have to give it a go again to use to it.

Yeah, the article says you can wear them for OHP to help you from hyperextending your back during the movement.

[bigbird916]

What kinds of belts are you guys rockin'? I've never used one, but I may start for heavy deadlift, squat and military press sets. After reading more about them, they do seem to have benefits for that.

I wear an inzer forever 10mm belt double prong. It's great! A belt like that will last you litterally a life time, invest in one.

Also Wendler suggests using a belt for all working sets in 5/3/1, so I use one for every 531 set except bench.

Nice work on the squats Anthony! BBB fronts is something I'm thinking of trying soon

[Anthony21]

Nah man Fronts and Backs are a worthy adversary

It was definitely a two headed beast haha.

I wear an inzer forever 10mm belt double prong. It's great! A belt like that will last you litterally a life time, invest in one.

Also Wendler suggests using a belt for all working sets in 5/3/1, so I use one for every 531 set except bench.

Nice work on the squats Anthony! BBB fronts is something I'm thinking of trying soon

Thanks bro. I'm really wanting to get a Bob's powerlifting belt eventually. The BBB front squats just killed at that weight haha.

I'm definitely feeling the doms now and boy it feels good haha.