Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

love that quote!

Right? I love reading/listening to Jim's blogs along with Dave Tate as well. They keep me on the right path and constantly motivated. I wish I can meet the two of them.

[Jasonk282]

It seems like the stronger one is...the more to the point they are with their training/methods. Less BS

[mmorton]

Gheys gon ghey

[ulsak]

My thoughts on this regime and my previous "Power Muscle Burn" workout are that most of regimes will work as long as you incorporate compound excersises and progress them wisely. But without experienced guidance and a deliberate program you might fail. Anyway, ever since I decided to stop curling around and doing hundreds of isolation excersises and started with these epic strenght lifting programmes my muscles started to bulge. So I guess I have to stick to it for a while. In other word: less BS mo' liftin'

[Anthony21]

My thoughts on this regime and my previous "Power Muscle Burn" workout are that most of regimes will work as long as you incorporate compound excersises and progress them wisely. But without experienced guidance and a deliberate program you might fail. Anyway, ever since I decided to stop curling around and doing hundreds of isolation excersises and started with these epic strenght lifting programmes my muscles started to bulge. So I guess I have to stick to it for a while. In other word: less BS mo' liftin'

Please never use the word "burn" with muscle haha. It sounds like some gimmicky infomercial. lol

[MKW]

Right? I love reading/listening to Jim's blogs along with Dave Tate as well. They keep me on the right path and constantly motivated. I wish I can meet the two of them.

I got into this habit recently once I stumbled along 5/3/1. I haven't followed Wendler as much as I plan to (then again, I did buy/read the e-book so maybe I'm underselling it) but I've been downloading Dave Tate podcasts recently/articles. Awesome information.

[Anthony21]

I got into this habit recently once I stumbled along 5/3/1. I haven't followed Wendler as much as I plan to (then again, I did buy/read the e-book so maybe I'm underselling it) but I've been downloading Dave Tate podcasts recently/articles. Awesome information.

Have you heard Dave's recent table talk where he talks about training the younger kids? Man it's fuking priceless.

[MKW]

Yup, I watched that yesterday. The whole series was great stuff. I created a twitter list with all of the more informative BB/PL personalities so I've been able to keep up easily the last couple of weeks.

[ulsak]

Please never use the word "burn" with muscle haha. It sounds like some gimmicky infomercial. lol

yeah, but its not a joke after one heavy powerlift excersise and a couple hypertrophies to grind a set of 40 reps. It's kind of like those poundstones The Kraut does. Steven Shaw, who tailored that programme, seems to a serious guy and I got some gains from that program.

[Anthony21]

Yup, I watched that yesterday. The whole series was great stuff. I created a twitter list with all of the more informative BB/PL personalities so I've been able to keep up easily the last couple of weeks.

Right on

yeah, but its not a joke after one heavy powerlift excersise and a couple hypertrophies to grind a set of 40 reps. It's kind of like those poundstones The Kraut does. Steven Shaw, who tailored that programme, seems to a serious guy and I got some gains from that program.

I'm just giving you sh!t bro haha.

[ulsak]

I'm just giving you sh!t bro haha.

Bhaaw! I feel aggrieved now

[ktj4l]

Dave Tate is awesome, haha.

[Anthony21]

Dave Tate is awesome, haha.

hahaha that's some of the best stuff i've seen from him hahaah

[mmorton]

Basically a 4 inch dick. Love it

[Anthony21]

Basically a 4 inch dick. Love it

It's classic Dave

[Anthony21]

Cycle 2 starts now! Headed to the gym.

[Jasonk282]

Have you heard Dave's recent table talk where he talks about training the younger kids? Man it's fuking priceless.

"I'll make sure when you get to high school you have a 10" c0ck"...Love Dave and his sound bites.

BTW...Dave is looking pretty mean these days.

[Anthony21]

"I'll make sure when you get to high school you have a 10" c0ck"...Love Dave and his sound bites.

BTW...Dave is looking pretty mean these days.

Dude is jacked. His training and nutrition is crafted by John Meadows. John is a fuking tank!

[Anthony21]

What's up guys. This morning was the start of my 2nd cycle and it was kicked off with my OHP day.

Last cycles OHP training max was set at 127

This cycle it's increased by 5lbs putting it at 131lbs

I weighed in this morning at 192lbs, 1lb up from last week. I don't really give a fuk cause this sh!t is all about strength. In the mirror i'm noticing i'm getting some good mass which is awesome to see.

Lets get to my workout.

9/9/2012
2nd cycle, Wave 1, OHP 3x5

*Warmed up with a full body dynamic routine

Warm up sets
Barbell x 5, 40% x 5, 50% x 5, 60% x 3

Working sets
85x5, 100x5, 110x9
*I felt strong during my pressing and was explosive with each rep. I wanted to push for 10 on the last set but form would of suffered and I was happy with 9 strong explosive reps. I didn't rest the barbell on my upper chest, it was touch my upper chest and explode up. Very good way to start my 2nd cycle.

BBB OHP @ 50% of my training max
65x10, 65x10, 65x10, 65x10, 65x10
*FUK were these brutal. I could barely lock out at the top from the 7th on up. My delts were on fire after each completed set. Loved these 5 sets.

Chin ups *I did these in between my working and BBB pressing.
7, 6, 6, 5, 5, 4

Close grip bench
120x8, 120x8, 120x8

Barbell shrugs
135x15, 205x10, 220x10, 205x12

This morning's workout was killer. I felt strong, had nice endurance and explosiveness in my pressing which I liked. Tomorrow is my deadlift day and i'm always looking forward to my deadlift day.

Came home and enjoyed some post workout carbs as well

[Jasonk282]

What's up guys. This morning was the start of my 2nd cycle and it was kicked off with my OHP day.

Last cycles OHP training max was set at 127

This cycle it's increased by 5lbs putting it at 131lbs

I weighed in this morning at 192lbs, 1lb up from last week. I don't really give a fuk cause this sh!t is all about strength. In the mirror i'm noticing i'm getting some good mass which is awesome to see.

Lets get to my workout.

BBB OHP seems to be killer all the time.

9/9/2012
2nd cycle, Wave 1, OHP 3x5

*Warmed up with a full body dynamic routine

Warm up sets
Barbell x 5, 40% x 5, 50% x 5, 60% x 3

Working sets
85x5, 100x5, 110x9
*I felt strong during my pressing and was explosive with each rep. I wanted to push for 10 on the last set but form would of suffered and I was happy with 9 strong explosive reps. I didn't rest the barbell on my upper chest, it was touch my upper chest and explode up. Very good way to start my 2nd cycle.

BBB OHP @ 50% of my training max
65x10, 65x10, 65x10, 65x10, 65x10
*FUK were these brutal. I could barely lock out at the top from the 7th on up. My delts were on fire after each completed set. Loved these 5 sets.

Chin ups *I did these in between my working and BBB pressing.
7, 6, 6, 5, 5, 4

Close grip bench
120x8, 120x8, 120x8

Barbell shrugs
135x15, 205x10, 220x10, 205x12

This morning's workout was killer. I felt strong, had nice endurance and explosiveness in my pressing which I liked. Tomorrow is my deadlift day and i'm always looking forward to my deadlift day.

Came home and enjoyed some post workout carbs as well

Nice job on the pressing.

[ktj4l]

LOL @ cereal post-workout. You are one sick kunt, mate!

[bigbird916]

Here's a great read from Jim's most recent blog.

How to Increase Volume of Assistance Work with 5/3/1
This is very easy to do. Remember that in training and in life, there’s a balance to everything – a push and a pull. You push something into your training and something has to come out. In your case, you want to push up the volume of your assistance work to elicit greater gains in hypertrophy. Because of this you have to pull something out.

I’d start by dialing back your training maxes to at least 90% of your max and don’t go for max reps. Just keep things ”even” with your heavy lifting. Don’t push everything that hard – keep the intensity up, but the volume LOW.

Now after your big lift of the day, beat the hell out of the muscles. For example, you could squat and then follow that up with big work for your quads, hamstrings, and lower back. But with the increased volume of the assistance work, you need the extra energy that wasn’t spent on the main lifts.

The problem is that everyone wants to have their cake and eat it too. It doesn’t work like that – you can’t be strong like a powerlifter, fast as sprinter, and as big as a linebacker. Well, you can, but these people are so rare that teams pay them millions of dollars and television stations have billion dollar contracts to broadcast them to you. They’re called professional football players, and if you’re one of them, you aren’t reading this, as you’re too busy counting your money and cracking skulls.

So if you want to increase the volume of your assistance work, dial back the strength work in the beginning of your training. This will allow you to maintain your strength and build the muscle you desire. Also, less typing – more eating.

Doing this starting this cycle. I feel ARMAP has had little carry-over to actual maxes, so killing myself for a ton of reps seems useless in my case. I respond very well to accessory work with high volume, plus it's not stressful and fun.

[Anthony21]

Nice job on the pressing.

Thanks bro

[Anthony21]

LOL @ cereal post-workout. You are one sick kunt, mate!

You never had cereal post bro?

[Anthony21]

Doing this starting this cycle. I feel ARMAP has had little carry-over to actual maxes, so killing myself for a ton of reps seems useless in my case. I respond very well to accessory work with high volume, plus it's not stressful and fun.

I love the amrap set

[bigbird916]

I love the amrap set

I've enjoyed it thus far, the only thing I think I'll retain amrap is OHP, other than that, eh. I'm way unhappy with my arm size, and tricep strength which contributes to my chit bench so amrap is going to take a back set to bringing up dem arms!

[ktj4l]

You never had cereal post bro?

No, but I also don't like that type of cereal. I mean I eat oats, but not that sugary stuff. It's all good, not knocking it... I would probably opt for donuts or something instead.

[Anthony21]

I've enjoyed it thus far, the only thing I think I'll retain amrap is OHP, other than that, eh. I'm way unhappy with my arm size, and tricep strength which contributes to my chit bench so amrap is going to take a back set to bringing up dem arms!

Keep at it bro they'll come up.

[Anthony21]

No, but I also don't like that type of cereal. I mean I eat oats, but not that sugary stuff. It's all good, not knocking it... I would probably opt for donuts or something instead.

You scared of that sugar bro?

How can you not like lucky charms man haha.

[Randoja]

I love the amrap set

this