Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

The pyramids sounds like a great approach. How long do you rest approximately between sets?

I would assume somewhere around 1-2 minutes.

I'll give this a go on Friday for my last deload workout. I'll definitely continue it through my 2nd 9 week run.

[Jasonk282]

The pyramids sounds like a great approach. How long do you rest approximately between sets?

Depends. you can super set them with your BBB sets. But in the field I run it as a push pull with little to no rest.

Pull ups to 10 then back down
push ups to 20( even numbers only) then back down

100 pull ups and 200 push up...quick way to get in a fast upper workout.

[ktj4l]

Depends. you can super set them with your BBB sets. But in the field I run it as a push pull with little to no rest.

Pull ups to 10 then back down
push ups to 20( even numbers only) then back down

100 pull ups and 200 push up...quick way to get in a fast upper workout.

Sounds good. Appreciate it.

[Filmbuff81]

Looking good Ant.

My pullups suck as well. Sometimes I make big gains with them and then other times they just are completely **** ans then I regress and stop training them haha.

I used to grease the groove with a pullup bar at work. I may have to start doing that again.

[Juicemw]

My wide grip pull-ups hit a total standstill. For a while in the beginning of my bulk i was banging out 8,8,8, or maybe 8,8,6 on a bad day. Towards the end, it was more like 6,6,4, or 6,4,3. I actually just switched out wide grip pull ups for a bit, for straight arm lat pulldowns, in hopes that I can catch them back up (I also do 1 arm lat pulldowns) because I found with those rep counts, I wasn't hitting them as hard as I needed too, so I feel your pain.

[Anthony21]

I defintiely feel of a contracting and can focus more on the muscle with lat pulldowns. I know pull ups are better of course over a machine but both have their benefit.

I'm going to be working on them for sure though, pull ups that is.

[Juicemw]

I defintiely feel of a contracting and can focus more on the muscle with lat pulldowns. I know pull ups are better of course over a machine but both have their benefit.

I'm going to be working on them for sure though, pull ups that is.

Yeah Reading some of the ideas here it'll be nice to maybe try hitting the pyramid on a non back day, and if I see the progress with them that makes it feel more worth while rep range wise, then put those back in place. Id much rather be doing those then straight arm. Have you tried those at all? they definitely feel good if done properly.

[Anthony21]

Yeah Reading some of the ideas here it'll be nice to maybe try hitting the pyramid on a non back day, and if I see the progress with them that makes it feel more worth while rep range wise, then put those back in place. Id much rather be doing those then straight arm. Have you tried those at all? they definitely feel good if done properly.

Yea I do Lat pulldowns/straight arm pulldowns.

[jasolhe]

My problem is i can't hardly get past 8 reps pullups at bodyweight. So I started using weighted belt with 20 lbs, still 8 reps. Must be a muscle endurance thing. Doing it twice a week is a good idea. This guy crazy bastard: http://www.t-nation.com/free_online_...ps_in_5_months

I defintiely feel of a contracting and can focus more on the muscle with lat pulldowns. I know pull ups are better of course over a machine but both have their benefit.

I'm going to be working on them for sure though, pull ups that is.

[MakeGoBoom]

Rest as long as you need no longer then 3to mins. Kgbip when you cant lift strict anymore to hit your goals. Always full hang to prevent bad form. Can be done 2-3this times a week. Other ideas :

3 max sets after every work out
1 max set every time you pass a pull up bar
3-5 sets 2-3 times a week. Adding 1 rep to your sets every week
1 max set before every meal

Once you hit 15 bw i'll tell you more if those stall

[KenshinH]

Rest as long as you need no longer then 3to mins. Kgbip when you cant lift strict anymore to hit your goals. Always full hang to prevent bad form. Can be done 2-3this times a week. Other ideas :

3 max sets after every work out
1 max set every time you pass a pull up bar
3-5 sets 2-3 times a week. Adding 1 rep to your sets every week
1 max set before every meal

Once you hit 15 bw i'll tell you more if those stall

I can do 15 normal, 12-13 wide dead hangs. Tell me more

My opinion is that if I want to increase my pull-ups, I have to start doing weighted ones. Just not a goal right now though.

The pyramid scheme sounds interesting ...

[MakeGoBoom]

I can do 15 normal, 12-13 wide dead hangs. Tell me more

My opinion is that if I want to increase my pull-ups, I have to start doing weighted ones. Just not a goal right now though.

The pyramid scheme sounds interesting ...

Stupid phone, its supposed to say kip when you cant hit goals. You never need weight thougg it can help. Write it in my thread i'll hit you up tomorrow i need sleep

[Stncldsnake]

Looks like an awesome workout yesterday, great work Ant!!

[lllDBOlll]

Ok...

So I may have unsubbed... but all my iPhone brahs with chubby fingers like me will no how easy that is...

Congratulations on your big three PR's... very close to the club now.

That looks like a nice piece of cow too mate... any reason you went for prong and not lever? In case I missed...

[Jasonk282]

Stupid phone, its supposed to say kip when you cant hit goals. You never need weight thougg it can help. Write it in my thread i'll hit you up tomorrow i need sleep

This. I don;t do any weighted pull ups.

One thing I can suggest is leaning back when you are on the bar to engage the lats.

[lllDBOlll]

This. I don;t do any weighted pull ups.

One thing I can suggest is leaning back when you are on the bar to engage the lats.

I can confirm, I was leaning back when you are on the bar to engage the lats.

[Anthony21]

Thanks for all the tips for pull ups guys. I'm going to be doing some today and i'll let you know how that goes.

@Danny I went with a single prong cause the belt was on sale for Black Friday. I'm also an Elitefts fanboy haha. I like it so far and have no issues with the single prong.

[Juicemw]

In on seeing how the pull ups went and what you did differently! Also have any recommendations on a dip belt?

[Anthony21]

In on seeing how the pull ups went and what you did differently! Also have any recommendations on a dip belt?

I got a Harbinger from my local Dicks sporting good store.

[MKW]

Ok...

So I may have unsubbed... but all my iPhone brahs with chubby fingers like me will no how easy that is...

Congratulations on your big three PR's... very close to the club now.

That looks like a nice piece of cow too mate... any reason you went for prong and not lever? In case I missed...

Hahaha, unsubscribing on the iPhone is a very real issue. Been there.

I need to pull myself back during chins. I tried the pyramid today and went up to 5 with good form, but I need more lat stimulation.

[Filmbuff81]

Looking good Ant!

Glad I stopped in to Igbo for the pull-up tips being thrown about.

[Anthony21]

What's up guys. Yesterday evening was my last deload and things went well. I'm pretty excited to start my new 9 week cycle next Monday. Here was my workout from yesterday.

12/13/12

Squat
135x5
165x5
190x5
190x5
225x2
*I did 225 just to get some semi heavy weight on my back. I forgot what that felt like during this deload ha.

Bench
105x5
105x5
120x5
135x5
145x5

Pendlay Row
135x10
135x10
135x10
135x8

Body weight dips
10, 10, 10, 10

Barbell curls
65x12
65x10
65x8
65x6

Pull Ups
Set 1- 1
Set 2-2
Set 3-3
Set 4-4
Set 5-4
*I had to do these last since the area was being used and I did barbell curls prior to these. I'll definitely work on improving these through out my 9 week run.


So that was my last workout. Nothing fancy or worth bragging about. I need to get use to lifting in my belt. I notice there is a slight gap with the belt in the back. I need to "fill it out" some more lol.

[Assassin]

Nice workout/belt.

Part of the belt gap is just breaking it in. Don't force it or overwork it like we all did with our baseball gloves growing up. I've had the same belt that I bought in '03 and it fits like a glove (pun intended). It will break in enough over time. If you force it, it can feel like a leather noodle and then you've blown $60-100 on the belt.

[Anthony21]

Nice workout/belt.

Part of the belt gap is just breaking it in. Don't force it or overwork it like we all did with our baseball gloves growing up. I've had the same belt that I bought in '03 and it fits like a glove (pun intended). It will break in enough over time. If you force it, it can feel like a leather noodle and then you've blown $60-100 on the belt.

Good point Ryan. I'm not stressing it much just noticed it yesterday. I'm trying to learn to push my abs against it but it feels like my posture shifts. When I try it when i'm squatting it kind of throws me off and my breathing off as well.

Any tips that you have would be great bro.

[moshvr]

Gotta say I'm really looking forward to your next round of this! Kill it on Monday man!

[MakeGoBoom]

Poop is poop. Moar pull ups

[Anthony21]

Poop is poop. Moar pull ups

I plan on doing more but didn't want to push myself to hard doing a deload. I'm saving that for my 9 week run.

[Anthony21]

Damn i'm looking at all these logs and replying to your logs and it's making me want to kick start 5/3/1 again haha.


I must fight this program ADD lol.

[ktj4l]

Damn i'm looking at all these logs and replying to your logs and it's making me want to kick start 5/3/1 again haha.


I must fight this program ADD lol.

5x5 is going great for you, don't even consider switching until you stall.

[Anthony21]

5x5 is going great for you, don't even consider switching until you stall.

I know i'm not. I guess i'm looking forward to my run with 5/3/1. Looking at all the logs, templates etc gets me excited. I think I will want to run the 5/3/1 bodybuilding template Jim has. I want to work on strength but also get some hypertrophy work in to gain some size.