Anthony21's Non-Stop Endeavor for Strength

[ulsak]

I'd go for a Full Body 5/3/1 like Jason. It's not so different from MC and looks very rewarding. On four day basis, I'd go for a PL regime on 5/3/1,
The hybrid layouts Jasohlse and MakeGoBoom fooling around are definitive strong candidates..
I'll never go back to brosplits again..

[Anthony21]

there's tons of em floating around bro, you ever consider a 4 day PHAT routine, i almost did it myself. just dump the stupid bb exclusive sh*t like inner quad 1/4 raises so you can do lower power, upper power, break, then lower hyper, upper hyper

I've seen the PHAT routine and I guess my problem is I wouldn't know what weights to use between the power days and the hypertrophy days you know?

I'd go for a Full Body 5/3/1 like Jason. It's not so different from MC and looks very rewarding. On four day basis, I'd go for a PL regime on 5/3/1,
The hybrid layouts Jasohlse and MakeGoBoom fooling around are definitive strong candidates..
I'll never go back to brosplits again..

I definitely want to give 5/3/1 another run and if I do need to figure out the template I want to use. I want to include hypertrophy work cause it also has it's beenfits, plus I want to add some size as well overall with strength.

[Anthony21]

So I was looking through the 5/3/1 2nd edition e-book and really am interested in the "Simplest Strength" template.

Here's what it looks like.

Week One
Monday
Press 65%x5, 75%x5, 85%x5+
Close Grip Bench Press 50%x10,
60%x10, 70%x10
Lats, Upper Back, Triceps, Biceps

Tuesday
Deadlift 65%x5, 75%x5, 85%x5+
Front Squat (or Safety Bar Squat) -
50%x10, 60%x10, 70%x10
Hamstrings, Lower Back, Abs

Thursday
Bench Press 65%x5, 75%x5, 85%x5+
Incline Press - 50%x10, 60%x10, 70%x10
Lats, Upper Back, Triceps, Biceps

Friday
Squat - 65%x5, 75%x5, 85%x5+
Straight Leg Deadlift - 50%x10, 60%x10,
70%x10
Hamstrings, Lower Back, Abs

Week Two
Monday
Press 70%x3, 80%x3, 90%x3+
Close Grip Bench Press 60%x8, 70%x8,
80%x6
Lats, Upper Back, Triceps, Biceps

Tuesday
Deadlift - 70%x3, 80%x3, 90%x3+
Front Squat (or Safety Bar Squat) - 60%x8,
70%x8, 80%x6
Hamstrings, Lower Back, Abs

Thursday
Bench Press - 70%x3, 80%x3, 90%x3+
Incline Press - - 60%x8, 70%x8, 80%x6
Lats, Upper Back, Triceps,Biceps

Friday
Squat 70%x3, 80%x3, 90%x3+
Straight Leg Deadlift 60%x8, 70%x8,
80%x6
Hamstrings, Lower Back, Abs

Week Three
Monday
Press 75%x5, 85%x3, 95%x1+
Close Grip Bench Press 65%x5, 75%x5,
85%x5
Lats, Upper Back, Triceps, Biceps

Tuesday
Deadlift 75%x5, 85%x3, 95%x1+
Front Squat (or Safety Bar Squat) - 65%x5,
75%x5, 85%x5
Hamstrings, Lower Back, Abs

Thursday
Bench Press 75%x5, 85%x3, 95%x1+
Incline Press - 65%x5, 75%x5, 85%x5
Lats, Upper Back, Triceps, Biceps

Friday
Squat - 75%x5, 85%x3, 95%x1+
Straight Leg Deadlift - 65%x5, 75%x5,
85%x5
Hamstrings, Lower Back, Abs

Week Four
Monday
Press 40%x5, 50%x5, 60%x5
Close Grip Bench Press 40%x5, 50%x5,
60%x5
Lats, Upper Back, Triceps, Biceps

Tuesday
Deadlift - 40%x5, 50%x5, 60%x5
Front Squat (or Safety Bar Squat) - 40%x5,
50%x5, 60%x5
Hamstrings, Lower Back, Abs

Thursday
Bench Press - 40%x5, 50%x5, 60%x5
Incline Press - 40%x5, 50%x5, 60%x5
Lats, Upper Back, Triceps,Biceps

Friday
Squat 40%x5, 50%x5, 60%x5
Straight Leg Deadlift 40%x5, 50%x5,
60%x5
Hamstrings, Lower Back, Abs

[gallagnm]

good lookin plan right there. Now lets see some results

[MakeGoBoom]

eh i hear you about the weights but i would just feel them out then go for linear progression, it's hypertrophy dude. power days are simple enough. that wendler lay out looks pretty solid

[Anthony21]

good lookin plan right there. Now lets see some results

Gotta get myself back to where I was

eh i hear you about the weights but i would just feel them out then go for linear progression, it's hypertrophy dude. power days are simple enough. that wendler lay out looks pretty solid

That 5/3/1 template does look solid and eally might be what I start going with. If I do I need to find my 1RM on the assistance lift to get my TM for 5/3/1.

[Zugu]

Ant, do you have any beginning/ending stats since doing madcow?

[Anthony21]

Ant, do you have any beginning/ending stats since doing madcow?

Well I ended Madcow not against my wanting but due to personal circumstances that have kept me out of the gym.

I have to track back and see where I started. I'm still considering continuing MC cause I had goals set for myself while on the program.

I'll see if I can find my starting numbers up to where I stopped.

[ulsak]

Popping in just to tell the layout is a winner. I will definitely save that after done this low volume 3/5/1 and a PL template for a bunch of cycles.

[Anthony21]

Popping in just to tell the layout is a winner. I will definitely save that after done this low volume 3/5/1 and a PL template for a bunch of cycles.

The template is solid right? It hits everythig twice a week and you can get a mix of strength work and hypertrophy work. I think i'll start it soon but I just wanted to reach a 315x5 squat, 405x5 deadlift and 225x5 bench before with MC.

[ktj4l]

The template is solid right? It hits everythig twice a week and you can get a mix of strength work and hypertrophy work. I think i'll start it soon but I just wanted to reach a 315x5 squat, 405x5 deadlift and 225x5 bench before with MC.

My opinion: Get back on MC, reach your goals, then switch to that 5/3/1 template (which is very solid). Otherwise you'll be tempted to switch back again. Finish what you started.

[Anthony21]

My opinion: Get back on MC, reach your goals, then switch to that 5/3/1 template (which is very solid). Otherwise you'll be tempted to switch back again. Finish what you started.

This was my train of thought as well. I have some unfinished business with MC. I would go off my last 5RM I ended my first run with just for the sake of a fresh start.

I have been in the gym the past couple days on some upper/lower split. I'll update my last to workouts in a little bit.

[Anthony21]

Hey guys! The last two days I have just hit an upper/lower type workout since i've been completely out of my programming and nutrition as you all know.

My nutrition is still no where near where it should be. So while I try to get back to a normal life i've just been training a little bit differently in the mean time.

Here were my last two workouts one being an upper the other a lower workout.

Upper workout

Pull ups
5, 5, 4, 4, 4

Barbell rows (bro style)
135x10
135x10
135x8

DB bench press
50x10
50x8
50x10

DB incline press
40x10
50x8
50x10

Seated DB shoulder press
30x10
30x10
30x10

Seated cable face pulls
40x10
40x12
40x12

Straight bar tricep pressdown
90x15
110x10
110x8

DB curls
30x10
35x8
40x8

Reverse ez bar curl
40x15
50x15

Overhead single arm DB tricep extension
20x12
25x12

1/30/13
Lower body

Squats
135x10
160x10
185x10
205x6
225x6
*This was my first time in a while hitting squats for more than 5 reps. I'm not going to lie, sh!t felt good and was a fuking workout.

Good mornings
65x10
95x10
115x10
135x10
*Love, love, LOVE good mornings and plan on keeping them around permanently.

Leg press
4 plates x 10
5 plates x 8
6 plates x 6
7 plates x 4

Seated hamstring curls
90x12
90x10

I did some standing and seated calf work followed by weighted decline crunches.


It was nice to get some hypertrophy work in, haven't done it for a while now. The pump was crazy and it was a nice change of pace vs straight strength training.

[MakeGoBoom]

good day back bro, family is more important of course. that being said, training 1: keeps you healthy physically and mentally 2: provides a healthy outlet for aggression and 3: is your thing, one thing i've learned recently if you dont make yourself happy making someone else happy doesnt work

[Anthony21]

good day back bro, family is more important of course. that being said, training 1: keeps you healthy physically and mentally 2: provides a healthy outlet for aggression and 3: is your thing, one thing i've learned recently if you dont make yourself happy making someone else happy doesnt work

The gym is definitely everything to me and is my outlet/sanctuary.

[Juicemw]

Nice workouts ant. Sometimes variation and change could be good. If say more but boom came to my apartment, copy pasted what I said, deleted my post and took it as his own..

[MakeGoBoom]

Nice workouts ant. Sometimes variation and change could be good. If say more but boom came to my apartment, copy pasted what I said, deleted my post and took it as his own..

Also ate a bowl .. of tasty-o's..... Cheap bastard

[Juicemw]

Also ate a bowl .. of tasty-o's..... Cheap bastard

how dare you..

[NC_Tarheel]

Hey Ant...hope everything's getting better for you day by day!!!

[Anthony21]

Hey Ant...hope everything's getting better for you day by day!!!

Thanks boss I appreciate it.

[Stncldsnake]

Great workouts bro, glad to see you are back in the gym and killing it again!!

[Jasonk282]

Great workout. Stay the course.

[bigbird916]

Best of luck with your fam situation bro, that's serious chit. Hope you work things out!!

I was out sick for a week, and a lot went down! No more MC!? Nonetheless, do what feels right bro; you have some beast strength to build on no matter what you decide to do.

[ulsak]

agree with Bird here..MC and 5/3/1 templates are both winner, the progression is there and th excersises are awesome. Then it's up the to guy to man up and do it. And you have shown it it so far...
Will be around to see you kill it!

[MKW]

Just read the last month or so of posts. Wow, roller coaster ride. Truly wish everything is OK on your end Ant. Family first.

[Filmbuff81]

agree with Bird here..MC and 5/3/1 templates are both winner, the progression is there and th excersises are awesome. Then it's up the to guy to man up and do it. And you have shown it it so far...
Will be around to see you kill it!

No truer words have been spoken

[Anthony21]

Thanks guys for all the support. This log means a lot to me and your support means a lot.

So today was the start of a new chapter and a new me. I decided to stay the course with MC cause I have some unfinished business and goals I still need to reach.

What I did though seeing as I also want some hypertrophy action I went with JasonDB's assistance work to get that hypertrophy.

I woke up this morning at 5am and got ready to kill it today. I'm restarting my second cycle from week 1 and today sparks my path on getting back to my nutrition.

Let's get to the workout.

2/3/13 Week 1

Squats
125x5
160x5
190x5
225x5
255x5 *belted

Bench
100x5
120x5
145x5
170x5
195x5
*Kept my belt on through all sets

Pendlay Row
85x5
105x5
130x5
150x5
170x5

Barbell Shrugs
205x3x8

Barbell curl
60x3x8

Decline Skull crushers
50x10
60x10
60x8

Lat Pulldown
110x3x8

Hyper extensions
bodyweight x2x10

Ab wheel
3x10

Man I was surprised at how strong I felt today. I trained fasted, weighed myself this morning and weighed in at 204.2lbs. That's from all the sh!t eating i've been having. My goal is to eat at maintenance which is around 2,712 to see what my true maintenance is and go from there.

I felt strong though with my squat and bench which was very reassuring that I hadn't loss a step. The added hypertrophy work was nice as well to get a blend of strength and hypertrophy.

I hope you guys have a great Sunday and enjoy the Superbowl. Go Niners!

[Jasonk282]

good begining brother.

[ktj4l]

Good to see you back on track, but... GO RAVENS!

[ulsak]

solid re-boot man, stay strong(er) brohem!