Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

Solid workout and really looking forward to this journey! Can't wait to see the upcoming workouts!

Thanks Snake. I'm definitely interested to see the workouts and how everything is going to be setup.

[The Big Sleep]

Awesome to se you working with Wade and prepping for the meet! Nothing but support for you on this journey AC!

[Anthony21]

Awesome to se you working with Wade and prepping for the meet! Nothing but support for you on this journey AC!

Glad to have you aboard Sleep.

[bigwade800]

My body is ready


Really though man i'm excited and it's all that i'm thinking about going forward.

We're about to see. I've e-mailed the first week.

There are a few questions in there. Get back to me and if you have any questions or concerns, holler. Let's f'n do this!

[Anthony21]

We're about to see. I've e-mailed the first week.

There are a few questions in there. Get back to me and if you have any questions or concerns, holler. Let's f'n do this!

Checking email now.


Let's kill this sh!t

[Anthony21]

So it begins....

What's up guys. I wanted to post what my first workout is going to look like come Sunday morning. Wade is going to turn me into a beast, check out day 1's workout.

Warm-ups

Side raise: 5 lb dbs, 2 sets of 15
Hammer curls: 8x15, 10x15
Pull down: 50x15, 100x15

Bench
45x8
95x5
135x3
175x2

190x6-rest no less than 7 minutes
195-200 but, you must get 6. Rest no less then 7 minutes
175/180x8

Dumbbell press
20x35 reps, yes, 35
35x25-if you can do that, hit it again for 25 reps, if you can't do 25 reps, lighten it up.

Over head press
3 sets of 3-push yourself

Cable row-wide grip
3 sets of 12

Rear delts
3 sets of 12

Hammer curls-do not alternate, do them together
3 sets of 12

Shrugs-2 count hold at the top
3 sets fo 12

Abs-just do them
100 reps

[KenshinH]

Hey bro! Excited to see how Wade's going to turn you into a PL monster for your first meet!

Ain't nothing to it but to do it

[The Big Sleep]

Dat der beach body workout , hah but looks like some epic pressing work AC

[Filmbuff81]

Good luck on that first workout. Looks intense.

[lllDBOlll]

Dat der beach body workout , hah but looks like some epic pressing work AC

Lulz, seconded.


7 min rest of peace.


I'm sure this guy will animalize you though.

[Anthony21]

Hey bro! Excited to see how Wade's going to turn you into a PL monster for your first meet!

Ain't nothing to it but to do it

Thanks man I'm definitely excited for this new venture into my powerlifting and for my first meet.

Dat der beach body workout , hah but looks like some epic pressing work AC

Wash out ladies

Good luck on that first workout. Looks intense.

Thanks boss.

Lulz, seconded.


7 min rest of peace.


I'm sure this guy will animalize you though.

I definitely trust in Wade's guidence and knowledge.

[bigwade800]

The rest period is vital...with assistance, go as quickly as you like but, remember, this is not about being pretty, looking good or even being hardcore. It's about being strong. The assistance is set up to do just that, assist. Remember, for strength, it's not a bunch of sets and reps to fatigue, it's sets and reps with adequate rest to give 100% on all working sets.

[ulsak]

Nice and interesting layout. The rest time between the heavy sets are within or adjacent to what latest research says.

[Anthony21]

The rest period is vital...with assistance, go as quickly as you like but, remember, this is not about being pretty, looking good or even being hardcore. It's about being strong. The assistance is set up to do just that, assist. Remember, for strength, it's not a bunch of sets and reps to fatigue, it's sets and reps with adequate rest to give 100% on all working sets.

I'll definitely use weight that isn't going to be taxing on the assistance work. The heavy taxing weight is being saved for the big lifts.

I'll probably work some super sets with the assistance work.

[NC_Tarheel]

As an Ogre Disciple I can assure you that the rest break is vital....especially on bench.

6-6-8 doesn't look like much on paper but if you have the right weight, it is taxing. Hit those numbers!!

Glad you're working with Wade man. Looking forward to big things from you!!

[Jasonk282]

pffft, what does Wade know...he ONLY squats 1,040 lbs..












































































not srs.

[Stncldsnake]

Nice layout on the workout!! Cannot wait for the update on how it went..

[Anthony21]

As an Ogre Disciple I can assure you that the rest break is vital....especially on bench.

6-6-8 doesn't look like much on paper but if you have the right weight, it is taxing. Hit those numbers!!

Glad you're working with Wade man. Looking forward to big things from you!!

I don't expect any of this training being easy. I know Wade is going to push me.

pffft, what does Wade know...he ONLY squats 1,040 lbs..












































































not srs.

Does he even lift?

Nice layout on the workout!! Cannot wait for the update on how it went..

Thanks Snake for sticking with my journey

[bigwade800]

When I was taught the system originally, I was skeptical. It has been honed to where it is today but, I remember seeing it on paper thinking, this ain't s$&t and then you did the session. Also, we are adding a day to your training week and we will have to pay attention to recovery, etc. After a couple of weeks, you'll see the addition of some movements. The big thing is to adapt to a new way as you've trained very different and over a 3 session week.

[Anthony21]

What's up guys. Today was the my first day under the coaching of Wade and my journey to my first powerlifting meet.

So Wade set me up to be lifting 4 days a week. I'll have a bench day, squat day, decline bench day & a deadlift day.

This morning was my bench day and boy was this a f'n workout, Wade you're insane brother but in a good way.

Enough of the chit chat lets get to my workout and epic video with some good ole metal.



2/17/13

Week 1, day 1 Bench day

Warm ups

Shoulder dislocations
Y,T,W
Wall Slides

DB side lateral raises-5lbs x 2 x 15 reps
Hammer curls 20x15, 25x15
Lat pull down 50x15, 100x15

Bench work

45x5
95x5
135x3
175x2
190x6
195x6
175x8

DB bench
20x35
35x2x25 reps

Barbell push press
95x3
115x3
135x3

Wide grip cable row
80x12
100x12
120x12

Seated cable face pulls
40x3x12

Hammer curls
25x12
30x2x12

Barbell shrugs
185x12
205x2x12

Decline crunches
100 reps total

[ktj4l]

Big workout. I like it!

[Juicemw]

definitely stoked to see all these workouts Ant. That's a lot of work!

[ulsak]

Volumerer of world peace! Yeah, Hammer curls, heard them to be benificiar for benching before.

[Stncldsnake]

Watched the vid at the other spot, great work Ant!!

[mmorton]

Good session

[Filmbuff81]

Awesome session Ant! Killed it!

[Anthony21]

Big workout. I like it!

definitely stoked to see all these workouts Ant. That's a lot of work!

Volumerer of world peace! Yeah, Hammer curls, heard them to be benificiar for benching before.

Watched the vid at the other spot, great work Ant!!

Good session

Awesome session Ant! Killed it!

Thanks guys. It was definitely a wake up call with the amount of volume. It's something i'm going to have to get use to.

[Filmbuff81]

Volumerer of world peace! Yeah, Hammer curls, heard them to be benificiar for benching before.

Hammer curls are terrific for many things including elbow health.

I have gimpy wrists so I tend to only do hammer curls when I do curl. You can definitely feel it on high reps

[Filmbuff81]

Thanks guys. It was definitely a wake up call with the amount of volume. It's something i'm going to have to get use to.

Going from madcow to high volume can definitely be a shocker. The good thing is you have a very good base of strength so I think you will adapt very quickly.

[Anthony21]

Going from madcow to high volume can definitely be a shocker. The good thing is you have a very good base of strength so I think you will adapt very quickly.

It's definitely a wake up call coming from MC