Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

BTW Ant, I responded to your email.

I got it bro. I forwarded the info to the boss man, so I just have to wait got his response with what he wants to do.

[MKW]

I got it bro. I forwarded the info to the boss man, so I just have to wait got his response with what he wants to do.

Awesome man. No worries either way.

[Anthony21]

What's up guys. This morning was a workout where I set 3 PRs with my Squat, bench & pendlay row.

I got some good footy for you guys along with a benching tip, some of you might know about this one but I thought I'd still record it just in case.

Let's get to the workout.



Squat
130x5
160x5
195x5
230x5
260x5 REP PR



Bench
100x5
130x5
155x5
180x5
205x5 REP PR

Row PR
170x5
170x5
170x5
170x5
170x5

Db shrugs
60x10
60x10
65x10

[Jasonk282]

Way to go Ant. Stay Strong(er)

[Anthony21]

Way to go Ant. Stay Strong(er)

You too my fellow brother of the iron comrade

[ktj4l]

Strong arch to get that 6in roller under there. I think I'm too short for that sh!t, haha. Maybe the 4in.

[ulsak]

Strong arch to get that 6in roller under there. I think I'm too short for that sh!t, haha. Maybe the 4in.

Dito, why don't they have rollers for us small people.
Strong PR:s!

[ktj4l]

Dito, why don't they have rollers for us small people.
Strong PR:s!

They do. Just use a roll of paper towels, haha.

[Anthony21]

Strong arch to get that 6in roller under there. I think I'm too short for that sh!t, haha. Maybe the 4in.

Dito, why don't they have rollers for us small people.
Strong PR:s!

They do. Just use a roll of paper towels, haha.

Thanks guys. You can use a foam roller that's 4 inches in diameter. I wasn't able to even arch with my butt and shoulders touching on the one in the video. Through mobility work and just working on my form i'm finally able to.

[MKW]

Awesome job Ant. I think the linear progress will continue given the ease of most of those reps.

[Anthony21]

Awesome job Ant. I think the linear progress will continue given the ease of most of those reps.

It may have looked easy but man were the last reps on my squats and bench grinders haha. Thanks for checking out the vids man.

[mmorton]

Nice work buddy. Do the pins adjust on the rack? Looks like you have to unrack it high for squat??

[moshvr]

Nice job on the PRs buddy! Three plate squat should be no problem soon!

[Anthony21]

Nice work buddy. Do the pins adjust on the rack? Looks like you have to unrack it high for squat??

The pins are adjustable but it's set at the right height for me. If I had them lower it would be awkward as hell unracking the bar lol.

Nice job on the PRs buddy! Three plate squat should be no problem soon!

Thanks Mosh and I definitely hope so lol.

[mmorton]

The pins are adjustable but it's set at the right height for me. If I had them lower it would be awkward as hell unracking the bar lol.

i prefer to not be so upright when unracking.. just my preference though.. whatever works for you.

[thom2355]

The pins are adjustable but it's set at the right height for me. If I had them lower it would be awkward as hell unracking the bar lol.

I would set them one lower if I were you. It may be a quarter squat to get it unracked, but as the weight gets heavier you may not clear the hooks unracking the weight, or catch one on the way out that will cause you to get off balance. Not to mention that racking the weight will be pretty tough as well. The last thing you want to do is miss racking the bar after a heavy set of squats.

[mmorton]

I would set them one lower if I were you. It may be a quarter squat to get it unracked, but as the weight gets heavier you may not clear the hooks unracking the weight, or catch one on the way out that will cause you to get off balance. Not to mention that racking the weight will be pretty tough as well. The last thing you want to do is miss racking the bar after a heavy set of squats.

or you could say, "what papa morton said", paul.

[moshvr]

i prefer to not be so upright when unracking.. just my preference though.. whatever works for you.

I would set them one lower if I were you. It may be a quarter squat to get it unracked, but as the weight gets heavier you may not clear the hooks unracking the weight, or catch one on the way out that will cause you to get off balance. Not to mention that racking the weight will be pretty tough as well. The last thing you want to do is miss racking the bar after a heavy set of squats.

Both of these 100%

My friends get all pissy when they squat with me, but I would rather do that 1/4 squat at the start than get up on my toes to get going.

Just my 2 cents

[thom2355]

or you could say, "what papa morton said", paul.

Yeah, well, ya know....simultaneous posting is a b*tch. My typing hands don't work so well after coming inside from the cold.

[Anthony21]

Good points guys. I'll try this on Wednesday. Good to see you back in my log Thom.

[thom2355]

Good points guys. I'll try this on Wednesday. Good to see you back in my log Thom.

I will add one more thing. Your squat form is solid. When you feel comfortable enough, start using a faster decent. We are strength training here, not bodybuilding. That extra time under tension is going to cause failure at lower weights than you are actually capable of lifting.

[NC_Tarheel]

I will add one more thing. Your squat form is solid. When you feel comfortable enough, start using a faster decent. We are strength training here, not bodybuilding. That extra time under tension is going to cause failure at lower weights than you are actually capable of lifting.

I will agree with Paul here (shocker). Your form is on point and blows mine out of the water!!

You definitely just want to control the weight into the hole...looks like you're more "feeling" the weight as you get to the proper depth. I'm actually working on this right now (among 75 other things with my squat )

[Anthony21]

I will add one more thing. Your squat form is solid. When you feel comfortable enough, start using a faster decent. We are strength training here, not bodybuilding. That extra time under tension is going to cause failure at lower weights than you are actually capable of lifting.

I will agree with Paul here (shocker). Your form is on point and blows mine out of the water!!

You definitely just want to control the weight into the hole...looks like you're more "feeling" the weight as you get to the proper depth. I'm actually working on this right now (among 75 other things with my squat )

It's good to see you guys back in my log

I feel if I try to speed up my decent I lose that "tightness" and my butt wink tends to come back more. Any ideas on working around this? Is it a matter of just speeding up my decent and getting comfortable with it?

[thom2355]

It's good to see you guys back in my log

I feel if I try to speed up my decent I lose that "tightness" and my butt wink tends to come back more. Any ideas on working around this? Is it a matter of just speeding up my decent and getting comfortable with it?

You don't work around it, you figure out how to fix it. Not trying to be a d*ck, but you need that mindset. Now, the way you stay tight in the hole is no different than how your are doing it now, just you will be moving faster. If you keep your core tight 9 times out of 10 you will be fine.

Now, if you watch my squats (not saying I am the best squatter), you will see that I don't recklessly drop into the hole like some do, but it is decently fast. There is a very happy medium between where you are now and a dive bomb that loses tightness.

[Anthony21]

You don't work around it, you figure out how to fix it. Not trying to be a d*ck, but you need that mindset. Now, the way you stay tight in the hole is no different than how your are doing it now, just you will be moving faster. If you keep your core tight 9 times out of 10 you will be fine.

Now, if you watch my squats (not saying I am the best squatter), you will see that I don't recklessly drop into the hole like some do, but it is decently fast. There is a very happy medium between where you are now and a dive bomb that loses tightness.

No offense taken bro. You know I always appreciate everyone's advice cause it's only going to make me better. I'll definitely work on this come Wednesday since it's the "lighter day" out of the three. I'll take some video to get your feedback as well.

[thom2355]

No offense taken bro. You know I always appreciate everyone's advice cause it's only going to make me better. I'll definitely work on this come Wednesday since it's the "lighter day" out of the three. I'll take some video to get your feedback as well.

Perfect.

[moshvr]

No offense taken bro. You know I always appreciate everyone's advice cause it's only going to make me better. I'll definitely work on this come Wednesday since it's the "lighter day" out of the three. I'll take some video to get your feedback as well.

This is why I love this log ... take all the form critique and just work on these things to get better. Keep at it man

(not nut swinging lol)

[Anthony21]

This is why I love this log ... take all the form critique and just work on these things to get better. Keep at it man

(not nut swinging lol)

Hey man i'm humble as I can be and love learning from the experience guys in here. I said it before and i'll say it again, this log with the amount of advice I've received is the reason i'm making progress. I think creating this log was the best thing I could of done for my lifting and I mean that.

[Celtic8Laoch]

Man you just blew my mind with that foam roller. It was only recently I thought to myself if i had something under my lumbar to help me arch more and dig my traps in more it would be great. Then you come on and post that haha. In saying that do I was thinking more of using the foam roller while performing with working sets. Never seen or heard of that done before do.

I was noticing your squat speed aswell and thought you were going really slow bodybuilding style but the guys above have it covered. You dont have to go really fast, just faster. I dont really get why you would lose your tightness do. Just remember everything you got to do before you unrack and do it. Strong session man.

[Stncldsnake]

Great workout Ant!! congrats on the PR's and solid vids!!