Anthony21's Non-Stop Endeavor for Strength

[Jasonk282]

Nice workout. Seems you're turning into a gym rat now LOL.

Funny that you mention that strongman...that's exactly how I got into the group of powerlifters at the YMCA.

[ulsak]

massive volume, dude! ... and judged upon the vids of your benching that you presented earlier, I reckon the strongman is right, your form is awesome!

[Anthony21]

Nice workout. Seems you're turning into a gym rat now LOL.

Funny that you mention that strongman...that's exactly how I got into the group of powerlifters at the YMCA.

I just love being in there. I know maybe I should cut it back some to not mess with my recovery but i'm feeling good so i'm just rolling with it.

massive volume, dude! ... and judged upon the vids of your benching that you presented earlier, I reckon the strongman is right, your form is awesome!

The thing that surprised me was he said I have to much of an arch. That's when I gave him the Bert stare hahaha.

[Jasonk282]

The thing that surprised me was he said I have to much of an arch. That's when I gave him the Bert stare hahaha.

I'd be surprised if he could arch at all...

[Anthony21]

I'd be surprised if he could arch at all...

Haha yea he was like "man bro you're pretty flexible with that bench". He then said if I arch to hard I could possibly cramp up. I told him a bench is a full body lift and you'll feel it no matter what if you're benching PL style.

[Juicemw]

So much volumeeeeeee. Sick workout ant

[Anthony21]

So much volumeeeeeee. Sick workout ant

Thanks bro. I just wanted to keep going and had some great endurance through out my workout. I was surprised cause I had to bench first cause the power rack was being used by that strong man.

[ktj4l]

Way to drop some knowledge on that strongman! Solid session as usual.

[Anthony21]

Way to drop some knowledge on that strongman! Solid session as usual.

Thanks bro appreciate you checking the workout. Yeah I was kind of baffled by his comment on the arch but to each is own. He was trying to talk to me about some other stuff which I was listening but really just tuning out cause I wanted to get back to lifting.

[KenshinH]

Good workout man. Nice story about the strongman lol.

Are you back at your 5RMs?

[The Big Sleep]

awesome you got propz from the strongman. You do have a wicked arch on your bench, takes a lot of practice to get that down. Seems like your workout went awesome all around

[Anthony21]

Good workout man. Nice story about the strongman lol.

Are you back at your 5RMs?

I'm at my 5rm for my OHP which is 135.

I'll be at my 5rm for my squat at 275

My deadlift I ended at 355lbs and ended this week with 345 so i'll be passing that soon.

Bench I believe I ended at 210x5 and will be hitting that next Monday.

awesome you got propz from the strongman. You do have a wicked arch on your bench, takes a lot of practice to get that down. Seems like your workout went awesome all around

Thanks bro and my bench is something i'm always striving to work on since it's my weakest out the big three. The dude was asking me if I was part of any PL crew or gym. I told him I just lift solo and pretty much self taught lol.

[MakeGoBoom]

another big day ant knee. 5x5 has really payed out for you

[Filmbuff81]

Great job Ant!

Always gotta love the unsolicited advice.

I talked to a nice guy today about powerlifting and my transition to olympic weightlifting and he was like "oh that won't make you strong at all"

Nice guy and enthusiastic so I didn't bother getting into it. But to each their own.

Your strongman probably can't arch much to save his life.

[Juicemw]

Wondering if I'm gonna do 5x5 or 5,3,1 when I get to the Y. I don't really know anything about either routine seeing as how I've always used my own due to the lack of equipment

[Filmbuff81]

Wondering if I'm gonna do 5x5 or 5,3,1 when I get to the Y. I don't really know anything about either routine seeing as how I've always used my own due to the lack of equipment

If you can make weekly gains and want to progress faster go with 5x5.

If you want slower progression and a little more flexibility then do 5/3/1.

Both are solid programs and plenty of info if you google.

[MKW]

Call me crazy, but I really don't think the progress is any faster under 5x5 assuming you still have linear gains in your system. AMRAP set keeps the speed of progress similar because you're not constrained by a maximum rep total. I admit that I could be off base here but that's how I see it.

That said, 5x5 into 5/3/1 is probably a great combo.

[Juicemw]

If you can make weekly gains and want to progress faster go with 5x5.

If you want slower progression and a little more flexibility then do 5/3/1.

Both are solid programs and plenty of info if you google.

Yeah I'm not really worried about finding the info and a template for me, as I'm not a drooler at my keyboard and google makes life easy. As for the progression it's not so much the speed I'm worried about, although with my current set up I do see progress in my lifts almost weekly, so maybe 5x5 would be more suitable? Luckily I've got Ant and Booms logs which are one of each to bounce off. . Thanks though + reps to you sir

[KenshinH]

Call me crazy, but I really don't think the progress is any faster under 5x5 assuming you still have linear gains in your system. AMRAP set keeps the speed of progress similar because you're not constrained by a maximum rep total. I admit that I could be off base here but that's how I see it.

That said, 5x5 into 5/3/1 is probably a great combo.

You're crazy.

[Juicemw]

The main problem I have is I train more to transform my body, then for strength which both of those routines seem to be geared for

[MakeGoBoom]

The main problem I have is I train more to transform my body, then for strength which both of those routines seem to be geared for

you can do 5,3,1 bbb or bb template or just keep 5,3,1 or 5x5 for core lifts then do assistance lifts as you see fit. provided that, of course, you feel confident in your abilities to do so w/ out over training. 5,3,1 is basically catered to the point now where as you can do whatever the faurck you want and just use the 5,3,1 for core lifts.

that being said....

i recommend 5x5 for you. wait until this cut is over. dump aesthetic focus for a sec, focus on str while bulking, it will aide your aesthetic goals later. then go back to a more bb stlye program, like 5,3,1 bb/bbb or phat

[MKW]

You're crazy.

Hahaha, fair enough.

[Juicemw]

you can do 5,3,1 bbb or bb template or just keep 5,3,1 or 5x5 for core lifts then do assistance lifts as you see fit. provided that, of course, you feel confident in your abilities to do so w/ out over training. 5,3,1 is basically catered to the point now where as you can do whatever the faurck you want and just use the 5,3,1 for core lifts.

that being said....

i recommend 5x5 for you. wait until this cut is over. dump aesthetic focus for a sec, focus on str while bulking, it will aide your aesthetic goals later. then go back to a more bb stlye program, like 5,3,1 bb/bbb or phat

5,3,1 (What do the bbbs stand for ). Nvm I see its boring but big. I'm doing some research on both. 5,3,1 bbb looks more interesting to me so far, but I haven't read as much on 5x5 and it's accessory work. Idk we'll see. I've also always seen progress with my workouts, and sometimes if "it ain't broke don't fix it" may apply..but training 5 days a week is also a con to my routine.

Edit: after being a total nerd and reading for the last 2 hours, it's not 1:40 am. I looked at 5,3,1bbb and 5x5, tried to compare logs to templates to make sense of it. 5x5 does seen a bit easier to maintain, math permitting, etc. I wonder if either of these routines could just continuously be done indefinitely, with proper Deload and numbers plugged in for years on end. And how would either of these work with cut phases as well. I guess cuts are more based on the kitchen then the gym. I'm thinking out loud and ranting because its late. -_-

[ulsak]

5,3,1 (What do the bbbs stand for ). Nvm I see its boring but big. I'm doing some research on both. 5,3,1 bbb looks more interesting to me so far, but I haven't read as much on 5x5 and it's accessory work. Idk we'll see. I've also always seen progress with my workouts, and sometimes if "it ain't broke don't fix it" may apply..but training 5 days a week is also a con to my routine.

Edit: after being a total nerd and reading for the last 2 hours, it's not 1:40 am. I looked at 5,3,1bbb and 5x5, tried to compare logs to templates to make sense of it. 5x5 does seen a bit easier to maintain, math permitting, etc. I wonder if either of these routines could just continuously be done indefinitely, with proper Deload and numbers plugged in for years on end. And how would either of these work with cut phases as well. I guess cuts are more based on the kitchen then the gym. I'm thinking out loud and ranting because its late. -_-

here's a comprehensive overview of the program, should get you going.

http://www.muscleandstrength.com/wor...ng-system.html

[Filmbuff81]

People have run 5x5 for a very long time as well as 5/3/1.

5x5 Evebtually becomes tough to take a run at weekly gains, but that is where you can transition it into periodization.

Also @ mark madcow is much faster. You can add 5lbs per week vs 10lbs per month on 5/3/1.

In the long run it might all balance out after stalls, deloads, and chasing PR's again.

But that depends on current numbers obviously.

[Juicemw]

here's a comprehensive overview of the program, should get you going.

http://www.muscleandstrength.com/wor...ng-system.html

Thanks Uls, Honestly I think 5/3/1 The Triumvirate, with 2 specific accessory workouts per day, with a 4day mesocycle is right up my alley. It makes sense to me, and when/if I get into my YMCA and have no more restrictions on what I can do, it'd work great. I'd probably run it looking like this:

squat day would include squats, leg ext, and leg curl,
Bench day would include Bench, cable tricep ext, and either db flies or weighted chest dips (couldn't decide)
Deadlift day would include DLs, lat pulldowns and Bent over Rows.
OHP day would include OHP, (this one is most tricky because I really like BB upright rows, DB lateral raises, but I also feel like I need some form of Curl in there week to week, so I may have to run 3 here)

It just seems like it makes sense to me, and its surprising how certain workouts here are accessories in days that I wouldn't typically do them in my routine I do now, really makes me question what I've been doing even more ! 5x5 also looks great, and kind of interesting in its own. @Boom, why would you suggest 5x5 for me over 5,3,1? Just wondering what would make people lean one way or the other for ME specifically.

[ulsak]

hey, the triumvirate is OK, and it's pretty legit to toss one or two accessorie excersises if you feel for it. It is in fact encouraged by mr Wendler in order to strengthen mainlifts and/or help up lagging body parts. But don't get the workouts too busy.

edit: It takes a few cycles to get it all in order and in place. But as long as you put your effort on main lifts it will go just fine..

[Anthony21]

Thanks Uls, Honestly I think 5/3/1 The Triumvirate, with 2 specific accessory workouts per day, with a 4day mesocycle is right up my alley. It makes sense to me, and when/if I get into my YMCA and have no more restrictions on what I can do, it'd work great. I'd probably run it looking like this:

squat day would include squats, leg ext, and leg curl,
Bench day would include Bench, cable tricep ext, and either db flies or weighted chest dips (couldn't decide)
Deadlift day would include DLs, lat pulldowns and Bent over Rows.
OHP day would include OHP, (this one is most tricky because I really like BB upright rows, DB lateral raises, but I also feel like I need some form of Curl in there week to week, so I may have to run 3 here)

It just seems like it makes sense to me, and its surprising how certain workouts here are accessories in days that I wouldn't typically do them in my routine I do now, really makes me question what I've been doing even more ! 5x5 also looks great, and kind of interesting in its own. @Boom, why would you suggest 5x5 for me over 5,3,1? Just wondering what would make people lean one way or the other for ME specifically.

You need to pick a goal and stick with the program that is built for your goal.

5x5 is more strength based orientated with not that much assistance work. The reason is you don't want to stall quickly cause you're throwing in a bunch of sh!t just for aesthetic purposes. When your squatting, benching, deadlifting, over head pressing and rowing all in a workout, that sh!t will drain the fuk out of you.

With 5/3/1 you have more room to work with and can work on strength and bodybuilding type work. The progression is a lot slower which i'm sure you know by now and it's a program that you can run for years.

For me the reason I switched to 5x5 was because I still had the ability to make quicker gains and get stronger a little faster.

[Juicemw]

You need to pick a goal and stick with the program that is built for your goal.

5x5 is more strength based orientated with not that much assistance work. The reason is you don't want to stall quickly cause you're throwing in a bunch of sh!t just for aesthetic purposes. When your squatting, benching, deadlifting, over head pressing and rowing all in a workout, that sh!t will drain the fuk out of you.

With 5/3/1 you have more room to work with and can work on strength and bodybuilding type work. The progression is a lot slower which i'm sure you know by now and it's a program that you can run for years.

For me the reason I switched to 5x5 was because I still had the ability to make quicker gains and get stronger a little faster.

Yeah. I've been lifting long enough that I'm never worried about WHATS THE QUICK FIX. Lifting and the gym to me are a part of my life. I'm not worried about a routine that will get me the biggest or strongest or even the most aesthetically pleasing the fastest, its all about long term goals and enjoying what I do in there. My goals have always been aesthetic/strength based, if that makes sense. I Lift to look better, but I don't do things at the rate that would compromise my form, my strength, or the progress I've already made over the past years. I basically lift smartly, to look better. 5/3/1 looks like it has more room for that to me Anyways I'll stop blowing up your log with all this Ant ahha, you have enough pages and replies on the daily anyways! wish this convo took place in my log so I could refer back to it later and find it easier haha.

[lllDBOlll]

Yeah, he's even bigger now that he is doing that film with Walberg.


It was 1998 and he was sitting at Wingz, Suds and Spuds, a local dive bar, with a few of his entourage I guess. This was when he was just getting into his feud with Stone Cold for the Intercontinental Championship so he wasn't exaclty the marquee name that he is now. Saw him stand up from the back I was was like "holy crap that dudes massive" He turned around around and I knew it was The Rock. So being I had a few beers in me...I actually yelled...If ya smellllllllllll. He came over and he chatted with us for a few, had a beer and signed my shirt. He's actually a pretty cool dude.

That is a cool story bro. Would love to meet Rock

What up fellas. Yesterday's workout was pretty f'n awesome.

I felt strong and had such great endurance it was pretty insane. I just wanted to keep lifting and lifting.

I got stopped in between one of my bench sets by this strongman from FL who was visiting. He said "man bro i've never seen someone bench with that great of form and arch". I told him I appreciate that and it's definitely a work in progress. He then started talking about a bunch of sh!t and I tried to continue my workout without being a dick and telling him to shut up and let me lift haha.

I got a lift off from a guy I talk to on the regular at the gym for my top set on my bench. This was awesome cause I definitely felt like I stayed a lot tighter and 210 felt great going up.

Here is my workout from last night.

1/3/12

Squat 4x5
135x5
170x5
200x5
230x5

Squat 1x3
275x3

Squat 1x8
200x8

Bench 4x5
100x5
130x5
155x5
180x5

Bench 1x3
210x3

Bench 1x8
155x8

Row 4x5
95x5
115x5
135x5
160x5

Row 1x3
185x3

Row 1x8
135x8

Pull ups
6,5, 4, 4

Body weight dips
12, 12, 12, 12

Tricep press downs
60x12
70x12
80x10
Preacher db curls
30x8
30x8
*These two were super setted

Db shrugs
45x10
45x8
40x10

DB glute raises
50x8
50x10
50x10

And holy phuck that is a big session