Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

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.

It's cool bro feel free to ask questions. That's what this log is all about, trying to get better. Whether it's my log or your log bro it's all about helping each other out.

[ulsak]

This^^

That's what brotherhood is about!

[MKW]

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.

Hahaha, such a great story. Rock's the greatest.

[Juicemw]

It's cool bro feel free to ask questions. That's what this log is all about, trying to get better. Whether it's my log or your log bro it's all about helping each other out.

We're all one big happy family!

[Jasonk282]

Hahaha, such a great story. Rock's the greatest.

No...the most electricitfying man in sports entertainment history.

[Jasonk282]

We're all one big happy family!

[Juicemw]

Wish I could rep you again.

[MKW]

No...the most electricitfying man in sports entertainment history.

And back on Raw tomorrow night. Yes... still a fan (although I took like 8 years off in between).

[Anthony21]

What's up gentlemen. Today was the start of Week 4, day 1 with Madcow. This morning's workout was f'n awesome. Everything felt great from my squat to my bench. Today I tied my 5rm for my squat @ 275, bench I tied my 5rm at 210.

The last set of my bench was a toughie. The last rep I had to really push for it but nonetheless I got it. I felt strong as hell today and have a feeling it was due to a big ole' bowl of pasta and beef I had before bed.



Here was my workout from this morning and of course a cool video

1/7/12 week 4, day 1 2nd cycle



Squat 5x5
140x5
170x5
205x5
240x5
275x5
*ties 5rm max

Bench 5x5
105x5
130x5
160x5
185x5
210x5
*ties 5rm PR

Row 5x5
95x5
115x5
140x5
160x5
185x5

DB glute bridges
55x12
55x12
55x12

Pull ups
8
8
5

[Juicemw]

Meal looks delicious. Oddly enough, my mom called me the other day to come have dinner so last nighthe wifey and I went over for dinner, after I found out what she was making so I could allow room in my macros for it, and it was pasta n beef (goulash), with salad, and nice warm soft Italian bread.

As for the vid and Lifts, look's awesome Ant. Week 4 of your second cycle. Did u do a 15week cycle? I feel like for some reason I remember reading you did 9 weeks right? If not, then you should of gotten pretty big % increases right?

[lllDBOlll]

^^^^^ hnnnnnnnnnnnnnnnnnnnng

[Anthony21]

Meal looks delicious. Oddly enough, my mom called me the other day to come have dinner so last nighthe wifey and I went over for dinner, after I found out what she was making so I could allow room in my macros for it, and it was pasta n beef (goulash), with salad, and nice warm soft Italian bread.

As for the vid and Lifts, look's awesome Ant. Week 4 of your second cycle. Did u do a 15week cycle? I feel like for some reason I remember reading you did 9 weeks right? If not, then you should of gotten pretty big % increases right?

I did 9 weeks and took a deload before starting this current 9 week run.

[Juicemw]

I did 9 weeks and took a deload before starting this current 9 week run.

good memory by me . So looking at mad cows. it says: (assuming you started at 200 pounds as a reference)
week:9 226 13.14%
technically you'd be on week 18 then right? so have you got you're lift to 26% higher then it was? is that how it's worked so far?

[Anthony21]

good memory by me . So looking at mad cows. it says: (assuming you started at 200 pounds as a reference)
week:9 226 13.14%
technically you'd be on week 18 then right? so have you got you're lift to 26% higher then it was? is that how it's worked so far?

To be honest bro I have no f'n clue haha. All I know is i'm getting stronger and next week will be passing my 5rm that I ended my first run with

[Juicemw]

To be honest bro I have no f'n clue haha. All I know is i'm getting stronger and next week will be passing my 5rm that I ended my first run with

Haha fair enough. I was just wondering how close the math equates out to the person. That's awesome though

[Anthony21]

Haha fair enough. I was just wondering how close the math equates out to the person. That's awesome though

I've never been a math guy or numbers guy lol.

[ulsak]

just follow the excel sheet blindly and the gains will be there..

[Anthony21]

just follow the excel sheet blindly and the gains will be there..

Thats what I've been doing and it's worked out well

[The Big Sleep]

Damn those are some sweet looking eatz AC!

Nice work on those 5RMs, form is great as always. gjdm

[Anthony21]

Damn those are some sweet looking eatz AC!

Nice work on those 5RMs, form is great as always. gjdm

Thanks Sleep. The garlic bread was mind blowing. I bought it from Trader Joe's, sh!t was the best garlic bread i've had.

[Juicemw]

Ant how strictly do you run the 5x5. I have the spreadsheet and was looking at the numbers, its obvious you increase the weight and do the squat bench row, squat bench dl, squat bench row, but are you in there more then 3x a week? What do you do those days? And do you follow his minor accessory plan or do you hit your own things. Im wondering how customizable you or someone can make it, including like hitting a few ab routines everyday and cardio included if I was in a cut phase. That kind of why I've been leaning towards 5,3,1 Triumvirate because of the extra accessory work I can implement with the program.

[Anthony21]

Ant how strictly do you run the 5x5. I have the spreadsheet and was looking at the numbers, its obvious you increase the weight and do the squat bench row, squat bench dl, squat bench row, but are you in there more then 3x a week? What do you do those days? And do you follow his minor accessory plan or do you hit your own things. Im wondering how customizable you or someone can make it, including like hitting a few ab routines everyday and cardio included if I was in a cut phase. That kind of why I've been leaning towards 5,3,1 Triumvirate because of the extra accessory work I can implement with the program.

I follow the 5x5 scheme based off the excel in terms of the numbers. So i'll round up or down depending on the numbers it spits out. I follow the scheme for the main lifts cause that's what i'm focusing on.

In terms of accessory work I do add in my own personal choices. So like today I added in some pull ups and DB glute bridges. I added these two cause ultimately these are exercises that's going to transition in me being stronger with my big lifts.

On my dead lift day i'll add in a horizontal pull, a tricep movement and some shrugs. My Friday workout i'll add in some more based off what I feel is needed. If you want you can add in sh!t for aesthetics but at the same time you don't want to do it to aggressively. The whole point of a 5x5 program is to build strength on your main lifts and you don't want to have a bunch of accessory work interfere with that progression.

You can hit abs if you like cause having a strong core is important for your compound movements. I would say don't over do it though and play it by feeling and how you're recovering and progressing.

[Juicemw]

I follow the 5x5 scheme based off the excel in terms of the numbers. So i'll round up or down depending on the numbers it spits out. I follow the scheme for the main lifts cause that's what i'm focusing on.

In terms of accessory work I do add in my own personal choices. So like today I added in some pull ups and DB glute bridges. I added these two cause ultimately these are exercises that's going to transition in me being stronger with my big lifts.

On my dead lift day i'll add in a horizontal pull, a tricep movement and some shrugs. My Friday workout i'll add in some more based off what I feel is needed. If you want you can add in sh!t for aesthetics but at the same time you don't want to do it to aggressively. The whole point of a 5x5 program is to build strength on your main lifts and you don't want to have a bunch of accessory work interfere with that progression.

You can hit abs if you like cause having a strong core is important for your compound movements. I would say don't over do it though and play it by feeling and how you're recovering and progressing.

Yeah that all makes sense. Today when I get home I've gotta change and take my PWO, then I'll be signing up at the new gym , talked to the woman today. Now my options are:
1) continue with my current routine which essentially is MY routine I've done for like 3 years.
2) start 5x5
3) start 5,3,1 BBB
4) If i do 2 or 3, I'll have to spend this week probably finding my maxes in the main lifts, (DLs, Bench, and squat) and re familiarize myself with free bars and weights, seeing as how I've been confined to smith compounds for 2 of the last 3 years. >_<

I also have to weigh whether either of those 2 routines are beneficial while I'm cutting at all. I guess personally I don't see a problem with it.

[moshvr]

Wicked food and wicked training Anthony!

Can't wait for your PRs next week!

[Stncldsnake]

Great workout bro and the food porn is AWESOME!!

[Anthony21]

Yeah that all makes sense. Today when I get home I've gotta change and take my PWO, then I'll be signing up at the new gym , talked to the woman today. Now my options are:
1) continue with my current routine which essentially is MY routine I've done for like 3 years.
2) start 5x5
3) start 5,3,1 BBB
4) If i do 2 or 3, I'll have to spend this week probably finding my maxes in the main lifts, (DLs, Bench, and squat) and re familiarize myself with free bars and weights, seeing as how I've been confined to smith compounds for 2 of the last 3 years. >_<

I also have to weigh whether either of those 2 routines are beneficial while I'm cutting at all. I guess personally I don't see a problem with it.

With 5x5 it's going to be hard to continually add weight to the bar while you're in a deficit for an X amount of time. IMO with 5x5 you want to be bulking and eating in a caloric surplus. With 5/3/1 you can get away with cutting while running the program.

It's going to be a world of difference when you go back to an actual barbell bench, squat and deadlift. You'll pick up the neural efficiency hopefully sooner then later.

Wicked food and wicked training Anthony!

Can't wait for your PRs next week!

Good to see you back in action Mosh and i'm definitely looking forward to PR city!!!

Great workout bro and the food porn is AWESOME!!

Thanks Snake.

[Juicemw]

With 5x5 it's going to be hard to continually add weight to the bar while you're in a deficit for an X amount of time. IMO with 5x5 you want to be bulking and eating in a caloric surplus. With 5/3/1 you can get away with cutting while running the program.

It's going to be a world of difference when you go back to an actual barbell bench, squat and deadlift. You'll pick up the neural efficiency hopefully sooner then later.

Yeah I'm thinking the same thing. Maybe I'll do the 5,3,1 Triumvirate, at least while I'm cutting, and see how that goes. In a few months (ideally) when I'm done cutting I think I'd like to try 5x5 for sure though.

Honestly I'm just juiced to get out of my office in 20 mins and get everything in order to get back to a real gym. Kinda nervous that I'll be meandering around looking for the things I need though. A girl friend of mine said she's excited to see me there and she can show me around the complex, and I have a friend whose a PT there so I guess it won't be bad.

[Anthony21]

Yeah I'm thinking the same thing. Maybe I'll do the 5,3,1 Triumvirate, at least while I'm cutting, and see how that goes. In a few months (ideally) when I'm done cutting I think I'd like to try 5x5 for sure though.

Honestly I'm just juiced to get out of my office in 20 mins and get everything in order to get back to a real gym. Kinda nervous that I'll be meandering around looking for the things I need though. A girl friend of mine said she's excited to see me there and she can show me around the complex, and I have a friend whose a PT there so I guess it won't be bad.

Bro i'm excited that you made it out of that fuking sh!t hole..You're about to take your training to a whole new level.

[Juicemw]

Bro i'm excited that you made it out of that fuking sh!t hole..You're about to take your training to a whole new level.

More like the level I should be at :P. Maybe I'll try to take some vids or pics today of my ****. Assuming there's not too many meat heads wondering who the new kid is putting up weight and lifting right.

[Anthony21]

More like the level I should be at :P. Maybe I'll try to take some vids or pics today of my ****. Assuming there's not too many meat heads wondering who the new kid is putting up weight and lifting right.

Fuk the rest bro haha. You should see the looks I get at my gym, 2 fuks could be given lol.