Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

This

Also, @Anthony, did you get any prior warning or probation?

Yeah I was on a formal warning.

[Anthony21]

5/19/13
Bench day

Shoulder warm up

Bench warm up
45x8, 95x5, 135x3, 185x1

Bench work sets
210x6, 215x6, 200x8



A couple things I did with my bench today. I went flat footed on the 2nd set and on the 3rd. This was to reduce the lower back strain I had on last weeks bench. I also wanted to see if I can get more leg drive this way. It felt solid for the most part. The second thing I did was not use as much elbow tuck and had a slight flare. This resulted in me feeling my pressing a lot more in my chest and led to a crazy pump. I got this from a video here. I also used more of a natural arch and not as exaggerated.



Pendlays
135x10, 145x8, 155x7

Lat pull down reverse grip 3x12
140x12, 160x10, 180x6

Face pulls 3x12
45x3x12

Poundstone curls
55

BB Shrugs 3x8
335x3x8

[ulsak]

Nice lifting, Ant. and props for providing that awesome video tutorial!

[Filmbuff81]

Another big day of lifting.

Brb copying your log for future gains haha

[Jasonk282]

Solid work. I know you know...but just watch out with that elbow flare

[Anthony21]

Solid work. I know you know...but just watch out with that elbow flare

Some flare is alright when it comes to benching in no shirt. It def wasn't excessive but natural.

[Jasonk282]

Some flare is alright when it comes to benching in no shirt. It def wasn't excessive but natural.

Oh i know, I get some as the sets get heavier and I fatigue.

[Anthony21]

Nice lifting, Ant. and props for providing that awesome video tutorial!

Thanks and you're welcome

Another big day of lifting.

Brb copying your log for future gains haha

Maybe you should look into picking up Wade as a coach

[Jasonk282]

Thanks and you're welcome



Maybe you should look into picking up Wade as a coach

too expensive...just copy pasta u for free, lol

[Filmbuff81]

too expensive...just copy pasta u for free, lol

Exactly lol

[Anthony21]

too expensive...just copy pasta u for free, lol

hahaha well these numbers are catered to me and switch up every week

Wade is definitely not expensive for what you get trust me and he's very flexible in working something out.

[Jasonk282]

hahaha well these numbers are catered to me and switch up every week

Wade is definitely not expensive for what you get trust me and he's very flexible in working something out.

Times are tough bro. I haven't been out on a job going on 3 weeks now. I'm about to become my own pimp.

[Anthony21]

Times are tough bro. I haven't been out on a job going on 3 weeks now. I'm about to become my own pimp.

Redneck hoes haha. When you get a job man I would seriously consider looking into working with him. It's not expensive at all man and he's very understanding of an individual's situation.

[ktj4l]

Your video didn't load here (probably music issue again because I live in Nazi Germany), but I assume your form is good. That Candito kid basically described how I bench. I've tried arching more, but it wasn't comfortable so I just went back to a natural arch. Interesting that he keeps his feet flat. I used to do that... maybe I'll try it again. He does have some really good advice on various topics, especially for such a young guy.

[mmorton]

Booyah

[Anthony21]

Your video didn't load here (probably music issue again because I live in Nazi Germany), but I assume your form is good. That Candito kid basically described how I bench. I've tried arching more, but it wasn't comfortable so I just went back to a natural arch. Interesting that he keeps his feet flat. I used to do that... maybe I'll try it again. He does have some really good advice on various topics, especially for such a young guy.

Dude has tons of great info and I like the natural arch, especially the feeling on my lower back, less strain is definitely a good thing. I just have to work on getting leg drive with my feet flat.

[KenshinH]

too expensive...just copy pasta u for free, lol

LOL

Dude has tons of great info and I like the natural arch, especially the feeling on my lower back, less strain is definitely a good thing. I just have to work on getting leg drive with my feet flat.

Starting to bench more like me now?

Good job bro! I find that I get better leg drive with heels down and toes up instead of flat.

[Anthony21]

LOL



Starting to bench more like me now?

Good job bro! I find that I get better leg drive with heels down and toes up instead of flat.

I see where that comes in play with flat feet. Truth is I just want me be more like you <3

[moshvr]

Great benching. I've tried the flat foot too ... I didn't like it as much, but might give it another go. I used to get some pretty crazy back cramps on max effort lifts lol

Also your grilling pics were awesome ... I just ate and I'm hungry again

Hope you had a good weekend bro!

[Anthony21]

Great benching. I've tried the flat foot too ... I didn't like it as much, but might give it another go. I used to get some pretty crazy back cramps on max effort lifts lol

Also your grilling pics were awesome ... I just ate and I'm hungry again

Hope you had a good weekend bro!

I experienced that back cramp last week benching, hence why I switched to flat feet. This felt a lot better on my lower back.

The weekend is going good man and great progress so far boss.

[NC_Tarheel]

Wade is MORE than affordable.

Just shoot him an email and find out what's up.

supersquat800 "at" yahoo.com