Anthony's Growww Season - Let The Gainz Begin

[jaredmus]

getting real strong in here nice job

[antevans007]

getting real strong in here nice job

thanks man! Im gonna be approaching 200lbs soon though so I need to start thinking about a cut

[antevans007]

MAX week(9/12)

Weight: 194.6

Squat:
45x6
135x5
185x5
225x5
275x3
315x3
350x2
385x1
405x1
430x1
455x1
475x1 (+20lb PR from last sheiko cycle)
485x1 (+30lb PR!!!!)

Notes:
Absolutely killed it today! Weights felt light and depth was on point! Im sooo close to a 5 plate squat. Also, I WILL BE COMPETING IN MY FIRST POWERLIFTING MEET ON DECEMBER 13TH! Ive got the itch to compete so im just gonna go for it. I still need to figure out how to tailor my training for the meet, but my goal is to have fun and give it my best shot. Just like bodybuilding I cant control who shows up that day or who the judges are but I can make sure I bust my ass every day. Should be a fun adventure.

[antevans007]

Also, if you're my friend on ******** or follow me on instagram I have a video posted

[antevans007]

Sheiko 30 Week1/Day1

Weight: 195.4

Squat:
45x6
135x5
185x5
225x3
275x5
295x4
340x3x2
385x3x3
405x2

Bench(competition paused)
45x8
135x5
160x5
190x4
225x3x5
235x3
250x1
265x1

Squat:
135x5
225x3
275x5
315x4
365x3x3
385x3
405x2

Bench(comp paused):
135x5
160x5
185x5
205x5x5

DB Fly:
40lbx10x5

Notes:
Wow, this workout was ROUGH. I would say it may have been the toughest sheiko workout Ive ever had. The volume/intensity mix was a killer. Also, this was truly my first time doing comp pause benching the whole workout, which is a huge change that wiped me out. Made it through stronger though and thats all that matters!

[IK9]

Holy.. almost 500 pound squat.. wtffffffff

[demonwareltd]

Damn son - amazing progress!

If u like the Sheiko template, there are Sheiko blocks geared to be used leading up to the meet itself and the weights and volume used are tailored accordingly.

[antevans007]

Holy.. almost 500 pound squat.. wtffffffff

If I keep progressing like I have been then Ill have it in no time

Damn son - amazing progress!

If u like the Sheiko template, there are Sheiko blocks geared to be used leading up to the meet itself and the weights and volume used are tailored accordingly.

Thanks Stan! And which ones? Right now my plan was to just go 30,31,32 with a deload either after 30 or 31

[demonwareltd]

If I keep progressing like I have been then Ill have it in no time



Thanks Stan! And which ones? Right now my plan was to just go 30,31,32 with a deload either after 30 or 31

On the spreadsheet I use there are a couple of them with "comp" in the name, which you run leading up to your competition date. If you don't have it let me know and I can email it to you.

[antevans007]

On the spreadsheet I use there are a couple of them with "comp" in the name, which you run leading up to your competition date. If you don't have it let me know and I can email it to you.

ahh I see it! Ill do some research and see what I want to go with. Ive already read some forums with people having success peaking with sheiko #'s and MSIC cycles



9/16
Weight: 193.8
Extremely sore today. Im gonna up my calories and add in some more foam rolling. Also, I got to experience a Bod Pod today for class. It was really cool except for the fact that Im 18.5% BF Now I just feel fat

[antevans007]

9/17 Sheiko 30 W1/D2

Deadlift(full deload):
135x5
225x5
285x4
335x4x2
405x2x2
455x3x5 (REALLY challenged me)

Bench Press(competition pause):
45x8
135x5
150x5
185x3
205x3x2
215x3x2
240x2x1
255x1x3
260x1
225x3x2
205x4x2

Dealift from boxes:
135x5
225x5
295x3
345x3x2
395x3

Weighted crunches:
5x10

9/19 W1/D3

Squat:
45x6
135x5
185x3
225x3
240x4
295x4x2
340x3x2
385x3x4
405x3

Bench(comp Pause):
45x5
150x5
185x3x2
205x3x2
240x2x6

Squat:
135x5
185x3
240x5
295x4
295x5
340x4x3
315x3(3 sec pause)

Hammer curls:
45x10x3

French Press:
4x10

These whole week has been very hard but i've managed to get through it and I know Im only going to get stronger because of it. Really Looking forward to next week's challenge! Now time to watch the Olympia! Go Kai!

[demonwareltd]

9/17 Sheiko 30 W1/D2

Deadlift(full deload):
135x5
225x5
285x4
335x4x2
405x2x2
455x3x5 (REALLY challenged me)

Bench Press(competition pause):
45x8
135x5
150x5
185x3
205x3x2
215x3x2
240x2x1
255x1x3
260x1
225x3x2
205x4x2

Dealift from boxes:
135x5
225x5
295x3
345x3x2
395x3

Weighted crunches:
5x10

9/19 W1/D3

Squat:
45x6
135x5
185x3
225x3
240x4
295x4x2
340x3x2
385x3x4
405x3

Bench(comp Pause):
45x5
150x5
185x3x2
205x3x2
240x2x6

Squat:
135x5
185x3
240x5
295x4
295x5
340x4x3
315x3(3 sec pause)

Hammer curls:
45x10x3

French Press:
4x10

These whole week has been very hard but i've managed to get through it and I know Im only going to get stronger because of it. Really Looking forward to next week's challenge! Now time to watch the Olympia! Go Kai!

Great attitude - everyone has those sub par weeks but grinding through them almost always results in you coming out the other side stronger!

[antevans007]

Great attitude - everyone has those sub par weeks but grinding through them almost always results in you coming out the other side stronger!

sure does. I can remember just a few years ago when I would let a tough week hold me back from getting better

[antevans007]

just want to go on record and say Kai honestly looked better than phil from the last caalout on friday and throughout all of saturday. Phil is clearly a great champion but Kai was clearly the best bodybuilder on stage tonight. Subjectivity and politics came to the forefront tonight. It seems like u have to absolutely demolish the previous champion to take the throne these days.

[antevans007]

Ive been gone from the forums for so long so I figured I would do an update. I am now currently 25 days away from my first powerlifting meet and Ill be sending in my registration form tomorrow so Im starting to get really excited. Gym sessions have been awesome although Ill admit Im a bit beat up. I had a week of the flu and I currently have a broken thumb and torn ligament in my right ankle. Im in too deep to stop now though, and besides Im still making progress. Ill post some highlights over the past couple months and will try to be more consistent with my posts leading up to the meet. I might even post a few videos/pics

Bench: 340 (touch and go)...competition style benching has really increased my pressing strength
Deadlift: 505x3(easy) 535x1x3...no new 1rm but I have been implementing beltless deficit reads every week and I feel so much stronger
Squat: 495x1...hit this today on my birthday!!! Have a video on FB that I will try to post on here

Weight is hanging steady around 195-197lb

[IK9]

Yousa monsta brah

[demonwareltd]

Saw the FB video - killer. Best of luck at the meet and don't over do it. If your body isn't cooperating, just back off a bit and have fun