Anthony21's Non-Stop Endeavor for Strength

[ulsak]

Nice OHP:s man! Are going to deload this cycle, Ant?

[Stncldsnake]

Killed it Ant, and the tunes are awesome!! Solid session!

[tjwoody]

nice workout. I pers like the DBs for OH pressing after ive done the BB presses. My traps were starting to pop when I was using my versa grips for my pulls. all my back workouts were great too but found my grip was really getting piss poor so I stopped using them least for now. I actually may be busting out my fat gripz again soon for some work. I think on traps days though I will be using the versas on the heavier pulls.

CBL. let us know how it goes when you start it. i am trying to make an effort to eat more fruits with my veggies and I think if i went with CBL i would skip the fruits and eat all the other sugary stuff like pop tarts, icecream, candy, etc. my last blood work came back much better when I stopped IF/IIFYM so eating a bit more bro these days. I still have no issues eating my ice cream at night just not all the time now. all that sugary food was causing me some issues i think. i will be trying it again though once i go back for more bloodwork.

Man have fun on that vacation.

[Anthony21]

Wicked OHP numbers man. Congrats on the PR

Good workout man.

nice workout. I pers like the DBs for OH pressing after ive done the BB presses. My traps were starting to pop when I was using my versa grips for my pulls. all my back workouts were great too but found my grip was really getting piss poor so I stopped using them least for now. I actually may be busting out my fat gripz again soon for some work. I think on traps days though I will be using the versas on the heavier pulls.

CBL. let us know how it goes when you start it. i am trying to make an effort to eat more fruits with my veggies and I think if i went with CBL i would skip the fruits and eat all the other sugary stuff like pop tarts, icecream, candy, etc. my last blood work came back much better when I stopped IF/IIFYM so eating a bit more bro these days. I still have no issues eating my ice cream at night just not all the time now. all that sugary food was causing me some issues i think. i will be trying it again though once i go back for more bloodwork.

Man have fun on that vacation.

Killed it Ant, and the tunes are awesome!! Solid session!

Nice OHP:s man! Are going to deload this cycle, Ant?

Thanks guys. I appreciate all the support you guys give. It definitely keeps me motivated and constantly trying to improve.

Ulsak I did skip the deload and jumped right into Cycle 3.

What's up to the rest of you following along. This morning was my deadlift day and I got some good footage of my three working pulls, 2 sets of sumo pulls & 2 sets of front squats. Lets get right to it.

10/1/12

Cycle 3, Wave 1, Deadlift 5x5+

*Did some foam rolling for my back and some dynamic lower body warm up.

Cycle 3 Deadlift training max is set at 340lbs

*3 warm up sets at 40%x5, 50%x5, 60%x5

Set 1 @ 220x5



Set 2 @ 255x5



Set 3 @ 290x6


**Now I really tried to get lower in my set up vs last week and I think I accomplished that but i'll let you guys tell me what you think. The last set felt heavy but I was determined to get at least 6 reps and I did. Overall I was happy with my pulls.


BBB Sumos @ 50% of my training max

Set 1 @ 170x7


Set 2 @ 170x8


Set 3 @ 170x6

Set 4 & 5 I pulled conventional for 10 reps on both sets

**With my sumo pulls I'm still getting use to the motion. One thing I noticed is with my grip my thumb on the negative hits up against my sheen and slightly throws me off mentally. This is the reason I switched back to regular pulls on the last 2 sets.

Front Squats
Set 1 @ 115x8


Set 2 @ 120x6


Set 3 @ 120x6

**On the first set I see my head upward and this was corrected on the 2nd set. I felt good with front squats and really enjoy how they hit your quads nicely.

Hanging leg raise
10, 12, 10

Weighted cable crunch
150x15, 150x15, 150x15

That was this mornings workout. I hope you guys enjoy the footage and have a great day. Tomorrow is my rest day soon to be followed by my bench day. Stay strong.

[Mongo81X]

Deads looking real good bro, your feet are much closer together then mine I might try that. Your form looks solid to me, keep up the good work bro.

[moshvr]

I'll have to check out the vids when I get home ... the weight looks good though dude

[Anthony21]

Deads looking real good bro, your feet are much closer together then mine I might try that. Your form looks solid to me, keep up the good work bro.

Thanks Mongo. I keep my stance close seeing as this is what works best for me. Most keep their stance close as well when it comes to pulls.

[Anthony21]

I'll have to check out the vids when I get home ... the weight looks good though dude

Thanks Mosh.

[bigbird916]

Damn bro your form is impeccable. Don't worry about getting lower at all! You had more reps on that last set, your form doesn't even break down at all. Good fuarking pulls!

I'm only a little taller than you and have trouble setting up with a straight back, not sure why.

[ulsak]

agree fully with bird on the form on the deads and nice sumos too. I have a question on fronts, I'm struggling to change the grip, currently doing them with arms crossed but want to change to clean grip. Did you began with crossed arms or have always done them with clean grip?

[Anthony21]

Damn bro your form is impeccable. Don't worry about getting lower at all! You had more reps on that last set, your form doesn't even break down at all. Good fuarking pulls!

I'm only a little taller than you and have trouble setting up with a straight back, not sure why.

Thanks bro. It's definitely something I'm always looking to improve and take all that advice that's given to me through this log. I'll make sure to stop by your log bro.

[Anthony21]

agree fully with bird on the form on the deads and nice sumos too. I have a question on fronts, I'm struggling to change the grip, currently doing them with arms crossed but want to change to clean grip. Did you began with crossed arms or have always done them with clean grip?

Thanks Ulsak.

I've done them with a clean grip from the start. Are you having trouble with the clean grip?

[Jasonk282]

deads and front squats...your lower back will love you tomorrow bro.

What's up with leaning so far back on your lockout with deads?

[ktj4l]

Form looks good, brah. Nice work getting that extra rep.

[bigbird916]

agree fully with bird on the form on the deads and nice sumos too. I have a question on fronts, I'm struggling to change the grip, currently doing them with arms crossed but want to change to clean grip. Did you began with crossed arms or have always done them with clean grip?

Ulsak if your wrists are killing you with the clean grip, work on stretching those muthas. Also, get some traditional wrist wraps like these


They helped me a ton with the wrist issue.

[ulsak]

Yeah guys, you're spot on; my wrists fail me when trying. The strap alternative struck my mind too, I didn't have the time to experiment with it today.
Awesome tips anyway, you rock..

[NC_Tarheel]

Deads looked good. Just two things.


Don't overextend the lockout.


Pull faster. MUCH faster. Treat every single rep as a dynamic pull. I don't give a dam* if you got 1 plate or 7 plates. Pull it and pull it fast!!!!

[Anthony21]

Deads looked good. Just two things.


Don't overextend the lockout.


Pull faster. MUCH faster. Treat every single rep as a dynamic pull. I don't give a dam* if you got 1 plate or 7 plates. Pull it and pull it fast!!!!

In my mind I had this vision of driving my head back. I saw some videos on this with Dave Tate and some others on elitefts. I will definitely lessen the extension on the lock out. I definitely need to get some speed with my initial pull and I'll definitely have this in mind with every pull going forward, thanks NC for the tips.

deads and front squats...your lower back will love you tomorrow bro.

What's up with leaning so far back on your lockout with deads?

I agree and will definitely adjust that

[tjwoody]

pull fast. i gotta try that today myself. back is sore..boo.

been thinking about some wrist straps myself.

[Anthony21]

pull fast. i gotta try that today myself. back is sore..boo.

been thinking about some wrist straps myself.

I definitely gotta be more explosive with my pull. I think i'm stronger at the lockout vs the pull.

[tjwoody]

Great job on those fronts! just watched the vid. Man ur wrists are flexible. Not bad for a married man! :P

[Anthony21]

Great job on those fronts! just watched the vid. Man ur wrists are flexible. Not bad for a married man! :P

hahaha I don't even know how to take that last part of your sentence lol.

[bigbird916]

I definitely gotta be more explosive with my pull. I think i'm stronger at the lockout vs the pull.

I'm the same, I'm pretty sure it's a tall-person thing. haha.

As far as locking out and overextending, just hump the bar and squeeze your glutes upon lockout, and don't lean back at all. That's what thought me to stop overextending.

[tjwoody]

hahaha I don't even know how to take that last part of your sentence lol.

just roll with it.

[Anthony21]

I'm the same, I'm pretty sure it's a tall-person thing. haha.

As far as locking out and overextending, just hump the bar and squeeze your glutes upon lockout, and don't lean back at all. That's what thought me to stop overextending.

I usually don't lock out that hard but yea I know what you mean. Appreciate it bro.

just roll with it.

LOL alright then.

[NC_Tarheel]

In my mind I had this vision of driving my head back.

That's not a bad thing...definitely keep thinking to lead with the back of your head.

been thinking about some wrist straps myself.

Negged


not srs



but almost

I definitely gotta be more explosive with my pull. I think i'm stronger at the lockout vs the pull.

Check out your vids. You pulled 220 with pretty much the same speed that you pulled 290. I think you're better at (and stronger at) deads than you think you are. Prove me right please

[KenshinH]

Just start pulling fast on all reps in your warmups. That will reinforce the neural patterns to pull fast on the work sets.

I've noticed that when I pull slow on warmups, my work set reps are also slow.

[Jasonk282]

Pull fast on your BBB sets as well. I use mine kind like DE work.

[Retoaded]

good job mang - I had deads (at 285x5) and did sumos after (at 185x10) also today! similar workouts...x5 week for me is the toughest on deads. anything more than 3 or so is rough!

form looks good - lockouts a little far back, I was doing that too until I videod myself. we have about the same foot position and hip position also.

[NC_Tarheel]

Just start pulling fast on all reps in your warmups. That will reinforce the neural patterns to pull fast on the work sets.

I've noticed that when I pull slow on warmups, my work set reps are also slow.

Pull fast on your BBB sets as well. I use mine kind like DE work.

Cosigned




Every


Freaking


Rep








EDIT: I have managed to get myself worked up talking about deadlifting for speed and since I have a comp this Saturday, I'm probably not deadlifting til October 13th.... Noooooooooooooooooooooooo