Anthony21's Magnum Opus Log

[dbone1026]

Nice job with the video (I always imagined your voice to be higher, kinda pee wee herman esque ). That is an area I am still trying to work through with my log, proper arch and leg support on the bench. I will definitely give the foam roller tip a try!!!

[COUNTRYMIKE]

Dude you have really impressed me throughout this entire log for real!

[sloop]

What is the significance of the back arch?

I thought a flat back was ideal, compared to an arched one? Do you find it works a different set of muscles this way?

[dbone1026]

What is the significance of the back arch?

I thought a flat back was ideal, compared to an arched one? Do you find it works a different set of muscles this way?

I know Dave Tate always emphasizes back arch in his bench videos over at EliteFTS

[B Con]

Dude you have really impressed me throughout this entire log for real!

^^^THIS^^^

He's been putting in killer effort and it's definitely showing.

[Anthony21]

Nice job with the video (I always imagined your voice to be higher, kinda pee wee herman esque ). That is an area I am still trying to work through with my log, proper arch and leg support on the bench. I will definitely give the foam roller tip a try!!!

Thanks D. The foam roller definitely helps in several areas. It helps you get that arch you need to bench strong, second it helps warm up your back as well once you get into your working sets.

In regards to leg drive it's all a matter of finding the best/right position for you with your feet. Once you find that position it's a matter of driving your heels into the ground, squeezing the **** out your glutes and quads, pushing out with your belly etc. The bench press is a full body exercise which most don't realize.

Dude you have really impressed me throughout this entire log for real!

Thanks Mike. I'm definitely trying to do the best I can with this awesome opportunity to log Opus.

What is the significance of the back arch?

I thought a flat back was ideal, compared to an arched one? Do you find it works a different set of muscles this way?

Well I bench powerlifter style. There is a lot of significance when it comes to creating an arch when you bench vs just being flat.

1). You decrease the ROM meaning you have less traveling space. This helps when you're pressing heavy weight.

2). You're able to keep your shoulders pulled back and tight. This will help for shoulder health in the long run.

3). Your able to keep your entire body tight from head to toe. The bench is a complete full body lift and if you bench this way trust you'll feel it.

4). You're upper back when arched is going to be your strongest position in terms of "base" to press from.

The list goes on but I can definitely link some videos on it if you're wanting to check it out.

^^^THIS^^^

He's been putting in killer effort and it's definitely showing.

Thanks B.

[sloop]

Hmm, cool. I'm youtubing videos on this back arching phenomenon now.

[Anthony21]

Hmm, cool. I'm youtubing videos on this back arching phenomenon now.

I'll post some videos

[Anthony21]

[sloop]

dbone special requested that I post videos of decline bench over a foam roller, and be sure and thrust my groin area up as to really emphasize the progress in my "bathing suit area".

....whatever that means

[Anthony21]

dbone special requested that I post videos of decline bench over a foam roller, and be sure and thrust my groin area up as to really emphasize the progress in my "bathing suit area".

....whatever that means

Ummm yea i'll leave that between you two

[sloop]

Ummm yea i'll leave that between you two

Not to be confused with "the COUNTRYMIKE air humper press"

[dbone1026]

Ummm yea i'll leave that between you two

Let's be honest, Sloop's bathing suit area is beyond repair...

[sloop]

Let's be honest, Sloop's bathing suit area is beyond repair...

Worn & weathered like an old catcher's mit.

[Anthony21]

Let's be honest, Sloop's bathing suit area is beyond repair...

Sh!t well I guess i'm headed there seeing as i'm close to 30 years old lol.

[Kon_Rock]

Dude you doing amazing in here and your strength keep rising!

[BenW22]

Jeez, I don't check this Log for like 2 days and it turns into a 1970s San Francisco bath house...

[Anthony21]

Hey guys, hope all you are having a good start to your Thursday. Yesterday was my lifting day and it was a great one. Two goals were reached which was pretty awesome.

I had to lift a little bit later in the evening so I'm glad I had my Opus, seeing as I wanted to crash easily when I got home lol.

I had my usual 2 scoops of Opus and headed to the gym. I felt great! I had some nice endurance and just felt strong. Here's my workout from my workout log.

What's up guys. Yesterday was my gym day and I set two PRs and reached 2 short term goals I had set for myself. Those goals reached were a 350lb deadlift, and a 135lb OHP. both were accomplished. I had video of my deadlift but when I went to edit it on my phone it wasn't on there. I'm pissed but can't do anything about it now lol.

Let's get to my workout.

11/28/12

Squat 4x5
130x5
160x5
195x5
195x5

OHP 4x5
80x5
100x5
115x5
135x5PR

Dead lift 4x5
220x5
260x5
305x5
350x5PR

Kroc rows
50x12
60x12
70x18

Back extension body weight
15

25lbsx10 *behind head
25lbsx10 * behind head


The last reps on my OHP and Deadlift were the real grinders but I was determined to get 5 reps no matter what. It felt good leaving the gym knowing I reached some of my goals. It's nothing but up from here. You guys have a good Thursday and of course, state Strong(er).

[mivi320]

Man, doing some great work in here. Glad you are liking the Opus, getting some really good results here myself. Strength is looking fantastic, keep it up!

[Anthony21]

Man, doing some great work in here. Glad you are liking the Opus, getting some really good results here myself. Strength is looking fantastic, keep it up!

Thanks for following along bro.

[sloop]

Hey guys, hope all you are having a good start to your Thursday. Yesterday was my lifting day and it was a great one. Two goals were reached which was pretty awesome.

I had to lift a little bit later in the evening so I'm glad I had my Opus, seeing as I wanted to crash easily when I got home lol.

I had my usual 2 scoops of Opus and headed to the gym. I felt great! I had some nice endurance and just felt strong. Here's my workout from my workout log.

What's up guys. Yesterday was my gym day and I set two PRs and reached 2 short term goals I had set for myself. Those goals reached were a 350lb deadlift, and a 135lb OHP. both were accomplished. I had video of my deadlift but when I went to edit it on my phone it wasn't on there. I'm pissed but can't do anything about it now lol.

Let's get to my workout.

11/28/12

Squat 4x5
130x5
160x5
195x5
195x5

OHP 4x5
80x5
100x5
115x5
135x5PR

Dead lift 4x5
220x5
260x5
305x5
350x5PR

Kroc rows
50x12
60x12
70x18

Back extension body weight
15

25lbsx10 *behind head
25lbsx10 * behind head


The last reps on my OHP and Deadlift were the real grinders but I was determined to get 5 reps no matter what. It felt good leaving the gym knowing I reached some of my goals. It's nothing but up from here. You guys have a good Thursday and of course, state Strong(er).

My apologies if I missed it, but what kind of split are you doing where you do legs, shoulders, and back all in the same day? This would kill most people!

[Anthony21]

My apologies if I missed it, but what kind of split are you doing where you do legs, shoulders, and back all in the same day? This would kill most people!

it's Madcow's 5x5 intermediate routine.

[BenW22]

135x5 on OHP? 350x5 on DL?

It's official: Anthony is stronger than me. Srs, I'm gonna go find a bunch of weak guys to Log with. I'm a big fish, little pond kinda guy...

j/k (well, sorta). Nice work man! Congrats on the consistent PRs. Looks like the supps and extra calories are really paying off!

[Anthony21]

135x5 on OHP? 350x5 on DL?

It's official: Anthony is stronger than me. Srs, I'm gonna go find a bunch of weak guys to Log with. I'm a big fish, little pond kinda guy...

j/k (well, sorta). Nice work man! Congrats on the consistent PRs. Looks like the supps and extra calories are really paying off!

HAHAHA thanks man. Maybe if you get with a proven program you'll get stronger also

[sloop]

it's Madcow's 5x5 intermediate routine.

That is brutal. Have you been following this routine for some time now? Are you going to change it up for our log?

[Anthony21]

That is brutal. Have you been following this routine for some time now? Are you going to change it up for our log?

Today is the end of my 8th week and my 9th week starts next Monday.

I'm going to be sticking with this until I can't gain on it anymore. So yea I'll be running this through out our log

[sloop]

Today is the end of my 8th week and my 9th week starts next Monday.

I'm going to be sticking with this until I can't gain on it anymore. So yea I'll be running this through out our log

Awww yahh right on to Gainsville.

I've decided Im going to do the Blueprint (version 2) program again, I've been trying to line up some Ecdysterone (something similar to Thermolife's E-bol) for the beginning phases.

[Anthony21]

Awww yahh right on to Gainsville.

I've decided Im going to do the Blueprint (version 2) program again, I've been trying to line up some Ecdysterone (something similar to Thermolife's E-bol) for the beginning phases.

Ahhh I remember the days where you saw nothing but Blueprint threads haha. How is that program? I'm sure you can't lay it out seeing as you have to purchase the program. The only program I ever purchased online was the 5/3/1 e-books, that's because I love elitefts and believe in all their programs etc. I'll transition to 5/3/1 down the line.

Right now my goal is to hit a 315lb squat, 405lb deadlift, 225 bench, 150 OHP. That'll put me at a 945lb total for the big three. This magic might happen in our log.

[sloop]

Ahhh I remember the days where you saw nothing but Blueprint threads haha. How is that program? I'm sure you can't lay it out seeing as you have to purchase the program. The only program I ever purchased online was the 5/3/1 e-books, that's because I love elitefts and believe in all their programs etc. I'll transition to 5/3/1 down the line.

Right now my goal is to hit a 315lb squat, 405lb deadlift, 225 bench, 150 OHP. That'll put me at a 945lb total for the big three. This magic might happen in our log.

It's the only program that I really loved. I ran it 2 years ago and had outstanding results, but I also packed on a few (15 if I remember?) pounds over the course of the log. This time around I am okay with a little weight gain, I can dig deep and burn it off this spring.

It's an unorthodox program, you dip real low in calories but bust your balls with high rep workouts for a week, then you pig out the next 20 days or so and move heavy ass weight. Later on in the program you "cruise" at maintenance intake. The program has a bunch of percentages in a template to follow if I choose, but we'll see how it pans out. It focuses on heavy, heavy days with 2 day rest periods.

[Anthony21]

It's the only program that I really loved. I ran it 2 years ago and had outstanding results, but I also packed on a few (15 if I remember?) pounds over the course of the log. This time around I am okay with a little weight gain, I can dig deep and burn it off this spring.

It's an unorthodox program, you dip real low in calories but bust your balls with high rep workouts for a week, then you pig out the next 20 days or so and move heavy ass weight. Later on in the program you "cruise" at maintenance intake. The program has a bunch of percentages in a template to follow if I choose, but we'll see how it pans out. It focuses on heavy, heavy days with 2 day rest periods.

Sounds interesting. It sounds like it works off percentages of your 5rm or 1rm which is similar to the progression of 5/3/1.

I really don't care about fat gain at this point. I mean I'm over trying to get "ripped" at this point in my life. I want to be strong and lift numbers I can look at and hold my head high about.