How Do you take your rest periods during speed work?
After I did all the walking between sets I got in my own head and missed my top set... great
ME Incline ....ended better than expected
After listening to Dave talk (roughly a month ago) I approached this movement better and had great success, at least I thought I did...
ME Front Squats: Never Again
I do not think I will ever do this rotation again as a main movement with a straight bar
How and why I am going to de-load the next 15 weeks
this is the first time in 8 years I am going to implement structured de-loads into my own training, here is why.
Conjuphasic Wk3 DE upper: 3 ways to know you are not "DE'ing&q...
if you are experiencing any of these three things, you're doing it wrong.
Conjuphasic Wk3 DE and RE Lower: Come on Hands
when you shoot blanks on all your first reps and then on your final set your fully loaded.
FAILED DOWN SET'S?!
Regardless of title, these bench days are constantly feeling better and better each week. The downsets though, that's a different story.
Sending it with the SSB and bands
Wanted to use the bands differently this cycle. Nothing doubled, just used heavier bands to understand the Elitefts band line better.
Back to the basics with speed work
After the swiss bar giving Julia and I both problems we swapped it out and it was WAY better. Know what works for you?
Conjuphasic Wk2 DE, ME, RE Lower and a total screw up
So how do you do all the modalities of the conjugate system in one day ... this is how even with me messing up the program.
Conjuphasic Wk2 ME Upper: Floor Press and Chains
I think last meets training cycle helped me figure out my bench, if today was a sign of what's to come we are in a good place.
Conjuphasic Wk2 ME Lower: Oly Shoes and the SSB
More Max Effort with all the things I'm bad at. So when will we know if it works?
Meet Head Fixer Upper: more videos
Hijacking Julias fixer-upper thread and giving you ALLLLLL the house updates
Conjuphasic DE upper with more training mistakes.
More mistakes from too many variable changes, but we are far from a meet and this is week one so best case scenario.
APF State meet December 19, 2019
Conjuphasic DE & RE Lower
Know your order of operations, it's not just for math!
APF State meet December 19, 2019
Conjuphasic Max Effort Close Grip Incline
They say to work on things you are bad at right? Well, let's make it all in ME to boot; Incline, shoulder saver, close grip
Conjuphasic Max Effort SSB Front Squats
We discuss what our weaknesses are and what we are going to do about it. Also, we hit a ME movement that was a mistake, lol.
Hypertrophy Wk3 Day3-4: Back and ANOTHER brutal leg day
When your wife brings legs and glutes to the table like Julia AND makes your workouts more intense cause she lives for the pump, you rethink the order of who goes first, and who drives the manual car home.
Hypertrophy Wk 3 Day 1&2: Back and Shoulders
we are here to strain the muscle and make them grow... not our necks
Hypertrophy Wk2 Day 5 - 4 days "back" to back ... my back is f...
I have not run a 5-day training program in years. After stringing 4 of those days together I'm broke
Hypertrophy Wk1 Day 4 - worst leg day of my life
A few "you know you're a redneck" phrases for the powerlifter attempting hypertrophy and missing the gains
Hypertrophy Wk 1 Day 1: Back
It was a fairly straight forward day, we needed one audile on the rows. Check out the variation we chose.
what's next at the Anto house?
all the ups and downs of being a homeowner packed into one long post that is the worlds longest run-on sentence, like this excerpt.
GPP Wk4 day 1-4: Basically a free program
The entire last week of programming in this block all in one post!
GPP Wk2 Day4: This was worse than the first time
We did the exact same exercises, only added 6 reps. The muscle groups that hated me were WAY DIFFERENT!
GPP Wk2 Day3: MUCH MORE MANAGABLE
all it took was one less set and five more reps, who would have thought, kind of a "duh" moment though.
GPP Wk2 Day2: NOW I should be ready to go, right?
Surely one should be able to recover after 1 week of this lightweight high repetition stuff .....
GPP Wk2 Day1: I had to make the call
I could not do it any longer, no one would have survived the rest of this day, week, or program.
GPP Wk1 Day 4: Biggest Mistake Ever
When you think an idea on paper "is fine" and then you do it and you were sadly mistaken
GPP Wk1 Day3: this week is getting worse
Know WHY you are doing GPP and know where you fall on the spectrum from beginner to advanced. The intent of GPP will change
Meet Report: Making a Comeback at APF Nationals After a Painful Injury
Two years ago, I injured myself at a meet. The pain was so bad I nearly pulled out of the meet. After talking with some experts, I decided to hop into the APF Nationals without a weight cut and with a quick prep. Let's just say it's good to be back.
"Whats it Worth" Wk7 Day2: Second attempts and FAILS
And I pooped the bed on my second attempt bench, lol.
"Whats it Worth" Wk7 Day1: Second attempts and MAYBE reverse 3rd
See why I bail on attempting a reverse third *in video*
"Whats it Worth": Wk6 Day3 Speed Lower
where di my brain trail off to in pursuits to push my speed squats?
Whats Going on at the Anto House part 1
So we bought a house and this is what we are doing to fix it up
"Whats It Worth" Wk 6 Day 2": Bench Opener
APF Nationals - Michigan June 12 Training Fantastic bench day, the weight felt solid and so did my body! At no point in time did I ever think the weight was too heavy or that I was going to get out of position. We had the pleasure of hosting Team EliteFTS Teammate Dan Dalenburger who is […]
"Whats It Worth" Wk 6 Day 1": Squat Opener
busting the singlet out and mimicking the meet as much as I can
"Whats It Worth" Wk 5 Day 3: ME Dead's Failed attempt
I was so happy with being able to hold onto the bar I made a stupid jump and missed. DONT CARE CAUSE I HELD THE BAR!
"Whats It Worth" Wk 5 Day 2": ME Bench + more chains than...
When your bench is going good just throw all the chains at it.
"Whats It Worth" Wk 5 Day 1": ME Squats, Wraps, and Chains
How the heck do you gauge using chains? here are 5 tips that I have come up with for myself and clients.
"Whats It Worth" Wk4 Day 4": Speed Bench
When speed days are made worse with mindset, that's upwards of 15 sets with a crap mindset!
"Whats It Worth" Wk4 Day 3": All the Speed
Why so many audibles? Cause i am finally learning how to communicate with my body
"Whats It Worth" Wk4 Day 2": Banding the Bench
How smart is it to train while you are sick? This may be the "sickest" I've been while training?
"Whats It Worth" Wk4 Day1" Max Effort Monday
1st day back in wraps 6 weeks out. So if you squat against bands but add wraps, that offsets right?
"Whats It Worth" Wk3 Day4: Upper Speed Day
One of the ways I have been using a medium set on both ME and DE days to kick of RE stimulus prior to the RE stimulus of isolation accessory work, there is a difference.