ANNEVILLE TRAINING UPDATE
“So, how are you training now for powerlifting or bodybuilding?” "Both." One improves the other. You can’t build muscle without using enough resistance. If you build your strength, you can increase the amount of strain put on the muscles and that breaks them down more. Then, of course, it’s up to us to rest and help them recover with proper, adequate nutrients. The more our muscles grow, the better our leverages are. So, in short, I’m building my strength to get bigger muscles. And I’m building bigger muscles to improve my strength.
My first order of business in the gym is to roll out the kinks enough to have a decent rom. Then I warm up with the exercise I’m going to be doing. Sometimes, I might add in a little something else to wake something up. My first movement is either to increase speed out of the “hole” in a lift, or it’s to exert maximum strain, usually under a 1RM.
Next, I increase my reps, with moderate strain. I try to guestimate what 75% of my maximum capability would be by the way it FEELS. That’s the range where hypertrophy happens. I go for as many complete reps as possible.
Then, I increase my reps even more. We get stronger by applying maximal effort, dynamic effort, and the repetition method. I set my muscles on fire. Pump them FULL of blood. Drop sets, half reps, iso holds. Fun, burning stuff like that. Oxygen-rich blood.
I’ve added conditioning because I was fat. I “overcompensated” on my nutrition to gain strength around lagging injuries that were in the way of my progress. It worked. However, it was a strain to carry around 200 lbs on a 5’2” frame. I was easily winded and out of shape. I do at least 2 HIIT sessions per week and at least 1 long, LISS session. I’m noticing a HUGE increase in stamina when I weight train.
My nutrition is on point. Working with Justin Harris I have a rotation of carbs that allows me to be fueled for my hard training sessions. When I’m not training, we keep them down low because I don’t need them. I need protein to recover. My “low” days are recovery days. I need to feed my muscles protein. They don’t require energy on these days, so I keep my protein high, my carbs very low and my fat is moderate to get me through the day.
I’m holding onto 180-182 now. More importantly, my strength is increasing, and my composition seems to be changing every training session. My progress is happening very quickly and I’m very grateful. Taking the suggestions from Andrew Yerakadu of Ironbound Barbell Club and the wealth of information I’ve obtained from both seminars, Nate Harvey’s book; Conjugate University and free info on Elitefts, I do my own Conjugate Method programming, with a large focus on hypertrophy.
This week was fun because I got to train with training partners! I’m training with my bodybuilding client, Benson Dorvill. I’ve been working with Benson for over two years, since he had just turned 19. He’s been following the Conjugate Method since he last competed in December and has put on a whopping 62 lbs. Conjugate isn’t only for powerlifters. But he certainly has gotten stronger. While Mr.Anneville is out for umbilical hernia surgery, I’m grateful I have Benson to train with. He’s a very hard worker that is eager to learn. Like me! Pretty funny because he calls me “Mama” and I care for him like he is my son. This gives me the opportunity to live, learn and pass on to Benson. My only requirement is that he does too.
- TUESDAY: DE UPPER:
SPEED BENCH: 9x2x185, PLUS 10th SET AMRAP TIMED 60 seconds between sets.
SUPERSET: 3x BURNING FLAMES FROM HELL
1.) INCLINE DB FLY w/ drop set:
2.) INCLINE DB FLY WITH MANUAL RESISTANCE: This is where you have a partner that tries to pry the dumbbells apart while you hold them together at the top. Eventually, your partner will let go and allow you to then lower, safely and return to the top for another round of manual resistance.
SWISS BAR OVERHEAD PIN MILITARY PRESS: 5x5x80lbs
- THURSDAY: DE LOWER:
SPEED DEADLIFT: 10X3X65% 275lbs (in 8 minutes) I had a different partner for this one. Jose and I didn’t take any breaks in between one another’s sets. I went, he went, for ten sets. This is a lot more fun having someone to die with you. SSB LOW WIDE BOX SQUATS: 5x5 SINGLE LEG HYPER EXTENSIONS: a bunch HIIT SUPERSET: 1.) HANGING TOE TOUCH 2.) GROINERS
- FRIDAY ME UPPER:
PIN PRESS: 2x1x80% 225lbs
1x1x85% 235lbs PR In this video, you will see that I fail twice, before finally getting it up on my third try.
SUPERSET:
1.) DB ROLLING TRICEPS
2.) FLOOR FLY’S
HIIT SUPERSET:
1.) DEFICIT PUSH UPS
2.) BATTLE ROPES
MONDAY ME LOWER:
DEADLIFT SINGLES: 3x1x85% 365lbs
1x1x90% 385lbs
WIDE BELT SQUAT: 3x10x3 plates
SSB GOOD MORNINGS: 5x5x95
SUPERSET:
1.) HANGING TOE TOUCHES
2.) GROINERS
