ANNEVILLE TRAINING UPDATE FIVE WEEKS OUT FROM THE MIAMI THROWDOWN
You'll see I've made some changes to my Conjugate Method training. I've since taken out LOWER DYNAMIC EFFORT days and hypertrophy work on my max days. This is because I'm pushing higher weight on MAX EFFORT days and want to be able to recover for it. I also added in an additional ME day. The three ME days are ME BENCH, ME SQUAT AND ME DEADLIFT.
Instead of UPPER DYNAMIC days, we do SPEED day for bench and deadlift. Both Benson's and my maxes have been going up weekly, with the exception of the squat. However, I'm moving the weight that was hard for me earlier in this training block and I'm getting my practice with my Elitefts Patriot wraps. Right now, my biggest challenge is adapting to the pressure of the wraps. I feel healthy and I'm loving training!
SPEED DAY
BENCH: 7x3, plus AMRAP
DEADLIFT 7x3, plus AMRAP
BARBELL ROLL OUTS: two different ways with the assistance of the @the.powerloop I have developed a lot of imbalances over the years. I was diagnosed with scoliosis when I was in the third or fourth grade. I’ve had bones broken from my ankle to my arm, torn muscles, impingements in my shoulder, and arthritis all over my body. I have stenosis the entire length of my spine. I’m a professional bodybuilder and an elite powerlifter. I made no money nor have anything to gain by you using the powerloop. This information is provided only to help you.
ME SQUATS: Duffalo bar, Paused, with wraps
1x1x87.5% 375lbs
1x1x77.5% 325lbs
2x4x55% 235lbs
ME BENCH: 5x1x90% 245lbs 1x1x80% 225lbs 1x2x70% 185lbs 1x15x50% 135lbs
DRAGONFLY ABS:
This an advanced core exercise created by Bruce Lee. It’s for badasses only.
MAX DEADLIFT: Top sets: 1x1x97.5% 425lbs 1x0x97.5% FAIL 1x1x97.5% August 2018 at the Tribute I pulled 435. This past June I pulled 425 at the Jen. This was the first time getting it while training. My second attempt was a fail but I got it again on my third (and almost passed out lol). I also weigh less than I did then by 15 lbs. Thank you @troponin_nutrition I’m grateful for my progress. Im really pleased the program I did for myself is working. I even posed today after deadlifts (video not provided lol). I love this shit. All of it.
I love this video!! Mr.Anneville and I doing tibialis raises and stretches. I think it’s the funniest exercise video I’ve seen yet. After using the wraps the other night, my calves and tibialis were really sore. This movement definitely helped a lot. We also did calf raises, stretched and rolled with a racquetball.
