Christian's Blog
  • NBS Fitness Memphis Classic, 14 weeks out?!?!?
    Its that time again athletes where we dial in our training and peak our strength to show it on the platform and put up a fight against the bar!!! Are you ready to take that step, have you planned out ...
  • My first Team UGSS as an EliteFTS Athlete
    Where do I start, sigh, here is a quick re-cap. I came to this gym (NBS Fitness) thinking powerlifting was dumb, who wants to be good at only three things, fast forward 5 years and I’m only ...
  • Other blogs I follow and why
    So I came across this idea while watching a discussion on social media between several EliteFTS team members. A few of them in particular I check up on because the information they share pertains to ...
  • How I managed to injure myself on vacation, while doing GPP
    The first Tuesday of every month the staff of NBS Fitness sit down in the “Upper Room” and learn something presented by a co-worker. This past continuing education session came from ...
  • The Many things I am grateful for & learned traveling.
    *Technology has allowed us amazing opportunities. – Booking a plane ticket – Taking a plane across an ocean in less than one day! – Giving humans the skills to land said plane ...
  • Another Angry Strength Coach
    Here is the video of my rant recently out back of NBS as I came in Sunday afternoon to do my GPP and all of the equipment was left exposed to the elements and soaked through with rain. Many got a ...
  • My experience at the NBS King and Queen of Spring Powerlifting Meet
    Here is my article write up on EliteFTS. Take note of the five lesson’s I learned, some of them being beginner mistakes that came back around.   ...
  • From the Hip: questions that people should be asking, but aren’t?
    Me and the majority of people who put content out on this page have dedicated themselves in growing their education towards their field of expertise. That being said if you are reading this chances ...
  • Shooting the sh*t with an NBS Strength Coach
    The NBS Fitness staff all rolled to Columbus Ohio for the EliteFTS Sports Performance Summit a few weeks ago. One of our highlights on the trip was being able to train as a team together in the ...
  • Shooting the sh*t with an NBS Strength Coach
    New style of training will always offer new experiences, this particular program has dynamic work aka “Speed work” which is suppose to be done explosively, this is known as working speed ...
  • Shooting the sh*t with an NBS Strength Coach
    Just a quick update on how training is rolling currently. I will be participating in the NBS Fitness powerlifting meet April 8th, prior to that I will be attending the 2017 Arnold Sports Festival in ...
  • From the Hip: Wanting “it” vs Liking the Idea of “it”
    After weeks of social media post’s about resolutions and new physique / strength athletes wanting to make a name for themselves. Then hearing a bunch of goals being talked about in the gym I ...
  • 5RM, goodbye back!
    After a three week wave of Dynamic Effort (DE) lifting this week was called “DE” but it was to set a 5RM. I was prescribed to use wraps and I do fairly well when I am allowed to ...
  • Shooting the Sh*t with a Strength Coach
    We are deadlifting! here is a day in review of all the deadlifting that was going on!   My portion can be sen here on my EliteFTS blog   My client Mike using chain’s (his video ...
  • Shooting from the Hip: Prioritize and Execute
    This vlog is due to my increase in reading. As I was making my way through this business book my mind went to training and correlated the two. This is what my random thought’s and rambling lead ...
  • Let’s Revisit External Rotation
    This video came by request from my blog on EliteFTS. This is in addition to my elite article which can be found here: External Rotation Cues added: – Knees out is misinterpreted by many lifters ...
  • Bands & Chains Holding me down!!
    How to Use Bands and Chains for Accommodative Resistance The concept of accommodative resistance can be explained as “the increase of resistance while lifting through a range of motion” (Medical ...
  • Finally a trip back to Wisconsin, and ton’s of snow!
    here is the full Vlog!   https://www.elitefts.com/training-logs/trip-to-wisconsin-early-christmas/...
  • Shooting From the Hip: “Uper” Edition (video)
    How do you know when to Hire a Strength Coach? #1: If you doctor warn’s you of health issue’s that can be improved through exercise #2: You lack energy, motivation, and education about “working out” ...
  • Shooting from the Hip: Lifting like your Role Model
    On being a new strength athlete and trying to lift and train like one of your role models: Pros Their training style Remote programming Cons Motivation Their style and setup may not be best for you ...
  • Shooting from the hip: Injuries and Set Backs (VIDEO)
    Shooting from the hip: Injuries and Set Backs *Emotion will be tied up in set backs, failures, and injuries which is natural, it is fine. -riding this wave and bailing on the issue is what is not ...
  • Coffee and Deadlifts with extra coffee
    Check out the new training log style I am attempting. Hoping to answer more question’s and be able to give more tip’s WHILE training this way.   ...
  • The secret tools we have to make your bench awesome!
    Here at NBS we have many things that are out of the norm, including a bunch of weird equipment that the majority of gym goers have never seen. We have more bars, kettlebells, and weights per square ...
  • Do you want a FREE bench video tutorial in 4:27?!
    Along with my recent interview with BarbellShrugged I was recorded teaching them how to setup the bench press for an efficient full body lift. Enjoy a FREE video of the main points I would go over in ...
  • Had the opportunity to be invited onto Barbell Shrugged!!!!
    I have had many learning experiences being raised in this industry by David Allen and many of those stuck. He also placed me in a position to flourish and be developed by other amazing coaches and ...
  • Car Deadlifts on Beale Street!
    The NBS Strong man contest was taking place down on Beale Street, this contest was closed out with a car deadlift competition. There was one weight that would be used and everyone had one minute to ...
  • Why You Should Be Using Specialty Bars to Bench Press (with video)
    Why You Should Be Using Specialty Bars to Bench Press Last month’s ARTICLE we looked at specialty bars and why you should use them for your training, particularly squat training. This month we ...
  • Memphis Classic Powerlifting Competition Meet Recap
    https://www.elitefts.com/training-logs/nbs-memphis-classic-meet-recap/...
  • From Attendee to Athlete / Coach
    Many of you know me from NBS as a powerlifter, some may even know me as a strength coach / personal trainer. Either way is fine by me, what I hope people know most is that I have a passion to help. I ...
  • Why you need to be using specialty bars in your training!
    Specialty Squat Bars: WTF is this? How many times have you walked into a gym and seen a piece of equipment so odd that you are left scratching your head thinking, “What the hell, why is that even in ...
  • Behind the scene’s at the EliteFTS S4 compound
    So what really happens at the Compound? This past weekend my powerlifting training partners and myself made a trip up to EliteFTS. The trip was predominantly for the team to see the company that NBS ...
  • My training in preparation for the NBS Memphis Classic
    We are on Wk7 of our training which is masterminded by the owner of NBS David Allen. Day one went really well for me as the weights are getting heavier and this is the time I get into game mode. We ...
  • DUDE I JUST DID A MEET!!!! …. now what ?
    So you just did a powerlifting meet. Now what?  There are many potential answers to this question. Here are my suggestions, compiled from conversations, methods, and opinions from fellow coaches and ...
  • Shooting the Shit with a Strength Coach: Have you made it yet?
    So the NBS family is made up of a bunch of people who are quick witted and love to talk trash. They have gotten very good at it over the past few years. I have come up with a “Quick ...
  • Shooting The Shit With A Strength Coach: This is why I do it
    Many people have reasons why they are in a specific career field. Many people know a days get a job by way of connections, through pre planned schooling and hard work, others sometimes fall into a ...
  • Shooting The Shit With A Strength Coach: Fixing Broken
    Training for me since the XPC finals has been interesting. Dealing with the drive to get back under a bar, getting some stuff taken care of outside of the gym that has been neglected, and just ...
  • Member Mashup: Joe Pass
    Today Joe flips the script on me and got me good with his diss while interviewing him for member mashup  ...
  • Shooting The Shit With A Strength Coach: Youth Strength and Conditioning Camp
    So David and I have been talking about running a youth camp for about eight months and this week it finally kicked off. This is just the start of what we have planned for the future endeavors here at ...
  • Shooting The Shit With A Strength Coach: Back To Meet Prep
    Monday was the start of our training for NBS Fitness’ September Meet. Owner and Coach David Allen has us running a very technical Triphasic program that I am excited to see the progression ...
  • Member Mash up / Shooting the Shit with a strength coach: Pete Smith
    Talking to pete and talking shit    ...
  • Shooting the Shit with a Strength Coach: Nick Treadwell
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  • Shooting the Shit with a Strength Coach – Wisconsin Tour, M.G.G
    While on vacation I got to take a field trip to the infamous Monster Garage Gym!!!   http://www.elitefts.com/training-logs/531-wk-1-day-4-trip-to-meet-coach-eric-and-m-g-g/...
  • Member Mash Up: Josh Cossar
    Caught up with Josh Cossar mid set for a member mash up!...
  • Hiring a Personal Trainer vs Online Programming Considerations Part 1
    Starting a journey in fitness has the potential to be very confusing and difficult. There are many things to consider, ranging from the correct facility to train at to the proper shoes to wear on ...
  • Shooting the Shit with a Strength Coach – Michael Waltermyer, “King of Spring”
    Michael Waltermeyer is not new to powerlifting. He has previous experience but has been out of the game for over a year prior to this meet. Michael attempts to balance a crazy schedule as he is in ...
  • Shooting the Shit with a Strength Coach – Hannah Hayes, “King of Spring”
    Hannah has been a client of mine for 2 meet cycles prior to this one (almost a year). She too is in school and has the challenge of making it all work and come together on meet day. This meet was a ...
  • Shooting the Shit with a Strength Coach – Marc Plantedos, “King of Spring”
    Marc came to me very close to competition time asking for programming. Although this is not the most ideal scenario we still made it work. He has an athletic background as a competitive hockey player ...
  • Shooting the Shit with a Strength Coach – Kenzie Stewart, “King of Spring”
    Kenzie Stewart had a fantastic day, she accomplished something very few can, an elite total at her very first competition. An elite total is a pre determined amount of weight combined between your ...
  • Shooting the Shit with a Strength Coach – Client programming for “King of Spring”
    So two weeks ago NBS Fitness hosted our first federated meet under Revolution Powerlifting Syndicate (RPS) federation in our brand new facility (right behind the old one). I had the privilege of ...
  • Shooting the Shit with a Strength Coach – The Cardinal Sin
    Every career has rules that one follows. The rules may be set in place by procedures you have to follow to do your job properly or by a boss, who knows that certain guidelines gets the job done the ...
  • Shooting the Shit with a Strength Coach – Tuning the car
    Many of you may know when people arrive by their car, it is something people correlate friends with. Prior to getting balls deep in strength training and powerlifting I was a big car guy, my first ...
  • Shooting the Shit with a Strength Coach – Teammate Water Cut
    When one decides to make the plunge into the competitive world of strength sports there is a process which all lifters could care less for and that is the task of making weight. There are several ...
  • CTP Cycle 4-2 Day 1 Loaded Stretches
    This is how my Saturday went!   http://www.elitefts.com/training-logs/ctp-cycle-4-2-day-1-loaded-stretches/...
  • NBS Mixer – Dr. Jennifer Bean Allen
    So as mentioned in one of our earlier episodes David started scaring people and it requires a skill. Sometimes no matter how random you are there are certain people who have been made one to many ...
  • NBS Mixer: Jon Tank Erickson
    So we had a name change and instead of “Member Mashup” which may be confused with member of the month it will be called the “NBS Mixer”. First interview under the new name I ...
  • Shooting the Shit with a Strength Coach – Road Maps
    Have you ever gotten the pump so good you start seeing veins trying to flex and show off for you? Its a good feeling, it is like you are looking at a “road map” of gains to a particular ...
  • Shooting the Shit with a Strength Coach – Deadlift Progress
    So my Basketball Athlete has been making a ton of progress is bench press and deadlift, his squat is lacking and we are addressing these issues right now. I currently having him follow a “Tier ...
  • Shooting the Shit with a Strength Coach – Scare Tactics
    Ok so we have covered that strength coaches can sleep anywhere, this suggest’s that we are often tired, which is not necessarily a false statement but we have good reason to be. Usually we can ...
  • CTP Training Cycle 2 Day 4
    http://www.elitefts.com/training-logs/ctp-training-cycle-2-day-4-2/...
  • Member Mashup – Matt Fike
    Dropping a member mashup on Matt during warmups for his training session! Please say hello to Matt Fike:...
  • Shooting the Shit with Powerlifters
    So April 30th is one of about 6 big days on the calendar for NBS fitness. If you have been keeping up to date with what the facility has going on you are aware we jus hosted our first strongman meet ...
  • Check out my “Rap”
    Ok so as this video states, I have been asked a lot recently to handle lifters and wrap knees lately. Apparently a select few coaches and members have acquired a reputation for wrapping knees well, ...
  • Member Mashup – Aaron Flemming
    So I kicked off this new installment of, member mashup, with this brave teammate who decided to stat training with me. I dropped the interview on him directly after our last set (which was brutal). I ...
  • Intro to Occlusions… F*** That
    http://www.elitefts.com/training-logs/ctp-training-cycle-2-day-2-intro-to-occlusions-f-that/        ...
  • COMING SOON – MEMBER MASHUP
    So we currently have a member of the month that goes on, but many of you may not realize we are past 250 members. This mashup will be me randomly dropping in on members and doing an on the spot ...
  • Shooting the Shit with A strength Coach – 4 (nite nite bobby)
    There is A common theme / story among most strength coaches if you ask them about their development period getting to where they are today. In the strength and conditioning world that story is ...
  • Shooting the Shit with a Strength Coach – 3
    Today we are going to look at my only athlete, who’s main focus outside of the weight room is basketball. His muscular strengths right now is his back which, unfortunately, is his downfall as ...
  • Shooting the Shit with a Strength Coach – 2
    Early morning session are something I have not done in awhile with clients as I was prepping for the 2016 XPC Finals at the Arnold (you can find my write up w/ video of this on EliteFTS). Now that it ...
  • Shooting the Shit with a Strength Coach – 1
    So a lot of blogs will strictly be about training, methods applied, and rants. I am going to attempt to bring different angles to everyone interested in checking out NBS Fitness and getting to know ...
  • Out of Town and, “Making It Work”
    As mentioned in my last log post, I traveled out of town to watch the last weekend of horse races in Hot Springs, AK. this past Saturday. Training had to be put on hold since there was to much ...
  • Small Cue for a Big Squat
    http://www.elitefts.com/education/external-rotation-small-cue-for-a-big-squat/    ...
  • CTP Training Wk1 Day2
    Today the Legs and Delts got … TRASHED  ...
  • Christian Anto: WK9 Day1
    After coming back from Elite I am feeling really strong and good about how training has been going. This is the last week of this Block and I am being smart and going to attempt to move everything ...
  • Christian Anto: WK8 Day3
    SS Yoke box squats +chains: 3×2@ 500 + 120 in chain (reps 1-2 decent 3 was terrible) SS Yoke (no Buffalo) Bar Good mornings out of chains: 3×2@ 315 w belt Str8 Leg Deadlifts: 3×10@ 315 ...
  • Christian Anto: WK8 Day4 EliteFTS!!!
    We and David rolled up to Ohio for the EliteFTS Sports Summit Presentations. There was an overload of knowledge to say the least, presentations started a little after 8 (and other than lunch and a ...
  • Christian Anto: WK8 day1
    Todays training was much better and more explosive than last week which I am very pleased with. Next week should be fun as the sets and reps will be lower than the previous weeks. Monday (medium ...
  • Christian Anto: WK7 Day4
    Sling Shot Bench press 4×2@ 405 Cambered Bar OH Press 2×10@ 25’s Sing. Arm Cable Lat. Raises 2×15@ 20 Meadows Rows 2×15@ skip Db Pull Overs 2×10@ 50...
  • Christian Anto: WK7 Day3
    SSB +chains 4×2 475+120 in chain Buffalo Bar Good mornings out of chains 4×2@ 275 Str8 Leg Deadlifts: 2×10@ 275 Short Bar RB 45 Hyp 2×15@ 35lb bar GHR Twists: 2×10@ BW ...
  • Christian Anto: WK7 Day2
    My beloved tricep bicep pain has returned!!!!! yay…. (gun to head). I recently disclosed my rough weekend, but I hardly believe that is the cause. This exact time last cycle training with the ...
  • Christian Anto: Wk7 Day1
    I am still not recovered from this weekends poor sleeping and food choices. It has in my opinion, trickled over to todays training. It was supposed to be moderate, but the squats were definitely just ...
  • Christian Anto: WK6 Day4
    I went out of town friday for a valentines day wedding for my cousin. I attempted to drive back sunday and come straight to the gym and train, this was not optimal and neither was the food I ate or ...
  • Christian Anto: WK6 Day3
    So prior to this I was worried where my strength was at. Today was a good day and a confirmation that I am progressing for sure! Spider Bar +chains 3×1 (use your comp stance) 530+120 in chain ...
  • WK6 Day2
    Swiss Bar Bench Press 3×2 (4 second isometric) 285 Bench Press into Pins 3×1 (5-6 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench) 305 (slow) 2 Tricep ...
  • Christian Anto: WK6 Day1
    this week starts the last week in the Isometric block! then on to Dynamic accumulation! Cambered Bar Squats 3×2 (3 second isometric) 465 Above Knee Iso Deadlift Pull 2×1 (5 second ...
  • Christian Anto: WK5 Day4 CHHHAAAIIINNNNSSSS
    3 Board Bench Press w/chains: 3×1@ 365 + 75 chain OH Press: 4×10 @135 Rear Delt Destroyer- 80(40) 40(40) 20(10) Arms(10) one time!!! Austin V Bar pullovers:4×15 @ 70 Pull-ups: ...
  • Christian Anto: WK5 Day3
    So programing calls for 120lbs in chains at the top which is 6 chains total (each chain = 20lbs). Unfortunately I am short as hell so each chain goes from 20 to 12 lbs at lockout. so I added chains ...
  • Christian Anto: wk5 day2
    Last week I failed my last rep on my last set. This is a medium intensity day so I decided to stay at the same weight and we are tapering every week so I also dropped off one set (4×3 instead of ...
  • Christian Anto: WK5 Day1
    Buffalo or Cambered Bar Squats 4×2 (3 second isometric) 445 Below Knee Iso Deadlift Pull 3×1 (5 second isometric) (use your comp stance) (use 80-85% of max deadlift) 525 RDL’s against ...
  • Christian Anto: WK4 Day4
    Had a few issues with chain length today that David straightened out for us. Benching with chains gets a little technical since we want all the chains to reload at the bottom. The day went well for ...
  • Christian Anto: WK4 Day3
    So this week I pretty much screwed up my training by letting my ego get in the way and not follow programming protocol. Days one and two are suppose to be medium intensity which for the past several ...
  • Christian Anto: WK4 Day2
    Benching wit long pauses is one of the crappiest things I can think of…. Swiss Bar Bench Press 5×3 (4 second isometric)@ 265 (failed last set last rep) Bench Press into Pins 5×1 (5 ...
  • Christian Anto: WK4 Day1
    Today started the first day of our Isometric Mesocycle. This means we will be doing a lot of holds and presses/pulls into pins. Today was brutal and I was sore before I even made it back to the ...
  • Christian Anto: WK3 Day4
    This was the last day in our eccentric mesocycle. This whole past week was the highest intensity used during this cycle, that resulted in people being helped up from the hole after their 5 SECOND ...
  • Christian Anto: WK3 Day2
    Incline Close Grip Bench 2×2 (5 second negative): 285 (spotter help on 2nd rep 2nd set) Neutral DB Floor Press 2×2 (5 second negative): 140 (spotter help on 2nd rep 2nd set) 3 Tricep ...
  • Christian Anto: WK3 Day1
    This week starts the last of our Eccentric Mesocycle. All the weights will hopefully be heavier than when we started 2 weeks ago. Yoke Bar Box Squat 2×2 (5 second negative) (set the box below ...
  • Christian Anto: WK3 Day3
    Last week deadlifts beat me up pretty bad as I attempted to pull 565, it took 9 seconds to lock it out. I came back this week and was able to knock it out 4×1 so in on the right track. Front ...
  • Christian Anto: WK2 Day4
    Awesome training day! After chilling at the front desk for 4 hrs cleaning the gym and helping clients I was ready to rock. This enthusiasm was generated by the pre planned training time that 80% of ...
  • Christian Anto: WK2 Day3
    I felt great today because I actually ate a meal including all macronutrients 1.5 hours before training, amazing what nutrition does! You will all enjoy watching me struggle during deadlifts today. I ...
  • Christian Anto: WK2 Day2
    Incline Close Grip Bench 3×2 (5 second negative) 2×2 @ 280 Neutral DB Floor Press 3×2 (5 second negative) 2×2 @ 130 Accessories 1)DB JM Press 3x 5 @ 35 2) Seated behind head Tri. ...
  • Christian Anto: WK2 Day1
    Still messing up my “moderate intensity” day. Ended up going to heavy… Yoke Bar Box Squat 3×2 (5 second negative) (set the box below parallel): 475-490-480 Cambered Bar Wide ...
  • Christian Anto: WK1 Day4 Bench
    My ADD got the best of me today and I recorded all my presses but nothing else. I will make a full video come the end of this week to show accessory work. -Floor Press 4×1 @ 315 – Klokov ...
  • Christian Anto: WK1 Day3 Front squat / Deads
    Days later in the week are more max effort oriented. -Front Squats 4×1 @ 365 (I was a puss, should have done more) -Deads off 5 mats opposite stance (conventional for me) 4×1 @ 545 too slow ...
  • Christian Anto: WK1 Day2 Bench
    First time benching in…. Almost 2 months. No pain, no soreness, no stiffness. This is why I swear by GPP and the programming by David. He knows what works and what keeps lifters healthy and in ...
  • Christian Anto: WK1 Day1 Squat
    Back under the bar again today, which means back to updating my log for those who follow along (which is roughly 3 people). It was good to finally be back under some weight and increasing the ...
  • Christian Anto: 1660 @181 SPF South of the Boarder
    This brings to a close another training cycle and another chapter in many’s journey of gaining strength. In reflecting back on the last several months I would like to state how much of a ...
  • Christian Anto: Wk22 Day3 deadlifts (week out) SPF South of the Boarder
    Dead lifting was up-and-down today as I was attempting to set my back better. Last week I missed 625 due to a hitch. I ran into some weird balance issues when the weight got heavier and I was setting ...
  • Christian Anto: wk 22 Squats (1 week out) SPF South of the Boarder
    Today was a big day for The NBS fitness powerlifting team. I believe there is a total of five personal records made during today’s training session. One thing I have noticed is that the ...
  • Christian Anto: wk 21 Deadlifts (2 weeks out) SPF South of the Boarder
    Between dead lifting and squatting I really can’t tell you which movement I like more. It would end up being a week to week decision. This week in particular I was sick so squatting did not go ...
  • Christian Anto: wk 21 Bench (2 weeks out) SPF South of the Boarder
    Of all the skills that go into Powerlifting, upper body pressing is by far the most difficult and underdeveloped compound movement for me personally. This is a combination of a physical and mental ...
  • Christian Anto: Wk21 Day1 Squats (2 weeks out) SPF South of the Boarder
    So this past Saturday 11-1-14 I came down with a crazy cold that resided in my respiratory system. I could not breath very well and I had a deep painful cough with a ton of crap coming up. Well after ...
  • Christian Anto: wk20 day3 deadlifts (3wks out) SPF South of the Boarder
    As we draw closer to the competition hosted at NBS, deadlifts are by far the most comfortable for me and it definitely shows. Tonight was a great training day for me as my set up was feeling great ...
  • Christian Anto: wk 20 day 2 (3.5 wks out) SPF South of the Boarder
    So today was a great training session. The last month my triceps have been causing me excruciating pain. I have not benched well or anything heavy the last few weeks because of this. This exact same ...
  • Christian Anto: week 20 day1 (3wks out) SPF South of the Boarder
    My triceps are still hurting but I was able to follow today’s programming when I called for dynamic benchpress however I did not make it as fast as a typical speech session. I was not impressed ...
  • Christian Anto: Wk19 day4 (4wks out) SPF South of the Boarder
    So after months of training feeling great my tricep injury reappeared very quickly and I have been unable to bench heavy for going on two weeks. My squat and dead lift however are progressing quite ...
  • Christian Anto: wk18 day3 5 wks out SPF South of the Boarder
    This is one of the few training days I am able to partake in due to the return of my tricep issue (we assume shoulder impingement and bicep garbage). It ended up being a great training day with ...
  • Christian Anto: wk15 day1 SPF South of the Boarder
    Bumped the weight up on the paused SSB Squats and on the awful deadlift holds. This workout is HARD. SSB Paused: 4×2@440lbs Deads : 4×1@505lbs All Accessories 3×8 -Goblet single leg ...
  • Christian Anto: wk2 day3 SPF South of the Boarder
    So I have been MIA with my logs for about the past week. Interning in the collegiate setting and at NBS FITNESS is a balancing act I am working on. Our workouts are the same as the previous week. Our ...
  • Christian Anto: WK1 Day5 SPF South of the Boarder
    Today was by far the hardest and worst training day I have ever experienced. We were to do 7 second eccentrics which ended up being more like 4-5 seconds on squats, I just could hold it. I also ...
  • Christian Anto: WK1 Day4 SPF South of the Boarder
    Today’s training was pretty strong. The only discomfort I ran into was during the reactive medball throws. This explosive movement aggravates my triceps. A1: Close Grip Bench: 4×1 @320 A2: ...
  • Christian Anto: Wk1 Day3 SPF South of the Boarder
    The team was introduced to the concept of strength speed today weather they realized it or not. We were using about 78% of our max (which was set last week) and we needed to move it as fast as ...
  • Christian Anto WK1 Day1 SPF South of the Boarder
    The Triphasic Training style was implemented tonight. This training is going to majorly benefit the slow lifters on the team, but I am very curious to see how it affects myself as I posses some ...
  • Christian Anto: Testing week day4 SPF South of the Border
    Last testing day I only got front squats in because I miss communicated with a client so I skipped Football bar and just estimated. Bar x 2 x 5 95 x 5 135 x 5 185 x 5 225 x 5 275 x 5 225 x 3 275 x 3 ...
  • Christian Anto: Testing week day3 SPF South of the Border
    We lost the box today and I tried to beat my teammate Jim on the EliteFTS SS YOKE Bar, Unfortunately he won. 420 felt heavier than I anticipated. I told my spotters 3 was the goal, but after feeling ...
  • Christian Anto: Testing week day2 SPF South of the Border
    so today I got to do a couple of my favorite movements. Box Squatting and deadlifting, unfortunately deadlifting was done in my opposite stance so it destroyed me. My teammates took time out of their ...
  • Christian Anto: Brooklyn New York!! 8-18-15
    So I’m in the big city and this place is fucking awesome. So much culture and diversity! But so damn expensive and to many damn cross fit boxes. I found South Brooklyn Barbell Club which were a ...
  • Christian Anto: 8-11-14 HYPERTROPHY SPF December
    This off season was a little different because I really wanted to compete twice this year. I did not get to work fully on cardiovascular endurance as I wanted but I got In 2 weeks of muscular ...
  • Christian Anto: Back to the Basics – GPP Week 1
    Normally after a meet we take a week off, then drop all the way back down to GPP training to make our base bigger. For the next 6 weeks (roughly) I will not touch a barbell, the volume will be ...
  • Christian Anto: SPF Nationals 1605 @ 181
    So this past Saturday 7-22-14 is when it was time to put the last 17 week training cycle to the test. Many parts of my training I doubted towards the end but it ended up being a silly doubt because ...
  • Christian Anto: wk16 day3 (8 days out) SPF Nationals
    Trained speed squats and deadlifts today. Speed squats were a bear since I tried my hand at a circa max again. This smoked my back, I did not tension the bands enough so there was to much slack in ...
  • Christian Anto: Strength and Body Fat update
    I would like to take a moment and put some data into perspective for the 3 people that follow my logs. When I started training out of NBS fitness I was ignorant to the fitness industry. After roughly ...
  • Christian Anto: Wk16 Day2 (1.5 weeks out) SPF Nationals
    BENCH DAY!!!! worked up to an opener and figured out how to keep my butt on the bench 😉 Bench: 275 – 315 – 340 Paused Bench (2 count) 2×4: 300lbs...
  • Christian Anto: wk16 day1 (2 weeks out) SPF Nationals
    All this week will be me attempting my openers. The way our program is set up I will have done my openers 3 times prior to the meet. Our coach always said, ” you should be able to hit your ...
  • Christian Anto: wk15 day4 (2 weeks out) SPF Nationals
    Usually Saturdays our team does a upper dynamic effort bench. I have been battling triceps issues this while cycle and DE Bench is one of the movements the elicited more pain. So I replaced them with ...
  • Christian Anto: Wk15 day3 (3 weeks out) SPF Nationals
    Originally I wanted to start today continuing my circa max. I also wanted to train with my coach and team member David Allen to help me with some form issues deadlifting. One of our Advanced lifters ...
  • Christian Anto: Wk15 day2 (3 weeks out) SPF Nationals
    Today was a crap show. Last weeks benching went so well and then I was informed my but was raising. This week was dedicated to hitting all attempts without butt raising. Let’s just say that was ...
  • Christian Anto: wk15 Day1 (3 weeks out) SPF Nationals
    Reverse band 3rd attempt squat day! I have never attempted these before so the outcome was quite comical. Warm ups mechanically was smooth but had a nagging pain in my medial quads. I thought I was ...
  • Christian Anto: wk14 day3 (3 weeks out) SPF Nationals
    This week was going great until today’s training. I attempted to start a circa max prior to deadlifting today which was an interesting experience. Unfortunately my hips were worked after and by ...
  • Christian Anto: wk14 day2 (4 weeks out) SPF Nationals
    Bench training had pros and cons today, the pros definitely outweighed the cons. I have been rehabbing my triceps for MONTHS! I was able to bench with minimal pain (more of an annoying pinch) and ...
  • Christian Anto: (4 weeks out Squat Opener) wk14 day1 SPF Nationals
    This was a great training session for me. I was able to get extra time warming up due to a client cancelling their appointment, Tanner from Purdue Barbell was a huge help running the monolift and ...
  • Christian Anto: wk13 day2 SPF Nationals
    This was a major breakthrough in my rehabilitation of my triceps. This max effort bench session is the first time in near 4-6 months I have pressed with ZERO pain. I have been working with Gym ...
  • Christian Anto:wk12 day3 SPF Nationals
    the past 12 weeks has been lonely when it comes to training. This is due to my school and client scheduling, I have not had many opportunities to train with many of the team members. Today was an ...
  • Christian Anto: wk12 day2 SPF Nationals
    Dreaded bench day again for me. I was in a ton of pain today when we got up to our chain work. I grinded through it and I am on track to hit the same bench I did in the NBS meet last November which ...
  • Christian Anto: wk12 day1 SPF Natiaonls
    so last week Monday I strained my back and could not walk. I took it very easy and I felt good today warming up so I went for my ME work. my last set in this video was not my planned last set, I ...
  • Christian Anto: recovery day 3-4
    Thursday (day 3) I felt better and was able to walk with minor pain. The reverse hyper was painful to get onto and In position but once I was warmed up it was good. Today was great and has my hopes ...
  • Christian Anto: Recovery day 2
    Sleeping was still painful last night and again I relied on pain medication. I also needed pain medication prior to class since sitting in one spot was very uncomfortable for long periods of time. I ...
  • Christian Anto: recovery day one
    After the injury Monday I need pain pills to sleep at night and I also needed pain pills to function during the day after. I still had to fulfill my duties as a student and attend summer school ...
  • Christian Anto: wk11 day1 SPF Nationals
    Sorry I’m a little late on updating my training log. This week was pretty bad from the view of any competing athlete. During my first top set of two, during squats today, I over arched my spine ...
  • Christian Anto: wk10 day3 SPF Nationals
    So today was good minus STILL not getting all the slack out of the bar before pulling deadlifts. Only doing it on my top sets. I HAVE to figure it out if I want to move heavy weight. Also failed to ...
  • Christian Anto: wk10 day2 8 weeks out SPF Nationals
    Today sucked bad!!! I was in a ton of forearm pain even while warming up. it just got worse as the weight got heavier, 300 + 4 chains is all I could muster up. Checking back from last cycle, this is ...
  • Christian Anto: wk10 day1 8 weeks out SPF Nationals
    Today we started out Transmutation phase in our “concurrent – block” hybrid training routine. We introduced wraps and chains to our competition lift, you can tell I have not used my ...
  • Christian Anto: wk9 extra workouts "get a Yoked Back" SPF Nationals
    So Teammate Austin is a freak when it comes to back and hypertrophy training. Let’s just say he went nuts and put together a crazy back training day. http://youtu.be/oE3AcoQU8vI...
  • Christian Anto: wk9 day2 SPF Nationals
    Well it is bench day at NBS Fitness which is the scariest day for me since I never know how my triceps are going to hold up. Today they barely did just that, “hold up”. we decided to use ...
  • Christian Anto: wk9 day1 SPF Nationals
    Today did not go quite as Well as I had hoped. The my last 2 working sets of max effort squats were close but high, and I felt as though I could not open my hips and keep my knees out defending not ...
  • Christian Anto: wk8 day5 SPF Nationals
    2nd Bench day. I am replacing my speed bench day with another “max effort day” but keeping it lighter to work on movement patterns. last week I stayed at 225 lbs this week is 236lbs ...
  • Christian Anto: wk8 day4 SPF Nationals
    speed squats and speed deads went pretty well today. I have been staying out late do to festivals in the area and was not expecting to feel as good as I did during this training session. 90% of my ...
  • Christian Anto: wk8 day3 Extra workout (back day) SPF Nationals
    So teammate Austin loves tot rain back on a day all by itself. Now that we are planning on hitting the platform on the same time I cam able to train with him much more often. Sorry but no video ...
  • Christian Anto: wk8 day2 SPF Nationals
    It is Max Effort Upper again today and for me that means hoping that all my band work, massages, dry needling and warm ups keep me pain free throughout my pressing. I had teammate and massage ...
  • Christian Anto: wk8 day 1 SPF Nationals
    Originally I wanted to do this whole block using specialty bars and no box. I felt that I needed to make an extreme change since I have yet to utilize all the chains in the gym. I decided to go for a ...
  • Christian Anto: wk7 day4 SPF Nationals
    -Bench 3×8: 225 (pain started) -incline DB press 3×8: 75-85-75 -A1: banded shoulder work 3×10 -A2: grenade ball Tri. Ext. 3×10 – 1.5 front/side/rear delts 2×7: 7.5lbs ...
  • Christian Anto: wk7 day2 SPF Nationals
    Today do not go quite as I had planned to. I had both arms rock taped to relieve some of the tension that I was having due to my still unknown injury. This tape was the only thing that kept me going ...
  • Christian Anto: wk7 day1 SPF Nationals
    So I’m having issues with YouTube. but finally got a video to load. Today I tried a suggestion that coach David Allen made a couple months ago. It was to move the hand position on the cambered ...
  • Christian Anto: Week 6 day 4 SPF Nationals
    so today failed yet again attempting to do speed bench. I go tto about my fourth set and gave it up due to increasing tricep pain. After training I had about a 2 hour rest period then got my triceps ...
  • Christian Anto: week 6 day 3 SPF nationals
    Speed everything -Squats (8×2): 300 + 6 chains (no belt) -Deads (6×1): 315 + chain progression each set (2 chains each set) -Dimmel RDL’s (3×10) – seated banded hamstring ...
  • Christian Anto: week 6 day 1 SPF nationals
    Today was brutal! First time on the EliteFTS Spider bar and it owned me (Bar is about 80lbs). -Spider bar: 3×3 -RDL’s: 6×8 -45 Deg. Hyp. (Focused on glute activation): 4×15 ...
  • Christian Anto: week 5 day 3 SPF Nationals
    –55% straight weight speed squats: 8×2 @ 335 –NCL Deads max Reps 1.25″ def.–no belt– straps– Opp. Stance 500 for 6 –Barbell complex 4×10 @ 135 ...
  • Christian Anto: week 4 day 4 SPF Nationals
    Today was my first day attempting speed bench in about two months. I was not in excruciating pain but it definitely irritated my triceps. I don’t think I will be doing much of this during this ...
  • Christian Anto: week 4 day 3 SPF Nationals
    Today is the first day in a very long time that I missed a lift. I decided on this max effort variation at the last minute. That and the energy at the gym was just not behind me today. Speed squats ...
  • Christian Anto: wk4 day 2 SPF Nationals
    Had a little tricep pain after these Push Presses. Push press 3×3: 185-200-215 A1: Incline press 15-12-10-8-6 A2: blast strap rows ^same reps A1: close grip bench 8×8 (135) A2: blast strap ...
  • Christian Anto: Wk4 Day 1 SPF Nationals
    today I felt like I punked out. I felt that my strength movement was really good but my volume training was crap. I need to change up my accessories and focus more on my hamstrings which will be done ...
  • Christian Anto: wk3 day3 SPF Nationals
    So me and my NBS fitness teammate Porter Wood traveled up to Cincinnati Ohio to help the rest of our teammates at the women’s Pro-Am. Laura Sweatt was kind enough to let us train at her ...
  • Christian Anto: wk1 day2 SPF Nationals
    Push Press 3×5: (165-185-195) Incline DB 15-12-10-8-6 Pec deck 3xfail: 150 F,S,R delt raises pyramid Slingshot Pulldowns 10×10 http://youtu.be/CJNxld_h6Us...
  • Christian Anto: wk3 day1 SPF Nationals
    So today I had to call an audible on my lifting and change some accessories up due to my strength lift destroying my lower back. I have not used the cambered bar In well over 4 months and it took its ...
  • Christian Anto: wk2 day4 SPF Nationals
    This day mimics wk1 day4. Technically, outside of main lifts all my accessories will be the same for a 3 week time frame. I also had my triceps dry needled today, let’s hope the pain was worth ...
  • Christian Anto: wk2 day3 SPF nationals
    This week I video my awful attempts at the power snatch, and attempt to blow my eyeballs out of my head with lots of reps. – Power Snatches – NCL, 1.25″ Deficit: (455×10) ...
  • Christian Anto: wk2 day2 SPF nationals
    Went a whole day without tricep pain while doing pressing motion. Progress -NCL Bench (max reps): DB Bench 110×9 -DB Seated OH Press (15-12-10-8-6): 40-45-50-55-60 (lbs) -pec dec flys (3 x ...
  • Christian Anto: wk2 day1 SPF Nationals
    After reading what was programmed for today, I felt nothing but nervous because all I interpreted it as was death! The instructions were simple “max reps”. I could practically feel the ...
  • Christian Anto: wk1 day4 (17wks out) SPF Nationals
    I was very nervous today as it was on my training schedule to do explosive movements with my body. If you have been following me as of late you are aware I’m dealing with some tricep issues. ...
  • Christian Anto: Wk1 day 3 (17 wks out) SPF Nationals
    Today was the first day of off-season training then I got to experiment with explosive work. I am going to start trying to learn some Olympic movements. I refused to say Olympic lifts because my form ...
  • Christian Anto: wk1 day2 (17wk out) SPF Nationals
    So for about the last two months benchpress day has been nothing but rehab for me. I felt like testing where that rehab has gotten me today. Instead if the programmed 3×3 I went ahead and did a ...
  • Christian Anto: SPF Nationals week 1 day 1 "off season" 17 weeks out
    Today started my off season training. I have not done high volume in a long time as my last log stated due to being stranded in a strength phase cause of tricpe injury and deciding if I was going to ...
  • Christian Anto – New Maxes Squat and Dead
    After being in strength phase for almost 2 full cycles due to tricep injury and backing out of mees I got the okay to set my new maxes. Everything went as planned as I hit a 605 squat and an ugly 605 ...
  • Speed Bench 12-29-13
    I was very cautious going into speed bench training today as I am still trying to shake this tricep pain, possibly tendentious. I went 50% of my raw 1RM today with a little extra chain and was able ...
  • Speed Squat/Deads 12-27-13
    Both Speed movements felt good, I have changed hand setup for squats to relieve some of the pain in my triceps in the form of a three finger hold. I will stick with this as long as I have any amount ...
  • ME Bench Holiday Training: 12-24-13
    *Incline Bench w/ chain: top 3×3 (185 + 4,6,8,10 chains) *OH Press: 3×5 (135 – 2x 185) *Bent Over Rows: 3×8 (185) – Next two exercises I tried from watching David’s ...

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