@ Spar4tee: Haha, didn’t coordinate the ‘PR’ hoodie with the PR, I promise.
@ Black: Thanks man!
I didn’t think at all that I’d get even close to this. I decided to do some beltless pulling just because I haven’t in a while. 605 x 1 was super smooth, so I decided to push it a bit, and I’m glad I did.
I’d like to see what I can get with a belt/if there’s any real difference.
I think in the deadlift the belt just helps with form and positioning.
[quote]spar4tee wrote:
I think in the deadlift the belt just helps with form and positioning.[/quote]
Ya, that’s what I think…however, I’ve gotten into arguments before with people who believe that you can pull significantly more with a belt. I’ve always believed that you can maybe eek out a bit more, but not much more. IMO, wearing a belt helps more with reps as it helps keep form better.
[quote]ebomb5522 wrote:
[quote]spar4tee wrote:
I think in the deadlift the belt just helps with form and positioning.[/quote]
Ya, that’s what I think…however, I’ve gotten into arguments before with people who believe that you can pull significantly more with a belt. I’ve always believed that you can maybe eek out a bit more, but not much more. IMO, wearing a belt helps more with reps as it helps keep form better. [/quote]
I think the people that pull a lot more with a belt than without only do so because they actually attempt more with a belt because they feel more comfortable with it and likely have some issues with their lifting technique or sequencing which the belt helps remedy.
I’m with Evan on the belt for reps/eeking out a little more. It’s only squats I find a completely different beast without it, but again, this is more applicable the higher reps I go.
OH YEAH. Sick pull Evan. I can see 500 in the not too distant future for me but 600+ range is really impressive. A lifetime goal of mine is to get as close to 700 dead as I can.
sick work man, awesome yearly progress
Awesome pull Evan, still doing some real impressive stuff!
Jeez nice dead. That is some great progress. Coming up to triple BW.
@ Jake: Ya, squatting beltless is much tougher. Go get that 700 dead!
@ parsley: Thanks man, appreciate it!
@ PB: Thanks brota!
@ Ya, I’m getting close at 220 now, but I did hit a 3xBW deadlift when I was down at 200 in contest prep. I hit 605 when my weight was around 201. 660 at 220 or 700 at 230 would be much nicer : ).
1.5.12
Arms
Cross Body Curls
25 x 30 LR
Close Grip Decline
Worked to 315 x 6
225 x 6 (4 negative, pause, hold at flex)
EZ Preacher Curls (4 negative)
Warmups
90 + bar x 4 + 4 negatives
90 + bar x 4 + 4 negatives
Giant Set (done continuously)
Cable Drag Curls x 8
Rope Pushdown x 10
Palms Forward Dumbbell Curls 3 eccentricx 8
Plate Loaded Bench Dips 3 eccentric (90) x failure 10-15
X 3
JM Press
95 x 20, 20
115 x 15
Machine Preacher/Hammers
8/8 LR
X 3
Triceps + Biceps stretch
20 minutes incline treadmill
Solid arm session. Strong, insane pump. Legs tomorrow.
1.6.12
Legs
Heels Elevated Front Squats
Paused reps:
Worked up to a very easy 365 x 1
Continuous tension:
315 x 6, 8
Leg Press (45-60 seconds rest) continuous tension, deep reps
7 pps x 20, 20, 20, 20
8 pps x 20, 20
Lying Hamstring Curls (4 second eccentric)
Worked up to 110 x 8, 8, 8 then drop 1 pin each time going to failure at each with tempo
(8 dropsets?)
Leg Extensions (4 second eccentric)
130 x 20
Extended Dropset
190 x 10 drop 1 pin each time (150, 130, 110, etc…) going to failure each set with tempo
Wow.
Quad Stretch
Hamstring Treadmill Walks
2 minutes
Back Squats
315 x 23
Leg Press Calf Raise (3 negatives)
6 pps x 20
8 pps x 14
Very solid leg day. I did the paused front squats kinda to warm up for the continuous sets, and 365 was incredibly easy. Prob could have done 3-5. 315 x 8 continuous is a PR for me. Volume on the leg press was painful, and so were the dropsets that I did…a tough technique that I encourage everyone to try.
315 x 23 after all that was good. Didn’t go to absolute concentric failure, but I was damn near close.
One hell of a leg day. 3 plates extended-widowmaker squatting post-fatigued must feel amazing pump wise even though like death challenge wise. I remember doing 2 plates after everything else when I focused on front squats for awhile and it felt pretty awesome.
Gawd there is a lot of strength going on here. Even with the volume.
1.7.12
Bike HIIT
5 minute warmup
10 intervals (15/45)
5 minute cool down
Arm Circuit
V Grip Pushdown x 8
2-Arm Bentover Kickback x 8
Bench Dips x 8
Fixed EZ Lean Curls x 8
DB Hammers x 8
Rope Curls x 8
3 times through
1.8.12
25 minutes step mill
Ab work:
Swiss Ball Rollouts x 10
Planks x 60 seconds
3 times
Rope Crunch/Rope Side Crunch
8/6 LR
X 2
Rope Crunch (1 all out)
25 reps
100 KB Swings with 35 lb bell (done in one nonstop set)
Elliptical
15 minutes
Cardio, core, and some extra arm work.
@ Ryan: thanks man, was pretty pleased with this leg day.
@ jake: ya I love front squats, probably even more than back squats as I always feel like I get more out of them. Im going to start doing them more as my main movement and try to work up to an all time PR.
Body weight update. I weighed 225 first thing in the morning and still have visible abs, which I did not have at all last time I was around this weight. I will most likely look at add 5-10 more lb, but not right away. I am a big believer that you don’t need to get fat to make progress on body parts. I brought up my lat width a ton without gaining weight and I even brought it up some in the beginning of prep. I think the 12-15 percent range is perfect for me for adding size and I will look to add size to my arms in the coming months. I am looking into an arms specialization type split that I will utilize for 6 weeks or so with the hopes that I can add a bit of size.
Stay tuned for more info on this.
Teach me how to bodybuild and specialize arms plz.
[quote]bugeishaAD wrote:
Teach me how to bodybuild and specialize arms plz.[/quote]
Haha yes please. Any tips for improving the peak on biceps for a front double biceps pose?
Also, great lifting all around. Your leg strength is just insane. This is where I’m coming for motivation on leg days!
@ Bug: u should too do we can both have better arms.
@ bigmac: try rotating your elbows up a bit instead of just flexing your arm straight out (dunno if that makes any sense). If anyone else has any suggestions, chime in!
Thanks man, love leg day : ).
[quote]ebomb5522 wrote:
@ Bug: u should too do we can both have better arms.
@ bigmac: try rotating your elbows up a bit instead of just flexing your arm straight out (dunno if that makes any sense). If anyone else has any suggestions, chime in!
Thanks man, love leg day : ).[/quote]
Makes perfect sense… I heard that from someone else earlier so I’ve been playing around with that for posing. Any tips on training for making structural improvements to the biceps head that’s most visible in that pose (I believe it’s the long head)? That’s what I was trying to ask, prob should have phrased my question better lol.
1.9.12
Incline Bench Press (5/3/1)
Warmups
220 x 3
255 x 3
285 x 6 (nice)
(normal grip/narrow/wide)
225 x 6
(2 sets at each position, 6 total)
Focus on full ROM, squeezing, and speed with these 6 sets
Close Grip Decline (thicker bar, elbows tucked)
275 x 4
(4 negatives, pause): 225 x 4x4
Standing Barbell Military Press
135 x 3x5
Wide Grip Bench Press To Neck
185 x 5
225 x 5
245 x 5, 5
225 x 5, 5
Dead Stop DB Extensions
40 x 6
50 x 6, 6, 6
Seated KB Tri-Set
Laterals (bottom face towards wall)/Front Raise/Clean + Press
Trying something a little new. After thinking a ton about arm size/girth, it seems that most of the guys that have very large arms (barring a few) are very strong pressers, not surprisingly. I am going to give a modified Push/pull/legs template a try, with more emphasis on the push/pull days. Today was heavy chest/triceps training with shoulder hypertrophy. Next push will feature lighter chest work and heavier shoulder work, with an equal amount of triceps work.
Here is the split:
Push
Pull
Off
Push
Legs
Pull
Off
As you can see, I only hit legs once a week, which is more than enough for me. The second pull day will not have any low back intensive movements, and will primarily consist of hypertrophy work and biceps work. I want to get my pressing strength up and see if this will help build arms. I’m going to give this a 2 week “test period” before I go back to school to see if I want to continue with it for 3 months or so.
Any comments/critiques are always appreciated.
Today’s highlights consisted of the 285 x 6 incline press, which felt very strong. Slowly getting this movement back to where it can and should be strength wise.
1.9.12
Meal 1) 1 cup quick oats, 2 scoops protein, ¾ tbsp. almond butter (60 carbs, 55 protein, 10 fat)
Peri-Workout: 75 grams Karbolyn, 40 grams intra blend, 60 grams whey isolate
Meal 2) 6 ounces chicken breast, 325 grams sweet potato, ½ tbsp. coconut oil (45 grams protein, 8 grams fat, 65 carbs)
Meal 3) 5 omega 3 eggs cooked in VCO, 1 cup Fage, 3 slices sesame Ezekiel bread (25 grams fat, 52 grams carbs, 55 grams protein)
Meal 4) 1.5 cups raw milk, 1.5 scoops protizyme protein, ½ scoop delicious greens 8000, ½ cup cookies and cream coconut milk ice cream (20 grams
fat, 40 grams carbs, 60 grams protein)
Meal 5) 6 ounces grass fed steak, 160 grams potatoes cooked in VCO (15 grams fat, 36 grams protein, 35 grams carbs)
Meal 6) 4 omega 3 eggs cooked in VCO (25 protein, 20 fat)
330 carbs, 100 fat, 330 protein
Calories: 3,540
Pretty solid day of eating. Calories at 3,540 gives me sufficient nutrients to grow without going overboard. 3500-4000 calories is right where I want to be.