[quote]spar4tee wrote:
[quote]ebomb5522 wrote:
[quote]spar4tee wrote:
1:02 1:09 1:14 nutgrab lol. Great pulling as always man.[/quote]
Lol…thanks bro. [/quote]
I see you edited it lol[/quote]
Hahaha, I turned the camera on, and realized I wasn’t ready, so I walked around for a bit…had to cut that out lol.
Eh just casual 235lb push press for reps… you beast! Nice workout there.
Do you usually include blast straps for stuff like the maltese fly/pushups, or are you just throwing them in to prep for the rings?
[quote]bigmac73nh wrote:
Eh just casual 235lb push press for reps… you beast! Nice workout there.
Do you usually include blast straps for stuff like the maltese fly/pushups, or are you just throwing them in to prep for the rings?[/quote]
I actually haven’t done blast strap work in a while, but I want to start back up doing it as it can help with development a ton. Also in prep for the rings.
Good stuff man. I have been following along for a while, and congrats on your victory. No doubt you’ll win that pro card soon.
Quick question…I know you can’t really disclose what you and Layne did during contest prep, but me being a big follower of his (well more like nuthugger), could you tell me if you cycled carbs at all, and does he still implement refeeds? I have used that method in the past with success, but I am opting away from cycling this time, but still using refeeds. Just wanted to pick ya brain a little. I do plan on using him in the future if I plan on competing…he is the man.
Keep beastin bro.
1.13.12
Legs
Paused Back Squats
135 x 5
225 x 5
315 x 5
365 x 4
405 x 4
405 x 8
Lying Hamstring Curl (4 eccentric, 1 pause at top)
Extended dropset (keep same tempo on every set)
155 x 8 to 125 to 110 to 95 to 80
Back to 125 x partials to failure
Leg Press (3 second negatives, no lockout)
5 pps x 15
8 pps x 12
10 pps x 18
Normal tempo
10 pps x 30
Barbell RDL (using 25s, bottom half reps)
145 x 20
195 x 20, 20, 20
Solid leg session. Not a ton of exercises, but intensity was high. Pretty happy with the pause squats, 405 x 8 wasn’t to failure. Will look to get 455 x 8 paused as a medium term goal.
10 pps on leg press x 18 reps with 3 second negative and no lockOut was brutal, but the 30 rep set might have been worse lol.
[quote]ebomb5522 wrote:
10 pps on leg press x 18 reps with 3 second negative and no lockOut was brutal, but the 30 rep set might have been worse lol.
[/quote]
Good squatting as usual. I have to admire your high rep stuff, it’s still a bit of a mental block for me as I’ve never done any heavy squatting past like 10 reps and find it pretty crazy at that amount. I can see super high rep leg training in my future though for sure.
1.14.12
Pull 2
Kayak Rows
3 x 8 LR (15-20 seconds rest)
Reeves Single Arm Dumbbell Concentration Curls
35 x 8, 8 LR
25 x 15 LR, 35 x 8 LR
Single Arm Cable Rows to Hip
3 x 8 LR
Giant Set
Reverse EZ Curls/Incline Dumbbell Curls/EZ Cable Drag Curls/Rope Curls
8/8/8/8
3 rounds, 30 seconds rest
Barbell Rows (feel)
135 x 20
225 x 10
135 x 15
Cross Bodies/Hammer Curls
10 LR/Failure
Zottoman Curls/Palms Forward/Hammers
8/failure/failure x 2
Just some light biceps and back. Nothing crazy.
You could try next back workout an exercise i call kayak pulldowns. Its a pull down using the normal pulldown bar with a wide grip but leave one arm completely stretched and pull the other in an arc trying to put your elbow in the opposite back pocket. Hold at the peak then reverse. Alternate arms. Then once you are toast and cant do those do normal pulldowns both arms.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
10 pps on leg press x 18 reps with 3 second negative and no lockOut was brutal, but the 30 rep set might have been worse lol.
[/quote]
Good squatting as usual. I have to admire your high rep stuff, it’s still a bit of a mental block for me as I’ve never done any heavy squatting past like 10 reps and find it pretty crazy at that amount. I can see super high rep leg training in my future though for sure.[/quote]
Ya, higher rep squatting is very mental, but I enjoy it. Definitely something to help with overal leg growth/thickness.
[quote]ryanbCXG wrote:
You could try next back workout an exercise i call kayak pulldowns. Its a pull down using the normal pulldown bar with a wide grip but leave one arm completely stretched and pull the other in an arc trying to put your elbow in the opposite back pocket. Hold at the peak then reverse. Alternate arms. Then once you are toast and cant do those do normal pulldowns both arms.[/quote]
Hmmm, that sounds pretty sick…I’ll definitely have to try it out!
Cool back/bi’s workout. Biceps giant sets are just sick. You ever check out the compounding giant set that CT worked with X during one of the Indigo Boot Camps? Man the pump from it is crazy lol.
Also, saw your response about the blast straps- sounds good. I haven’t done any traditional blast straps stuff, but I recommend that for any of the stuff where you try to mimic ring work, you look into the “hollow body” position. It makes a huge difference in ab/lat involvement in the ring exercises. One of the guys who went to the most recent Boot Camp dropped a post in one of my logs about it, so I’d be glad to provide a link if you’re interested.
Keep up the good work, I’m taking notes haha
[quote]bigmac73nh wrote:
Cool back/bi’s workout. Biceps giant sets are just sick. You ever check out the compounding giant set that CT worked with X during one of the Indigo Boot Camps? Man the pump from it is crazy lol.
Also, saw your response about the blast straps- sounds good. I haven’t done any traditional blast straps stuff, but I recommend that for any of the stuff where you try to mimic ring work, you look into the “hollow body” position. It makes a huge difference in ab/lat involvement in the ring exercises. One of the guys who went to the most recent Boot Camp dropped a post in one of my logs about it, so I’d be glad to provide a link if you’re interested.
Keep up the good work, I’m taking notes haha[/quote]
I haven’t tried the CT giant set, wanna throw up a lInk?
Definitely would like to see what you’re referring to regarding the hollow body position.
1.15.12
Cardio, Calves, Abs
Bike HIIT
5 minutes warmup
3 x 30 seconds intervals/90 seconds easy
4 x 15/45
3 x 20/45
5 minutes cool down
Ab Giant Set
Rope Crunch (heavy) x 6
Leg Raise w/eccentric as slow as possible x 4
Pallof Press x 8 LR
Rope Crunch (light) x 20
3 times
DC Leg Press Calf Raise
6 pps x 12 (5 second negative, 10 second stretch)
The usual off day work. Heavy incline bench/push tomorrow, get excited.
[quote]ebomb5522 wrote:
I haven’t tried the CT giant set, wanna throw up a lInk?
Definitely would like to see what you’re referring to regarding the hollow body position. [/quote]
Here’s a link to the .pdf with the gian set (it’s under Day 1-PM)
http://www.T-Nation.com/img/livespillPdfs/ProfXBootCamp1.pdf
And here’s the hollow body info from the post that Serge A. Storms left in my Indigo log:
"Try doing everything you did in that circuit while maintaining what they call the “hollow body” position. For example, on the V-ups, when you come down, don’t let your lower back lose contact with the ground at any point. This is more in-line with what the way C.T. is teaching this stuff. There is always a slight rounding of the lower back in all ring movements. This will also prevent you from losing that full-body tension in the v-up bottom position. Instead, you want to maintain tension with that lower back really pressing against the ground. The “leg lowering test” can help build strength for this.
It’s actually kind of hard to learn, because we were mostly taught to keep the back in the opposite position for athletic and lifting movements.
Take the feel you get from the rounded back on the v-ups and bring it to the ring pull-ups and pushups. With pullups, this would mean your feet would be in front of you. Since your rings are low, you’d need to either have the ab strength to do L pullups (it will come), or you could keep your heels on the ground while tensing your abs into that hollow body form and use some of the assistance from your heels touching the floor. You’ll feel that the lats get worked from a different angle this way.
There is a synergy between the lats and abs that doesn’t seem to happen if you allow any arch to creep into the lower back. I’ve read some back training articles suggesting that all rowing/pulling should be done with a slight arch in the lower back. This is the opposite.
That change alone will have your entire core completely FRIED at the end of one of those sessions."
I’m about to start a PHAT cycle: any advice on sets per workout or the program at all?
1.18.12
Back
Reverse Grip Pulldowns
120 x 15
200 x 15
300 (stack) x 8 (normal tempo) + 6 (4 eccentrics
Close Grip Pulldowns (2-4-1)
2 x 12
Deadstop DB Rows (3 eccentric)
120 x 2x8 LR
Partial Pulldowns
2 x 10
Rack Pulls (4 inches below knee)
605 x 4
495 x 14
(neither to failure)
Sick day. Gonna hit legs tomorrow.
1.18.12
Legs
Heels Elevated Front Squats (continuous tension, 3/4 lockout)
135 x 15
225 x 25 (wow)
315 x 11
315 x 10 (7 continuous)
225 x 20
Single Leg Standing Hamstring Curl
90 x 10 LR (4 eccentric, 1 hold)
Dropset
90 x failure to 80 x failure to 60 x failure to 80 x partials to failure LR
Leg Press (3 second eccentric, 3/4 lockout)
5 pps x 10
8 pps x 10
10 pps x 10
(this was a tough leg press)
Dumbbell RDL
75 x 20
105 x 20
120 x 20, 15
Very hard leg session. Front squats killed me to start lol, did a lot more volume than planned. 225 x 25 as a warmup to 315 was brutal. I KILLED 315 for 11 continuous tension reps, a PR for sure. Everything else was done for feel, and I felt it a ton.
Cool training as always. You plan on competing this year right?
my god that pulldown/back strength is ridiculous lol, your the best
BigMac: Thanks for the links and info bro, appreciate it a ton!
Break: PM me so I can give you a more detailed answer.
Spar4tee: I am actually not sure what my competition schedule for the future looks like. I will very likely be starting law school in the fall, so I don’t want to diet during that time (or at least for the first part of it). I would ideally shoot to do a pro qualifier show in 2013.
Black: Thanks bro, was a pretty strong day. The pulldowns/rows were strong and I was very happy with the rack deads.