You are the high-rep king. But very strong across the board.
[quote]jake_j_m wrote:
You are the high-rep king. But very strong across the board.[/quote]
Haha, yep…I love em’ for legs.
Short-ish term goal is 315 x 20 on front squats. Will definitely get a video when I do that : ).
1.19.12
Arms
Warmup/Pump Sets
Pushdowns/Cable Curls
15/15
3 sets continuously
Decline CGBP
worked up to 315 x 5
Alternating Dumbbell Hammer Curls (3 second eccentric)
40 x 10 LR
w/ Fat Gripz: 35 x 8 LR
50 x 8 LR
FG: 35 x 6 LR
Seated French Press (4 second eccentric)/Palms-Forward DB Curls
Bar + 50 x 10/25 x 10
Bar + 70 x 10/25 x 10
Bar + 70 x 10/30 x 10
Dumbbell Incline Preachers/Cordova Pushdowns
35 x 8 LR/15 LR
35 x 8 LR/15 LR
35 x 8 LR/15 LR
40 x 8 LR/15 LR
Giant Set:
Reverse EZ Curls/V-Grip Pushdown/Bench Dips/Forward Lean Curls/Rope Curls
10/8/8/10/12
x 3
Strong, effective, fun arm day. Will be taking the next three days off from lifting until I go back to school on Monday and my usual training partner and I start again. Will be modifying my split slightly.
How do you know it was effective?
jk
edit: I think I’ll use this as a template for my arm day this afternoon. luv.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
You are the high-rep king. But very strong across the board.[/quote]
Haha, yep…I love em’ for legs.
Short-ish term goal is 315 x 20 on front squats. Will definitely get a video when I do that : ).
[/quote]
Probably will hit that before I hit 315 x 20 back… “fml”
[quote]bugeishaAD wrote:
How do you know it was effective?
jk
edit: I think I’ll use this as a template for my arm day this afternoon. luv.[/quote]
Shit i was thinking the same thing
[quote]ebomb5522 wrote: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.
[/quote]
Speaking as a law student: now why would you want to go and make a terrible decision like going to law school? It’s not too late to turn back!
1.22.12
Upper Power
Incline Bench Press
135 x 5
185 x 5
225 x 5
275 x 5
295 x 1
315 x 1
325 x 2
225 x 5 (3 eccentric, no lockout)
Seated BTN Press (smith)
135 x 5
185 x 5
205 x 3
135 x 5, 5
Single Arm Barbell Rows (25s, 3 eccentric)
50 x 6 LR
75 x 6 LR
100 x 6 LR
125 x 6 LR
Close Grip Pulldowns (4 eccentrics)
14 x 6
18 x 6
Stack x 5
EZ Preacher
Worked up to 70 + bar x 6
Lying Behind Head EZ Extensions
Worked up to 130 + bar x 6
DB Hammer Curls
40 x 12
Changing the split. I’ll update with more details later. Awesome day though. First day back at school and everything felt strong and powerful. Body weight was 226 first thing in the morning.
Allright guys, here is what my current plan is going forward.
My goals are to bring up my arms and also work on constantly getting stronger/adding weight to the bar. I am doing a modified PHAT routine that will look like this:
Upper Power
Legs
Rest
Chest/Shoulders
Arms
Back/Traps/Calves
Rest
Repeat
I am only hitting legs once a week as I always feel that I need a full week of recovery from leg days and I also don’t need to bring up my legs so one day is enough. I am pretty excited about this split and the progress I will make with it.
1.23.12
Legs
Heels Elevated Front Squats
135 x 10 (continuous)
185 x 10 (continuous)
225 x 20 (continuous)
315 x 12 (cont till 10)
365 x 4 drop to 225 x 20 (continuous)
Lying Hamstring Curls (4 second eccentri)
50 x 12
90 x 10
Dropset
130 x 12 to 90 x failure to 50 x failure back up to 110 x partials to failure
Leg Press (3 second eccentrics, no lockout)
5 pps x 15
8 pps x 10
Strip Set
10 pps x 15 to 8 pps x failure to 6 pps x failure to 4 pps x failure
Smith RDL
135 x 15
225 x 15
275 x 15, 12
Leg Extension (4 eccentric, pause at top)
Extended Dropset
250 x 10 to 6 drops, 2-4 reps at each weight, increase negatives each time
Standing Single Leg Curl
50 x 15 LR
50 x 10 - 10 second hold - 8 - hold to failure
Crazy leg day. I’m really loving the heels elevated front squats and the higher reps/continuous tension. The pump is insane with 225 x 20 + with continuous tension. 315 felt strong, and 365 felt great also. I’ll look to keep adding reps/weight to the bar with this exercise. The leg curl Dropset was sick, had to just sit there for a minute to recover. Leg press was insane also.
1.24.12
Cardio, Calves, Abs
Incline Treadmill
25 minutes
Elliptical
15 minutes
Standing Machine Calf Raise
1 x 14 DC Style (5 second negative, 10 seconds stretch each rep)
Swiss Bar Rollout/Plank
12/60 seconds
3 sets
Standing Rope Crunch/Standing Rope Twist Crunch
8/6 LR
3 sets
Just the usual off day work.
1.25.12
Chest/Shoulders
Decline Bench Press
135 x 20
185 x 20
225 x 20
275 x 18
Machine Dead-Stop Press
3 x 8
Flies/Incline Bench (5 second negative, 3-5 second hold at stretch)
10/85 x 8
10/55 x 8
Partial Laterals/Machine Laterals/Glass Laterals
35/20/15
3 rounds
Behind Back Dead-Stop Smith Shrugs
2 x 8 (3 second holds at top)
20 minutes incline treadmill.
Pretty solid chest/delt day. Pump was nice, tempo was up, felt good. Arms tomorrow, then back Friday.
Hi Evan,
I had a question about your leg days:
I’ve been incorporating some of your leg routine into my own recently. I generally run 6x/week BBB with added volume. That’s relevant because it involves hitting legs 3x/week and operating under rest period constraints (typically ranging from 60-120 seconds, though I usually operate in the 75-90 range). Your squatting, leg press, SLDL, and lying leg curl approaches have added a lot to my workout, but I sometimes wonder how I should incorporate them into the 3x week split.
The first question would be how you handle rest periods between sets on leg days. I’m particularly interested in your leg pressing: using my usual BBB rest periods, I find that I have to drop the weight quite a bit by the end, and I’m wondering whether you approach your leg pressing that way or allowing more rest for, e.g., three full strength sets instead of one full strength then two more being under the time constraints.
My second question would be how you would recommend those exercises be incorporated into a 3x/week leg program. BBB is split into days where the rep ranges are 13-15, 10-12, and 8-10. Right now, I’m using the leg press three-sec descent and dead stop, along with controlled decent SLDL and the high rep leg curls on my highest rep day. Do you think that those sort of exercises really only lend themselves to being done once a week to recover, or would/could you add them to, say, one of the other two leg days as well. Just thought I’d get your views.
Thanks,
The3
Evan is there any ryheme or reason as to why and when you decide to crank up the reps? Just by feel the day of or is it part of your overall scheme of things? Either way even with those high reps weights are up there. Dman strong
1.26.12
Arms
Rope Pushdowns/Reverse EZ Cable Curls
15/15
3 rounds
Spider Big EZ Bar Curls
20 + bar x 4x12
Incline EZ Ext
20 + bar x 15, 15
Leaning Barbell Curls
65 x 4x12
Reverse Grip Pushdown/CG Incline
20/15
3 rounds
Giant Set
Cable French Press x 8
Cordova Pushdowns x 8 LR
Rope PD x 8 LR
EZ Bar Curls x 8
DB Hammers x 8
Rope Curls x 8
3 rounds
DC Biceps and Triceps stretch
60 seconds on all
20 minutes elliptical
Nice arm session. Pumped some blood in there…felt great.
has your diet changed at all lately? more cals? your strength is retarded
Having not posted a comment in like 5+ workouts… I feel obliged to say- awesome as always. Never seen anyone go high rep as ridiciliously well. Also- I like spider curls a lot, very weak at them though.
[quote]The3Commandments wrote:
Hi Evan,
I had a question about your leg days:
I’ve been incorporating some of your leg routine into my own recently. I generally run 6x/week BBB with added volume. That’s relevant because it involves hitting legs 3x/week and operating under rest period constraints (typically ranging from 60-120 seconds, though I usually operate in the 75-90 range). Your squatting, leg press, SLDL, and lying leg curl approaches have added a lot to my workout, but I sometimes wonder how I should incorporate them into the 3x week split.
The first question would be how you handle rest periods between sets on leg days. I’m particularly interested in your leg pressing: using my usual BBB rest periods, I find that I have to drop the weight quite a bit by the end, and I’m wondering whether you approach your leg pressing that way or allowing more rest for, e.g., three full strength sets instead of one full strength then two more being under the time constraints.
My second question would be how you would recommend those exercises be incorporated into a 3x/week leg program. BBB is split into days where the rep ranges are 13-15, 10-12, and 8-10. Right now, I’m using the leg press three-sec descent and dead stop, along with controlled decent SLDL and the high rep leg curls on my highest rep day. Do you think that those sort of exercises really only lend themselves to being done once a week to recover, or would/could you add them to, say, one of the other two leg days as well. Just thought I’d get your views.
Thanks,
The3[/quote]
I don’t know a whole lot about the BBB template, but my limited knowledge tells me you want to incorporate those exercises that give you the most bang for your buck for legs since you only do one of them. I would personally probably do leg press on the high rep days, front squats on the 8-10 and SLDL on the other. I recommend front squats over back squats because they place less strain on the lower back and with a template that I can assume also has you doing low-back intensive back exercises, this is a must.
I really never have set time limits or defined rest periods on my leg days, or any day for that matter. Rather, I tend to rest just as long as I need to, which usually means catching my breath. I usually rest between 45-75 seconds if I’m not using a special technique that has me resting less. I also tend to work up to 1 or 2 top sets and go all out on them, so I’m not resting between tons top sets. I have always found that on my big exercises, working up to 1-2 heavy or all-out sets works best as you don’t have to worry about reducing the weight to reach a certain rep range.
Hope this answers your questions, let me know if you have others.
@ Ryan: Haha, well, I enjoy high rep work on leg day a ton. I have always found that my best gains come from high reps with heavy weights. While it’s pretty damn taxing, you definitely feel unstoppable doing high rep leg work. For other bodyparts, I really go by feel. I didn’t want to go heavy on decline bench press, so just decided to see what I could do with 275. I tend to do that from time to time.
@ Black: I’ll post a sample diet, but my cals haven’t increased at all. I think I’m just kinda on a ‘training high’ right now. Everytime I hit the gym, I just feel unstoppable.
@ Jake: Haha thanks man, ya like I said above, I really love high rep work, but I still have one day where I am going for strength and lower reps (upper power day). Ya, spider curls are awesome. I feel them much more than regular preacher curls.
Here’s today’s food log.
1.26.12
Meal 1) 4 omega 3 eggs cooked in VCO, 3 slices lean turkey bacon
Meal 2) 1 cup quick oats, 2 scoops protein 1.5 tbsp almond butter
Meal 3) 1 boil-in-bag basmati rice, 7 ounces chicken breast + hot sauce, 4 grams fish oil
Peri-Workout: 3 scoops BCAA, 35 grams carbs, 40 grams whey isolate
Meal 4) 1 boil-in-bag basmati rice, 2 slices sesame Ezekiel bread, ½ tbsp. mac nut oil, 4 grams fish oil, 7 ounces chicken breast
Meal 5) 5 omega 3 eggs, 2 slices lean turkey bacon, 3 slices sesame Ezekiel bread
Meal 6) 3 brown rice cakes, 3 tbsp almond butter, 2 scoops humapro