Just curious: are you full-on in bodybuilding, or have you thought about doing a powerlifting meet at any point? On the one hand, you’re just a really strong guy in general on all of those three exercises; on the other, I guess, it’s unclear to me as to how well high-rep stuff like you do would carry over to doing something like a 1RM. Just thought I’d see whether you had ever given some thought to competing in that as well.
I also did the reverse seated pulldowns yesterday. 'Mazing feeling. Now i have to try some banded deads as I have no chains. Those loom brutal
@ Deat: Lol, and no problem man!
@ Tim: I think it was your internet because it didn’t seem too fast when I watched it.
@ 3commandments: I’ve definitely considered doing a powerlifting meet before. I’d need to start bench pressing agin though, and I don’t like it lol…Ideally, I’d like to train specifically for the three lifts and come in with a total somewhere around 550-600 lb squat, 650-700 deadlift, and 350-405 bench.
@ Ryan: I like the bands more than the chains tbh because I think the constant resistance they provide is unique and forces you to exert more force on the concentric, but also put more stress on the eccentric. Enjoy : ).
I also enjoy curlz with bands. Either by them self or anchored on an EZ bar could be my favorite bicep movments. Insane peak contraciton.
[quote]ryanbCXG wrote:
I also enjoy curlz with bands. Either by them self or anchored on an EZ bar could be my favorite bicep movments. Insane peak contraciton.[/quote]
Ya, curls with bands are great.
CT wrote a while back about a curl technique with the EZ bar where you start with weight + bar + band resistance, do as many reps as possible, drop the band, do as many reps as possible, then do as many reps as possible with the band…insane pump.
Thanks for reminding me of that, I’m gonna throw those in Sunday : ).
No problem. Armz for me tomorrow and now i know my finisher. I never read that before and sounds amaizng
@ Ryan: Nice!
2.24.12
Cardio + Abz
Giant Ab Set
Plate on head situps x 8
Serratus cable crunch x 8 LR
10 second eccentric dragon flags x 5
Standing rope crunch x 8
Accentuated Swiss ball leg lowers x 5
Plate twists x 8 LR
10 sec bench dragon flag x 4
Rope Crunch x 8
Serratus Cable Crunch x 8 LR
Plate Twists x 8 LR
10 second flag x 5
Rope Crunch x 8
took 20-30 second tests after 3 exercises or so.
15 minutes incline treadmill
15 minutes elliptical
Weighed 221 this morning…down from about 225 on Monday. I am significantly leaner than when I started. Very excited about the results in such a short time. There’s something too this RFL…
2.25.12
Very Short Session
Standing Rope Crunch
3 x 8 w/ 10 seconds rest
1 RP set
12, 6, 5
Seated Calf Raise (2 seconds pause at top, 3 second eccentric, 3 second stretch every rep)
135 x 15
180 x 10
205 x 8
now fast reps
90 x 50 +
That’s all…was going to do cardio but just didn’t feel like it lol.
2.26.12
Arms
Seated Close Grip Eye-Level Dead Stop Press
185 x 4
Cluster: 185 x 5x1
Seated Hammers (same time)
52.5 x 11, 3, 3, 2, 2, 2, 2, 2, 2
75 x 7 LR, 2 LR
Dead-Stop EZ Extension
110 + bar x 11
EZ Bar Lean-Forward Curl
50 + bar x 12, 3, 3, 2, 2, 2, 2, 2
Cordova’s
‘6’ x 10, 4, 3, 2, 2 LR
Single Arm Machine Preachers
50 x 8, 2, 2 to 110 x 2 only negatives LR
Giant Set
V-Grip Pushown x 8
Lat Pulldown Curls x 8
Cable Row Rope Curls x 8
Pronated Kickbacks x 8
4 times through
Very solid arm session. I started off doing close grip floor press, but they were aggravating my pec a bit so I stopped them at 245. Wasn’t hard at all, but it just wouldn’t be smart, so I decided to give the close grip seated lockouts a try and they felt great.
Everything else felt very good…RFL is really providing some good results. I am down to about 220 and am hands down the leanest I have ever been at this weight.
On RFL, I have actually been feeling great. There really hasn’t been a ton of hunger and digestive-wise, I actually feel better than ever. I didn’t realize it until last night, but I have had little to no gas since starting RFL. Since dietary fat has been relatively low, but still existant, and I haven’t been having any carbs (except for fiber) I attribute this to not having carbs. I might take this as a sign that my body maybe responds better to lower carb digestive wise. I have never had trouble gaining too much fat while on high carbs, but gas has always been an issue even when I cut out gluten/wheat products. When I finish RFL, I am going to very slowly reintroduce carbohydrates, most likely just into my post-workout meal initially.
Regardless, I am very happy with it and definitely buy into it as a great solution for someone that is relatively lean looking to get to the next level in a short period of time.
Training looking good. I’m 100% convinced about RFL though… I’ve accidently got pretty lean (shit happens) but it is definitely my go to solution if bodyfat ever starts to get out of hand again.
2.27.12
Legs
Back Squats
Worked up to 455 x 5 then 315 x 20
Close Stance Leg Press w/ 3 Second Eccentric + No Lockout
5-8 pps warmups
Strip Set
10 pps x 10 to 8 x 10 to 6 x 10 to 4 x 10
Lying Hamstring Curl (3 eccentrics)
2 warmups
1 top RP set
12, 5, 2
A short but very effective leg session.
I haven’t back squatted in what seems like about 2 months or so, last heavy squat workout coming in early January, and 455 today felt awesome. 5 wasnt to absolute failure, they were deep and strong. Usually, it takes me a week or 2 to get back to real weight, so I was very pleased with how this felt.
Leg press was brutal and really took it all out of me, so I just decided to crush a nice RP leg curl set to finish off hammies and call it there.
This marks 7 days of RFL and I am very happy so far. I weighed 220 this morning, and am by far as lean as I have ever been at this weight. Crazy to see the progress I have made in just a few short months since my show.
Cardio/Calves/Abs tomorrow.
Curious: how long do your sessions typically last?
[quote]jake_j_m wrote:
Training looking good. I’m 100% convinced about RFL though… I’ve accidently got pretty lean (shit happens) but it is definitely my go to solution if bodyfat ever starts to get out of hand again. [/quote]
Ya, it’s definitely a great solution to just clean up a bit during the offseason.
[quote]The3Commandments wrote:
Curious: how long do your sessions typically last?[/quote]
Usually between 50-80 minutes depending on what I’m doing.
Making 455 look like nothing eh
[quote]jake_j_m wrote:
Making 455 look like nothing eh[/quote]
Haha, wouldn’t exactly say nothing, but I was happy with how 455 felt after not having weight on my back for nearly 2 months.
I’ll hopefully bump this number up to 7-10 in the coming weeks.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Making 455 look like nothing eh[/quote]
Haha, wouldn’t exactly say nothing, but I was happy with how 455 felt after not having weight on my back for nearly 2 months.
I’ll hopefully bump this number up to 7-10 in the coming weeks. [/quote]
The thing that prevents training from being massively demoralising is being able to come back to lifts and be at similar/better levels in not long. After not deadlifting for around 6 weeks… I’m going for a PR this week… if I hit one or near I’ll be as happy as you are with the squatting ha.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Making 455 look like nothing eh[/quote]
Haha, wouldn’t exactly say nothing, but I was happy with how 455 felt after not having weight on my back for nearly 2 months.
I’ll hopefully bump this number up to 7-10 in the coming weeks. [/quote]
The thing that prevents training from being massively demoralising is being able to come back to lifts and be at similar/better levels in not long. After not deadlifting for around 6 weeks… I’m going for a PR this week… if I hit one or near I’ll be as happy as you are with the squatting ha.[/quote]
Good luck bro! It’s all about confidence…