[quote]ebomb5522 wrote:
Yo where do you get your fake plates? I’m trying to throw down a 405x100 bench press vid but I can’t find any good suppliers…
EDIT:
Oh yeah also- it’s unreal that you can jump right back into back squats at 455 for reps lol. BEAST.
@ Bigmac:
Haha, thanks man…I was pretty surprised it felt that easy as well especially given that I’m also doing RFL.
2.28.12
Cardio + Abs
15 minutes elliptical
1 Rest Pause Set Hanging Leg Raises (3 second eccentrics, 1 second squeeze)
1 Rest Pause Set Machine Crunch (same tempo)
15 minutes incline treadmill
Just some nice cardio and ab work, nothing too intense.
Will try to push chest a little more tomorrow and hit shoulders/triceps as well.
Great log man, I’m gonna finish catching up on it later, I’m only on page 3 btw haha, good information tho, no doubt. Keep it up man.
2 questions, did you post your diet leading up to your show on an older log? I always like reading people nutrition and comparing experience. It’s what I do.
How old are you? Just curious
2.29.12
Shoulders/Chest/Triceps
Standing Strict Military Press (each rep from chest)
95 x 5
135 x 5
155 x 3
175 x 3
195 x 3
215 x 3 (tied all time PR)
175 x 5, 135 x 15
Incline Dumbbell Press (nice stretch, stop right with tightness)
55 x 10
70 x 8
100 x 8
Seated Facing Towards Bench (Chest Supported) Laterals
20 x 15
30 x 10
35 x 9, 7
Flat Dumbbell Press
100 x 20
Incline Cross Body HS
3 sets, 8 reps
KB Seated Laterals/Partial Laterals
12/80 x 25
12/90 x 23
Rope overhead extension
1 RP Set
12, 6, 4
Done. Awesome overall day. Chest pain was less than last week, but I could still feel tightness on the pressing movements. Nonetheless, I could still go relatively heavy while focusing on form and hit solid reps.
I decided to just go for it and give strict standing military press a go as I tend to avoid it since it’s a weaker lift (I know, whatta baby), but I was pleasantly surprised with 215 x 3. These felt great, and I felt them a ton in my delts. Will be keeping these in and seeing how far I can push them.
2 more days of RFL. Body weight was 219 this morning.
[quote]Mike T. wrote:
Great log man, I’m gonna finish catching up on it later, I’m only on page 3 btw haha, good information tho, no doubt. Keep it up man.
2 questions, did you post your diet leading up to your show on an older log? I always like reading people nutrition and comparing experience. It’s what I do.
How old are you? Just curious[/quote]
Thanks man, appreciate it.
I have two other logs on here and I have my ‘first contest’ thread in the bodybuilding forum, both which have details about my prep. I did not post my exact diet, as I worked with Layne Norton, but there are definitely a few sample days of eating and I have the general philosophy in there.
Holy shit quads. Beyond impressed, you seem to have brought up already awesome quads to another level, they are looking better then in contest condition my man.
Consider me stupid inspired to get my squatting closer to yours.
[quote]jake_j_m wrote:
Holy shit quads. Beyond impressed, you seem to have brought up already awesome quads to another level, they are looking better then in contest condition my man.
Consider me stupid inspired to get my squatting closer to yours.[/quote]
Haha, I wish that’s what they looked like now…this taken the day before my contest.
They probably look better now if I were to diet down to similar levels.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Holy shit quads. Beyond impressed, you seem to have brought up already awesome quads to another level, they are looking better then in contest condition my man.
Consider me stupid inspired to get my squatting closer to yours.[/quote]
Haha, I wish that’s what they looked like now…this taken the day before my contest.
They probably look better now if I were to diet down to similar levels.[/quote]
aha fail on my part then sorry.
guess I forgot seeing that shot before… the cuts look way more obvious then in some of the other shots you posted though, not sure why!
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Holy shit quads. Beyond impressed, you seem to have brought up already awesome quads to another level, they are looking better then in contest condition my man.
Consider me stupid inspired to get my squatting closer to yours.[/quote]
Haha, I wish that’s what they looked like now…this taken the day before my contest.
They probably look better now if I were to diet down to similar levels.[/quote]
aha fail on my part then sorry.
guess I forgot seeing that shot before… the cuts look way more obvious then in some of the other shots you posted though, not sure why![/quote]
Lol…ya, somewhat misleading…oh well.
[quote]ebomb5522 wrote:
Lol…ya, somewhat misleading…oh well.
[/quote]
i wouldnt worry about it, those quads scream pro card
Looks like you are doing as studly as ever. Hope all is well. How is the law school decision going? The three years will go by fast for you, thankfully.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
Lol…ya, somewhat misleading…oh well.
[/quote]
i wouldnt worry about it, those quads scream pro card[/quote]
Haha, thanks man I hope so!
3.1.12
Back/Traps/Biceps
Rack Pulls (3-5 inches below knee)
135 x 2
225 x 2
315 x 1
405 x 1
495 x 1
585 x 1
650 x 1
700 x 1 (all time PR)
Meadows Facing Away Neutral Pulldowns (pause at contraction, 3 second eccentric)
110 x 12
160 x 10
200 x 8 to 130 x iso sets (12 second, 9, 7, 5, 3, 1)
DY Row
1 x 8 LR
1 x 6 LR
Stretchers/Rope Rows to Neck
130 x 8/20
130 x 10/20
110 x 12/20
Chest Supported Underhand Rows (3 eccentric, 4 hold at stretch)
45 x 12
90 x 8
Dumbbell Shrugs (3 second hold)/Military Press Shrugs (3 hold)
120 x 10/135 x 8
Big EZ Preachers
50 + bar x failure, 40 x failure, 20 to failure
Amazing back session. I felt like trying to hit 700 on rack deads and crushed it. Everything else felt amazing as well. Best session in a while. I got the 700 on video, will post later.
Awesome! Especially for well below the knee, must have felt amazing (your a 700+ deadlifter if you focused on it for sure.).
What are your favourite trap exercises then, out of interest? I’ve been lazy and not training them recently so looking for some ideas… I find held DB a little awkward but may go back to them.
[quote]jake_j_m wrote:
Awesome! Especially for well below the knee, must have felt amazing (your a 700+ deadlifter if you focused on it for sure.).
What are your favourite trap exercises then, out of interest? I’ve been lazy and not training them recently so looking for some ideas… I find held DB a little awkward but may go back to them.[/quote]
Ya, 700 would be sick!
I really like dead-stop barbell or smith shrugs, dumbbell shrugs, and military press bottom-half shrugs. I always squeeze/hold for 3 seconds and that is probably what makes all trap work most effective IMO.
Same height that I got 600 from. Sold work mang.
[quote]spar4tee wrote:
Same height that I got 600 from. Sold work mang.[/quote]
Thanks bro.
Definitely see a high 600s dead in my near future.
3.3.12
Cross Body Meadows (squeeze DB as hard as possible, 3 eccentric)
25 x 12 LR
35 x 10 LR
40 x 9 LR
45 x 7 LR
30 x 10 LR
V Grip Pushdown (15 seconds rest)
15, 15, 12, 12, 10
EZ Preacher
Bar + 30 x 12
Close Grip Bench Press (2 second Deload on chest, 3/4 lockout)
135 x 15
185 x 10
225 x 10
185 x failure
185 x failure
EZ Bar Curls (3 second negative)
60 x 10
40 + band x 8
70 x 8
40 x 10
Reverse Grip Pushdown/Incline EZ bar stretch + extension/Rev Pushdown
15/15/10
X 2
Timed Holds
100 DBs x 60 seconds, 45 seconds
20 minutes stair master
Did a meadows inspired arm session and it felt amazing. RFL ends today an I’m doing a refeed…winning.
