Doing the leg curls and extensions before your squat, do you feel it hurts your numbers, or actually warm you up more for when you hit the squat?? A guy at my gym does leg curls before squats, says it ‘wakes-up’ his posterior chain (he’s got a decent squat). Was wondering if you felt the same
[quote]Spidey22 wrote:
Doing the leg curls and extensions before your squat, do you feel it hurts your numbers, or actually warm you up more for when you hit the squat?? A guy at my gym does leg curls before squats, says it ‘wakes-up’ his posterior chain (he’s got a decent squat). Was wondering if you felt the same[/quote]
Pretty sure he’s mainly doing it for pre-fatigue purposes purely for hypertrophy. I could be wrong though.
Jake’s got it.
I do them very intensely to pre exhaust all primary movers in the squat so I can feel them working better when doing it. They definitely force me to use less weight, but not a ton less.
I really enjoy this as you really feel the right muscles working during the squat.
4.8.12
Cardio + Abs
Stair master
32 minutes, 20 at a medium-high intensity, 10 at a lower intensity
Back Supported Leg Raises
20 lb x 15, 15, 10 + 15 with faster tempo
Triple Dropset
30 x failure, 20 x failure, bw to failure
Agile 8 + foam rolling
A little Easter session…love the stairmaster…will definitely be trying to get to one of these for my cardio more often.
Thanks guys. I figured it was pre-fatigue, but wanted to just ask if maybe it was an ‘added’ benefit. But if you’re doing them intensely, then it obviously wouldn’t! lol
Hey Ev, I wanted to ask this for some time. I think during your prep with Layne he had asked (or perhaps you already) to add Tyrosine into your daily supp list. Do you still do this? (since it’s off season and perhaps Tyrosine applies more for cutting). Was it around 4500mg a day? Was there much of an effect training/fat loss wise?
What are some tips you can recommend for recovery wise? I reasoned to myself a combination of protein (from food, on days around leg day), BCAA, Fish Oil, 8 hours sleep all helped. Anything that you’d add/remove from this? Training consistently like you do obviously helps also. Recovery problem areas for me would be glutes and hams and biceps after arms day. (will go look up Agile 8 + foam rolling). Thanks.
All the best with school application and the pro card. Both very real goals for 2012 and beyond. Your VMO is insane btw.
[quote]Spidey22 wrote:
Thanks guys. I figured it was pre-fatigue, but wanted to just ask if maybe it was an ‘added’ benefit. But if you’re doing them intensely, then it obviously wouldn’t! lol [/quote]
I have done them before as more of a warmup, but 6 worksets to failure are far from that!
[quote]XanderBuilt wrote:
Hey Ev, I wanted to ask this for some time. I think during your prep with Layne he had asked (or perhaps you already) to add Tyrosine into your daily supp list. Do you still do this? (since it’s off season and perhaps Tyrosine applies more for cutting). Was it around 4500mg a day? Was there much of an effect training/fat loss wise?
What are some tips you can recommend for recovery wise? I reasoned to myself a combination of protein (from food, on days around leg day), BCAA, Fish Oil, 8 hours sleep all helped. Anything that you’d add/remove from this? Training consistently like you do obviously helps also. Recovery problem areas for me would be glutes and hams and biceps after arms day. (will go look up Agile 8 + foam rolling). Thanks.
All the best with school application and the pro card. Both very real goals for 2012 and beyond. Your VMO is insane btw.[/quote]
I do notice effects of increased focus and concentration when I take tyrosine in the 4000-5000 mg range…combined with 200-500 mg of caffeine, this was the ‘pre-workout’ stack I used before I started using pre-workout products and it worked well. I’m not sure it directly has any effect on fat loss, but if your focus/concentration is increased, you could argue that that helps you to burn more fat.
Adding in a dynamic stretching routine 2-4 days/week will definitely help your recovery, as will foam rolling. I would start incorporating those into your sessions or off-day work. As for nutrition, I would make sure that you are getting enough healthy fats like coconut oil, avocado, fish oil, and mac nut oil…those could help.
As for recovery, I like BCAA + EAAs. A good EAA product is humapro, which I use, but you could get bulk EAAs as well. Good times to take them are pre and post-workout.
Thanks bud, I think 2012-2013 is gonna be a great year.
[quote]ebomb5522 wrote:
[quote]Spidey22 wrote:
Thanks guys. I figured it was pre-fatigue, but wanted to just ask if maybe it was an ‘added’ benefit. But if you’re doing them intensely, then it obviously wouldn’t! lol [/quote]
I have done them before as more of a warmup, but 6 worksets to failure are far from that!
[/quote]
And you still hit 415 for 10 - beastmode!
4.9.12
Legs
Seated Calf Raise
2 warmup sets
Works: slow negative, stretch, squeeze
115 x 15
125 x 15, 15
115 x 15
90 x 10, 10 (super long stretch)
Seated Leg Curl
Warmups
Works
225 x 10, 10, 10
Dropset
255 x 6, 225 x 6, 185 x 6, 135 x 15
(ouch)
Back Squats
3 warmup
335 x 5x5
Walking Barbell Lunges
Bar x 12 LR (3 sets)
DB RDL
65 x 12
95 x 3x12
15 minutes elliptical
Devastating leg session.
Leg curls crushed my hams. We did a slow negative (2-4 sec) and a hard flex.
Back squats were light because we were focusing in very deliberate form…no rep could be slow. I have done 505 x 6, don’t forget it :P.
Lunges were also very strict on the form and they destroyed my glutes/quads/hams
Awesome day overall.
[quote]NewAdventure wrote:
[quote]ebomb5522 wrote:
[quote]Spidey22 wrote:
Thanks guys. I figured it was pre-fatigue, but wanted to just ask if maybe it was an ‘added’ benefit. But if you’re doing them intensely, then it obviously wouldn’t! lol [/quote]
I have done them before as more of a warmup, but 6 worksets to failure are far from that!
[/quote]
And you still hit 415 for 10 - beastmode![/quote]
Haha ya that was a brutal set…will shoot for 425 next time we do something like this!
[quote]ebomb5522 wrote:
Back squats were light because we were focusing in very deliberate form…no rep could be slow. I have done 505 x 6, don’t forget it :P.
[/quote]
This made me laugh. Great looking session, I’m enjoying the pre-fatigue/ham destruction theme I’m seeing… well on your way to some of the best legs in natty bb I’m hoping.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
Back squats were light because we were focusing in very deliberate form…no rep could be slow. I have done 505 x 6, don’t forget it :P.
[/quote]
This made me laugh. Great looking session, I’m enjoying the pre-fatigue/ham destruction theme I’m seeing… well on your way to some of the best legs in natty bb I’m hoping. [/quote]
Haha, I thought it was important to include that lol.
I hope so bro…it’ll take a lot of pain, but that would be awesome.
[quote]ebomb5522 wrote:
I hope so bro…it’ll take a lot of pain, but that would be awesome. [/quote]
Based on your extensive evidence supporting how much pain you can withstand training legs, I’m sure you can do it!
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
I hope so bro…it’ll take a lot of pain, but that would be awesome. [/quote]
Based on your extensive evidence supporting how much pain you can withstand training legs, I’m sure you can do it! [/quote]
Haha, I think so!
[quote]ebomb5522 wrote:
[quote]XanderBuilt wrote:
Hey Ev, I wanted to ask this for some time. I think during your prep with Layne he had asked (or perhaps you already) to add Tyrosine into your daily supp list. Do you still do this? (since it’s off season and perhaps Tyrosine applies more for cutting). Was it around 4500mg a day? Was there much of an effect training/fat loss wise?
What are some tips you can recommend for recovery wise? I reasoned to myself a combination of protein (from food, on days around leg day), BCAA, Fish Oil, 8 hours sleep all helped. Anything that you’d add/remove from this? Training consistently like you do obviously helps also. Recovery problem areas for me would be glutes and hams and biceps after arms day. (will go look up Agile 8 + foam rolling). Thanks.
All the best with school application and the pro card. Both very real goals for 2012 and beyond. Your VMO is insane btw.[/quote]
I do notice effects of increased focus and concentration when I take tyrosine in the 4000-5000 mg range…combined with 200-500 mg of caffeine, this was the ‘pre-workout’ stack I used before I started using pre-workout products and it worked well. I’m not sure it directly has any effect on fat loss, but if your focus/concentration is increased, you could argue that that helps you to burn more fat.
Adding in a dynamic stretching routine 2-4 days/week will definitely help your recovery, as will foam rolling. I would start incorporating those into your sessions or off-day work. As for nutrition, I would make sure that you are getting enough healthy fats like coconut oil, avocado, fish oil, and mac nut oil…those could help.
As for recovery, I like BCAA + EAAs. A good EAA product is humapro, which I use, but you could get bulk EAAs as well. Good times to take them are pre and post-workout.
Thanks bud, I think 2012-2013 is gonna be a great year.
[/quote]
Thanks a million Ev. As always I take to heart all you say and will apply it 
Random question - have you ever tried xtend bcaa? I see you guys are liking humapro but xtend is cheaper here!
Also cool to see you are going to be studying Law, great subject 
[quote]XanderBuilt wrote:
[quote]ebomb5522 wrote:
[quote]XanderBuilt wrote:
Hey Ev, I wanted to ask this for some time. I think during your prep with Layne he had asked (or perhaps you already) to add Tyrosine into your daily supp list. Do you still do this? (since it’s off season and perhaps Tyrosine applies more for cutting). Was it around 4500mg a day? Was there much of an effect training/fat loss wise?
What are some tips you can recommend for recovery wise? I reasoned to myself a combination of protein (from food, on days around leg day), BCAA, Fish Oil, 8 hours sleep all helped. Anything that you’d add/remove from this? Training consistently like you do obviously helps also. Recovery problem areas for me would be glutes and hams and biceps after arms day. (will go look up Agile 8 + foam rolling). Thanks.
All the best with school application and the pro card. Both very real goals for 2012 and beyond. Your VMO is insane btw.[/quote]
I do notice effects of increased focus and concentration when I take tyrosine in the 4000-5000 mg range…combined with 200-500 mg of caffeine, this was the ‘pre-workout’ stack I used before I started using pre-workout products and it worked well. I’m not sure it directly has any effect on fat loss, but if your focus/concentration is increased, you could argue that that helps you to burn more fat.
Adding in a dynamic stretching routine 2-4 days/week will definitely help your recovery, as will foam rolling. I would start incorporating those into your sessions or off-day work. As for nutrition, I would make sure that you are getting enough healthy fats like coconut oil, avocado, fish oil, and mac nut oil…those could help.
As for recovery, I like BCAA + EAAs. A good EAA product is humapro, which I use, but you could get bulk EAAs as well. Good times to take them are pre and post-workout.
Thanks bud, I think 2012-2013 is gonna be a great year.
[/quote]
Thanks a million Ev. As always I take to heart all you say and will apply it [/quote]
Glad I could help brotha!
[quote]NewAdventure wrote:
Random question - have you ever tried xtend bcaa? I see you guys are liking humapro but xtend is cheaper here!
Also cool to see you are going to be studying Law, great subject ;)[/quote]
I have used Xtend extensively and like it a lot.
However, humapro is an essential amino acid blend and I use it pre and post-workout and I use BCAA during my workouts.
I use both at the same time.
It is : ).
4.10.12
Chest/Shoulders
Incline Dumbbell Press (deep stretch, squeeze together at top)
35 x 15
65 x 15
80 x 8
90 x 8
100 x 8
110 x 8, 8
Decline Smith Press (very slight angle)
95 x 15
Works
185 x 25
205 x 25
255 x 12
Dropset
285 x 10, 205 x 15, ultra-wide: 115 x 25
Flat Banded Bench Press: doubled red mini’s, 2 second pause, explode + squeeze
135 x 5
185 x 5
175 x 5
135 x 5
Cable Flies (big stretch)
4 x 6
Smith Overhead Press
185 x 15
225 x 10
205 x 12
135 x 15
Seated Dumbbell Press: squeeze DBs together as hard as possible at the top
35 x 10
50 x 10
40 x 10
Bent-Over Rear Delt Dumbbell Flies
20 x 30, 20, 10 (30 seconds rest between sets)
20 x 30, 20, 10 (30 sec rest)
Awesome chest/shoulder session…pump was ridiculous today.
I am loving doing the dumbbell presses with super strict form. Squeezing at the top hard and stretching at the bottom forces you to use significantly less weight, but it really allows you to get more out of the movement. Decline smiths gave me a nasty pump, especially since they were done in a continuous fashion. Banded flats are always fun…did a bit more overhead pressing this week and my delts definitely felt it. Rear flies made them stick out from the side lol…awesome look.