@ Black: Thanks man, will do : ).
@ Jake: I’ve never found that straps give me much of an advantage over chalk…I think it’s pretty clear that my weakest point in the deadlift is lockout. I’ve always been pretty fast from the floor, so moar rack deads/heavy rowing!
[quote]ebomb5522 wrote:
@ Jake: I’ve never found that straps give me much of an advantage over chalk…I think it’s pretty clear that my weakest point in the deadlift is lockout. I’ve always been pretty fast from the floor, so moar rack deads/heavy rowing!
[/quote]
I’m definitely the same, mixed grip/chalk seems better from the floor then me then straps. For whatever reason rack pulling I use double overhand & straps though, just feels right.
Wish my problem was the lockout in deads! Because I love rack pulls and heavy rowing… with me, if I break the first few inches I’m always golden. I should probably carry on looking into the best ‘assistance’ leg or back day lifts with that in mind…
12.1.11
Arms Power
EZ Bar Curls Big Bar
(4 second eccentric)
Work sets
90 + bar x 6
90 + bar x 5
Decline CGBP
(normal tempo)
Top Set: 315 x 5
(4 second eccentrics, squeeze lockout)
245 x 6
265 x 4
Single Arm Cable Curl (4 eccentric)
Work sets
70 x 6 LR
90 x 5 LR
Lying EZ Bar Extensions Big Bar (full stretch as far as possible behind head, no bounce, 4 eccentric)
Work sets:
120 + bar x 5
100 + bar x 6
Plate Loaded Preacher (5 second eccentrics)
Top Set:
115 x 5
Plate Loaded HS Dip (4 second negatives)
Top Set:
4 pps x 4 (damn!)
Amazing overall arm session…hit PRs on everything. Had to cut it short due to a makeup class at 7:00, but still hit it with crazy intensity.
Legs tomorrow : ).
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
@ Jake: I’ve never found that straps give me much of an advantage over chalk…I think it’s pretty clear that my weakest point in the deadlift is lockout. I’ve always been pretty fast from the floor, so moar rack deads/heavy rowing!
[/quote]
I’m definitely the same, mixed grip/chalk seems better from the floor then me then straps. For whatever reason rack pulling I use double overhand & straps though, just feels right.
Wish my problem was the lockout in deads! Because I love rack pulls and heavy rowing… with me, if I break the first few inches I’m always golden. I should probably carry on looking into the best ‘assistance’ leg or back day lifts with that in mind… [/quote]
Ya, from the floor can be a number of different ways to increase speed.
Reverse band deads, 1/2 deads, strengthening quads/low back can all be helpful in increasing speed from the floor in my experience.
Crazy strong stuff in here Evan! Keep killing it brotha!
[quote]pbclax1 wrote:
Crazy strong stuff in here Evan! Keep killing it brotha![/quote]
Thanks PB…I’m trying man!
12.2.11
Legs Power
Back Squats
warmups
Top Set 1 (normal tempo)
475 x 6
Top Set 2 (4 second eccentrics, no lockout)
365 x 6
Lying Hamstring Curls (5 second eccentrics)
warmups
Top Set 1: Stack (195) + 10 x 5
185 x 6
Hack Squat
warmups
Top Set 1 (4 second eccentrics)
6 pps + 25 x 6 (+3 reps from 1st power week)
Top Set 2 (6 second eccentrics)
5 pps x 6
Barbell RDL (full stretch, 4 second eccentrics)
135 x 6
225 x 6
315 x 6
405 x 4
(6 eccentrics)
315 x 5
Leg Press (4 second eccentrics, no lockout)
Top Set 1: 10 pps x 6
Top Set 2: 11 pps x 5
Unreal strength today. Hit 4 more solid reps at 475 than I did last week, hit 3 more reps on hack squat, hit more weight with RDLs and a slower tempo, and hit more reps and weight on the leg press. Everything went up from the first power leg day. 475 on squats felt like cake…will be going for 500 next time for sure.
I did longer eccentrics on some exercises than last week, as I really love increasing the TUT if I’m able to still use heavy weights (like on RDLs and Hacks).
Overall, great session, and awesome way to end the second power week.
Looks like an amazing session. Must be VERY satisfiying to both please the form/TUT gods as well as the heavy-ass-weight gods all at once. Something for us all to work towards one day!
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks
12.3.11
Cardio Abs & Calves
Max OT Step Mill
16 minutes
Calories: 557
Average Speed: 99
Distance: 1598
Floors: 159
All bests to date
Standing Rope Crunch (4 eccentric, hard flex at bottom)
2 work sets
Machine HS Crunch (5 eccentric, hard flex)
2 work sets to failure
1 x 12
1 x 7
Standing Rope Serratus Crunch
1 work set
HS Calf Push (5 eccentric, 1 hold)/Tibia Raises
3 pps x 10/30 x 8 LR
4 pps x 10/30 x 8 LR, right to: 4 pps x 25 (2 eccentric)/30 x 10 LR
Static + Dynamic Stretching
The usual cardio abs and calves day. Really crushed abs today, been trying to hit them hard on their own day (Saturdays) and then hit them twice throughout the week with 1 exercise taken to failure. Despite the slight fat gain since the show, I actually think my abs are getting bigger from this more direct heavy training.
[quote]jake_j_m wrote:
Looks like an amazing session. Must be VERY satisfiying to both please the form/TUT gods as well as the heavy-ass-weight gods all at once. Something for us all to work towards one day![/quote]
Thanks bro, it was a sick session for sure!
[quote]bwilliamsr89 wrote:
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks[/quote]
Thanks bro!
I started training for football when I was 14 (Freshman year) and I got pretty strong pretty quickly. I have always had an athletic build, and as a Freshman, I was about 1 inch shorter than I am now and weighed a solid 180 or so. By the end of my sophomore year, I could put up 225 on the bench 10 times (we tested for football), box squat 315 for solid reps, and trap bar deadlift 405 for reps. By senior year, I was squatting probably about 405 (deep rep) and had deadlifted 500 I believe. So strength was pretty good, and I always had a pretty lean build without really trying to be lean.
I am significantly leaner now at 215-220 than I ever was even at 200 in high school (visible deep abs etc), but I was always lucky to have a build considered lean. I’ll post a pic from high school lol.
[quote]ebomb5522 wrote:
[quote]bwilliamsr89 wrote:
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks[/quote]
Thanks bro!
I started training for football when I was 14 (Freshman year) and I got pretty strong pretty quickly. I have always had an athletic build, and as a Freshman, I was about 1 inch shorter than I am now and weighed a solid 180 or so. By the end of my sophomore year, I could put up 225 on the bench 10 times (we tested for football), box squat 315 for solid reps, and trap bar deadlift 405 for reps. By senior year, I was squatting probably about 405 (deep rep) and had deadlifted 500 I believe. So strength was pretty good, and I always had a pretty lean build without really trying to be lean.
I am significantly leaner now at 215-220 than I ever was even at 200 in high school (visible deep abs etc), but I was always lucky to have a build considered lean. I’ll post a pic from high school lol.[/quote]
Damn man thats impressive stuff.
[quote]ebomb5522 wrote:
[quote]bwilliamsr89 wrote:
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks[/quote]
Thanks bro!
I started training for football when I was 14 (Freshman year) and I got pretty strong pretty quickly. I have always had an athletic build, and as a Freshman, I was about 1 inch shorter than I am now and weighed a solid 180 or so. By the end of my sophomore year, I could put up 225 on the bench 10 times (we tested for football), box squat 315 for solid reps, and trap bar deadlift 405 for reps. By senior year, I was squatting probably about 405 (deep rep) and had deadlifted 500 I believe. So strength was pretty good, and I always had a pretty lean build without really trying to be lean.
I am significantly leaner now at 215-220 than I ever was even at 200 in high school (visible deep abs etc), but I was always lucky to have a build considered lean. I’ll post a pic from high school lol.[/quote]
how much creatinezzz dat take brah … lol jk. How tall are you?
[quote]parsley wrote:
[quote]ebomb5522 wrote:
[quote]bwilliamsr89 wrote:
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks[/quote]
Thanks bro!
I started training for football when I was 14 (Freshman year) and I got pretty strong pretty quickly. I have always had an athletic build, and as a Freshman, I was about 1 inch shorter than I am now and weighed a solid 180 or so. By the end of my sophomore year, I could put up 225 on the bench 10 times (we tested for football), box squat 315 for solid reps, and trap bar deadlift 405 for reps. By senior year, I was squatting probably about 405 (deep rep) and had deadlifted 500 I believe. So strength was pretty good, and I always had a pretty lean build without really trying to be lean.
I am significantly leaner now at 215-220 than I ever was even at 200 in high school (visible deep abs etc), but I was always lucky to have a build considered lean. I’ll post a pic from high school lol.[/quote]
Damn man thats impressive stuff.
[/quote]
Thanks Bro!
[quote]spar4tee wrote:
[quote]ebomb5522 wrote:
[quote]bwilliamsr89 wrote:
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks[/quote]
Thanks bro!
I started training for football when I was 14 (Freshman year) and I got pretty strong pretty quickly. I have always had an athletic build, and as a Freshman, I was about 1 inch shorter than I am now and weighed a solid 180 or so. By the end of my sophomore year, I could put up 225 on the bench 10 times (we tested for football), box squat 315 for solid reps, and trap bar deadlift 405 for reps. By senior year, I was squatting probably about 405 (deep rep) and had deadlifted 500 I believe. So strength was pretty good, and I always had a pretty lean build without really trying to be lean.
I am significantly leaner now at 215-220 than I ever was even at 200 in high school (visible deep abs etc), but I was always lucky to have a build considered lean. I’ll post a pic from high school lol.[/quote]
how much creatinezzz dat take brah … lol jk. How tall are you?[/quote]
Haha…are you referring to high school or now?!
I’m 5’10.5’’
[quote]ebomb5522 wrote:
[quote]bwilliamsr89 wrote:
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks[/quote]
Thanks bro!
I started training for football when I was 14 (Freshman year) and I got pretty strong pretty quickly. I have always had an athletic build, and as a Freshman, I was about 1 inch shorter than I am now and weighed a solid 180 or so. By the end of my sophomore year, I could put up 225 on the bench 10 times (we tested for football), box squat 315 for solid reps, and trap bar deadlift 405 for reps. By senior year, I was squatting probably about 405 (deep rep) and had deadlifted 500 I believe. So strength was pretty good, and I always had a pretty lean build without really trying to be lean.
I am significantly leaner now at 215-220 than I ever was even at 200 in high school (visible deep abs etc), but I was always lucky to have a build considered lean. I’ll post a pic from high school lol.[/quote]
Pic from high school would be cool to see. Could really put meaning on the marathon not a sprint thing to see where you came from. If I could go back in time I would have done football, or at least started in the iron game. Football seems to really produce some beasts(you, synergy, bauer)
Im jealous of your affinity for leanness and strength. Good job bro
12.4.11
Cardio + Abs
Step Mill Intervals
18 minutes
10 minutes: 45 all out/45 easy
8 minutes: 30 all out/40 easy
Calories: 620
5 minutes incline treadmill (waiting for friend to finish)
Seated Calf Raise (4 negative, 1 squeeze)/Tibia Raises (flex hold at top)
90 x 8/20 x 10 LR
100 x 8/20 x 10 LR
110 x 8/20 x 10 LR
120 x 8/20 x 10 LR (3 sets at these weights)
6 total sets, no rest between
Did intervals today on the step mill instead of Max OT just to change it up and damn were they tough. I was going up to 180 on the step intensity and doing that for 30-45 seconds is brutal.
Just having fun with calves and doing some experimenting with high frequency.
[quote]bwilliamsr89 wrote:
[quote]ebomb5522 wrote:
[quote]bwilliamsr89 wrote:
Awesome job on the PR’s! Question for you.
I think you said you have been training for 5 or 6 years earlier. What were your strength levels like when you started? You have some pretty impressive strength, were you always strong, or did you just respond very favorably? thanks[/quote]
Thanks bro!
I started training for football when I was 14 (Freshman year) and I got pretty strong pretty quickly. I have always had an athletic build, and as a Freshman, I was about 1 inch shorter than I am now and weighed a solid 180 or so. By the end of my sophomore year, I could put up 225 on the bench 10 times (we tested for football), box squat 315 for solid reps, and trap bar deadlift 405 for reps. By senior year, I was squatting probably about 405 (deep rep) and had deadlifted 500 I believe. So strength was pretty good, and I always had a pretty lean build without really trying to be lean.
I am significantly leaner now at 215-220 than I ever was even at 200 in high school (visible deep abs etc), but I was always lucky to have a build considered lean. I’ll post a pic from high school lol.[/quote]
Pic from high school would be cool to see. Could really put meaning on the marathon not a sprint thing to see where you came from. If I could go back in time I would have done football, or at least started in the iron game. Football seems to really produce some beasts(you, synergy, bauer)
Im jealous of your affinity for leanness and strength. Good job bro[/quote]
Haha well, I wouldn’t put myself in the a group with synergy or bauer, but thanks : ).
Football definitely gives you an amazing base for future training endeavors.
12.5.11
Chest/Delts Rep Range
Nautilus Horizontal Bench Press (2-1-2 tempo)
Warmups
3 pps + 15 x 8
2 pps + 15 x 12
Seated Barbell Military
135 x 10 (2-1-2)
Normal Tempo:
185 x 10
205 x 7
135 x 11 (2-1-2)
Low Incline Dumbbell Press (2-1-2)
80 x 8
105 x 8
75 x 12
Delt Trio
Dumbbell Lateral Swings
Work set: 80s x 45
Machine Delt Raise (2-1-2)
65 x 20
Dumbbell Front Raise (normal tempo)
55 x 13 LR
Pec Dec
(2-1-2)
250 x 12
210 x 10
Normal tempo
165 x 25
Bentover Cable Rear Delt Fly
2 work sets
EZ Bar Curls
1 work set
Decline Crunches (2-1-2)
Bw + 20 lb x failure
Bw + 40 lb x failure
Very strong rep range day. Pump was insane, and weights are going up. Everything felt easier today. Really loving the various tempos and higher rep ranges that come with this week. Back tomorrow.