Every session is pretty damn amazing with you! Just goes to show how important getting strong is for building a dense impressive physique 
Nothing more impressive/envy worthy then someone who’s about to do a bodybuilding show but could go and do very well indeed at a powerlifting contest the week after.
Keep up the beastmode
[quote]jake_j_m wrote:
Every session is pretty damn amazing with you! Just goes to show how important getting strong is for building a dense impressive physique Nothing more impressive/envy worthy then someone who’s about to do a bodybuilding show but could go and do very well indeed at a powerlifting contest the week after.
Keep up the beastmode [/quote]
Haha thanks man, idk about a powerlifting comp right now, definitely in the future though!
I’d love to hit a 650 dead, 600 squat, and 405 bench in a meet raw at some point.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Every session is pretty damn amazing with you! Just goes to show how important getting strong is for building a dense impressive physique Nothing more impressive/envy worthy then someone who’s about to do a bodybuilding show but could go and do very well indeed at a powerlifting contest the week after.
Keep up the beastmode [/quote]
Haha thanks man, idk about a powerlifting comp right now, definitely in the future though!
I’d love to hit a 650 dead, 600 squat, and 405 bench in a meet raw at some point.[/quote]
Ha well I didn’t really mean now, it just must be a nice thing to know you could get to those sort of figures pretty damn quickly if you ever wanted to! The lifts you wrote are pretty much my “life time minimum goals”, as in I’d prefer to be even stronger, but as long as I’ve hit around them figures can probably die pretty happy lifting wise!
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Every session is pretty damn amazing with you! Just goes to show how important getting strong is for building a dense impressive physique Nothing more impressive/envy worthy then someone who’s about to do a bodybuilding show but could go and do very well indeed at a powerlifting contest the week after.
Keep up the beastmode [/quote]
Haha thanks man, idk about a powerlifting comp right now, definitely in the future though!
I’d love to hit a 650 dead, 600 squat, and 405 bench in a meet raw at some point.[/quote]
Ha well I didn’t really mean now, it just must be a nice thing to know you could get to those sort of figures pretty damn quickly if you ever wanted to! The lifts you wrote are pretty much my “life time minimum goals”, as in I’d prefer to be even stronger, but as long as I’ve hit around them figures can probably die pretty happy lifting wise![/quote]
Haha ya I figured…well, right now I just gotta focus on getting shredded! One goal at a time right now!
8.20.11
Cardio
HIIT Hill Sprints
10 minutes warmup
5 intervals: 30 seconds all out, 4 minutes fast paced walk up/down hill
10 minutes cooldown
Layne increased my interval time to 30 seconds and these were pretty brutal. Love em’ though, and hopefully these help
me take my leanness to the next level.
All very interesting for me as I decided in my head I for sure want to do a show in the next 2-3 years myself. I was looking through pictures for the biggest natty division here in the UK and standards really aren’t that high for the regional qualifiers… anyway Layne will no doubt make you kill it! Your definitely on your way to shredded
[quote]jake_j_m wrote:
All very interesting for me as I decided in my head I for sure want to do a show in the next 2-3 years myself. I was looking through pictures for the biggest natty division here in the UK and standards really aren’t that high for the regional qualifiers… anyway Layne will no doubt make you kill it! Your definitely on your way to shredded[/quote]
Good to see that youre thinking about competing someday! I know Layne will bring me to the place I want to be at, I just gotta put in the work : ).
8.21.11
Delts/Rear Delts/LISS
Seated Barbell Military Press
Bar x 15
95 x 8
115 x 6
135 x 6
155 x 6
6x6 in 6 minutes
175 x 6x6, start the timer at 6 minutes, finish all 6 sets in time
This was tough ^
Dumbbell Lateral Swings (25-45 seconds rest)
65 x 40
75 x 35
65 x 50
85 x 35
60 x 50
Giant Set
Glass Laterals x 12, 8, 12
Bradford Press x 12, 12, 12
Cable Double Lateral x 12, 12, 12
Pec Dec Rear Delt Flies (done all as one, continuous set with no rest)
70 x 50 full reps + partials to failure
25 x 25 full reps
70 x partials to failure
10 x failure full reps with holds
Right To: HS Horizontal Row (done explosively with a very wide grip and focus on rear delt)
5 pps x 10 LR to 4 pps x 20 LR
Single Arm Barbell Shrugs + 3 seconds hold
75 x 10 LR
105 x 10 LR
LISS Elliptical
30 minutes
Very solid shoulder session. Taking a break from heavy, heavy this week and am going to work in some different techniques to give my body a bit of a break. I wouldn’t call it a deload by any means, as this will be as intense and tough as any week, just less CNS intensive. I look forward to trying the 6x6 technique out tomorrow on RDLs and Front Squats.
I was reading an article by Derek Charbolis (spelling), a scivation athlete, and he has used this 6 sets of 6 in 6 minutes technique and likes it, so I thought I’d give it a go, and damn was it tough. The first 3 sets weren’t bad, but the last 3 were brutal.
Doing this with front Squats may be dangerous…
8.22.11
Legs
Smith Elevated Calf Raise (2 seconds squeeze at top, 1 pause at stretch)
135 x 10, 10, 10, 10, 10, 10
Heels Elevated Front Squats
Warmups: Bar, 95, 135, 225 x 6-12
666 Technique (6x6 in 6 minutes)
275 x 6x6
Holy shit, one of the toughest sets I have ever done. Cardiovascularly this was a beast and my legs were burning like hell on sets 5 and 6.
Barbell RDL/SLDL Hybrid (Tommy Jeffers style, beltless)
135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6 (video, not a max, but enough for today)
666 technique
315 x 6x6
Very tough set
Single Leg Press (3 seconds negative, no lockout)/Single Leg Extension
2 pps x 10/70 x 15
Done without any rest, doing right leg on both presses and extensions, then left, then repeat 3 times.
Seated Hamstring Curl/Pause Squats
20/135 x 6
20/225 x 6
20/275 x 6
20/315 x 6
20/365 x 6
Very solid leg session.
Like I said, I took a bit of a break from very, very heavy weights and did a bit more volume/reduced rest period work. The 666 technique is unbelievably effective, and it’s definitely going to be very useful as I get closer to the contest. First time doing front Squats or SLDL/RDL hybrids in a long time and they felt really good. 275 for me is usually baby weight (10 rep max is 315), but with the 666 technique, I was dying on the 5th and 6th sets of 6.
405 x 6 on the RDL/SLDL felt very strong, especially for being beltless. I will keep these in and use them as a hamstring exercise I can progress on.
I don’t usually do a lot of unilateral leg work, but I am going to start. The leg press/ext SS was great. The hammie curls/pause Squats were a great combo, as fatiguing the hams almost to failure on the curls then jumping right into A2G pause Squats really ignited them.
Overall, very productive day.
Here is the 405 x 6 RDL/SLDL hybrid…these felt very strong, especially for not really doing them in months. Will shoot for 425-445 x 6 not going to failure next week or so.
Great leg session and great form on the 405 x 6. Good stuff as always
Evan, you’re an animal. Your front squat ‘baby weight’ of 275 is about 50 pounds more than my ‘beast weight’ 1RM…FML!
I can only imagine what you’re going to be like come offseason!
PS the plates in that RDL video look cool. Looks like a solid gym.
On an unrelated note, I start school on Thursday. I’m trying to get myself back into the swing of things, especially since this sememster is going to be philosophically demanding lol. I’ve been reading Ayn Rand’s “We the Living.” Great read if you have time between being awesome/contest dieting/looking like Derek Zoolander’s good looking brother.
[quote]jake_j_m wrote:
Great leg session and great form on the 405 x 6. Good stuff as always[/quote]
Thanks Jake!
[quote]hlss09 wrote:
Evan, you’re an animal. Your front squat ‘baby weight’ of 275 is about 50 pounds more than my ‘beast weight’ 1RM…FML!
I can only imagine what you’re going to be like come offseason!
PS the plates in that RDL video look cool. Looks like a solid gym.
On an unrelated note, I start school on Thursday. I’m trying to get myself back into the swing of things, especially since this sememster is going to be philosophically demanding lol. I’ve been reading Ayn Rand’s “We the Living.” Great read if you have time between being awesome/contest dieting/looking like Derek Zoolander’s good looking brother. [/quote]
Haha, I’m excited for the offseason too, it’s gonna be sick.
This is one of the two gyms I go to, and actually, this one isn’t as nice as the other, but it works.
Haha, I’ll check it out for sure. What classes are you taking this fall?
This fall I’m transferring as a junior to a ‘real school,’ so I’m sure the workload will be WAYYYYY harder.
I’m taking Ancient Philosophy, Ethical Theories, Dutch (a history-ish class that ironically satisfies my American Cultures requirement lol), and a class that I will be co-teaching with my brother on the history of the band Phish.
Each philo class has like 8 books though…
The ethics class has books by Hobbes, Korsgaard, Hume, Kant, Sidgwick, and Scanlon…A lot of reading.
Anyway, the Rand book is awesome. It’s semi-autobiographical, and give a GREAT rundown of individual vs. collective politics, etc. It’s in story form as well, and not a dry philo book, which I’m sure you can appreciate as much as me!
Good work in this log.
8.23.11
AM: HIIT
Hill Sprints
10 minutes warmup
5 sprint intervals: 30 seconds all out uphill/3-4 minutes walking
10 minute cooldown
Chest later today, solid sprint session.
[quote]hlss09 wrote:
This fall I’m transferring as a junior to a ‘real school,’ so I’m sure the workload will be WAYYYYY harder.
I’m taking Ancient Philosophy, Ethical Theories, Dutch (a history-ish class that ironically satisfies my American Cultures requirement lol), and a class that I will be co-teaching with my brother on the history of the band Phish.
Each philo class has like 8 books though…
The ethics class has books by Hobbes, Korsgaard, Hume, Kant, Sidgwick, and Scanlon…A lot of reading.
Anyway, the Rand book is awesome. It’s semi-autobiographical, and give a GREAT rundown of individual vs. collective politics, etc. It’s in story form as well, and not a dry philo book, which I’m sure you can appreciate as much as me!
Good work in this log. [/quote]
Sounds like a good bunch of classes! I’m taking an ethics class as well, should be very cool.
Appreciate the support as always bro.
8.23.11
PM: Chest
Donkey Calf Raise on Smith w/weight belt
45 x 30, 30 (2 seconds flex at top)
70 x 25, 25
Incline Bench Press
Bar x 20
95 x 12
135 x 10
185 x 8
DC Style
225 x 17, 5 (wow!)
Back Feet Elevated Stretch Pushups
2 sets to failure
Flat Bench Press (2 second full deload on chest, 3/4 lockout)
135 x 6
185 x 6
225 x 6
255 x 4 to 135 x 30 (guillotine presses)
Pec Minor Dips
3 sets of 15
Incline Arnold Flies (pause at deep stretch, explode)
30 x 20
50 x 10, 10, 10 to 20 x 20
Chest Cable Upward Fly In (1st exercise in CTs cable fly complex, 2 second squeeze)/Flat Dumbbell Press (full pause at deep stretch, flex at lockout)
10/85 x 6
10/70 x 6
10/70 x 6
10/70 x 6
Into Cable Dumbbell Presses/Donkey Calf Raise
30 x 12/70 x 20
30 x 12/70 x 20
42.5 x 12/70 x 20
20 x 30/70 x 12
Dumbbell DC Stretch
85 lb x 90 seconds
Wow. Crazy good chest day. 225 x 17 was definitely a PR on incline bench. Everything felt amazing and my pump was through the roof. All of this was done in just a little over an hour, so a very productive session and overall, a very productive day in general with the sprints done this morning. I had my physical today and weighed in at 205 on the doctors scale but was 203 at home, so I’m somewhere around there. Leanness is very good for just under 8 weeks out.
8.24.11
AM: LISS
30 minutes incline treadmill
Back later today.
8.24.11
PM: Back
Rack Chins
Warmup
DC Style: 80 x 15, 5
Kayak Rows
5 sets 8 reps, 1 seconds pause at every contraction
Old School T Bars
2 plates x 15
3 plates x 12
4 plates x 12
5 plates x 12
6 plates x 10
7 plates x 10
Close Grip Cable Rows (12-9-7-5-3-1 seconds hold in descending order, flex back as hard as possible on all)
55 x 6
70 x 6
85 x 6
100 x 6, 6
Partial Pulldowns
160 x 12
200 x 10
220 x 10 to 160 x 6 to 55 x failure perfect reps
Deadlifts
Warmups
505 x 5 (2 or so in tank)
DY Partials (slow lower, strong squeeze at top)
365 x 20
Rope Pulldowns: 1 x 75
Very tough day. Perfect combination between heavy and contractIon feel work. 505 felt solid, taking it a bit easier this week though. Really liked the partials with a strong squeeze though, torched my whole back,