Solid squatting. Race to 20 reps?
[quote]Power GnP wrote:
Solid squatting. Race to 20 reps?[/quote]
Haha, I’d love to.
My personal best is 17 at 405, but that was done at around 225 bodyweight, what are you at?
9.5.11
AM: Cardio
Treadmill/Elliptical LISS
30 minutes total, burned well over 400 calories
Arms later today.
9.5.11
PM: Arms
Close Grip Decline Press (elbows out, triceps flex)
Bar x 12
95 x 10
135 x 8
185 x 6
225 x 6
275 x 5
300 x 6 (PR)
Slow, Continuous, Flex Hard
225 x 10
(25 seconds rest)
135 x 12, 12
Dumbbell Hammer Curls (not loose, but not usual super strict, still squeeze)
35 x 8 LR
50 x 6 LR
60 x 6 LR to 22.5 x failure
70 x 6 LR to 22.5 x failure (continuous, emphasis on elbow flexion)
45 x 8, 8 (same time, hard flex, super strict)
Skull Crushers (hard flex at top)
40 + bar x 12
50 + bar x 10
70 + bar x 8
100 + bar x 8
120 + bar x 8 (PR?) to 50 + bar x 12
EZ Preacher Curls
20 + bar x 8
40 + bar x 8
60 + bar x 8
70 + bar x 8
50 + bar x 6, 6
Overhead Rope Extensions/Meadows Curls (strict on both)
12/8 LR
12/8 LR
12/8 LR
Taking arm volume down a bit and will be training them with a greater frequency…I plan on hitting 1-2 triceps/biceps exercises on chest/back/or shoulder day. I’ve always believed in higher frequency (PHAT helped me get into that) and it works wonders for smaller bodyparts/strength, so we’ll see how this goes.
HIIT tomorrow, that’s it.
I’ll post my high carb day meals later…
212-15 training weight right now, when’s your show? We can wait until after then or go for it now.
[quote]Power GnP wrote:
212-15 training weight right now, when’s your show? We can wait until after then or go for it now.[/quote]
Show is October 29th…after that, I’m looking to push my weight back up, so 405 for reps will be more possible.
Evan, any tips on chest improvements for tall guys? I’m like 6’3 give or take, and have long lanky arms. I really, really find it hard to progress on chest exercises, ESPECIALLY upper chest. Any secrets from Mr. Amazing? (Also just PM’ed you.)
[quote]ebomb5522 wrote:
[quote]Power GnP wrote:
212-15 training weight right now, when’s your show? We can wait until after then or go for it now.[/quote]
Show is October 29th…after that, I’m looking to push my weight back up, so 405 for reps will be more possible. [/quote]
Consider it done. Good luck with the final bit of prep.
[quote]hlss09 wrote:
Evan, any tips on chest improvements for tall guys? I’m like 6’3 give or take, and have long lanky arms. I really, really find it hard to progress on chest exercises, ESPECIALLY upper chest. Any secrets from Mr. Amazing? (Also just PM’ed you.) [/quote]
If I were you, because of your long arms, I might focus on (as always) taking one exercise and trying to add weight to the bar, but with your other pressing movements, focusing on the bottom-half of the movement. Dumbbell presses with a long stretch and 3/4 lockout for example, would be a good way to target the chest without losing reps to arm length/triceps failure.
[quote]Power GnP wrote:
[quote]ebomb5522 wrote:
[quote]Power GnP wrote:
212-15 training weight right now, when’s your show? We can wait until after then or go for it now.[/quote]
Show is October 29th…after that, I’m looking to push my weight back up, so 405 for reps will be more possible. [/quote]
Consider it done. Good luck with the final bit of prep.[/quote]
Sounds good. Thanks for the encouragement bro.
9.6.11
Cardio: HIIT
Elliptical HIIT
12 minute warmup
5 sprint intervals: 30 seconds all out/3-4 minutes steady-state
10 minute cooldown
More HIIT tomorrow morning and then chest/triceps in the afternoon…shits starting to get very busy at school.
Great squatting as always Evan. A personal mid/long term goal of mine is to hit 3 plates x 20 post-fatigued from fronts and leg press. Re the chances I have: how have you found back squatting after already doing front? Is it a viable sequencing for someone making it a quad focused day? My thought is I’d probably need to be in the region of 3 plates fronts & not taking the leg press volume too extreme in order to hit it.
[quote]jake_j_m wrote:
Great squatting as always Evan. A personal mid/long term goal of mine is to hit 3 plates x 20 post-fatigued from fronts and leg press. Re the chances I have: how have you found back squatting after already doing front? Is it a viable sequencing for someone making it a quad focused day? My thought is I’d probably need to be in the region of 3 plates fronts & not taking the leg press volume too extreme in order to hit it. [/quote]
I really have not done a ton of back squatting directly after front squatting, and if I do, it is usually with a technique that has me either not going to failure or not shooting for a top set.
I would say if you want to hit 315 x 20, then start placing more emphasis on your squat earlier on in your routine, as that will obviously yield the most effective results. However, if you want to achieve that in a “fatigued” state, then I would just keep going for a heavy set mid-end of your workout and your body will just adapt and assume that is the state which your body has to work with when back squatting…does that make sense?
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Great squatting as always Evan. A personal mid/long term goal of mine is to hit 3 plates x 20 post-fatigued from fronts and leg press. Re the chances I have: how have you found back squatting after already doing front? Is it a viable sequencing for someone making it a quad focused day? My thought is I’d probably need to be in the region of 3 plates fronts & not taking the leg press volume too extreme in order to hit it. [/quote]
I really have not done a ton of back squatting directly after front squatting, and if I do, it is usually with a technique that has me either not going to failure or not shooting for a top set.
I would say if you want to hit 315 x 20, then start placing more emphasis on your squat earlier on in your routine, as that will obviously yield the most effective results. However, if you want to achieve that in a “fatigued” state, then I would just keep going for a heavy set mid-end of your workout and your body will just adapt and assume that is the state which your body has to work with when back squatting…does that make sense?
[/quote]
Yeah it makes perfect sense. I’m basing my exercise selection (front squat > leg press > back squat) on what I want to progress most coming first. I think I will shoot for hitting that with my current set-up even though I am awhile off yet and when I hit it change up the sequencing to hit back squat first for awhile… something along those lines… more likely to be changed when I stagnate for awhile. Thanks for the input evan!
9.7.11
AM: Cardio
Elliptical HIIT
11 minute warmup
5 intervals: 30 seconds all out, 4 minutes steady-state
8 minute cooldown
Chest/Triceps later today.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Great squatting as always Evan. A personal mid/long term goal of mine is to hit 3 plates x 20 post-fatigued from fronts and leg press. Re the chances I have: how have you found back squatting after already doing front? Is it a viable sequencing for someone making it a quad focused day? My thought is I’d probably need to be in the region of 3 plates fronts & not taking the leg press volume too extreme in order to hit it. [/quote]
I really have not done a ton of back squatting directly after front squatting, and if I do, it is usually with a technique that has me either not going to failure or not shooting for a top set.
I would say if you want to hit 315 x 20, then start placing more emphasis on your squat earlier on in your routine, as that will obviously yield the most effective results. However, if you want to achieve that in a “fatigued” state, then I would just keep going for a heavy set mid-end of your workout and your body will just adapt and assume that is the state which your body has to work with when back squatting…does that make sense?
[/quote]
Yeah it makes perfect sense. I’m basing my exercise selection (front squat > leg press > back squat) on what I want to progress most coming first. I think I will shoot for hitting that with my current set-up even though I am awhile off yet and when I hit it change up the sequencing to hit back squat first for awhile… something along those lines… more likely to be changed when I stagnate for awhile. Thanks for the input evan![/quote]
How many times are you hitting legs/week?
You could just alternate the exercise selection each workout along with alternating the intensities of each.
Ex:
Workout 1:
Front Squat: ramp to heavy 5
Leg Press: 3 x 8
Back Squat: 3 x 10 (none to failure)
Workout 2:
Back Squat: ramp to heavy set
Leg Press: etc
Front: etc
Something like that.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Great squatting as always Evan. A personal mid/long term goal of mine is to hit 3 plates x 20 post-fatigued from fronts and leg press. Re the chances I have: how have you found back squatting after already doing front? Is it a viable sequencing for someone making it a quad focused day? My thought is I’d probably need to be in the region of 3 plates fronts & not taking the leg press volume too extreme in order to hit it. [/quote]
I really have not done a ton of back squatting directly after front squatting, and if I do, it is usually with a technique that has me either not going to failure or not shooting for a top set.
I would say if you want to hit 315 x 20, then start placing more emphasis on your squat earlier on in your routine, as that will obviously yield the most effective results. However, if you want to achieve that in a “fatigued” state, then I would just keep going for a heavy set mid-end of your workout and your body will just adapt and assume that is the state which your body has to work with when back squatting…does that make sense?
[/quote]
Yeah it makes perfect sense. I’m basing my exercise selection (front squat > leg press > back squat) on what I want to progress most coming first. I think I will shoot for hitting that with my current set-up even though I am awhile off yet and when I hit it change up the sequencing to hit back squat first for awhile… something along those lines… more likely to be changed when I stagnate for awhile. Thanks for the input evan![/quote]
How many times are you hitting legs/week?
You could just alternate the exercise selection each workout along with alternating the intensities of each.
Ex:
Workout 1:
Front Squat: ramp to heavy 5
Leg Press: 3 x 8
Back Squat: 3 x 10 (none to failure)
Workout 2:
Back Squat: ramp to heavy set
Leg Press: etc
Front: etc
Something like that. [/quote]
That sort of set-up would definitely be ideal if I was hitting legs “as legs” twice a week, but as it stands I’ve been doing quads (Squat variations, leg press, extensions) then 3 days later hamstrings (deadlift variations, gms, leg curls)… might be worth considering that set-up for overall leg growth with SLDLs and hamstring curls thrown in though… I’d just have to drop my beloved deadlifts!
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Great squatting as always Evan. A personal mid/long term goal of mine is to hit 3 plates x 20 post-fatigued from fronts and leg press. Re the chances I have: how have you found back squatting after already doing front? Is it a viable sequencing for someone making it a quad focused day? My thought is I’d probably need to be in the region of 3 plates fronts & not taking the leg press volume too extreme in order to hit it. [/quote]
I really have not done a ton of back squatting directly after front squatting, and if I do, it is usually with a technique that has me either not going to failure or not shooting for a top set.
I would say if you want to hit 315 x 20, then start placing more emphasis on your squat earlier on in your routine, as that will obviously yield the most effective results. However, if you want to achieve that in a “fatigued” state, then I would just keep going for a heavy set mid-end of your workout and your body will just adapt and assume that is the state which your body has to work with when back squatting…does that make sense?
[/quote]
Yeah it makes perfect sense. I’m basing my exercise selection (front squat > leg press > back squat) on what I want to progress most coming first. I think I will shoot for hitting that with my current set-up even though I am awhile off yet and when I hit it change up the sequencing to hit back squat first for awhile… something along those lines… more likely to be changed when I stagnate for awhile. Thanks for the input evan![/quote]
How many times are you hitting legs/week?
You could just alternate the exercise selection each workout along with alternating the intensities of each.
Ex:
Workout 1:
Front Squat: ramp to heavy 5
Leg Press: 3 x 8
Back Squat: 3 x 10 (none to failure)
Workout 2:
Back Squat: ramp to heavy set
Leg Press: etc
Front: etc
Something like that. [/quote]
That sort of set-up would definitely be ideal if I was hitting legs “as legs” twice a week, but as it stands I’ve been doing quads (Squat variations, leg press, extensions) then 3 days later hamstrings (deadlift variations, gms, leg curls)… might be worth considering that set-up for overall leg growth with SLDLs and hamstring curls thrown in though… I’d just have to drop my beloved deadlifts![/quote]
You could always do deadlifts on back day…
Just a thought : ).
9.7.11
PM: Chest/Triceps
Barbell Incline Press
Bar x 15
95 x 12
135 x 6
185 x 6
225 x 6
280 x 5 + 2 (nice)
225 x 5, 135 x 15
Slight Decline Smith Bench (about 1 notch away from being a flat press)
95 x 25
135 x 25
185 x 20
225 x 20
DC Style
275 x 16, 7, 4
185 x 20 (ultra wide grip)
Dead-Stop Machine Chest Press (flex hard at top, arch back)
100 x 6
150 x 6
175 x 6
200 x 6
215 x 6 + partials
Flat Dumbbell Press (3 seconds stretch, 2 seconds flex at top)
40 x 8, 8, 8, 8
45 x 8, 8
about 10-20 seconds between each set
Thib Cable Crossover/Cable Press
12/15
8/8
12/15 (failure)
Rope Pushdowns
6 x 10, 10 seconds rest between sets (holy pumpz)
Very slight Incline Smith JM Press (propped up a flat bench with one aerobic platform)
95 x 25
135 x 20
185 x 10, 10
95 x 30, 30
15-30 seconds between sets
1 set of bodyweight dips to failure
Very strong chest/triceps day with a good amount of volume. Sometimes I don’t realize how much I do until I sit down afterwards to write it down, and today was not unique lol. This workout took me about an hour and fifteen minutes to complete, maybe a little less, so these certainly aren’t marathons, but I do try and pack as much volume I can into as little time necessary.
Incline felt heavy, but got the reps…280 for 4-6 is a good place to be right now with my bodyweight sitting right around 200 lb…just for a reference, when I did my ‘mini-diet’ in January and February and got down to 209, I was having a tough time inclining 250 for 5 and now at 10 lb less and significantly leaner, I am crushing 280 for the same, so strength is great.
The decline press with a very slight angle is a John Meadows inspired technique as he advocates using very slight angles to target the chest…these I felt a ton. The incline bench today was at a normal angle, but I may try it on the smith machine next time with the very slight angle and see how it feels.
The other work was just accessory and supplemental with the strength work coming from incline and decline. I have added a bit more triceps volume on chest day while reducing it slightly on my arm day and seeing how that works out.
Great session Evan, strong training weights!
[quote]ebomb5522 wrote:
You could always do deadlifts on back day…
Just a thought : ). [/quote]
It is certainly a thought I’m considering strongly… either deads or rack pulls 