Looks like more sick session. Your strength is nuts. What do you use for your straps/hook grips when you deadlift/rack pull and what not? Man keep killing it everyone is pulling for you.
Any pics/vids from the sesh, Ev?
Please post up the updated posing pics when possible!
10.10.11
AM: Cardio
Jump-Rope/Bike HIIT
Warmup: Incline treadmill walking (3.5/10-12) for 10 minutes
2 jump rope intervals: 30 seconds all out/3-4 minutes incline treadmill (3.6-3.7/10-11)
4 bike sprint intervals: 30 seconds all out/3-4 minutes incline treadmill (3.6-3.7/10-11)
15 minutes cooldown: 3.2-3.6/10-15 incline
Abdominal Circuit
As many rounds in 10 minutes of the following:
Hanging Knee Raises (start from dead-stop, explode, squeeze for 2 count) x 8
Standing CT Rope Crunches: x 8
did 6 rounds
Solid HIIT session…was dragging a bit at the beginning due to leg soreness, but once I got warm, I was good to go. Chest/Biceps later.
[quote]ryanbCXG wrote:
Looks like more sick session. Your strength is nuts. What do you use for your straps/hook grips when you deadlift/rack pull and what not? Man keep killing it everyone is pulling for you.[/quote]
Thanks brotha, appreciate it.
Do you mean what type of straps do I use, or when do I choose when to use them vs when I don’t?
I use versa grips if that answers your question : ).
[quote]bugeishaAD wrote:
Any pics/vids from the sesh, Ev?
Please post up the updated posing pics when possible![/quote]
Updated pics are in my first contest thread bug…I think ashy has some pics/videos from the session, but I personally do not.
10.10.11
Chest/Biceps
Flat Dumbbell Press
Worked up to 125 x 6, 5
Incline HS
1-2 pps x 12
3 pps x 10 to 2 pps x failure to 1 pps x failure
Pec Dec (flex, long negative)
110 x 12
160 x 12
200 x 10
230 x 10
230 x 10 to 170 x failure to 100 x failure to 80 x failure (8 second negatives)
Incline Bench Press (meadows style)
135 x 8
185 x 8
225 x 12
To incline dumbbell flies
45 x failure, failure
Alternating Dumbbell Curls (sporto form)
45 x 10 LR, 8 LR
Machine Preacher
Single arm
2 x 12 LR
2-Arm up, 1 down with as slow negative as possible
To failure on each arm then failure with both
Solid chest/biceps day. 125s felt awkward on first set, should have gotten 8, but cut it a bit short. Everything else felt amazing. Trained at my home gym and everyone was shocked with my conditioning 3 weeks out which was nice to hear.
Will be traveling to DC tomorrow so HIIT only…will come back with HIIT and shoulders wednesday, back on Thursday, then arms Saturday.
Damn at the hacks. Someones needs to teach me how to hack squat properly form wise for the knees yet also hard enough for progression… I didn’t feel like I was getting anywhere when I hit it for awhile… although I was doing it as the third movement. Will be using them for 4 weeks at christmas when I have access though!
10.11.11
Cardio: HIIT
10 minutes incline treadmill warmup
6 bike sprints/3-4 minutes incline treadmill
10 minutes incline treadmill cooldown
You guys know the drill.
Bodyweight was 198 today. We are getting there. It’s gonna be a long 2.5-3 weeks.
10.12.11
AM: Cardio
SS
Incline Treadmill: 30 minutes
Burned 400 calories…I’m traveling back to NY from Washington DC and will be crushing back later…get pumped.
10.12.11
PM: Back
Close Grip Pulldowns
2 x 15 (slow, controlled, squeeze)
Momentum pull, as slow as possible lower
Worked up to stack x 4 then to 200 x failure then to 100 x stretchers
(this technique fried my back)
Deads
135-405 x 5
505 x 6 (NICE)
video
Kayak Rows
2 x ‘6’ reps
Bentover Barbell Rows
Worked up to 315 x 6 to 225 x 22
Single Arm Pulldowns
Strict: 2 x 8
Momentum/as slow as possible: 1 x failure
Pullups
2 sets to failure
Awesome back session, despite 8 hours of traveling today.
Really took the ‘hard n’ heavy’ approach today, hitting heavy deads and rows in the same session. 505 x 6 was amazing, despite weighing somewhere between 197-199. These were dead stop reps and I may have had 1 more in the tank.
The Pulldowns with momentum/lowering as slow as possible are a J-Rod inspired technique…I’d advise all to try this.
Will post the video later…HIIT + Shoulders/Traps/Abs tomorrow.
[quote]jake_j_m wrote:
Damn at the hacks. Someones needs to teach me how to hack squat properly form wise for the knees yet also hard enough for progression… I didn’t feel like I was getting anywhere when I hit it for awhile… although I was doing it as the third movement. Will be using them for 4 weeks at christmas when I have access though![/quote]
I really like hacks, but rarely do them first. I think you should do at least 1 movement prior to doing then to warmup the quads, preferably a quad and hamstring movement. Once my legs are warmed up, I feel them a lot more in my quads and they don’t hurt my knees as much…but, they are certainly tough on the knees and that needs to be taken into account when deciding on how much weight to use/frequency.
Here’s the deadlift video…these felt very strong.
10.13.11
Shoulders/Traps/Abs
Seated Barbell Full ROM Press (to below chin)
Bar x 5
95 x 5
135 x 5
165 x 5
195 x 5
215 x 4 (PR)
Not Full ROM
185 x 15
Giant Set
- Single Arm Dumbbell Press-Away
- Plate Front Raise
- Gironda Lateral Raise
- Single Arm Dumbbell Press-Away
8-10 reps of each
x 3 (very tough)
Barbell Dead Stop Shrugs
225 x 12
315 x 12
405 x 20
495 x 8
Cardio: HIIT
Incline Treadmill Sprints
8 minutes incline walking warmup
6 incline sprint intervals: sprint for 30 seconds at 12.0 incline/9-9.4 speed
3-4 minutes incline walking
Quick cooldown
Sick shoulder/trap session. I’ve really been liking the full ROM seated presses, feel them a ton in my delts, but I also really like doing them to nose level…each hits them differently.
The giant set was brutal. It may not look like a ton, but give it a try.
Dead stop barbell shrugs hit the traps hard…405 x 20 was very nice.
Normally, I don’t like doing sprints on a treadmill, but doing them at a 12 incline makes them very challenging. These felt great today.
10.14.11
AM: Cardio
LISS
50 minutes incline treadmill:
11 min @ 3.2/11
10 min @ 3.5/10-12
4 min @ 3.2/11
5 min @ 3.5/11
3 min/3 min @ 3.2/11 to 3.5/11 till finish
5 min @ 3.1/11
Bumped up cardio a bit. These next two weeks are crucial. Need to lose that last little bit around midsection/glutes, etc.
Arms later.
10.14.11
PM: Arms
Close Grip Bench Press
Bar x 12
95 x 8
135 x 5
185 x 5
225 x 5
275 x 3
305 x 3 (nice)
2 second pause/3/4 lockout
225 x 10 (not to failure, 1-2 reps shy)
To
185 x 12
To
135 x 10
Seated Alternating Curls
40 x 6 LR
55 x 6 LR
45 x 7 LR
Overhead Triceps Extension Machine/Machine Preachers
100 x 8/80 x 8
120 x 8/90 x 8
120 x 8/100 x 8
100 x failure/100 x eccentric failure set
Rope Pushdown/Reverse EZ Bar Curls
10/8
X 5
Sick, sick arm day…legs + cardio tomorrow
10.14.11
Meals:
6:30 AM: Cardio
-
8:45 AM: 120 grams egg whites, 120 ml unsweetened almond milk, 1.5 scoops protein, cinnamon, 1 splenda packet, 1.5 tbsp natural peanut butter
11:30 AM (Pre-Workout): 1 bag smart pop popcorn, 2 omega 3 eggs, 1 lean chicken + mushrooms sausage, 1 slice Applegate farms turkey bacon
3:45 PM (Post-Workout): 1 large container Fage fat free Greek yogurt (454 grams), cinnamon, 6 grams chocolate PB2, 45 grams Kashi Go Lean Cereal
5:45 PM: 175 grams broccolini, 5 ounces 98 percent lean ground chicken, habanero mustard
8:00 PM: Same as meal 4
10:15 PM: Same as meal 1
Still eating enough to not feel hungry all the time and also meal types/frequency are such that I keep energy levels high pretty much all day.
10.15.11
Legs + Cardio
Dead Stop SLDLs (3 seconds negative, initiate movement with hammies, butt wayy back)
135 x 8
225 x 8
315 x 8
365 x 6
225 x 20
(wow, these are hard)
Paused Ass 2 Grass Back Squats (no lockout)
Top 1:
315 x 10
Top 2:
315 x 7
Lying Hamstring Curl (3 neg, stretch)/Leg Press (continuous tension)
95 x 12/6 pps x 40
110 x 12/8 pps x 35
20 minutes step mill
Quick but intense leg session.
Love the dead stop SLDLs and paused back squats. Will prob do 20 minutes of fast paced walking tonight as well.
Ha. Amazing poundages. Over 500 deadlift for 6 is no joke. The deadstops are pretty damn sweet considering I’m topping out at 330 and consider shrugs a reasonable strong point for me. If I’m near you in say 2 years I will have done a hell of a good job.
[quote]jake_j_m wrote:
Ha. Amazing poundages. Over 500 deadlift for 6 is no joke. The deadstops are pretty damn sweet considering I’m topping out at 330 and consider shrugs a reasonable strong point for me. If I’m near you in say 2 years I will have done a hell of a good job.[/quote]
Thanks Jake…appreciate the comments brotha!
Keep pushing!
Sample day of eating from a high (er) carb day:
Meal 1) 70 grams quick oats, 1.5 scoops protein, 1 tsp natural peanut butter
Meal 2) 100 grams Kashi go lean cereal + 15 grams whole grain o’s, 1.5 scoops whey
Meal 3) 100 grams broccolini, 5 ounces 98 percent lean ground chicken, 175 grams sweet potato, 1/2 tbsp olive oil
Meal 4) Same as meal 3
Meal 5) “Protein Pancake” (1 scoop whey, 120 ml almond milk, 120 ml liquid egg whites, cinnamon, spenda) 1 tbsp natural peanut butter, 1 bag smart pop kettle corn
Layne is dropping carbs on normal days down to 90…we are really making a push to the finish.