[quote]hlss09 wrote:
Evan, were both philosophy majors aspiring to go to law school. I guess the only difference between us is that Im better looking[/quote]
Hahah, well, I am a mutant so…
Lol. 2 questions:
- What are you wearing in those DL videos? Are those shorts? Are you wearing GregRon’s shorts?
- What were you sniffing?
[quote]hlss09 wrote:
Lol. 2 questions:
- What are you wearing in those DL videos? Are those shorts? Are you wearing GregRon’s shorts?
- What were you sniffing? [/quote]
hahahah, I just roll my shorts up so the bar doesnt catch on them when I pull.
Ammonia cap…GET SOME.
But really, they’re good…get u going before a big set.
OOOOO…huffing ammonia eh? Sounds like fun! Can I just put some bleach into my water bottle for the same effect? Lol…
But for realz, I was just told recently to ‘pull the slack’ out of the bar while DLing. Any tips on how to do this? I visualize myself grabbing the bar (I use straps w/ a double overhand grip), flexing my triceps, then bending down into position, flexing my hams to create the slack, then going down a bit more and DLing the bar. Sound right?
[quote]hlss09 wrote:
OOOOO…huffing ammonia eh? Sounds like fun! Can I just put some bleach into my water bottle for the same effect? Lol…
But for realz, I was just told recently to ‘pull the slack’ out of the bar while DLing. Any tips on how to do this? I visualize myself grabbing the bar (I use straps w/ a double overhand grip), flexing my triceps, then bending down into position, flexing my hams to create the slack, then going down a bit more and DLing the bar. Sound right? [/quote]
Ya, that’s a good way to put it. I have been trying to keep my shoulders and chest up more when pulling, and that has been helping a ton personally. I also think if you emphasize just pulling as hard as humanly possible the entire time on every warmup, it will help you on your heavy sets. That may seem like obvious advice, but you’d be surprised at how much really just focusing 100 percent on pulling no matter what.
right on. I’ll give that a try.
One more thing…
Can you grow facial hair?
If so, PLEASE rock a handlebar for the contest!
/hijack
Speed off the floor on those deads was sick man. Very nice lifting my friend.
7.22.11
Shoulders/Traps
Seated Smith Military Press
Bar x bunch
95 x 8
135 x 5
185 x 5
Rest Pause Set
225 lb
LT: 11, 3 (no spotter, no point in doing 3rd RP set)
TT: 13, 4 (much stronger, delts burning)
Seated Dumbbell Press w/out a Back
35 x 10
45 x 10
55 x 10
65 x failure + bottom half partials
50 x failure + bottom half partials
Standing BTN Press/DB Front Raises/Cable Double Side Laterals
65 x 15/30 x 8 LR/10 x 10
75 x 15/30 x 8 LR/10 x 10
95 x 15/35 x 8 LR/10 x 15
105 x 15/35 x 8 LR/15 x 15
115 x 15/35 x 8 LR/15 x 15
85 x 25/35 x 8 LR/15 x 15
Bentover Ultra Wide Smith Rows (elbows pulled back)
Bar x 30
95 x 20, 30, 30
Strip Set
145 x 25 to 95 x 25 to BAR x 10 holds at top
Barbell Shrugs (no straps or chalk 
)
225 x 20
315 x 20
365 x 15 (mixed grip)
405 x 15
Straps
405 x 30 + power reps at the end
20 minute incline tread mill
Solid shoulder trap day. Weights felt good, superset was pretty brutal. I am feeling smith military more and more each time I do it, definitely a keeper for shoulders.
7.23.11
HIIT
Bike Intervals
10 minute warmup
5 intervals
10 minute cooldown
Single Arm Cable Rows (exaggerated pull) (no rest between sets)
2 seconds holds
4 x 8 LR (ascending weight)
2 x 20 LR
1 x (12-9-7-5-3-1) LR
Solid Cardio session. I am adding in a little extra work to try and bring up my lat width. Nothing crazy, just a feel exercise with lots of squeezes once or twice/week in addition to my back session.
Also, if you wanna check out my most recent update pics along with my current supplements, check my first contest thread in the bodybuilding forum.
7.24.11
Arms
Pump-Warmup Set (done as a continuous superset)
Lat Pulldown Pushdown x 20/EZ Cable Curl x 20
Done 3 times
Close Grip Bench Press
Bar x a bunch
95 x 12
135 x 10
185 x 10
225 x
Top Set
280 x 8 + 1
225 x 15
Alternating Dumbbell Curls
25 x 10
50 x 8, 8
65 x 8
Fat Gripz
25 x 8, 8
Barbell Dead stop extensions (2 inches from nose)
Bar x 8
75 x 8
95 x 8
115 x 8
Top Set
135 x 8 to 95 x a bunch
EZ Curls
Fat Grip
20 + bar x 20
40 + bar x 10
60 + bar x 10
80 + bar x 8
100 + bar x 10 to 50 + bar x 15
Close Grip Decline Bench Press: 135 x 20, 225 x 10,
Incline Curls: 20 x 8, 8, 8
Meadows Hammers/Cable Single Arm Curls
25 x 10 LR/8 LR (fat grips)
45 x 6, 6 LR/8, 8 LR (fat grips)
Fat Grips Off
Meadows Hammers (12-9-7-5-3-1 seconds squeeze)
25 x ‘6’ LR
Overhead Rope Extension
Rest Pause
50 lb x 20, 9, 5
Close Grip Curl Chins (3-10 seconds squeezes)
3 sets
Barbell Dip Walks
8 total trips (wowza)
Awesome arm session. Pump was insane, close grips felt strong hitting 280 for 8 and 225 x 15, curls felt as strong as ever, and the various supersets were ‘pumptastic.’
Fat grips are an amazing tool that I would recommend to anyone, regardless of your goals. These will not only make you work harder, but if you use them correctly, you can also activate more muscle fibers and lift more weight on your top sets without them.
My Bodyweight in the mornings is hovering around 207, so I am arguably as strong as I’ve ever been pound for pound, and significantly leaner than ever before. Just for example, I did a strongman contest last year in April and had to get under 200 (was 198) and I was not even close to the leanness that I am now. Over a 10 lb gain of lean muscle mass in a year isn’t too bad : ).
I’m gonna start posting things in here that I think are essential, whether they be related to training, diet, or thoughts in general that are important for progression.
Since this is the first one, I’ll make it simple.
Intensity:
I remember watching a video of the gym John Cena grew up training in, and the owner made a statement that has stuck out to me forever:
The definition of intensity is controlled insanity.
When I enter the gym, I live by this. I make sure that when I’m done, I leave it all in there. I don’t care what people think of me, what I’m doing, or why I’m doing it, because I have a plan, albeit an insane one, but a plan nonetheless. When you think you’ve pushed yourself to the max, just remember that there is always another gear.
Ultimately, intensity is the one element that separates the elite from the average and even from the good. It is the one thing that will allow you to reach that next level. The only question you have to ask yourself now is, “Do I have it in me to get to that level?”
I’ll end with one more quote, from an intensity king, john Meadows:
“Intensity rules the day.”
Truer words haven’t ever been spoken regarding training. Now go out there and train your ass off.
Hey man thanks for laying out your peri-workout nutrition for me. One more quick question: Which you still recommend that modified Layne Norton routine that you followed in your last log? And do you have any recommendations/modifications to suggest if I was going to start it?
Oh ya and great post about intensity. Very inspirational. Seems like you definitely back up that talk by walking the walk man.
[quote]PerformanceOne wrote:
Hey man thanks for laying out your peri-workout nutrition for me. One more quick question: Which you still recommend that modified Layne Norton routine that you followed in your last log? And do you have any recommendations/modifications to suggest if I was going to start it?
Oh ya and great post about intensity. Very inspirational. Seems like you definitely back up that talk by walking the walk man. [/quote]
I think the modified PHAT routine is great for anyone, and is an awesome template that will yield both strength and hypertrophy increases. I may switch back to something like it after this contest.
What are your weak parts/what do you want to improve? After working with Layne and reading about PHAT, there is so much you can do with the template.
7.25.11
Giant Set 1:
Leg Press (doubled average + monster mini band) 3 seconds negative, no lockout
2 pps x 8
4 pps x 8
6 pps x 8
8 pps x 8
8 pps x 8
8 pps x 8
8 pps x 8
Walking Barbell Lunges
80 lb x 10 LR
80 x 10 LR
100 x 10 LR
100 x 10 LR
100 x 10 LR
100 x 10 LR
100 x 10 LR
Leg Extensions
X 20, 20, 20, 20, 20, 20, 20, 20
7 total sets, 4 ‘work’ sets
Superset 2 (30 sec rest at most)
Seated Hamstring Curl
110 x 15
110 x 15
110 x 15
Barbell RDL Using 25s
145 x 8
145 x 8
145 x 8
Back Squat Death Set
Warmups
405 x 11 to 225 x 20
Brutal, brutal day. The giant set was murderous. 8 pps + the two bands felt more like 12 plates. By the end of it, I had to work to peel myself off the leg press and crush the lunges and extensions.
A bit less volume for hammies, but each set took about 30-60 seconds with the timed squeezes and slow tempo, coupled with no rest, that was brutal.
Squat death set was everything I had hoped for and more.
I weighed an all time low 206.5 this morning. 405 x 11 with maybe 1-2 in the tank (no spotter so I didn’t go for it) is pretty solid regardless, but the fact that I killed that after all of this was awesome. I’m really trying to push things to the next level despite being deep into contest prep. I think after yesterdays arm session and today’s leg warfare, I’m doing just that.
Awesome log, man.
I am loving FatGripz too. Probably the best addition to my training in the last 10 years.
[quote]will-of-iron wrote:
Awesome log, man.
I am loving FatGripz too. Probably the best addition to my training in the last 10 years.[/quote]
Ya, I’m really excited to see how they can augment my training. The forearm pumps are insane, and I can really see how they will help me lift more on certain exercises.
I’m really trying to bring up my chest and quads. So I was thinking about substituting front squats for back squats like you did? And any modifications for bringing up the chest would be much appreciated. Maybe an extra chest day? Or more volume on the hyper days? Also, I really enjoy deadlifting and am making some solid progress on it, so what are your thoughts about rotating that in for front squats every third week or so? Thanks again for all the help. You’re the man.
[quote]PerformanceOne wrote:
I’m really trying to bring up my chest and quads. So I was thinking about substituting front squats for back squats like you did? And any modifications for bringing up the chest would be much appreciated. Maybe an extra chest day? Or more volume on the hyper days? Also, I really enjoy deadlifting and am making some solid progress on it, so what are your thoughts about rotating that in for front squats every third week or so? Thanks again for all the help. You’re the man.[/quote]
I’m happy to help brotha. Send me a PM and we can figure out what would work best for you.