405 x 5 Back Squats with 3 second negative and no knee lockout. These were very hard, first time going this heavy with them.
1 - omg Mountain Dog posted in here. AMAZING.
2 - SICK job on those squats, E. I’m pullin the squats out for a bit but when I’m back to gaining I look forward to pushing the weight up on them. No WAY your legs won’t be able to grow.
[quote]bugeishaAD wrote:
1 - omg Mountain Dog posted in here. AMAZING.
2 - SICK job on those squats, E. I’m pullin the squats out for a bit but when I’m back to gaining I look forward to pushing the weight up on them. No WAY your legs won’t be able to grow.[/quote]
Ya, I have never gone this heavy with the 3 sec negative TUT squats, they were brutal tho. I prob will just squat like this from now on instead of normal form.
AWESOME work ebomb, 3 second descents will make a man out of anyone…haha…keep up the good work…
JM
[quote]John Meadows, CSCS wrote:
AWESOME work ebomb, 3 second descents will make a man out of anyone…haha…keep up the good work…
JM[/quote]
Thanks JM, Coming from you that means a ton.
505 x 3x3 deadlift, this was the final set of 3. 505 is between 90 and 92 percent of my 3 RM, felt very fast.
[quote]ebomb5522 wrote:
505 x 3x3 deadlift, this was the final set of 3. 505 is between 90 and 92 percent of my 3 RM, felt very fast.
[/quote]
That’s cause they were REALLY fast. Friggin nice pullin dude!
[quote]pbclax1 wrote:
[quote]ebomb5522 wrote:
505 x 3x3 deadlift, this was the final set of 3. 505 is between 90 and 92 percent of my 3 RM, felt very fast.
[/quote]
That’s cause they were REALLY fast. Friggin nice pullin dude![/quote]
Thanks bro!
Today was actually the first time I pulled conventional in about 2 months, as I have been trying sumo lately. Today, I did one set sumo and they didn’t feel great, so I tried conventional, and the results speak for themselves : ).
[quote]ebomb5522 wrote:
[quote]pbclax1 wrote:
[quote]ebomb5522 wrote:
505 x 3x3 deadlift, this was the final set of 3. 505 is between 90 and 92 percent of my 3 RM, felt very fast.
[/quote]
That’s cause they were REALLY fast. Friggin nice pullin dude![/quote]
Thanks bro!
Today was actually the first time I pulled conventional in about 2 months, as I have been trying sumo lately. Today, I did one set sumo and they didn’t feel great, so I tried conventional, and the results speak for themselves : ).[/quote]
Yup, shows everyone is different! I switched to sumo and the results speak for themselves for me!
Keep it up man, looking strong.
[quote]pbclax1 wrote:
[quote]ebomb5522 wrote:
[quote]pbclax1 wrote:
[quote]ebomb5522 wrote:
505 x 3x3 deadlift, this was the final set of 3. 505 is between 90 and 92 percent of my 3 RM, felt very fast.
[/quote]
That’s cause they were REALLY fast. Friggin nice pullin dude![/quote]
Thanks bro!
Today was actually the first time I pulled conventional in about 2 months, as I have been trying sumo lately. Today, I did one set sumo and they didn’t feel great, so I tried conventional, and the results speak for themselves : ).[/quote]
Yup, shows everyone is different! I switched to sumo and the results speak for themselves for me!
Keep it up man, looking strong.[/quote]
Right on bro, everyone’s different and it’s important to listen to your body. Clearly my body was telling me to try out conventional, so instead of sticking with sumo for 3 more sets, I said screw it, and it paid off. Hopefully it will pay off next week when I go for 560 x 3x3!
Cheat meal today too : ).
So far, I’ve had a double bacon burger with jalepenos, fried onions, ketchup and cajun fries from Five Guys, a very little bit of cold pizza, and am going to get coldstone later.
Gotta take advantage, but not too much. Next week will be a tough week of dieting as we are nearing the end.
Ebomb, can you stop training for a few years so the rest of us can catch up? Come on bro, you’re making us mortals look bad…But seriously, what flavor coldstone (you’d better say cake batter…)
[quote]hlss09 wrote:
Ebomb, can you stop training for a few years so the rest of us can catch up? Come on bro, you’re making us mortals look bad…But seriously, what flavor coldstone (you’d better say cake batter…)[/quote]
Lol, thanks man.
I got cake batter + chocolate with butterfinger, reeces, and hot fudge :-P.
^ sweet lord
1.30.11
FMC
20 minutes treadmill: 4.0 speed, 4.0-5.0 incline
12 minutes eliptical: 12-15 incline, 5-7 resistance
I sometimes like to mix up the machines during cardio as I get bored lol. I think I am going to reduce the time by a little but increase the intensity a bit. I will probably do 30 minutes, but try and keep my heart rate around 130.
Random question: when you do PHAT splits what percent of your 1RM do you use for sets of 5; do you start at 65-70% and go up closer to your max as the month progresses?
[quote]Chi-Towns-Finest wrote:
Random question: when you do PHAT splits what percent of your 1RM do you use for sets of 5; do you start at 65-70% and go up closer to your max as the month progresses?[/quote]
I usually just take a number that is close to what I believe my 5 or 3 RM to be and start the percentages low and work up. For example, I started week one at 55 percent and did 5 x 3, then next week 72 percent for 4 x 3, and eventually down to 3x3 and for the 3RM the hope would be to hit it for multiple sets.
[quote]ebomb5522 wrote:
[quote]Chi-Towns-Finest wrote:
Random question: when you do PHAT splits what percent of your 1RM do you use for sets of 5; do you start at 65-70% and go up closer to your max as the month progresses?[/quote]
I usually just take a number that is close to what I believe my 5 or 3 RM to be and start the percentages low and work up. For example, I started week one at 55 percent and did 5 x 3, then next week 72 percent for 4 x 3, and eventually down to 3x3 and for the 3RM the hope would be to hit it for multiple sets. [/quote]
So if you max was 315 you would only start with 175 for five sets of 3 – or am I reading that wrong?
In this log the May-June PHAT cycle’s power days roughly went:
55% 5 sets
70% 4 sets
82.5% 3 sets
90% 3 sets
100% 3 sets
PR
PR
Deload