[quote]ebomb5522 wrote:
[quote]pbclax1 wrote:
Very nice squats Evan! Those looked brutal yet extremely strong![/quote]
Thanks man!
They were brutal, give em’ a try sometime![/quote]
Soon! Very soon. Finishing up the last couple weeks of the semester and lacrosse, once I get back home, I will try these in my first squat session!
[quote]ebomb5522 wrote:
Here are the Back Squats with the 3 seconds negative. 405 x 6 at this depth/tempo is definitely a PR.
Those were awesome big E. Wow…strong. Your weak link your is spinal erectors, hit some good morning or reverse hypers and you will be doing 500 like that for same reps and tempo…Keep up the awesome work my friend.
JM
[quote]pbclax1 wrote:
[quote]ebomb5522 wrote:
[quote]pbclax1 wrote:
Very nice squats Evan! Those looked brutal yet extremely strong![/quote]
Thanks man!
They were brutal, give em’ a try sometime![/quote]
Soon! Very soon. Finishing up the last couple weeks of the semester and lacrosse, once I get back home, I will try these in my first squat session![/quote]
Sounds good bro!
@ JM: Thanks JM!
That’s a great point! Looking at the video again, that’s definitely something I can improve upon. I’ll start adding more erector work into my leg training days to help!
5.13.11
HIIT
Eliptical Sprints
5 minutes warmup
10 sprints
10 minute cooldown
Just a bit of cardio to keep myself honest.
Bodyweight is hovering between 213-215.
Solid close-gripping and awesome squatting! Keep up the solid work, Evan.
How long have you been taking DAA, and are you noticing anything from it?
5.14.11
Incline Bench Press
Worked up to 275 x 4, 4
185 x 6, 6 (2 seconds pause, 3/4 lockout)
Machine Press + Flex/neutral grip partial press/band stretch
75 x 8/16/10
100 x 8/16/10
112.5 x 8/16/10
150 x 8/16/10
150 x 8/16/10
Smith Incline Press (nonstop, no lockout, 3 seconds negative on drops)
195 x 15
195 x 10 to 145 x 12 to 95 (wide grip) x 15
Dumbbell DC Stretch
65 x 90 seconds (heavier next time)
Seated Overhead Rope Extension/Bench Dips (4 seconds negative/no lockout)
6 x 15
8 x 12/bw x failure
8 x 10/failure
6 x 12/failure
DC Dumbbell Triceps Stretch
45 x 70 seconds LR
Awesome overall chest/triceps day. I really hit it with all I had, despite just not feeling it weight wise with the inclines. Amazing pump, really loving the extreme stretching.
5.15.11
Single-Arm Barbell Rows (using 25s)
Dead-Stop Reps
50 x 15 LR
75 x 15 LR
Continuous/Deadstop
75 x 20 continuous LR to 75 x 15/5 dead-stop (X2) to 50 x 20 LR continuous
Bentover Barbell Rows (looser form)
135 x 15, 225 x 15
315 x 12, 12, 12
Partial Pulldowns (30 seconds rest)
2 x 10, 2 x 8
Straight Arm Rope Pulldown (3 seconds negative down, 3 up)
2 x 20, 3 x 20, 4 x 20 drop to 3 x 20 to 2 x 35
Perfect Lat Pulldown/Chest Supported Rows + Stretch
2 x 20/2 x 10
DC Back Stretch
70 lb x 70 seconds
Seated Hammer Curls (Form looked like Synergy’s in his thread)
40 x 10 LR
55 x 10 LR
65 x 8 LR
RP Set: 65 x 8 LR to 4 LR to 3 LR
Incline Dumbbell Concentration Curls (1 second squeeze, 3 seconds negative, continuous)
15 x 10, 10, 10
DC Biceps Stretch
60 seconds, light headed…
Very solid back day. I haven’t done heavy barbell rows in a long time, but they felt awesome. My form was looser than I usually do, but I tried to have less back swing and more power. I really liked the single arm barbell rows with the dead-stop, they were pretty tough. Other back work just focused on feeling weight and building my lat-width. Biceps felt amazing, pump was insane.
I am trying to find a good mix between heavy movements and feel-movements in my training, as I have gotten solid results from both.
Bodyweight was 214.5 this morning.
5.16.11
Barbell Military Press (5/3/1)
155 x 3, 175 x 3, 195 x 6 (need to work on form, but okay)
Hypertrophy Circuit
Dumbbell Dead-Stop Lateral Raise: 20 x 8
Machine Delt Raises: 80 x 12
Partial Dumbbell Lateral Swings: 55 x 25
I completed 5 rounds of this, no more than 60 seconds rest
Rope Rear Delt Pulls (various iso-holds thrown in sporadically)
2 x 25
Barbell Shrugs
135-315 x 6 (5 seconds hold at top)
Normal reps
405 x 20 to 315 x 30 to 225 x 50
Awesome overall shoulder day. The 195 x 6 was pretty solid with the standing press. I really enjoyed the hypertrophy circuit, felt amazing. The shrugs felt strong as well. I am very excited to see the results in a couple months from doing shoulders on their own day.
^look at pics = mad jelly
[quote]ashylarryku wrote:
Solid close-gripping and awesome squatting! Keep up the solid work, Evan.
How long have you been taking DAA, and are you noticing anything from it?[/quote]
Thanks Ashy!
I have been taking DAA on and off now for about 6 months, and I definitely notice something from it. It’s important though to make sure you go on and off periodically.
How do you go about cycling DAA? Do you do like 4 weeks on, 1 week off? You are one strong mofo btw. Keep up the good work!
5.18.11
Rope Pushdowns/Reverse EZ Curls (flex hard at top)
5 x 10/10
Barbell Curls (trying to keep it strict while still going heavy)
worked up to 135 x 8
dropped to
115 x 12, 12 to 95 x 12
Close Grip Bench Press (2 seconds pause, no lockout)
135-225 x 5
275 x 5 (PR) had more in tank I think (video)
275 x 4 + 1
185 x 10 to 135 x 6
135 x 6
Standing Dumbbell Curls (3-4 seconds negative)
30 x 10 to 17.5 x 10
27.5 x 8/15 x 10
20 x 8/10 x 10, 10
Rope Overhead Extensions (drop set)
6 x 15
7 x 8 to 6 x 10 to 5 x 10 to 3 x 12 to 1 x 20
Machine Preacher Curls/Cable Drag Curls (3 seconds squeeze)
1 x 10/10
1 x 10/10
1 x 8/8
1 x 8/8 + partials
DC Biceps Stretch
75 seconds
Incline EZ Bar Extensions/Pronated Dumbbell Kickbacks
2 x 12/2 x 10
DC Triceps Stretch
45 x 60 seconds LR
Awesome overall arm day. Close Grips are getting stronger every week and each week I am trying to hit my arms harder and harder. As I have stated before, I am trying to hit these with the same intensity that I hit legs…I need more growth.
Here’s the close grip video
@ Johnman: Thanks bro! I really just buy a tub of it, take 3 grams a day until the tub is empty and then don’t buy it for a while. No real method, but it usually comes out to 3.5-5 weeks on and 2 or so weeks not.
@ X: Thanks!
Wow, that was impressive. Definitely much stronger than my 275 set. Very nice.
Lol, thanks Bug. Yay at me close gripping nearly as much as I conventional bench!
Hit an arm session today inspired by your latest arm training. Intense stuff man and insane pump!
@ PB: Good to hear!
