Thanks for the reply man. And awesome job on the 275 close grip bench!
5.19.11
Smith Elevated Calf Raises (continuous)
185 x 20, 20, 20, 20
Back Heels Elevated Front Squats (3/4 lockout, continuous)
135 x 6, 185 x 6, 225 x 6, 275 x 6, 295 x 6, 315 x 6, 6
Lying Hamstring Curls/Good Mornings
3 x 15/10
Walking Barbell Lunges (1 all out set)
125 x 60 total steps
Very short, intense leg session. Front squats felt as strong as they ever have, 315 was smooth for 3/4 lockout and continous reps, probably could hit it for 10-15 if I were going for reps. Lunge death set was brutal, I nearly passed out afterwards. I did them where the first 20 steps on each leg were nonstop and all on one leg then the other, then I switched to alternating.
Here’s a video of the front squats. 315 x 8, 6 being continuous reps. I was planning on just doing 6, but did 2 more. Still a bunch in the tank, but I wanted to get another strong set of 6.
@ Johnman: Thanks bro! These are quickly becoming one of my favorite pressing movements. I have progressed on them a ton in the past 4 weeks.
Damn Evan. Looking strong as hell on those front squats. That leg day does look brutal as well man!
@ Blaze: thanks bro! I really enjoy that front squat variation, kills the teardrop. I have been keeping my leg days shorter and more intense because I am trying to put kore energy/volume into my weak parts (arms/lat width).
5.21.11
Standing Smith Elevated Calf Raise
5 x 12/30 partials
Incline Bench Press (3/4, continuous)
Worked up to 275 x 5, 5
285 x 4 + 1
Incline Dumbbell Press (1 second pause for long stretch, no lockout)
60 x 12, 90 x 10
Dropset
105 x 8 to 60 x 8 to 30 x 10
Machine Press + Stretch (hard flex at top)
100 x 15, 15, 15, 15 + 10 band stretches after each set
Fly Machine RP Set (1 second squeeze at top)
100 x 15, 7, 5
Right into DC dumbbell stretch
70 x 70 seconds (brutal)
Rope Pushdowns (15 seconds rest)
5 x 12
Dead Stop EZ Bar Extensions
50 + Bar x 15
50 + Bar x 12 to 8
Very strong overall chest/triceps day. The pump was insane today and strength felt awesome. 275 x 2x5 for continuous no lockout reps was as strong as I’ve ever been. The inclines with the long stretch were also as strong as they’ve ever been. Bodyweight this morning was 215.8, so we are steadily going up. Right now, bodyfat has not increased noticeably at all since I weighed an 207-208. 7-8 lb gain with nearly no fat, pretty happy with that : ).
Strong work on the inclines Ev. Looking forward to blowing past your numbers in a few months. 
Lol, you probably will too since I’ll be dieting for my show then : )
5.22.11
Meadows Rows
3 plates x 8, 8, 8 LR
Deadstop Dumbbell Rows
worked up to 150 x 15 LR
Single Arm Lat Pulldown (3 seconds hold at bottom, squeeze as hard as possible)
50 x 8 LR
70 x 8 LR
100 x 8 LR
Intense Set (holds for 12 seconds, 9 sec, 7 sec, 5 sec, 3 sec, 1 sec)
70 x 6 LR
Stretchers
130 x 12, 12
Partial Pulldowns on Hammer Strength Iso Wide Pulldown
1 pps x 12
2 pps x 12
3 pps x 10, 10
Deadlift
worked up to 640 x 1 PR****
DC Back Stretch
70 x 60 seconds
Seated Hammer Curls
40 x 8 LR
55 x 8 LR
Rest Pause Set
65 x 8, 4, 3 LR
Hammer Strength Calf Raise Curls
Bar x 8 LR
15 x 6 LR to Bar x failure LR to partials x failure LR
Amazing back day. Everything felt great, especially the dead stop DBs and single arm pulldowns with the 12 seconds-1 seconds hold.
Deadlifts felt awesome. I hitched a little on the set, a little upset about that, but I definitely could get it without the hitch. Nevertheless, PR and a sick day.
Lol. Workouts like that are why I read your log for motivation. Beast mode on that deadlift.
Hell yeah Evan! SICK deadlift my man!!
Great pull man keep it up
What a beastly pre-lift slap Ev.
Sweet baby jesus, looking like Arnold with that bicep vein
I feel like pics don’t do you justice, your size really shows in the videos
You are going to kill your first comp man
@ Blaze: Thanks bro, glad to hear it!
@ PB and USM: Thanks guys!
@ Bug: Lol, I know, i wish it had been a bit harder.
@ Tommy: Haha thanks, I hope so!
Really stong lifing man. Especially the deadlift after all the work you did leading up to it, nice job.
[quote]Heracles_rocks wrote:
Really stong lifing man. Especially the deadlift after all the work you did leading up to it, nice job.[/quote]
Thanks bro!
Doing deads last is tough, and sometimes disappointing, but worth it when you can pull a PR : )