[quote]ebomb5522 wrote:
Barbell Shrugs (3 seconds hold at top)
135, 225
225 x (12-9-7-5-3-1) brutal
Very strong overall shoulder day. I really am enjoying the dumbbell presses without back support, they really are a true test of pure pressing ability and shoulder strength. Circuit was brutal, so were rear delts and shrugs. Bw was 217 on an empty stomach today.
[/quote]
Hey ebomb, how do you feel about those shrugs as compared to heavy shrugs with no hold? My lower back is fucked up so I can’t hold more than 245 while standing. You think I can build some decent traps doing lighter weight (less than 275) with that 3 second hold?
[quote]sam_sneed wrote:
[quote]ebomb5522 wrote:
Barbell Shrugs (3 seconds hold at top)
135, 225
225 x (12-9-7-5-3-1) brutal
Very strong overall shoulder day. I really am enjoying the dumbbell presses without back support, they really are a true test of pure pressing ability and shoulder strength. Circuit was brutal, so were rear delts and shrugs. Bw was 217 on an empty stomach today.
[/quote]
Hey ebomb, how do you feel about those shrugs as compared to heavy shrugs with no hold? My lower back is fucked up so I can’t hold more than 245 while standing. You think I can build some decent traps doing lighter weight (less than 275) with that 3 second hold?[/quote]
I think you definitely can build a solid pair of traps with lighter weight by mixing up the hold. I have been doing them for about 8 weeks now and really can see a difference in trap development. That being said, I also think shocking your traps with very heavy weight is good for building traps. I do think that you can utilize this technique though and will definitely see good results without going too heavy.
[quote]ebomb5522 wrote:
[quote]sam_sneed wrote:
[quote]ebomb5522 wrote:
Barbell Shrugs (3 seconds hold at top)
135, 225
225 x (12-9-7-5-3-1) brutal
Very strong overall shoulder day. I really am enjoying the dumbbell presses without back support, they really are a true test of pure pressing ability and shoulder strength. Circuit was brutal, so were rear delts and shrugs. Bw was 217 on an empty stomach today.
[/quote]
Hey ebomb, how do you feel about those shrugs as compared to heavy shrugs with no hold? My lower back is fucked up so I can’t hold more than 245 while standing. You think I can build some decent traps doing lighter weight (less than 275) with that 3 second hold?[/quote]
I think you definitely can build a solid pair of traps with lighter weight by mixing up the hold. I have been doing them for about 8 weeks now and really can see a difference in trap development. That being said, I also think shocking your traps with very heavy weight is good for building traps. I do think that you can utilize this technique though and will definitely see good results without going too heavy.[/quote]
Awesome. Thanks!
6.11.10
Calf Superset
4 sets
Full Back Squats
Worked up to 455 x 7 (not bad, considering I am sick :-P)
Paused Squats (full pause at bottom): 405 x 5, 5
2:00 Minute Squats: 135 lb (minimal pauses)
Lying Hamstring Curls (3 sec negative, flex hard)
65 x 12
87.5 x 10
115 x 10
130 x 6
Leg Press (continuous/dead-stop, no lockout)
310 x 20
310 x 15 + 5
310 x 10 + 10
350 x 5 + 15
absolutely brutal set
Walking Dumbbell Lunges (1 leg all, then other) short rest
40 x 10, 15, 15 LR
So much for being sick.
455 x 7 was heavy as shit, but I still cranked out almost a PR, which would have been 8 (I’ve done 10, but spotter was there for 9 and 10). Really enjoy the paused Squats, 405 x 5 felt strong. The 2:00 min squat was brutal, will definitely be implementing timed Squats/leg presses more now.
Leg press was strong and lunges were brutal as well.
So, either all of my clocks are wrong, or you are now such a badass that you can do tomorrows lifting today!! Either way, kickass training.
[quote]ebomb5522 wrote:
6.11.10
Calf Superset
4 sets
Full Back Squats
Worked up to 455 x 7 (not bad, considering I am sick :-P)
Paused Squats (full pause at bottom): 405 x 5, 5
2:00 Minute Squats: 135 lb (minimal pauses)
Lying Hamstring Curls (3 sec negative, flex hard)
65 x 12
87.5 x 10
115 x 10
130 x 6
Leg Press (continuous/dead-stop, no lockout)
310 x 20
310 x 15 + 5
310 x 10 + 10
350 x 5 + 15
absolutely brutal set
Walking Dumbbell Lunges (1 leg all, then other) short rest
40 x 10, 15, 15 LR
So much for being sick.
455 x 7 was heavy as shit, but I still cranked out almost a PR, which would have been 8 (I’ve done 10, but spotter was there for 9 and 10). Really enjoy the paused Squats, 405 x 5 felt strong. The 2:00 min squat was brutal, will definitely be implementing timed Squats/leg presses more now.
Leg press was strong and lunges were brutal as well.
[/quote]
[quote]DoveofWar08 wrote:
So, either all of my clocks are wrong, or you are now such a badass that you can do tomorrows lifting today!! Either way, kickass training.
[quote]ebomb5522 wrote:
6.11.10
Calf Superset
4 sets
Full Back Squats
Worked up to 455 x 7 (not bad, considering I am sick :-P)
Paused Squats (full pause at bottom): 405 x 5, 5
2:00 Minute Squats: 135 lb (minimal pauses)
Lying Hamstring Curls (3 sec negative, flex hard)
65 x 12
87.5 x 10
115 x 10
130 x 6
Leg Press (continuous/dead-stop, no lockout)
310 x 20
310 x 15 + 5
310 x 10 + 10
350 x 5 + 15
absolutely brutal set
Walking Dumbbell Lunges (1 leg all, then other) short rest
40 x 10, 15, 15 LR
So much for being sick.
455 x 7 was heavy as shit, but I still cranked out almost a PR, which would have been 8 (I’ve done 10, but spotter was there for 9 and 10). Really enjoy the paused Squats, 405 x 5 felt strong. The 2:00 min squat was brutal, will definitely be implementing timed Squats/leg presses more now.
Leg press was strong and lunges were brutal as well.
[/quote]
[/quote]
Hahahaha, ooops, date fail…
Here’s the squat, I think I could have hit 1, maybe 2 more if going to absolute failure.
Nice squats Evan! They looked easy man. Awesome leg day!
Here are the paused squats I did after the 455 x 7…this was the first of 2 sets.
You make squatting look real easy man.
Evan, I can’t seem to get the ‘Meadows rows’ right. Any tips? I’m standing as if I’m loading on plates, and I’m using straps, but still doesn’t feel ‘right’… Strong squatting BTW! What’s your diet lookign like at the moment?
6.11.10
Standing Calf Raise (15 seconds rest)
3 x 12
Seated Calf Raise
3 x 12
Decline Bench Press
Worked up to 315 x 5, 6 (strong) (PR is 8 at around 230).
225 x 20
Incline Smith Bench Press
185 x 25
195 x 20
245 x 8 to 195 x 10 to 145 x 15 to 95 (ultra wide grip) x 25
Machine Dead Stop/Neutral Partials
100 x 10/15
125 x 10, 10, 10/15, 15, 15
Flat Dumbbell Press (3 seconds stretch, no lockout)
55 x 8
75 x 8
55 x 12 to 55 x 6, 55 x 10
DC Chest Stretch
80 x 70 seconds
OH Triceps Extensions
3 sets ramping
3 Dropset
Declines felt strong, everything else felt very good as well.
PR videos were great. Honestly. You made those 145s look several pounds lighter, definition in your arm very visible. Floored by your squat video. Great stuff all round.
[quote]XanderBuilt wrote:
PR videos were great. Honestly. You made those 145s look several pounds lighter, definition in your arm very visible. Floored by your squat video. Great stuff all round.[/quote]
Thanks bro, I think you’re referring to the PR vids in T-Cell? The pressing video is from November, when I weighed around 230. I haven’t attempted that much since then. I believe I can hit more than that now though!
6.12.11
Rack Chins
Worked up to:
80 x 15, 5, 3 (RP Style)
Single Arm Barbell Rows (2 seconds negative + stretch at bottom, strict)
Worked up to:
100 x 10, 10, 10
Single Arm Pulldowns (full pause at bottom)
2 x 8 LR
3 x 8 LR
4 x 8, 8 LR
6 x 8 LR
Neutral Grip Chest Supported Rows (partner pushing down on weight stack)
130 x 8, 8 (partner eccentric resistance around 4-8 seconds each rep)
Meadows Pullovers
70 x 15, 15, 15
Back Extensions
Bw + mini band x 15
25 lb + mini band x 15, 10 drop 8
Seatsd Hammer Curls
60 x 10, 6, 4 LR (RP)
Very, very brutal workout. I killed lats today.
6.12.11
Rack Chins
Worked up to:
80 x 15, 5, 3 (RP Style)
Single Arm Barbell Rows (2 seconds negative + stretch at bottom, strict)
Worked up to:
100 x 10, 10, 10
Single Arm Pulldowns (full pause at bottom)
2 x 8 LR
3 x 8 LR
4 x 8, 8 LR
6 x 8 LR
Neutral Grip Chest Supported Rows (partner pushing down on weight stack)
130 x 8, 8 (partner eccentric resistance around 4-8 seconds each rep)
Meadows Pullovers
70 x 15, 15, 15
Back Extensions
Bw + mini band x 15
25 lb + mini band x 15, 10 drop 8
Seatsd Hammer Curls
60 x 10, 6, 4 LR (RP)
Very, very brutal workout. I killed lats today.
I’d just like to make a few notes regarding the workout.
Rack chins are amazing, and I will definitely keep doing these. Width is a weak point for me, and I can already see that these will help that a ton.
Single Arm Pulldowns done with a pause and strict form are very intense, a keeper as well.
As promised, I will post a diet tonight, but keep in mind, my diet has been all over the place due to finals. The goal now is just getting in cals. I’ll post later.
Bodyweight is around 218-220.
[quote]ebomb5522 wrote:
[quote]XanderBuilt wrote:
PR videos were great. Honestly. You made those 145s look several pounds lighter, definition in your arm very visible. Floored by your squat video. Great stuff all round.[/quote]
Thanks bro, I think you’re referring to the PR vids in T-Cell? The pressing video is from November, when I weighed around 230. I haven’t attempted that much since then. I believe I can hit more than that now though![/quote]
Yep the TCA ones. It’s good to watch for me because I learn more on the technique and the weight you move fires me up to be there as well. This is a silly question but how do you film your lifts do you use a camera and tripod set-up or a training partner helps film? Thanks.
[quote]XanderBuilt wrote:
[quote]ebomb5522 wrote:
[quote]XanderBuilt wrote:
PR videos were great. Honestly. You made those 145s look several pounds lighter, definition in your arm very visible. Floored by your squat video. Great stuff all round.[/quote]
Thanks bro, I think you’re referring to the PR vids in T-Cell? The pressing video is from November, when I weighed around 230. I haven’t attempted that much since then. I believe I can hit more than that now though![/quote]
Yep the TCA ones. It’s good to watch for me because I learn more on the technique and the weight you move fires me up to be there as well. This is a silly question but how do you film your lifts do you use a camera and tripod set-up or a training partner helps film? Thanks.[/quote]
Haha, it’s not a silly question at all.
If I’m lifting with a partner, which isn’t too often, I might have him or someone else film it (if I’m at my home gym where I know a lot of people). If can’t find anyone I know, I will usually just find a place to put the camera where it has a good angle. It could be on a bench, or ledge. That works well most of the time.
