I didn't know your real name is Ethan, Evan
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I didn't know your real name is Ethan, Evan
[QUOTE=detazathoth;1022945663]I didn't know your real name is Ethan, Evan[/QUOTE]
LOL...Apparently it is.
[QUOTE=detazathoth;1022945663]I didn't know your real name is Ethan, Evan[/QUOTE]
...oh.
[QUOTE=ch3v3ll3;1022999333]...oh.[/QUOTE]
Haha it happens man.
[QUOTE=detazathoth;1021697103]It's not Block Programming. It's a just sensible linear stuff. I didn't want to get too fancy with Evan's training because he didn't do ME type lifting in a while, no reason to re-invent the wheel when a blend of ME type lifting and "high" volume work will do the trick.[/QUOTE]
Makes sense to me!
[QUOTE=ashylarryku;1022211033]I want to be Evan when I grow up.[/QUOTE]
Don't we all!
[QUOTE=ebomb55;1022934283]2.8.13
Deadlift Day
Deadlifts (beltless)
135 x 5
225 x 5
315 x 5
375 x 3
425 x 3
485 x 1
535 x 1
565 x 3 x 2
[/QUOTE]
So damn strong.
2.9.13
Bench Accessory Day
Warmup
Standing Military Press
Bar x 8
95 x 5
135 x 5
165 x 5
185 x 5
190 x 5
185 x 5
175 x 5
165 x 5
SSB JM Press
150 x 5
200 x 5
240 x 5
265 x 5
280 x 5
240 x 5, 5
Dead-Stop Dumbbell Rows/Football Bar Pushups
95 x 8 LR/failure
130 x 8 LR/failure
145 x 8 LR/failure
130 x 8 LR/failure
Chest-Supported Rows
100 x 4 x 8
Rope Pushdowns/Curls/Face Pulls
25/15/12
3 rounds
Side Bends
5 sets
Solid session...Really enjoying the heavy triceps work. Military press is feeling better...Hopefully I'll get back to heavier weights on that as I get more used to the movement.
[QUOTE=Jab1;1023265673]Makes sense to me!
Don't we all!
So damn strong.[/QUOTE]
Haha, thanks man...I'm pretty happy with how the beltless deads feel.
[QUOTE=ebomb55;1023333293]Haha, thanks man...I'm pretty happy with how the beltless deads feel.[/QUOTE]
How's the Hammie feeling?
[QUOTE=detazathoth;1023729693]How's the Hammie feeling?[/QUOTE]
It didn't feel great when I woke up on deadlift day, but I wrapped it up pretty tight, didn't hinder me at all during deads and it feels much better 2 days later...So, we're all good now lol.
2.10.13
Squat Day
Warmup
Vertical Jumps: 5 x 3
Squats (beltless, forgot knee sleeves today...:( )
135 x 8
225 x 5
260 x 8
305 x 3
355 x 1
400 x 3
425 x 3 x 1
445 x 3 x 1
470 x 2 x 1 (got stapled on the first rep...came back, powered through 2 x 1)
Barbell RDL
135 x 12
225 x 12
275 x 12
275 x 12
Lying Leg Curls (1.5 reps)
55 total reps , 6 sets, at 90 lb o
Hanging Knees-to-Forehead
Bw x 55 over 6 sets
Incredibly hard training session. I got to the gym and realized that I had forgotten my knee sleeves lol. As many of you know, I like to keep my knees warm as I have had 3 surgeries on them due to football. I squatted without them, and it was a bit awkward, especially with the heavier sets. I got stapled by 470, likely in part because of the lack if sleeves, but more so because of a lack of confidence. However, I pushed though and hit 2 x 1 with it and was pleased with that. Vids to come.
[youtube]HqJcEDR0Nx8[/youtube]
Set the pins lower in that power rack when you squat, you're basically on your toes when you take the weight out.
Think you will get 500 at the meet?
[QUOTE=The Solution;1024376373]Think you will get 500 at the meet?[/QUOTE]
I should be getting at least 515, maybe more. These squats were beltless, something I hadn't done until 3 weeks ago in a longg time lol, with no knee sleeves (forgot them today).
Since my core is so powerlifting-weak , the difference between my belted and beltless squat is pretty big right now.
Food today:
Meal 1) 1/2 cup cream of rice, 1.5 scoops Beverly nutrition protein, 2 tbsp peanut butter, 1/2 scoop greens +
Peri-Workout: 25 grams peptopro + 60 grams glycofuse
Meal 2) 4.7 ounces (uncooked measure) brown rice pasta, 6 ounces chicken breast, 1/2 tbsp coconut oil, 1/2 cup tomato sauce, Franks red hot
Meal 3) 2 slices whole wheat bread + 2 tbsp peanut butter, 2 rice cakes + , 5.5 ounces chicken breast, 1/2 tbsp coconut oil
Meal 4) 3.5 ounces chicken breast, 2 slices sesame ezekiel bread + 2 rice cakes + 1/2 tbsp coconut oil
Meal 5) 3 eggs cooked in VCO, 3 slices sesame ezekiel bread + 3/4 tbsp coconut oil
110 F/260 P/500 C
2.13.13
Bench Day
Warmup
Medicine Ball Slams
Medicine Ball Chest Throw
3 x 5 each
Bench Press (paused)
135 x 5
165 x 8
190 x 5
225 x 5
250 x 1
280 x 1
295 x 3 x 3
Incline Football Bar Press w/Fat Gripz/Pull-up
185 x 8/8
165 x 8/8
Triceps Extensions/Dumbbell Hammers
5 x 8/12-15
Had a lot of pain in the crook of my elbow today. I was able to push through by drenching it in icy hot, but damn, pain was pretty rough.
295 felt pretty good today.
Snapped this today...Thought I'd throw it up here.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2013/02/13/211869/gallerypic/pLrdAmodZVtItTHOFSrGJBTYtyTfVZzIYmVF.jpg[/img]
Raise your arms a bit (even with your shoulders) and roll your elbows forward and bring your wrists back a bit i bet this will help your lats get wider and shoulders to pop a bit more (a small posing tip).
I think you are not showing your full potential on your back. Regardless your shoulders/lats are HUGE
Feelin' swole yet?
2.15.13
Deadlift
Warmup
Medicine Ball Slams
Vertical Jumps for Height
3 x 5 for each
Deadlifts
135 x 5
225 x 5
315 x 6
355 x 3
425 x 1
485 x 1
535 x 1
565 x 3 x 3
Front Squats
3 x 20
Back Extensions
3 x 20
Single Arm Farmers Walks
150 lb x 100 ft LR
4 times
Brutal session. 565 felt slow, but I pushed through and got the work in.
2.16.13
Bench Accessory
Standing OHP
135 x 5
165 x 5
185 x 5
190 x 4
175 x 5
155 x 5
Dumbbell Incline Press/Dumbbell Rows (MD style)
120 x 8/8 LR
4 rounds
Sternum Pull-ups/Dumbbell Laterals
8/10
4 rounds
Rope Pushdowns/Dumbbell Cross Bodies
20/12 LR
4 rounds
Goes to show you that lifting later in the day rather than the crack of dawn makes all the difference.
[QUOTE=detazathoth;1027175613]Goes to show you that lifting later in the day rather than the crack of dawn makes all the difference.[/QUOTE]
Lol, it really does. Especially since I had pretty much tried and failed at that workout earlier that day.
You guys train together?
Numbers are climbing man! When you do OHP are you "going down to the chest, some what relaxing and then exploding up" or are you "stopping prior to chest level (say chin?) and then pressing".
2.18.13
Squat Day
Warmup
Vertical Jumps for Height
3 x 5
Box Squat Banded Knees
2 sets
Squats
135 x 8
225 x 3
260 x 8
305 x 5
355 x 2
405 x 1
445 x 1
470 x 3, 2, 3 (bombed out on 3rd rep of 2nd set)
Lying Leg Curls (hard squeeze at top)
55 total reps over 6 sets
Weihhted Situps (DB against chin)
25 lb x 8
40 x 4 x 8
I was very pleased with myself today. First set of 470 x 3 felt pretty solid and I was pumped as 470 x 1 last week was brutal lol. I lost my tightness on the 3rd rep of the second set and went down and then came back strong on the 3rd set.
Lying leg curls and sit-ups were done with very short rest. Deload time :P.
[QUOTE=The Solution;1027372083]You guys train together?[/QUOTE]
Unfortunately, we don't.
[QUOTE=DiamondMaker;1027489513]Numbers are climbing man! When you do OHP are you "going down to the chest, some what relaxing and then exploding up" or are you "stopping prior to chest level (say chin?) and then pressing".[/QUOTE]
I do not bring them to a dead stop at the chest after every rep, but I bring it back to the starting position (at chest level) on each rep.
Ya, weights are starting to feel much better...This squat session really indicated that to me.
[youtube]fOOAmFoK6zg[/youtube]
[youtube]fIjnBf5-1WA[/youtube]
Today's eats:
Meal 1) 2 eggs + 2 slices lean turkey bacon cooked in VCO, 1 sprouted wheat bagel + 1/2 tbsp VCO
Meal 2) 75 grams cream of rice, 1.5 scoops protein, 2 tbsp coconut peanut butter, 1 scoop greens
Peri-Workout: 80 grams glycofuse + 35 grams peptopro
Meal 3) 5 ounces (uncooked) brown rice pasta, 6 ounces chicken, 150 grams marinara sauce + Franks red hot, 1/2 tbsp VCO
Meal 4) 300 grams Siggis Fat Free Yogurt, 2 tbsp coconut peanut butter, 1 scoop greens powder, 3 rice cakes, 3/4 cup peanut butter puffins
Meal 5) 3 omega 3 eggs, 2 slices lean turkey bacon, 1 sprouted wheat bagel + 1/2 tbsp VCO
250 P/505 C/110 F, 4,010 cals
Still maintaining a morning weight of 222.
Your third set was your best squat set.
See how those chuck's make all the difference in the world?
Try pointing your toes out a little more. Your knees are coming in a tad in the hole, pointing your toes out a bit more will give your knees a chance to try travel and "push out" at the bottom.
Good work Evan!