Evan's Yorton Cup Prep: Making a Run at that Pro Card

[ebomb55]

9.23.13 AM

Cardio: LISS

Step-mill x 40 minutes

Monday morning cardio to kick off the week...Gearing up for 2 low carb days in a row (110 today then 60 tomorrow)...gotta really crush it!

[ebomb55]

9.23.13

Legs

A1: Leg Extension (1:1:1:1)/(1:3:1:1)
180 x 10 + 5 (4 sets)
A2: Seated Leg Curl (1:1:1:1)/1:3:1:1)
70 x 10 + 5
A3: Horizontal Leg Press (1:1:5:1)/(1:1:1:1)
3 pps x 10 + 5 (4 sets)
45 seconds rest, 4 rounds
+ 1 round from last week

B1: Banded Leg Press (doubled mini + monster mini)
5 pps + 25 x 15, 15, 15, 15, 15, 15
(+ 50 lb and 1 set from last week)
45 seconds rest between sets...

Superset 2
C1: HS Front Squat (3:1:3:1)
4 pps x 8
C2: HS Back Squat (1:1:1:1)
4 pps x 8
4 rounds, 30 seconds rest

Superset 3
D1: Walking DB Lunges (2:1:2:1)
90 x 16 steps
D2: Lying Leg Curls (X:1:1:1)
130 x 16
45-60 seconds rest...holy glute/hammie pump batman. I was absolutely wiped after this.

Superset 4
Donkey Calf Raise (1:3:1:3)
280 x 10, 10
240 x 10
200 x 10, 10
160 x 10
Bodyweight Standing Calf Raise (1:5:1:0)
Failure
No rest...quads so pumped I could barely stand.

This was excruciating...the pumps were insane.

The banded leg press with 45 second rests were done with continuous tension and slower eccentrics and by the 5th and 6th sets, I thought I was going to cramp up every rep.

The lunge/leg curl superset at the end was a real battle. Crushed it.

[The Solution]

How you like the HS Front/back Squat combo? We have one of those at my gym i just cannot get comfortable setting up and executing the squat. seems like it is too close and does not allow to get really in control or deep enough in the motion. Any tips?

it looks like this:


except its not with plates its on a stack of weight

[ebomb55]

How you like the HS Front/back Squat combo? We have one of those at my gym i just cannot get comfortable setting up and executing the squat. seems like it is too close and does not allow to get really in control or deep enough in the motion. Any tips?

it looks like this:


except its not with plates its on a stack of weight

Mine doesn't look exactly like that, but IME, it's all about foot placement. You need to play around with it to find what's most comfortable for you.

It can be awkward, but it is a great machine once you figure it out.

[ebomb55]

9.17.13 PM

Arms

Rope Pushdowns (warmup)
4 x 20
30 seconds rest

Tri-Set
A1: Close Grip Bench Press (3:1:3:1)
155 x 8, 8
135 x 8, 8,
A2: EZ Bar Cable Curl (3:1:3:1)
80 x 8
100 x 8
80 x 8, 8,
A3: Seated OH Rope Extension (X:1:1:1)
60 x 20/30 x 15 (2 sets)
50 x 20/30 x 15 (3 sets)
5 rounds, 30-45 seconds rest...nasty triceps pump.

Tri-Set 2
B1: Palms-Forward DB Curls (2:2:2:1)
30 x 8, 8
25 x 8, 8, 8
B2: Reverse Grip Pressdown (1:3:3:1)
100 x 8, 8
120 x 8, 8
B3: Rope Hammers (X:1:1:1)
60 x 20 to 30 x 15 (4 sets)
5 rounds, 30-45 seconds rest

Tri-Set 3
C1: Rope Pushdown (1:1:1:1)
120 x 15, 15
100 x 15
3rd set: 110 x 15 to 80 x 15 to 50 x 15
C2: STRIVE Machine Preacher Curls (1.5 reps)
30 x 8
40 x 8, 8
3rd set: 40 x 8 to 25 x 8 to 15 x 8
C3: Weighted Dips (0:1:1:1)
45 x 8
70 x 8
95 x 8
Machine Dropset
3rd set: 195 x 8 to 160 x 8 to 145 x 8
4 rounds, 30 seconds rest

Tri-Set 4
D1: Machine Preachers (X:1:3:X)
25 x 15
D2: OH French Press (1:1:3:1)
40 + bar x 12
D3: Dumbbell Hammer Curls (1:1:1:1)
30 x 12
25 x 12 (3 sets)
4 rounds, 30 seconds rest

Awesome session. Finished this in an hour, which was pretty insane haha.

60 grams of carbs today...gotta push to get to that next level.

[tommohawk9]

The way Layne had me set it up back then was to have 3 power upper exercises and 2 power lower ones and then those would be setup with a percentage-based progression model that would last 7-10 weeks.

So you would have percentage based progressions for both the squat and deadlift say on lower power? Or did you rotate the 3 upper and 2 lower in and out? Just Wondering.
This log is a huge inspiration and your gonna kill it man. Crazy strong with the size to match.

[ebomb55]

So you would have percentage based progressions for both the squat and deadlift say on lower power? Or did you rotate the 3 upper and 2 lower in and out? Just Wondering.
This log is a huge inspiration and your gonna kill it man. Crazy strong with the size to match.

There would be 3 power upper exercises, for example, incline bench, bentover row, and military press and then 2 lower power: squat and RDL. On my power days, I would have a percentage that would increase each week and I would do 5x5 then 4x5, then 3x5 until we got to 100 percent of 5RM and try to hit multiple sets of that.

On hyper days, I would do those same exercises for 3x10 at 50 percent of the 1RM and focus on speed. This worked well for me.

Thanks man, appreciate the comments!

[ebomb55]

9.19.13

Back

Tri-Set 1
A1: Wide Grip Neutral Pulldowns (1:2:2:2)
150 x 8 (5 sets)
A2: Floor T-Bar Rows (X:1:1:1)
115 x 8
125 x 8, 8,
A3: Wide Cable Pullovers (2:2:2:2)
100 x 12-15
5 rounds, 60 seconds rest

Tri-Set 2
B1: Wide Grip Barbell Row (1:2:1:2)
135 x 8
145 x (4 sets)
B2: Assisted Pull-up (1:2:1:2)
10 x just shy of failure (2 sets)
11 x same
12 x 2 sets
B3: Close Grip Low Cable Row (X:1:1:1)
120 x 15 (3 sets)
100 x 15 (2 sets)
5 rounds, 60 seconds rest

Tri-Set 3
C1: Deadlifts (1:1:1:1)
455 x 6, 6,
C2: Reverse Grip Pulldowns (1:1:1:0)
130 x 15
C3: Banded Hypers (1:3:1:1)
Mini band x 20
4 rounds, 60 seconds rest

Standing Calf Raise (10 seconds rest)(1:2:1:2)
7 x 5

Awesome back session...intensity was as high as it's been in the past month or so. The first triset gave me a sick pump, especially the wide grip pullovers. The second triset was very tough with the changing tempos.

Deads felt awesome today. 455 x 6 was cake over all 4 sets even with all the other work. The deads are tough enough with short rest alone, but with Pulldowns and then banded Hypers make them brutal. I'll push weight to 475 next week and then go for 500 for sets of 4 the next week.

Will be back later for bike HIIT.

[The Solution]

Killing it bro, so on point in here 5 weeks!

[jpfaherty]

DAMN man, strong DL!

I'll be rooting for ya in 5 weeks! Keep it up!

[ebomb55]

Killing it bro, so on point in here 5 weeks!

Thanks man...definitely pushing hard.

4 weeks out tomorrow :P.

[ebomb55]

DAMN man, strong DL!

I'll be rooting for ya in 5 weeks! Keep it up!

Thanks man! I'm surprised at how easy DLs are going up despite being 198 or so.

Awesome, so you're definitely going to be coming out?

[ebomb55]

9.25.13 PM

Cardio: HIIT

Aerodyne Bike Sprints
5 minute warmup
12 intervals (20/1:40)
Incline Treadmill LISS Cooldown x 20 minutes

Putting that high carb day to good use and getting in a HIIT session as well...really crushed it today. I feel unstoppable right now. Regardless of how I place in this show, I'm not going to have any regrets about the effort I put in.

[jpfaherty]

Thanks man! I'm surprised at how easy DLs are going up despite being 198 or so.

Awesome, so you're definitely going to be coming out?

Oh yeah, I'll be there brotha.

Bought VIP tix for the Yorton and I'll be sticking around after .

I'll be rocking my RSP nutrition shirt and hat so if you see me say what's up my name is JP (obvi lol)

[ebomb55]

Oh yeah, I'll be there brotha.

Bought VIP tix for the Yorton and I'll be sticking around after .

I'll be rocking my RSP nutrition shirt and hat so if you see me say what's up my name is JP (obvi lol)

Awesome bro! I'll definitely look for you.

[ebomb55]

9.26.13 AM

Cardio: LISS

Elliptical x 60 minutes

Some morning cardio fueled by Core ABC. I really love that BCAA supplement along with Cellucor's.

I've been thinking and I'm going to do a writeup soon of the supplements I use and what I think is essential/what I've found works well for those that are interested.

Will be back later for Push day...looking to hit some good numbers.

Exactly 4 weeks out today also. Crunch time.

[The Solution]

9.26.13 AM

Cardio: LISS

Elliptical x 60 minutes

Some morning cardio fueled by Core ABC. I really love that BCAA supplement along with Cellucor's.

I've been thinking and I'm going to do a writeup soon of the supplements I use and what I think is essential/what I've found works well for those that are interested.

Will be back later for Push day...looking to hit some good numbers.

Exactly 4 weeks out today also. Crunch time.

ABC ,
Cor BCAA
Xtend

the 3 i use. Love the 3.2g BA/4g CM and 1.5g HICA in cellucor. Cant use it enough. stuff tastes ridiculous

You tried new Blue raz ABC?

[ebomb55]

ABC ,
Cor BCAA
Xtend

the 3 i use. Love the 3.2g BA/4g CM and 1.5g HICA in cellucor. Cant use it enough. stuff tastes ridiculous

You tried new Blue raz ABC?

It does taste amazing and I love the addition of HICA...something you don't see anywhere else.

I have a tub of the blue raz ABC right now...stuff tastes great.

[ebomb55]

9.26.13 PM

Push Day

Tri-Set 1
3 warmup rounds
A1: Incline Dumbbell Press (1:1:1:0)
110 x 8, 8, 8, 8, 8 (NICE)
A2: DB Pullover (chest) (2:1:2:2)
75 x 8, 8, 8,
A3: Diamond Grip Single DB Press (1:3:1:1)
90 x 8, 8
105 x 8, 8,
5 rounds, 60 seconds rest

Tri-Set 2
B1: Guillotine Press (5:1:1:1)
185 x 6, 6, 6
B2: Reverse Pec Dec (1:2:1:1)
120 x 20, 20
110 x 20
B3: Incline Hammer Press (X:1:1:1)
1 pps + 25 x 12, 12
1 pps + 10 x 10
1 pps x 10
60 seconds rest

Tri-Set 3
C1: Pronated DB Flies (3:1:3:1)
30 x 6
C2: Neutral Grip DB Flies (1:1:1:1)
30 x 10
C3: Wide Grip Dips (3/4 reps)(1:1:1:0)
Bw x RPE (went assisted when I couldn't get more than 10)
4 rounds, no rest

D1: Machine Shoulder Press (1:2:1:2)
Rest Pause Set
175 x 8, 8, 6, 6
160 x
45 seconds rest between sets

Superset
E1: HS Machine Lateral Raise (1:1:1:1)
25 x 10 to 35 x 8 to 45 x 8
E2: DB Neutral Grip Press (X:1:1:0)
45 x 8
4 rounds, 45 seconds rest

F1: DB Lateral Raise Drop-Set (1:2:1:1)
35 x 8 to 25 x 8 to 15 x 8
30 x 8 to 25 x 8 to 15 x 8
25 x 8 to 20 x 8 to 10 x 8
20 seconds rest between each

Had to fly through this one, but I was still able to keep up weights. Hit 110 x 8 on incline DBs for all 5 sets which was awesome. Doing sets of 6 next week and will shoot for 120s...not bad for being 4 weeks out. Intensity and pump are still crazy high, which is a very good sign.

[ebomb55]

9.27.13

Cardio: HIIT + LISS

Aerodyne Bike Sprints
10 minute warmup
12 intervals (20/1:40)
30 minutes cooldown (LISS)

The usual cardio session...I'm loving the bike sprints lately. It took me a little while to get this going, which is why I warmed up for a little longer today, but once I did, I was killing them.

Also, tried the newest Quest Bar today, the Double Chocolate Chunk and I've got to say that it's probably my new favorite. I'm a big chocolate fan and this one really is great in that department. It's sweet, but not overly so, and it has little chunks of chocolate in it like the cookie dough one. Definitely should give it a try if you haven't already.

[The Solution]

9.27.13

Cardio: HIIT + LISS

Aerodyne Bike Sprints
10 minute warmup
12 intervals (20/1:40)
30 minutes cooldown (LISS)

The usual cardio session...I'm loving the bike sprints lately. It took me a little while to get this going, which is why I warmed up for a little longer today, but once I did, I was killing them.

Also, tried the newest Quest Bar today, the Double Chocolate Chunk and I've got to say that it's probably my new favorite. I'm a big chocolate fan and this one really is great in that department. It's sweet, but not overly so, and it has little chunks of chocolate in it like the cookie dough one. Definitely should give it a try if you haven't already.

God damn I love Chocolate Brownie and thats in my top 3 with CCCD and Apple Pie..
So jealous
where did you get one?

[antevans007]

9.27.13

Cardio: HIIT + LISS

Aerodyne Bike Sprints
10 minute warmup
12 intervals (20/1:40)
30 minutes cooldown (LISS)

The usual cardio session...I'm loving the bike sprints lately. It took me a little while to get this going, which is why I warmed up for a little longer today, but once I did, I was killing them.

Also, tried the newest Quest Bar today, the Double Chocolate Chunk and I've got to say that it's probably my new favorite. I'm a big chocolate fan and this one really is great in that department. It's sweet, but not overly so, and it has little chunks of chocolate in it like the cookie dough one. Definitely should give it a try if you haven't already.

I just got into the quest bars. So far ive had apple pie and peanut butter supreme; both have been awesome. Im a huge chocolate fan though so I NEED that double chocolate chunk hah

[ebomb55]

God damn I love Chocolate Brownie and thats in my top 3 with CCCD and Apple Pie..
So jealous
where did you get one?

They had it at a local nutrition place here...I had no idea they would. Was pumped haha.

[ebomb55]

I just got into the quest bars. So far ive had apple pie and peanut butter supreme; both have been awesome. Im a huge chocolate fan though so I NEED that double chocolate chunk hah

If you're a chocolate fan, you DEF need to get a hold of this one.

[jaredmus]

9.27.13

Cardio: HIIT + LISS

Aerodyne Bike Sprints
10 minute warmup
12 intervals (20/1:40)
30 minutes cooldown (LISS)

The usual cardio session...I'm loving the bike sprints lately. It took me a little while to get this going, which is why I warmed up for a little longer today, but once I did, I was killing them.

Also, tried the newest Quest Bar today, the Double Chocolate Chunk and I've got to say that it's probably my new favorite. I'm a big chocolate fan and this one really is great in that department. It's sweet, but not overly so, and it has little chunks of chocolate in it like the cookie dough one. Definitely should give it a try if you haven't already.

hmm quest bars are killer
my fav is
white choc ras
then vanilla almond and then coconut cashew

but warmed up different animal
Banana nut, cin roll are really good warm

[The Solution]

They had it at a local nutrition place here...I had no idea they would. Was pumped haha.

what your meals looking like now n days with the carb cycling? Still doing 5 a day?

[ebomb55]

9.28.13

Chest/Back/Cardio

Superset 1
3 warmups
A1: HS Incline Press (1:1:1:1)
2 pps + 35 x 8
3 pps x 8
3 pps + 5 x 8
3 pps + 10 x 8
Dropset
3 pps x 8 to
A2: HS Low Row (1:1:1:1)
3 pps + 25 x 8, 8, 8, 8
Dropset
4 pps x 8 to 3 pps x 8 to 2 pps x 8 to 1 pps x 8
45-60 seconds rest between rounds

Tri-Set 1
B1: Incline Smith Press (1:1:1:0)
2 pps + 10 x
B2: Close Grip T Bar Row (1:2:1:2)
115 x 8,
B3: Wide Grip Standing Pullover (1:1:3:2)
110 x 10
4 rounds, 60 seconds rest

Tri-Set 2
C1: Cable Decline Fly (2:2:2:1)
50 x 10
C2: Assisted Pull-ups (1:2:1:2)
10 x 10
C3: Cable Fly (3:1:3:1)
70 x 10
4 rounds, 45-60 seconds rest

Superset 2
D1: Rack Pull/Deadlift (alternate each set)(1:1:1:1)(rack pulls done just below knee)
315 x 10 (for both)
D2: Wide Grip Dips (1:1:1:0)
Bw x 28, 23, 16, 11, 10
5 rounds done continuously, no rest

30 minutes incline treadmill LISS

Awesome session. Pump was INSANE today for some reason. I really pushed the weights on the HS superset to start. 3 pps + on the incline has never felt as easy as it did today.

The two Tri-sets felt good as well. I decided to back off a bit on weight with deads, as going heavy-ish would have been the third time in a week, which is too much. I'll be back hitting some serious weights on back day next week.

Official weigh-in is tomorrow, but weight was up a lb today yet my waist was down over 0.25" down to 31 flat now...we'll see what Layne has to say tomorrow.

[ebomb55]

hmm quest bars are killer
my fav is
white choc ras
then vanilla almond and then coconut cashew

but warmed up different animal
Banana nut, cin roll are really good warm

They're all amazing in my book...tough to choose a favorite. I'd say I'll never be bored with choco PB or cookie dough.

[ebomb55]

what your meals looking like now n days with the carb cycling? Still doing 5 a day?

Yep, still around 5 meals/day.

[The Solution]

Yep, still around 5 meals/day.

How are you structuring them? Or does layne help with that.