Journey to a natural pro card

[ebomb55]

2.3.13

Bench Accessory Day

Standing Military Press
135 x 5
165 x 5
185 x 5
190 x 5
185 x 5
165 x 5
155 x 5

SSB JM Press
150 x 8
200 x 8
220 x 6
240 x 6
265 x 6
275 x 5
240 x 8

Rows/Stretch Push-ups
4 sets of 8/failure

Snatch Grip Shrugs
225 x 10
275 x 2x10

Rope Pushdown/Hammer Curls/Rope Face Pulls
4 rounds, 20/12-15/15

Cable Side Bends
5 x 10 LR

Awesome bench accessory session. My strict overhead press is incredibly weak lol. The SSB JM presses felt much better this week, now that I'm getting the hang of them. Got a good pump and sweat in with everything else.

[ch3v3ll3]

That SSB JM press is genius. Where'd you learn to do that?

[ebomb55]

That SSB JM press is genius. Where'd you learn to do that?

Haha, oh it is.

I learned it from my boy and PLifting coach Detazathoth...Guy knows his stuff.

[detazathoth]

haha, oh it is.

I learned it from my boy and plifting coach detazathoth...guy knows his stuff.

oh hey!

[ebomb55]

2.5.13

Squat Day

Warmup
Vertical Jumps for Height
3x3

Squats
135 x 8
225 x 3
235 x 8
285 x 5
330 x 3
375 x 3
425 x 3x3

RDLs
3 x 20

Lying Leg Curls (1.5 reps)
45 total reps over 5 sets

Hanging Knees-to-Forehead
45 total reps over 4 sets

On deadlift day during lunges, I tweaked my adductor a bit and was really feeling it today during squats. I wrapped up my upper leg pretty tight with tape and sports wraps and was able to grind out these sets. Overall, the weight felt better than last week and I think I'm adapting to the new form a bit better, but I will get a better read on these when this feels better.

[ebomb55]

oh hey!

Haha oh hey there.

[The Solution]

Try keeping those elbows pointed down and closer to your body, that may help you explode up out of the hole. a powerlifter on here ErickStevens who has a powerlifting log and nutrion log gave me that tip and wrote about it in another thread (would have to look for it) and it helped a bit to get out of the hole and stay tight through the motion.

[Jab1]

2.3.13
Standing Military Press
>190 x 5
>My strict overhead press is incredibly weak

Pick one. Damn you.

2.5.13

Squat Day

Warmup
Vertical Jumps for Height
3x3

Squats
135 x 8
225 x 3
235 x 8
285 x 5
330 x 3
375 x 3
425 x 3x3

Loving the block programming. Your third set was whey better than your second. I think you're strength is going to go bananas with Los's programming.

[ebomb55]

Try keeping those elbows pointed down and closer to your body, that may help you explode up out of the hole. a powerlifter on here ErickStevens who has a powerlifting log and nutrion log gave me that tip and wrote about it in another thread (would have to look for it) and it helped a bit to get out of the hole and stay tight through the motion.

Ya, that makes total sense...It would help me keep my back tight. Will give that a try.

[ebomb55]

Pick one. Damn you.

Lol, it's not that bad...I just can do better :P.

Loving the block programming. Your third set was whey better than your second. I think you're strength is going to go bananas with Los's programming.

Ya, I think his programming, while tough, will definitely push my strength much higher.

[detazathoth]

Pick one. Damn you.


Loving the block programming. Your third set was whey better than your second. I think you're strength is going to go bananas with Los's programming.

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.

[detazathoth]

Try keeping those elbows pointed down and closer to your body, that may help you explode up out of the hole. a powerlifter on here ErickStevens who has a powerlifting log and nutrion log gave me that tip and wrote about it in another thread (would have to look for it) and it helped a bit to get out of the hole and stay tight through the motion.

Along those lines... the reason why I wrote a ton of SSB work into your assistance work i.e. SSB Good Morning's, SSB Back Extension's is to reinforce keeping your back arch'd when you squat. All of this is suppose to reinforce keeping your chest up.

[The Solution]

Along those lines... the reason why I wrote a ton of SSB work into your assistance work i.e. SSB Good Morning's, SSB Back Extension's is to reinforce keeping your back arch'd when you squat. All of this is suppose to reinforce keeping your chest up.

waht does SSB Mean?
I am all to learning, you have a very good head on your shoulders and any tips to DL or Squat i am all ears for and improving my form and numbers.

[detazathoth]

waht does SSB Mean?
I am all to learning, you have a very good head on your shoulders and any tips to DL or Squat i am all ears for and improving my form and numbers.

It's shorthand for Safety Squat Bar.

http://forum.bodybuilding.com/showth...hp?t=149376913 That's my training log. I like to make my training log also into a discussion thread about training tips, periodization ideas, and overall methodologies/philosophies. Evan here has read my previous log on T-Nation and is aware of that. I just haven't had any posters interested enough into posting on my log. You can post videos of your lifts on my log and we can begin a discussion about it. (That goes for you too NattyGod)

[ebomb55]

2.6.13

Bench Press

Warmup

Med Ball Slams
3x3, 3x3

Bench Press (paused)
Bar x 8
95 x 8
135 x 5
165 x 8
190 x 5
225 x 3
250 x 3
280 x 3 x 2
295 x 3 x 2

Close Grip Incline Press w/ Fat Gripz/Pull-ups (mixed grips)
135 x 8, 185 x 8
225 x 8/10
225 x 8/10
230 x 8/10
235 x 8/10
205 x 8/10

Pulldowns/Laterals
3 sets, light, pump

Rope Pushdowns
8x8

Really solid bench session. I was happy with how the slightly heavier weights felt and how my form held up. I'll get videos up in a little.

[ebomb55]

[ebomb55]

It's shorthand for Safety Squat Bar.

http://forum.bodybuilding.com/showth...hp?t=149376913 That's my training log. I like to make my training log also into a discussion thread about training tips, periodization ideas, and overall methodologies/philosophies. Evan here has read my previous log on T-Nation and is aware of that. I just haven't had any posters interested enough into posting on my log. You can post videos of your lifts on my log and we can begin a discussion about it. (That goes for you too NattyGod)

Haha, who me? Lol.

I'll do that from now on.

[bigfish18q]

2.6.13

Bench Press

Warmup

Med Ball Slams
3x3, 3x3

Bench Press (paused)
Bar x 8
95 x 8
135 x 5
165 x 8
190 x 5
225 x 3
250 x 3
280 x 3 x 2
295 x 3 x 2

Close Grip Incline Press w/ Fat Gripz/Pull-ups (mixed grips)
135 x 8, 185 x 8
225 x 8/10
225 x 8/10
230 x 8/10
235 x 8/10
205 x 8/10

Pulldowns/Laterals
3 sets, light, pump

Rope Pushdowns
8x8

Really solid bench session. I was happy with how the slightly heavier weights felt and how my form held up. I'll get videos up in a little.

Just found your log man, you sound like a real friggin monster judging from your lifts. Do you find value in warming up with such light weight? For your bench numbers for example, warming up with the bar almost sounds trivial. Obviously something is working for you!

[ashylarryku]

I want to be Evan when I grow up.

[detazathoth]

Sweet house music in the background of your bench videos. Next time you take them, can you put the camera closer, and more off to the side? I'd like where your legs are to the bench, and what your elbows are doing

[detazathoth]

Just found your log man, you sound like a real friggin monster judging from your lifts. Do you find value in warming up with such light weight? For your bench numbers for example, warming up with the bar almost sounds trivial. Obviously something is working for you!

I can't speak for Evan here, but the reason why I like him to warm up with the bar is reinforce good technique. Think of it as refining your golf swing every time you warm up. The goal isn't just to warm up, but also to get your autonomic nervous system firing properly so a lifter can hit his/her maximum performance.

[bigfish18q]

I can't speak for Evan here, but the reason why I like him to warm up with the bar is reinforce good technique. Think of it as refining your golf swing every time you warm up. The goal isn't just to warm up, but also to get your autonomic nervous system firing properly so a lifter can hit his/her maximum performance.

I think that has a good ideology behind it.. For me I feel like i need at least some weight behind the bar to have proper form. I may try this though to see how it works. I appreciate the response!

[ebomb55]

I can't speak for Evan here, but the reason why I like him to warm up with the bar is reinforce good technique. Think of it as refining your golf swing every time you warm up. The goal isn't just to warm up, but also to get your autonomic nervous system firing properly so a lifter can hit his/her maximum performance.

Yep. That's definitely why I like it.

[ebomb55]

I think that has a good ideology behind it.. For me I feel like i need at least some weight behind the bar to have proper form. I may try this though to see how it works. I appreciate the response!

The warmup sets aren't done with super light weight...They ramp up to my working sets slowly and allow me to get a good amount of work/reps in, working on getting form down and also activating my CNS more since I'm really trying to dominate the lighter weights.

[ebomb55]

I want to be Evan when I grow up.

<3

Teach me how to powerliftz

[ch3v3ll3]

Ethan, in what way do you think someone needs to organize or approach their training when training for size vs when training for strength?

[DiamondMaker]

videos are looking awesome, keep 'em coming man.

[ebomb55]

2.8.13

Deadlift Day

Warmup
Medicine Ball Slams: 5x5
Vertical jumps for height: 5x3

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

SSB Arched Back Good Morning
150 x 8
200 x 8
150 x 2x8

Barbell Step-Ups
145 x 3x8 LR

SSB Hypers
Bar x 3x12

Leg Extensions
3 x 20

Ab Rollouts
5 sets to failure: 108 total reps



Awesome deadlift session. I woke up and my groin was still somewhat tender/sore, but I wrapped it up pretty tight and it felt fine during deadlifts...no real pain or issues with ROM. I was happy with the speed of the deadlifts and how the slightly heavier weight felt, especially beltless. All the lower back work will definitely pay off as this core/low back/erectors are clearly my weakness.

[ebomb55]

Ethan, in what way do you think someone needs to organize or approach their training when training for size vs when training for strength?

I'll post a more detailed response later, but I think the major differences between training for strength vs. hypertrophy is the following: when you train for strength, you are training the lifts themselves; when you train for size, you are training the muscle. Everything else that you do in each respective style of training stems from these two principles IMO.

[ebomb55]

videos are looking awesome, keep 'em coming man.

Thanks brotha...It's exciting getting back into the strength game :P.

We gotta get a training session in when you can.