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  1. #721
    Registered User detazathoth's Avatar
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    I didn't know your real name is Ethan, Evan
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  2. #722
    Registered User ebomb55's Avatar
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    Originally Posted by detazathoth View Post
    I didn't know your real name is Ethan, Evan

    LOL...Apparently it is.
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  3. #723
    K7-Leetha ch3v3ll3's Avatar
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    Originally Posted by detazathoth View Post
    I didn't know your real name is Ethan, Evan
    ...oh.
    http://tinyurl.com/ch3v3ll3

    "I've walked across the surface of the sun, seen events so tiny and so fast that they hardly can be said to have occurred at all. But you, Adrian...are just a man. And the world's smartest man poses no greater threat to me than does its smartest termite."
    -Dr. Manhattan
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  4. #724
    Registered User ebomb55's Avatar
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    Originally Posted by ch3v3ll3 View Post
    ...oh.

    Haha it happens man.
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  5. #725
    God In Training Jab1's Avatar
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    Originally Posted by detazathoth View Post
    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.
    Makes sense to me!

    Originally Posted by ashylarryku View Post
    I want to be Evan when I grow up.
    Don't we all!

    Originally Posted by ebomb55 View Post
    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
    So damn strong.
    "I am the master of my fate:I am the captain of my soul."

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  6. #726
    Registered User ebomb55's Avatar
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    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.
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  7. #727
    Registered User ebomb55's Avatar
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    Originally Posted by Jab1 View Post
    Makes sense to me!


    Don't we all!


    So damn strong.

    Haha, thanks man...I'm pretty happy with how the beltless deads feel.
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  8. #728
    Registered User detazathoth's Avatar
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    Originally Posted by ebomb55 View Post
    Haha, thanks man...I'm pretty happy with how the beltless deads feel.
    How's the Hammie feeling?
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  9. #729
    Registered User ebomb55's Avatar
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    Originally Posted by detazathoth View Post
    How's the Hammie feeling?
    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.
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  10. #730
    Registered User ebomb55's Avatar
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    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.
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  11. #731
    Registered User ebomb55's Avatar
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  12. #732
    Registered User detazathoth's Avatar
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    Set the pins lower in that power rack when you squat, you're basically on your toes when you take the weight out.
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  13. #733
    Chef Bob The Solution's Avatar
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    Think you will get 500 at the meet?
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  14. #734
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    Think you will get 500 at the meet?
    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.
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  15. #735
    Registered User ebomb55's Avatar
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    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
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  16. #736
    Registered User ebomb55's Avatar
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    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.
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  17. #737
    Registered User ebomb55's Avatar
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    Snapped this today...Thought I'd throw it up here.

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  18. #738
    Chef Bob The Solution's Avatar
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    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
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  19. #739
    Registered User detazathoth's Avatar
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    Feelin' swole yet?
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  20. #740
    Registered User ebomb55's Avatar
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    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
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  21. #741
    Registered User detazathoth's Avatar
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    Goes to show you that lifting later in the day rather than the crack of dawn makes all the difference.
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    Registered User ebomb55's Avatar
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    Originally Posted by detazathoth View Post
    Goes to show you that lifting later in the day rather than the crack of dawn makes all the difference.
    Lol, it really does. Especially since I had pretty much tried and failed at that workout earlier that day.
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  23. #743
    Chef Bob The Solution's Avatar
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    You guys train together?
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  24. #744
    Registered User DiamondMaker's Avatar
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    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".
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    Registered User ebomb55's Avatar
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    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.
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    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    You guys train together?
    Unfortunately, we don't.
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    Registered User ebomb55's Avatar
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    Originally Posted by DiamondMaker View Post
    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".
    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.
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    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.
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  30. #750
    Registered User detazathoth's Avatar
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    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!
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