Journey to a natural pro card

[Jab1]

Good work Evan!

Understatement!

Evan, what are your rest times like during your work sets?

I plan to get on dat dere glycofuse time as soon as I can afford it.

[ebomb55]

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!

Ya, I might widen my stance a smidge and will try it with the toes more pointed out...Practiced it a bit and it feels more stable.

Just trying to be like you :P

[ebomb55]

Understatement!

Evan, what are your rest times like during your work sets?

I plan to get on dat dere glycofuse time as soon as I can afford it.

Rest during worksets usually is 2-4 minutes.

Ya, I think glycofuse is a great addition...Can slam a lot of carbs with zero bloat...Def gives a nice boost in energy and a good pump.

[ebomb55]

2.20.13

Bench Day: Deload Week

Warmup + extra pipe rolling

Bench Press
Bar x 8
95 x 8
115 x 5
145 x 5
185 x 5

Close Grip Incline Bench w/Fat Gripz/Mixed Grip Pullups (none close to failure)
185 x 20/10
185 x 20/10
185 x 15/10

Pulldowns/Partial Laterals
15/25
3 rounds

Rope Pushdowns/Hammers
20/12
3 rounds

Deload week...nothing heavy, pumpz and recovery.

[adamjohn32]

yo, you gonna be at Layne's camp again this year?

[ebomb55]

yo, you gonna be at Layne's camp again this year?

Unfortunately, not this year due to work commitments...Are you going?

[ebomb55]

2.22.13

Deadlift Day
Warmup
Vertical Jumps

Deadlifts
135 x 5
225 x 5
285 x 5
345 x 5

Front Squats
225 x 4x20

SSB GMs
150 x 2 x 15

Deload week...Just some light work.

Feeling revived and ready to crush it next week already.

[DiamondMaker]

2.22.13

Front Squats
225 x 4x20

Deload week...Just some light work.

lmao

[Jab1]

Rest during worksets usually is 2-4 minutes.

Ya, I think glycofuse is a great addition...Can slam a lot of carbs with zero bloat...Def gives a nice boost in energy and a good pump.

Sounds good - dextrose bloats me up and makes me a bit nauseous.

lmao

I second this lmao.

[ebomb55]

Sounds good - dextrose bloats me up and makes me a bit nauseous.


I second this lmao.

Lol...Laugh fest in here.

Ya, I never liked dextrose...Glycofuse is really the only carb I can use that doesn't bloat me up.

[ebomb55]

2.25.13

Squat Day: Final Deload Session

Warmup
Jumps

Squat
135 x 5
185 x 5
235 x 5
285 x 5

Dimel Deadlifts (20-30 seconds between each set)
135 x 12
225 x 10
315 x 5 x 10

Lying Leg Curls (20-30 seconds between sets)
5 x 15

Ab Rollouts
5 x 10-15

Final deload session...Sooo excited to get back to hitting it hard. Wednesday is bench day, so should start off with a bang.

[detazathoth]

I also second the glycofuse

I add in 20g of BCAA's with it. Amazing. Expecting sickening gains.

[ebomb55]

2.27.13

Bench Day

Warmup
Med ball chest pass on knees
5 x 3

Bench Press
95 x 8
135 x 5
150 x 8
180 x 5
205 x 5
235 x 2
265 x 2
295 x 3 x 2
Add reverse mini bands (fully deloaded at top)
305 x 2 x 1

Close Grip Incline Bench w/Fat Gripz/pull-ups (mixed grip, all from dead stop hang)
225 x 8/45 x 5
245 x 8/45 x 5
255 x 8/45 x 5
245 x 8/45 x 5
225 x 8/45 x 5

Front Pulldown/Partial Laterals
3 x 12/25

Skull Crushers/DB Hammers
50 + bar x 15/25 x 15
70 + bar x 15/30 x 12
70 + bar x 15/30 x 12
50 + bar x 15/30 x 12
50 + bar x 15/30 x 12

First day back from the deload last week and I felt unstoppable. 295 flew up on the bench and the 305 singles felt great as well.

Got to close grip inclines with fat gripz and the first set at 225 x 8 was ridiculously easy, went to 245, which was also easy and then hit 255 for 8, prob had 1-2 in the tank...A PR on that for sure.

Ready to dominate these next 3-4 weeks.

[The Solution]

Since moving to a PL type workout routine, how are your joints feeling?

[ebomb55]

Since moving to a PL type workout routine, how are your joints feeling?

Joints are feeling pretty good actually. Triceps on one arm are kinda tender, but that's probably a result of the extra pressing work.

[ebomb55]

Here are videos from today:

Bench Press


Reverse Band


Close Grip Incline

[ebomb55]

And an update back pic.

I'm 224 first things in the morning.

[detazathoth]

God I love it when a plan comes together. I'm very excited for your meet.

Also, you did put on some quality size.

[jaredmus]

back looks good man keep at it

[Jab1]

2.25.13

Squat Day: Final Deload Session

Warmup
Jumps

Squat
135 x 5
185 x 5
235 x 5
285 x 5

Dimel Deadlifts (20-30 seconds between each set)
135 x 12
225 x 10
315 x 5 x 10

Lying Leg Curls (20-30 seconds between sets)
5 x 15

Ab Rollouts
5 x 10-15

Final deload session...Sooo excited to get back to hitting it hard. Wednesday is bench day, so should start off with a bang.

lol at deload. brb 50 reps at 315 in 2.5 minutes.

I also second the glycofuse

I add in 20g of BCAA's with it. Amazing. Expecting sickening gains.

Not sure I can handle the sickeningness. Yeah I just invented that word.

First day back from the deload last week and I felt unstoppable. 295 flew up on the bench and the 305 singles felt great as well.

Got to close grip inclines with fat gripz and the first set at 225 x 8 was ridiculously easy, went to 245, which was also easy and then hit 255 for 8, prob had 1-2 in the tank...A PR on that for sure.

Ready to dominate these next 3-4 weeks.

You looked unstoppable in the vids. You incline ten pounds more than I flat bench lmao.

[ebomb55]

back looks good man keep at it

Thanks brotha, appreciate it!

[ebomb55]

lol at deload. brb 50 reps at 315 in 2.5 minutes.


Not sure I can handle the sickeningness. Yeah I just invented that word.


You looked unstoppable in the vids. You incline ten pounds more than I flat bench lmao.

Haha, ya the Dimel's were fun. I wanted to get some 'cardio' in so I reduced rest a lot and kept the reps explosive.

I was pumped that I put that up on the incline, especially since it was close grip and using the fat Gripz.

As Det says, things are coming together :P.

[ebomb55]

3.1.13

Deadlift Day
Warmup
Medicine ball slams: 3 x 5
Vertical jumps: 3 x 5

Deadlifts
135 x 5
225 x 5
285 x 3
335 x 3
395 x 1
455 x 1
510 x 1
Add belt
565 x 3 x 2
Add reverse bands
585 x 2 x 2

Front Squats (beltless)
225 x 8
275 x 8
315 x 6
Focus on TUT (3 sec negatives)
275 x 8
225 x 8

Back Extension
Bar x 12
+ 20 x 15
+ 20 x 15
+ 20 x 12, drop, bw x 8

Dumbbell Single Arm Farmers Walks
130 x 100 feet LR
125 x 4 x 100 feet LR

Amazing session. Crushed it again.

We added the belt back in for deads and I could definitely feel the difference in bar speed. 565 shot up. I spaced out and forgot my light bands at home, so did reverse band deads with average bands, but tried to make the resistance pretty low...nonetheless, 585 x 2 was cake on those.

Felt like going for it on front squats, and hit the 315 x 6 beltless, with some in the tank, but core was tipping and bar was slipping (rhyme lol)? Was pretty pleased to handle 315 beltless after all the deadlift sets.

Back extensions were tough after all that. With the dumbbell farmers, to further engage my core, I kept my head looking up and the arm without the weight on my head...these fried my core/obliques.

Bench/Upper accessory tomorrow...pump time .

[detazathoth]

Vids?

[ebomb55]

[ebomb55]

3.2.13

Bench/Upper Accessory
Warmup

Standing OHP (each rep paused at chest, no leg drive)
Bar x 5
95 x 5
135 x 5
165 x 5
185 x 2x5
165 x 5
135 x 5

Dumbbell Incline Press/Dumbbell Rows (braced arm on DB rack, semi-circle ROM)
2 warmup sets
110 x 10/120 x 10 LR
120 x 10/120 x 10 LR
120 x 8/120 x 10 LR
120 x 10/120 x 10 LR

Lat Pulldown (strong squeeze/elbow drive, let weight stack stretch me at the top)/Dumbbell Lateral Swings
12/60 x 30
12/55 x 30
12/55 x 25
12/55 x 25

Wide Grip Shrugs/Monster Mini Pushdowns
225 x 12/AMAP
4 rounds

Flags/KB Curl Series
5 sets, AMAP/20s x mix of hammers, cross bodies, and palms-up curls

Strong overall session, despite having a rough day of eating and somewhat of a hangover this morning lol. DiamondMaker posted in my log once, asking if I did the OHP's from a dead-stop on the chest, which I normally don't, so I figured I'd give them a try that way today. I really enjoyed them that way, as they were much tougher, but I also seemed to feel them in my delts more. The incline bench/row superset always gets me pretty gassed. I was pleased with my strength on the inclines, hitting 120 for sets of 10. Lats got fried by the rows...I was trying to utilize 'MD' form on those, bring the DB to my back pocket/hip area/driving elbow back hard, and really squeezing the crap out of my lats on every rep. The lat pulldown/swing superset finished off my lats and delts, and the shrug/band superset really fried my tris. Flags are brutal...Will definitely love doing more of these (....said no one ever).

Product recommendation for those dealing with chronic joint/muscle/tendon pain (which I would guess is most of you at this point), it's a cream called Phoenix KinetiCream. It's not a product like IcyHot or Bengay that simply makes the area very hot, but it actually has a good deal of properties in it that help to facilitate recovery. However, it also works very well as a pain reliever. I would strongly recommend looking into it, as it's not too expensive, and a bottle will last a while.

Squats on Monday .

[DiamondMaker]

Strong overall session, despite having a rough day of eating and somewhat of a hangover this morning lol. DiamondMaker posted in my log once, asking if I did the OHP's from a dead-stop on the chest, which I normally don't, so I figured I'd give them a try that way today. I really enjoyed them that way, as they were much tougher, but I also seemed to feel them in my delts more. The incline bench/row superset always gets me pretty gassed. I was pleased with my strength on the inclines, hitting 120 for sets of 10. Lats got fried by the rows...I was trying to utilize 'MD' form on those, bring the DB to my back pocket/hip area/driving elbow back hard, and really squeezing the crap out of my lats on every rep. The lat pulldown/swing superset finished off my lats and delts, and the shrug/band superset really fried my tris. Flags are brutal...Will definitely love doing more of these (....said no one ever).

Product recommendation for those dealing with chronic joint/muscle/tendon pain (which I would guess is most of you at this point), it's a cream called Phoenix KinetiCream. It's not a product like IcyHot or Bengay that simply makes the area very hot, but it actually has a good deal of properties in it that help to facilitate recovery. However, it also works very well as a pain reliever. I would strongly recommend looking into it, as it's not too expensive, and a bottle will last a while.

Squats on Monday .

Lol I actually don't even do the OHP like that, maybe I'll try now, thanks (me?).
Will be trying that Phoenix magic cream.
Oh and strong deads, strong everything, yeah buddy....

[ebomb55]

Lol I actually don't even do the OHP like that, maybe I'll try now, thanks (me?).
Will be trying that Phoenix magic cream.
Oh and strong deads, strong everything, yeah buddy....

Haha, well you asked one time if I did, so you gave me the idea.

The cream is pretty nice...definitely has helped a lot.

Thanks man

[ebomb55]

3.4.13

Squat day!
Warmup

Vertical Jumps: 5x5

Squats
135 x 5
225 x 5
285 x 8
305 x 5
355 x 2
405 x 2
Add belt
470 x 3 x 2
Add reverse mini bands (fully deloaded at the top)
480 x 1 x 2

Dimel's
135 x 10
225 x 10
315 x 12
405 x 10, 10
315 x 12

Lying Hamstring Curls
120 x 15
130 x 15
120 x 15, 15
100 x 15

Barbell Rollouts
5 x 10

Solid session. Squats felt a little awkward at first with the belt, but felt good after the first set. I really enjoy the Dimel's, as I really feel my hammies firing hard. Leg curls and abs were done with short rest. Week 2 starts Wednesday with bench!

Feeling good. We're getting there.

[ebomb55]