Journey to a natural pro card

[detazathoth]

Go one peg higher next time you do the reverse bands

All that ab training is paying off, your bracing the belt a lot more effectively.

[ebomb55]

Go one peg higher next time you do the reverse bands

All that ab training is paying off, your bracing the belt a lot more effectively.

Ya, I can definitely feel that my core is more stable.

Oh, and I can't go a peg higher...that's the highest one lol.

[Jab1]

Those deads absolutely flew up. Squats looked pretty easy too. H8chu.

[ebomb55]

3.6.13

Bench Day
Warmup
Kneeling Medicine Ball Throws to wall
5 x 3

Bench Press
95 x 5
135 x 5
175 x 5
205 x 5
235 x 1
265 x 1
300 x 3 x 2
Add reverse mini bands (fully deloaded at lockout)
310 x 2 x 2
315 x 1 x 2

Close Grip Incline w/Fat Gripz/Weighted Pull-ups
225 x 10/50 x 6
225 x 10/50 x 6
225 x 10/50 x 6

Dumbbell Laterals/Single Arm Pulldowns
25 x 12/8 LR
3 rounds

Dumbbell Curls (3 sec negative w Gripz)/Skull Crushers/Rear Delt Work
3 rounds

Cable Curls
3 x 10 w/10 seconds rest between

Very strong bench session. As my form gets better, weights are flying up faster and faster. 300 for 3x2 was cake, and the reverse band work felt very strong as well.

Short rest for everything else, which is also why I didn't push the weight any higher on the inclines.

We're getting there.

[ebomb55]

Those deads absolutely flew up. Squats looked pretty easy too. H8chu.

Haha, thanks man...I feel that things are coming together more now and my CNS is adapting to these movements...We'll see how the next few weeks go.

[ebomb55]

[DiamondMaker]

no spot on 315, legit lol
aprox how many weeks out are you now from the comp?

[ebomb55]

no spot on 315, legit lol
aprox how many weeks out are you now from the comp?

It is reverse band lol.

Right now, I am 5 weeks out.

[detazathoth]

Don't let your head come off the bench next time.

Looking good honeybunny

[ebomb55]

Don't let your head come off the bench next time.

Looking good honeybunny

Lol, thx .

[ebomb55]

3.7.13

Deadlift Day
Warmup
Standing Vertical Jumps: 3 x 5
Med Ball Slams: 3 x 5

Deadlift
135 x 3
225 x 3
335 x 3
405 x 1
455 x 1
Add belt
515 x 1
565 x 3 x 2
Add reverse light bands
585 x 2 x 1
605 x 1 x 2

Front Squats
225 x 8
275 x 2x8

Back Extensions
3 x 12

Dumbbell Single Arm Farmers Walk
145 x 2 x 100 ft LR
120 x 1 x 100 ft LR

Deads today absolutely flew up. I tweaked my setup slightly and just got down and pulled instead of sitting around down there for a while. 565 felt like cake...felt like I could have done 10 on the first set haha.

Short rest on everything else. Great session, high energy, ready to take this training to the next level.

[The Solution]

600 on deads your goal for the upcoming meet? Seems like you could pull that.

[ebomb55]

600 on deads your goal for the upcoming meet? Seems like you could pull that.

Goal is closer to 650 lol.

[ebomb55]

[ebomb55]

Today's macro breakdown:

250 P/112 F/512 C

Weight this morning was 224.0, up from 223.4, which it had been the last 2 weeks lol.

Waist is measuring 33.75.

[ebomb55]

3.9.13

Upper Accessory

Warmup

Floor Press (paused)
135 x 10
185 x 10
225 x 10
275 x 2 x 8
225 x 8

Dumbbell Incline Press/Dumbbell Meadows Row (45-60 seconds rest wtf)
120 x 10/120 x 10 LR
1 time
100 x 10/120 x 10 LR
3 times
100 x 10/100 x 10 LR
1 time

Pulldown/Partial Laterals
4 x 12/30

Wide Grip Shrugs/Light Band Pushdowns
225 x 12/failure
4 rounds

Flags/Fat Gripz Cable Curls
Failure/8-12 w/2 second squeeze at top
6 rounds

Today was like one big cardio/metabolic conditioning session haha.

Rest periods were low. Just felt like doing that today. 30-60 seconds for every superset. Sweating like crazy by the end.

[DiamondMaker]

Is this the heaviest you've ever been? Still look pretty lean in your video/back shot.
I know that feelz on the quick session - its like one of those days you can't get to the gym early, and before you know it you have to cram in a 90+ min workout in like 45 minutes before they close lol. Those are always the ****ing best.

[ebomb55]

Is this the heaviest you've ever been? Still look pretty lean in your video/back shot.
I know that feelz on the quick session - its like one of those days you can't get to the gym early, and before you know it you have to cram in a 90+ min workout in like 45 minutes before they close lol. Those are always the ****ing best.

The heaviest I have ever been was 235 weighed in while at the gym after 3 meals, so I was likely 230 first thing in the morning, but not super lean.

This is the leanest and heaviest I have ever been at 224-225 by a long shot. I was 224 last year and was not even close to this...you can look at pics early in the log.

Ya, I love quick sessions...Makes me think that doing more of metabolic conditioning type sessions might be great once I start dieting again.

[ebomb55]

3.11.13

Squat Day!

Warmup
Vertical Jumps: 5 x 3

Squats (no knee sleeves today b/c can't wear them at the meet)
135 x 5
225 x 5
285 x 5
335 x 3
375 x 2
Add Belt
425 x 1
470 x 3 x 1 (video)
Add reverse mini bands
485 x 2 x 1
500 x 1 x 2 (video)

Dimel Deadlifts (45 seconds rest between each)
135 x 12
225 x 12
315 x 4 x 12

Lying Hamstring Curls
4 x 8

GHR reverse situps
Bw x 12
+ 25 lb plate x 5 x 12

Awesome squat session. Best to date.

470 felt super smooth on all three sets and the reverse band work felt as good as it has ever...500 felt great. I really feel that everything's coming together. I was a bit worried today, squatting without sleeves for the first time in years, but they felt almost smoother than with them!

Dimel's felt great...short rest, good pump, same with leg curls.

GHR situps are pretty brutal lol.

[ebomb55]

[Spidey22]

Good God, you're strong. DL's looked like a warm-up.

On the Floor Pressing, do you find that they are kind of useless if you don't pause them on every rep? Not necessarily on reference for strength, but for growth.

EDIT: Just saw the Squats, looked even easier then the DL's lol

[ebomb55]

Good God, you're strong. DL's looked like a warm-up.

On the Floor Pressing, do you find that they are kind of useless if you don't pause them on every rep? Not necessarily on reference for strength, but for growth.

EDIT: Just saw the Squats, looked even easier then the DL's lol

Lol, thanks man...I have Det to thanks for this.

I think that floor presses are mainly for triceps development and can also work well as a chest movement for those that have issues with going too deep on other horizontal pressing movements. That being said, I believe that it's more beneficial to do them with a pause for two reasons, regardless of what you're doing them for: first, it's safer than bouncing your elbows and triceps off the ground; second, it is meant to be a controlled movement that's done from a dead-stop.

[ebomb55]

Today's eats:

Meal 1) 2 eggs + 3 slices turkey bacon cooked in VCO, 1 millet bagel + 1 slice ezekiel bread w/VCO

Meal 2) 45 grams glycofuse + 1 scoop protein

Peri-Workout: 75 grams glycofuse + 4 ounces tart cherry juice + 2 scoops core ABC

Meal 3) 4 ounces (uncooked) brown rice pasta + 5.5 ounces chicken breast, 1/2 cup tomato sauce, 50 grams cereal

Meal 4) 5.5 ounces grass fed top round cooked in pasture butter, 1 millet bagel + pasture butter, 60 grams cereal

Meal 5) 6 ounces chicken breast, 3.5 ounces uncooked whole wheat pasta, 1/2 cup tomato sauce

Meal 6) 1 cup siggis fat free yogurt, 1/2 scoop protein, 4 tbsp peanut butter, 1 rice cake

255 P/515 C/112 F, 4,088 Cals.

[ebomb55]

3.13.13

Bench Day
Warmup
Plyo-Pushups: 3 x 5

Bench Press
95 x 5
135 x 5
185 x 8
205 x 2
235 x 1
265 x 1
305 x 4 x 1 (as fast as they've ever felt)
add reverse mini bands
335 x 2 x 1 (fast)

Close Grip Incline Bench (with fat gripz)/Pulldown Variation
225 x 10-12/12
4 rounds

Partial Laterals/Partial Pulldowns
50 x 35/10
2 rounds

Spider Crawls/Sternum Chins
3/8
2 rounds

Hammer Curls/Pushdowns
5 x 10/20

Amazing session. Bench is feeling as fast as it's ever until now. I've really started to get the form down and the bar speed is really showing.

Everything is falling into place and we're exactly a month out of the competition.

Feeling good.

[ebomb55]

[curjo]

4088 cals! Holy crap man, nice metabolism! I think I'd have trouble eating that much food.

[ebomb55]

4088 cals! Holy crap man, nice metabolism! I think I'd have trouble eating that much food.

Haha, ya, slowly increasing macros certainly helps speed up the metabolism...But mine isn't that great, about average for a 225 lb guy ahha. There are dudes on this site eating that much and maintaining at below 200 lb.

[Ccm644]

Nice eats and some (all) strong lifts!!

Well done

[ebomb55]

Nice eats and some (all) strong lifts!!

Well done

Haha, thanks man...Appreciate it!

[DiamondMaker]

Damn dude making those benches look easy, I have yet to seen you grind anything out lol. It seems like every time someone spots you they expect it to be really hard and then are amazed by how much you probably didn't need a spot.

Haha, ya, slowly increasing macros certainly helps speed up the metabolism...But mine isn't that great, about average for a 225 lb guy ahha. There are dudes on this site eating that much and maintaining at below 200 lb.

oh hai there