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

[ebomb55]

Hey guys,

After thinking about it for a while I have decided to prep for the OCB National Championships, which is also the Yorton Cup, on October 26th, 2013 in Amherst MA. I will be doing my prep with Layne Norton, who I have prepped with before and worked with in the offseason, so we're in for an awesome ride .


After a long offseason of about a year and a half, I have decided that I'm ready to get back on stage, and really would like to make a run at that pro card. I was pumped to see that the Yorton was going to be in MA this year, as it has been in other states in the past and since I'm in NY, I figured it's easy to get to. Pretty psyched that I'll be competing with some of the best amateurs, as I would want nothing less since I'm vying for a pro card.

For all those that would like to check out my other log, here is the link:

http://forum.bodybuilding.com/showth...hp?t=143400933

I'll get some initial pics up in the next week or so.

Let the games begin .

[jpfaherty]

So you're doing the OCB National Championships that is at the same place/same day as the Yorton Correct? Or are you pro and you're trying to qualify for the Yorton?

Just a little confused! Either way, I'm in

[ebomb55]

So you're doing the OCB National Championships that is at the same place/same day as the Yorton Correct? Or are you pro and you're trying to qualify for the Yorton?

Just a little confused! Either way, I'm in

The OCB national championships haha. Thanks for catching that. Edited.

[fltallpaul]

Let's Roll, excited to see you get shredded with all that muscle!

[ebomb55]

5.13.13

Chest/Shoulders

Mild Angled Decline Dumbbell Press (keep em moving, smooth)
30 x 20
50 x 15
75 x 15
95 x 10
110 x 8
135 x 8
110 x 20

Incline HS Press (hard flex hold at top)
1 pps x 10
1 pps + 25 x 10
2 pps x 10, 8, 8
1 pps + 25 x 10

Smith Dead Stop Flat Press (explosive, hard flex at top)
1 pps x 7
1 pps + 25 x 7
1 pps + 35 x 7
2 pps x 7
2 pps + 10 x 7
2 pps + 20 x 5 to 2 pps x 5

Cable Flies (nice stretch, hard flex)
2 x 15

Dumbbell Laterals
20 x 15
25 x 12
27.5 x 10
(30 seconds rest)
20 x 2x10

Ultra Wide Grip Military Press
Bar x 15
55 x 15
65 x 15
85 x 12, 12, 12

Pec Dec Rear Delts/Band Rear Delts (2 second squeeze)
20/8
20/10
20/10

Occluded Standing Calf Raises/Dorsiflexions
210 x 35, 15, 15, 15/10 LR

Amazing overall session. I really enjoyed starting off with the low angled decline presses, probably about one notch off of flat. These really pumped up my chest and felt good on the joints. 130 also was some nice weight to throw around. Got the nastiest pump on HS incline which carried over to smith dead stop presses. Flies were a nice stretch finisher. Shoulder work, as usual, was fast-paced and pump-oriented.

I'm psyched to do this show. Starting it off on the right foot today.

[ebomb55]

Let's Roll, excited to see you get shredded with all that muscle!

Haha thanks Paul! I'm pretty psyched also to see what I've built in this longish off season.

[Ccm644]

Bringing something huge to the stage!!

With layne as a coach too

Going to be good

[lukamura]

Dem gainzzzzzzzz.

[ebomb55]

Bringing something huge to the stage!!

With layne as a coach too

Going to be good

Haha, yep, that's the goal man. I'm pumped to see what I can bring in with Layne's guidance.

[ebomb55]

Dem gainzzzzzzzz.

Haha ya man. Time to uncover them!

[The Solution]

Oh Snap. OCB is a huge SHOW man. gonna be getting up there with the big boys.
MD Training all the way to the show? or is layne going to modify it?

[ebomb55]

Oh Snap. OCB is a huge SHOW man. gonna be getting up there with the big boys.
MD Training all the way to the show? or is layne going to modify it?

Haha ya man, it will be a big show for sure!

I'm going to be doing MD training all the way.

[jaredmus]

this is going to be good man lets see ya get stupid shredded

[lukamura]

You think you'll have enough time to prepare the "shredded glutes" status?

[ebomb55]

this is going to be good man lets see ya get stupid shredded

Haha that's the goal. I'm ready for it.

[ebomb55]

You think you'll have enough time to prepare the "shredded glutes" status?

I think we will have enough time to get to that level. I'm 22 weeks out and Layne knows my body well from the previous prep we did, so I'm sure we can make the adjustments as we progress to get to the level of leanness necessary to compete for a top spot.

[tommohawk9]

I remember your prep log from the other site. Awesome stuff! This one should be just as amazing good look and get shredded!

[ebomb55]

5.14.13

Back/Hamstrings/Traps

Warmup

Meadows Rows
45 lb x 15
70 x 15
90 x 12
Work sets
115 x 15 LR
135 x 10 LR
145 x 8 LR

Deadlifts (beltless)
135 x 5
225 x 5
315 x 3
5/3/1 (based off 600 lb max)
65 percent: 395 x 5
75 percent: 455 x 5
85 percent: 510 x 10 (all time PR, video)

Shoulder Width Neutral Grip Pulldowns
2 x 12
2 x 8

Stretchers
100 x 3x12

Standing Dumbbell Shrugs/Dumbbell Incline Shrugs
110 x 25/35 x 12 (2 second squeeze)
120 x 25/35 x 12 (2 second squeeze at top)
120 x 25/35 x 12

Lying Hamstring Curls
5 x 10

Rope Hammer Curls (for forearms)
4 x 10-15 (20-30 seconds rest)

Amazing back session. Really came in on a mission today haha. I took my last final this morning, marking the conclusion of my first year in law school, so it called for a celebration. Meadows rows felt great to start, as they always do. Really a great "power" back movement if you can get the mmc down for it.

Deads felt very strong today. I haven't deadlifted since my powerlifting meet, so decided to start 5/3/1 today with a 600 as my max. 510 x 10 beltless is an all-time PR for me. Very pleased there.

The rest of the work was fast paced and pump-oriented. Strong day.

I'll look to get some update pics soon as well.

HIIT tomorrow.

[ebomb55]

I remember your prep log from the other site. Awesome stuff! This one should be just as amazing good look and get shredded!

Thanks man, good to have ya on board for this prep as well!

[lukamura]

How many days a week lifting and cardio regime atm?

As far as I know, Layne is a big fan of HIIT. He favorites HIIT over LISS/LISS in nearly all of his videos. Curious about that.

[ebomb55]

How many days a week lifting and cardio regime atm?

As far as I know, Layne is a big fan of HIIT. He favorites HIIT over LISS/LISS in nearly all of his videos. Curious about that.

This is my tentative split right now:
Saturday: Legs
Sunday: Cardio/Off
Monday: Chest/Shoulders (heavy)
Tuesday: Either cardio or Back
Wednesday: Either cardio or Back
Thursday: Chest/Shoulders (light, pump)
Friday: Arms/Back (1-2 exercises for back)

Right now, Layne has me doing HIIT once/week, 8 intervals, so nothing too bad starting out. Yes, he's big into HIIT and likes to try to keep the LISS to a minimum, or at least lower than what many do.

[ebomb55]

Here's the deadlift video.

[lukamura]

I gotta support HIIT over LISS, too. Lately I started doing 2 HIIT sessions on elliptical a week and my bodyfat dropped visibly more in a week than in the past 3 weeks (macros stayed the same). Seems my body responds better to HIIT. Too bad I just started doing HIIT, I've been cutting for 25~ weeks, doing nothing but LISS and HIIT was a rare call.

[ebomb55]

I gotta support HIIT over LISS, too. Lately I started doing 2 HIIT sessions on elliptical a week and my bodyfat dropped visibly more in a week than in the past 3 weeks (macros stayed the same). Seems my body responds better to HIIT. Too bad I just started doing HIIT, I've been cutting for 25~ weeks, doing nothing but LISS and HIIT was a rare call.

Ya, I'm a firm believer in HIIT. I believe there's a place for LISS, but I've always found HIIT to be more effective. Also, if you look at studies done, HIIT is more muscle sparing than LISS.

[lukamura]

Next time I'm cutting, I'll be doing nothing but HIIT and LISS on occasion. Yeah, but I always been a fan of the "calories in vs. calories out" model which is also scientific based.

All in all, HIIT seems to work better for majority of people I see.

[ebomb55]

Next time I'm cutting, I'll be doing nothing but HIIT and LISS on occasion. Yeah, but I always been a fan of the "calories in vs. calories out" model which is also scientific based.

All in all, HIIT seems to work better for majority of people I see.

Haha yep, good conclusion and decision.

[The Solution]

That DL Video is pure badass dude.

[ebomb55]

That DL Video is pure badass dude.

Thanks man. Was pumped. I went in not knowing how DL's would feel and was pleasantly surprised haha.

[ebomb55]

5.16.13

Chest/Shoulders/Calves/Abs

HS Incline Press
1 pps x 20
1 pps + 25 x 10
2 pps x 8
2 pps + 10-3pps (adding 10 each set) x 8

DB Hex Press
35 x 3x20

Barbell Incline (continuous tension, slow)
135 x 12
185 x 4x10

Partial Laterals
50 x 40
55 x 2x35

Pec Dec Rear Delt Flies
5 x 15-20

Wide Grip Press
3 x 20

Dumbbell Shrugs w/3 second hold
100s x 2x12

Occluded Seated Calf Raise
80 x 35, 15, 15, 15

V-Ups
Bw x 25
8kg (KB) x 20
10 kg x 20, 20

Lat Pulldown Standing Rope Crunch
3 x 20

Solid chest/shoulder pump day. Feeling great. I have some pics that I'll throw up in a little.

[ebomb55]