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 .
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05-13-2013, 05:20 AM #1
Evan's Yorton Cup Prep: Making a Run at that Pro Card
Last edited by ebomb55; 05-13-2013 at 05:28 AM.
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05-13-2013, 05:24 AM #2
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
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★★★ RSP Nutrition Lead Representative ★★★
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05-13-2013, 05:28 AM #3
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05-13-2013, 06:03 AM #4
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05-13-2013, 08:03 AM #5
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.
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05-13-2013, 08:03 AM #6
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05-13-2013, 01:05 PM #7
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05-13-2013, 01:16 PM #8
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05-13-2013, 02:37 PM #9
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05-13-2013, 02:38 PM #10
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05-13-2013, 05:09 PM #11
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05-13-2013, 06:59 PM #12
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05-13-2013, 07:39 PM #13
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05-14-2013, 09:42 AM #14
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05-14-2013, 10:12 AM #15
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05-14-2013, 10:13 AM #16
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05-14-2013, 01:20 PM #17
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05-14-2013, 01:26 PM #18
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.
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05-14-2013, 01:29 PM #19
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05-14-2013, 01:32 PM #20
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05-14-2013, 01:48 PM #21
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.Last edited by ebomb55; 05-16-2013 at 11:53 AM.
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05-14-2013, 01:50 PM #22
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05-15-2013, 02:46 AM #23
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.
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05-15-2013, 04:13 AM #24
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05-15-2013, 04:49 AM #25
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05-15-2013, 11:07 AM #26
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05-15-2013, 01:18 PM #27
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05-15-2013, 02:30 PM #28
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05-16-2013, 11:23 AM #29
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.
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05-16-2013, 11:52 AM #30
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