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

[ebomb55]

9.19.13

Back

Tri-Set 1
A1: Wide Grip Neutral Pulldowns (1:2:2:2)
150 x 8
A2: Floor T-Bar Rows (X:1:1:1)
115 x 10
A3: Wide Cable Pullovers (2:2:2:2)
90 x 15
4 rounds, 60 seconds rest

Tri-Set 2
B1: Wide Grip Barbell Row (1:2:1:2)
115 x 8
135 x 8,
B2: Assisted Pull-up (1:2:1:2)
10 x RPE 9 (2 sets)
12 x RPE 9
B3: Close Grip Low Cable Row (X:1:1:1)
120 x 15
4 rounds, 60 seconds rest

Tri-Set 3
C1: Deadlifts (1:1:1:1)
405 x 8
C2: Reverse Grip Pulldowns (1:1:1:0)
160 x 12
C3: Banded Hypers (1:3:1:1)
Mini band x 15
4 rounds, 60 seconds rest

STRIVE Preacher Curl
45 x 5 x 5
30 x 5 x 5
15 seconds rest between each

This turned into an awesome session after starting a bit slow. I was dragging today for some reason. Just felt foggy and tired. I went through the first superset without breaking much of a sweat, which was kind of rough, but started feeling it by the fourth round. The second Tri-set felt great, really hit my stride and by the third with deads, I really hit my stride. I definitely will go heavier on deads next week as 405 felt very good for 4 rounds of 8...will likely bump to 435-455 next week. Overall, felt good though.

Push day along with some LISS tomorrow plus a high carb day !

[The Solution]

Holy hell, loving these crazy workouts. hope my next meso is like this!!!

[ebomb55]

Holy hell, loving these crazy workouts. hope my next meso is like this!!!

Ya, they're pretty awesome.

[jaredmus]

back workout was dope 2 tri sets man must have had a killer pump how pumped are ya man only about 5 weeks to go right?

[ebomb55]

9.20.13

Push Day

Tri-Set 1
3 warmup rounds
A1: Incline Dumbbell Press (1:1:1:0)
105 x 8
110 x 8, 8, 8
A2: DB Pullover (chest) (2:1:2:2)
75 x 8, 8, 8, 8
A3: Diamond Grip Single DB Press (1:3:1:1)
75 x 8
90 x 8, 8, 8
60 seconds rest

Tri-Set 2
B1: Guillotine Press (5:1:1:1)
185 x 6
205 x 6
185 x 6, 6
B2: Reverse Pec Dec (1:2:1:1)
120 x 20, 20, 20
110 x 20
B3: Incline Hammer Press (X:1:1:1)
1 pps + 25 x 12, 12, 12
60 seconds rest

Tri-Set 3
C1: Pronated DB Flies (3:1:3:1)
40 x 6
C2: Neutral Grip DB Flies (1:1:1:1)
40 x 10
C3: Wide Grip Dips (3/4 reps)(1:1:1:0)
Bw x RPE
3 rounds, 45 seconds rest

D1: Machine Shoulder Press (1:2:1:2)
Rest Pause Set
160 x 8, 8, 6, 6
1

Superset
E1: HS Machine Lateral Raise (1:1:1:1)
30 x 10 to 40 x 8 to 50 x 8 (2 sets)
30 x 10 to 45 x 8 to 60 x 8
E2: Standing DB Neutral Grip Press (X:1:1:0)
40 x 8
3 rounds, 45 seconds rest

F1: DB Lateral Raise Drop-Set (1:2:1:1)
30 x 8 to 22.5 x 8 to 15 x 8
30 x 8 to 25 x 8 to 15 x 8
60 seconds rest between dropsets

40 minutes posing practice

40 minutes incline treadmill LISS

Packed day! Today's session was awesome. Weights felt great despite being pretty deep into prep. I probably could have hit the 120s for one set of 8, but wanted the 110s for 3. I loved the guillotine presses...forgot about that chest destroyer.

The diamond presses were an awesome variation. Similar to the Meadows hex press for those familiar, it shortens the ROM even more and probably allows for a better contraction at the top while also involving some triceps. Great exercise and you can push the weight a bit on it.

I worked with two bodybuilders today on posing and it helped IMMENSELY, especially with bringing out detail in my legs and creating that 'X' frame. We're going to continue to work together until the show to really nail down those little details.

[ebomb55]

back workout was dope 2 tri sets man must have had a killer pump how pumped are ya man only about 5 weeks to go right?

3 Tri-sets actually :P. Pump was pretty nasty as well and I'm really feeling my lats today.

Yep. 5 weeks exactly. Crunch time.

[The Solution]

Good lord. New split??

[ebomb55]

Good lord. New split??

Haha, we're on the third mesocycle now. This one looks good.

[Ccm644]

Your workouts are impressive!

Good to have other bodybuilders around that have helpful tips regarding posing, if one session has helped having more until the show is going to be great

5 weeks, crush it

[ebomb55]

Your workouts are impressive!

Good to have other bodybuilders around that have helpful tips regarding posing, if one session has helped having more until the show is going to be great

5 weeks, crush it

Thanks man, still trying to go in there and push weight and intensity every session!

It definitely is very helpful having other objective, no BS, eyes around that can help tweak posing. It was also nice to hear that they both honestly believed I was on point to come in where I needed to in 5 weeks time.

[ebomb55]

9.21.13

Cardio: HIIT

Aerodyne Bike
5 minute warmup
12 intervals (20/1:40)
22 minute incline treadmill cooldown

Sick HIIT session. Haven't done bike sprints in a while and they destroyed me today haha.

[DiamondMaker]

Hey bro I think someone caught you doing deadtreads the other day?

[ebomb55]

Hey bro I think someone caught you doing deadtreads the other day?

Hahahaha, yes.

Totally me.

[michael07]

Hey bro, just wanted to say keep up the good work. I've been lurking for a while and enjoy your tips and videos.

How long have you been training? You seem to have great strength and that's something I'm trying to work on. Did you start out with SS or another strength routine or just go straight into training for hypertrophy while getting progressively stronger?

[ebomb55]

Hey bro, just wanted to say keep up the good work. I've been lurking for a while and enjoy your tips and videos.

How long have you been training? You seem to have great strength and that's something I'm trying to work on. Did you start out with SS or another strength routine or just go straight into training for hypertrophy while getting progressively stronger?

Thanks man, glad I could help out.

I have been training for about 9 years now and I started training for sports, primarily football and baseball when I was in middle/high school.

I really loved the WS4SB split when I started out and did that on and off with variations for pretty much my entire high school career. I made some very good strength gains on that program. I also just utlized various bodypart splits but focused on strength. I really just did a ton of squatting, deadlifting, bench pressing, and pressing, often and heavy during high school, and this definitely helped me build a good base.

When I got to college, I gave Reg Park's 5x5 a try for a little and enjoyed that and then had a stint with a variety of setups including 5/3/1, Westside, and various internet programs, all of which were intended to build strength. I first worked with Layne my sophomore year in college and he had me do the PHAT program where I gained a ton of strength. I really enjoyed that. My Junior year was when I discovered Meadows' training and I did that style with some strength progressions built in from then until my first contest in the fall of my Senior year. After that, I quickly hired JM and worked with him for almost a year when I began my contest prep for this show. I now am working with INOV8 and really enjoying their programming.

So, for me, I started with strength and then moved to more hypertrophy training as I developed an interest in bodybuilding. I think it's very important to always focus on strength in some ways, but I also think it's very important to build a base before trying to train exclusively or primarily for hypertrophy because it will simply be more effective the stronger you are/heavier weights you can use when training with TUT/MMC focus.

[jaredmus]

damn man 40 mins of posing must have been tough and rocked ya but helps and you can def tell on stage who practices and who does not,

[ebomb55]

damn man 40 mins of posing must have been tough and rocked ya but helps and you can def tell on stage who practices and who does not,

Haha, ya, it was tough. I actually did better than I thought I would. We're going to continue doing those sessions 2-3 times/week though, so it should help a ton.

[AdamMcD]

Thanks man, glad I could help out.

I have been training for about 9 years now and I started training for sports, primarily football and baseball when I was in middle/high school.

I really loved the WS4SB split when I started out and did that on and off with variations for pretty much my entire high school career. I made some very good strength gains on that program. I also just utlized various bodypart splits but focused on strength. I really just did a ton of squatting, deadlifting, bench pressing, and pressing, often and heavy during high school, and this definitely helped me build a good base.

When I got to college, I gave Reg Park's 5x5 a try for a little and enjoyed that and then had a stint with a variety of setups including 5/3/1, Westside, and various internet programs, all of which were intended to build strength. I first worked with Layne my sophomore year in college and he had me do the PHAT program where I gained a ton of strength. I really enjoyed that. My Junior year was when I discovered Meadows' training and I did that style with some strength progressions built in from then until my first contest in the fall of my Senior year. After that, I quickly hired JM and worked with him for almost a year when I began my contest prep for this show. I now am working with INOV8 and really enjoying their programming.

So, for me, I started with strength and then moved to more hypertrophy training as I developed an interest in bodybuilding. I think it's very important to always focus on strength in some ways, but I also think it's very important to build a base before trying to train exclusively or primarily for hypertrophy because it will simply be more effective the stronger you are/heavier weights you can use when training with TUT/MMC focus.

How did you rotate intensities on PHAT to keep gaining strength? Or did you just try add weight each week?

[ebomb55]

9.22.13

Chest/Back/Cardio

Superset 1
3 warmups
A1: HS Incline Press (1:1:1:1)
2 pps + 25 x 8
2 pps + 35 x 8
2 pps + 35 x 8
Dropset
2 pps + 50 x 8 to 1 pps + 50 to 1 pps x 8 + 25 x 8
A2: HS Low Row (1:1:1:1)
3 pps x 8
3 pps + 25 x 8
3 pps + 25 x 8
Dropset
3 pps + 25 x 8 to 3 pps x 8 to 2 pps x 8 to 1 pps x 8
60 seconds rest between rounds


Tri-Set 1
B1: Incline Smith Press (1:1:1:0)
2 pps + 25 x 8
2 pps + 15 x 8, 8
B2: Close Grip T Bar Row (1:2:1:2)
135 x 8
180 x 8, 8
B3: Wide Grip Standing Pullover (1:1:3:2)
110 x 10, 10, 10
3 rounds, 60 seconds rest

Tri-Set 2
C1: Cable Decline Fly (2:2:2:1)
60 x 10, 10
50 x 10
C2: Assisted Pull-ups (1:2:1:2)
9 x 8, 8, 8
C3: Cable Fly (3:1:3:1)
70 x 10, 10, 10
3 rounds, 60 seconds rest

Superset 2
D1: Rack Pull/Deadlift (alternate each set)(1:1:1:1)(rack pulls done just below knee)
Deadlift: 405 x 10
Rack Pull: 500 x 8
Deadlift: 425 x 10
Rack Pulls: 455 x
D2: Wide Grip Dips (1:1:1:0)
Bw + 45 x 15, 14, 11
60-75 seconds rest

20 minutes incline treadmill LISS

Awesome chest/back session. Really crushed it on everything. The HS inclines felt very strong to start off with and things only felt better as the workout progressed. Pump was nasty on the decline fly/pull-up/cable fly Tri set.

I loved the deadlift/rack pull alternating superset with wide grip dips. Deads felt easy. 425 x 10 was cake. Will push weight up on those next back day.

Official weigh-in was 198.8, a prep low, and this coming after 2 high days in a row (yep, you read correctly haha). I guess my body needed a boost.

Just under 5 weeks out now. Time to strip that final stubborn fat.

[ebomb55]

How did you rotate intensities on PHAT to keep gaining strength? Or did you just try add weight each week?

The way Layne had me set it up back then was to have 3 power upper exercises and 2 power lower ones and then those would be setup with a percentage-based progression model that would last 7-10 weeks.

[ebomb55]

Just an update pic...a little blurry, but it gives you a good idea of where I'm at just under 5 weeks out. 198.8 today.

[michael07]

Thanks man, glad I could help out.

I have been training for about 9 years now and I started training for sports, primarily football and baseball when I was in middle/high school.

I really loved the WS4SB split when I started out and did that on and off with variations for pretty much my entire high school career. I made some very good strength gains on that program. I also just utlized various bodypart splits but focused on strength. I really just did a ton of squatting, deadlifting, bench pressing, and pressing, often and heavy during high school, and this definitely helped me build a good base.

When I got to college, I gave Reg Park's 5x5 a try for a little and enjoyed that and then had a stint with a variety of setups including 5/3/1, Westside, and various internet programs, all of which were intended to build strength. I first worked with Layne my sophomore year in college and he had me do the PHAT program where I gained a ton of strength. I really enjoyed that. My Junior year was when I discovered Meadows' training and I did that style with some strength progressions built in from then until my first contest in the fall of my Senior year. After that, I quickly hired JM and worked with him for almost a year when I began my contest prep for this show. I now am working with INOV8 and really enjoying their programming.

So, for me, I started with strength and then moved to more hypertrophy training as I developed an interest in bodybuilding. I think it's very important to always focus on strength in some ways, but I also think it's very important to build a base before trying to train exclusively or primarily for hypertrophy because it will simply be more effective the stronger you are/heavier weights you can use when training with TUT/MMC focus.

Thanks man. Appreciate the thorough post. I've tried 5/3/1 before but I didn't stick with it for too long because it's a slower progression program but after some thinking, I think I'm gonna start it again and wait it out longer. I like that it's based on progressions of a percentage and not just guessing what weight I can lift.

[jaredmus]

THAT PICTURE HOLY COW
your body looks sick your brining the nasty

[The Solution]

Those Quads are straight NASTY!!!!!

[ebomb55]

THAT PICTURE HOLY COW
your body looks sick your brining the nasty

Thanks man, I'm really looking to bring it this year. Want that pro card!

[ebomb55]

Those Quads are straight NASTY!!!!!

Thanks! I'm really happy as I think they're actually going to be lean enough this contest to really do some damage on stage.

[The Solution]

Whats layne have to say as you shape up for your show? Is he helping you with posing?

[ebomb55]

Whats layne have to say as you shape up for your show? Is he helping you with posing?

He thinks we're on target to come in right where we need to be.

He's not really.

[The Solution]

He thinks we're on target to come in right where we need to be.

He's not really.

So he just does your nutrition and does not offer any other insight? Ever ask him?
Considering hiring someone local for posing or just going to practice on your own?

[ebomb55]

So he just does your nutrition and does not offer any other insight? Ever ask him?
Considering hiring someone local for posing or just going to practice on your own?

I posted above about meeting with a few competitors at the gym who are helping with my posing. They've already made some tweaks that are amazing, one of which is the way I'll hit this front lat spread.

I asked him last prep and we did a bit, but I do much better with someone in person, which I have now found at my gym, so pretty awesome .