Evolv's Training Log

Training Training Logs
181

More Volume, Week 4, Day 2

SQUATS
285 x 3
305 x 3
325 x 2
345 x 2
365 x 1
365 x 1
365 x 1

GHR
10 x 5
10 x 5
10 x 5
x10
x10

FACEPULL
170 x 12
170 x 12
170 x 9

182

More Volume, Week 4, Day 3

PAUSE BENCH
205 x 4
205 x 4
205 x 4
205 x 4

DIPS (60s rest)
50 x 10
50 x 10
50 x 10
50 x 7, 3 BW
50 x 7, 8 BW

BB ROW
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

PIN PRESS
205 x 1
225 x 1
205 x 1 x 4

Some quick arm work with Fat Gripz.

Body weight today was 183 lbs.

183

More Volume, Week 4, Day 4

SQUATS
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2

CLEAN PULLS
225 x 6 x 1

FACEPULL (dropsets)
130 x 30
100 x 25
80 x 10

AB CRUNCH
145 x 12
145 x 12
145 x 12

184

More Volume, Week 5, Day 1

OH PRESS
140 x 3
140 x 3
140 x 3

KLOKOV PRESS
100 x 8
100 x 6
95 x 8
95 x 7

PULL-UP
35 x 8
35 x 8
35 x 8
35 x 8

AB CRUNCH
145 x 3 x 12

185

More Volume, Week 5, Day 2

SQUATS
285 x 3
305 x 3
325 x 2
345 x 2
365 x 1
385 x 1
385 x 1
385 x 1

GHR
10 x 5
10 x 6
10 x 6
x10
x10

FACEPULL
170 x 12
170 x 12
170 x 12

ā€¦and some arm schtuff.
Here are the three singles with 385.

186

More Volume, Week 5, Day 3

PAUSE BENCH
215 x 4
215 x 4
215 x 4
215 x 4

DIPS
50 x 10
50 x 10
50 x 10
50 x 10
50 x 7, 6 BW

BB ROW
230 x 5
230 x 5
225 x 5
155 x 10
155 x 10

PIN PRESS
215 x 4 x 1

AB WHEEL
x30
x30
x30

187

More Volume, Week 5, Day 4

SQUATS
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2

SNATCH HIPULL
185 x 3 x 5

FACEPULL i[/i]
120 x 20
100 x 20
80 x 10

AB LEG RAISES
x12
x15
x15

188

More Volume, Week 6, Day 1

BENCH
45 x 8
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
275 x fail
135 x 20

DIPS
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

BB ROW
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

AB WHEEL (did short ā€œpumpā€ reps on the end portion, really burned the abs)
x30
x30
x30

Worked up to 265 x 1 on the bench and it went up fast. I think I could have gotten 275 if I just jumped straight to it.
Technically that is a 5 pound PR, but it was a far easier rep than my original 260 which was a grinder some months ago. I havenā€™t lifted above 215 for over two months by focusing on paused reps and pin presses. 265 felt really good and confident. For me, this is very good progress for a lift I donā€™t normally do that well in.

189

More Volume, Week 6, Last Day

SQUATS
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
350 x 1
385 x 1
405 x 1
430 x 1

190

That concludes 6 weeks of a program I basically mashed together from some different training ideologies. Seemed to have had a good affect on my training. My squat is something I have to really hit in an unreal amount of sets and ā€œwaveā€ the intensity throughout the cycle. My bench I am still trying to dial in, but 265 felt really good. I owe that to the pause benching.

I only tested my bench and my squat at the end of the cycle, which were:

Bench: 265 x 1
Squat: 430 x 1

Bodyweight has been hitting around 180 lbs every day at the gym.

Another thing I have been doing is drinking my 700 calorie shake concoction I make every single morning and then eating breakfast about 2-3 hrs later. I also totally threw out drinking a protein shake after my workouts, I felt like it did absolutely jack shit for anything. Instead, I go and get a chicken sandwich and french fries directly after my workout. I believe this has made a world of difference by getting more actual food in my diet instead of wasting that opportunity drinking a supplement. The only time I have been using protein powder is in my morning shake (1 scoop).

Another big motivation over the last year or so when I switched gyms is training with a couple really strong guys. It puts shit in perspective for me. It tells me I can grow, because like anyone I get discouraged often in the process. One of the guys was not always the size and level of strength he is now, and that is huge for me. I donā€™t give too much attention to people whom have always been strong and muscular, I canā€™t relate with them. It is those people whom have made GIANT changes in their physiology. I started lifting at 130 pounds at 23 years oldā€¦ So, it has taken a lot of trial and error, frustration, and at moments taking time off to go do other things.

Overall, I am happy to see progress and hopefully I can continue to get stronger, more muscular, and be an inspiration to those that may be starting where I did years ago.

191

Week 1, Day 1

FLOOR PRESS
185 x 5
185 x 5
185 x 5
185 x 5

BB ROW
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DIPS
55 x 10
55 x 10
55 x 10
55 x 10
55 x 8

FACE PULL
170 x 12
160 x 12
150 x 12

192

Awesome progress and congrats on the bench

193

Thank you Chobbs.

Week 1, Day 2

SQUATS
265 x 10
285 x 10
315 x 10

BULGARIAN SPLIT SQUATS
70 x 10
50 x 10
50 x 10

GHR
x10
x10
x10
x10

SNATCH HI PULL
185 x 5
155 x 5
155 x 5

AB WHEEL (short pumps)
x30
x30
x30

194

WOW THE ONE DAY I DO SPLIT SQUATS YOU DO THEM AND ONE UP MEā€¦I SEE HOW ITS GONNA BE

195

haha, man I didnā€™t notice-- thatā€™s funny. I did mine in a smith machine, so yours are still more impressive.

196

Week 1 Day 3

PAUSE BENCH
worked up toā€¦
235 x 2

205 x 8 (no pause)

CLOSE GRIP BENCH
155 x 8
155 x 8
155 x 8
155 x 8

CHEST SUPPORTED ROWS w/ DBs
40ā€™s x 12
40ā€™s x 12
45ā€™s x 12
45ā€™s x 11

PULL-UP
x15
x12
x12

WEIGHTED CRUNCHES
10 x 10
10 x 10
10 x 10

197

Week 1, Day 4

PAUSED SQUATS w/ CHAINS
worked up toā€¦
375 x 5

FRONT SQUAT
225 x 5
245 x 5
265 x 5

LEG PRESS
400 x 30
400 x 20
400 x 15

KLOKOV PRESS
95 x 8
95 x 8
95 x 8

RDL
155 x 8
155 x 8
155 x 8
155 x 8

AB CRUNCH MACHINE
145 x 12
145 x 12
145 x 12

198

Week 2, Day 1

FLOOR PRESS
190 x 5
190 x 5
190 x 5
190 x 5

BB ROW
225 x 5
225 x 5
205 x 5
205 x 5

DIPS
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10

FACEPULL
170 x 12
170 x 12
170 x 12

199

eye liek teh floor press 4 increasing teh bench

200

Heeyyyyyy buddy, I tried PMing you that squat workout the other day a few times and the PM system here was down. Iā€™ll try sending it again to you. I havenā€™t forgot.