Evolv's Training Log

Training Training Logs
201

Week 2, Day 2

SQUATS
285 x 8
315 x 8
330 x 8

BULG. SPLIT SQUATS
70 x 10
70 x 10
50 x 10

GHR
x10
x10
x10
x10
x10

AB WHEEL (short pump reps)
x30
x20
x20

202

[quote]Evolv wrote:
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.[/quote]
Just put it in my log or in here

203

Week 2, Day 3

PAUSE BENCH
worked up toā€¦
240 x 2

BENCH
225 x 6

CG BENCH
160 x 8
160 x 8
160 x 8
160 x 8

CHEST SUPPORTED ROW w/ DBs
45ā€™s x 12
45ā€™s x 12
45ā€™s x 12
45ā€™s x 12

SNATCH HI PULL
185 x 5
165 x 5
165 x 5

WEIGHTED SIT-UPS (on decline with weight behind head)
10 x 10
10 x 10
10 x 10

204

WEEK 2, DAY 4 (today)

PAUSE SQUAT (with chains)
worked up toā€¦
390 x 3

FRONT SQUAT
230 x 5
250 x 5
270 x 5

LEG PRESS
400 x 30
400 x 30
400 x 30

RDL
160 x 8
160 x 8
160 x 8
160 x 8

I was really tired today, so I didnā€™t do my abs or behind the neck presses.

205

[quote]chobbs wrote:
Just put it in my log or in here[/quote]
70% 8x5 reads 70% for 8 sets of 5 reps. Use your actual 1RM.

Wk1
Day 1- 70% 8x5
Day 2- 80% 6x2

Wk2
Day 1- 70% 12x5
Day 2- 85% 6x2

Wk3
Day 1- 75% 8x5
Day 2- 87% 6x2

Wk4
Day 1- 70x3, 75x3, 80x2, 85x2, 90 3x1
Day 2- 80% 6x2

Wk5
Day 1- 70x3, 75x3, 80x2, 85x2, 90x1, 95 3x1
Day 2- 85 12x2

Wk6
Day 1- OFF
Day 2- Max Out

206

Thanks dude

207

Week 3, Day 1

FLOOR PRESS
200 x 5
200 x 5
200 x 5
195 x 5

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

DIPS (did these more strict with a long pause)
25 x 10
25 x 10
25 x 10
25 x 9
25 x 7

FACE PULL
190 x 8
190 x 8
180 x 8

LAT RAISE (with cable)
3 sets x 12 reps

Last week I took a video of myself doing weighted dips and my form was atrocious. I do a lot of movement at the upper back, really weird, Iā€™ve never seen anyone do it before-- and I was really embarrassed for myself because Iā€™ve been doing them like this for years. Anyway, so Iā€™m going to work on going deep and really working on ROM

208

Week 3, Day 2

SQUATS
315 x 6
330 x 6
350 x 6

BULG. SPLIT SQUATS
70 x 10
70 x 10
70 x 10

GHR
4 sets x 10

SNATCH HI PULL
3 sets x 5

AB WHEEL
3 sets x 15

209

Week 3, Day 3

PAUSE BENCH
135 x 8
185 x 5
205 x 2
225 x 2
245 x 2
250 x 3 (w/o pause)

CLOSE GRIP BENCH
165 x 8
165 x 8
165 x 8
165 x 8

CHEST SUPPORTED DB ROW
50ā€™s x 12
50ā€™s x 12
50ā€™s x 12
50ā€™s x 12

PULL-UP
x15
ā€¦and then said dammit I donā€™t feel like doing anything else.

WEIGHTED AB CRUNCH (weight behind head)
15 x 10
15 x 10
15 x 10

ā€¦some arm work.

210

Week 3, Day 4

PAUSE SQUAT (w/ chains)
135 x 8
225 x 5
275 x 3
315 x 1
375 x 1
425 x 1

FRONT SQUAT
235 x 5
255 x 5
275 x 5

LEG PRESS
400 x 35
450 x 30
450 x 25

RDL
165 x 8
165 x 8
165 x 8
165 x 8

KLOKOV PRESS
95 x 8
95 x 8
95 x 8

AB CRUNCH MACHINE
150 x 12
150 x 12
140 x 12

Will do a deload this week.

211

Week 4

Deloadingā€¦

212

Week 5, Day 1

BENCH (paused)
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

BB ROW (paused at top)
185 x 6
185 x 6
175 x 6
155 x 6
155 x 6

T-BAR HI ROW (2 second pause)
70 x 8
70 x 8
70 x 8
70 x 8

Some curls.

Asked a buddy for some ideas on new exercises for upper back thickness. Iā€™m all about keeping the traps thick, makes squats easier :slight_smile: He showed me a cool movement using the landmine with a t-bar attachement, standing straight up and doing an upwards row. Never done them before and really liked them.

213

Week 5, Day 2

SQUATS
275 x 10
295 x 10
320 x 10

BENCH
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

GHR
x10
band x 6
band x 6
band x 6

SPLIT SQUATS
80 x 8
80 x 8
80 x 8

AB WHEEL (short pumps in last foot)
x15
x15
x15

Squats were brutal. Kick in the ass from the deload. Iā€™m increasing bench frequency and volume quite a bit for the next 3 weeks to see if I can get past this lingering plateau.

214

Week 5, Day 3

BENCH
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4

DB CHEST SUPPORTED ROW
60ā€™s x 10
60ā€™s x 8
60ā€™s x 8
60ā€™s x 8

LAT PULLDOWN w/ V-GRIP
140 x 10
160 x 8
140 x 8

WEIGHTED AB CRUNCH
3 x 10

215

Week 5, Day 4

SQUATS (w/ chains)
worked up toā€¦
380 x 5

FRONT SQUATS
225 x 5
225 x 5
225 x 5

LEG PRESS
450 x 35
450 x 30
400 x 25

RDL
145 x 10
145 x 10
145 x 10
145 x 10

AB CRUNCH MACHINE
3 sets x 12

216

Week 5, Day 5

BENCH
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

SNATCH HiPULL
3 x 3

3D BAND PULL APARTS
3 x 30

So, it came to my realization today at the gym that more people use steroids than I previously realized. I was aware of it of course, but not at the prevalence that A LOT of lifters use them. Sort of a bummer. There are certainly some impressive natural lifters, and those are the ones that inspire me. I still respect lifters that use drugs, Iā€™m not against them-- but it does make it hard to distinguish who is putting in the work naturally or assisted.

217

Week 6, Day 1

BENCH
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6

BB ROW
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

T-BAR HI ROW
80 x 8
90 x 8
90 x 8
70 x 8

ā€¦and some curls.

218

Week 6, Day 2

SQUATS
300 x 8
320 x 8
340 x 8

SPLIT SQUATS
80 x 8
80 x 8
80 x 8

GHR
bands x 3 sets x 8

AB WHEEL
3 sets x 20

219

Hey man, I like your training in here. Good work.

I notice that some days you end up doing barbell rows the day before squattingā€¦ do you notice in fatigue in your lower back when you do this?
I used to do BB rows all the time but Iā€™m hesitant to add them back in because I have both a squat and a deadlift day and I like to do upper back work on my upper body days.

220

[quote]kollak95 wrote:
Hey man, I like your training in here. Good work.

I notice that some days you end up doing barbell rows the day before squattingā€¦ do you notice in fatigue in your lower back when you do this?
I used to do BB rows all the time but Iā€™m hesitant to add them back in because I have both a squat and a deadlift day and I like to do upper back work on my upper body days.[/quote]
Hey man, thank you for the kind words!

Pretty much in my training I try to do some sort of antagonist movement to every major compound exercise-- or basically I attempt to keep a balance in my training through each plane of movement.

So, my BB rows are simply a way to balance my bench training. I used to get lower back fatigue years ago when I first started, but I never do now. I donā€™t think BB rows are a necessity, but do I feel it is one of the best exercises to build overall posterior strength. Especially because it puts you in such a weak position you donā€™t normally put yourself in often (if done correctly).

I donā€™t mean this rudely, but give it some thought. If barbell rows are fatiguing your lower back that much, perhaps your low back is a major weakness for you. Consider that if you are squatting and/or deadlifting weekly, or even multiple times a week, the BB row should not be the exercise that fatigues your low back. It should be the squat or the deadlift.

If we were training together, I would say add them back in at a light weight, and retrain the lift (BB rows) using perfect form with a pause at the top doing something simple like 5x5, twice a week (or at least every time you bench). Making sure your torso is almost parallel to the floor when you do it; you will build great hamstring, glute, and low back strength this way. If you get fatigue so be it, struggle through it and let your body adapt.

Hope that helps man, thanks for checking out my log.