Evolv's Training Log

Training Training Logs
221

[quote]Evolv wrote:

[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 squatting… do you notice in fatigue in your lower back when you do this?
I used to do BB rows all the time but I’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 don’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 don’t normally put yourself in often (if done correctly).

I don’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.[/quote]

Thanks for the detailed response man. Yeah you’re exactly right… they should not really affect the squats and deadlifts that much if done without all the body English that most use. And yes I could definitely use the extra lower back strength. Thanks again, gonna hafta work these in now.

222

Week 6, Day 3

BENCH
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

CHEST SUPPORTED DB ROW
65’s x 6
65’s x 8
65’s x 8
65’s x 7

LAT PULL-DOWN (w/ V Grip)
160 x 12
160 x 10
160 x 8

WEIGHTED CRUNCHES (weight behind head)
15 x 12
15 x 12
15 x 12

223

Week 6, Day 4

SQUAT (w/ chains)
135 x 8
225 x 5
275 x 3
315 x 2
350 x 1
400 x 3

FRONT SQUAT
235 x 5
255 x 5
275 x 5

LEG PRESS
450 x 35
450 x 30
200 x 50 (alternating partials)

RDL
150 x 10
150 x 10
150 x 10
150 x 10

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

224

Week 7, Day 1

BENCH
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4

BB ROW
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

T-BAR HI ROW (2 sec. pause at top)
90 x 8
90 x 8
90 x 8
80 x 8
80 x 8

3D BAND PULL APARTS
3 sets x 30

225

May have missed it, but how are you setting up your training? Kickin’ ass in here.

226

Yo Flash, how is that body holding up buddy?

I don’t think I ever specifically went through what I’ve been doing. I have my training basically divided up by two main movements: bench and squat. Everything else is filled in by how I train each of those.

So, my squat is basically:
Day 1
Week 1: 3 x 10
Week 2: 3 x 8
Week 3: 3 x 6
Week 4: Deload
*Those percentages work up to be pretty grueling sets. I’m usually wasted after set 3.

Day 2
Week 1: Max 5 with chains
Week 2: Max 3 with chains
Week 3: Max 1 with chains
Week 4: Deload

My Bench
Day 1: Floor Press 4 x 5
Day 2: Pause Bench to heavy set of 2, then Close Grip for 4 x 8
*Did this for first 4 weeks then switched to…
Day 1: 6x6
Day 2: 7x5
Day 3: 8x4
Day 4: 10x3
*Rinse and repeat for three weeks, add 10 pounds to all numbers for week 2, add 5 lbs for week 3. My bench has been stalled for quite awhile, so this is kind of what I’ve done with my squat over time, which is basically rape it all week for awhile till it moves then back off. It has worked well for squatting in the past so I’ll try it with the bench :slight_smile:

Accessory is lots of back work on upper days and stuff to keep everything balanced.

I am almost done with this 8 week cycle and I will try some ideas I’ve been throwing around in my head.

Thank you for the kind words Flash, hope you’re doing well pal.

227

That looks awesome. Brutal, but awesome. Did you come up with that solo?

Old and beat up, haha, but better. Actually squatted 315 for 5 the other day. That’s the most weight I’ve had on my back since my last knee surgery ('09) I think, so that’s progress. Our numbers are actually pretty similar. I’m a little stronger on the bench but your squat shits on mine, so you’re giving me something to shoot for.

Thanks bud, hope all’s well.

228

[quote]WhiteFlash wrote:
That looks awesome. Brutal, but awesome. Did you come up with that solo?

Old and beat up, haha, but better. Actually squatted 315 for 5 the other day. That’s the most weight I’ve had on my back since my last knee surgery ('09) I think, so that’s progress. Our numbers are actually pretty similar. I’m a little stronger on the bench but your squat shits on mine, so you’re giving me something to shoot for.

Thanks bud, hope all’s well.[/quote]
Thanks man. A buddy at the gym helped me with some of it. The squat portion is actually something he came up with for my girlfriend and I decided to give it a try since I’ve never used chains in my training before. It definitely adds a different dynamic to it.

The last few weeks of benching is Smolov Jr.-- but instead of hitting it on designated days I just get it done when I can rather than obsessing on doing it certain days. I can’t train everyday due to my job. I can actually only train 4 days per week usually and I am too wiped out after doing squats to do that many sets on bench on most days. I fit it in if I feel up to it, but that is usually a rarity.

REALLY glad to hear your squat is getting better with that knee man. Seriously, that is good news. Take it slow. Glad I can give you something to shoot for, I’m sure you’ll surpass me in no time. My bench has always been a lagging exercise for me-- I am giving it a lot more mental attention than I used to. So hopefully it will start moving some more.

229

Week 7, Day 2 (yesterday morning)

SQUATS
320 x 6
340 x 6
365 x 6

BULG. SPLIT SQUAT
90 x 8
90 x 8
90 x 8

GHR
5 sets x 8 with bands

I think that was it…

230

Week 7, Day 3

BENCH
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

CHEST SUPPORTED DB ROW
70’s x 6
65’s x 8
65’s x 8
60’s x 8

LAT PULL DOWN (w/ V-Grip)
160 x 12
160 x 12
160 x 10

DECLINE WEIGHTED CRUNCHES (weight behind head)
3 x 12

Went to a concert last night and got food poisoning at dinner, puked a nice bit in the parking deck beside my truck. That makes you feel like a human… on your hands and knees getting vomit spray all over your self. Good times. So I felt a little off today. I didn’t lose any weight though-- so it was a pretty mild case. Can’t complain too much, I’ve had much worse. Probably will be a long time till I eat fish tacos again though.

231

[quote]Evolv wrote:
Week 7, Day 3

BENCH
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

[/quote]
Quit getting strong and leaving me in the dust.

232

[quote]chobbs wrote:
Quit getting strong and leaving me in the dust.[/quote]
hahaha, thanks man. Those weights aren’t exactly flying off my chest-- they get to be moving pretty slow :slight_smile:

233

Week 7, Day 4

SQUAT (w/ chains)
225 x 5
275 x 3
315 x 2
355 x 2
375 x 1
415 x 1
435 x 1

FRONT SQUAT
240 x 5
260 x 5
280 x 5

LEG PRESS
460 x 35
450 x 30
200 x 60 (partials)

RDL
155 x 10
155 x 10
155 x 10
155 x 10

The partials on the leg press are pretty awesome. A chic at the gym who does figure comps showed them to me a few weeks ago. Alternate 10 on lower half, then 10 upper half, and so on the finishing with 10-20 full range of motion.

234

Week 8, Day 1

BENCH
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

DB ROW
100 x 12
100 x 12
100 x 10
100 x 10

T-BAR HI ROW (2 sec pause)
90 x 8
90 x 8
90 x 8
90 x 8

AB CRUNCH MACHINE
3 sets x 12

235

[quote]Evolv wrote:

[quote]WhiteFlash wrote:
That looks awesome. Brutal, but awesome. Did you come up with that solo?

Old and beat up, haha, but better. Actually squatted 315 for 5 the other day. That’s the most weight I’ve had on my back since my last knee surgery ('09) I think, so that’s progress. Our numbers are actually pretty similar. I’m a little stronger on the bench but your squat shits on mine, so you’re giving me something to shoot for.

Thanks bud, hope all’s well.[/quote]
Thanks man. A buddy at the gym helped me with some of it. The squat portion is actually something he came up with for my girlfriend and I decided to give it a try since I’ve never used chains in my training before. It definitely adds a different dynamic to it.

The last few weeks of benching is Smolov Jr.-- but instead of hitting it on designated days I just get it done when I can rather than obsessing on doing it certain days. I can’t train everyday due to my job. I can actually only train 4 days per week usually and I am too wiped out after doing squats to do that many sets on bench on most days. I fit it in if I feel up to it, but that is usually a rarity.

REALLY glad to hear your squat is getting better with that knee man. Seriously, that is good news. Take it slow. Glad I can give you something to shoot for, I’m sure you’ll surpass me in no time. My bench has always been a lagging exercise for me-- I am giving it a lot more mental attention than I used to. So hopefully it will start moving some more.[/quote]

Your programming is awesome. Everyone tries to reinvent the wheel, but the shit that worked since the barbell was invented is still what works best. 4 days is what I do as well, and I usually add one exrra quick upper body bodyweight circuit as kind of active recovery on a 5th day that takes literally less than 4 minutes. Thanks man, but unfortunately it’s both knees (sad face). Bright side is it keeps me focused on staying on top of mobility and foam rolling ‘cause if I slack for too long I walk like an 80 year old man. Keep killin’ it bud.

236

Absolutely, I think training should be REALLY simple. I could honestly just squat, bench, row, and do GHRs and feel like I would be fine. I do the other stuff just for a little added mass (and I mean literally little). At some point in the near future I see myself probably just doing this:

Day 1- Squat, GHR, Pull-Up
Day 2- Bench, Row, Abs
Day 3- Squat, RDL, OH Press
Day 4- Bench, Row, Abs

Calling it a day. I do have some personal numbers that I would like to reach before I get old and rickety. Such as a 500 squat at some point. Who knows how long that will take, but I think it is doable with some persistent squatting, and keeping my form tight to hopefully avoid injury along the way.

I forgot it was both knees man. The mobility and stretching is very important, I have to do it too or my knees start to click and get very sore. Even my hips and low back will feel shitty if I don’t keep up with it. Thanks for hollering at me pal, good to hear from ya.

237

[quote]Evolv wrote:
Absolutely, I think training should be REALLY simple. I could honestly just squat, bench, row, and do GHRs and feel like I would be fine. I do the other stuff just for a little added mass (and I mean literally little). At some point in the near future I see myself probably just doing this:

Day 1- Squat, GHR, Pull-Up
Day 2- Bench, Row, Abs
Day 3- Squat, RDL, OH Press
Day 4- Bench, Row, Abs

Calling it a day. I do have some personal numbers that I would like to reach before I get old and rickety. Such as a 500 squat at some point. Who knows how long that will take, but I think it is doable with some persistent squatting, and keeping my form tight to hopefully avoid injury along the way.

I forgot it was both knees man. The mobility and stretching is very important, I have to do it too or my knees start to click and get very sore. Even my hips and low back will feel shitty if I don’t keep up with it. Thanks for hollering at me pal, good to hear from ya.[/quote]

Dude, your proposed plan is almost identical to what I do. My split is:

Day 1- bench-3x5
Superset db rows-5x10 w/ inc db-3x10
Circuit of facepulls/laterals/curls 5 rounds of 10-15 reps

Day 2-squat-3x5
RDL-3x6-8 single leg move-3x8-12
Abs

Day 3- Incline-3x5
Superset weighted pullups-5x10 w/ bench-3x10
Circuit of facepulls/tri extension/curls 5 rounds of 10-15 reps

Day 4- front squat- work up in 5’s to a heavy 3-5
Squat-3x10 leg curl-4x10 calves abs

I’ll do pushup countdowns at the end of each upper and try to get 5-10 minutes of relatively tough conditioning at the end of each session, which normally works out to 2-3 times a week. Been workin’ like a charm. You ever use a rumble roller? Got one for the house and it’s awesome. Can’t recommend it enough.

238

Forgot to addr that you’ve got 5-hundo in the bag. Wouldn’t be surprised if you nail it before next summer.

239

[quote]WhiteFlash wrote:
Dude, your proposed plan is almost identical to what I do. My split is:

Day 1- bench-3x5
Superset db rows-5x10 w/ inc db-3x10
Circuit of facepulls/laterals/curls 5 rounds of 10-15 reps

Day 2-squat-3x5
RDL-3x6-8 single leg move-3x8-12
Abs

Day 3- Incline-3x5
Superset weighted pullups-5x10 w/ bench-3x10
Circuit of facepulls/tri extension/curls 5 rounds of 10-15 reps

Day 4- front squat- work up in 5’s to a heavy 3-5
Squat-3x10 leg curl-4x10 calves abs

I’ll do pushup countdowns at the end of each upper and try to get 5-10 minutes of relatively tough conditioning at the end of each session, which normally works out to 2-3 times a week. Been workin’ like a charm. You ever use a rumble roller? Got one for the house and it’s awesome. Can’t recommend it enough.[/quote]

hahaha Man, that is something-- looks like a solid plan for sure. I don’t think you can go wrong with that. You don’t spend all day, or week, in the gym and keeps the whole body strong. I should really do more conditioning like you’re doing. My girlfriend and I walk a couple miles everyday with the dog, but obviously very low intensity.

I LOVE the rumble roller, I used one once and would love to buy one-- but they’re like $80! I’m trying to devise a way to make one for cheap. For my hips/piriformis I use a fat 6" schedule 40 PVC pipe, but it definitely doesn’t sink into the muscle like the rumble roller does. I bet it feels great on the back… I might just have to dish out the money soon. Actually, I might be able to convince the gym manager to buy one too…

240

Yeah man, been running this for a couple of months and love it. One of the keys is a do a ton of warm-up sets. So if bench is 235x3x5 I’ll do barx20, 95x2x5, 135x2x5, 185x1-2x5, then work sets. Then I’ll do two warm-up sets for both rows and incline db. Tried it with less and progress stalls. Also the only thing I’m really pushing is the main move. The assistance work is tough, but definitely not taxing. It’s literally used to work the muscle and bring up weak spots. It’s taken a long time to understand that assistance literally means to assist, not detract.

Haha, the rollers are expensive, but worth it. Got a half roller at a local running store and the li’l girl there gave me a 10% discount and it was still damn near 40 bucks. Coincidentally, when I use it 5+ times a week is when I feel best.

Also walk my dog 2-4 miles a day. Super relaxing.