Evolv's Training Log

Training Training Logs
261

Week 4, Day 1

BENCH
145 x 4
170 x 4
200 x 3
230 x 4
230 x 4
230 x 4
230 x 4
230 x 4

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

DIPS
30 x 10
30 x 10
30 x 9
30 x 6

FACEPULL
160 x 12
160 x 12
160 x 12

AB CRUNCH MACHINE
3 sets x 10-12

262

Week 4, Day 2

SQUAT
280 x 10
300 x 8
345 x 6
365 x 6

FRONT SQUAT
195 x 5
225 x 5
245 x 5
260 x 5

GHR
x10
x10
x10
x8

AB WHEELZ
3 sets x 20-30

Squats have been brutally hard, each set by itself is not ridiculous but each set being added together for such “high” reps have proven to be very difficult and a mental challenge. Add that with the front squats after and it is a recipe for an ego bruiser and some grinding reps. 365 x 6 after everything before was just flat out hard, no doubt. Even 260 x 5 on front squat was just painful and a mental struggle, even though it is not near max. Hopefully, this will all pan out to contribute to some more progress in the squat. Progressive overload.

263

Week 4 Day 3

BENCH
145 x 4
170 x 4
200 x 3
230 x 4
230 x 4
240 x 3
255 x 1
255 x 1
255 x 1
255 x 1
185 x 10

DB CHEST SUPPORTED ROW
55’s x 10
55’s x 10
55’s x 9
55’s x 10

KLOKOV PRESS
90 x 10
90 x 8
90 x 6

PULL-UP
x12
x12

264

Week 4, Day 4

SQUAT
260 x 10
280 x 10
300 x 8
325 x 8

FRONT SQUAT
195 x 5
210 x 5
225 x 5
225 x 5

HAM KILLERS
4 sets x 10

DECLINE AB CRUNCH (weighted)
3 sets x 10-12

265

Week 5, Day 1

BENCH
145 x 4
170 x 4
200 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2

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

DIPS
30 x 10
30 x 10
30 x 8
x8

FACEPULL
160 x 12
160 x 12
160 x 12

AB CRUNCH MACHINE
3 sets x 12

266

Week 5, Day 2

SQUATS
280 x 10
300 x 10
345 x 6
365 x 6

FRONT SQUAT
225 x 5
245 x 5
260 x 5
275 x 5

GHR
x10
x10
x10
x8

AB WHEEL
x30
x30
x20

267

That’s a beast-ass front squat. Do you clean grip or cross arm?

268

[quote]WhiteFlash wrote:
That’s a beast-ass front squat. Do you clean grip or cross arm?[/quote]
Thanks! Clean grip. I used to do the crossed arms but found it made it harder to breath with heavy weight on my shoulders AND I feel like it reinforces kyphosis. Whereas the clean grip puts you in a stronger position-- at least this is what I have personally experienced.

269

Week 5, Day 3

BENCH
145 x 4
170 x 4
200 x 3
230 x 2
230 x 2
240 x 1
255 x 1
270 x 1
270 x miss
260 x 1
245 x 1
245 x 1

CHEST SUPPORTED DB ROW
55’s x 10
55’s x 10
55’s x 10
55’s x 10

KLOKOV PRESS
85 x 10
85 x 10

PULL-UP
x12
x12

Crushing day. Was supposed to do five singles with 270-- didn’t happen. Oh well…

270

Week 5, Day 4

SQUAT
280 x 8
300 x 8
325 x 8
345 x 8

FRONT SQUAT
195 x 5
210 x 5
225 x 5
225 x 5

HAM KILLERS
4 sets x 10

T-BAR HI ROW
4 sets x 10-12

DECLINE AB CRUNCH
3 sets x 10-12

271

Week 6, Day 1

BENCH
145 x 4
170 x 4
200 x 2
230 x 2
240 x 2
240 x 2

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

DIPS (paused)
30 x 10
30 x 10
30 x 10
30 x 7

FACEPULL
160 x 12
160 x 12
160 x 12

AB CRUNCH MACHINE
140 x 15
140 x 15
140 x 15

272

Week 6, Day 2

SQUAT
300 x 6
325 x 6
365 x 4
385 x 4

HI BAR SQUAT
315 x 5

LEG PRESS
450 x 30
450 x 30
200 x 70

GHR
x10
x10
x10
x10

AB WHEEL
3 sets x 30

I’m going to take some days off. I’ll resume sometime next week when my body feels better. Just feeling worn down.

I am also going to start using High Bar Squats in place of my normal position which is a little lower. So I will obviously use a lower max, probably about 375ish. My goal is to hit near the same depth as my front squats, which are super deep. My low bar depth is right at parallel usually with a very challenging weight and I want to get back to hitting some solid depth. Going for quality, not quantity, for awhile hopefully-- I am pretty exhausted with chasing numbers. So fuck it, going for style.

273

Week 7, Day 1

BENCH
140 x 8
170 x 6
195 x 4
210 x 2
225 x 7

BB ROW
190 x 8
190 x 8
190 x 8
190 x 8

DIPS (pause)
30 x 10
30 x 10
30 x 10
30 x 8

FACEPULL
170 x 12
160 x 12
160 x 12

AB CRUNCH MACHINE
3 sets x 15

274

Week 7, Day 2

SQUAT (High-Bar)
260 x 6
300 x 6
340 x 4
355 x 1

FRONT SQUAT
210 x 5
240 x 4
260 x 4
260 x 4

GHR
x10
x10
x10
x10

AB WHEEL
3 sets x 20

I’ve been pretty unmotivated lately with lifting heavy. It has seemed like a chore… I’m trying to hang in there and hoping this spell will end soon.

275

Here is 340 x 3 trying out some high-bar action. Definitely can see some things I need to fix being in a weaker position for me. I’ll check my ego and try to improve with this for awhile.

276

Week 8, Day 1

BENCH
10 x 10 @ 155

CHEST SUPPORTED DB ROW
10 x 10 w/ 50’s

T-BAR HIGH ROW
3 x 10

PULL-UPS
3 x 8

My “week” reflects training weeks, not calendar weeks.

277

Week 8, Day 2

SQUAT (High Bar)
10 x 10 at 225

GHR
8 x 10

AB CRUNCH MACHINE
3 x 15

SEATED CALF RAISE
3 x 15-20

278

Week 8, Day 3

DIPS
10 x 10

super-set with…

EZ-BAR SEATED CURL
10 x 10

KLOKOV PRESS
3 x 10-12

SNATCH HI-PULL
3 x 4-6

AB WHEEL
3 x 20-30

279

Guessing you’re new set up is GVT inspired? 10x10 squats, even at two plates, sounds awful.

280

Week 9, Day 1

BENCH
10 x 10 at 160

CHEST SUPPORTED DB ROW
10 x 10 with 55s

T-BAR HI ROW
3 x 10-12

PULL-UP
3 x 8-10