Evolv's Training Log

Training Training Logs
321

Week 5, Day 1

BENCH
225 x 8
205 x 8
190 x 8

DIPS
70 x 8
65 x 8
50 x 8

OH PRESS
95 x 12
95 x 11
95 x 10

FAT BAR CLOSE GRIP FLOOR PRESS
155 x 10
160 x 8
155 x 10

FACE PULL
3 sets x 10

322

Week 5, Day 2

Took it easy today, was feeling kind of run down. So I just hit some light squats, did my DB rows as usual and ab wheel.

It happens.

323

Week 5, Day 3

BENCH
205 x 3
230 x 3
245 x 3
260 x 3
245 x 3
225 x 3
205 x 5
205 x 5
185 x 5

PLATE RAISES -superset- DB BENT OVER LATERAL RAISES
3 sets x 10

DB HAMMER CURLS
2 sets x 15

324

Week 6, Day 1

SQUAT
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

GHR
x10
x10
x6
x6

AB WHEEL
x20
x23
x20

Still using the high bar position. Probably will keep this, it feels much better on my low back.

325

Week 6, Day 2

BENCH
240 x 5
225 x 5
210 x 5

DIPS
80 x 5
80 x 5
80 x 5

OH PRESS
155 x 3
135 x 3
135 x 3

PULL-UP
30 x 6
30 x 6
30 x 6

FACEPULL
190 x 10
190 x 10
190 x 8

326

Week 6, Day 3

TRAP BAR DL
405 x 6
365 x 6
315 x 6

FARMERā€™S CARRY (w/ trap bar)
315 x 4 carries

T-BAR ROW
115 x 10
115 x 10
115 x 10

AB CRUNCH MACHINE
3 sets x 6-8 reps

327

Week 6, Day 4

SQUATS
330 x 2
330 x 2
330 x 2
330 x 2
330 x 2
330 x 2

RDL
225 x 8
225 x 8
225 x 8

SNATCH HI PULL
170 x 3
175 x 3
185 x 3

328

Week 6, Day 5

BENCH
210 x 3
230 x 3
240 x 3
250 x 3
225 x 5
225 x 5
205 x 5

DB ROW
105 x 10
105 x 10
105 x 10

DIPS
45 x 12
45 x 12
45 x 12

KNEE RAISES
3 sets x 15 reps

329

Week 7, Day 1

SQUAT
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6

GHR
x10
x10
x8
x6

AB WHEEL
x22
x22
x22

330

Week 7, Day 2

BENCH
240 x 5
225 x 5
210 x 5

DIPS
85 x 5
85 x 5
80 x 5

PUSH PRESS
155 x 3
155 x 3
155 x 3

PULL-UPS
30 x 6
30 x 6
30 x 6

FACEPULL
190 x 10
190 x 10
190 x 10

331

Week 7, Day 3

TRAP BAR DL (just below knee)
405 x 6
425 x 6
455 x 6

FARMERā€™S CARRY
315 x 4 carries, increased distance

T-BAR ROW
115 x 10
115 x 10
115 x 10
115 x 10

AB CRUNCH MACHINE
3 sets x 8-10 reps

My grip gets killed on the farmerā€™s carry. Definitely a weak point for me. Iā€™ve been working with the Captainā€™s of Crush grippers for a couple months, I can almost close the #2. Still working on it.

332

Week 7, Day 4

SQUAT
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2

RDL
225 x 10
225 x 8

SNATCH HI-PULL
175 x 3
185 x 3
190 x 3

333

Week 7, Day 5

BENCH
235 x 3
255 x 3
265 x 2
245 x 4
225 x 5
205 x 5
185 x 5

DB ROWS
110 x 10
110 x 8
110 x 8

DIPS
45 x 14
45 x 12
45 x 10

KNEE RAISES
3 sets x 15 reps

334

Week 8, Day 1

SQUAT
315 x 5
315 x 5
315 x 5
225 x 20

GHR
x10
x10
x10

335

Week 8, Day 2

BENCH
240 x 5
225 x 5
210 x 5

DIPS
85 x 5
85 x 5
85 x 5

OH PRESS
135 x 5
135 x 5
135 x 6

PULL-UPs
35 x 6
35 x 6
35 x 6

FACEPULL
200 x 10
200 x 10
200 x 7
100 x 12 (drop set)

336

Week 8, Day 3

TRAP BAR OFF BLOCKS (at knee)
495 x 6
495 x 6
495 x 6

FARMER CARRIES
315 x 4 carries

T-BAR
4 sets x 10 reps

AB CRUNCH MACHINE
3 sets x 12 reps

Havenā€™t posted a video in quite awhile so here is my last set of trap bar pulls off the blocks. Nothing exciting. I think from knee level is too high. I think around mid shin level or slightly higher is the way to go. Really just trying to hit the quads a little bit and work the upper back in this.

337

Week 8, Day 4

BENCH
240 x 2
250 x 1
275 x 2
245 x 4
225 x 5
205 x 5
185 x 5

DB ROW
110 x 10
110 x 10
110 x 10

DIPS
50 x 12
50 x 12
50 x 10

KNEE RAISES
x15
x15
x15

338

Week 1, Day 1

SQUAT
285 x 15

HACK SQUAT
4 sets x 6-12 reps

RDL
225 x 8
225 x 8

AB WHEEL
3 sets x 20 reps

339

Week 1, Day 2

BENCH
260 x 3
245 x 3
225 x 3

DIPS
90 x 5
90 x 5
90 x 4

PULL-UP
35 x 6
35 x 6
35 x 6

alternated with

FACEPULL
200 x 8
200 x 10
200 x 8

340

Week 1, Day 3

BROish Day

PUSH PRESS
170 x 3
180 x 3
190 x 3

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

LANDMINE PRESSES
50 x 10
40 x 10
40 x 10
30 x 10

EZ BAR CURLS
3 sets x 15-20

PRESSDOWNS, CABLE
3 sets x 15-25

SEATED DB CURLS
3 sets x 8-20

TRICEP EXTENSIONS
3 sets x 8-12