Evolv's Training Log

Training Training Logs
441

[quote]erik_carlson wrote:
Still crushing it, I see. Right on. How are your legs feeling?[/quote]
They are fine so far. Knees are a little sore, but nothing major. I feel pretty darn good, considering the frequency.

442

Nothing spectacularā€¦

Week 2, Day 4

SQUAT
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1

A1: OH PRESS
4 sets x 3 reps @ 160
A2: LAT. PULL DOWN
4 sets x 15 reps

So, for both last week and this week, my DAY 4 has been my ā€œweak dayā€ or the day I have felt the shittiest so far. Curious to see if this trend will continue. My knees and low back are pretty sore today. I will be back in the squat rack tomorrow morning :slight_smile:

443

Week 2, Day 5

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
405 x 1
345 x 2
345 x 2

BENCH
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
285 x 1
295 x miss
240 x 2
240 x 2

A1: DIPS
4 sets x 10-12 reps
A2: 1-ARM BB ROW
4 sets x 10-12 reps

I felt pretty good once I got warmed up on the squats-- 405 went up pretty damn smooth. My right glute/hip is super tight, so bad it is pulling on my sacral joint I think. Constant stretching throughout the dayhelps, but it tightens back up after I have been standing for an extended period of time.

I went for 295 on the bench, but it didnā€™t go. No biggie, I think I got 300 in the bag here very soon. 290 went up solid the other day, so I ainā€™t skeered.

My training has been super relaxed in terms of my attitude, I havenā€™t really gotten worked up for a single set. I stay pretty chill, which has been nice. Being able to go in and just go by feel is a great feeling to have walking into the gym. I really like this type of training so far. Still early though.

444

[quote]Evolv wrote:
My training has been super relaxed in terms of my attitude, I havenā€™t really gotten worked up for a single set. I stay pretty chill, which has been nice. Being able to go in and just go by feel is a great feeling to have walking into the gym. I really like this type of training so far. Still early though.
[/quote]
Yeah thatā€™s the cool aspect. Too much strict programming and you feel like a crap. A little bit of autoregulation never destroyed weeks of just working hard. Hope youā€™ll still be alive

445

[u]Week 3, Day 1 [/u]

SQUATS
135 x 5
225 x 3
275 x 3
315 x 3
350 x 1
370 x 1
390 x 1
410 x 1
420 x 1
370 x 1
370 x 1

BENCH
95 x 5
135 x 5
185 x 3
205 x 3
230 x 3
250 x 1
275 x 1
280 x 1
300 x miss
270 x 2
270 x 1

DIPS
5 sets x 5 reps
withā€¦
T-BAR ROW
5 sets x 12-15 reps

AB CRUNCH
3 sets x 10-20 reps

Here is my set of 420 x 1ā€¦

446

Week 3, Day 2

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
405 x 1

A1: SEATED BB SHOULDER PRESS
140 x 5
140 x 5
135 x 5
135 x 5
135 x 5
A2: CHINS
x10
x10
x10
x10
x10

T-BAR HIGH ROW
3 sets x 8-12 reps

ā€¦and did some curls and extensions. Yay.

447

Week 3, Day 3

SQUAT
135 x 6
225 x 3
275 x 2
315 x 2
365 x 1
385 x 1
405 x 1
325 x 3
325 x 3

BENCH
135 x 3
185 x 3
225 x 3
245 x 1
225 x 3
225 x 3

BB ROW
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

HIGH PULLS
worked up to 205 x 3

LEG RAISE
x15
x15
x15

I felt pretty beat up today. My arms felt very tired and benching was actually kind of uncomfortable. So I stopped at 245. Knees and hips are feeling much better.

448

That 420 went quite smooth. As I can see, you gonna bench that often too?

449

[quote]squats and milk wrote:
That 420 went quite smooth. As I can see, you gonna bench that often too?[/quote]
Thank you. Yeah, Iā€™m benching 3 out of 5 days.
Day 1: Squat / Bench / Horizontal Pull
Day 2: Squat / OH Pressing / Vertical Pull
Day 3: Squat / Bench / Horizontal Pull
Day 4: Squat / OH Pressing / Vertical Pull
Day 5: Squat / Bench / Horizontal Pull

450

I felt like a bag of mashed up poo-poo this morningā€¦ so this was as far as I got. Again, Day 4 holds itā€™s place as the day I feel the shittiest during my training week. Interesting to note that my lifts have varied from 420 to 315 for a single this week.

Week 3, Day 4

SQUAT
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1

451

Week 3, Day 5

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
325 x 2
325 x 2

BENCH
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
240 x 2
240 x 2

A1: DIPS
4 sets x 10-12 reps
A2: 1-ARM BB ROW
4 sets x 10-12 reps

Squats felt okay, didnā€™t get up to 405 today, 385 felt plenty heavy. Iā€™ve gotten this weird soreness in my elbow area and triceps the last several days after I have squatted. It is not necessarily painful, just sore enough to where it makes benching uncomfortable. Very hard to explain, very dull and deep to the bone. Yesterday, I didnā€™t even do my overhead presses because of it. Might be just one of those weird ailments that come and go. Iā€™ve had my fair share of those in the last several weeks of doing this. Ainā€™t worried. I got a couple days off from training, so we will see next week.

452

Week 4, Day 1

SQUATS
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
390 x 1
410 x 1
370 x 1
370 x 1

BENCH
135 x 5
185 x 3
205 x 3
225 x 3
245 x 1
270 x 1
290 x 1
270 x 1
270 x 1

A1: DIPS
5 x 5
with
A2: T-BAR ROWS
5 x 12-15

AB CRUNCH
3 x 12-15

453

Week 4, Day 2

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1

A1: SEATED BB SHOULDER PRESS
140 x 5
140 x 5
135 x 5
135 x 5
135 x 5
A2: CHINS
x10
x10
x10
x10
x10

T-BAR HIGH ROW
3 sets x 8-12 reps

I wasnā€™t super confident under the bar this morning. Whateveā€™sā€¦ Trying to make 405ish my daily max every day. I sense it in the near week or two. Loving this frequent squattinā€™ though.

454

Week 4, Day 3

SQUATS
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
390 x 1
410 x 1
330 x 3
330 x 3

BENCH
135 x 5
185 x 3
205 x 3
225 x 3
245 x 1
270 x 1
290 x 1ā€¦ soooo smooth and easyā€¦
300 x missā€¦ DAMMIT!
230 x 3
230 x 3

BB ROW
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

HIGH PULLS
randomness, worked up to 215 x 3, then 155 x 10

LEG RAISE
x15
x15
x15

455

Week 2, Day 4

SQUAT
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1

A1: OH PRESS
4 sets x 3 reps @ 155
A2: LAT. PULL DOWN
4 sets x 15 reps

456

Week 4, Day 5

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
325 x 2
325 x 2

BENCH
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
240 x 2
240 x 2

A1: DIPS
4 sets x 10-12 reps
A2: 1-ARM BB ROW
4 sets x 10-12 reps

AB CRUNCH MACHINE
3 sets x 12-15 reps

Same shit as last week.

457

Week 5, Day 1

SQUAT
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1
370 x 1
370 x 1

BENCH
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1

A1: DIPS
5 x 5 @ 90 lbs
with
A2: T-BAR ROWS
5 x 12-15

AB CRUNCH
3 x 12-15

Week 5, Day 2

Had a flat tire this morning, so had to do a quick in-n-out.

A1: SEATED BB SHOULDER PRESS
135 x 6
135 x 6
135 x 6
135 x 5
135 x 5
A2: CHINS
x10
x10
x10
x10
x10

T-BAR HIGH ROW
3 sets x 8-12 reps

458

Week 5, Day 3

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
380 x 1
410 x 1
365 x 3
330 x 5

BENCH
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
230 x 6
230 x 5

BB ROW
200 x 5
200 x 5
200 x 5
205 x 5
205 x 5

SNATCH GRIP HIGH PULL
ā€¦up to 205 and back down

LEG RAISES
x15
x15
x15

Lifted in a YMCA today, where my girl works. Very different than my gym I go to, if you lift over 225 youā€™re a god there. lol I could feel the 'mirin. Which is much different than my usual gym, where what I lift is not at all impressive. It was fun though, but I wouldnā€™t want to lift there all of the time. Very much a commercial feel there.

459

Week 5, Day 4

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1
405 x 1

OH PRESS
160 x 3
160 x 3
160 x 3
160 x 3
withā€¦
LAT PULL DOWN
160 x 15
160 x 15
160 x 15
160 x 15

FACEPULL
140 x 12
140 x 12
140 x 12

460

Week 5, Day 5

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
330 x 2
330 x 2

BENCH
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
295 x 1 PR
250 x 2
250 x 2

A1: DIPS
4 sets x 10-12 reps
A2: 1-ARM BB ROW
4 sets x 10-12 reps

Finally pressed out 295.