Evolv's Training Log

Training Training Logs
642

haha, thank you bud! Good strong lifting from everybody around here.

643

Week 5, Day 3

FRONT SQUAT
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2

CLEAN PULLS
305 x 5
305 x 5
305 x 5

RDL
255 x 8
255 x 8

LEG RAISES
x20
x20
x20

644

Week 5, Day 4

PUSH PRESS
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
…with…
T-BAR ROWS
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

645

Week 1, Day 1

FRONT SQUAT
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5

LUNGES
x40

LEG EXTENSION
4 sets x 12-15 reps

LEG RAISES
3 sets x 20 reps

646

Week 1, Day 2

(A1)PUSH PRESS
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
(A2) CHINS
x7
x7
x7
x7
x7
z7
x7
x7

(B1)FAT BAR BENCH
240 x 6
220 x 8
200 x 10
(B2)BB ROW
225 x 5
225 x 5
225 x 5

DIPS
x25
x20
x20

FACEPULL
180 x 11
180 x 11
180 x 10

647

Week 1, Day 3

FRONT SQUAT
290 x 2
290 x 2
290 x 2
290 x 2
290 x 2
290 x 2

POWER SNATCH (first time ever doing these)
105 x 1
115 x 1
125 x 1
135 x 1
from hang…
95 x 5
95 x 5
95 x 5

CLEAN PULLS
305 x 5
205 x 5

RDL
260 x 8
260 x 8

LEG RAISES
x20
x20
x20

648

Waaait, whaaat?
Pretty funny experience, don’t you think Evolv?

649

Yes! You inspired me to try these. I thought they were really cool. Definitely needs some polishing, but went waaayyyy better than expected.

650

WEEK 1, DAY 4

PUSH PRESS
185x2
185x2
185x2
185x2
185x2
185x2
…with…
T-BAR ROW
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6

STRICT PRESS
145x5
145x3
135x6
…with…
HIGH ROW
125 x 10
125 x 10
125 x 10

DB SHOULDER WORK
3 sets x 40 reps

651

I don’t really find it helpful for my powerlifts but well done snatch is so rewarding.
I guess that some regular practice gives +10 to mobility skills so you don’t need to spend 30 minutes on a warm-up :wink:

And come on, what’s your best front squat? Like 350?

652

Yeah, previously it was 350, and now I am using a 360 max for my percentages on this next six week block. I’m just saying man, your 308 paused was wicked man.

Agreed on the snatchin’, I’ve started warming up with overhead squats just using a broomstick and it has had a tremendous affect on my mobility. Keep up the strong work man.

653

Week 2, Day 1

FRONT SQUAT
250 x 6
250 x 6
250 x 6
250 x 6
250 x 6
250 x 6
250 x 6
250 x 6
250 x 6
250 x 6

LEG EXTENSIONS
4 sets x 12 reps

LEG RAISES
3 sets x 20 reps

10 x 6 on front squats were brutal today. I ate a donut halfway through them to help carry me the rest of the way.

654

Week 2, Day 2

PUSH PRESS
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
…with…
CHINS
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6

FAT BAR BENCH PRESS
225 x 6
225 x 6
225 x 6
with…
BENT OVER DB ROW
160 x 12
160 x 12
160 x 12

DIPS
x22
x20
x20
with…
FACEPULL
180 x 12
180 x 12
180 x 12

655

Week 2, Day 3

FRONT SQUAT
305 x 2
305 x 2
305 x 2
305 x 2
305 x 2
305 x 2

POWER SNATCH
95 x 1
105 x 1
115 x 1
125 x 1
130 x 1
135 x 1
from hang…
115 x 3
115 x 3
115 x 3

RDL
265 x 8
265 x 8
265 x 8

LEG RAISES
x20
x20
x20

656

Week 2, Day 4

PUSH PRESS
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
…with…
T-BAR ROW
175 x 6
175 x 6
175 x 6
170 x 6
170 x 6
170 x 6

STRICT PRESS
135 x 5
135 x 5
135 x 5
…with…
HIGH T-BAR ROW
135 x 12
135 x 12
135 x 10

657

Week 3, Day 1

FRONT SQUAT
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5

LUNGES
x40

LEG EXTENSIONS
4 sets x 15 reps

LEG RAISES
3 sets x 20 reps

658

Week 3, Day 2

PUSH PRESS
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
…with…
CHINS
x8
x8
x8
x8
x8
x8
x8
x8

FAT BAR BENCH
225 x 8
225 x 8
225 x 6
…with…
BB ROW
205 x 8
205 x 8
205 x 8

DIPS
x22
x22
x15
…with…
FACEPULLS
180 x 12
180 x 10
180 x 10

They’ve detected gravitational waves!!! Incredible!

659

Week 3, Day 3

FRONT SQUAT
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
woohoo!!!

POWER SNATCH
up to…
145 x 1
from hang…
120 x 3
120 x 3
120 x 3

RDL
275 x 8
275 x 8
275 x 8

LEG RAISE
x20
x20
x20

660

Week 3, Day 4

PUSH PRESS
200 x 2
200 x 2
200 x 2
200 x 2
200 x 2
200 x 2
…with…
T-BAR ROW
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6

STRICT PRESS
140 x 6
140 x 6
140 x 5
…with…
HIGH T-BAR ROW
135 x 12
125 x 12
125 x 12

DB SHOULDER THINGYS
3 sets x 40 reps

BAND PULL APARTS
3 sets x 50 reps

661

Week 4, Day 1

FRONT SQUAT
250 x 3
270 x 3
290 x 2
305 x 2
325 x 1
325 x 1
325 x 1

LEG EXTENSIONS
4 sets x 15 reps

LEG RAISES
3 sets x 20 reps