Evolv's Training Log

Training Training Logs
702

Week 1, Day 1

FRONT SQUAT
45 x 10
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3
300 x 2
325 x 1
340 x 1

STRICT PRESS
45 x 10
70 x 10
95 x 5
115 x 5
135 x 5
145 x 3
155 x 2
160 x 1
with…
CHINS
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6

DIPS
50 rest pause reps

FACEPULL
120 x 50 rest pause reps

703

Week 1, Day 2

SAFETY SQUAT BAR
65 x 10
155 x 5
205 x 3
245 x 3
270 x 3
300 x 3
335 x 1
355 x 1
375 x 1
395 x 1
405 x 1

PUSH PRESS
45 x 10
95 x 5
115 x 3
135 x 3
155 x 3
175 x 3
195 x 3
215 x 1
195 x 2
with…
BB ROW
155 x 12
155 x 12
155 x 12
155 x 12
155 x 10
155 x 10
155 x 10

SNATCH GRIP HIGH PULL
triples to 225

RDL
225 x 15
225 x 15

LEG RAISES
x25
x25

704

Week 1, Day 3

FRONT SQUAT
45 x 10
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 2
325 x 1
345 x 1
355 x 1

STRICT PRESS
45 x 10
65 x 5
95 x 5
115 x 5
135 x 3
145 x 3
155 x 1
160 x 1
with…
PULL-UPS
x6
x6
x6
x6
x6
x6
x6
x6

DIPS
+80 x 8
+80 x 6
+80 x 6
with…
T-BAR HIGH ROW
115 x 15
115 x 15
115 x 12

Bodyweight sitting at 188 lbs.

705

You’re back with high-frequency squatting or those ss bar squats were just random?

1 Like
706

Yeah man, giving it another go.

Week 1, Day 4

FRONT SQUAT
45 x 10
135 x 5
185 x 3
225 x 3
250 x 3
300 x 3
325 x 2
325 x 2

STRICT PRESS
45 x 10
65 x 5
95 x 5
115 x 5
135 x 3
145 x 3
155 x 1
with…
BAND PULL APARTS
sets of 30-40 reps

GLUTE BRIDGES
275 x 10
275 x 10
275 x 10

707

Week 2, Day 1

BACK SQUAT
45 x 10
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3
300 x 3
315 x 3
345 x 1
365 x 1
390 x 1
410 x 1

STRICT PRESS
45 x 10
65 x 5
95 x 5
115 x 5
135 x 3
145 x 2
155 x 1
160 x 1
with…
CHINS
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6
+35 x 6

DIPS
50 rest-pause reps

FACEPULL
50 rest-pause reps

Sqwatt depth… First time I have back squatted in 6 months.

708

Week 2, Day 2

BACK SQUAT
45 x 10
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3
315 x 3
345 x 3
365 x 3
385 x 1

PUSH PRESS
95 x 5
115 x 5
135 x 3
160 x 3
185 x 3
205 x 3
215 x 1
with…
BB ROW
7 sets x 8-10 reps at 165

SGHP
up to 235 x 3

RDL
235 x 12
235 x 12

LEG RAISES
x25
x22

709

Week 2, Day 3

FRONT SQUAT
45 x 10
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3
300 x 3
325 x 1
350 x 1
360 x 1

STRICT PRESS
45 x 5
65 x 5
95 x 5
115 x 3
135 x 3
145 x 3
155 x 2
160 x 1
165 x 1
with…
PULL-UPS
x8
x8
x8
x8
x8
x8
x8
x8
x8

DIPS
+80 x 6
+80 x 6
+80 x 6
with…
T-BAR HIGH ROW
115 x 15
115 x 15
115 x 15

710

Week 2, Day 4

BACK SQWATT
45 x 10
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3
300 x 3
325 x 2
350 x 1
375 x 1
390 x 1
405 x 1

PUSH PRESS
45 x 10
95 x 5
115 x 5
135 x 3
165 x 3
190 x 3
with…
ROW
6 sets x 8 reps

GHR
x8
x8
x8

LEG RAISE
x25
x25
x25

711

Dude awesome work!

Did you notice anything from not back squatting for that many months? How are the front squats treating you?

712

Hey buddy, back squats have felt actually better from just doing front squats only. Lost a smidge of strength from not doing them specifically for awhile, but they feel really good.

I’ve learn to really enjoy front squatting. My quads and back have definitely gotten stronger from them. I noticeable difference.

713

Week 2, Day 5

Did some squats, did some presses.

714

Week 3, Day 1

SQUAT
135 x 10
185 x 5
225 x 3
250 x 3
300 x 3
325 x 3
350 x 3
370 x 3

STRICT PRESS
95 x 5
115 x 5
135 x 5
145 x 4
150 x 3
155 x 2
with…
CHINS
+35 x 6
+35 x 5
+35 x 5
+35 x 5
+35 x 5
+35 x 5

DIPS
50 rest pause reps

FACEPULL
50 rest pause reps

715

Week 3, Day 2

SKWAAT
135 x 5
185 x 5
225 x 3
250 x 3
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1
365 x 1
365 x 1

PUSH PRESS
up to 215
with…
BB ROW
sets of 12

RDL
235 x 12
235 x 12

LEG RAISES
x20
x20
x20

716

Week 3, Day 3

FRONT SQUAT
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 1
325 x 1
350 x 1

STRICT PRESS
95 x 5
115 x 5
135 x 5
145 x 4
155 x 2
165 x 1
170 x 1
with…
PULL-UPS
x8
x8
x8
x8
x8
x8
x8

DIPS
+60 x 10
+60 x 9
+60 x 9
with…
T-BAR HIGH ROW
125 x 15
125 x 15
125 x 15

717

Week 3, Day 4

SQUAT
did several singles at 365 and 385
yawn…

GHD
4 sets x 8-10 reps

Some volume work for the chest and back.

718

Week 3, Day 5

FRONT SQUAT
triples to 300
singles to 345

STRICT PRESS
triples to 145
singles to 160
with…
BAND PULL APARTS
sets of 25-30 reps

BB HIP THRUSTS
275 x 10
275 x 10
275 x 10

719

Week 3, Day 6

SKWATT
doubles up to 395

GHD
2 sets x 10 reps

720

Week 4, Day 1

BELTLESS FRONT SQUATS
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3
300 x 2
325 x 1
335 x 1

STRICT PRESS
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 2
with…
CHINS
6 sets x 6 reps with +35 lbs

DIPS
50 rest-pause reps

FACEPULL 50 rest-pause reps

721

Week 4, Day 2

SQUAT
up to 385

PUSH PRESS
up to 215
with…
BB ROW
sets of 12 at 155

RDL
235 x 12
235 x 12

LEG RAISE
3 sets x 25 reps