Evolv's Training Log

Training Training Logs
722

Week 4, Day 3

FRONT SQUAT
135 x 5
225 x 3
250 x 3
275 x 3
300 x 2
325 x 1
350 x 1

STRICT PRESS
100 x 5
120 x 5
140 x 3
150 x 3
155 x 2
160 x 2
165 x 1
PULL-UPS
x8
x8
x8
x8
x8
x8
x8
x8
x8

DIPS
+65 x 10
+65 x 10
+65 x 8
with…
T-BAR HIGH ROW
125 x 15
125 x 15
125 x 15

723

Week 4, Day 4

SQUAT
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 3
325 x 3
350 x 1
375 x 1
400 x 1
415 x 1

PUSH PRESS
135 x 5
155 x 5
175 x 5
185 x 5
with…
T-BAR ROW
sets of 10 at 145

GHD
4 sets x 8 reps

LEG RAISE
3 sets x 25 reps

724

How do you feel about this round of the “bulgarian” so far bro?
From the videos there is a lot more strength in you. Keep it up!

725

Thank you! Yeah I feel much stronger. I think the front squats have really helped bring up some weaknesses, especially in my quads.

I bought a metal massage stick and it has literally changed my life. lol I think the last round of daily squatting I was getting knee pain from very tight thigh muscles and it was pulling on my tendons and such around my knee. So this round, I have religiously been rolling and using the stick and my knees feel awesome.

726

Week 4, Day 5

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

GHD
x8
x8

727

Week 4, Day 6

FRONT SQUAT
worked up to a smooth 340

STRICT PRESS
triples to 155
with…
BAND PULL APARTS
sets of 30

BB HIP THRUSTS
275 x 15
275 x 15
275 x 15

728

Week 4, Day 7

SQUAT, ATG, Paused
up to 335

GHD
x8
x8

PROWLER
6 pushes… man, I felt out of shape.

729

Week 5, Day 1

SQUAT, ATG, PAUSED
up to 355

STRICT PRESS
95 x 5
115 x 5
135 x 5
145 x 3
150 x 3
155 x 3
160 x 1
with…
CHINS
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

DIPS
rest pause: bodyweight x 30, 20

FACE PULL
rest pause: 100 x 25, 25

Good day.

730

Week 5, Day 2

SQUAT
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3
370 x 3

GHD
x8
x8
x8

LEG RAISE
3 sets x 20 reps

PROWLER
6 sprints x 50 yds

731

Week 5, Day 3

FRONT SQUAT
135 x 5
185 x 5
225 x 3
275 x 3
315 x 2
335 x 1
350 x 1

PUSH PRESS
135 x 5
160 x 3
185 x 3
205 x 1
215 x 1
…with…
T-BAR ROW
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

30° DB PRESS
70’s x 10
70’s x 10
70’s x 10
60’s x 10
…with…
T-BAR HIGH ROW
125 x 10
125 x 10
125 x 10
125 x 10

732

Week 5, Day 4

SQUAT
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
340 x 1
365 x 1
390 x 1
410 x 1
315 x 4 (paused)

RDL
235 x 10
235 x 10

LEG RAISE
x25
x25

PROWLER
8 x 50 yards

733

Week 5, Day 5

FRONT SQUAT, no belt, paused
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3

STRICT PRESS
95 x 5
115 x 5
135 x 5
145 x 3
155 x 3
160 x 3
…with…
PULL-UPS
x9
x9
x9
x8
x8
x8

DIPS
+65 x 10
+65 x 8
+65 x 8
…with…
BB ROW
160 x 12
160 x 12
160 x 12

734

Week 5, Day 6

SQUAT
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
405 x 1
365 x 4

HIP THRUTS
245 x 10
245 x 10
245 x 10

AB WHEEL
x30

PROWLER
10 pushes x 50 yards

735

Week 5, Day 7

SQUAT
up to 385 x 1
315 x 3, 2 second paused

GHD
x10

PROWLER
10 sprints x 50 yds

736

Damn man, thou art skwaatting your face off!

good work!

737

Yes! Good for the body and mind!

738

Week 6, Day 1

FRONT SKWAATT, no belt
up to 300 x 3

STRICT PRESS
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
160 x 3
…with…
CHINS
+40 x 6
+40 x 6
+40 x 6
+40 x 6
+40 x 6
+40 x 6

DIPS
+65 x 10
+65 x 10
+65 x 10
…with…
BB ROW
175 x 8
175 x 8
175 x 8

739

Week 6, Day 2

SQUAT
felt slow and heavy…
135 x 5
225 x 5
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
315 x 5, paused

GHD
x10
x10
x10
…with…
LEG RAISES
x20
x20
x20

PROWLER
6 x 50 yds, +90 lbs, 60s rest between

Nothing makes me feel like a little bitch like pushing the prowler.

740

Week 6, Day 3

PAUSED SQUATS, ATG
135 x 5
225 x 5
275 x 3
315 x 2
345 x 1
365 x 1
320 x 5

PUSH PRESS
95 x 5
115 x 3
135 x 3
160 x 3
185 x 3
205 x 1
with…
T-BAR ROWS
155 x 10
155 x 10
155 x 10
155 x 10
155 x 8
155 x 8

30° DB BENCH PRESS
70s x 10
70s x 10
70s x 10
70s x 8
…with…
T-BAR HIGH ROW
125 x 12
125 x 12
125 x 12
125 x 12

741

Nothing’s more exhilerating than some heavy-ass squats in the morning :wink:
Keep it up man!

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