Week 13, Day 1
OH PRESS
95 x 5
120 x 3
140 x 3
150 x 3
160 x 2
170 x 1
175 x 1
…with…
CHINS
+55 x 5
+55 x 5
+55 x 4
+55 x 4
+55 x 4
+55 x 4
+55 x 4
DIPS
+55 x 12
+55 x 12
+55 x 12
…with…
BB ROW
155 x 10
155 x 10
155 x 10
Week 13, Day 2
HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 1
365 x 1
390 x 1
405 x 1
GHD
x15
x15
LEG RAISE
x25
x25
Week 13, Day 3
INCLINE BENCH
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
…with…
T-BAR ROW
125 x 12
125 x 12
125 x 12
125 x 12
125 x 12
30° DB PRESS
65s x 12
65s x 12
65s x 12
65s x 12
…with…
HIGH T-BAR ROW
110 x 12
110 x 12
110 x 12
110 x 12
DB SHOULDER THINGYS
3 sets x 40 reps
Week 13, Day 4
HB SQUAT
135 x 5
225 x 5
275 x 3
315 x 3
340 x 3
365 x 3
385 x 2
315 x 2, 2 second pause
RDL
245 x 12
245 x 12
LEG RAISE
x25
x25
PROWLER
5 sprints x 100 yards
Week 13, Day 5
FRONT SQUAT, PAUSED
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 2
325 x 1
335 x 1
OH PRESS
95 x 5
120 x 5
160 x 3
150 x 5
150 x 4
…with…
PULL-UPS
x12
x12
x12
x10
x10
DIPS
65 total reps
FACEPULL
60 total reps
Week 13, Day 6
HB SQUAT, NO BELT
135 x 5, paused
225 x 3, paused
275 x 3, paused
315 x 3, paused
225 x 20
GHD
+15 x 12
+15 x 10
+15 x 10
AB WHEEL
x50
PROWLER
6 sprints x 100 yards
Week 14, Day 1
OH PRESS
95 x 5
120 x 5
140 x 3
150 x 3
160 x 2
170 x 1
155 x 3
…with…
CHINS
+55 x 5
+55 x 5
+55 x 5
+55 x 5
+55 x 5
+55 x 5
+55 x 5
DIPS
+55 x 14
+55 x 14
+55 x 12
…with…
BB ROW
165 x 12
165 x 12
165 x 12
some curls… one done…
Week 14, Day 2
HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 1
365 x 1
390 x 1
335 x 5
GHD
x16
x16
LEG RAISE
x25
x25
Really tried today.
Week 14, Day 3
INCLINE BENCH
5x5 @ 170
with…
T-BAR ROWS
5x12 @ 125
30° DB PRESS
4x8-12 using 70s
with…
T-BAR HIGH ROW
4x12 @ 110
Week 14, Day 4
HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 3
365 x 3
375 x 3
315 x 2, two second pause, atg
RDL
250 x 12
250 x 12
LEG RAISE
x25
x25
PROWLER
6 sprints x 100 yards
30 seconds rest between sprints, nasty
Hi Evolv,
I was searching through threads on Patellofemoral Pain Syndrome, and ran across a thread you posted in back in 2013 (Patellofemoral Syndrome and Squats - #4 by Evolv).
I see you squat nearly every day. Have you completely resolved the issue? Does it still linger some?
I’m going on about 6 months of it, trying to address it and work through it at the same time.
Any tips on how to get past this?
I’ve had and x ray and MRI, and no issues structurally.
I’ve done PT, chiropractor, plenty of stretches and mobility work.
Im hopeful I’m moving in the right direction, focusing on couch stretching daily for the rect femoris, strengthening hips, glutes and hamstrings, working on ankle mobility, and foam rolling quads, IT Band and calves.
I’ve moved my squat stance out, and am focusing on toes tracking properly. Lots of hip circle work too.
Any pointers will be greatly appreciated!
Sorry for the long post lol. Love your simplistic style. Keep up the great work!
Hey man, my knees actually feel the best they have ever felt right now actually.
So, things I have noticed over the last several years, for me personally… If I stop or slack on any of my mobility, stretching, and anything rehab related I get knee pain. Actually, I will also get shoulder and back pain too.
As I have gotten stronger (and older, 32 now), I require more and more additional work outside of lifting. But recently, about 6 months ago maybe, AND last year when I first started squatting daily I got atrocious knee pain. So bad that I couldn’t walk up stairs, despite stretching and all that stuff.
It took me awhile, but I started using this thing called the Rad Rod Roller…
I used that thing religiously on my quads and it makes my knees feel great. What I found for me was that my thighs would get so tight from squatting that they would pull on my tendons and ligaments in my knee AND THAT was causing my knee pain. Also, I’ve had issues with really tight IT bands and that will pull my patella over and cause knee pain as well. I roll my IT bands on a 6" PVC pipe to alleviate that issue.
For me, when I get pain or discomfort somewhere in my body, I have generally been able to attribute it to tightness or imbalance in my body. Finding ways to correct and/or address these issues have kept me feeling healthy and lifting heavy things.
I squat pretty narrow and ass-to-grass, with no issues. Find your natural squat motion with an empty bar and KILL the mobility. Check out that roller man, I carry that thing wth me everywhere I go.
Keep in touch man.
Week 14, Day 5
OH PRESS
95 x 5
120 x 5
150 x 4
145 x 5
145 x 4
with…
PULL-UPS
x12
x12
x12
x10
x10
DIPS
70 total reps
FACEPULL
80 total reps
Week 14, Day 6
HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 3
365 x 3
315 x 5
225 x 20
GHD
25 x 8
25 x 8
25 x 8
AB WHEEL
x25
PROWLER
6 sprints x 100 yards
Week 1, Day 1
OH PRESS
45 x 10
95 x 5
115 x 5
135 x 5
145 x 5
115 x 12
PULL-UPS
100 total reps
DIPS
100 total reps
FACE PULL
100 total reps
Week 1, Day 2
HB SQUAT
245 x 10
285 x 8
300 x 6
325 x 4
FRONT SQUAT
225 x 5
260 x 5
260 x 5
260 x 5
GHD
4 sets x 12 reps
GHD
3 sets x 25 reps
PROWLER
6 sprints x 100 yards
Week 1, Day 3
INCLINE BENCH
135 x 5
150 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
DB ROW
80’s x 20
80’s x 20
80’s x 15
80’s x 15
80’s x 15
CURLS
100 reps
Week 1, Day 4
HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 8
FRONT SQUAT
225 x 5
245 x 5
260 x 5
260 x 5
GHD
50 total reps
LEG RAISE
x25
x25
PROWLER
7 sprints x 100 yds
Week 1, Day 5
OH PRESS
10 sets x 5 reps
with…
CHINS
10 sets x 5 reps
FACEPULL
100 reps
PROWLER
6 sprints x 100 yds
Week 2, Day 1
OH PRESS
115 x 5
135 x 5
150 x 5
115 x 13
PULL-UPS
100 total reps
DIPS
100 total reps
FACEPULLS
100 total reps
