Evolv's Training Log

Training Logs
1063

[quote=“Evolv, post:1062, topic:171810, full:true”]
I understand what you’re saying. The centerpiece of my training has always been to get stronger. With that said, it doesn’t necessarily mean I have always tried to just increase my 1RM. You can work on increasing your 3RM, 5RM, 10RM, or even 20RM. They all have they’re own brutal nature. /quote]

This is what I realized recently. 1RM doesn’t mean much. I’ve been focusing largely on increasing both my 10RM and my ability to do multiple sets of 10s and now my squats are much more stable and generally feel stronger.

You’re right. Thanks for this. Today’s training had me in and out of the gym in about an hour. Supersetting movements when they don’t have much to do with one other seems to work pretty well, AND it saves a lot of time.

As lil.greggy wrote earlier, you really do a lot of volume. How much are you resting to be able to do that in 30-40 minutes? Do you time your rests, or do have great conditioning?

1064

I generally go directly from one movement to the other without rest, then take no longer 60 seconds. Unless it is strength work, and even then, I hardly rest. I have pushed a Prowler pretty hard in the past, and even though I don’t do it now, I guess the results have stuck with me and I’ve been able to move through my workouts with little rest. Don’t get me wrong, I am sweating and breathing, but I could have a conversation. My weights are not super heavy too, which makes it manageable as well.

Most people rest too long, if they were to time their rest periods, they would find they are probably taking 5+ minutes between sets… which is retarded. Just depends on what you’re doing of course. Also, remember, don’t look at what I am doing now and think it is the way. There is myriad of right ways and you have to find what is right for you-- which can be a frustrating and painstaking process.

1065

Week 9, Day 3

INCLINE BENCH
160 x 10
160 x 10
160 x 10
160 x 9
160 x 9
160 x 9

DB ROW
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

CURLS
100 total reps

TRICEPS
100 total reps

I keep wanting to throw this day out completely, then I look in the mirror and realize why I have it. Nothing beats volume for bigger muscles.

1066

+70lb chins aren’t super heavy? =0

Ok, maybe not super heavy but it’s heavy enough. And you’re doing that shit in a superset.

I’m currently training in a very different way, but my ambition is to eventually do a similar kind of training you’re doing right now- that and the giant sets that Alpha used to do. It seems to be a great combination of conditioning and strength.

1067

Week 9, Day 4

FRONT SQUAT
320 x 3
290 x 3

HB SQUAT (no lockout)
235 x 8
235 x 8
235 x 8

GHR
x20
x20

WEIGHTED DECLINE SIT-UP
+80 x 10
+80 x 10

First set of front squats…

3 Likes
1068

Week 9, Day 5

OH PRESS
170 x 2
155 x 3
155 x 3
…with…
PULL-UPS
x23
x21
x16

DB SHOULDER PRESS
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 9
55 x 9
55 x 9
55 x 9
55 x 9
…with…
TRAP BAR ROWS
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

1069

Week 10, Day 1

FRONT SQUAT
255 x 7
275 x 5
295 x 3

SS BAR REVERSE LUNGE
155 x 8
155 x 8
155 x 8

RDL
275 x 8
275 x 8
275 x 8

1 Like
1070

I’ve read through this log over the past couple of days and I’m impressed. Just out of curiosity, are you following a program or just doing what you know works best for you? Either way, keep up the great work!

1071

Week 10, Day 2

OH PRESS
145 x 7
155 x 5
160 x 3
,with…
WEIGHTED CHIN-UPS
+70 x 6
+70 x 6
+70 x 6

WEIGHTED DIPS
+65 x 10
+65 x 10
+65 x 10
+65 x 10
+65 x 10
…with…
T-BAR HIGH ROW
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

1072

Thanks pal, I appreciate the kind words. The structure of my training is entirely something that I have found works well for me and is congruent to my current goals.

The strength programming for my overhead press and front squat is something that a friend of mine shared with me and I have been trying it out for about 9 weeks now. So, for example in my latest postings this week-- the reps 7,5,3 are programmed rep schemes. The second time I will front squat and oh press this week, it will be a “max 2” I believe and a backoff set at 90% of that number. I can share the whole thing with you, if you’re ever interested.

1 Like
1073

Hey man, I really appreciate the response! Your progress obviously shows that you have a great understanding of what works best for you and this log has been very cool to follow.

I would love to hear more about what exactly it is that you’re doing, simply because your goals are quite similar to mine. In the meantime, I will continue checking in, keep up the solid work brother.

1074

Sure, so basically the strength training for my OH Press and Front Squat is structured like this (one could do just this by itself):

Week 1
Day 1: 1x10, 1x8, 1x6
Day 2: Max 5, 1-2 sets of 5 x 90% of Max5

Week 2
Day 1: 1x9, 1x7, 1x5
Day 2: Max 5, 1-2sets of 5 x 90% of Max5

Week 3
Day 1: 1x8, 1x6, 1x4
Day 2: Max 3, 1-2 sets of 3 x 90% of Max3

Week 4
Day 1: 1x7, 1x5, 1x3
Day 2: Max 3, 1-2 sets of 3 x 90% of Max3

Week 5
Day 1: 1x6, 1x4, 1x2
Day 2: Max 2, 1-2 sets of 2 x 90% of Max2

Week 6
Day 1: 1x5, 1x3, 1x1
Day 2: Max 1, 1 x 90% of Max1

I lift 5 days a week, and everything looks like this:

Day 1
Front Squat, strength work
SS BAR Reverse Lunge 3x8-12
RDL 3x8-12
Weighted Sit-Ups 3x10-20

Day 2:
A1: OH Press, strength work
A2: Weighted Chins 3x5-8
B1: Weighted Dips 10x10
B2: Row 10x10

Day 3
Incline Bench 3-6x10
DB Row 3-6x10
Curls 100 total reps
Triceps 100 total reps

Day 4
Front Squat, strength work
HB Squat 3x8-12
GHR 3x10-20
Weighted Sit-Up 3x10-20

Day 5
A1: OH Press, strength work
A2: Pull-Ups 3x20
B1: DB Shoulder Press 10x10
B2: Row 10x10

That is basically it. It works for me for the time being. I don’t have definitive goals at the moment-- other than just staying strong and in good shape. So my training is pretty generalized. I hit strength work in what movements I personally care about building, and do some volume to keep what little bit of size I have on my frame. I often think about abandoning my Day 3, but for so long I have neglected “bodybuilding” type work and it really does make a difference if you’re trying to build a better physique.

4 Likes
1075

Week 10, Day 3

INCLINE BENCH
170 x 10
170 x 10
170 x 8

DB ROW
100 x 10
100 x 10
100 x 10

CURLS
100 total reps

TRICEPS
100 total reps

1076

Week 10, Day 4

FRONT SQUAT
325 x 3
295 x 3

HB SQUAT
245 x 8
245 x 8
245 x 8

GHR
x21
x20

WEIGHTED DECLINE SIT-UP
+85 x 10
+85 x 10

3 Likes
1077

Week 10, Day 5

OH PRESS
170 x 3
155 x 3
155 x 3
…with…
PULL-UPS
x20
x20
x20

Bodyweight was 171 today.

1 Like
1078

You still using your hand roller?

If so, when do you use it?

Awesome progress with the weight and strength. You’ve made great overall progress the past year.

1079

Thank you sir. Yeah, I still use my roller everyday-- usually just on the quads and calves. I’ve had a weird pain in my right calf when I cross my legs… so that has been an area I have been having to pay special attention to. Always some weird ailment pops up it seems…

How is your body feeling? I know you have had a rough 2017, when it comes to training and feeling good at least.

1080

Awesome. It’s a great tool, glad you put me on it. Man, with what we do, plus age, nags are going to happen. I had zero issues all the way up to 32, other than the occasional back strain. 33-34 have been absolute hell. I can’t even put my finger on why, other than overuse. Too much barbell work, not enough variety.

On the upswing now though. Got most of my stuff figured out. Have found a great powerlifting/weightlifting PT in the process that can help me through anything. Technically speaking there’s nothing I can’t do right now, which is a great feeling. Thanks for asking.

I know you’re right up I-85 from me. Let me know if you ever want a great PT to talk to. I put him in the top 5 in the world for what we do.

1081

Right on man, yeah I will definitely keep that in mind if I need one in the future-- which chances are probably pretty high! lol

Yeah, I have been very fortunate with my thirties so far. Physically I feel really good, I feel just as good as I did when I was 20. However, I do have to watch what I eat or my body gets pissed off, haha, and I do have to spend a good chunk of time with my stretching and rolling compared to my 20s or I will really feel stiff and unable to move well.

I am so happy the massage stick worked out for you man! It has really helped me more than any other “mobility” tool, that and a standard PVC pipe.

By the looks of your log, it sounds like you’re being pretty diligent and doing what you can do and that is great to see man. Instead of giving up!

1082

Week 11, Day 1

FRONT SQUAT
260 x 6
285 x 4
320 x 2

RDL
135 x 15
135 x 15
135 x 15