Evolv's Training Log

Training Training Logs
1163

Heat def plays a factor, at the minimum blunts appetite.

Hope the jump was a success!!!

1164

You could be losing an awful lot of fluids?

1165

Yeah man! All went well, received excellent marks on everything and got cleared for my next jump. 24 more jumps to my A license!

Yeah, no doubt. Definitely have been trying to stay on top of it, but you know how that can go. I carry around a 64 oz HydroFlask full of water with me at work in the truck, and usually finish that thing in 6 hours.

Week 20, Day 2

OH PRESS
140 x 7
150 x 5
155 x 3
ā€¦withā€¦
WEIGHTED CHIN-UPS
+55 x 8
+55 x 8
+55 x 8

WEIGHTED DIPS
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
ā€¦withā€¦
T-BAR HIGH ROW
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

1 Like
1166

Week 20, Day 3

DB PRESS
55s x 15
55s x 15
55s x 15
55s x 15
55s x 15

DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

ARMS
Lots of reps

1 Like
1167

Does this type of workout take you like 20 minutes? Just curious.

1168

Na, more like 40-50 minutes I would say. I do 4-5 more exercises for my arms, I just donā€™t log it. Super lazy to type it all out lol

1 Like
1169

Week 20, Day 4

FUCKIN GETTING WEAK! Butā€¦ donā€™t give a shitā€¦ I am so unmotivated to lift heavy weights anymore. Just want to be healthy and feel good.

FRONT SQUAT
320 x 1 (supposed to be 320 x 3, but didnā€™t feel like it, lol)
275 x 3

HB SQUAT
265 x 8
265 x 8
265 x 8

GHR
x20
x20
x20

WEIGHTED DECLINE SIT-UP
+75 x 10
+75 x 10
+75 x 10

1 Like
1170

Dude, youā€™re jumping from planes. You donā€™t need to squat 500lbs. :laughing:

2 Likes
1171

I just had this vision of this guy jumping out of a plane with a 500lbs barbell on his back and squatting through the air lmfao

1 Like
1172

Yup. So I think I have reached a turning point in my lifting, long waiting, but here it isā€¦

I was the strongest I had ever been the last two years (2016 and 2015). My all time best lifts were:

HB Squat: 455
Low Bar Squat: 475
Front Squat: 395
Deadlift: 535
OH Press: 190
Bench Press: 315

The amount of food I consumed, the amount of time I spent under a barbell, the amount of time I spent stretching and maintaining mobility, and the amount of experimenting and researching was unordinary-- to just do that. I donā€™t look at it as a waste of time, far from it. Strength training defined my life actually for a long time, and it still does. I love strength training and it helped me literally self create a new me. I first started lifting at 23 years old, and weighed 130 pounds. I ate my way to a 200 pound bodyweight at one point. Today I stand at a very athletic 170 pounds, I am proud of the body I have created. I also learned what it really takes for a natural lifter to be lean, to be strong, and to be muscular. Iā€™m not gifted. I have the worst genetics for lifting. I have a really small bone frame, long limbs, short torso-- Iā€™m made to run and throw a spear probably-- i dunno-- but it wasnā€™t squatting and pressing heavy weights thats for sure.

I think it is time for a new chapter in my lifting. That is to stay healthy, be athletic, and to just look good. Never thought I would say that. Changing to a cleaner diet made me realize how important it is to take care of your body-- and feed it good food. I got strong by eating pizza, fast food, and loads of saturated fat. I honestly, donā€™t know how the hell you get wicked strong without eating ā€œbad food.ā€ I canā€™t do it, Iā€™ve tried.

In short, Iā€™ve grown tired of the daily grind of trying to improve my strength beyond where it was. It is time for something else. I plan on still training, but just learn how to use it in a different way. That will, again, take experimenting. Not sure what my goals will be, or if I will even have them-- Iā€™ll figure it out. I will still log my training on here, because I enjoy the community on here-- and I feel like I have been able to help a few guysā€¦ I hope at least.

Iā€™m not writing this because I think Iā€™m some sort of awesome lifter guy. No, no-- not at all. I donā€™t need that ego stroking in my life. I just know when I started lifting I was always looking around for normal dudes like me, that were drug free, to see what was realistic and also how they reached their goals. The gifted and the guys on steroids (not bashing you guys!!), make their way to the top obviously and will get the most attention, and everyone will pay attention to them. What they say will be law and rule. It will get circulated around like herpes and everyone will spit the same shit around the gym or the message boards. Doesnā€™t mean it will work for you. That isnā€™t to say you shouldnā€™t try their advice. However, at some point, if you lift long enough, you will began to question how they are even relevant to youā€¦ because you work 40-50 hours a week, have shitty genetics, donā€™t use drugs, and so on. I always appreciated finding super average fuckin people that had really made a change in themselves-- that is truly hard to find.

So, I hope my log can help just those average, small ass dues like me, with normal lives get stronger. I could barely squat 135 with good form at one point. Really pathetic. I hope you can achieve much more than I have and hopefully my log, and the many other great logs on T-Nation will stick around for awhile for others to thumb through for ideas and real world numbers.

8 Likes
1173

Fantastic post.

2 Likes
1174

Good luck in whatever you choose to do next man! Youā€™ve been grinding away at it for a LONG time, so I think itā€™ll be refreshing to give your focus to something else. I would suggest Olympic lifitng. 2-3 sessions a week will keep you strong, limber, athletic and coordinated. You got plenty of leg strength so you are 3/4ā€™s of the way there lol. But most importantly, just enjoy whatever you do man!

On a side note man just want to say I appreciate your presence on this forum. Iā€™ve learned a lot from your log and talking to you. Your no nonsense approach and just get shit done mentality has definitely rubbed off on me. I use to spend so much time trying to design the ā€œperfect programā€ or how many sets or reps I should be doing.

But I learned from you that its very simple. Pick a few exercises (squat, pull, push) and bust my ass consistently at them while eating well. If we were to try get a bit more detailed then thereā€™s volume, intensity, and frequency. In any given ā€œblockā€ I got to push 2 of those while 1 takes the back burner. And in a nutshell if I follow those rules, keep it simple and bust my ass, then Iā€™ll get the results I want. So just wanted to say thank you man, you give me hope that I can hit my goals if I just keep pushing 1 day at a time!

Once Iā€™m done with my oly meet in a few weeks I think I will be reassessing my goals as well. Over the past few months I have MUCH more respect for people that are strong as fuck. It takes A LOT of hard ball busting work to get there.

1 Like
1175

That is wonderful man! Thank you for sharing that with me. Iā€™m here if I can help you out in the future of course. Thank you for the awesome response! Youā€™ve been doing an awesome job man. Keep working at it!

Week 21, Day 1

FRONT SQUAT
265 x 6
285 x 4
300 x 2

RDL
225 x 10
225 x 10
225 x 10

WEIGHTED DECLINE SIT-UP
+50 x 20
+50 x 20
+50 x 20

2 Likes
1176

Question for you man. I was looking through your logs for ideas, but when you were training in 2011 (beginning of log), were you just lifting 3x a week?

1177

Yes, I was doing the original Madcow 5x5. Let me know if you would like a spreadsheet for it, I have one on my old computer Iā€™m pretty sure.

1 Like
1178

Week 21, Day 2

OH PRESS
140 x 6
145 x 4
150 x 2
ā€¦withā€¦
WEIGHTED CHINS
+60 x 8
+60 x 6
+60 x 6

WEIGHTED DIPS
+70 x 8
+70 x 8
+70 x 8
+70 x 8
+70 x 8
+70 x 8
+70 x 8
+70 x 8
ā€¦withā€¦
T-BAR HIGH ROW
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

1179

Week 21, Day 3

DB PRESS
5 sets x 15-20 reps

DB ROW
5 sets x 10 reps

Some stuff for arms.

1180

Wanted to pick your brain about something man. Figured you have trained like this so you would have the best idea.

For the following template, how would you setup reps/sets? Or would you just auto-regulate and when you feel good push it, when you feel shitty just get some work in?

  • MONDAY - Back Squat / Bench Press/ BB Rows / Dips / Core
  • TUESDAY - Power Clean / Front Squat / RDL
  • WEDNESDAY - Back Squat / Overhead Press/ Chin Ups / Lunges / Core
  • THURSDAY - Power Clean / Front Squat / Curls
  • FRIDAY - Back Squat / Push Press / Deadlift / Core

Since Iā€™ve been doing this high frequency training, Iā€™ve really loved it. Spend 1 hr Mon-Fri at the gym and then the weekends just enjoy and get outside. But since my goals and lifting prioritization will go down my list. I want to set something up that I still get to the gym 5x a week but are intense short sessions.

1 Like
1181

Sure manā€¦

I would auto-regulate the squatting every day. Go easy, keep volume ultra low.

Have some sort of framework for the pressing (1x3, 5x5, 5/3/1, periodized, etcetera). I would personally superset the pulling.

Go easy with the lunges. Lunges have always fried me. I donā€™t recover well from them personally.

That is VERY similar to what I was doing in 2015 (May I think). Look back in my log if you want. I was squatting 5 days a week and pressing 3 days I believe. Try clicking this: Evolv's Training Log - #430 by Evolv

1 Like
1182

Week 21, Day 4

FRONT SQUAT
315 x 2
285 x 2

HB SQUAT
275 x 8
275 x 8
275 x 8

GHR
x20
x20
x20