Evolv's Training Log

Training Training Logs
101

Deload yesterday. Nothing special, cut everything about 50%.

102

I hate deloads
Itā€™d take awhile but maybe try pausing all your bench sets and just working your way back up to your weights youā€™re at right now

103

[quote]chobbs wrote:
I hate deloads
Itā€™d take awhile but maybe try pausing all your bench sets and just working your way back up to your weights youā€™re at right now [/quote]
Thanks man, I might try that. Iā€™ve been doing touch-n-goā€™s pretty much for awhile. So, Iā€™ll give that a shot.

104

I saw where you did GVT for awhileā€¦any good articles that I should read that you have bookmarked?

105

[quote]chobbs wrote:
I saw where you did GVT for awhileā€¦any good articles that I should read that you have bookmarked?[/quote]
Yes! Be sure to read the ā€œoriginalā€ ones by Charles Poliquin and there is a good one on ā€˜Muscle & Brawn.ā€™

Canā€™t posts links here or I would :confused:

I enjoyed it, but it is a tough program if you do it like it says to do like making sure your rest periods are 90 seconds or less. Regardless what some people say, if you do it right, you wonā€™t get 10 reps on all of your sets in the beginning. Just make sure your percentages are correct and go to town. I noticed significant results in physique changes.

106

Nothing really interesting to see here, just finished the last couple days of deloads. My body feels a lot better. Next week will be back to getting under some more challenging weights.

107

SQUAT
335x3
335x3
335x3

BENCH
205x3
230x3
240x3
250x1

ROW
205x3
230x3
255x3

GHR
15x10
10x10
10x10

FACE PULLs
160x12
160x12
160x12

AB WHEEL ROLLOUTs
x30
x30

108

OH PRESS
150x3
150x3
150x3

SNATCH HI-PULL
215x3
215x3
215x3

KLOKOV PRESS
90x5
90x5
90x5
90x5

CLOSE GRIP PULL DOWN
150x12
140x12
130x12

AB CRUNCH AGAINST THE MACHINE
125x12
125x12
120x12

OH PRESS was not that strict, I had a little leg drive to get the weight off my collar.

109

SQUAT
290x3
325x3
360x3

BENCH
235x3
235x3
235x3

BB ROW
240x3
240x3
240x3

RDL
140x12
140x12
140x12

FACEPULLZZZZ
160x12
160x12
160x10

AB WHEEL ROLLY POLLY
x30
x30

Awesome session, I was stoked to get 360x3 on the squats. They went very smooth, could have gotten at least 5.

110

SQUAT
345x3
345x4
345x3

BENCH
210x3
235x3
245x3

BB ROW
210x3
235x3
260x1

GHR
15x10
10x10
0x10

FACEPULL
160x12
160x12
160x12

AB WHEEL
x30
x30

111

Ab wheelx30 in my opinion most impression thing

112

[quote]chobbs wrote:
Ab wheelx30 in my opinion most impression thing [/quote]
haha, thanks brosef.

I started doing them sometime last spring and could barely do 5 when I started!

113

I agree with Chobbs, 30 reps of ab wheel rollouts is nasty. Can you do them from a standing position? I would think that being able to rep out like that from the knees would prepare you for the standing variation

114

[quote]leadben wrote:
I agree with Chobbs, 30 reps of ab wheel rollouts is nasty. Can you do them from a standing position? I would think that being able to rep out like that from the knees would prepare you for the standing variation[/quote]

Those 30 are standingā€¦

Kidding! It is funny you ask because yesterday I tried doing them standing and could go all the way out but couldnā€™t bring it back in. I will keep trying. I have done them weighted with a vest too, which seems to work well.

There is 40 some year old lady at the gym that reps them out standingā€¦ pretty humbling when Iā€™m on my knees doing it.

115

Yesterdayā€¦

OH PRESS
150x3
150x3
150x3

SNATCH HI-PULL
225x3
225x3
225x3

KLOKOV PRESS
95x5
95x5
95x5
95x5

CLOSE GRIP LAT PULL DOWN
150x12
140x12
130x12

AB CRUNCH MACHINE
125x12
125x12
125x12

OH PRESS was very tough.

116

Yesterdayā€¦

SQUAT
290x3
330x3
365x3

That was it. I was dragging ass because of not getting any sleep at workā€¦ againā€¦ Iā€™m a full-time firefighter. I love my job, I love being a fireman-- but I HATE not getting any rest on a regular basis. It makes every thing else in my life very difficult. Training, relationships, getting anything doneā€¦ Too bad such a great job comes with such shitty side effects.

Going to start 5/3/1 now.

After this 8 weeks. As far as my lifts are concerned the only thing that really moved was my squatā€¦ I didnā€™t test my 1RM exclusively, so perhaps I shouldnā€™t jump the gun saying that, but I can tell the way the weights feel that my OH Press and bench have not moved hardly any.

So for 1RMs are concernedā€¦

SQUAT: 405 x 1
BENCH: 265 x 1
BB ROW:270 x 1
PRESS: 170 x 1

The last time I deadlifted was in August of 2013 and pulled 430x4.

Bodyweight is around 180 pounds.

117

OH PRESS
95 x 5
110 x 5
125 x 10

KLOKOV PRESS (superset with pull-ups below)
45 x 10
55 x 10
55 x 10
55 x 10

PULL-UP
x10
x10
x10
x10

SNATCH HI-PULL
215 x 5
215 x 5
215 x 5

AB WHEEL
x31
x30

118

Yesterdayā€¦

BENCH
160 x 5
185 x 5
205 x 11

BENCH (superset with rows)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

BB ROWS
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

MID FACE PULL
90 x 12
100 x 12
110 x12

AB CRUNCH MACHINE
125 x 12
125 x 12
125 x 12

119

SQUAT
240 x 5
275 x 5
315 x 10
225 x 10
225 x 10
205 x 8
205 x 8

GHR
x10
x8
x8
x8

HI FACE PULL
160 x 12
160 x 12
160 x 10

BB AB TWIST
25 x 10
25 x 10

Very happy with the +5 set getting 315 x 10 on the squats.

120

5/3/1 Cycle 1, Week 2

OH PRESS
105 x 3
120 x 3
130 x 8

KLOKOV PRESS (superset with pull-ups)
55 x 10
55 x 10
60 x 10
55 x 10

PULL-UPS
x10
x10
x10
x10

SNATCH HI PULL
215 x 5
215 x 5
215 x 5

AB WHEEL
x31
x30