Evolv's Training Log

Training Training Logs
121

BENCH
170 x 3
195 x 3
215 x 8

INCLINE BENCH (superset with rows.)
135 x 10
135 x 10
135 x 10
135 x 8
135 x 8

BB ROW
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

MID FACE PULL
100 x 12
100 x 12
110 x 12

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

Under the weather, got yet another lovely cold from work. Yayyy…

122

This was after being up for 28 hours straight… so, it was rough.

SQUAT
330 x 6
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

GHR
x10
x10
x10
x10
x10

BB AB TWIST
20 x 10
10 x 10

For my plus 3 set I wanted 330 x 8, but I felt wasted and only got the 6. Get some, lose some.

123

5/3/1, Cycle 1, Week 3

OH PRESS
110 x 5
125 x 3
140 x 6

KLOKOV PRESS (superset with pull-ups)
60 x 5
60 x 5
60 x 5
60 x 5

PULL-UP
x10
x10
x10
x10

SNATCH GRIP HI PULL
225 x 4
225 x 4
205 x 5

AB WHEEL
x31
x31

124

5/3/1 Cycle 1, Week 3

BENCH
185 x 5
205 x 3
230 x 6

INCLINE BENCH (superset with rows)
135 x 10
135 x 10
135 x 10
135 x 8
135 x 8

BB ROW
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

MID FACE PULL
110 x 12
110 x 12
110 x 12

AB CRUNCH MACHINE
130 x 12
130 x 12
130 x 12

125

5/3/1 Cycle 1, Week 3

SQUAT
350 x 6
225 x 10
225 x 10
225 x 10
225 x 10
225 x 6

GHR
x10
x10
x10
x10
x10

FACEPULLS (High)
160 x 12
160 x 12
160 x 12

BB AB TWIST
45 x 12
45 x 12
45 x 12

350 x 6 on my +1 set, feel really good about that.

126

5/3/1 Cycle 1, Week 4

Deload

127

5/3/1 Cycle 2, Week 1

OH PRESS
100 x 5
115 x 5
130 x 9

KLOKOV PRESS (superset with pull-ups…)
65 x 10
65 x 10
65 x 10
65 x 10

PULL-UPS
10 x 10
10 x 10
10 x 10
10 x 10

SNACTH HI-PULL
225 x 4
225 x 4
225 x 5 (wtf?)

AB WHEEL
x30
x30
x10

Also watched my girlfriend absolutely destroy her PRs, she is getting crazy strong.

128

5/3/1 Cycle 2, Week 1

BENCH
160 x 5
185 x 5
210 x 9

INCLINE BENCH(superset w/ rows)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 9

BB ROW
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

FACEPULL
160 x 12
120 x 20
120 x 16

AB CRUNCH MACHINE
135 x 12
130 x 12
130 x 12

I am tired of not getting rest, I think I’ve slept 20 hours in the last 5 days.

129

[quote]Evolv wrote:

I am tired of not getting rest, I think I’ve slept 20 hours in the last 5 days.[/quote]
We’re in the same boat brotha, I can get by with 5 hours per night plus a short nap if I need to but by the end of the week I’m wrecked

130

5/3/1 Cycle 2, Week 1

SQUAT
250 x 5
285 x 5
325 x 11

225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
…laid on the ground for about 15 minutes with a headache.

GHR
x10
x10
x10
x10
x8

FACEPULL
160 x 12
160 x 12
160 x 12

BB AB TWIST
20 x 12
15 x 12
15 x 10

131

5/3/1 Cycle 2, Week 2

OH PRESS
105 x 3
120 x 3
135 x 6

KLOKOV PRESS (superset with pull-ups.)
65 x 10
65 x 10
65 x 10
65 x 10

PULL-UP
10 x 10
10 x 10
10 x 10
10 x 10

SNATCH HI-PULL
225 x 5
225 x 5
225 x 2

AB WHEEL
x30
x30

132

5/3/1 Cycle 2, Week 2

BENCH
185 x 3
205 x 3
225 x 6

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

BB ROW
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

FACEPULL
120 x 20
120 x 16
100 x 16

AB CRUNCH MACHINE
135 x 12
135 x 12
135 x 12

133

5/3/1 Cycle 2, Week 2

SQUATS
warm-up
340 x 8
230 x 10
230 x 10
230 x 8
230 x 8
230 x 8

GHR
x10
x10
x10
x10
x10

134

5/3/1 Cycle 2, Week 3

OH PRESS
115 x 5
130 x 3
145 x 3

KLOKOV PRESS(superset with pull-ups.)
75 x 10
75 x 10
75 x 10
75 x 10

PULL-UPS
15 x 10
15 x 10
15 x 10
15 x 10

SNATCH HIPULL (felt unusually hard)
230 x 3
215 x 3
185 x 3

AB WHEEL
x30
x30
x10

135

5/3/1 Cycle 2, Week 3

BENCH
185 x 5
210 x 3
235 x 3

DB INCLINE PRESS
70’s for 5 x 10
superset with…
BB ROW
145 for 5 x 10

FACEPULL
120 x 20
120 x 16
120 x 16

AB CRUNCH
135 x 12
135 x 12
135 x 10

…hmmm, bench is feeling weaker and less explosive. I might need to change back to more frequency :confused:

136

Love 5/3/1 for squats and OHP but not bench

137

[quote]chobbs wrote:
Love 5/3/1 for squats and OHP but not bench [/quote]

Fo’ sho’ I ran into this a few years when I had done it before too. I’m just so LAZY when it comes to programming, so much thinking Chobbs, so much thinking… lol

138

[quote]Evolv wrote:

[quote]chobbs wrote:
Love 5/3/1 for squats and OHP but not bench [/quote]

Fo’ sho’ I ran into this a few years when I had done it before too. I’m just so LAZY when it comes to programming, so much thinking Chobbs, so much thinking… lol[/quote]
check out paul carter’s base building manuel if you want frequency/volume. On the first bench phase it’s 5x8 with an option to work up to your TM.

139

[quote]chobbs wrote:

[quote]Evolv wrote:

[quote]chobbs wrote:
Love 5/3/1 for squats and OHP but not bench [/quote]

Fo’ sho’ I ran into this a few years when I had done it before too. I’m just so LAZY when it comes to programming, so much thinking Chobbs, so much thinking… lol[/quote]
check out paul carter’s base building manuel if you want frequency/volume. On the first bench phase it’s 5x8 with an option to work up to your TM.[/quote]
I will give it a look, thanks man.

140

5/3/1 Cycle 2, Week 3

SQUAT
365 x 4
230 x 10
230 x 10
230 x 10
230 x 10
230 x 10

GHR
x10
x10
x10
x10
x10