Evolv's Training Log

Training Logs
21


Week 5

Today.

10 min. on the mill…

SQUAT
175x5
225x5
265x5
315x5
345x2
315x5

BENCH
100x5
120x5
145x5
170x5
195x5

ROW
135x5
135x5
145x5
170x5
195x5

PULL-UPS (60 sec rest)
20
12
12

PLANCKS
3 set of 30 second holds

Not sure if I’ve lost strength or what on my squats. I squatted 1 rep at 415 lbs on November 5th. 345 today was HEAVY, no way was 5 reps going to go up. Week before last 350 was awefully hard too, even though I got the 4 reps I was gassed afterwards. Perhaps I am expecting too much from myself, I don’t know. Trying to hang in there till at least week 12.

22

10 minutes walking on the old trusty treadmill…

SQUAT (light)
185x5
225x5
270x5
270x5

DEADLIFT, from pins at mid shin level.
225x5
315x5
315x5
315x5

STANDING PRESS
80x5
100x5
115x5
130x5

LOW INC. DB PRESS (60 sec rest)
50’sx20
50’sx20
50’sx12

UPRIGHT ROW (EZ Bar, 60 sec rest)
75x20
75x12
65x15

STANDING BB TWIST (60 sec rest)
55x16
55x16
55x16

Stretching.

Got everything done within 60 minutes, ballin. Bar speed on everything was super fast, felt good and strong today.

23

10 min. on the mill.

SQUAT
175x5
225x5
265x5
315x5
335x3
265x8

BENCH
100x5
120x5
145x5
170x5
200x3
145x8

ROW
135x5
135x5
145x5
170x5
200x3
145x8

RDLs (on box, from deficit)
225x8
225x8

Stretching…

24

10 min. on the mill…

SQUAT
225x5
265x5
315x5
315x5
315x4

BENCH
100x5
125x5
150x5
175x5
200x5

ROW
135x5
135x5
150x5
175x5
200x5

PULL-UPS
15
15
15

PLANCKS
3 sets of 30 sec. holds

25

Last night. Only got about 5 hours of sleep the two nights before, been busy at work. Lifted like crap. Opted out on the deads, and just did shrugs instead. Got in there and lifted something so I am happy with just that.

5 minutes on treadmill.

SQUAT (light)
185x5
225x5
275x5
275x5

STANDING PRESS
85x5
100x5
120x5
135x4

LOW INC. PRESS (60s rest)
50’sx20
50’sx17
50’sx7

UPRIGHT ROW (w/ EZ bar, 60s rest)
75x20
75x15
75x12

BB SHRUGS (60s rest)
225x20
225x20
225x20
185x20 (wide grip)

Didn’t even stretch or do abs. Just went straight home, ate, and went to bed. Got 8 hours of sleep last night and feel much better this morning. Ah, life.

26

Last night…

10 min on the mill.

SQUAT
175x5
225x5
275x5
325x3
325x3
275x8

BENCH
100x5
125x5
150x5
175x5
205x3
150x8

ROW
135x5
150x5
175x5
205x3
150x8

RDLs (on box, from deficit)
185x12
185x12
185x12

Then went and ate barbeque.

Probably will scale back my training to 2 days per week when the time comes. Probably will do 5/3/1 and try to maintain what I have during training.

27

Wk 7

Today…

10 minutes on hamster wheel…

SQUAT
225x5
265x5
315x5
315x5
315x4 +1 w/ spotter

BENCH
135x5
135x5
155x5
180x5
205x5

ROW
135x5
135x5
155x5
180x5
205x5

PULL-UP (60 sec rest)
20
13
12

28

10 min. on the mill…

STANDING PRESS
85x5
100x5
120x5
135x5 (PR!)

DEADLIFT
250x5
315x5
350x5
350x5

SQUAT (light)
185x5
230x5
280x5
280x5

FLAT DB PRESS
50’sx20
50’sx20
50’sx11

UPRIGHT ROW
75x20
75x16
75x15

STANDING BB AB TWIST

55x18
55x16
55x16

29

10 min. walk on treadmill.

SQUAT
175x5
225x5
275x5
315x3
335x3
275x8

BENCH
105x5
135x5
155x5
180x5
210x3
175x8

ROW
135x5
155x5
185x3
210x3
155x5

RDLs (on box, from deficit for added ROM)
185x12
185x12
185x12

DIPS
35x20
35x10
BWx15

BB rows are becoming very hard. I had to set the weight down every rep, I do these VERY strict. Torso parallel to the ground standing on an aerobic step for added ROM. Squats felt good today, and 210 on bench felt solid.

30

Week 8

15 minutes walking on a treadmill talking to a girl who was from Russia.

SQUAT
185x5
225x5
250x5
295x5
330x5

BENCH
105x5
135x5
160x5
185x5
210x5
135x5 (pause at chest for 5 sec.)

ROW
135x5
160x5
185x5
210x5

PULL-UP
BWx20
BWx14
BWx19

GHR (done on a back extension with 2 micro mini bands)
2bands x 15
2bands x 10
2bands x 8 / 1 band x 4 / BW x 4

Best band there is, absolutely amazing metal:

31

500×669 358 KB

Yup, its amazing what you can find… Anyway, todays training.

10 minutes walking on the treadmill.

STANDING PRESS
95x5
105x5
125x5
140x5

SQUAT (light)
185x5
225x5
280x5
280x5

DEADLIFT
250x5
315x5
350x5
405x5

DB PRESS
50’sx20
50’sx20
50’sx20

UPRIGHT ROW (EZ Bar)
75x20
75x16
75x15

BB AB TWIST
55x20
55x18
55x16

32

Today,
5 minutes on the treadmill.

SQUAT
175x5
225x5
275x5
315x3
340x3
275x8

BENCH
105x5
135x5
160x5
185x5
215x3
160x8 (pause at chest)

ROW
135x5
160x5
185x5
215x3
160x6

Didn’t feeling like doing much today. So just got what I needed done.

33

5 min. walk.

SQUAT
185x5
225x5
250x5
295x5
335x5

BENCH
110x5
135x5
160x5
190x5
215x4

ROW
135x5
160x5
190x5
215x5

PULL-UP
20
14
14

GHR (on back ext. w/ 2 micromini bands)
2Bx15
2Bx15
2Bx12

34

Stroll on the treadmill.

STANDING PRESS
90x5
105x5
125x5
135x4

SQUAT
185x5
225x5
275x5
275x5

DEADLIFT FROM PINS (below knee)
225x5
315x5
365x5
365x5

DB PRESS
50’sx20
50’sx20
50’sx20

UPRIGHT ROW (w/ EZ Bar)
75x20
75x20

Bodyweight Circuit (b/c I had time)
PUSH-UPS, DIPS, and CHINS

35

Ugghhhhh…

SQUAT
170x
225x5
250x5
295x5
345x3
225x15

BENCH
110x5
135x5
160x5
190x5
220x3
160xx8, pause at chest

ROW
135x5
160x5
190x5
215x3
160x8

RDLs (on box from deficit)
185x12
185x12
185x12

BODY WEIGHT CIRCUIT
Push-ups, chins, and dips.

Did the little body weight circuit again, its something different for a change. A different type of stress for me.

Rocked 225x15 on squats, felt like I get could 30-- probably could have. Easy, easy.

My goal is to hit 225x3 on bench before the fire academy. Like mentioned before, I will scale back to two days a week probably using a 5/3/1 style template.

36

Week 10

SQUAT
185x5
225x5
275x5
315x5
315x5

BENCH
110x5
140x5
165x5
195x5
220x5

WIDE GRIP T-BAR ROW (no space for BB Rows)
5x5, worked up to 3 plates

GHR (on back ext. w/ micro-mini bands)
2Bx15
2Bx15
2Bx15

SuperSet with Push-Ups & Chin-Ups, no rest in between sets.
PUSH UPS: 5x25
CHIN-UPS: 5x10

37

STANDING PRESS
95x5
105x5
125x5
140x4

SQUAT
225x10
225x10
225x10

DEADLIFT from pins
315x5
315x5
315x5

DB PRESS
55’sx20
55’sx20
55’sx20

UPRIGHT ROW (w/ EZ Bar)
75x20
75x15
75x15

STANDING BB AB TWIST
55x20
55x14
55x14

Overall good day. I did not feel like squatting or deadlifting anything heavy. So, I took it easy with those and focused on speed and explosiveness.

38

No Squats today, rested the knees.

BENCH
110x5
140x5
165x5
195x5
225x3
165x8, pause on chest

ROW
140x5
160x5
190x5
220x2
160x8

RDLs (on box, from deficit)
185x15
185x12
185x12

Body weight circuit
PUSH-UP
CHINS
DIPS

Good day at the gym. Went and saw The Girl With The Dragon Tattoo, pretty interesting movie-- I liked it.

39

Haven’t posted in a couple weeks because of recruit training. I’ve been in the gym about 2 days per week right now lifting. Not doing anything crazy in the gym just based on priorities. I’ve managed to get in there and do full body workouts both days of the week working in the 8-12 rep range for about 5 sets. More than anything jut trying to maintain strength levels and muscle. I am SORE after my workouts!

40

Still training. Got 3 days in this week, 5x8-12 hitting every major muscle group for one exercise, with about 60s of rest between sets.

Example:
Squats
DB Press
DB Row
Standing Shoulder Press
Pull-ups
Standing BB Ab Twists