Evolv's Training Log

Training Logs
742

Week 6, Day 4

PROWLER
6 x 50 yards

743

Week 6, Day 5

SQUAT, PAUSED, ATG
135 x 5
225 x 5
250 x 3
275 x 3
300 x 3
325 x 2
350 x 1
375 x 1

STRICT PRESS
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 2
with…
PULL-UPS
x10
x10
x8
x8
x8
x8

DIPS
50 rest pause reps

FACEPULL
50 rest pause reps

744

Week 6, Day 6

SQUAT, PAUSED, ATG
135 x 5
225 x 3
250 x 3
275 x 3
300 x 2
325 x 1
350 x 1
375 x 1
385 x 1

GHR
x12
x12
x12

AB WHEEL
x35

PROWLER
8 x 50 yds x +90 lbs

Keep telling myself I will front squat when I go in, but keep getting inspired with improving the deep paused back squats.

745

Week 7, Day 1

FRONT SQUAT
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 2
325 x 1
335 x 1

STRICT PRESS
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 1
175 x miss
with…
CHINS
+45 x 5
+45 x 5
+45 x 5
+45 x 5
+45 x 5
+45 x 5

DIPS
+65 x 10
+65 x 10
+65 x 10
with…
BB ROW
175 x 10
175 x 10
175 x 10

CURLS
3 sets x 20 reps

746

Week 7, Day 2

SQUAT
135 x 5
225 x 5
275 x 3
315 x 2
345 x 1
365 x 1
385 x 1
405 x 1
425 x 1
365 x 1 (paused)
315 x 5 (paused)

RDL
275 x 8
275 x 8

LEG RAISE
x20
x20

PROWLER
10 sprints x 50 yards x +90 lbs

Nice afternoon, albeit southern heat already.

3264×2448 2.69 MB

747

Week 7, Day 3

SQUAT, paused, ATG
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3
300 x 3
325 x 3

PUSH PRESS
135 x 3
160 x 3
185 x 5
185 x 5
185 x 5
…with…
T-BAR ROW
155 x 8
155 x 8
155 x 8
155 x 8
155 x 8

INCLINE BENCH
140 x 12
140 x 12
140 x 12
140 x 8
…with…
T-BAR HIGH ROW
100 x 15
100 x 15
100 x 15
100 x 15

748

Week 7, Day 4

SQUAT
135 x 5
225 x 5
275 x 3
315 x 3
340 x 1
365 x 1
390 x 1

RDL
235 x 12
235 x 12

LEG RAISES
x25
x25

PROWLER
6 x 50 yard sprints x +140 lbs

749

Week 7, Day 5

FRONT SQUAT, PAUSED
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3

STRICT PRESS
95 x 5
115 x 5
135 x 5
135 x 5
135 x 5
…with.
PULL-UPS
x10
x10
x8
x9
x8

DIPS
50 rest-pause reps

FACEPULL
50 rest-pause reps

750

Week 7, Day 6

SQUAT
up to 385 x 1

GHD
x10
x10
x10

AB WHEEL
x40

PROWLER
10 sprints x 50 yards, varied weight

751

Week 8, Day 1

FRONT SQUAT
135 x 5
185 x 3
225 x 3
250 x 3
275 x 4

STRICT PRESS
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 3
…with…
CHINS
+45 x 5
+45 x 5
+45 x 5
+45 x 5
+45 x 5
+45 x 5

DIPS
+65 x 10
+65 x 10
+65 x 10
…with…
BB ROW
185 x 10
185 x 8
185 x 8

752

Week 8, Day 2

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 2
365 x 2
385 x 1
405 x 1

GHD
x12
x12
x12
x12

LEG RAISE
x25
x25
x25

PROWLER
10 sprints x 50 yards

753

Week 8, Day 3

FRONT SQUAT, paused
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 2

PUSH PRESS
135 x 3
155 x 3
175 x 3
195 x 3
195 x 3
…with…
T-BAR ROW
155 x 8
155 x 8
155 x 8
155 x 8
155 x 8

30° DB PRESS
70’s x 12
70’s x 12
70’s x 12
70’s x 8
with…
T-BAR HIGH ROW
110 x 15
110 x 15
110 x 15
110 x 15

754

Week 8, Day 4

HB SQUAT, PAUSED, ATG
135 x 5
225 x 3
275 x 3
315 x 2
340 x 1
365 x 1
385 x 1
405 x 1, got scared and didn’t pause it. Got sand in my vag…

SGHP
up to 205 x 3

RDL
225 x 15
225 x 15

LEG RAISE
x25
x25

PROWLER
10 sprints x 50 yds

755

Week 8, Day 5

STRICT PRESS
95 x 5
115 x 5
140 x 5
140 x 5
140 x 5
…with…
PULL-UPS
x10
x10
x10
x10
x10

DIPS
50 rest-pause ( 35 then 15)

FACEPULL
50 rest-pause

756

Hahah I like it man.

1 Like
757

Week 8, Day 6

HB SQUAT, PAUSED, ATG
up to 365

GHD
x12
x12
x12

AB WHEEL
x40

758

Week 9, Day 1

HB SQUAT, PAUSED, ATG
135 x 5
225 x 3
275 x 3
315 x 3
340 x 1
365 x 1
315 x 3

OH PRESS
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
160 x 2
…with…
CHINS
+45 x 6
+45 x 6
+45 x 6
+45 x 5
+45 x 5
+45 x 5

DIPS
+50 x 13
+50 x 13
+50 x 13
…with…
BB ROW
185 x 12
185 x 10
185 x 8

759

Week 9, Day 2

FRONT SQUAT, PAUSED
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 3

GHD
x10
x10
x10

LEG RAISE
x25
x20
x20

PROWLER
10 sprints x 50 yds

760

Week 9, Day 3

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
335 x 1
355 x 1
365 x 3

INCLINE BENCH
5 x 5
with…
T-BAR ROW
5 x 10

a few other things…

761

Week 9, Day 4

SQUAT
385 x 1
335 x 5

RDL
225 x 12
225 x 12

AB WHEEL
x25
x25

PROWLER
10 sprints x 50 yds