T Nation

Evolv's Strength Log


#762

Week 9, Day 5

FRONT SQUAT, PAUSED
135 x 3
185 x 3
225 x 3
250 x 3
275 x 3
300 x 1
325 x 1

STRICT PRESS
95 x 5
115 x 3
145 x 5
145 x 5
145 x 5
with…
PULL-UPS
x10
x10
x10
x10
x10

DIPS
50 rest-pause reps

FACEPULL
50 rest-pause reps


#763

Week 9, Day 6

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

GHD
x12
x12
x12

PROWLER
10 sprints x 50 yds


#764

Week 10, Day 1

HB SQUAT
135 x 5
225 x 3
275 x 1
315 x 1
340 x 1
365 x 3
385 x 2
335 x 5

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

DIPS
+55 x 12
+55 x 12
+55 x 12
…with,
BB ROW
185 x 10
185 x 10
185 x 10

SEATED CURLS
35 x 100


#765

Week 10, Day 2

HB SQUAT
365 x 3
315 x 3 (paused)

PAUSED FRONT SQUAT
up to 315

I’m in D.C. for the week, so I trained at the Gold’s over here. A lot of bros, nothing like my little strength gym back at home.


#766

Week 10, Day 3

Not even worth mentioning, just did some squats, incline bench and some barbell rows.

Can’t wait to get back home to my normal gym.


#767

Nice lifts brotha!

You know for past 1.5 months I’ve basically started training like you, but with Oly emphasis.

Day 1/Day 3 - Snatch, Back Squat, 2 Presses, 2 Pulls, Abs, curls for the girls
Day 2/Day 4 - C&J, Front Squat, 2 Presses, 2 Pulls, Posterior, calves for the vag

Squatting 4x a week in the beginning was rough, but over last 3 weeks my strength has sky rocketed lol.

My office gym actually got a prowler and I started using it. Dude, that is a crazy tool. My lungs are on fire after each time lol.

Keep doing your thing man!


#768

Your office got a prowler? How badass is that man? Yeah the prowler is an evil way to get in shape. It kills me every time I use it as well.

Yeah I like the simplistic, frequent set-up that I have been using. Easy to follow, and my body seems to respond well to it. I have came to it through tinkering with my training… which is cool, because I am not following any type of program, and training almost entirely on how I feel and using some very basic progression methods for some of the muscle building stuff.

Thanks for hollering at me, hope you are doing well my friend!


#769

Week 10, Day 4

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 1
365 x 1
385 x 1
405 x 1
315 x 3 (paused)

OH PRESS
95 x 5
125 x 5
150 x 5
150 x 5
150 x 5
…with…
PULL-UPS
x12
x12
x10
x10
x10

DIPS
50 rest-pause

FACEPULL
50 rest-pause


#770

Week 10, Day 5

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 2
340 x 1
365 x 1
385 x 1
405 x 1
315 x 3, paused

GHD
x15
x12
x12

AB WHEEL
x40

PROWLER
10 x 50 yards


#771

Week 11, Day 1

SQUAT
135 x 5

OH PRESS
95 x 3
120 x 3
140 x 3
150 x 3
160 x 3
170 x 1
…with…
CHINS
+50 x 5
+50 x 5
+50 x 5
+50 x 4
+50 x 4
+50 x 4

DIPS
+65 x 12
+65 x 12
+65 x 12
…with…
BB ROW
185 x 10
185 x 10
185 x 10


#772

Week 11, Day 2

FRONT SQUAT, PAUSED
135 x 3
185 x 3
225 x 3
250 x 3
275 x 3
300 x 3
315 x 1
335 x 1
275 x 5

GHD
x12
x12
x12

LEG RAISE
x20
x20
x20

PROWLER
10 x 50 yds


#773

Week 11, Day 3

SQUAT
up to 315 x 3

INCLINE BENCH
165 x 5
165 x 5
170 x 5
165 x 5
165 x 5
…with…
T-BAR ROW
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

30° DB PRESS
65’s x 15
65’s x 15
65’s x 15
65’s x 15
…with…
HIGH ROW
100 x 15
100 x 15
100 x 15
100 x 15


#774

Week 11, Day 4

HB SQUAT, PAUSED
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
340 x 1
370 x 1
320 x 3

RDL
235 x 10
235 x 10

LEG RAISE
x25
x25

PROWLER
10 sprints x 50 yds


#775

Week 11, Day 5

FRONT SQUATS
135 x 3
185 x 3
225 x 3
275 x 2
300 x 2
315 x 1
340 x 1
350 x 1

OH PRESS
95 x 3
115 x 3
150 x 5
150 x 5
150 x 4
…with…
PULL-UPS
x12
x12
x10
x10
x10

DIPS
50 restpause

FACEPULL
50 restpause


#776

Week 11, Day 6

HB SQUAT, PAUSED, ATG
135 x 3
185 x 3
225 x 3
275 x 3
300 x 3
315 x 3
340 x 1
365 x 1
390 x 1 (paused PR)
315 x 5

GHD
+10 x 10
+10 x 10
+10 x 10

AB WHEEL
x50

PROWLER
12 sprints x 50 yards


#777

Week 12, Day 1

SQUAT
up to 365 x 1

OH PRESS
95 x 3
120 x 3
140 x 3
150 x 3
160 x 3
170 x 1
…with…
CHINS
+55 x 4
+55 x 4
+55 x 4
+55 x 4
+55 x 4

DIPS
+70 x 8
+70 x 8
+70 x 8
…with…
BB ROW
190 x 8
190 x 8
190 x 8


#778

Week 12, Day 2

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

GHD
x15
x15

LEG RAISE
x25
x25

PROWLER
3 x 100 yards


#779

Week 12, Day 3

FRONT SQUAT
135 x 5
225 x 3
275 x 3
300 x 3
325 x 2

INCLINE BENCH
5 x 5
…with…
T-BAR ROW
5 x 12

30° DB PRESS
65’s x 12
65’s x 12
65’s x 12
65’s x 12
…with…
HIGH T-BAR ROW
4 x 12


#780

Week 12, Day 4

HB SQUAT, PAUSED
135 x 3
225 x 3
275 x 3
300 x 3
325 x 3
340 x 3

OH PRESS
95 x 3
120 x 3
150 x 4
150 x 4
150 x 4
with…
PULL-UPS
x12
x12
x10
x10
x10

DIPS
50 rest-pause

FACEPULL
50 rest-pause


#781

Week 12, Day 5

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 3
365 x 4

GHD
10 x 10
10 x 10
10 x 10

AB WHEEL
x50

PROWLER
5 x 100 yards