T Nation

Evolv's Strength Log


#802

Week 2, Day 2

HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 6
325 x 6

FRONT SQUAT
225 x 5
260 x 5
275 x 5
275 x 5

GHD
15 x 10
15 x 10
15 x 10
15 x 10

LEG RAISE
x25
x25
x25


#803

Week 2, Day 3

INCLINE BENCH
125 x 5
145 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

DB ROW
5 sets x 20 reps, 80 pound DB

CURLS
100 total reps

TRICEP PUSHDOWNS
100 total reps

PROWLER
4 sprints x 150 yards


#804

Week 2, Day 4

HB SQUAT (no belt)
245 x 10
285 x 8
305 x 8
325 x 8

FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5

GHD
x20
x15

LEG RAISE
x25
x22
x22

Bodyweight has been hanging around at 188. Trying to get down to 185 and maintain strength. So far so good.


#805

Week 2, Day 5

PRESS
10 sets x 5 at 50%
CHINS
10 sets x 5 reps

FACEPULL
100 total reps

PROWLER
6 sprints x 100 yards


#806

Week 2, Day 6

PROWLER
7 sprints x 100 yards


#807

Week 3, Day 1

OH PRESS
95 x 5
120 x 5
135 x 5
155 x 3
155 x 3
120 x 10

PULL-UPS
100 total reps

DIPS
120 total reps

FACEPULL
100 total reps


#808

Week 3, Day 2

HB SQUAT
265 x 8
285 x 8
325 x 6
345 x 6

FRONT SQUAT
225 x 5
260 x 5
275 x 5
295 x 5

GHD
+15 x 10
+15 x 10
+15 x 10
BW x 15

LEG RAISE
x25
x25
x25


#809

Week 3, Day 3

INCLINE BENCH
140 x 5
160 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

DB ROW
80’s x 20
80’s x 20
80’s x 20
80’s x 20
80’s x 15

CURLS
100 total reps


#810

Week 3, Day 4

HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 8

FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5

GHD
50 total reps

LEG RAISE
x20
x20
x20


#811

Week 3, Day 5

OH PRESS
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
…with…
CHINS
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5

FACEPULL
100 total reps


#812

Week 4, Day 1

OH PRESS
115 x 5
135 x 5
145 x 5
115 x 13

PULL-UPS
100 total reps

DIPS
145 total reps

FACEPULL
100 total reps


#813

Week 4, Day 2

HB SQUAT
265 x 8
285 x 8
325 x 6
345 x 4

FRONT SQUAT
260 x 5
275 x 5
295 x 3
315 x 3

GHD
15 x 12
15 x 10
15 x 10
15 x 10

LEG RAISE
x20
x20
x20

Did not eat enough food yesterday, definitely missed reps in my squatting.


#814

Week 4, Day 3

INCLIN BENCH
135 x 5
160 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

DB ROW
90 x 15
90 x 12
90 x 12
90 x 12
90 x 12

CURLS
100 total reps


#815

Week 4, Day 4

HB SQUAT
265 x 8
285 x 8
305 x 8
325 x 8

FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5

GHD
50 total reps

LEG RAISE
x25
x25
x20


#816

Week 4, Day 5

OH PRESS
12 sets x 5 reps at 95 lbs
…with…
CHINS
12 sets x 5 reps with 35 lbs added

FACEPULL
100 total reps

TRAP BAR SHRUGS
100 total reps


#817

Week 5, Day 1

OH PRESS
115 x 5
135 x 5
150 x 5
115 x 13

PULL-UPS
100 total reps

DIPS
150 total reps

FACEPULL
100 total reps


#818

Week 5, Day 2

HB SQUAT
285 x 8
305 x 6
345 x 4
365 x 4

FRONT SQUAT
260 x 5
295 x 4
315 x 3
335 x 1
335 x 1
335 x 1

GHD
+15 x 12
+15 x 12
+15 x 12
+15 x 12

LEG RAISE
x25
x25
x25


#819

Week 5, Day 3

BB INCLINE BENCH
135 x 5
145 x 5
160 x 7
160 x 7
160 x 7
160 x 7
160 x 7

DB ROW
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12

CURLS
100 total reps

WRIST ROLLER
3 sets

Been working on doing hand stands.


#820

Handstands huh? You trying to walk on them??

I really need to start doing more ground work and general calisthenics. I hear nagging pains magically disappear. Have you noticed your body generally feels better?


#821

Well, I am just working on throwing my legs up and holding the hand stand. I am still learning how to control it. I have only been working on them for a little over a week. I started using a wall to help “spot” me. BIG HELP.

I got inspired by the female platform divers at the olympics in Rio this year. They have so much control over their bodies. I was sitting there thinking to myself, “I need to learn how to do that!”

As far as nagging pains, I have never really had any in my upper body (lucky?,) so I can’t vouch for that. I have really increased my pull-up and dips volume using bodyweight. I really feel like it has helped my physique for sure. I am definitely working towards more general athleticism this whole year.