T Nation

Evolv's Strength Log


#822

Week 5, Day 4

HB SQUAT
265 x 6
305 x 6
325 x 6
325 x 6

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

GHD
50 total reps

LEG RAISE
x20
x20
x20
x20


#823

Week 5, Day 5

OH PRESS
15 sets x 5 reps at 115 pounds
…with…
CHINS
15 sets x 5 reps with 35 added pounds

FACEPULL
100 total reps

TRAP BAR SHRUG
100 total reps

Haven’t been adding this, but I ride a stationary bike for 25 minutes in place of the Prowler. My squatting has been too intense to get much out of the prowler. The bike has served a good way to keep burning some fat, working the cardiovascular system, and working up a good sweat .


#824

I’ve been thinking about putting my bench on the side burner for a bit and switching to something similar to you in doing incline and ohp only. Have you tried your flat bench lately and do you feel stronger overall by just doing incline vs flat?


#825

I have not tried benching since March or February. So far I feel much stronger and for me I think it compliments my body better. All I have done since, as far as pressing goes, has been the push press, OHP, lots of dips, DB pressing, push-ups and BB incline bench.

I was benching 315 at a 185 lbs bodyweight, but I could barely strict overhead press 150 lbs. I was really upset about that. Which sparked my interest in building overhead pressing strength.


#826

Week 6, Day 1

OVERHEAD PRESS
115 x 5
135 x 5
150 x 5
155 x 5
120 x 10

PULL-UPS
100 total reps

DIPS
100 total reps

FACEPULL
100 total reps

NEW MESHUGGAH!!!


#827

Thanks for the reply. This is me honestly. Benching 330, ohp at 165-175 @~200. Probably going to make the switch to incline for a bit after seeing your log. Keep up the great work brother. Some good lifting going on here


#828

Week 6, Day 2

HB SQUAT
285 x 6
325 x 6
365 x 3
385 x 2

FRONT SQUAT
295 x 4
295 x 4

GHD
4 sets x 12 reps

LEG RAISE
3 sets x 25 reps


#829

Week 6, Day 3

INCLINE BENCH
145 x 5
160 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

DB ROW
90 x 15
90 x 13
90 x 13
90 x 12
90 x 12

CURLS
100 total reps


#830

Week 6, Day 4

REST LOWER BODY

Week 6, Day 5

OH PRESS
12 sets x 5 reps @ 120 lbs
…with…
CHINS
12 sets x 5 reps with +40 lbs

FACE PULL
100 total reps

TRAP BAR SHRUGS
100 total reps


#831

Week 1, Day 1

HB SQUAT, PAUSED
315 x 3
315 x 3
315 x 3
315 x 3

BB REVERSE LUNGE
95 x 10
115 x 10
135 x 10
…with…
GHD
x12
x12
x12

LEG RAISE
x20
x20
x20

PROWELR SPRINTS
3 x 100 meters


#832

Week 1, Day 2

OH PRESS
95 x 5
100 x 5
110 x 5
115 x 5
125 x 5
…with…
CHINS
+45 x 6
+45 x 6
+45 x 6
+45 x 6
+45 x 6

DIPS
140 total reps

FACEPULL
100 total reps


#833

Week 1, Day 3

INCLINE BENCH
140 x 5
160 x 4
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

DB ROW
90 x 15
90 x 15
90 x 13
90 x 12
90 x 12

CURLS
100 total reps

PUSHDOWNS
100 total reps


#834

Week 1, Day 4

FRONT SQUAT
135 x 3
225 x 3
250 x 3
275 x 3
300 x 3
325 x 3

DEADLIFT
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3

LEG RAISE
x25
x25
x25

Deadlifts were light and surprisingly strong considering I haven’t done them in… forever. I have lost a little bit of strength in the front squat judging by how the 325 felt. Its all good though. Going to increase back to higher frequency squatting again.


#835

Week 1, Day 5

OH PRESS
95 x 3
115 x 3
135 x 3
150 x 2
165 x 1
180 x miss
180 x miss
170 x 1
…with…
PULL-UPS
x10
x10
x10
x10
x10
x10
x10
x10

FACEPULL
100 total reps

Bodyweight was 186 this morning. Slowly getting back down to a better body fat. My goal is to attempt to slowly get to 180 and maintain my strength. So far so good, I have dropped from 198.


#836

Week 2, Day 1

FRONT SQUAT
135 x 3
185 x 3
225 x 3
250 x 3
275 x 3
300 x 1

OH PRESS
100 x 5
110 x 5
115 x 5
125 x 5
135 x 5
…with…
CHINS
+50 x 5
+50 x 5
+50 x 5
+50 x 5
+50 x 5

DIPS
140 total reps

FACEPULL
110 total reps

Week 2, Day 2
135 x 3
225 x 3
250 x 3
275 x 3
315 x 3
340 x 3
365 x 1
315 x 2 (paused)
315 x 2 (paused)

BB REVERSE LUNGE
135 x 10
135 x 10

GHD
x15
x15
x15
x15
…with…
LEG RAISE
x25
x25
x25
x20


#837

Week 2, Day 3

FRONT SQUAT, PAUSED
135 x 3
225 x 3
250 x 3
275 x 2
300 x 1
325 x 1

INCLINE BENCH
135 x 5
150 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

CURLS
100 total reps

PUSHDOWNS
100 total reps


#838

Week 2, Day 3

HB SQUAT
135 x 10
225 x 3
275 x 3
315 x 3
340 x 3
365 x 3
315 x 3 (paused, atg)

DEADLIFT
135 x 10
225 x 3
315 x 3
365 x 3
405 x 3

LEG RAISE
x25
x25
x25

Terrific triples.


#839

Week 2, Day 5

OH PRESS
95 x 3
115 x 3
135 x 3
150 x 3
160 x 2
170 x 1
175 x 1
…with…
PULL-UPS
x10
x10
x10
x10
x10
x10
x10

FACEPULL
100 total reps


#840

Week 2, Day 6

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

GHD
4 sets x 15 reps

Squats were pretty shitty, so stopped there.


#841

Week 3, Day 1

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

OH PRESS
95 x 5
100 x 5
110 x 5
115 x 5
125 x 3
…with…
CHINS
+55 x 5
+55 x 5
+55 x 5
+55 x 5
+55 x 5

DIPS
150 total reps

FACEPULL
100 total reps