T Nation

Evolv's Strength Log


#842

Week 3, Day 2

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 4
365 x 3
390 x 1
315 x 3, paused

BB REVERSE LUNGE
140 x 10
140 x 10

GHD
x20
x15
x15
x15
...with...
LEG RAISES
x25
x25
x25
x25


#843

Week 3, Day 3

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

INCLINE BENCH
150 x 5
170 x 5
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

DB ROW
100 x 12
100 x 12
100 x 10
100 x 10
100 x 10

CURLS
100 total reps
PUSHDOWNS
100 total reps

Looking back in my log, squatting has consistently been weaker compared to the spring and early summer of this year. Hopefully can get my strength back up to where it was. Otherwise, upper body lifts have been pretty strong for me.


#844

Week 3, Day 4

HB SQUAT
135 x 10
225 x 3
275 x 3
315 x 3
340 x 3
365 x 3
390 x 1
315 x 3, paused

DEADLIFT
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3

AB WHEEL
4 sets x 20 reps


#845

Hey man awesome log! Your squats are super strong!

The program you are doing, if you had only 3 days to lift how would you go about setting it up and programming it? I'm curious because I think you and me think a like in terms of not having 20 different exercises, but hitting a few very hard.

Keep it up!


#846

Thank you, I appreciate the kind words man.

I don't follow a particular program, I go off of what I feel needs work and how I think my body will best respond. I experiment A LOT and like to add in little challenges into my training. For example, I am trying to build up to 200 dips under 15 minutes.

But for the sake of conversation, and if I can answer you more directly, if I were to train three days per week, right now, I would schedule my training with something like this probably.

Day 1
Squat (volume using Prilepin's Table)
OH Press (volume using Prilepin's table), superset with rows or chins/pull-ups
Dips 100 total reps
Facepull 100 total reps

Day 2
Front Squat (work up to heavy single, doubles, or triples)
Deadlift (5/3/1, 5x5, 3x3, or some very basic progression)
GHR, 4 sets x 12 reps
Abs, 3 sets of whatever

Day 3
Squat (volume using Prilepin's table)
OH Press (volume using Prilepin's table), superset with rows or chins/pull-ups)
Some type of bench pressing 50 total reps, aim for 3 sets
DB Row 3-4 heavy sets for high reps

I love squatting and it is something that I feel has changed me the most out of all the exercises I do in the gym. So as the saying goes, anything worth doing is worth over doing, is certainly applicable in my training regimen. I basically keep trying to build strength or technical proficiency in the things that I feel are most important (squats, presses, etc.) and everything else I fill in to balance me out either mechanically and/or aesthetically.


#847

Week 3, Day 5

OH PRESS
95 x 5
115 x 3
135 x 3
150 x 3
165 x 1
170 x 1
170 x 1
..with...
PULL-UPS
x10
x10
x10
x10
x10
x10
x10

FACEPULL
100 total reps


#848

Strong work Evolv! I dig your approach. I'm about to start Thibs layer system, which is very minimalist.

You mentioned you have not progressed on squats this year. What do you contribute that to?


#849

Thank you buddy.

I had some great progress over the first half of this year. I built up to a 385 front squat, 440 high bar back squat, and 395 ATG paused back squat. I was usually weighing between 190-195 for most of that I think. I porked up to 200 (big for me, I am small framed) but I was carrying way too much fat and I decided to try and lean down a bit. I am at 185 at the moment.

Anyway, I decided to change my squat training for a couple months recently and it hurt me (the method of progression). So I am trying to get my body to get back to what I was doing WHILE trying to lean up a bit slowly. Very frustrating and difficult. I look much, much better and my clothes fit better-- but performance has certainly been hindered a bit.


#850

I appreciate the feedback man! I'm starting a training log today to keep myself accountable and hopefully people will look over it from time to time and give me some feedback. I don't believe in programming, but I feel like lifting heavy weights is just time + consistency + not being rigid. I think borrowing principles from each "program" out there is the best approach. I looked over your whole log man from beginning to end and I just want to say I'm really inspired! You've obviously have busted your ass for years, but the principles of your training has remained the same. I know a guy who has lifted only twice a week for the past 7 years but he's only missed 10 days of training in 7 years and the results speak for themselves.

I like the 3 day approach, so I think I'm going to go with that. I've been inspired by squats too. I think nothing would give me more satisfaction then having a picture perfect massive olympic back squat or front squat. Especially if I can be 175lbs and walk in and do 405 for reps cold lol.


#851

You're welcome man. I am so happy that I have served inspiration to you-- that really means a lot to me. You are correct, strength and muscle is a product of time and consistency, but I would add HARD WORK. You really have to put in a lot of hard ass work, day after day, week after week, then year after year. Sometimes, I am ashamed at how long and hard I have been training and the strength I have to show for it... but I have never touched a steroid and despite the set backs of my life at times-- I have always gotten in the gym and trained as hard as I could muster. Training has helped me in my life in more ways than I can begin to describe. A great quote by Jim Wendler that I truly love is:

"Habits require discipline, not motivation. Motivation drains you and is empty. Discipline and habits always work. They never fail" -Jim Wendler

If you are relatively new, say less than 3 years of hard consistent training, I would be careful with writing your own training. It is much better to follow established programs for awhile and give them honest efforts (say 4-6 months each). I think you can learn much more from this approach, rather than mashing all sorts of stuff together right out of the gate. Again, I don't think you would be lost by going your route-- it is just that unless you truly understand yourself and how different principles of training affect you, you can hinder your progress for a long time. I've been guilty of this myself from time to time. Live you learn, of course. Doesn't matter how you do it, you will end up with some type of experience to show for it.

In any case, by following the set principles written by coaches or athletes and applying them precisely how they were intended to be used, you will learn exactly how you will respond to them. Otherwise, if you're mixing all sorts of shit up, you can never really gain that knowledge for yourself. Programs (5x5, 5/3/1, WS4SB, BBB, Bulgarian Method, or whatever) are written a specific way for a reason, and I believe you must follow them to the "t" in order to learn their principles. Just some friendly advice.

Oh, and kudos on the training log, it is essential in my opinion. I believe in the classic pen and paper. I have stacks of old training logs on my bookshelf. I will check out your log on here.


#852

Week 4, Day 1

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

OH PRESS
100 x 5
110 x 5
115 x 5
125 x 5
135 x 5
...with...
CHINS
+60 x 5
+60 x 5
+60 x 5
+60 x 5
+60 x 5

DIPS
160 total reps

FACEPULL
120 total reps


#853

Week 4, Day 2
HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 3
365 x 1
315 x 5
315 x 5

HACK SQUAT
3 sets x 12 reps

GHD
x20
x20
x20

LEG RAISE
x20
x20
x20

PROWLER
6 sprints x 50 yds


#854

Week 4, Day 3

HB SQUAT, 2 second pause
135 x 5
225 x 3
275 x 3
300 x 1
325 x 1

INCLINE BENCH
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

DB ROW
100 x 12
100 x 12
100 x 12
100 x 10
100 x 10

CURLS
100 total reps


#855

Week 4, Day 4

HB SQUAT
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
350 x 1
375 x 1
315 x 3 (paused)

DEADLIFT
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3

PROWLER
6 sprints x 100 meters

SPRINTS
2 sprints x 100 meters


#856

Week 4, Day 5

OH PRESS
95 x 5
115 x 3
135 x 3
150 x 1
165 x 1
175 x 1
...with...
PULL-UPS
x11
x11
x10
x10
x10
x10

FACEPULL (middle)
4 sets x 25 reps


#857

Week 4, Day 6

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

SAFETY SQUAT BAR REVERSE LUNGES
155 x 10
155 x 10

GHD
x15
x15
x15


#858

Week 5, Day 1

FRONT SQUAT, no belt
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 1

OH PRESS
110 x 5
115 x 5
125 x 5
135 x 5
145 x 5
...with...
CHINS
+60 x 5
+60 x 5
+60 x 5
+60 x 5
+60 x 5

DIPS
175 total reps

FACEPULL, low position
100 total reps


#859

That's a lot of dips lol

How do you approach that from a set/rep perspective?


#860

For the 175 total, I did them in sets of:
25, 25, 25, 25, 15, 15, 15, 15, 15
with 90 seconds of rest between each set.


#861

Week 5, Day 2

HB SQUAT
135 x 5
225 x 5
275 x 3
315 x 3
350 x 1
375 x 1
395 x 1
345 x 3
315 x 5

HACK SQUAT
50 total reps

GHD
x20
x20
x20

LEG RAISE
x20
x20
x20

PROWLER
6 sprints x 50 meters

followe by...
4 x 100m sprints