Evolv's Training Log

Training Logs
922

Week 12, Day 3

INCLINE BENCH
135 x 5
140 x 5
155 x 5
165 x 5
175 x 5

DB ROW
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

CURLS 100 total reps

PUSHDOWNS 100 total reps

923

Week 12, Day 4

FRONT SQUAT
290 x 2
290 x 2
290 x 2
290 x 2
290 x 2
290 x 2

DEADLIFT
280 x 5
330 x 5
380 x 10

WEIGHTED DB DECLINE SIT-UP
70 x 10
70 x 10
70 x 10

924

Week 12, Day 5

PUSH PRESS
135 x 5
140 x 5
155 x 5
165 x 5
175 x 5
ā€¦withā€¦
PULL-UPS
x12
x12
x12
x12
x12

SINGLE ARM DB SHOULDER PRESS
50 x 10
55 x 10
60 x 10
65 x 10

FACEPULL
50 total reps

925

Week 13, Day 1

STANDING OH PRESS
125 x 5
135 x 5
145 x 5
150 x 5
160 x 5
ā€¦withā€¦
WEIGHTED CHINS
+75 x 5
+75 x 5
+75 x 5
+75 x 5
+75 x 5

WEIGHTED DIPS
+65 x 10
+65 x 10
+65 x 8
+65 x 8
+65 x 8

HIGH T-BAR ROW
100 x 50 total reps

926

Week 13, Day 2

SSB SQUAT
245 x 5
265 x 5
285 x 5
305 x 5
325 x 5

SSB LUNGE
115 x 20
115 x 20

GOBLET SQUAT
35 x 25
35 x 25

GHD
4 sets x 10 reps

WEIGHTED DB DECLINE SIT-UP
4 sets x 10 reps

927

Week 13, Day 3

INCLINE BENCH
140 x 5
155 x 5
165 x 5
175 x 5
185 x 5

DB ROW
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

CURLS
100 total reps

PUSHDOWNS
100 total reps

Today is 9 years on T-Nation for meā€¦ holy moly time fliesā€¦

928

Week 13, Day 4

FRONT SQUAT
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

DECLINE WEIGHTED SIT-UP
75 x 10
75 x 10
75 x 10
75 x 10

929

Question for you man. How come there is such a discrepancy between your squats and all your upper body lifts? Did you just squat for a longer period or put focus into that? Strong lifts, but I was just curious because you squat over double of what I can, but I incline bench press more than you lol.

930

Not sure why you think there is a discrepancy, my incline bench press is probably sitting around 245 right now and my standing overhead press is around 190 (maybe more).
My best flat bench press is 310x1 and 275x6.
I use a 75 lbs dumbbell around my waist when I do chin-ups as wellā€¦

Not incredible lifts by any means, but certainly in-line with my squat and deadlift I feel.
Iā€™m 5ā€™9" and 183 lbs, by the way.

3 Likes
931

Hey man I didnā€™t mean any disrespect. I actually saw your most recent IBP Workout and the top set was 185x5, thatā€™s why I assumed. Shit man 310 is no joke lol. Your lifts are definitely well balanced. Sorry for the mix up. Keep lifting heavy man!

932

Oh no man, I didnā€™t think you were disrespecting me at all! lol

Yeah, that 185x5 for my top set is how I structure my training. My loading is sort of like a wave, I just started a new 16 week progression for several lifts, so the weights are relatively low. It will build up to hopefully 230x5 as my top IBP set in four months. Likewise, my SSB Squat will be 405x5 as the goal, even though my top set was like 325x5 this week.

933

Week 14, Day 1

STANDING OVERHEAD PRESS
135 x 5
145 x 5
150 x 5
160 x 5
170 x 5
ā€¦withā€¦
CHINS
+75 x 5
+75 x 5
+75 x 5
+75 x 5
+75 x 5

Didnā€™t sleep well last night and really felt it today. I just grinder through this and left.

934

Howā€™s it going brotha? Been a long time! I see you still lifting heavy and pushing those PRs. OHP has come up a lot man, good shit! Iā€™m back training again with a much different mindset. Iā€™m finally about to do what I set out to do from the beginning. Hopefully get those big squats like you man!

935

Hey buddy!!! Thanks for popping in to say hello! I donā€™t know if you have a Google account, but if youā€™re ever on YouTube send me a message on there too se we can keep up throughout the years. I have lifting videos posted throughout my log here to get to my channel. I always plan on trying to keep a log here on T-Nation, even if it just means barely logging my lifts, as well. It has become sort of tradition in my personal lifting. lol

Glad to hear youā€™re coming back to training, what took you away from it? Got busy with life stuff? If you ever have a shit ton of stuff piling on you in life, always try to grab a barbell at least one day per weekā€¦ even if you lose interest in it, grab a barbell and do something with it one day week. Just do some thrusters or clean and presses, or something. It will help you ā€œstay with itā€ as you get older and when shit gets crazy. I look forward to checking in on your training pal.

Week14. Day 2

SQUAT
225 x 5
245 x 5
265 x 5
285 x 5
305 x 5

GOBLET SQUAT
45 x 25
45 x 25

GHD
x10
x10
x10
x10

DECLINE DB WEIGHTED SIT-UP
80 x 10
80 x 10
80 x 10

So, I decided to just do regular squats with a barbell today instead of using the dreadful SSB bar. I really miss doing regular squats, so I did. Anyway, still slowly working my way up again, I would like to hit 405x5 in about four months, that would put me at about my level of strength from last year in the summer.
When I was squatting around 450, I was squatting daily about 5-6 days per weekā€¦ so that means if I can reach that same level of strength using the methods I am using now that will be awesome, because I am only squatting twice a week with fairly chill volume and intensity.
My current plan, from using Prilepinā€™s Table, is:
Day 1: Squat, 5x5 with ramping sets, leap frogging the weights week after week as I increase.
Day 2: Front Squat, 6x2 straight sets, with varied intensity.

For my Captains of Crush Gripper training, I moved up a set this week for 6 sets x 5 reps with the #1 gripper.

936

Iā€™ll definitely hit you up on YouTube for sure.Seeing your approach has always been an inspiration. You just put in work man. No gimmicks or fancy programming.

Honestly I wasnā€™t in the proper mindset to excel in lifting weights. I had to fix other shit to get myself mentally right. I wanted to accomplish too much. I wanted to be big, strong, fast, athletic, with big guns and be able to excel at anything. Life doesnā€™t work that way lol. Plus I have a very ā€œmad scientistā€ type of mind and was looking for that ā€œmagic programā€.I know now thereā€™s no magic ā€œdo this program for lifeā€ type workout plan. Itā€™s all about principles and commiting to specific goals but being smart at the same time. For example do more pulling than pushing or the fact you canā€™t go all out for every exercise in a workout. Overall it was just paralysis by over analysis lol. Sometimes Iā€™m too smart for my own good.

Where I messed up is that I should have at least lifted a bit. Im smart enough to know you donā€™t need to lift 5x a week. You can make tremendous progress being smart lifting twice a week. I should have done that at the least, but itā€™s ok, you live and you learn.

But Iā€™m excited to reset and go after it. My ultimate goal is still to get into Olympic lifting. But I think for the first year itā€™s smart for me to get as strong as I can. Once I get to the 4DL, 3BS, 2BP, 1OHP then Iā€™ll have finally achieved something in the weight room. Then Iā€™ll have the strength and mindset to excel in Olympic lifting.

1 Like
937

Week 14, Day 3

INCLINE BENCH
130 x 5
140 x 5
155 x 5
165 x 5
175 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

938

Week 14, Day 4

FRONT SQUAT
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2

DEADLIFT
325 x 5
375 x 3
415 x 6

Usually been leaving a little in the tank on my deadlifts. Felt like I could have gotten 8-10 with 415 today. Slow, patient, small steps, has been the new mantra for my training.

939

Strong!

So when ya going to start flat benching :stuck_out_tongue:

940

lol, Man I think it has been over a year since I have benched!

I wonā€™t say never, but I donā€™t see myself doing it anytime soon!

941

Week 14, Day 5

PUSH PRESS
135 x 5
155 x 3
175 x 2
190 x 1
200 x 1
ā€¦withā€¦
PULL-UPS
x12
x12
x12
x12
x12

SINGLE ARM DB SHOULDER PRESS
55 x 10
60 x 10
65 x 10
70 x 8

FACEPULL, middle position
110 x 25
110 x 25