SOUL_FIGHTER Apocalypse Training

Training Logs
1

Changing up my goals now. DISCLAIMER: Not affiliated with CT’s Apocalypse training. This is all me

Ever since the pandemic started, I changed my goals to lean out and improve my body composition. I’d like to eventually be a lean 200lbs. I don’t bother with body fat scales or stuff like that, so I monitor mostly just weight and my gym performance.

Since my last training log, my gym unfortunately closed permanently as a casualty of the COVID lockdowns. Perfect business and perfect environment, but unfortunate timing. Hopefully they get back together in the future and restart.

As a resutl, I’m no longer working with my coach. Also, this brings me back to my commercial gym.

Here’s my program - I’m going mix it up/adjust as I go:

Day 1
1x20 Squat, progressed 5-20 per session/week depending how I feel
1x20 Dumbbell or Barbell Pullover (using dumbbells in my friends home gym, but gonna use fixed barbells later)
Feet Up Bench 3x10/4x8/4x10/5x8/5x10 (Progress to each set x rep range every 3 weeks, then add weight and keep going at. Training Rationale: I don’t want to be benching heavy at a commercial gym because I don’t trust spotters so I’ll just go for volume and use my feet if I get stuck)
Bent Over Row 3-5x10 Never did these much, so I want to focus on this. I’ll do whatever matches my bench sets.
Standing Diagonal Row that Athlean X does 3-5x10 to match row
Lu Raise 4-5x10 - I don’t like pressing overhead (for now), so I think these will be a good prerequisite to bring up my shoulders
Rear Delt Swing 4x35 - Per “Shoulders the MountainDog Way”
Dumbbell RDL 4x15-20

Day 2
1x20 Squat
1x20 Dumbbell or Barbell Pullover
Pullups 5x5 (They really suck for now, wanna progress to 5x8, then 5x10)
Lat Pulldown 8x8, super set with cable row 8x8
Lateral Raise 4-5x10 - I don’t like pressing overhead (for now), so I think these will be a good prerequisite to bring up my shoulders
Chest Supported Shrug 4x35 - Copying rep scheme of the Rear Delt Swings
Leg Curl 8x8

Open to feedback on the ab isolation:
Hanging leg raise 3-5x10
Swiss ball crunches 4x25
Cable/Band Chops 4x12-15

Planning on rotating these 2 sessions 3-4x a week, most likely 3x.
I might go in and plug Incline instead of feet up bench in a few weeks, and might go in and add OHP later, or add a 3rd day into the rotation.

I think the 20 rep squats will be a good way to progress, challenge myself, and build up some conditoning.

2

Adding in a third day to mix some things up based on equipment availability

Day 1
1x20 Squat, progressed 5-20 per session/week depending how I feel
1x20 Dumbbell or Barbell Pullover (using dumbbells in my friends home gym, but gonna use fixed barbells later)
Feet Up Bench 3x10/4x8/4x10/5x8/5x10 (Progress to each set x rep range every 3 weeks, then add weight and keep going at. Training Rationale: I don’t want to be benching heavy at a commercial gym because I don’t trust spotters so I’ll just go for volume and use my feet if I get stuck)
Kroc Row (progress weight if I hit 20 reps)
Lu Raise 4-5x10 - I don’t like pressing overhead (for now), so I think these will be a good prerequisite to bring up my shoulders
Rear Delt Swing 4x35 - Per “Shoulders the MountainDog Way”
Leg Curl 8x8
Tricep Extensions 2x30

Day 2
No Squat/Pullover this session
Incline Bench 3x10/4x8/4x10/5x8/5x10 (Progress to each set x rep range every 3 weeks, then add weight and keep going at)
Pullups 5x5-5x10 (Add sets and reps overtime)
Scott Press 8x8 (Just top range of that press)
Dumbbell RDL 4x15-20
Leg Curl 8x8
Tricep Extensions 2x30

Day 3
1x20 Squat
1x20 Dumbbell or Barbell Pullover
Dip 4x8-8x8 (Add sets over time)
LatPulldown 8x8/Cable Row 8x8 superset
Lateral Raise 4-5x10 - I don’t like pressing overhead (for now), so I think these will be a good prerequisite to bring up my shoulders
Chest Supported Shrug 4x35 - Copying rep scheme of the Rear Delt Swings
Leg Curl 8x8
Tricep Extensions 2x30

Keeping ab stuff constant, but I might mix it up:
Hanging leg raise 3-5x10
Swiss ball crunches 4x25
Cable/Band Chops 4x12-15

I’ll just skip the machine stuff on days that I end up lifting at my freind’s garage

3

Day 1
1x20 Squat at 210. New PR - Left off at 205 when I last did this years ago. I started back up at 165.
1x20 Pullover with 30lbs dumbbells
Feet Up Bench 3x8 - The bench was kinda narrow so I was teeter tottering - 2x8 then 1x6 because I called it early
Kroc Row - 70lbs 12 Reps right side, 13 reps left side - gonna do it again till I hit 20.
Lu Raise 1x15, 2x12 - Was actually shooting for 4x15 with 10s, gonna have to work my way up
Rear Delt Swing 4x20 - Grabbed some 30s and then realized I was in too deep for 35. Still gonna build up to it.
Tricep Extensions 2x20 - 30 reps was in too deep. Unilateral tricep exensions, gonna push for 25-30 next time.

4

Day 2
No Squat/Pullover this session
Incline Bench was occupied for a while, so I went straight to Pullups
Pullups 5x5 and it was quite challenging
Dude was still on Incline, so I did 3x10 dips. Doing 4x10 next time.
Gave uppbody a break and went to Dumbbell RDL 4x15 for a juicy pump with 30lb dumbbells
Leg Curl 8x8 at like 25lbs
Opted out of Scott Press and did Lu Raise Instead 3x15 at 5lbs
One armed chest supported shrug 3x20 with 45 - gonna drop the weight so I can take it to 4x35
Tricep Extensions 2x30 at 20lbs - with the rope bilaterally
Did some Cat-Cow Rows at 3x10, might dig these deeper too

5

Day 3
Squat 1x20 at 215 but only made it to 215, gonna go 210 next session and whittle away there
Pullovers 1x20 with 30lbs dumbbels
Pullups 5x6, but only hit 4 reps on the last 2 sets. Def a priority for me now
Dips 4x10, no plans to add weight yet
Leg Curl 8x8 at like 25lbs
Lu Raise 3x15 at 5lbs
Tricep Extensions 2x30 at 20lbs - with the rope bilaterally
Did some Cat-Cow Rows at 3x10, might dig these deeper too

Core training - Paloff press 4x15 with a band, I guess the cat-cow row counts too

6

Week 2
Day 1
1x20 Squat at 135. Lots of hip and back pain, so I figure I’ll build back up with 5-20lb jumps.
1x20 Pullover with 30lbs dumbbells
Feet Up Bench 3x10 175lbs - Trusted my friends bench more
Band pull apart x100 red bands

I was at my friends gym today, so I’ll do the machine stuff and pullups tomorrow.

7

Week 2
Day 2
1x20 Squat at 145. Felt good
1x20 Pullover with 30lbs dumbbells
4x6 Pullups and called it there because it got hard
3x10 Dips
Hamstring Curls 25lbs at 8x8
Lu Raise with 5s 3x15
Rear Delt Swings with 20s 4x25 - Wanna work up to 4x35, might even bring the weight even lower
Tricep Extension 2x30
Cat-Cow Row 2x15 25lbs I think?
Paloff Press 2x15 each side 20lbs I think?
AMRAP Hanging Leg Raises forgot how many I did, just one set

8

In my limited noob experience, these are really great if you’re doing them correctly and really using your lats. All the strong ass MoFos like Tate and Alsruhe really advocate for this to increase the bench

9

Damn honestly I been so fried from everything else, and my back is prolly sore from being pretty sedentary, I can’t get in the mood for bent over row.

For now, I’m focusing on Pull-Ups and 1x a week Kroc Rows, but I’d def like to rotate in Bent Over Row eventually. I might just do 20s on these and do something else with squats.

10

Well, if you’re doing Kroc Rows already, and you think they’re giving you better returns, then I don’t see why you should focus a lot of bent over rows. They are taxing on the lower back too, so that’s something to consider. Again, my noob perspective.

11

Its a good perspective, pretty much what I was thinking too.

But I’m also not deadlifting anymore, so I have little excuse haha

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12

Week 2
Day 3
1x20 Squat at 155. Felt kinda rough, so I might hang out here for a while as a build up my cardio
1x20 Pullover with 30lbs dumbbells - powerblocks at my friends home
Forgot to bench and realized he was benching too…
Lu Raise 3x15 at 5lbs
Landmine Row 3x12 at 50lbs
Tricep extensions with blue band (unilateral) - 2x30
Barbell Russian Twist - Not sure if Iw as doing these right 3 sets of whatever.
Band pull apart 100 total reps throughout session
Band face pull 3x15

13

unfollowing the log then. lol kidding dude

14

Haha I won’t deadlift for a while.

I’m considering going back to my coach in the future.

15

How come though? Not allowed in your current gym?

16

I’m going to be doing 20 rep squats every session, so adding deadlifts on top of that will fry me.

Once I’m done with this 20 rep squats, I’m gonna work up to top singles and back offs of Squat and Bench, so deadlifting too would fry me too. Plus I’m not competing, so why deadlift? I’ll probably rotate in dumbbell RDLs after backoff sets

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17

Week 3
Day1
1x20 Squat at 160.
1x20 Pullover with 30lbs dumbbells
3x5 Pullups - got hard outta nowhere
3x10 dips
Lu Raise 4x15 at 5lbs, stopped set 2 at 12
Rear Delt Swing 3x35 at 25lbs, didnt have gas for a 4th set
Tricep extensions - 2x30
Facepulls on seated cable row 4x15
Cat/Cow Row 2x12

Day 2 at my friends house
3x10 Feet up bench at 175
1x20 Squat at 165
1x20 Pullover with 30lbs dumbbells
1 set of OHP till I realized I didnt like it
100x Red band pullaparts
Tricep extensions with green band - 2x30

18

Day 3
Back at the commercial gym
5x6 Pullups, only 4 on last set
1x20 Squat at 165
1x20 Pullover with 30lbs dumbbells
Dips 4x10
Leg curls 25 at 4x8 - 8x8 was way too much
Lu Raise 1x20, the 2x15 at 5lbs
Single Arm Chest supported Shrug at 1x35, 1x30 at 25lbs
Cat Cow Row 2x15
Paloff Press 3x15 each side
Tricep Extensions with green band 1x30, 1x20

Had a talk with @bulldog9899 and decided low bar on these 1x20 is FRYING ME due to my body positioning. Going to go high bar from here on out, and wear my oly shoes to get my ROI

19

Week 4 Day 1
Commercial Gym session
3x6 Pull-up, got hard after set 3 so I stopped
1x20 high bar squat at 175, oly shoes too
1x20 Pull over with 27.5 dumbbells
Dips 4x10
DB Z Press - 3x12 at 20lbs
Lu Raise 2x15 at 5lbs
Wanted to do rear delt swings but no room on the dumbbell area for a bench, so went face pull on the seated cable row 3x12 at 40?
Cat Cow Row 2x15
Paloff Press 3x15 each band
Damn forgot tricep extensions

20

Week 4 Day 2
Back at my friends gym
1x20 Squat - at 185 but stopped at 13 because it SUCKED. Got a neck/headache from bar placement on highbar
1x20 Pullovers at 20lbs dumbbells
1x18 Bench at 135 AMRAP
3x10 Dumbbell RDLs at 40lbs dumbbells
3x6 Pullups

Gonna push out this week, then spend some time calculating 5RMs to start 5/3/1/ BBB
Really not feeling doing this low weight for 20s. Hopefully 5/3/1 sets will let me lift some meaningful weight