My evolution

E

evolution

2
This will be my training thread version 2. My goal is simple-strength.

Day 1-Tues
I didn't have a lot of time today, so thought I'd work on some speed and technique
A)clean and jerk-3X3@135, 1X4@155
B1)db shrugs-4X6 w/90 pd dbs
B2)high pulls-2X10 w/60 pd straight bar, 2X8 w/80 pd straight bar
 
Day 2-Thursday
A)deadlift-1X10@135, 2X4@225, 2X1@315
B)single leg squat-3X3 (each leg)@225
C)weighted Russian twist on GHR machine-2X8 w/25 pd plate
 
right on

RIGHT ON!!!!

Gotta love working out for pure strenght!!

I go...

Monday, Wed, Friday

Hang Clean 2 sets of less than 5
Calf Press on the leg press machine 2 sets of -5
Dumbell Clean Military press 2 sets of -15
Tactical Chin 2 less than -5
Throw in some jump rope, sprints, plyometrics, rocker board, and footwork
Then about 4 hrs of martial arts and some iso stretching


Good luck!
Check out THEDRAGONDOOR.com
 
The farmer walks are not necessarily from Pavel (but he's a great read nevertheless) but is usually always on the strongman competition agenda.

Day 4-Mon
A)Push Press-4X3(135, 145, 155, 165) 1X2(170)
B)Seated overhead lockouts-2X5(95) 3X5(125)
C)16" grip width bench-1X8(135) 2X6(185)
D)chins w/25 pd plate-1X8, 1X6, 1X4
E1)seated incline hammer curls-2X6 w/35 pd dbs
E2)rev grip curls-2X6 w/60 pd straight bar
 
beyond

Beyond Body Building recommends the farmer walk...have u picked up ur copy yet?

If not I recommend it, it's basically my bible for weight training!
 
No...I'm bogged down with university textbooks. That'll be a book I pick up after graduating.

Today's hit-
A)cleans(always from the floor): 5X2-(135, 145, 155, 175, 175)
B)front squat: 3X3-(185, 225, 225) 2X2-(235, 235)
C)stiff leg cable pullthrough: 5X8-(150 for all sets)
D)cable stepping pulldown: 2X10-(120 for all sets)
E1)Russian twist: 2X12 w/15 pd db
E2)cable crunch: 2X12 w/120
 
Day 6-Thursday
A)full snatches:4X3-135, 135, 140, 145
B1)squat:3X3-300, 315, 325
B2)neutral grip standing db shoulder press:3X10-35s, 40s, 40s---one arm stays locked out till the other comes up.
C1)snatch grip upright row:3X6-80 pd straight bar for all sets
C2)overhead tri ext:3X6-80 pd straight bar for all sets
D)db shrug:1X30 second hold w/95 pd db
E)low cable pull in:3X8-30, 40, 40
 
evolution, r u a pretty stout looking guy with all that strenght training. theres a guy at my school who is really strong and is really buff looking. his goal for squats is 5 hundred something. im wondering if i should start strength training.
 
metallicarocker said:
evolution, r u a pretty stout looking guy with all that strenght training. theres a guy at my school who is really strong and is really buff looking. his goal for squats is 5 hundred something. im wondering if i should start strength training.
Click to expand...

I hope so :D JK...I'm pretty stocky. I weigh in at like 173 at 5'8" with around 7% bodyfat.
 
Day 7-Monday

Todays gym hit-
Full cleans: 2X2-135, 155/ high pull: 1X2-185
snatch grip deads: 2X3-255, 275/ conventional deads: 1X3-325
pull throughs: 3X8-160, 200, 200
weighted Russian Twist: 3X8 w/25 pd plate

I'm going to have to be creative with the pull throughs because the cable stack has no more weight than 190 pounds and I was only able to find 10 pounds worth of magnetic add on weights.

Needless to say, this was a low volume day.
 
Day 8-Tuesday

Todays gym hit-
Push press: 2X6-135, 155/ 2X4-175, 175
Neutral grip pull ups w/35 pd plate-1X6, 1X5, 1X4
Neutral grip standing alt db press:3X6-50s, 50s, 60s
low incline db bench:2X8-75s, 75s
 
Day 9-Thurs

A)Snatch and jerk:1X4@135, 2X3@140
B)split squat:3X3-185, 205, 225
C)good mornings:2X8-225, 235
D)seated overhead lockouts:2X8-95, 115
E)low cable pullins: 2X10-40, 50
 
yo evo, you should just work on like a couple of these lifts and then after 5 weeks switch to some different ones, u'll get stronger that way

but keep the good work anyways!
 
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