EvoMuse dual phase log

7/17

Bench
Worked up to 475x1 1-board (likely opener)

HS Row
160x3x8

Delts/tris

Inconsistent as hell today. I have not been getting in enough food the past few days while I've been relocating to a new residence and I could tell I lacked pop. I've never struggled with locking out the weight like I did today. Part of it was the shirt didn't fit right now since I was down several pounds. More food will cure this. Eating ciabatta sandwich as we speak.
 
7/19

Squat
Worked up to 635x1

GHR (+mini)
3x12

Ab Wheel
40 reps

Reverse Hyper (+mini)
3x15

Opener done and nailed. Last heavy squat day and will be doing mock warmup next week before calling it completely. Everything is pretty much right on schedule and lining up as I had hoped.
 
Small update regarding my next two weeks. I'm having to adjust my schedule to bench of Wednesday instead of Friday. I usually pull on this day, but since I'm done pulling, I have the chance to do so. That'll leave me 9 full days of rest between my last bench day and the meet. Basically, my four day training week is going to be a two day training week before meet week and water manipulation.
 
During my little deload week, I decided to get in some grappling for the first time since 2012. My old instructor was in town and I had to get my roll on....or so I tried. I was gassed out by the end of the technique drills and struggled during the live rounds. Didn't get submitted, though, but damn am I exhausted. This is like Prowler flu x1000.
 
7/26

Mock Warmup

Squat
Worked up to 505x2 (straps down)

GHR
3x15

Uni LP
270x3x15

Donkey Calf
400x3x15

Main lifting is done. I have some light biceps and triceps tomorrow to keep the area loose and get some blood in them, but that'll last 40-50 mins at most.
 
Good luck!
 
Looking back on my last couple of training cycles, I'm seeing a pattern. I play it conservative in training in both bench and deadlift during prep and always outdo my expectations. On squat, I'm so desperate to break through this plateau, I keep pushing too much for too long. As a result, I've been stuck for 2 years now.

For example, in December, I was training for just my opener on bench and to hit 601 on deadlift. I never pulled anything above that at any point throughout and set a 60# PR that day. On bench, I never took anything above my second attempt to a 1-board and hit a 22# PR.

I'm not going to worry about anything beyond a second attempt on squat and that will only be on 1-2 occasions. The focus will be on establishing a consistent double on my opener and that's all.
 
Phase Two:
DCP/MS

Will be transitioning to MSE relatively soon.

Starting weight: 207. Pic this evening.
 
8/4

OHP
135x3x10

Dips (+45#)
3x10

HS Row (neutral)
180x3x10

Chest Supported Row
90x2x15

Blast Strap JM Press
2x15

Machine Preacher Curl
100x2x15

Delt Triset
25x2x10

Had myself a fun little bro day. Nothing fancy; just a good amount of volume in a short amount of time.
 
8/6

SSB Box Squat
262x3x3
312x3x2

Conventional Pulls
315x3x3

Uni LP
360x15
410x2x12

GHR
2x12
+monster mini
10
8

Donkey Calf
400x3x15

Hanging Leg Raises
3x12

Speed work day on weak areas: off a low box and conventional. Both went well, but I need to work on these heavily. I have my next block of training that I will post later. It's heavily influenced by block periodization with some different twists than I've used before my other runs with it.
 
8/7

Bench (middle finger on ring, feet wide)
225x5x4
255x3

Incline DB
75x10
75x9
75x8

Cable Rows
200x2x10

Lat Pull
200x3x10

Incline Tate Press/Hammer Curls
40x2x10/30x2x10

RTR Side Laterals (12 per set)
30->40->30

Rope Pressdowns/Facepulls
60x2x15/60x2x15

Cranking up the volume right now. It's been smooth so far as I'm hammering out these sessions in about 75-90 minutes. I've done this bench style before, but it's been awhile. I'm still figuring out how to keep incorporating leg drive with feet wide instead of tucked below. I feel like I have more pop compared to my style, but we'll see how it plays out over the next month or so.
 
8/9

SSB Low Box (+double looped black band)
352x5x2

Pause Squat
225x3x3

Walking DB Lunges
40x2x12

GHR
2x15

Half Kneeling Pallof/Hanging Leg Raises
25x2x10/2x12

Brought my stance in on the box squat to hit ~1" below parallel. It's going to suck, but starting over in a way will get me rolling again. I'm still wearing my briefs for the main movement. I'm still a gear whore at heart and a big believer in greasing the groove.
 
How wide is the black band?
 
Badass.
 
Rodja said:
It's a mean band. Adds a tremendous amount of tension at the top.
Click to expand...

I have the 3.25" that I love - though until I gain back a lot of what I lost they will be gathering dust.
 
Rodja said:
They might be the same band then.
Click to expand...

I was going to get the 4" Rogue band, but not for $125. I ended up getting a pair of the EliteFTS bands for $45
 
dsade said:
I was going to get the 4" Rogue band, but not for $125. I ended up getting a pair of the EliteFTS bands for $45
Click to expand...

I'm fairly certain these are the EFS ones as well, but the old colors. Rogue is really overpriced on almost everything.
 
8/11

OHP
135x2x12
135x11

Dips
+45x10
+45x11
+45x12

HS Row
180x10+7
180x10+6

Chest Supported Row
90x15
115x2x12

Machine Preacher
100x18
100x15

Blast Strap JM/Trilateral
15/25x10
+15#x15/25x10

The goal was very simple today: beat last week's numbers by at least 10% in either weight or volume. Only thing I didn't get that on was the trilateral complex. One of the first times I've legitimately had a painful delt pump and it lasted for a couple of hours.
 
Very nice OHPs. Boulder shoulders going on after that I bet. I miss chest supported rows. One of the few things i wish my gym had.
 
rob112 said:
Very nice OHPs. Boulder shoulders going on after that I bet. I miss chest supported rows. One of the few things i wish my gym had.
Click to expand...

They were so pumped that dips were difficult. I've recently begun to enjoy those rows as they really force me to keep my shoulders packed.
 
8/13

SSB Box
262x2x3
312x3x3

Conventional Deads
315x3x4

GHR
12
+monster mini
2x12
9

Uni LP
360x15
450x2x10

Donkey Calf Raises/Hanging Leg Raises
400x15/12
400x2x18/2x15

Went slightly over my rep range for the main two movements, but still with a modest RPE. Everything else went very well with the volume increase that I needed. Still not a fan of them, but getting a better feel of conventional again.
 
8/14

Bench (middle finger, feet wide, Oly shoes)
225x4x5
255x2x3

Incline DB Press
75x10
75x7
75x8

Lat Pulls
210x3x10

Cable Rows
210x12
220x10

Incline DB Fly
40x2x15

Incline Tate Press/Hammer Curls
40x2x12/35x2x15

RTR Laterals
30->40->30x12

Rope Pressdowns/Facepulls
60x2x20/60x2x20

Well, I officially cannot bench in my Oly shoes. I thought the wide foot position would help, but it didn't and actually put more pressure on the lumbar compared to a flat shoes. Felt a little taxed from yesterday and wasn't able to hit the volume increases I wanted on some things. Still a very solid day overall.
 
I like my feet a little underneath me with heels on the ground to bench in Oly shoes. Like you, I never got anything from wide, feet out, or feet way under in oly shoes.
 
herderdude said:
I like my feet a little underneath me with heels on the ground to bench in Oly shoes. Like you, I never got anything from wide, feet out, or feet way under in oly shoes.
Click to expand...

I got some really good leg drive last week in my wrestling shoes with the leg positioning. I definitely wasn't able to get the same level of pop yesterday. Still love them for most of my raw movements, but not bench.
 
herderdude said:
I like my feet a little underneath me with heels on the ground to bench in Oly shoes. Like you, I never got anything from wide, feet out, or feet way under in oly shoes.
Click to expand...

Not all of us have your glorious ankle mobility
 
8/16

Low Box Squat
325x3
+90# chain
325x3
+170# chain
325x3
375x2
325x3x3

GHR (+mini)
3x15

Walking DB Lunges
50x2x20

Leg Curls
120x2x15

Pallof Press (light)
3x12

Psoas and glutes are all kinds of locked up right now. I had a difficult time keeping everything tight and stable to the box, but decent pop off of the box. Not a great day by any means yet still got in some good volume.
 
8/18

OHP
135x12
150x9
150x8

Dips
+45x12
+70x2x8

DB Rows
145x12
145x10

Inverted Row
3x10

Pressdowns/Hammer Curls
90x2x15/50x2x6

Trilateral
25x2x10

Weight increase for this week on main movements with similar total volume. Didn't get in enough time with my accessories and had to cut some triceps work. I'll make up for it later in the week.

Stack notes: DCP has been well tolerated from a GI perspective. Too early to make any comments on the efficacy of it. MS/NR have been wonderful and they've been very helpful in managing fatigue. Sleep hasn't been as consistent as in the past thanks to the little one. However, I've been able to make strides in this latest block. Very pleased with the products.
 
8/20

Sumo
405x2
455x5x2

Deficit Conventional Dead (1.5")
315x3x3

GHR (+monster mini)
15
12
9

Rolling Hypers/Pallof Press
BW+25x2x15/30x2x10

First time pulling sumo in awhile now and it felt off. Nothing was wrong. I just felt a tad off in the sense that I wasn't firing at the right time. Everything else went well and I can tell a big difference in my hams from the GHR volume lately.
 
8/25

OHP
150x9
165x2x8
135x15

Pull-ups (neutral)
20 reps

Flat DB Press
75x3x12

Chest Supported Row
90x15
125x10
125x10-drop-90x12

BB Curl/Rolling DB Ex
85x3x12/35x3x12

Facepulls/Seated Rear Fly
70x2x15/25x2x12

Missed a few sessions in there mainly due to scheduling conflicts. Today felt really, really good and likely the best day since the meet. Overall health is good and getting back some of the lost LBM from the past few months.
 
8/26

Sumo
405x2
455x2
495x4x2
545x2

GHR
60 reps

Walking DB Lunges
40x2x20

DB Shrugs/Side Bends
100x2x15/70x2x15

Had to call an audible and lift a day earlier than expected. First time pulling heavyish since mid-July and it felt about right. Not getting the tightness I need off of the floor, but that will come with time. My hamstrings are fried from the GHR as I did them in about 5 minutes.
 
9/2

Sumo
Worked up to 585x2 PR
585x1

SG SLDL
225x6
275x2x6

GHR
15
Add light band
10
7

BSS
40x2x10

Abs/Calves

Holy crap are my calves and psoas tight. Lot of ankle and lumbar instability on sumo and SLDL. That being said, first time I've hit a double at 585 with straps down. Definitely the lightest that I've done it as well.
 
9/4

Speed Bench
185x5x5

Chest Supported Row
90x15
135x2x10

Pull-ups
17 total

Flat DB Press
80x3x10

Incline DB Fly
40x2x15

HS Row (pronated)
135x2x15

Tried out the Dan Green style of benching today. Took a little bit to get the motion while staying tight, but I enjoyed it. I'll try to get some video for critiques on it. Accessories went well and I'm still doing the splitting of compounds and isolation for this day.

9/5

French Press/DB Curl
95x12/40x12
115x2x12/45x2x12

Blast Strap JM Press/Trilateral
2x12/2x25x10

Pressdowns/Preacher Curl
90x15/100x15
100x2x10/110x2x10

Seated Rear Fly
30x2x15

It's early in this experiment yet I'm extremely happy with how these past two weeks have worked up as far as splitting up my pec/lat work from arms/delts on my ME day. It allows me to hit them with the appropriate intensity and is also something I'll be able to keep up.
 
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