Off Season

[evolution]

This is an off-season journal. Occasionally we will throw, but the primary emphasis will be in lifting. Feb will start the throwing on a regular basis to prepare for the March Highland Game.

11/12/07
*Dynamic Emphasis*
A)Power snatch:150X2X8
B)Bulg squat w/ext ROM:55sX10X3
...the extended range of motion really hit my quads hard. I like due to dropping weight and swallowing pride.

C)back extensions:BW+115X6X2
...Thanks to Georgen for pushing me on this by defining what strong was with this movement.

D1)cable pullthroughs:230X10X3
D2)cable crunches:180X12X3

 

[Chillen]

Good luck With the Diary EVO!






Best wishes to you!



Chillen

 

[Karky]

Good luck with the new log!

 

[evolution]

Thanks Karks and Chillen!

11/13/07
*rep upper day*
--FR=forced rep
A)bench press:225X15+1 FR, 225X13+1 FR, 225X8+2 FR
B1)seated cable row:235X12X3, 235X10X2
B2)OH ext:95X15X3, 95X12X2
C)db front raises:35sX8X3
D1)db lateral raise+ext rotation:30sX10X3
D2)various bicep stuff:3 setsX10-15
E1)scarecrows:30 a sideX12X2
E2)caber curls:150X15, 150X12

 

[evolution]

I needs some Evo lovins

Mmmmm...cause you know it's good baby. xoxo

 

[g8r80]

Evo, how big are you? Those bench press numbers are awesome!

 

[evolution]

Evo, how big are you? Those bench press numbers are awesome!

Oh about 5'8" and 202 lbs. Thanks. I really don't bench press that often, but I'm going to start using it semi-frequently as a gauging tool.

 

[evolution]

I'm buying chalk this weekend. I'm tired of sweaty palms causing a bar drop.

11/15/07
-ME lower-

A)deadlift:135Xlots, 185X5, 225X5, 275X5, 315X3, 365X3, 385X2+1 slip
B)17" bb step ups:185X12X3
C1)back extentions:100X10X3
C2)ab stuff:medicine ball crunches, planks, etc

 

[evolution]

11/18/07
-Upper body max-

A)Inc bench press:135X8, 155X5, 185X3, 205X3, 225X3, 235X2+1 forced rep
B)db bench press:80sX15, 11

C1)seated cable row:250X10X4
C2)face pulls:160X10X4

D1)bb shrugs:275X12X4
D2)various bicep stuff:4X8-15

 

[evolution]

11/20/07

This was teh coolest day in a long time. Jon, Clint, and I spent 3 hours throwing the braemar stone for height, flipping the caber, and drinking beer.
I'm not sure if it was 3 hours exactly, but we got out there sometime about 2:30 and ended after 5. We had to quit when we were laughing too hard from the spirits and jokes. For cool points, Flogging Molly and Dropkick Murphy was playing in the background.

 

[Hoss]

That is pretty cool..




+2 cool points.

 

[evolution]

11/24/07
-Dynamic emphais-

A)Power snatch:145X3X4, 155X2X2
B)squat jumps[3]+split jerk[5]:135X3 sets
C)Bulg squats w/added ROM:60sX10X3
D1)back ext:100X11X4
D2)serratus crunch:25sX15X4

 

[evolution]

11/26/07
-Rep upper-
~Will be moving to the Jump program by Bagget next week~
A)db bench:100sX13, 9, 80sX9

B1)chins:BW+45X9, BW+25X8, BWX7
-super set-
B2)seated db power cleans:40sX12X3

C)db lateral raise:30sX8, 25X10X3

D1)low pulley cable shrugs:150 a sideX12X4
-superset-
D2)cable bicep stuff:12-20 repsX4 sets
-super set-
D3)cable tricep stuff:12-20 repsX4 sets

E)db holds:110sX20 secondsX3

 

[evolution]

Regarding like a week old post... I used to wear dropkick murphy shirts in highschool, and I can tell you not a single person ever knew what the hell it was.

It's still a lot like that. People just don't appreciate good music.

 

[evolution]

11/27/07
-Lower max-
A) zercher squat:135X8, 155X5, 185X5, 225X5, 275X3, 315X3, 365X1, 385X1, 405X1

B) unilateral leg press:180X12X2 each leg <--left knee started bothering me

C)body weight ab circuit
D) thigh adductions for rehab purposes

 

[AJP]

same thing with your knee as a while ago?

sexy zerchers, 405 is nice.

how do you do your zerchers (in regards to forward lean and bar distance)? I've seen some people do them standing upright more with the bar cradled and dropping down into a straight squat with a regular squat stance. I tend to do them with a wider stance, more of a powerlifting box squat stance, and hips going straight back and leaning forward quite a bit with the bar going down below my knees a bit.

I haven't done them in a while...I should.

 

[evolution]

same thing with your knee as a while ago?

Nah. This was on the lateral side. And it wasn't a lot of pain, I could just feel it wasn't comfortable at all on the eccentric portion. So I concluded it best to let it rest until the next workout. The one thing I've learned to do is listen to my body.

sexy zerchers, 405 is nice.

Thanks. It was a PR.

how do you do your zerchers (in regards to forward lean and bar distance)? I've seen some people do them standing upright more with the bar cradled and dropping down into a straight squat with a regular squat stance. I tend to do them with a wider stance, more of a powerlifting box squat stance, and hips going straight back and leaning forward quite a bit with the bar going down below my knees a bit.

I stand just wide enough for my elbows to get between my thighs. So I suppose it's an athletic stance or so. I tend to go pretty straight down as if I were front squatting. I keep teh bar extremely close to the body and craddle it pretty tight.

I haven't done them in a while...I should.

I agree.

 

[davidjr74]

Good squatting. 405 pounds on a zercher squat

 

[AJP]

ah i see

and now an even bigger feat, you have conquered the endeavor of replying within a quote I see (numerous times), this is big

i've been doing pushing and pulling stuff recently, but i'll do some upper/lower soon and do some zerchers for sure, well, probably, if I remember that is

 

[evolution]

Good squatting. 405 pounds on a zercher squat

late thanks. I'm chasing Craig Smith.