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Post Info TOPIC: Evan's Training Log
EvanDunn


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RE: Evan's Training Log
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I think I am going to have to wear a very loose suit bottom for my raw squat day with no wraps. My adductor is extremly sore, and it's only with raw squats, I figure if I wear a size 40-42 suit bottome (my comp size is 36) I can protect the injury and train with minimal help from the suit.
The ART man I spoke with said the upper portion of my adductor on the right side (the side that was my pelvis was rotated on) is extremly weak right now. He's emailing me the complete diagnosis and said 4-5 sessions of heavy ART plus some rehab exercises should fix it up.


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Jonathan Stewart


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Let me know, I have some 42 super+ bottoms you can borrow if you like.



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EvanDunn


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Appreciate it, I have a 40 old school nxg suit that fits like a pair of shorts, it should do the trick, but it's got a hole starting in it, so I'll let you know

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EvanDunn


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Week 1 Day 2
still going relativly light as this is my first week back

Squat
70kgx5
120x5
140x4
160x4
loose 40 nxg+ suit on, straps up no wraps+belt
195x3
200x3
220x3
200x2

Bench - speed bench
+2 chain per side/mini's
60x3 60x3
60x3 60x3
60x3 60x3
60x3 60x3

Front Squats - beltless
60x5
80x5
90x5
100x5
110x3
90x3

Trying the speed bench out after a few suggestions from guys at worlds, Keep it in for 6 weeks and see what happens at my meet in December



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EvanDunn


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Week 1 Day 3

Floor Press + 60lbs chain (medium grip)
70kg(154lbs)x5
80(176)x5
90(198)x5
100(220)x3
85(187)x6
75(165)x6

Deadlift - beltless
120(264)x3 + 4 chains (approx 60lbs I think)
175(386)x3 + 4 chains
175(386)x3 + 6 chains (approx 90lbs)
195(429)x2 + 6 chains
195(429)x2 + 8 chains (approx 120lbs)
205(452)x1 + 8 chains
175(386)x3 + 8 chains

Overhead Press - haven't done these in a long long time, started really light
50kg(110)x8
55kg(121)x8
65kg(143)x8

Chins
Abs

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EvanDunn


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Week 2 Day 1

Squat - beltless
70(154)x5
110(242)x5
125(275)x5
145(319)x5
150(330)x4
162.5(358)x3
167.5(370)x3
172.5(382)x2
182.5(402)x2
187.5(413)x1
167.5(370)x3

Bench - raw comp grip
70(154)x5
90(198)x5
100(220)x3
100(220)x3
107.5(237)x3
107.5(237)x3
115(254)x2
115(254)x2
120(264)x2
105(231)x3
90(198)x5
75(165)x6

Romanian Deadlift - beltless
70(154)x5
100(220)x5
125(275)x5
140(308)4
150(330)x5
160(354)x5

superset
Face pulls with mini band 2x15
Pull throughs with light band 2x15

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Andrew Hollenbeck


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setup looks good man, i would do abs every day you workout though (so 4 days a week). Since doing heavy abs 4 days a week my core has gotten a lot stronger and I attribute a lot of my strength gains to that.

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EvanDunn


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Week 2 Day 2

Bench
70(154)x5
100(220)x5
120(264)x4 - 2 board
130(286)x4 - 2 board
137.5(302)x3 - 2 board
140(308)x3 - loose shirt 2 board
150(330)x3 - loose shirt 2 board
160(352)x3 - loose shirt 2 board
170(374)x2 - loose shirt 2 board

Deadlift - competition stance - beltless
120(264)x3
140(308)x3
160(352)x3
185(407)x3
195(429)x3
205(452)x3
215(474)x2
225(496)x2
232.5(512)x1
245(540)x1
220(484)x2

Overhead Press
40x8
52.5x8
60x6
65x6
45x8

Chins 30 total reps/2 sets
Biceps 3 sets of 10
Abs 4 sets of 8

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EvanDunn


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Week 2 Day 3

Squat
70(154)x5
100(220)x5
120(264)x5
150(330)x2
185(407)x2
loose sz 40 Titan - 2 sizes up from comp
195(429)x4 - straps down to get it seated
215(474)x3 - straps up
225(496)x3
240(529)x2

Bench - "speed" paused - mini+2 chains per side 100ish at top?
60(132)x3
60(132)x3
65(143)x3
65(143)x3
70(154)x3
70(154)x3
70(154)x3
70(154)x3

Front Squat
65(143)x5
85(187)x5
90(198)x3
102.5(225)x3
115(254)x3
90(198)x3

Abs




-- Edited by EvanDunn at 20:40, 2008-11-22

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EvanDunn


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Week 2 Day 4

Floor Press + 2 chains per side (70-80lbs) - med grip
70(154)x5
77.5(170)x5
82.5(181)x5
87.5(193)x5
92.5(204)x3
100(220)x2
105(232)x3
107.5(237)x3
85(187)x5
70(154)x5

Deadlifts - beltless
120(264)x3
170(374)x3
170(374)x3
180(396)x3
190(418)x3
200(440)x3
205(452)x3
205(452)x1

Leg Press
Pull ups
Abs

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Andrew Hollenbeck


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Leg Press? Really Evan? haha just playing man, sick floor presses! I wish I could do them but a floor press to me is about a 1 board, maybe 1/2 board even.

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EvanDunn


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Andrew Hollenbeck wrote:

Leg Press? Really Evan? haha just playing man, sick floor presses! I wish I could do them but a floor press to me is about a 1 board, maybe 1/2 board even.



Haha yeah leg press, I was supposed to do overheads, but I had a sharp pain in my right shoulder, I had an impingement before from baseball, and I'm always a little leary when I get that pain, so I didn't want a bar on my back or in my hands, so I just hit the ol leg press haha

Floor press for me is a good 2 board 



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EvanDunn


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Week 3 Day 1 3/4

Squat - raw
70(154)x5
100(220)x5
125(275)x5
145(319)x3
155(341)x3
162.5(359)x3
167.5(371)x3
175(384)x2
180(396)x2
190(418)x2
200(440)x1
175(384)X3

Bench - raw comp
70(154)x5
90(198)x5
100(220)x5
105(231)x3
110(242)x3
115(253)x3
122.5(270)x1
110(242)x2
100(220)x3

Deadlifts - conventional beltless
70(154)x5
120(264)x3
140(308)x5
175(384)x4
190(418)x3
200(440)x3

Bent Rows
Abs




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EvanDunn


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Week 3 Day 2

Bench - comp
70(154)x5
90(198)x5
110(242)x2
125(275)x3 - 2 board
140(308)x3 - 2 board - loose shirt
145(319)x3
152.5(335)x3
160(354)x2
172.5(379)x1
177.5(391)x1

Deadlift - beltless
120(264)x3
140(308)x5
180(396)x3
195(429)x3
215(474)x2
225(496)x2
240(529)x1 - felt a pull on my adductor, so I thought I'd be smart and stop here, things were going so well too. I think I'll drop the lighter pulls on monday, as the incresed volume on an already bad leg is a bad idea.

Bench - close grip 3 board
70(154)x3
100(220)x5 - 3 board
110(242)x5
117.5(258)x5
125(275)x3
125(275)x3

Reverse Hyper
3x10
Abs
3x10

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Andrew Hollenbeck


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391 bench looks solid, so does the deadlift man. It's too bad you hurt your hip again because your pull is getting nasty!

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