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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 didn't hurt it again, it still hasn't healed haha. It's not sore now, I just felt a pull on it with the 240kg, and decided that it would be smarter to just stop there instead of risking injuring it again.
I've decided to do my heavy pulls on week 2 of my 3 week blocks, and squat and bench on week 3 to split them up a bit

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EvanDunn


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Week 3 Day 3

Squat
70(154)x5
120(264)x5
140(308)x3
165(365)x3
195(429)x3 - loose suit no wraps
210(462)x3
220(484)x2
240(528)x2
250(551)x1 - strap ripped when I was in the bottom, planned on a double, but meh

Bench - 2 chains + mini (?? at top)
60(132)x3
60(132)x3
70(154)x3
70(154)x3
75(165)x3
75(165)x3
75(165)x3
75(165)x3

Front Squat - beltless
60(132)x3
80(176)x3
90(198)x3
100(220)x3
107.5(237)x3
120(264)x3

Good workout I suppose, suit I am wearing is 6 sizes bigger than my comp suit, I could have had 3 with the 551, but with one strap, not worth the risk

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EvanDunn


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Week 3 Day 4

Floor Press med grip + 2 chains per side
70(154)x5
80(176)x5
90(198)x5
100(220)x3
105(231)x2
110(242)x2
100(220)x5
90(198)x5
80(176)x5

Deadlift - beltless
120(264)x3
140(308)x3
160(352)x3
180(396)x2
190(418)x2
200(440)x2
205(452)x1

Overhead Press w/fat bar (bar is around 35kg or so I'm told)
35kg(77)x8
55(121)x8
65(132)x8
70(154)x6

Reverse Hyper
40(88)x10
60(132)x10
80(176)x10

Abs

End of my first 90%+ week, I didn't do that many lifts above 90, as it's the first one I've done, so I just wanted to feel it out a bit, everything went well, decrease in volume/intensity next week. One thing I am changing though is my 90% deadlift week will be week 2



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Jonathan Stewart


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EvanDunn wrote:


Overhead Press w/fat bar (bar is around 35kg or so I'm told)
35kg(77)x8
55(121)x8
65(132)x8
70(154)x6


 EliteFTS listed it at 75lbs, so yah ~35kg



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EvanDunn


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Week 4 Day 1 (Deload week of sorts, not a true deload but a decrease in volume/intensity)

Squat - beltless
70(154)x5
120(264)x5
140(308)x5
147.5(324)x3
155(341)x3
162.5(358)x3
167.5(370)x2
167.5(370)x2
155(341)x4

Bench - raw pinky on ring
70(154)x5
85(187)x5
92.5(203)x5
97.5(214)x4
102.5(225)x4
107.5(237)x3
112.5(248)x2
100(220)x3

SSB - beltless (bar is 32.5kg..round down to 30 for ease)
80(176)x5
100(220)x5
120(264)x5
130(286)x3
140(308)x3
150(330)x3

Reverse Hyper - light
40kgx10x3 sets

Abs

I really liked the ssb squats, felt it a lot in my upper/mid back, I'll keep them in for this 3 weeks and see how everything feels at the end, but they may be a Dead Assistance keeper.

-- Edited by EvanDunn at 18:47, 2008-12-01

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EvanDunn


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Week 4 Day 2

BDB

Bench
70(154)x5
90(198)x5
120(264)x3 - 2 board
140(308)x3 loose shirt/1board
147.5(324)x3 1 board
152.5(335)x3 - 1 board

Deadlift
120(264)x3
140(308)x3
175(386)x3
195(428)x3
205(452)x2
215(474)x2
220(484)x2
230(507)x1
210(462)x2

Bench - close grip 3B
70(154)x5
100(220)x5
110(242)x5
115(253)x6
120(264)x6



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Jonathan Stewart


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EvanDunn wrote:

Week 4 Day 2

BDB

Bench
70(154)x5
90(198)x5
120(264)x3 - 2 board
140(308)x3 loose shirt/1board
147.5(324)x3 1 board
152.5(335)x3 - 1 board

Deadlift
120(264)x3
140(308)x3
175(386)x3
195(428)x3
205(452)x2
215(474)x2
220(484)x2
230(507)x1
210(462)x2

Bench - close grip 3B
70(154)x5
100(220)x5
110(242)x5
115(253)x6
120(264)x6


 

How did the shirted 1BD's feel, loose F6?



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EvanDunn


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Felt good, still getting used to lifting off myself, it drops my arch a bit, and I've been clipping the pins a bit because of having to set up so close, but the weight feels really easy. Yeah loose F6

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Andrew Hollenbeck


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liftin looks good man, im extra jealous you got access to an SSB!

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EvanDunn


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Week 4 Day 3 SB

Squat
70(154)x5
120(264)x5
140(308)x3
165(365)x3 - belt
190(418)x3 - 40nxg+ suit bottoms
200(440)x3
210(462)x3
220(484)x2
230(507)x2
200(440)x3 - wraps
195(428)x3

Bench + choked purple
70x3
70x3
70x3
70x3
75x3
75x3

Flys
10x5
Abs
10x3



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EvanDunn


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Week 4 Day 4 DBD

Deadlift - sumo standing on 3 inch mats/beltless
70(154)x3
120(264)x3
145(319)x3
155(341)x3
170(374)x3
170(374)x3
170(374)x3

Floor Press - med grip w/3 chain (120)
70(154)x5
80(176)x5
87.5(193)x4
92.5(203)x3
97.5(215)x3
80(176)x5

Reverse band Deadlift (green bands, took off 25-30kg at bottom, zero at lockout) /beltless
155(341)x5
195(428)x4
210(462)x3
230(507)x3
240(529)x2
250(551)x2
250(551)x2
250(551)x2

Reverse Hyper
10x3
Abs
6x4

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EvanDunn


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Week 5 Day 1 SBS 3/3

Squat - raw
70(154)x5
120(264)x5
140(308)x5
155(341)x4
165(365)x3
175(386)x3
182.5(402)x3
190(418)x2
170(374)x2

Bench - raw pyramid
70(154)x5
85(187)x4
97.5(215)x3
97.5(215)x3
112.5(247)x3
112.5(247)x3
105(231)x4
90(198)x6
77.5(171)x8

SSB squats - beltless
80(176)x5
100(220)x5
120(264)x5
130(286)x5
140(308)x3
150(330)x3

Biceps
Abs

Had a really bad cold yesterday and today, sinuses were wanting to burst during squats, hard to breathe..weights didn't feel as easy as they normally would, but under the circumstances everything went well


-- Edited by EvanDunn at 18:50, 2008-12-08

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EvanDunn


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Week 5 Day 2 BDB

Bench
70(154)x5
100(220)x5
120(264)x3 - 2bd
130(286)x3 - 2bd
140(308)x3 - 2bd
147.5(324)x2 - 1bd loose shirt
155(341)x2 - 1bd
162.5(359)x2 - 1bd
140(308)x3 - 1bd

Deadlift - raw
140(308)x5
170(374)x3
190(417)x3
205(452)x3
215(473)x3
220(484)x2
240(528)x2
250(551)x1
260(573)x1
200(440)x2

Bench - close grip 3 Board
70(154)x5
100(220)x5 - 3bd
110(242)x5
120(264)x5
130(286)x5
135(397)x5
120(264)x5

GHR
8x3 sets
Reverse Hyper
10x3 sets

Alright day considering, still have this cold, could have done 2-3 on the 250 and 260, I was feeling my hip/low back where I injured it before, so that made me a little apprehensive. some ibuprofen and stretching tonight, should be fine for Friday's squats

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Andrew Hollenbeck


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is that 573 beltless? nice pull regardless!

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EvanDunn


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Week 5 Day 3

Squat
70(154)x5
120(264)x5
140(308)x3
170(374)x1
195(428)x2 - loose suit, straps down
205(452)x3
215(473)x3
247.5(545)x2
230(507)x2

Bench + doubled minis
70(154)x3
70(154)x3
70(154)x3
70(154)x3
70(154)x3
70(154)x3

Olympic Squat (beltless high bar)
70(154)x5
120(264)x5
135(297)x5
145(319)x5
150(330)x5
140(308)x5

Abs
10x5 sets


My cold is starting to pass, still coughing and congested, but my body doesn't feel weak anymore, 545x2 is a PR in loose bottoms, next week I'd like to hit 562-570x2 in same bottoms, we'll see. Also lots of stretching for hips, glutes, upper back, foam rolling for IT band, adductors etc, getting ready for deads tomorrow, felt something in my hip/groin last dead day, just want to make sure I'm nice and limber going into the workout.

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