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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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Week 5 Day 4

Deadlift - reverse green band from chin..5'4-5'5ish (25kg off bottom)
70(154)x3
125(275)x3
150(330)x3
175(385)x3
205(452)x3
225(496)x2
255(562)x2
275(605)x2
240(528)x2
225(496)x2

Floor Press - med grip w/3 chain per side
70(154)x5
90(198)x5
100(220)x4
105(231)x3
95(209)x3
80(176)x5

Upper back
Biceps
Abs

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Andrew Hollenbeck


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605x2? cmon evan man up! haha just kidding man great lift! nice floor presses too man! 230 is good for them!

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Tony Parrella


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nice pullin there

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EvanDunn


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Andrew Hollenbeck wrote:

605x2? cmon evan man up! haha just kidding man great lift! nice floor presses too man! 230 is good for them!


 

Floor Presses are definatly a weakness for me, really helping my shirted bench though. The 120lbs of chain definatly makes them a lot harder 



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Little D.J.


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evan whats up there brother! Long time bro!
Lookin strong bro, ill be over here now so we can keep in touch!

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EvanDunn


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Hey David, whats going on man, long time no talk.
Start up a log, haven't seen you on msn for awhile, whats new?

Training is going well, considering I'm somewhat working around an adductor tear I got at worlds..but I think it's healed now, just some scar tissue built up that causes pain from time to time

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EvanDunn


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Week 6 Day 1 SBS

Squat - belt/wraps
70(154)x5
125(275)x5
145(319)x3
170(376)x2 - belt
185(408)x3 - loose wrap
200(440)x3
215(473)x1
220(484)x2
205(452)x2

Bench - raw comp
70(154)x5
85(176)x4
97.5(215)x3
97.5(215)x3
112.5(247)x3
112.5(247)x3
122.5(270)x2
122.5(270)x2
112.5(247)x3
112.5(247)x3
105(231)x4
97.5(215)x6
85(176)x8
70(154)x10

Squat - ssb
80(176)x5
100(220)x5
130(286)x5
stopped there

Deadlifts just screwing around with form
140
160
180
200 singles

Reverse Hyper
10x3 sets

Back/hip (same pain from before) was really sore when I woke up this morning, was hard to get out of bed/walk. I stretched and foam rolled the heck out of my glutes, hamstrings, IT bands, and adductors and it was bareable so I went into the gym..warmups felt alright, but tight in my back. On my set with 473, something locked up in the bottom, so I did a single instead of triple, stretched a bit more, went to 220 to at least tie my PR with that weight, double was easy, but extremely uncomfortable. Cut ssb squats short as they were brutal on that area. Luckily it's my light deadlift week, and the suit should help on friday's squats, then a deload week next week, lots of ibuprofen and stretching for me

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Little D.J.


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Yo evan. I don't know if maybe you a new email addy. I tried writing you a few times on msn, but you didn't respond, i figured you were either busy/away from your computer or something!
Yea man i hear ya on that adductor tear, thats stinks bro sorry to hear the bad news, but hey this sport we chose aint exactly a sport for wimps right!!!! A few aches and pains here comes when you sign up for powerlifting haha!
My training is seriously almost literally straight from ed coan's book. Straight progressive overload. Ill keep everyone posted when ihit pr's but there is nothing to write in a log lololol! Its just week 1 for 8's week 2 for 7's and so on and so forth!!!!!
Did a meet back on october 5th i think it was a usapl in albany did a 665/470/620....kinda cruddy numbers need to get em up big time. Ill write u next time i see u on msn bro. Hopefully theres not just a glitch in our comps, that happens to some ppl i chat with on there sometimes

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EvanDunn


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Week 6 day 2 BDB

Bench - loose shirt/1board
70(154)x5
90(198)x3
105(231)x3
120(264)x3 - 2 board
135(297)x3 - 2 board
140(308)x3 - shirt on/1bd
150(330)x3
160(354)x2
170(376)x2
155(341)x3

Deadlift
120(264)x3
140(308)x3
175(385)x3
195(418)x3
205(452)x2
220(484)x2
240(528)x2
210(462)x2
190(418)x3

Bench - 3 board close grip
70(154)x5
105(231)x5 - board
120(264)x5
135(297)x5
140(308)x3
125(275)x5
115(253)x5

Reverse Hyper
10x3 sets 60kg

Pulldowns
10x5
Kettlebell swings
50x3
Abs
10x3



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Andrew Hollenbeck


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375x2 1 board??? uh oh!! i better step it up cuz your bench is coming!!! As always, nice pulling!

for the 3 boardds...you only go up to 85% on them right? because they are the supplement? just checking b/c it looks like the weights are lower than what they could be for you.

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EvanDunn


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Yeah I don't go heavy at all with them really...between 75-85%, try to keep the reps between 3 and 6. I do them with a pretty close grip too, so it's still a fairly long range of motion for me. About a 15-20kg difference between these with a close grip, and with a competition grip

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EvanDunn


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Week 6 Day 3 SB

Squat - loose bottoms/wraps
70(154)x5
120(264)x5
145(319)x4
190(418)x3 - bottoms/wraps
205(452)x3
220(484)x2
240(528)x3
250(551)x1
225(496)x2

Bench
75(165)x3
75(165)x3
75(165)x3
75(165)x3
75(165)x3
85(187)x3
85(187)x3
85(187)x3

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EvanDunn


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Posts: 92
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Week 6 Day 4 DBD

Deadlift - standing on 2 mats/beltless
120(264)x3
140(308)x3
160(352)x3
175(384)x2
175(384)x2
175(384)x2

Floor Press - 3 chains/med grip
70(154)x5
85(187)x5
95(209)x3
105(231)x3
107.5(237)x2
95(209)x3
85(187)x3

Deadlift - reverse green bands (-25kg) beltless
120(264)x3
150(330)x3
187.5(412)x3
205(452)x3
230(507)x3
230(507)x3
230(507)x3

Reverse Hyper
Abs

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EvanDunn


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Week 7 Day 1/2 SBDB
missed monday and wednesday's training due to travel..or more like sitting in an airport
slept 6-7 hours out of 75 so this day was rough

Squat - belt/wraps
65(132)x5
100(220)x5
140(308)x5
160(353)x3
180(396)x5
195(428)x3 belt/wraps
195(428)x3
185(407)x5

Bench - loose shirt/2 board
60(123)x5
80(176)x5
100(220)x5
115(253)x5
120(264)x3
140(308)x2 - 2board
150(330)x3 - loose shirt
160(353)x3
165(364)x3

Deadlifts - loose bottoms
140(308)x3
182.5(402)x3
210(462)x3
220(484)x2
240(530)x2
250(551)x3
260(573)x2
275(605)x1 - straps up
285(628)x1
240(530)x2 - bottoms
230(507)x2

Bench press - 3 board
100(220)x5
120(264)x5
130(286)x5
142.5(314)x5
120(264)x5

Pull ups
Abs

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EvanDunn


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Catching up a bit..kind of hectic around christmas, training didn't go by the plan so much

Week 7 Day 3

Squat - suit bottoms/wraps
70(154)x5
100(220)x5
145(319)x5
180(396)x3
205(452)x3 - sb+wraps
225(496)x3
250(551)x2
265(584)x2
225(496)x3

Bench - raw
65(132)x3
85(187)x3x8 sets

Bunch of random assistance, trained at a fitness center today

Week 7 Day 4

Deadlift (titan suit bottoms)
100(220)x3
140(308)x3
180(396)x3
200(440)x3
220(484)x3
230(507)x2
250(551)x2
270(594)x2
285(628)x1 huge straps down PR
240(528)x2
215(473)x2

Bench - 2 board
60(132)x5
80(176)x5
100(220)x5
120(264)x5
130(286)x3
140(308)x3
145(319)x3
150(330)x3 PR
130(286)x3
120(264)x3

pull ups
abs

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