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Post Info TOPIC: Evan's Training Log
Andrew Hollenbeck


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RE: Evan's Training Log
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585x2 straps down squat...628 straps down deadlift...330 raw 2 board...WOW! It must be all the christmas beer and cookies workin!

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EvanDunn


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Week 8 Day 1 SBS

Squat - b/w
60(132)x5
100(220)x5
120(264)x5
140(308)x3
170(374)x2
180(396)x2
190(418)x3 - b/w
205(452)x3
205(452)x3
190(418)x3
170(374)x3 - beltless

Bench - 1 board/comp grip
60(132)x5
80(176)x5
100(220)x5
120(264)x3
130(286)x3
135(297)x3
140(308)x3
130(286)x3
125(275)x3

Front Squat w/clean on first
60(132)x3
80(176)x3
80(176)x3
80(176)x3
100(220)x3
100(220)x3
100(220)x3
snatch w/ overhead squat
60(132)x3
60(132)x3
80(176)x3
90(198)x1

(I should do an olifting meet haha)

Chin ups
Abs

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Tony Parrella


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nice work there dunner

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EvanDunn


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Week 8 Day 2 SBDB

Squat
60(132)x5
100(220)x5
120(264)x3
140(308)x3
140(308)x3
160(352)x3
160(352)x3

Deadlift - nxg+ straps down
100(220)x3
140(308)x3
180(396)x3
210(462)x3
220(484)x3
240(528)x2
260(573)x1
270(594)x1 - add suit+belt
285(628)x1
295(650)xmiss at knee's
295(650)xmiss about 1/2 inch from lockout
(I really think if I was pulling these at my home gym I would have nailed them, at the gym I'm training at, it's very slippery for sumo pullers, and I've been wetting my socks and pulling sock foot, although I'm still slipping on a lot of my reps)

Bench - loose shirt/2board
60(132)x5
80(176)x5
100(220)x5
125(275)x3
140(308)x3 - add shirt and 2 board
150(330)x3
160(352)x3
170(374)x3
182.5(402)x1

3 Board - raw
100(220)x5
120(264)x5
140(308)x3
150(330)x3
155(341)x3
120(264)x5



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EvanDunn


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Week 8 Day 3 SBS

Squat - 36 super+ straps down
60(132)x5
100(220)x5
140(308)x3
160(352)x3
180(396)x3
200(440)x3 - suit bottoms+belt
225(496)x2 - add wraps
250(551)x2
265(584)x2
272.5(601)x2 PR
250(551)x2

Bench
60(132)x3
65(143)x3
70(154)x3
75(165)x3
80(176)x3x3
75(165)x3
70(154)x3
65(143)x3
60(132)x3

Rack Squat - 1/2 height/beltless
120(264)x3
140(308)x3
180(396)x3
200(440)x3
225(495)x3x2

Abs
15x3




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Jonathan Stewart


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Good squatting, 300 by Nationals shouldn't be a stretch.

Bench was against bands?


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EvanDunn


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Week 9 Day 1 SBS

Squat - b/w
60(132)x5
100(220)x5
140(308)x3
165(365)x3
190(418)x3 - belt
200(440)x3 - wraps
210(462)x2
220(484)x2
215(473)x2
200(440)x3

Bench - pinky on ring
60(132)x5
80(176)x5
100(220)x5
110(242)x5
115(253)x3
120(264)x3
115(253)x3
110(242)x3
100(220)x5

Squat - high bar
60(132)x3
100(220)x3
120(264)x3
140(308)x3
150(330)x3
160(352)x3
140(308)x3
140(308)x3
120(264)x3
100(220)x3

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EvanDunn


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Week 9 Day 3 (making up for missing Wednesday's shirt bench and light deadlift)

Squat - 36 centurion
70(154)x5
120(264)x5
140(308)x3
175(386)x3
195(428)x2 - belt
205(452)x3 - suit bottoms
225(496)x2 - add wraps
245(538)x1
265(584)x1 - straps up
280(617)x1
290(638)x1

Bench - loose nxg+ shirt
70(154)x5
90(198)x5
100(220)x5
125(275)x3
145(319)x2 - shirt/2bd
165(365)x2
175(386)x2
185(407)x2
160(352)x1 - chest
170(374)x1 - chest

Deadlift - beltless
70(154)x3
125(275)x3
175(386)x3
205(452)x3
205(452)x3
205(452)x3

DB Press
Chin ups
Abs

Suited squats were all parallel, the suit really locks up at parallel, 265 and 290 stopped at the same spot, I basically pause squatted them all, really happy with the speed though. They were all very easy

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Tony Parrella


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good stuff evan, squats looked good just gotta break the suit in a little more. Had a question for you- i just got my do-win olympic shoes and i know you squat in similar shoes. do you have to alter your form any different because of the heel height? thanks bro

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EvanDunn


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Hey Tony, thanks for the compliment.
I don't find I have to alter form at all, if anything when I squat in a flat shoe I feel really off balance and just awkward.
I'm not a wide squatter by any means, so that may have something to do with it. I'm right around shoulder width, toes turned out a lot

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EvanDunn


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Week 10 Day SBS

Squat - suit bottoms/wraps
70(154)x5
120(264)x5
150(330)x3
185(407)x2
210(462)x2 - bottoms/wraps
220(484)x2
230(507)x2
240(528)x2
240(528)x2

Bench - comp+2 chain per side (approx 80lb)
70(154)x5
90(198)x5
100(220)x5
105(231)x3
110(242)x3
115(253)x2
115(253)x2
105(231)x3

Squat - reverse band (purple, approx 10-15kg out of bottom)
70(154)x5
125(275)x4
175(384)x4
195(428)x4
210(462)x4
210(462)x4 - belt

GHR
10x3 sets
Abs

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EvanDunn


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Week 10 Day 2 DBD

Deadlift - standing on 3 mats, beltless
120(264)x3
140(308)x3
155(341)x3
170(374)x2
170(374)x2
175(385)x2
175(385)x2
175(385)x2

Bench Press - med grip
70(154)x5
80(176)x4
90(198)x3
105(231)x5
105(231)x5
105(231)x5
105(231)x5

Deadlift + 4 chains (approx 80lbs)
140(308)x3
170(374)x3
195(428)x3
200(441)x2 - belt
205(452)x2
212.5(467)x2
220(484)x2
230(507)x2

Goodmornings - deadlift stance - beltless
70(154)x5
90(198)x5
110(242)x5
110(242)x5
110(242)x5

Abs
10x3

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Tony Parrella


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EvanDunn wrote:

Hey Tony, thanks for the compliment.
I don't find I have to alter form at all, if anything when I squat in a flat shoe I feel really off balance and just awkward.
I'm not a wide squatter by any means, so that may have something to do with it. I'm right around shoulder width, toes turned out a lot


Yeah im about the same stance wise, raw im shoulder width and geared a little wider than that.  i have been squatting in otomix hightops which have a slight heel but since i am mostly a quad squatter i figured id give olympic shoes a try.  Thanks again



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EvanDunn


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Week 10 Day 3 - SBB

Squat - belt/wraps
70(154)x5
120(264)x5
145(319)x4
160(352)x3
175(386)x3 - belt/light wrap
180(396)x3
185(407)x3
190(418)x3
200(441)x3

Bench - loose shirt/1 board
70(154)x5
90(198)x4
100(220)x3
125(275)x3
145(319)x3 - shirt+1board
155(341)x3
170(374)x3
180(396)x2 PR

3 Board
125(275)x5
140(308)x3
145(319)x3
150(330)x3

Back Extensions
8x4
Abs
10x4

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EvanDunn


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The last 3 days of training

Monday

Squat
60kg(132)x5
100kg(220)x5
140(308)x5
165(365)x5
175(386)x5 - belt/wraps
180(396)x5
185(407)x5
190(418)x5

Bench - med grip
60(132)x5
80(176)x5
100(220)x5
105(231)x5
110(242)x5
105(231)x5
100(220)x5

Squat - rack 1/2 squat, belt
140(308)x4
180(396)x4 - belt
200(440)x4
220(484)x4
220(484)x4

Triceps
8x5
Dumbell Press
10x5
Abs
10x3

Tuesday -

Deadlift - standing on 2" mats
100(220)x3
137.5(300)x3
167.5(371)x3
167.5(371)x3
182.5(402)x2
182.5(402)x2
182.5(402)x2
182.5(402)x2

Incline Bench - med grip
60(132)x4
75(165)x4
85(187)x4
85(187)x4
85(187)x4

Back extensions
10x4
Upper Back
10x5 (light)

Wednesday -

Deadlift w/one stop below knee, then lockout
100(220)x3
140(308)x3
167.5(371)x3
195(428)x3
195(428)x3
205(452)x2
205(452)x2
205(452)x2

Bench - wide grip
60(132)x5
80(176)x5
100(220)x5
105(231)x2 - paused
105(231)x2
105(231)x2
105(231)x2
105(231)x2

Deadlifts - comp w/belt
100(220)x3
140(308)x3
180(396)x3
210(462)x3
210(462)x3
225(496)x2
225(496)x2
225(496)x2
225(496)x2
225(496)x2

Push ups close grip
20x5
Dumbell ext
8x5
Seated Goodmornings
60(132)x5x5



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