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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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trainings looking pretty good. I think this 5 week peak is a pretty nasty setup so hopefully it works for you. I'll find out how well it works for me in a couple weeks.

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EvanDunn


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Week 1 Day 2 of Peak

Bench - loose nxg+ shirt
70(154)x5
85(187)x4
100(220)x3
125(275)x3 - 2 board
140(308)x3 - shirt on
150(330)x3
150(330)x3

Deadlift - nxg+ suit
120(264)x3
140(308)x3
180(396)x3
210(462)x3 - suit bottoms
210(462)x3
230(507)x2
230(507)x2
240(528)x2 - straps up

Bench - 3 board med grip
70(154)x5
105(231)x5 - 3 board
120(264)x5
127.5(281)x5
132.5(292)x5

Back Extension
bwx8
15kgx8
15kgx8
15kgx8

Purple Band Pressdown
25, 25

Bent over Row
70kg(154)x8
90kg(198)x8
90kg(198)x8

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EvanDunn


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Week 1 Day 3

Squat - belt/wraps
70(154)x5
120(264)x5
145(319)x4
170(374)x3 - b/w
180(396)x3
180(396)x3
192.5(423)x3
192.5(423)x3

Bench - med grip
70(154)x5
85(187)x4
90(198)x4
90(198)x4
90(198)x4
90(198)x4

Leg Press
10x4 sets

Face Pulls
15x3

Abs
10x3

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EvanDunn


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Week 1 Day 4

Squat - shirted 2 board
70(154)x5
85(187)x4
100(220)x3
130(286)x3 - 2 board
155(341)x3 - shirt on
165(365)x2
170(374)x2
170(374)x2

Deadlift + 80lbs chain
120(264)x3
145(319)x3
175(384)x3
195(428)x2
210(462)x2
210(462)x2
210(462)x2

Abs

Reverse Hypers

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EvanDunn


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Week 2 Day 1

Squat - suited
70(154)x5
120(264)x5
145(319)x4
170(374)x3 - wraps
195(428)x3 - wraps
215(474)x2 - suit bottoms
230(507)x2
245(540)x2
260(573)x2 - straps up

Bench - raw, ring on ring
70(154)x5
85(187)x4
100(220)x3
105(231)x3
110(242)x3
115(253)x3
115(253)x3

Romainian Deadlifts
100(220)x8
100(220)x8
100(220)x8

GHR
Bwx8
mini bandx8
mini bandx8
mini bandx8

Band Pressdowns
20,20,20

http://www.youtube.com/watch?v=YQe7z2j7WC0

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EvanDunn


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Week 2 Day 2

Bench - shirted
70(154)x5
85(187)x4
100(220)x3
120(264)x2
135(297)x3 - shirt on
145(319)x3
152.5(335)x3
160(352)x2
160(352)x2

Nothing touched, chest plate on this shirt is way too small, I'll take the sleeves in on my looser shirt and use that, I can without having to compromise form in that.

Deadlifts - suited
120(264)x3
150(330)x3
195(428)x3
215(474)x3 - add belt and suit bottoms
230(507)x2
245(540)x2
255(562)x2 - straps up
270(594)x1
270(594)x1

Deadlifts were quite easy

Lats
Triceps
Abs
Kettlebell swings

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EvanDunn


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Week 3 Day 3

Squat - b/w
70(154)x5
120(264)x5
145(319)x4
175(384)x3 - wraps
195(428)x3
200(441)x3
210(462)x2
210(462)x2

Bench - med grip
70(154)x5
85(187)x4
102.5(225)x4
102.5(225)x4
112.5(247)x4

Lats
10x5
Flyes
10x5
Upper Back
10x3

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EvanDunn


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Posts: 92
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Week 2 Day 4

Bench - shirted/2bd
70(154)x5
85(187)x4
100(220)x3
120(264)x2
135(297)x3 - 2board
152.5(335)x2 - shirt
162.5(357)x2
172.5(379)x2
172.5(379)x2

Deadlift - w/4 chains (80lbs)
120(264)x3
140(308)x3
170(374)x3
205(452)x2
205(452)x2 - belt
225(496)x2
225(496)x2

some light assistance crap

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EvanDunn


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Posts: 92
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Week 3 Day 1

Squat - suited
70(154)x5
120(264)x5
145(319)x4
170(374)X3 - wraps
210(462)x2 - suit bottoms
225(496)x2 - suit bottoms
240(528)x1 - suit bottoms
255(562)x1 - straps up
270(594)x1 - straps up
282.5(622)x1 - straps up

Bench - raw, ring on ring grip
70(154)x5
85(187)x4
100(220)x3
105(231)x3
112.5(247)x3
125(275)x2
125(275)x2
140(308)x2 (supposed to do boards with this weight, but forgot to use the boards, haha oh well)
140(308)x3 - 2board
145(319)x3 - 2 board

Reverse Hyper
3x10
Rows
5x10
Triceps
4x10
Abs
3x20

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EvanDunn


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Posts: 92
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Week 3 Day 2

Bench - shirted, 42 Katana
70(154)x5
85(187)x4
100(220)x3
120(264)x2
130(286)x2 - 2 board
140(308)x2 - shirt no touch
150(330)x2 - no touch
157.5(345)x1 - no touch
165(364)x1 - no touch - less than an inch away
165(364)x1 - same

Deadlift - 36 super+
120(264)x3
170(374)x3
210(462)x2
225(496)x2 - suit bottoms
240(528)x1 - straps up
255(562)x1
275(606)x1
285(628)x1 - not very much pop from the super
switched to my metal viking squatter
225(496)x1 - straps up
255(562)x1
280(617)x1 - much better

Lats
5x10
Triceps
5x10
Hamstrings
5x10

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EvanDunn


Veteran Member

Status: Offline
Posts: 92
Date:
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Week 3 Day 3

Squat - belt/wraps
70(154)x5
120(264)x5
145(319)x4
170(374)x3 - wraps
192.5(423)x3
205(452)x3
227.5(501)x2
232.5(512)x2

Bench - close grip
70(154)x5
90(198)x4
90(198)x4
90(198)x4
90(198)x4

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Anonymous

Date:
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Nice squats man! That a pr on the 512x2 set?

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Andrew Hollenbeck


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Posts: 316
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damn evan, nice b/w squats!

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EvanDunn


Veteran Member

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Posts: 92
Date:
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Week 3 Day 4

Bench - 42 Katana
70(154)x5
90(198)x4
100(220)x3
120(264)x2
145(308)x3 - 2 board/shirt
160(352)x2 - 1 board/shirt
165(365)x1 - chest
165(365)x1 - chest

Deadlift
120(264)x3
140(308)x3
190(418)x3
205(452)x2
205(452)x2 - belt
225(496)x3 - from mid shin
255(562)x2
275(605)x2

Abs
Upper back

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EvanDunn


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Posts: 92
Date:
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Week 4 Day 1 and 2

Monday
Squat - suit/wraps
70(154)x5
120(264)x5
145(319)x4
175(384)x3 - wraps
210(462)x2 - suit bottoms
225(496)x2
245(540)x1
265(584)x1 - straps up
285(628)x1

Bench - raw pinky on ring
70(154)x5
90(198)x4
100(220)x3
105(231)x3
112.5(247)x3
112.5(247)x3
112.5(247)x3

Some assistance stuff

Wednesday

Bench - shirt
70(154)x5
90(198)x4
100(220)x3
125(275)x3 - 2 board
145(319)x2 - shirt/2board
152.5(336)x2 - 1 board
160(352)x1
160(352)x1

Deadlifts - nxg+ suit
120(264)x3
180(396)x2
210(462)x2 - suit bottoms
225(496)x2
250(551)x1 - straps up
275(606)x1
275(606)x1
275(606)x1 - opener

Assistance

Lats
Upper Back
Abs

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