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Evan Dunn

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Evan's Training Log
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After some nagging from an unamed member, I decided I'd start up a log, that and I always seem to mangle my training books.

Right now I am recovering from a rotated pelvis, pinched nerve, sore adductor, and who knows what else, so the training volume is definatly down, just trying to get my CNS up to snuff for Worlds in 2 weeks time.

Yesterdays training
lots of foam rolling of the injured area, some light dynamic stretching

Squat (in kg)
70x5
100x5
120x3
160x3
suit on (titan super+)
210x1 - straps down
240x1 - straps up no depth
260x1 - planned opener, depth
272.5x1 - planned second, depth

Bench (my arch is minimal right now due to the hip issue)
70x5
100x5
110x3
125x3 - 3 board
135x1 - 3 board
145x1 - shirt on, 2 board
155x1 - 1 board
165x1 - chest, helicoptered on my coming off the chest
Thats it for the Katana, I have had very slim success in it, back to the F6

Deadlift
120x3
175x3
225x1
255x0 I was using straps instead of mixed grip due to the torque on my right side..lined the straps up unevenly as I really have no experience with them, dropped it
255x1 - suit on
275x0 - easy pull, hips/glutes just not firing, have to figure this out

It seems like my glutes aren't firing at all, I'm ripping the weight up right to where I'd fire my hips through and throw my shoulders back, but all thats happening is I'm getting hung up leaning out over the weight.
Any suggestions?


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Jonathan Stewart


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Nagging? Come on, you know its in your best interests. Nice squat for once.

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EvanDunn


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Monday
Raw Squat+BP

Squat
70x5
100x5
125x5
142.5x5
165x3
187.5x3 - belt

Bench - close grip
70x5
85x5
102.5x5
115x5

Deadlift - form work
100x2
145x1x3 sets
190x1x3 sets
205x1

Pulldowns
4x10
Abs
4x8

-- Edited by EvanDunn at 04:12, 2008-10-21

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EvanDunn


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Finally a decent deadlift workout..it's about time, and a huge relief

Bench - medium grip, hands inside rings
with approx 50lbs chain
70x5
90x5
100x3
105x3
107.5x3

Deadlift
125x3
175x3
225x1
255x1 - 46 metal viking
265x1
275x1
285x1

trying to decide what a good opener is..I was thinking 280 would be perfect, but with the unpredictability of my deadlift lately, I'm thinking of going 260 or 265 then a big jump on my second.

Chin ups
5 sets
Dips
5 sets
Hammer Curls
3 sets
Abs
3 sets

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Mike Tuchscherer


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Better to take a big jump than no jump at all.

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EvanDunn


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No Doubt Mike, I normally take big jumps on deads in geared training with the exception of the last few workouts, no reason it won't work at a meet

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Joel Di Battista


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Is that a V-Type Viking you're pulling in Evan? I remember you saying you preferred your Centurion, why have you gone back to the Metal?

I recently a V-Type and I love it to pull in.

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EvanDunn


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My Titan is in at the tailor getting the straps tightened..it wasn't done in time, however it felt really good in the Metal today

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EvanDunn


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Sq - BP - DL

Squat
barx10
70(154)x5
125(275)x5
175(385)x2
215(473)x1 - suit bottoms/wraps
250(551)x1 - straps up - no depth
260(573)x1 - same
265(584)x1 - same, easiest 250+ rep I've ever done

Bench Press
70(154)x5
90(198)x5
110(242)x3
120(264)x1
125(275)x1 shirt on, 2 board
140(308)x1 shirt on, 1 board
155(341)x1 chest
155(341)x1 1 board

Deadlift
120(264)x3
175(385)x3
225(495)x1 suit on
275(605)x0 easy, but lockout issue again...seems to be something with the titan suit, as I didn't have the problem in the metal suit

Pull ups
50 total reps, 3 sets
Abs
bw+50lbs bar, 50 total reps, 4 sets

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EvanDunn


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Sq/BP

Squat - beltles
65x5
100x5
140x3
140x3
140x3
165x2
165x2
185x1

Bench press
70x5
85x5
102.5x3
102.5x3
102.5x3
125x2
125x2

Kettlebell swings
77lbsx50
Abs
bw+50x8x3 sets



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Mike Tuchscherer


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If locking out your pull is a problem, make sure your starting position is good -- back straight, chest up. If your start is good, your lockout should be much easier.

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EvanDunn


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I used to have that problem my hips would rise first, but my start position/form in general has gotten a lot better. I spoke with my chiro again this morning, and he says it sounds like my glute on the right side isn't firing or firing much, as thats the side that was injured, he said the muscles surrounding the area tend to take over to protect/compensate. He reccommended a few bouts of deep tissue massage before I head out, hopefully that fixes things up

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Jonathan Stewart


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Updates...Worlds?

Edit: thought you'd care to elaborate, my bad

-- Edited by Jonathan Stewart at 23:06, 2008-11-12

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EvanDunn


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You already know what happened at worlds dumbass


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EvanDunn


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First training day back

Squat + 60lbs chains
70kgx5
115x5
120x4
127.5x4
142.5x4
155x4

Bench + 60lbs chain
70x5
82.5x5
95x5
97.5x4
100x3
80x6

Deadlift beltless
60x3
115x5
145x5
165x4
185x3
192.5x3
200x3
212.5x3

Bent over rows from the floor
80x5, 90x5, 105x5
Chins
bwx50 reps, 3 sets
Abs
bw+55lbsx3x10

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