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Dan Evans's training journal

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Dan_Evans		Dan Evans's training journal	06-09-2011 @ 18:08
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 11.04.2012 @ 10:12 AM by Dan_Evans I've been powerlifting for just over two and a half years. I recently entered and won my first competition(WSA, just a little Welsh Counties one), and intend on doing the same many times over, but with the BDFPA. I currently have a log elsewhere, though I figure that it could do me some good having another, as the more people that view my log, the more people there are to advise me with me with regards to my training. It also helps that there are some incredible lifters on here, so this will help push me forward. Goals: Squat: 255 Bench: 155 Deadlift: 300 I'll start with today's training. Deads 5x60,100,120,140 3x160,180,200,220 2x240 Belt added 2x250 - PB I figured that in order to use a belt properly, I should use one for my bigger lifts. This felt really good, maybe 260 for two, next week? Speed deads 8x1x160 - Fast fast. My legs straightened out a little too quickly on a couple of the reps. Stiff leg DLs 8x160 8x170 - PB? 8x180 - Definite PB! Not looking forward to either tomorrow, or Thursday's DOMS, at all! Thinking that Friday should involve: 2x2/3x3 squats, 4x6 front squats and a top set of 5 GMs. I look forward to hopefully become a part of the community, helping those who I can(very few), and learning from those who can teach me
JackRevans		...	06-09-2011 @ 19:25
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	impressive, and good work with the SLDL PB today
Dan_Evans		...	06-09-2011 @ 19:36
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Thank you, though I am in the shadow of so many lifters on here - its the reason that I'm here at all! Gunning for a British deadlift record in November, and the SLDLs seem to be helping very well.
JackRevans		...	06-09-2011 @ 19:47
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	you doing a specific program?
Dan_Evans		...	06-09-2011 @ 20:26
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	I basically take ideas from here and there, then put them into a format that suits me. Recently, I've been (very) loosely following Westside. I came across Edd Coan's deadlift program, and figured that it could fit quite well into my training, without any disruption to the layout, so in it went. After this cycle has finished, I'll still be following Westside, but with higher repetitions on the deads, and the addition of squatting each training day, up to a daily max (stole that from James Copping).
Gingy		...	07-09-2011 @ 21:55
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	f**k my life! Another bloody 90kg bloke well into the 600s!? I keep telling myself I'm doing ok and can't wait to get into the 600+s but you bas***ds keep on turning up! It'd be a s**t load easier if you'd all quit and I could just say I'm strong... Seriously though mate, welcome to the site, you've got some cracking numbers
Dan_Evans		...	08-09-2011 @ 18:13
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 08.09.2011 @ 18:14 PM by Dan_Evans Hahaha, cheers Gingy. It may be good to let you know, that when I was 23, my lifts were less than yours, so if anything, you are ahead of me. Training. DE bench 6x3x80kg - probably the most explosive it has ever been. happy. 3.5 inch board press 5x100kg,120,130 3x140 3x150 - PB 155 - PB 160 - PB How the hell I managed this, I do not know. I honestly did not think that I would be hitting this for at least a month, if not two! It flew up, so I am confident that I should get 165 next week. Maybe the latest addition of wrist wraps helped? Military press 3x6x60kg Close grip bench 3x10x80 - Kept it light, as my triceps have been under a lot of pressure, lately. Pronated close grip pull ups 5x6xBW
Dan_Evans		...	09-09-2011 @ 17:23
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squats 5x100,120,140,160 6x180 - Kept the weight relatively low today, though it still happens to be a rep PB (I rarely go above 2 reps, which I need to address). I am definitely feeling the benefit of performing more quad dominant work. Reason being, while squatting, my body would normally 'dump' the weight on to my posterior chain, as my quads were so week, causing me to perform a bit of a 'good morning'. I was much more upright today, and really felt my quads helping to drive the weight. Front squats - Ideally, I'd like to do these after deads, however, if I were to add more exercises into my tuesday workout (deads, and such), then I'd be over doing it. Either way, its still helping. Heads up, my front squat is massively s**t. 8x60,80 5x100,110 - 5x110 is actually a PB! Very poor performance! I have only recently started utilizing them in my workout, if that makes any difference. Leg press 15x200 2x15x250
Dan_Evans		...	12-09-2011 @ 20:35
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Bench 10x100 6x110 5x120 3x135, should have been 4, but my triceps are s**t. Any help with this would be greatly appreciated. Close grip bench to 2 inch board 4x6x100 BOR Cantrememberwhatwasonthebarx4x6 French press 3x6x35kg
Dan_Evans		...	16-09-2011 @ 11:06
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 25.03.2012 @ 19:04 PM by Dan_Evans Summery of the last week's training Monday Bench - 4x135 Tuesday Deadlift - 2x260 Had to stop reaching the top of the second rep, as I genuinely thought that I would have fallen through, if I had carried on. Thursday Bench - 1x145kg Paused PB
Dan_Evans		...	19-09-2011 @ 12:21
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Deadlift Warm up 6*180 5*200 2*220 2*240 - easy! 2*260 - PB! Pretty sure that I will have a third, very soon. Bench Warm up 7*120 - PB! 5*130 - PB, in recent training at least, unsure if I have done this in the past. Unlikely. 2*140 145 150 - PB! Finally! It wasn't that hard, either. Pretty damn pleased with today.
fctilidie		...	19-09-2011 @ 13:08
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	I replied on myprotein already. Nice work!
shanejer		...	19-09-2011 @ 14:16
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	What a strong young man!! Good bench !
Dan_Evans		...	19-09-2011 @ 15:59
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	fctilidie said:I replied on myprotein already. Nice work! Cheers, mate! Pleased to see my bas***d bench-press moving again. shanejer said:What a strong young man!! Good bench ! Hahaha! Dude, you're 3 years younger than me, and much stronger, but thanks lol.
Dan_Evans		...	20-09-2011 @ 14:44
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squat 3x160 - felt so incredibly heavy. 180 200 - holy s**t, I wan't sure that I was going to make this! This is the first time in a while, that I have trained squats the day after dead-lifting. My body will soon get used to this, and the weights will be back up in no time. Close grip bench 3x7x110 - PB (yes, it is still quite s**t). Easy. Pronated close grip pull ups 3x12xBW

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