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Dan Evans's training journal

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Dan_EvansIcon...25-04-2014 @ 17:01 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq
Post Edited: 26.04.2014 @ 11:01 AM by Dan_Evans
Thursday 24/04/2014

Squat (high bar) - 115kg x 8 sets of 3
Bench (paused) - 85kg x 8 sets of 3
SLDL - 225kg x 1, 185kg x 3 sets of 5

Today

Squat (low bar) - 230kg x 1, 187.5kg x 4 sets of 5
Bench (paused) - 137.5kg x 2, 125kg x 4 sets of 5
Deadlift - 155kg x 5 sets of 3

Squats felt awesome, better than it ever has, in fact. The sets of 125kg felt like s**t, but that's because bench is s**t.

Tom Martin's plan for me seems to be working very well Happy

Fin.
Dan_EvansIcon...28-04-2014 @ 21:21 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Squat (low bar) 230kg x 1, 192.5kg x 3 sets of 5 - 230kg was fine, the rest were difficult but good.

Bench (paused) 150kg x 1, 127.5kg x 3 sets of 5 - 150 was very comfortable, the rest were better than the week before, which was a lighter weight.

Deadlift (belt) 160kg x 5 sets of 3

Fin.
Dan_EvansIcon...29-04-2014 @ 19:20 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Squat (high bar) - 120kg x 8 sets of 3
Bench (paused) - 90kg x 8 sets of 3
SLDL - 230kg x 1 - QUICK!
190kg x 3 sets of 5

All good Happy

Fin.
Dan_EvansIcon...06-05-2014 @ 15:19 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Squat - low bar + belt - 220kg x 1, 180kg x 5

Not much effort required. Not sure I'm using the belt 'properly'.

Bench - 145kg x 1, 120kg x 5

Arms felt fine Happy

Deadlift - 250kg x 1

Fast. Easy. Hardly felt it. Probably what many women say about me.

Fin.
Dan_EvansIcon...08-05-2014 @ 13:49 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq
Post Edited: 08.05.2014 @ 14:31 PM by Dan_Evans
Today

Squat (LB)

140kg - belt added
160
180
200
220
230 - Poor depth
240 - Literally had to force my hips down
245 - PB, a reasonably comfortable one, too. Definitely more room to spare.

f**king hate belts.

Bench

100
120
130 - Belt added, because why the f**k not.
140
145
150
155 - Equal to paused PB, but it isn't the 162.5 that I should have had. This isn't due to a lack of strength, but due to pain in my left arm. I don't recall asking for horrendously tight muscles. Guess that 'stretching' thing is beckoning.

Fin.
Dan_EvansIcon...09-05-2014 @ 19:49 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq
Post Edited: 09.05.2014 @ 19:49 PM by Dan_Evans
Deads, belted

290kg - easy enough for a double, kept to a single as I wanted more weight.
300kg - failed an inch away from lockout, because f**k off. The guys at DL Fitness, Rhyl, said it was rapid from the floor. Screws up every time I get the bar to my quads.

Maybe I should just give up and do crossfit.
Dan_EvansIcon...19-05-2014 @ 19:46 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Squat (low bar) 227.5kg x 1, 190kg x 3 sets of 5
Bench (paused) 147.5kg x 1, 127.5kg x 3 sets of 5
Deadlift (belt) 160kg x 5 sets of 3

Nothing felt difficult today Happy
Dan_EvansIcon...29-05-2014 @ 21:10 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		High bar, beltless

220 - PB. Felt really good!

Bench, paused

150
3x140 - bar needed guidance half way through third rep.

Really happy with squats.

Fin.
Dan_EvansIcon...04-06-2014 @ 17:45 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		HB squats

195
2x5x160

Bench

120 - shoulder and pec pain flared up, so I put the slingshot on
120
130
140
150
160
5x150

Deads

260
2x5x230

Good session. High bar feeling great now, probably better than low bar.

Fin.
93hopkinsonrIcon...05-06-2014 @ 11:19 
Avatar
Mr.Potato deadlift
Member 2675, 5015 posts
SQ 300, BP 202.5, DL 305
807.5 kgs @ 110kgs UnEq		Strong work
Dan_EvansIcon...09-06-2014 @ 18:32 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Thank you Happy

Squat - 222.5kg x 1, 185kg for 3 sets of 5

Playing around with a wide stance. Overall it feels a lot easier, but a little unsteady with 200kg+.

Bench slingshot - 160kg x 1, 140kg for 3 sets of 5

The use of a slingshot is due to a shoulder/pec injury.

Deadlift - 152.5kg for 6 sets of 3

Fin.
Dan_EvansIcon...10-06-2014 @ 17:30 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Squat (high bar) - 155kg x 8 sets of 3

Bench (paused) - 85kg x 8 sets of 3

A friend of mine mentioned that I had a s**t arch, which could be a factor in being s**t at bench. Today, I forced myself into a tighter, bigger arch. Less shoulder pain, more triceps involvement. Felt good, but we'll see how it stands with heavier weights through the week.

SLDL - 235kg x 1, 195kg x 3 sets of 5

Fast, good muscle recruitment.

Fin.
Dan_EvansIcon...11-06-2014 @ 19:33 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Squat (high bar) - 205kg x 1, 185kg x 5

Bench (paused) - 140kg x 1, 130kg x 3

Improved arch is really benefiting my shoulder. Though there was some niggling in my shoulder, much of the stress was placed onto my triceps. Happy.

Fin.
Dan_EvansIcon...08-07-2014 @ 22:04 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Long time no post!


Very brief update,

As directed by Tom, I'm now focusing a lot more on depth with my HB squats. Bench has been suffering due to biceps tendinopathy, which is balls. Saying that, I've now managed a comfortable-ish slingshot assisted (because of my injury)175kg bench, so its the most I've handled at the top end. SLDL has been progressing well, and I'm expecting something nice with my deadlift. Stretching has become a key component of my warm up, which seems to be helping with technique.

Some lighter stuff so far this week.

Tuesday 8/7/2014
Squat high bar - 125kg x 8 sets of 3
Bench - 80kg x 8 sets of 3
SLDL - 225kg x 1 - 205kg x 3 sets of 5
Dan_EvansIcon...09-07-2014 @ 21:47 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq		Squat (high bar - paused) - 180kg x 1, 165kg x 3 _ easy. felt good.

Bench (slingshot) - 160kg x 3 x 3 - biceps tendon being a t**t, so this was a struggle.

Front Squat - 160kg x 1, 145kg x 3 - quads were f**king hammered by this point!

Fin.

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