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Dan Evans's training journal

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Dan_Evans		...	22-09-2011 @ 15:35
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Rack pulls, about 3.5 - 4 inches below patella 220x5 3x240 260 270 280 - popped up, then became difficult a couple inches from lockout. 3.5inch board press 140x5 - PB 150x2 160 - Fail. I have done this before, just didn't have it in me today. Stiff leg deadlifts 8x180 6x200
fctilidie		...	22-09-2011 @ 22:56
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Strong stuff as always
Dan_Evans		...	23-09-2011 @ 17:18
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 23.09.2011 @ 17:23 PM by Dan_Evans Thanks matey. Bit peeved about that 160kg though! Front squats 10x60 6x80 6x100 4x110 2x120 - PB 130 - PB 140 - lol fail. I didn't even get the chance to lift, as I just sank to the safety bars. Pretty sure that this was down to form, more than anything. Push press, had to power clean the bar up. 8x60 5x70 - PB 5x80 - PB 2x90 - PB Power cleans 5x90 3x100 - PB 110 - PB The bar wouldn't stop turning, so it f**ked about with every lift. Pretty sure that I could get a lot more out on the power cleans, with a solid bar. A good day, though the weights are still shiiit.
Dan_Evans		...	26-09-2011 @ 19:56
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Pretty much the same as last Monday. I just wanted to improve on the same weights - getting the deadlift up faster, and using better form on the bench. Deadlift 5x180 3x220 3x240 - a very easy PB. I will go for 5 - 6 at this weight as my top set, next week. 2x260 - Much quicker from the bottom, and smoother at the top. Grip felt rock solid. By the way, I always step back after the first rep for a moment, to reset my form. Bench 5x100 5x110 - Felt heavy. bas***d. 3x120 2x130 - easiest that it has been 3x140 - PB. Happy with form. Dropping back down, to break rep PBs at lighter weights, next week.
Dan_Evans		...	27-09-2011 @ 17:07
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 27.09.2011 @ 17:08 PM by Dan_Evans Squats As I have previously mentioned, when squatting, my body dumps the stress onto my hams and arse, so I almost GM the weight. As my hams and arse and knackered after yesterday's deadlifting, it meant that my body could not put the weight onto my hams. This meant that today, I was squatting more upright, and using my quads more. I am not sure why, but I found it much easier to get very low. At any rate... No belt today, by the way. 5x100 3x120 2x140 160 180 205 Higher weight than last week (bearing in mind that I did deads yesterday), with the best form that I have ever had. Pleased. Bench - just light to get some blood in there 3x5x100 Front squats 5x100 120 - buggered up, whilst racking the bar. The bar fell down, and bent my right wrist further backwards. It hurt. 130 140 - PB. My form still wasn't great. I am very confident that I will hit 150 either next week, or the week after, as my form should be somewhat better. Push press 5x70 - easy 80 - easy 90 - much better than last time. Did not go for another, as my wrist felt as though it was on fire.
Dan_Evans		...	29-09-2011 @ 19:12
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 29.09.2011 @ 19:17 PM by Dan_Evans Bit of a mash up today, as my mate started training with me, so we just have a f**k about. but it was bloody good! Narrow stance squats (about shoulder width and beltless) 180 200 - can I call this a PB, as it is the most that I have lifted, using this stance? 210 - As above! Bench 5x120 3x130 Push press 80x2 Rack pulls (just below the knees and beltless) 5x220 5x240 - PB 4x260 - Big PB Previous max was for 2 reps? 2x280 - Bigger PB! Previous max was a sketchy 1 rep. I know it sounds pathetic, but I nearly fainted after the second, due to the pressure in my head. 300 - Huge PB! Previous max was (directly above). I did rip every callus on my hands, almost clean off, due to the way I gripped the bar. My mate sprayed some 'spray on plaster' thing, which hurt more than anything that I have ever experienced. Worth it
Dan_Evans		...	30-09-2011 @ 23:09
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 02.10.2011 @ 08:11 AM by Dan_Evans military press 5x5x60 I tried repping out 70kg... it didn't work! Close grip bench 8x100 - Easy! 6x115 - PB Some sort of pulling thing, for my back?? 5x5x140 Flies 4x10 The bird and I, ended up having a BBQ at my parent's house. Fair play, it has probably been the most relaxing night this year! Drinking wine in the forest, gazing at the stars, along with some good banter! Good times.
Dan_Evans		...	03-10-2011 @ 19:07
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squats Maxed out on 200. Bloody awful. Deads Maxed out on 240 for 2/3/2 reps. Considering that I wanted 5 or 6, that's pathetic. Not a good session at all. I'm hoping that it is down to lack of recovery and eating, as those weights really are s**t.
fctilidie		...	03-10-2011 @ 19:31
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	We all have bad days dude. You'll be back setting PR's next session.
Dan_Evans		...	03-10-2011 @ 20:10
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	I suppose you are right. Cheers mate. Fingers crossed for the rest of the week.
Dan_Evans		...	04-10-2011 @ 18:22
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squats 180kg - Very deep. Glutes are battered. Bench 6x120 - easy enough Rows 10x80 Military press 8x60 Kept it light today, as I feel overdone. This is probably because I'm not strong enough to be regarded as 'strong'.
Dan_Evans		...	06-10-2011 @ 17:35
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	I didn't wan't going to push to hard today. However, whilst keeping things moderate, I kinda lost it, and went a little mental! Squats A nice, flowing 200kg squat, all the way down to a 8/9 inch medicine ball. Snatch Lotsofsinglesx70kg - These feel great. I feel as though these will help me a lot. Must get technique though, hence not going too heavy (plus it was my first ever time performing them!). Half way through the snatches, my heart rate went up, and i had the most ridiculous surge of aggression - I've never had so much in my life. Ever. GMs 5x60 5x100 3x120 3x140 - Felt like nothing. Up until today, this was my PB 3x150 - Easy - PB, as are all from here, obviously 3x160! 3x170!!! 2x180!!!! Mental! And before anyone thinks, "they were probably crap quarter squat type things", they were not, they were bent over like hell, slightly bent knee, good mornings. I think that my recent lack of energy, has been down to crap eating, more than anything.
Dan_Evans		...	07-10-2011 @ 18:20
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Yesterday, on the way back from the gym, patella ligament decided to start giving me s**t, which is quite s**t. Today, my upper back and neck are very tight. This meant that both arms were hurting like hell, and had no strength. Squats 2x140 couldn't be arsed going higher bench 7x120 - PB maybe. Pain. BOR 5xbar - killed me Fin.
Dan_Evans		...	11-10-2011 @ 18:55
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Yesterday's training Close stance stance squats 2x200 - easy enough Deads 2x250 - Rubbish! Grip was absolutely terrible! I love trapped nerves, maybe more than anything else! Today Squats 205 - easy Bench 3x5x120 Tried a close grip 130kg! FAIL! Pronated pull ups 4x6xBW+10kg MP 3x12x60 EZ Curls - don't know why, but I really felt the need! 3x12 FIN. Feels as though I am back on the right path (the way that I was training until lately). A 225kg squat should be easy once again, soon.
Dan_Evans		...	13-10-2011 @ 18:09
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	As usual, all lifts performed without a belt. Squats, down to 8/9 ball thing 180 - easy 200 - failed at that depth! 200 (3 inches below //) - popped up with ease. Rack pulls, a few inches higher than regular deads 2x2x260 Front squats 130 - easy 140 - easy 150 - +10kg PB! Not too hard. I will go for 160 in a couple of weeks.

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