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Dan Evans's training journal

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Dan_Evans		...	11-07-2014 @ 21:56
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squat 222.5kg x 1, 190kg x 4 sets of 5 f**king hard! Bench slighshot - 160-172.5kg x 1, 155kg x 2 sets of 5 Nailed it. No problems. Deadlift 260kg x 1, 240kg x 5 reps Piss easy. Good day. To think I only had a bowl of Cheerios, some Pringles and a protein shake.
Dan_Evans		...	14-07-2014 @ 22:28
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squats 217.5kg - Felt weird, like my muscles just weren't engaging like they should be. 3x5x195kg - I had to put so much effort into these, it was unreal. Beltless rep PB! Slingshot 5x150 - Felt good. The set afterwords caused my injured left shoulder to rotate a lot, so I had to stop there. Plenty more rehab to go. Deads, belted 3x3x190 Fin.
Dan_Evans		...	20-08-2014 @ 10:11
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	I keep saying that I'll keep updating this journal thing... May as well try again! Yesterday Deads 4x270kg - PB Today Squats, I default to high bar these days 3x217.5kg - some room to spare perhaps. No, not much weight, but after yesterday's ball-out dead session, and the fact that I'm s**t at reps, its ok. Bench 140kg - Easy and pain free. Yes, 140kg should be easy any way, but I've not been able to handle more than 100kg without pain for a number of months, so this is brilliant. 5x120 Fin.
Dan_Evans		...	21-08-2014 @ 20:24
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Tried altering my technique whilst squatting. Very happy, as my paused 180kg squat was deeper than it has ever been, a little hardee, but a lot better. This online coaching lark is really paying off.
Dan_Evans		...	22-08-2014 @ 09:53
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	High bar, belted 230 - high bar pb? Can I claim that? 3x210 - Fatigued! Bench 130 Slingshot on 3x5x150 - Fair bit of shoulder pain. Below knee pulls 310 4x290 - Happy with that Fin.
Dan_Evans		...	22-08-2014 @ 09:54
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	I'd like to add that I believe I deserve extra points, for doing all this with gastroenteritis. Most of my effort was probably focused on incredible sphincter control.
Dan_Evans		...	25-08-2014 @ 13:08
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squat 125kgx5x3 Needed a lot of stretching to get low. Massively tight muscles today! Bench 85kgx5x3 Deadlift 155kgx5x3 Fin.
Dan_Evans		...	27-08-2014 @ 16:59
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	High bar belted 3x220 - easily a fourth in there. No dramas at all. Best depth I've had with this weight and rep range. Maybe a rep pb, not sure. Bench, Slingshot 170 - Easy, as it should be. 182.5 - Just missed out. Not too bothered, considering I have a shoulder injury. This week has been my 'deload week', because Tom Martin can do whatever the f**k he wants to do. He plays by his rules, nobody else's, not even his own. Fin
Dan_Evans		...	02-09-2014 @ 08:47
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Post Edited: 03.09.2014 @ 22:07 PM by Dan_Evans Yesterday. Squats 8x3x125kg Bench 8x3x85kg SLDL 220 240 5x220 Really easy day, but felt good.
Dan_Evans		...	03-09-2014 @ 22:06
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Yesterday was terrible, so f**k writing up on it lol Today Paused front squats 160 2x140 3x120 Back squats. The purpose of these was to focus on quadriceps recruitment, as it has been very poor. 4x2x120 Fin.
Dan_Evans		...	05-09-2014 @ 20:56
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Yesterday Back squat 232.5kg - this may actually be a high bar PB? Still s**t. Today Deads 2x280 2x1x280kg Yeah, today totally sucked. Felt weak all week, had a massively full belly, full of delicious paella. Fin.
Dan_Evans		...	08-09-2014 @ 21:49
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Squats 235kg - High bar PB. Really nice form, very upright. Not the deepest, but below parallel. 4x210 - Not as neat as above, but decent. Fin.
Sawyers		...	19-09-2014 @ 17:29
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Nice lifting, especially for your weight!
Dan_Evans		...	23-09-2014 @ 21:35
Member 2793, 523 posts SQ 245, BP 175, DL 302.5 722.5 kgs @ 84kgs UnEq	Sawyers said:Nice lifting, especially for your weight! Thanks, sawyers! f**king tough keeping the weight down though! No handed front squats at 3x125kg went really well, plenty more in there. 130kg strict as f**k back squats were easy as piss(obviously), BUT, not as strict as f**k as I would have liked - definitely better quad recruitment/timing could be achieved. Strict military press was to 70kg, but much easier than yesterday. I didn't go any higher as I don't want to piss off my shoulder. Went up to 2x125kg on bench. No pain at the time. Feeling some tension-like pain at the moment though. I really can tell how s**t my upper back is at working throughout the bench, as I can feel the fatigue just lowering a weight from 110kg. Amazing how much you can neglect something for so many years, really. Massive c**t. SLDL went well, I think. First set of 3x250kg was really good. Very good lockout strength. Only got 2 out on the second set. I could have no doubt managed the desired third, but form was going to s**t, so decided that structural integrity was more important that hitting a target.

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