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Dean's Training journal.

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DeanW92		Dean's Training journal.	02-04-2013 @ 21:45
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Been visiting this site for a couple of months now and I finally decided to sign up and keep a training journal to keep track of my progress. Current stats (2-4-13) Age: 20 Height: 6ft Weight: 98kg Best Deadlift: 245kg + 240kgx3 Best Paused Bench: 150kg Best squat: 180kg Best Logpress: 110kg 11 inch Axle deadlift: 265x3 Competition History Champions of the future 2013- Under 105 -1st Looking to compete again in the future in strongman and possibly powerlifting too.
DeanW92		...	02-04-2013 @ 21:55
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 2nd April Today was the first proper training session since the comp last week, comp day definitely took a lot out of me. Got a minor hamstring injury that is preventing me from deadlifting anything heavy at the moment and so im going to try and focus more on improving my squat, It would be nice to get to 200 but loosing weight and getting this at the same time might be too difficult. Squats: 60kgx5 100kgx5 120kgx3 130kgx2 140kgx2 150kgx1 160kg 3x1 130kg 3x3 Hack squat 4x12 Bench - Paused reps 60kgx8 80kgx5 110kgx2 120kgx1 130kg 3x1 110kg 3x3 Light SLD's 100kg 4x5
DeanW92		...	03-04-2013 @ 22:23
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday 3rd April Strict log 70kgx3 80kg x 3 singles 90kg x 2 singles PB 95kg x 1 PB 100kg x f Done a strict 90 log before but not on this log. Quite supprised I missed the 100, got it above my head but couldn't lock it, without so many sets before I would of got this. Just finished with some light arm work, was happy enough with what I had already done.
DeanW92		...	05-04-2013 @ 22:49
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 5th April Energy was lacking today and wasn't really in the mood so I didn't push it too hard. Squats 60kg 2x5 100kgx5 120kgx3 130kgx1 140kgx5 150kgx3 Glute-ham raises 2x6 Forward sled pulls - slow and upright to target the hamstrings 6x15m with 100kg Sledgehammer work for some conditioning Light romanian deads 140kg 6x3 Back in the gym tomorrow, after some good sleep I will hopefully have more energy and get some volume in but we shall see. Going to foam roll my hamstrings and glutes in the morning too, hopefully this will help with the injury.
DeanW92		...	06-04-2013 @ 17:16
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Saturday 6th April Warmed up on the viking press and then moved onto the log. Log press 70kgx3 80kg 4x5 + 1x8. Benchpress 60kgx8 80kgx3 100kgx2 110kg 5x5 Seated DB shoulder press (without back support) 4x10 Incline BB bench 4x10 Tricep pushdowns 4x15 Pretty decent workout today, energy and focus where better than yesterday and managed to get a decent amount of work done. Still feeling a little fatigued but strength isn't too bad.
DeanW92		...	08-04-2013 @ 21:47
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 8th April. Was not planning to be in the gym today and was not planning to do the stuff that I did, with the exception of squats. However I might not be back in the gym for the rest of the week due to working away and so this has messed up my plans a bit. Squat 60kgx5 100kg - 2x3 120kgx3 130kgx2 140kgx1 Add belt and knee sleeves 150kgx1 160kgx1 165kgx1 170kgx1 175kgx1 5kg behind my Pb, not bad I guess. Log Warm-up on viking press then 70kgx3 80kgx2 90kgx1 100kgx1 90kgx4 Close-grip incline bench 60kgx8 80kgx5 90kgx3 100kgx3 110kgx2 Done. Upper body strength didn't feel great, but understandable as I wasn't fully recovered from training these exercises on saturday. Shoulders and arms feeling pretty sore.
DeanW92		...	13-04-2013 @ 17:07
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	13th April Back in the gym today after working away for the last 4 days. Feeling a bit better after a few days off and getting some extra sleep. Had a massage this morning and then went to the gym after to train my upperbody. Log Warm-up on viking press 70kg 7x5 + 1x10 Bench 90kg 7x5 + 1x10 (paused last 4 reps) Fat handle giant DB rows 65kg 2x10 per arm Lat pulldowns 2x10 Starting with higher volume and low weights and each week il increase the weight and drop the volume, trying this approach to help with improving my conditioning and to have a few weeks break from the heavy weights. Weight today was 96.4kg, dropped 2.5kg in the last 3weeks. Hopefully I can get to around 90kg before my holiday.
DeanW92		...	14-04-2013 @ 13:48
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	14th April Squats 7x5 110kg - last rep paused for 3 seconds on every set. 1x10 120kg Deadlift 150kg 3x5 180kg 1x5 Leg extensions 3x15 Flexibility felt alot better today, I was able to squat how I wanted to and depth was very good. Hopefully if I can keep up with stretching and foam rolling then I won't tighten up again and I can continue with this form. Deadlifts didn't really bother my hamstring so im pretty happy, but I still won't be going heavy for a while. Next session will be Tuesday.
DeanW92		...	16-04-2013 @ 22:39
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 16.04.2013 @ 22:40 PM by DeanW92 Tuesday 16th April Warm-up shoulders on viking press. Log 4x5 + 1x8 at 80kg Legs still sore as hell and so wasn't getting much leg drive today, didn't feel very explosive. Bench 105kg 5x5 - First set, all 5 reps paused, all other sets I just paused the last rep. Giant DB rows 65kg 6x5 per arm 80kg 1x4 per arm 65kg 1x12 per arm Lat pulldowns 4x8 DB curls 2x10 Strengthshop 53kg circus DB 1xfail 2x1 PB Only ever attempted this Db on one other occasion and failed like 5 attempts, thought I would try it today at the end of the workout despite hardly being able to feel my arms. First attempt I locked my arm out but lost balance, the next two attempts I managed it quite well.
DeanW92		...	17-04-2013 @ 21:07
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday 17th april Squat 5x5 @ 125kg Walking lunges 4x15 metres Light farmers 10 runs of 15 metres Felt pretty beat up today, legs still sore from sunday and did quite alot in yesterdays session. Rest day tomorrow though and hopefully il feel a bit better on friday.
DeanW92		...	20-04-2013 @ 15:32
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 20.04.2013 @ 15:57 PM by DeanW92 Two workouts to post Friday 19th Warm-up shoulders on viking press Log (clean on every rep) 70kgx3 80kg 5x3+1x5 90kg 2x2 Axle press 65kgx8 Strict 75kg 2x8 4 strict 4 pushpress 85kg 2x10 pushpress Seated DB press 3x10 Shrugs 4x10 Saturday 20th Under-arm rows (with axle) 65kg 2x10 75kg 1x10 85kg 2x8 95kg 1x8 105kg 3x8 Giant DB rows (with straps) 65kg 5x8 per arm Lat pulldowns 3x8 Pull-ups 3x5 widegrip 3x5 Underarm grip Beltless Deadlift 200kg 3x3 Yoke 130kg 2 sets (30m total, 15 drop + turn) 170kg 3 sets (" ") 200kg 2 sets (" ") 240kg 1 set (" ") 280kg 1 x 10 metres PB 300kg 1 x 10 metres PB 130kg 1 x 30 metres 170kg 1 x 30 metres 210kg 1 x 30 metres Next in the gym on Monday or Tuesday, depending on how I feel iv recovered from todays session.
DeanW92		...	22-04-2013 @ 20:29
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 22.04.2013 @ 20:30 PM by DeanW92 Monday 22nd april Bench Barx30 40kgx20 60kgx10 80kgx8 100kgx5 110kgx3 120kgx2 130kgx1 paused 135kgx1 paused 140kgx2 1st rep paused, second touch+go. 100kg 3x5 normal grip, paused reps 100kg 3x5 close-grip, touch+go 100kg 3x5 WG, few paused reps Flat DB flies 4x15 Incline DB press 25's x 10 30s x 8 35's x 8 DB curls SS with Tricep pushdowns 5x12 Pretty good session today, got a fair amount done. Don't think iv been over 110 on the bench since the session I hit 150 around 7 weeks ago whilst weighing 101kg, think I had 145 paused in me today and at around 5-6kg bodyweight lighter. Taking 2 days off to recover more, back was sore and cramping today, squatting tomorrow would be a bad idea.
DeanW92		...	24-04-2013 @ 19:10
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	24th April Squats Warm-ups up to 120 then 130kg 3x5 (last rep paused on each set) 130kg 3x3 (last rep paused on each set) 130kg x 3 All reps paused 130kg x 5 All reps paused Pause at the bottom was 2-3 seconds each time. Deadlifts Worked up to 180kgx8 200kgx5 Fin Wanted to do some Yoke again but I couldn't due to injury. My groin, hip and knee had some discomfort yesterday after fooling around playing football, however this discomfort only lasted for about an hour so I thought I would be ok today. Started getting discomfort again after the first 2nd working set on the squats and it started hurting quite alot when warming up on the deadlifts. Just icing my groin atm because its hurting quite a bit, hopefully it will be better in the next few days.
DeanW92		...	27-04-2013 @ 13:51
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	26th July Warm-up shoulders with DB's Log 70kg 2x3 80kg 3x3 90kg 5x3 Axle (strict) 65kg 5-6? x5 Seated DB shoulder press (nuetral grip) 4x8 Done Saturday 27th Db rows Warmed-up then 65kg 5x8 Lat pulldowns 4x8 Done Weight is currently sitting at 95kg which im quite happy about, however I think im going to up the calories a bit this week and take some time off from training. Not had a full weeks recovery from the gym in quite a long time and my body is feeling beaten up at the moment. Energy feels low nearly every time I hit the gym and this week the injuries just keep adding up which is very un-usual. For example yesterday I trained my shoulders and had no discomfort and then about 3-4 hours later I started getting random pain in my rotator cuff, my left knee was hurting and now my right knee is sore too, my groin is hurting and my hamstring is tight again, I rarely get injuries and now all this has sprung on me during this week.
DeanW92		...	04-05-2013 @ 15:24
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	4th May Had a week to rest now, was going to wait till Tuesday to get back in the gym but I couldn't resist. Injuries still not fully recovered but feeling better, hopefully I can continue to train and if I don't push things too hard my body will continue to recover. Flat BB bench Warm-ups then 100kgx5 110kgx2 120kgx3 100kgx8 120kgx4 (last rep paused) Incline nuetral grip DB press 25's 5x10 Romanian deads warm-ups then 140kg 3x3 160kg 2x3 170kg x2 180kg x5 with 30 second hold on last rep Done. Shoulder not giving me too much problems today, but I felt a bit cautious with the weights. Hamstrings feeling a bit dodgy but got a little better as I got warmed-up more, again just a bit hesitant and feel like I can't explode off the floor as quickly.

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