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Dean's Training journal.

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DeanW92		...	19-02-2014 @ 21:02
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday 19th Squats Warm up with bar 60x5 100x5 120x2 140x2 150 add belt 160 170 3 singles 140 2x5 Front squat 60 3x8 Goblet squat 28kg db 3x10 A decent session, could of probably managed 180 today which im relatively happy with, only my 3rd squat session since my injury. Form feeling a bit crap though, lots of posterior chain being used, quads dont seem to be doing much work. Going to drop the weight now n try improve technique again, need to try stick with doing the front squats to strengthen my quads and core, done 150 paused before but I would probably struggle to do 120 atm.
DeanW92		...	23-02-2014 @ 15:07
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday 23rd feb Some foam rolling and stretching Squats 60x5 80x5 110 5x5 130x5. Bench Barx5 50x5 65x5 70x5 75x5 80x5 85x5 90x5 Hs low rows 5x5 ascending sets working up to 50kg per side More foam rolling and stretching Fin. Dropped the weights back and will work my way back up, working on form atm, especially squats and bench.
DeanW92		...	25-02-2014 @ 20:19
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 25th feb Front squats 50x5 60x5 70x5 80x5 90x5 100x5 Add belt 110x3 not too hard. Form feeling pretty good, stills getting used to holding the weight. Strict press Barx5 30x5 40x5 55 5x5 Deadlift 60x5 100x3 130x3 155 3x5 Happy with the fronties and deadlifts, feeling quite easy, especially the deadlifts. Overhead was a bit crap though.
DeanW92		...	27-02-2014 @ 20:20
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 27th Warm up Beltless squats 60x5 90x5 97.5x5 105x5 110x5 120x5 130x5 Paused bench Barx8 50x5 70x5 80 4x5 100x10 Pullups Bw 5x5 20 mins crosstrainer 15 mins foam rolling and stretching. Fin
DeanW92		...	01-03-2014 @ 15:34
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Saturday 1st march Deadlifts 60x5 100x3 140x3 160x2 180x2 200x1 220x1 with belt 230x4 with belt 180 3x5 Cable pulldowns 3x12 Hs rows 3x12 Bb curls 3x12 Hammer curls 3x12 Crosstrainer 15 mins fast pace Fin. Great session, only 1 rep behind equalling my best which I wasnt expecting. Trying to lean out a bit before my holiday atm, morning weight is under 96kg, 90 is the goal I think.
DeanW92		...	02-03-2014 @ 17:08
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday 2nd march Strict overhead barx5 40x5 50x3 60x3 70x1 Pushpress 80x5 90x5 100x5 Db seated press 24sx6 34sx10 22s 3x12 Side raises ss with shrugs 3x20 each Upright rows 3x12 Fin Decent session, energy a bit low from yesterday but still a pretty good day.
DeanW92		...	04-03-2014 @ 22:59
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 4th march Warm up Front squats 50x5 70x3 90x3 last rep paused 100x2 both paused 110x2 last paused Add belt 120 130 140x3 rep pb Squats 60x5 100x5 120x2 130x5 140x5 Bulgarian split squat 2x10 each leg Leg press 4x10 Leg curls 3x15 Ab rollout 3 sets Leg raises 3 sets A pretty decent session, very happy with the front squatting, was tough but did well. Back squats on the other hand, form felt queer again lol.
DeanW92		...	06-03-2014 @ 22:35
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	thursday 6th march bench barx5 50x5 70x5 90x3 100x3 110x3 120x3 125 2x1 move grip out 60x5 80x5 100x12 110x6 incline dbs 22sx10 34sx10 36sx10 30sx12 cg bench 50x10 60x10 70x10 80x6 pushups 3sets to failure fin
DeanW92		...	09-03-2014 @ 21:23
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	sunday 9th march deadlifts 60x10 100x5 140x3 160x3 180 4x5 add belt 180x10 sldl 80 3x12 hs rows 70 10x10 fin
DeanW92		...	11-03-2014 @ 19:13
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	tuesday 11th march strict press barx10 30x5 40x5 50x5 rest-pause set - 11,5,4 + 6@50 seated db press 10sx10 22sx10 30sx11 20sx18 upright rows barx10 30x10 50x12 30x20 shrugs 60x10 100x10 140x10 100x25 bw dips 4x10 1x15 fin. good session, managed to get a good amount of work done in a short amount of time.
DeanW92		...	13-03-2014 @ 22:02
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	thursday 13th warm up with light goblet squats front squats 50x5 70x5 90x3 110x3 add belt 130x5 leg press 1x10 1x15 1x30 leg curls 4x10 ascending weights goblet squats 3 sets x ? ab rollout 2 sets to failure foam rolling. fin good session, everything went well which was quite supprising, been under the weather the last few days but strength was good.
DeanW92		...	15-03-2014 @ 17:04
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	saturday bench barx10 50x8 70x5 90x3 100x3 110x3 120x6 last rep paused 80x20 incline bench barx10 60 5x12 incline db flies 20s 2x15 26s x10 tricep superset rope pushdowns 3x20 overhead db extension 3x12 fin. happiest iv felt with flat benching in a while. training again tomorrow due to changes with work.
DeanW92		...	16-03-2014 @ 14:45
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	sunday 16th deadlifts barx10 60x5 100x5 140x5 160x3 180x2 200x2 220x6 with belt 160x15 no belt pullups 1x8 widegrip 1x8 underarm cable 1 arm rows 2x12 1x20 upright rows barx10 40x10 50 2x10 ez bar curls 2x12 cable curls 2x15 5k on the crosstrainer fin great session, everything went very well, feeling a bit drained now though. morning weight is down to 95kg now
DeanW92		...	18-03-2014 @ 14:34
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	tuesday 18th march strict overhead barx10 30x5 40x5 50x3 60x3 70x3 80 85 90 fail, strength was there, jst out of groove. pushpress 90x5 100x3 110x3, possible rep pb. strict press 50x20 nuetral grip db press 20sx10 24sx8 28sx8 db side raises 3x10 db front raises 3x12 bw dips 28 20 standing db press 2x15 fin. got loads done, feeling great. might train tomorrow but I shall see, will be working late and quite a few hours.
DeanW92		...	20-03-2014 @ 09:55
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	thursday 20th goblet squat warm-ups front squat 50x5 70x5 90X3 100x2 110x2 120 130 add belt 140 150 equal best squat 60x5 100x12 120x8 130x8 with belt alternating lunges 40 3x10 each leg fin. despite the lack of sleep last night had another great session.

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