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Dean's Training journal.

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DeanW92Icon...07-05-2013 @ 19:38 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
7th May

Knee still wasn't 100% today before heading to the gym but I thought I would go and see if I could get anything done, in the end my knee didn't feel too bad and managed to go pretty heavy.

Squats
60kgx5
80kgx5
100kgx3
120kgx3
140kgx1
150kgx1
160kg 3x1

Hack squat
3x10

Finished off with some core work.

First time going over 130 on the squat for about 4 weeks, hopefully il feel more comfortable next week with the heavier weights.
DeanW92Icon...09-05-2013 @ 20:49 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
9th May

Bench
Barx10
40kgx10
60kgx5
100kgx3
110kgx1
120kgx1
130kg 2x1 - Paused reps
130kgx2 - Paused reps

Strict viking press
40kgx10
60kgx5
70kgx5
80kgx5
90kgx5

Strict log press
70kgx6 quite easy, stability felt good today.

Seated DB shoulder press - neutral grip
25's 3x8

seated chest press
120kg - 3x8

Tricep pushdowns
3x12

Deciding when to next train, might train tomorrow and then have the weekend off, definitely can't train saturday due to working.
DeanW92Icon...10-05-2013 @ 21:21 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
10th May

3" Deficit SLD's -
60x10
100x8
120x5
130x5
140x3
150x2
150x2
160x2
170x2
180x5

12 inch deads
140x5
180x3
200x2
220x1
230x3

DB rows
Warm-ups then
65 giant Db x 20 per arm

Sled drags - 15m turn, 15m
Sled + 40 x1 run
Sled + 80 x2
Sled + 120 x2
Sled + 160 x5

Sled pulls (upperbody)
Sled + 40 x 15metres
Sled + 80 x 15 metres x 5sets

DB curls
17.5s 4x8

Hamstring feeling about 95% now, not as tight and little strain when deadlifting, today was the first time I felt like I could deadlift without holding back.
RobboIcon...10-05-2013 @ 22:32 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Some solid training Dean and good to see a journal!
DeanW92Icon...11-05-2013 @ 16:11 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Robbo said:Some solid training Dean and good to see a journal!


Cheers robbo, numbers are a bit down because of injuries and trying to loose weight but oh well!
DeanW92Icon...13-05-2013 @ 18:02 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
13th May

Squat
Barx5
60kgx5
100kgx5
120kgx3
130kgx2
140kgx2
150kgx2
Add belt

160kgx1
165kgx1
170kgx1
152.5kgx3
135kgx5

Giant set - BW lunges + Decline situps + Leg extensions
3 sets 15 reps each exercises

Chin-ups
BW 5x8

Strength seems to be coming back now and joints feeling better, felt a lot more stable with the heavier weights today compared to last week. I was only 10kg behind my squat PB today and felt like I had 175 in me, would be nice to equal or even surpass my PB whilst at a lower bodyweight. BW was 94.5kg this afternoon which puts me at around 93.5-94 first thing in the morning. Will probably get back into the gym tomorrow to do some upper-body stuff and then deadlifts on friday.
DeanW92Icon...15-05-2013 @ 21:07 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
15th May

Bench
Barx10
60kgx5
80kgx5
105kg 3x5 - all reps paused
105kg 2x5 - only last rep paused

Seated DB press (nuetral grip)
15s x5
22.5s x5
30s 5x5

Close-grip bench
100kg 3x5
100kg 1x8 + 60kgx10 dropset

Log press
70kg 5x5

Got in a decent amount of volume today and by the end I was starting to struggle, the log press was almost all leg drive as my shoulders n triceps where fatigued pretty badly. Energy wasn't quite as good today as monday and didn't feel as strong, probably just not fully recovered.
DeanW92Icon...17-05-2013 @ 22:10 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
17th May

Deficit RDL's (speed work)
Barx5
60kgx5
100kgx3
120kgx1

130kg 10x2

Deficit Deadlifts
150kg 2x5
170kg 3x5

Deadlifts
200kgx5

Done.

Didn't have much time today so decided to just get the main bulk of the work done and leave out all the crap. Managed to get in and back out of the gym in like 35-40 minutes so not too bad.
DeanW92Icon...20-05-2013 @ 21:01 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
20th May

Paused Squats
BWx10
60kgx5
100kgx3
120kgx2
130kgx1
140kgx1
150kgx1
155kgx1

Squats
130kg 5x3

Bw pull-ups
5x5

BW natural grip pull-ups
5x5

Done

Squatting felt pretty strong today, didn't push it too much and think I could of got 165 paused, if I carry on feeling good I might try attempt a PB soon and get it filmed.
DeanW92Icon...22-05-2013 @ 21:43 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 22nd May

Close-grip bench (paused)
Barx10
60kgx5
80kgx3
90kgx1
100kgx1
110kgx1
120kgx1
125kg-2x1
125kgx1 (Regular grip)

Strict log press
Warmed-up with DB's first then onto the log
70kgx3
75kgx1
80kgx1
85kgx1

Log press
90kgx1

Log press SS with Incline bench (Dynamic effort)
70kg log + 80kg incline bench
6x3 each.

Axle
65kg 2x5
75kgx5
85kgx3
90kgx1
95kgx2

Incline DB press
5x12

Upright DB rows
4x12

Fin

Got quite a bit done today, everything felt pretty good, left some in the tank on every set. New clean technique on the log is getting better.
DeanW92Icon...24-05-2013 @ 20:25 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 24.05.2013 @ 20:25 PM by DeanW92
24th May

Deficit deadlifts - 1.5" deficit
60kgx5
100kgx5
120kgx3
140kgx3
160kgx2
180kgx2
190kgx1
200kgx1
210kgx1
Add belt
220kgx1

Block pulls 13.5"
210kgx3
190kgx5
120kg 3x20

Glute ham raises
BW 4x8

BB under-arm rows
60kg 3x15

Some fitness stuff
10 air squats, 10 decline sit-ups, 10 push-ups
10 rounds continuous

Hammer curls
4x15

Decent workout, energy was a bit s**t and didn't feel great but managed to get a good sweat on and deadlift numbers weren't too bad, had a little more in me.
DeanW92Icon...27-05-2013 @ 14:00 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
27th May

Paused squats
BWx10
60kgx5
80kgx5
100kgx3
110kgx1
120kgx1
135kg 2x3
135kg 1x5 -last 2 reps regular squats

Incline bench
Barx5
40kgx3
60kgx3
80kgx3
90kgx2
100kg 3x3 - last rep paused on each set

Hack squat SS with Chestpress machine
3x15 each

Leg extensions ss with incline DB flies
5x15 each

Fitness stuff
Air squats 100 reps
Push-ups 100 reps

Done.

Todays session was a pretty early one and I had basically no food in me, couple this with still not being recovered from last session and this turns what should be an easy session into being pretty difficult. Next session il probably just do some BB stuff, some fitness and some foam rolling to let my legs and back recover.
DeanW92Icon...30-05-2013 @ 21:20 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
30th May

Axle Overhead (powercleaned)
Warm-up with DB's first.
Then
65kgx5
75kgx3
85kgx3
95kgx5
100kg2x5

Bench
60kgx5 CG
80kgx5 CG
100kgx2 CG
120kgx1 CG
120kgx1
125kgx1
130kgx1
130kgx1 paused

Last set was the best, felt like I could of managed 140 on this set.

DB upright rows SS with Shrugs
3x10 each

Strict log
70kg 4x3

Pretty pleased with todays workout, had 2 days to recover since the last workout and ate more on those days as I was struggling to recover, calories where lowered again today though.

Today was the 2nd time I have properly trained on the axle. I failed the 100 clean about 3 times, fell over on the first attempt lol. On the sets that I managed to clean 100 the pressing was easy, probably could of pressed 120+ but 100 was my limit today on the cleans. Once I get used to training with the axle my clean should get better, avoiding belt cleans for now.
DeanW92Icon...31-05-2013 @ 21:33 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
31st May

Axle power cleans

65kg 3x3
75kg 3x3
85kg 2x3
65kg x8

DB rows
53kg DB 3x8

Nuetral grip chins
4x5

Lat pulldowns
3x12

DB Hammer curls
3x15

Done.

Decided to just do accessory work today. Il do squats and deads next session.
DeanW92Icon...03-06-2013 @ 20:55 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 3rd

Squats
Bar 2x5
60kgx5
100kgx5
120kgx2
130x1
140x1
150x1
160x2 probably had another rep in me.
140x5

Deadlifts
60x5
100x5
140x3
180x3
210x3 probably 2 more reps in me
220x1
140 5x3

Thought id keep it simple today, energy wasnt great and strength wasnt great either. Just 3 more training sessions and then going on holiday for a week.

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