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Dean's Training journal.

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DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
Robbo		...	10-05-2013 @ 22:32
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!
DeanW92		...	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!
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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.
DeanW92		...	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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