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Dean's Training journal.

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DeanW92		...	09-05-2016 @ 23:17
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday 8th may Bench 110x15 100x12 100x10 90x10 90x10 Smith machine shoulder press 5x10 Leg extensions SS goblet squats 5x12 5x10 Rear delt raises 5x12 Fin
DeanW92		...	10-05-2016 @ 11:54
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 9th Squat 120x12 SLDL 115 5x10 Hanging leg raises 5x10 Glute activation work. Fin
DeanW92		...	12-05-2016 @ 14:58
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday 11th Bench 115x12 Widegrip pullups 5x8 Superset with Db flies 5x15 Incline bench 5x12 Ez bar curls 4x10 Superset with Bb shrugs 4x15 Fin
EllD90		...	12-05-2016 @ 15:09
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	How have you built this big bench then? Help me.
DeanW92		...	12-05-2016 @ 15:37
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	EllD90 said:How have you built this big bench then? Help me. Deffinately dont go by what im doing right now lol. Currently just doing a bit of a bodybuilding phase which i have never done before and strength is way down. High frequency deffinately seemed to help though, i was doing a heavy single twice a week with backdown sets e.g. 3x5 and then twice a week doing sort of speed/technique work which also adds to the volume. Giving myself some rest then will take a run at 180 using that method
EllD90		...	12-05-2016 @ 17:02
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	So 2x heavy sessions and 2x light sessions?
DeanW92		...	12-05-2016 @ 18:45
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 12.05.2016 @ 18:45 PM by DeanW92 EllD90 said:So 2x heavy sessions and 2x light sessions? Yer so week before i did 175 my week looked like this: Monday 167.5x1 paused 142.5 3x5 paused reps Tuesday 95kg 8x3 paused Thursday 165x2 paused 142.5 4x5 paused Friday 95 8x3 paused Then i did a bit of a deload the first 2 days of the next week and hit 175 on the thursday or friday. I used this frequency and rep scheme over a few month, started lighter and built up to this. So when i start training for a max again i will start light a work my way back up to these numbers. And every rep is always paused.
DeanW92		...	14-05-2016 @ 01:49
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 13th Deadlift 190x12 Bb rows 5x10 Hammerstrength nuetral grip row 5x10 Paused hack squat 5x10 Goblet squats 4x12 Leg extension 4x15 Leg raises 4x10 Fin
DeanW92		...	19-05-2016 @ 16:45
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 16th Squat 120 2x8 130x6 Ez bar curls 45kg rest-pause set 11-5-3 SLDL 120x12 140x8 Leg raises 4x12 Fin Hip started hurting again, very pissed off.
DeanW92		...	19-05-2016 @ 16:47
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday 18th Incline bench 90kg rest pause set 12-7-4 Widegrip chins +10kg rest pause set 10-5-4 Calves 4x12 T bar rows 5x10 Fin
DeanW92		...	19-05-2016 @ 16:52
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 19th may Squat 120x10 130x10 140x8 150x8 3ct Paused squat 100 2x8 Deadlift 200 3x6 Maybe a breakthrough today with the squatting? Hip still a little tender from monday but changed my form around and didnt seem to put pressure on my hip, strength like this supprisingly decent to say i havnt had a good squat session in the last 2 months. Might finally re-juvinate some motivation if next session goes well, training in general has been s**t the last 2 months.
DeanW92		...	20-05-2016 @ 23:52
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 20th may Squat 140 x 5,5,10 Paused bench 120 5x5 Rear delt flies and rotator cuff work Hip not too bad again.
DeanW92		...	25-05-2016 @ 21:13
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 23r Squat 160x2 135 3x5 Paused bench 145x1 122.5 3x5 Fin
DeanW92		...	25-05-2016 @ 21:15
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 24th SLDL 200x1 170 3x5 Pullups 3 sets Hammerstrength rows 3 sets Loads of hip stretching and myofacial relief on hip
DeanW92		...	26-05-2016 @ 21:51
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 26th Loads of myofascial relief and glute activation work. Squat 165 x 1,1,3 135 4x5 Fin. Thats all but fairly happy, bit of hip soreness to begin with but the last 3 sets with 135 it felt better, was able to push my hips out more which seemed to help.

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