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Dean's Training journal.

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DeanW92Icon...20-07-2013 @ 13:01 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
19th July

Squats
BWx10
60x8
100x5
120x3
140x3
150x1
160x1
170x1 (beltless PB)
Add belt
180x1
190x1 PB
200x1 20kg PB

Front squats
60x8
100 4x8 - last rep on all sets was paused for 5 seconds

Hamsrting curls
4x20 per leg

SLD's
140 4x8

Pull-ups
BW 5x5

Fin.

Legs are sore as hell today but it was worth it, an awesome session. Now deciding if to push it hard for another week, think I will have a 2 week deload though starting monday as im happy with the progress iv made these last few weeks.

Vid of 200 squat
EllD90Icon...20-07-2013 @ 13:19 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Very strong mate, nice number to hit!
DeanW92Icon...23-07-2013 @ 19:45 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
EllD90 said:Very strong mate, nice number to hit!


Thanks man
DeanW92Icon...23-07-2013 @ 19:49 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
22nd July - Deload week 1

Axle Pushpress
75 3x5

Strict press
4x10

Paused Bench
90x5
100x5
60 5x10

Arm work - Bi and tri's superset
4x20 on both exercises.

Fin.

No motivation at all for yesterdays workout and was feeling tired and weak, was a good decision to start the deload this week. Found out late today that il be working away for a few days so next session will be Saturday or Sunday.
DeanW92Icon...29-07-2013 @ 19:02 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Deload week 2

Squats
60x5
100x5
120 3x5

Leg extensions
4x20

Lying hamstring curls
4x15

Fin.

Will probably try and train tuesday and wedneaday and then back to pushing it harder next week.
DeanW92Icon...03-08-2013 @ 17:20 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Deload week 2 Tuesday

log
70x8

Paused Bench
100x8

Seated DB shoulder press
4x10

Incline DB press (paused)
4x10

Shrugs
4x10

Fin

Wednesday

Deadlift
160x10

Glute ham raises
4x10

Lat pulldowns
3x15

Decline sit-ups
4x15
DeanW92Icon...03-08-2013 @ 17:24 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 3rd August
1st heavy session back after deload

Squat
BW 2x6
60x5
100x3
120x3
130x1 paused
140x1 paused
Add belt
150x6 - last rep with a pretty long pause

Front squat
60x5
100x12

Leg extensions
3x15 per leg

hammy curls
3x15 per leg

Hanging leg raises
4x10

Fin.

Awesome session, felt great. Left a few reps in the tank on the squat and very pleased with this.
DeanW92Icon...05-08-2013 @ 20:46 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 5th August

Paused Bench
Barx5
40x5
60x5
80x3
100x3
110x1
120x5

Incline DB press (rest-pause)
30s - 15,8,6,5

Flat DB flies (rest-pause)
20,15,12,10

Seated DB shoulder press
5x10

Upright rows
3x10

Shrugs
2x30
Dropset - 30, 20

Fin. Got quite a bit done but not feeling the strongest today, not too bad I guess.
DeanW92Icon...08-08-2013 @ 21:00 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
8th August

Deadlifts
60x5
100x5
140x5
160x3
190x2
210x8 - Possibly a rep PB. Think iv only done 8 with 200 before.

SLD's
160 3x5

Leg extensions
1x8
Rest-pause set - 15,12,10,8

Hamstring curls
3x15

BB curls
2x8
2x12
2x15
15,12,10,10 rest-pause set.

Fin.

Happy with today, strength felt pretty good on the deadlifts, maybe another PB in 5 weeks time.
DeanW92Icon...10-08-2013 @ 15:29 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
10.8.13

BB push press (warm-ups)
Barx10
40x8
50x5
60x5

Log (one clean)
70x3
80x8
90x5
100x3

Strict axle
Drop-set: 75x10, rest 20 seconds, 65x6

Shrugs
3x12

Rear delt raises SS with lat pulldowns
3x10 each

Fin

Session started great today, was only meant to do the 80x8 but it felt easy so I did a bit more, could of done 4 or 5 on the 100 log which would have been a PB. Session was slightly ruined at the end when i got cramp in my left upper ab muscle whilst doing the rear delt raises. Hopefully its jst slightly pulled and nothing worse, got until tuesday to rest.
DeanW92Icon...13-08-2013 @ 21:10 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
13th August

Squats
Barx10
60x10
100x5
120x5
140x3
150x1
160x1 - Paused
170x5 PB

BB lunges
60 3x6 per leg

Hamstring curls
3x15
2x12

HS Low rows
4x12 with varying weights
1x20
1x15

EZ bar curls
3x10
3x20

Fin

Awesome sesh today, squat warm-ups felt crappy upto 140 but 150 felt better and then after easily pausing 160 I felt pretty confident. Kept changing my mind throughout the day if to rep with 160 or 170 and decided to go with the heavier weight which turned out to be a good decision. Possible had another rep in me but decided not to risk it, think I should have 210 in me now.
DeanW92Icon...17-08-2013 @ 16:35 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 17.08.2013 @ 16:40 PM by DeanW92
Two workouts to post

Yesterdays workout - Friday 16th August

Paused Bench
Barx10
40x10
60x5
80x3
100x3
110x1
125x6 Rep PB

Light Bench SS with DB flies
3x15 each. Last set I also did some push-ups after the flies.

DB shoulder press SS with Shrugs
3x10 each

Rear delt flies SS with Cable face pulls
3x12 each

Fin

Saturday 17th August

Deadlift
60x5
100x5
140x5
160x3
180x2
200x2
220x8 PB! Previous best was 5 with this weight.

Glute-ham raises
3x8 with 10kg plate

BB rows
1x12
3x8

Leg extensions
3x10

Giant set - Lat pulldowns, shrugs + DB curls
3x10 each

Fin

Both workouts went pretty well, weights felt heavy again on the bench but hopefully il manage 130x5 next workout which I would be very happy with. Deadlifts felt great, I think I should manage 260-270 when I switch back to singles.

BW this morning was 96.3kg at the gym. Got home and had a big steak with rice and also drunk 4 pints of milk, should help nicely with recovery.

DeanW92Icon...23-08-2013 @ 15:24 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 19th august

Warm-up shoulders with BB Pushpress

Log press
70x5
80x3
90x1
100x4 PB
Was hoping for more but still a PB. I stopped at 4 because balance was awful I was stumbling all over the place.

DB shoulder press
30s 3x8
35s x8

Laying DB tricep extensions
3x10

Standing overhead DB extensions
3x10

DB side raises
3x10

Finished

Pretty good session but as mentioned was hoping for a bit better, was feeling pretty tired and run-down after this session.
DeanW92Icon...23-08-2013 @ 15:33 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 23rd August

Decided to have a few extra days of rest after last session as I was feeling pretty beat up, was hoping this would lead to a good session today.

Squats - Paused
BWx20
60x8
100x5
120x3
140x2
150x1
Add belt
160x1 EB
170x1 PB
180x1 PB
120x5 - wanted to do more but right knee was a bit sore.

SLD's
100x5
140x5
160x3
180x5
200x3

Deadlifts
200 3x3 nice and easy

Hanging knee raises
3x15

Fin. The 180 felt heavy on my back and was a pretty slow rep but a PB so expected and pretty happy with this. Will do some bench tomorrow but might keep it on the lighter side depending on how I feel.
DeanW92Icon...24-08-2013 @ 16:39 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 24th August

Paused Bench
Barx10
40x10
60x5
80x3
100x3
110x1
120x1
130x5 Rep PB

TNG bench
100 2x8
90 1x12

Incline DB press
20sx10
35sx10

Strict axle
65 4x5

DB curls SS Tricep pushdowns
2x12 each

Fin.

Good day which surprised me because I thought I would be tired from yesterday. Nice to hit a rep PB on bench, this is a goal I set a few weeks ago, strength was good enough for 6 reps but completely misgrooved on the 5th rep and it took alot out of me trying to fight it.

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