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Dean's Training journal.

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DeanW92		...	26-08-2013 @ 17:39
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 26.08.2013 @ 17:40 PM by DeanW92 Monday 26th August Deadlifts (all beltless) 60x8 100x5 140x5 180x2 220x1 230 3x1 240x1 beltless PB Glute-ham raises BWx10 BW+15kg x 12 BW 2x15 WG pull-ups BW 2x8 BW 3x5 Fin Wasn't planning to train today but was feeling a bit bored and so decided to get off my arse and go do something. Decided to do all deadlifts beltless and managed a pretty good session. 230x1 - last set at 230 240x1
DeanW92		...	28-08-2013 @ 20:44
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday Axle pushpress 40x5 50x5 80x3 90x3 100 3x1 110x1 pb Axle strict press 65 4x8 Seated db press 20sx8 37.5sx8 Side raises ss with shrugs 2x10 2x30 Incline Db flies ss with incline db press 3x10 each Fin
DeanW92		...	28-08-2013 @ 20:45
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 28.08.2013 @ 20:46 PM by DeanW92 Double post
DeanW92		...	31-08-2013 @ 17:44
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 31.08.2013 @ 17:46 PM by DeanW92 Saturday 31st August Squats BWx10 60x5 BWx10 100x3 Last rep paused 120x3 Last rep paused 140x1 Paused 150x1 paused 160x1 paused Add belt 180 3x2 Deadlifts 100x5 140x3 180x2 200x1 220x1 Add belt 230x1 240 3x2 255x1 PB WG pull-ups BW 5x5 Fin. Tough workout today but very pleased, squats felt a bit weaker this week and all sets where very hard but managed what I set out to do, last set was a real grinder. Deadlift work sets felt good despite feeling knackered from the squats and I thought id try and get a small PB which I was successful with. Think if I had done deadlifts first and not done the work-sets I could of done 260-265. Left hamstring feeling a bit tight now and knees a little sore but il be keeping the weights on the lighter side for the next 3 to 4 weeks.
DeanW92		...	08-09-2013 @ 13:23
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Had a week of taking it pretty easy and now im back at it. Reps will be higher than usual for the next few weeks, just going to do some basic periodisation with the reps dropping each week and the weights going up. Sunday 8th December Strict Overhead press Barx10 30x10 40x10 50x6 65axle x 12 Db shoulder press 20sx8 30sx12 Axle push-jerk (speed and tekkers work) 65 10x3 DB side raises 4x10 Shrugs 4x20 Fin.
DeanW92		...	10-09-2013 @ 19:53
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 10th September Squats BWx10 60x8 100x5 120x5 130 2x8 - last rep paused on each set BB lunges 50 2x8 per leg Hamstring curls 4x10 each leg WG chins BW 6x5 Pull-ups 2x5 Fin. Knee has been sore for the past week but it eased off whilst training, everything went pretty well today but legs are already sore as hell.
DeanW92		...	12-09-2013 @ 20:54
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 12th September Paused Bench Barx10 40x5 60x5 70x5 80x5 90x12 Incline DB flies 30s 3x10 Pull-ups 5x6 Rear delt flies 3x12 Fin Legs still sore as hell from last session. Everything went well today.
DeanW92		...	15-09-2013 @ 14:45
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday 15th September. Deadlifts - no belt 60x5 100x5 140x3 160x3 180x12 Left a couple of reps in the tank, pretty pleased with this. Frame pick-ups - no belt or straps 85x5 125x5 165x3 185 3x5 - with a 20 second hold on the last rep of each set. Glute hamraises +10kg 3x10 pull-ups 5x5 Fin. Good workout, everything went to plan. Next workout is overhead.
DeanW92		...	17-09-2013 @ 19:37
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	17th Sepetember Strict press Barx10 40x5 50x3 65x3 Axle 70x8 Axle push-jerk speed work 70 4x3 80 2x3 pull-ups 6x5 Fin Decent session, jst felt a little tired today but got done what i had planned.
DeanW92		...	19-09-2013 @ 22:19
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	19th September Squats - all beltless BW 2x8 60x5 100x3 120x3 130x3 140x10 PB Hamstring curls 3x12 WG chins BW 5x5 Db hammer curls Dropset: 20sx10 - 12sx10 Fin. Not a bad session, turned up to the gym 3 hours later than usual due to working later and so felt pretty tired before starting. Squat form felt off and all reps felt slower than normal and a bit crappy but in the end still managed a beltless PB, plan is to try and get 150x10 in a belt next week which would be a 2 rep PB.
DeanW92		...	24-09-2013 @ 19:49
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	saturday 22nd Bench barx10 40x5 60x5 80x3 90x3 110x8 Incline bench 35s 3x8 WG pulldowns 3x8 Tricep pushdowns 3x12 Decent session. Goal is 120x8 bench so not too far away, hopefully il manage this next week.
DeanW92		...	24-09-2013 @ 19:52
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 24th September Beltless deadlifts 60x8 60x5 100x5 140x5 180x3 200x10 - easy Beltless PB Beltless Snatch-grip deads 140x5 160 2x5 WG chins BW 5x5 WG pulldowns 3x8 Finished off with some hammer curls. Great session, deadlifts felt great, had at least 2 more reps in me. Goal is to get 220x10 with a belt next session, current best is 220x8.
DeanW92		...	26-09-2013 @ 21:30
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 26th September Strict press barx10 40x6 50x5 65 axle x 5 75 axle x 10 equal best Axle pushpress 85 4x3 95x5 Seated DB press 30s 3x10 DB side raises 3x10 Wg pull ups BW 5x5 Decent session, upper-body training hasn't been going quite as well as the lower body lifts but still on par with my best.
DeanW92		...	30-09-2013 @ 18:36
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 30th September Squats BWx10 60x5 60x5 100x5 120x5 140x2 Belt on 150x8 Equal best - F'd up! 160x4 - energy and motivation gone Leg curls 3x10 BW chins 5x5 - Wider grip and touching sternum on bar. Fin Despite mood not feeling too great and warm-ups feeling slow. Strength was pretty good on the top-set though and I definitely had the strength there to hit a PB which is good, unfortunately though for no reason at all I completely messed up on the 9th rep on the way down and had to dump the weight, this was not a strength issue it was just simply a lapse in concentration and form. Hopefully make up for this on friday when I deadlift and hit a PB then.
DeanW92		...	03-10-2013 @ 17:14
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 03.10.2013 @ 17:15 PM by DeanW92 2nd October Paused Bench Barx8 40x5 60x5 80x3 90x5 100x3 110x2 120x1 130x3 CG bench 100 5x5 not done these in ages but felt good Incline bench 60 4x10 Incline DB flies SS with WG chins 4x10 + 4x5 Fin Not too bad, but not great either, been a bit under the weather this past week which hasn't helped me but hopefully it will clear up soon. Everything except deadlifts have felt pretty slow recently, im going to work on improving that and then hopefully my numbers will rise again, been doing quite a few grinders recently.

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