REGISTER AN ACCOUNT
Who's Online - 0 members and 91 guests

Dean's Training journal.

Users viewing topic: & 1 Guest

12345678910 ... ... 2829303132333435363738

DeanW92Icon...04-10-2013 @ 20:10 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 4th October

Deadlifts
60x5
100x5
140x5
180x3
200x3
220x2
240x3 Equal best with this weight - But dissapointing
140 5x3 speed pulls

WG pulldowns
3x12

DB hammer curls
3x20

Fin

Felt under the weather still today, infact probably the worst I have felt all week, but stupidly still tried to push it but it didn't really get me anywhere. Managed to equal my best which isn't too bad but I was expecting much more, based on last week I should of been aiming for 6-8 reps. During warm-ups the first rep with 200 was about as fast as the 10th rep with 200 last week, so wasn't expecting too much. Will probably have 3 days now to rest and try fight off this cold, will be taking it easier for a couple of weeks too to try and improve on moving the weights faster.
DeanW92Icon...08-10-2013 @ 19:33 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tuesday 8th

strict press
Barx8
40x5
50x5
65 axle 6x3
75x3
85x3

axle pushpress
75 5x3
85 x5

seated db press
3x10

wg chins
Bw 3x8

Fin

still not feeling great but went in and got summat done.
DeanW92Icon...10-10-2013 @ 19:14 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
10th October

Squats
Barx10
60x5
100x5
120 6x3
140x5

Glute-ham raises
3x10

Pull-ups
WG BWx5kg 3x5
Moved grip closer in
+5kg 2x5

Fin

Bit of pain in my groin today but nothing serious I dont think, nice and easy day.
DeanW92Icon...12-10-2013 @ 18:35 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 12.10.2013 @ 19:20 PM by DeanW92
12th october.

Cg paused bench
Bar x10
40x5
60x5
80x5
90 5x3
100x3
110 2x3 and 1x5

Db incline bench
3x10

Lat pulldowns ss with dips
3x8 and 3x12

Good session today, first good one in a while.
DeanW92Icon...14-10-2013 @ 20:21 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
14th October

Deadlifts- all beltless
60x15
100x10
140x5
180 5x3
200x5 - had about 8 in me, reps felt pretty slow.

Glute ham raises
3x8

Chin-ups
3x8

Fin.
DeanW92Icon...19-10-2013 @ 17:47 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
19th October

Strict overhead - warmups
Barx10
30x10
40x10
50x5

Strict log
55x5
70x3

Seated DB shoulder press (no back support)
5x15

Nuetral grip chins
10x5

DB hammer curls
5x15

Fin

Not trained since monday due to feeling like death, thought having a bit of time off would help recovery. Still not 100% but starting to feel a little better, keeping it light though until im fully recovered.
DeanW92Icon...23-10-2013 @ 22:30 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 23.10.2013 @ 22:31 PM by DeanW92
23rd October

Not trained since saturday due to work commitments but managed to get in the gym today, been having problems yesterday and today with a tight hamstring and sore lower back, pain was severe first thing this morning.

Anyway todays workout:

5mins crosstrainer
Bodyweight squats
Quads almost cramp x 6
Stretching
Bodyweight squats
More stretching

Squats
60x5
100 2x5
120 2x5
130 x5
Add belt
140x5

Deadlifts
60x5
100x5
140x3
180x3
200x3
220x5

Chins SS with more leg stretches
BW 5x5 + 1x10

Fin

Quad almost cramp x 2
Foam rolling when I got home.

Once I got some blood flow into my hamstrings there wasn't really any pain and my hamstring loosened off but they have tightened up a little again, I imagine they will probably be sore again in the morning. Never before have I had cramp whilst warming up, must of been de-hydrated pretty bad.
DeanW92Icon...24-10-2013 @ 21:30 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
24th October

Foam roll left leg before work, feeling looser now but still some tightness.

CG bench
Barx5
40x5
60x5
80x5
100x3
110x3
120 3x3
130x2

Bench - regular grip
100x10
60x20

Dips
BW+20kg 2x8
BWx12

Hammerstrength incline bench
5x12

Hammer curls
5x12

Hamstring stretches

Fin

Good sesh today strength was pretty good, 130x5 is my best with a regular grip, and probably could of managed 3 today using CG, aim is to get 5 or more in a few weeks.
DeanW92Icon...26-10-2013 @ 15:56 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 26th October

Started todays session with DOMs still from squats and deads on wednesday but weights felt a bit lighter and form was better today.

Various stretches and BW squats then...

Squats
60x5
100x3
120x3
140x3
150x3
Add belt
160x3
160x4 Pussied out on going for a 5th rep

Hamstring curls
5x15

Nuetral grip chins
BW 5x6

Leg extensions
4x15

Did some foam rolling between each set of leg extensions, 2 mins on each leg.
1.hamstrings
2.IT band
3.Glutes
4.Quads

Fin.

Good session, think I could of managed 160x5 on the first set, PB is 170x5 so getting back up there now.
DeanW92Icon...28-10-2013 @ 20:19 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 28th October

BB strict press
Barx5
40x5
50x3
60x3
706x3
80x2 +1 pushpress

BB pushpress
80x3
add belt
90x5 - felt pretty speedy and strong

Seated DB press (no back support)
20sx8
24s 2x8

hammerstrength rows
4x10

Tricep pushdowns
4x15

Fin.

Pretty good session, happy with what I got done.
DeanW92Icon...30-10-2013 @ 19:40 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
30th October

Deadlifts
60x8
100x5
140x5
180x3
200x3
220x1
Add belt
230 3x3

Hamstring curls
4x15 each leg

DB rows
2x20 each arm

Pull-ups
BW 5x5

Decline sit-ups
+15kg 2x10
BWx20

Foam rolling hammies and it band

Fin

Great session, deadlifts felt good, hoping to get a rep PB next session.
DeanW92Icon...01-11-2013 @ 20:52 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 1st

CG bench
Barx5
40x5
60x5
80x3
100x3
110x3
120x1
130x3
130 2x1

Regular grip bench
100x10

Incline db's
40sx10

Incline db flies
3x12

Tricep pushdowns
3x10

Db curls
2x10
2x20

Fin
DeanW92Icon...03-11-2013 @ 16:12 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Sunday 3rd November

Squats
BW 3x5
60x3
100x3
120x2
140x2
Add belt
150x1 paused
160x1 paused
170x1 paused
180 2x1

Hamstring curls
2x10

Lunges
60x10

WG chins
BWx5
+10 2x5
BWx10

Stretching and foam roll legs

Fin

Pretty good session, only 10kg behind my PB on the paused squats which Im fairly pleased with, going to try keep doing these as I think they help with positioning and improving my form.
DeanW92Icon...05-11-2013 @ 23:12 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tueaday 5th

Strict overhead
Bar 2x5
40x5
50x3
60x3
70x2
80x1
90x2 pb.

Pushpress
90x3
100x5 maybe a pb? Had more in me

seated db press
2x8

Chins
Bwx5
+10kgx8
Bwx10

Side raises
3x10

Hammer curls
3x10

Fin.

Good session, happy with the pressing, done 85x5 before i think but changed my form recently making it harder.
DeanW92Icon...07-11-2013 @ 19:09 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 7th

deadlifts
60x5
100x5
140x3
180x1
200x1
220x1
Add belt
230x1
240x3 tried to get a 4th rep for a pb but missed jst below the knees.

pull ups
didnt count the sets but pretty sure i did atleast 10x5

Fin

Decent session but that deadlift pb jst seems to be escaping me atm.
Plan is to train differently for the next couple of weeks and then try work up to some heavy weights again.

12345678910 ... ... 2829303132333435363738

© Sugden Barbell 2025 - Mobile Version - Privacy - Terms & Conditions