Dean's Training journal.
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| DeanW92 |  | ... | 11-11-2013 @ 21:40 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 11th November Deload week Lunges BW 3x12 each leg 16kg DB's 1x12 each leg Leg extensions 3x12 Hamstring curls 3x12 Squats BWx5 60x5 100x5 Fin. Felt tired as hell after work but still went in just to do a light workout. Think im going to try Wendlers 5/3/1, had the book for a long time but never really bothered to try it and stick to it, would be nice to try and follow a set routine for like 3 months instead of making up my own stuff and then changing it all the time. | ||
| DeanW92 | | ... | 15-11-2013 @ 19:28 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Deload session 2 bench Barx5 40x5 60x5 80x3 90x3 100 2x3 strict overhead Barx5 30x3 40x3 55x3 incline bench 60x3 70x3 80x3 90x3 Fin. Deload session 3 deadlift 60x5 100x3 140x3 160x3 180x5 wg chins ss with hamstring curls 3x5 - 3x12 Fin. Next session will be sunday, starting with 5s week | ||
| DeanW92 | | ... | 17-11-2013 @ 14:41 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 17th November 531 round 1, 5's week. Squats BW 3x3 60x5 105x5 120x5 135x10 Back-down sets 120x5 105x5 Deadlift 60x3 100x3 140x2 180 4x5 150x5 (straightleg) Hanging leg raises 4x10 Fin in just under an hour Good first session after the deload, happy with how everything went, done 140x10 before and I think I could of managed 12 with 135 today so quite pleasing. Following some of the stuff in beyond 5/3/1 which includes 2 down sets after the main set and also doing 5x5 for assistance with 80% of your 'training max'. I think the extra volume will be tough for me but hopefully the hard work will pay off. | ||
| DeanW92 | | ... | 19-11-2013 @ 10:32 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday bench Barx5 40x5 60x3 80x5 90x5 105x10 90x5 80x5 overhead press Bar x 5 30x5 40x5 55 5x5 bw dips 5x10 Fin Pretty good session. Aim is 10 reps on all my 5+ sets this week. Deadlifts on wednesday. | ||
| DeanW92 | | ... | 20-11-2013 @ 19:56 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 20th 5's week deadlift 60x5 100x5 145x5 170x5 190x10 170x5 145x5 squats 60x3 100x3 120x1 130 5x5 db rows 40kgx30 per arm Fin I thought deadlifts after squats was hard on sunday, this felt rediculous, got it done thoigh, good session. | ||
| DeanW92 | | ... | 21-11-2013 @ 21:33 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 21st 5's week Strict press Barx5 30x5 45x5 52.5x5 60x12 equal to my PB 52.5 2x5 Bench Barx10 60x3 80x3 100 3x5 close grip 100 2x5 regular grip pull-ups Widegrip 2x8 shoulder width grip 1x8 EZ bar curls 1x10 Db curls 1x20 Fin Good session, energy felt a bit low but still did well and happy with how things went. Feeling pretty knackered now but got 2 days off, Squats on sunday. | ||
| DeanW92 | | ... | 24-11-2013 @ 15:42 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Sunday 24th November 531, cycle 1, 3's week. Squats BW 2x5 60x3 80x3 110x3 130x3 145x10 - Small PB BBB assistance - squats 130 6x5 Wg pull-ups 3x5 Chin-ups 3x5 Finished off with some crunches and a bit of foam rolling Good session, warm-ups all felt bad but on my top set there was a big improvement. Previously done 140x10+150x8, so although only a small PB, its still a PB! Legs feeling a bit sore now from all the squatting. | ||
| DeanW92 | | ... | 25-11-2013 @ 20:59 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 25th November 531 3's week Flat bench Barx10 60x5 85x3 100x3 112.5x8 BBB bench 105 3x5 100 5x5 dips BW+10kg 3x10 Pull-ups BW 1x5 BW+5kg 2x5 Fin Pretty good session, feeling knackered now though, lots of volume. | ||
| DeanW92 | | ... | 27-11-2013 @ 19:58 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 27th november 3's week deadlift 60x3 100x3 140x3 160x3 180x3 202.5x10 2.5kg rep pb deadlifts bbb assistance 180 5x5 no belt wg chins Bw 8x5 Finished off with some crunches Good session, done 200x10 before which was easier than today but numbers wise its still a pb so im happy. | ||
| DeanW92 | | ... | 28-11-2013 @ 20:02 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 28th November 3's week - press Strict Overhead press Barx8 40x3 50x3 55x3 65x12 5kg rep PB Strict overhead BBB assistance 55 10x5 Pushpress 80x3 90x8 possibly rep PB, pretty easy too. EZ bar curls - dropset 8,8,8,15 reps Fin Good session, thought I would be knackered from yesterday but still managed to push through a good session and got plenty done. | ||
| DeanW92 | | ... | 01-12-2013 @ 15:00 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 1st December Training cycle 1 5/3/1 week Squats BW 3x5 60x3 100x3 120x5 135x3 152.5x10 PB! BBB assistance - squats 130 4x5 140 1x5 - last rep paused BW WG pull-ups 10x5 each rep sturnum touching the bar Should of had my weight belt today, pull-ups feeling the strongest they have been. EZ bar curls 1x10 Dropset - 8,8,8,8 reps Fin. Awesome session today, everything feeling really good. Previous best on squats was 150x8 so a good PB. Will foam-roll my quads later as they have tightened up a bit. | ||
| DeanW92 | | ... | 02-12-2013 @ 20:05 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 2nd December 531 week Bench Barx10 60x5 80x5 92.5x5 105x3 117.5x8? Not sure on the reps of the final set as I jst went for it and didn't count 130 2x1 Bench BBB assistance 100 5x5 Hammerstrength rows 5x10 Tricep pushdowns 5x12 Feeling very tired today, but rest day tomorrow so hopefully be ok for wednesdays deadlifts. | ||
| DeanW92 | | ... | 04-12-2013 @ 18:56 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Post Edited: 04.12.2013 @ 18:58 PM by DeanW92 Wednesday 4th december.531 week deadlift 60x5 100x3 140x3 170x5 190x3 215x8 wg pull ups Bw 8x5 Fin. Pretty Happy with the last set, 5kg behind my best which isn't too bad, decided to miss out the volume sets after because i felt drained before i even started the session. One more session before deload week, actually looking forward to it as fatigue is building up. | ||
| DeanW92 | | ... | 05-12-2013 @ 21:11 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 5th december 531 week. strict overhead press Barx10 40x5 52.5x5 60x3 70x10 pb seated db press 20sx10 34s 3x8 ez bar curls Dropset 10,10,10,12,15 Fin. Good session, still feeling knackered but not as bad as yesterday. Hopefully get some more sleep over the weekend. | ||
| DeanW92 | | ... | 09-12-2013 @ 19:13 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 9th Deload week squat Bwx10 60x8 80x6 100x6 120x3 130x3 wg pull ups 3x5 20 mins crosstrainer 10 mins bike Fin Think i might only do 1 other training session this week. Very busy with work at the moment. | ||
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