Deans injury log! (And some gainz)
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| DeanW92 |  | ... | 03-04-2019 @ 22:28 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 1st April Paused squats 176x1 140 3x5 Paused bench 146x1 120 3x5 Front foot elevated reverse lunges 60kg 2sets 8ea leg 70kg 2sets 6ea leg Face pulls 3x12 | ||
| DeanW92 | | ... | 03-04-2019 @ 22:31 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 3rd april A1 Rear delt db flies 5x20 A2 wide grip pull ups 5x6 Face pulls 4x10 SLDL 220x1,1 190 3x5 Cable pulldowns 4x15 Shoulder mobility work Hanging knee raises Dead bugs | ||
| DeanW92 | | ... | 06-04-2019 @ 16:50 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 5th april Paused squats 175x3 140 4x5 180x1 Paused bench 145x2 120 4x5 A1 Ez bar skull crushers 40kgx15,12,8 A2 Ez bar curls 40kgx 12,12,8 Shoulder stretches Rotator cuff and rear delts | ||
| DeanW92 | | ... | 11-04-2019 @ 21:10 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 8th april Paused squats 186x5 150 3x5 Paused bench 160x2 130 3x5 A1 leg press 4 sets weight increasing A2 reverse lunges 25kg 4x10 A3 single leg SLDL 4x10 ea leg | ||
| DeanW92 | | ... | 11-04-2019 @ 21:35 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 10th April Cable rear delt flies 3x15 Face pulls 3x12 Db rear delt flies 3x10 HS Low rows 4x15 Widegrip pulldowns 4x10 SLDL 230x3 deadstop reps 200 2x5 TNG 200x5 deadstop reps Rotator cuff exercises | ||
| DeanW92 | | ... | 13-04-2019 @ 09:28 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 12th april Paused squats 200x5 PB 160x5 Paused bench 160x3 140x5 A1 Cable flies 3x20 A2 Bodyweight lunges 3x10 A3 rear delt flies 3x20 My training plan has gone a bit out of the window this month due to a trip over the bank holiday weekend. Might try hit some small incremental pbs sunday or wednesday and then a deload after the trip and build up to something bigger. | ||
| DeanW92 | | ... | 15-04-2019 @ 22:48 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Sunday 14th April Paused squats 212kgx2 PB Beating my old 1rm of 210 and then hitting a 2nd rep Paused bench 172kg x2 Rep PB Stiff legged deadlifts 250x1 Everything feeling very good, maybe some PBs on all 3 lifts next month. | ||
| DeanW92 | | ... | 21-04-2019 @ 08:12 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 17th April Squat 180x10 Paused bench 140x10 SLDL 200x10 deadstop reps. | ||
| DeanW92 | | ... | 24-04-2019 @ 13:38 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Post Edited: 24.04.2019 @ 13:38 PM by DeanW92 Tuesday 23rd AprilPaused squat 172x2 3 sec pause 150x5 3 sec pause Paused bench 146x2 3 sec pause 120x5 3 sec pause Stiffleg deadlifts 220x1 180x5 De-loading this week still, keeping volume low with medium intensity. | ||
| DeanW92 | | ... | 27-04-2019 @ 01:38 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 26th April Paused squats 180x1 6 second pause 160x5 Paused bench 150x1 130x5 SLDL no belt 230 2x1 200x5 End of deload. Volume back to normal next week and weights increasing each session, aiming to establish some new 1RMs on Squat bench and SLDL in 4 weeks time. | ||
| DeanW92 | | ... | 30-04-2019 @ 22:01 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 29th April Paused squats 190x1 5 second pause 150 3x5 Paused bench 160x1 130 3x5 Reverse BB lunges 3x8 ea leg 1x12 ea leg Incline db press 30sx10 45sx10 Rear delt flies 12s 3x12 Tuesday 30th April Stiff leg deadlift 240x1 200 3x5 Widegrip pull ups 10,8,8,6 Machine rows 3x12 A1 ez bqr skull crushers 3x12 A2 Ez bar curls 10,10,8 Missed lunges the last few weeks and so was very sore after them, need to keep on top of doing them as i can notice a difference when squatting. | ||
| DeanW92 | | ... | 04-05-2019 @ 14:50 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Saturday 4th May Paused squats 190x2 150 4x5 Paused Bench 160x2 130 4x5 A1 Front foot elevated Reverse lunges 40kg 3x12 A2 Leg press increasing weights 15,12,8 Everything feeling better than monday despite not eating enough this week. Adductors on LHS tight though and causing some discomfort so need to get that sorted. | ||
| Robbo |  | ... | 04-05-2019 @ 19:53 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | DeanW92 said:Sunday 14th April Paused squats 212kgx2 PB Beating my old 1rm of 210 and then hitting a 2nd rep Paused bench 172kg x2 Rep PB Stiff legged deadlifts 250x1 Everything feeling very good, maybe some PBs on all 3 lifts next month. Huge session there mate. Looking very strong | ||
| DeanW92 | | ... | 05-05-2019 @ 23:41 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Robbo said: Huge session there mate. Looking very strong Cheers, things going very well at the moment. Might finally get that 220 squat and would be nice to hit a 700 gym total | ||
| DeanW92 | | ... | 07-05-2019 @ 20:59 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tuesday 7th May Paused squats 200x1 160 2x5 Paused Bench 170x3 PB 140 2x5 Incline DB press 30s 3x15 EZ bar skull crushers 35 2x12 45 x8 Rope face pulls 3x12 Done. Bench was supposed to be for 1 rep but decided to push it a bit more, maybe 190 is on the cards soon. | ||