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Deans injury log! (And some gainz)

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DeanW92Icon...03-04-2019 @ 22:28 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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
DeanW92Icon...03-04-2019 @ 22:31 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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
DeanW92Icon...06-04-2019 @ 16:50 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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
DeanW92Icon...11-04-2019 @ 21:10 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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
DeanW92Icon...11-04-2019 @ 21:35 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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
DeanW92Icon...13-04-2019 @ 09:28 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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.
DeanW92Icon...15-04-2019 @ 22:48 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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.
DeanW92Icon...21-04-2019 @ 08:12 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
17th April

Squat
180x10

Paused bench
140x10

SLDL
200x10 deadstop reps.
DeanW92Icon...24-04-2019 @ 13:38 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 24.04.2019 @ 13:38 PM by DeanW92
Tuesday 23rd April

Paused 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.
DeanW92Icon...27-04-2019 @ 01:38 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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.
DeanW92Icon...30-04-2019 @ 22:01 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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.
DeanW92Icon...04-05-2019 @ 14:50 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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.
RobboIcon...04-05-2019 @ 19:53 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 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
DeanW92Icon...05-05-2019 @ 23:41 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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
DeanW92Icon...07-05-2019 @ 20:59 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 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.

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