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Deans injury log! (And some gainz)

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DeanW92Icon...10-05-2019 @ 06:40 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 9th May

Stiff leg deadlifts
250x3 rep PB
210 2x5

Widegrip pull ups
8,8,6,5

Rear delt flies
12s 4x10

DB rows

Done
DeanW92Icon...11-05-2019 @ 16:00 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 11th May

Squat
200x6 rep PB
220x1 new 1RM

Paused bench
170x1
182x1 new 1RM
150x5

Leg press
12 plates x 10,10,10,15,20





Squat was a bit iffy, came up really well but i felt like depth could have been better. Struggled with balance a bit on the decent, il put it down to tiredness from the rep-out set before and to be honest this wasnt planned for untill next week. Bench was good and might have a crack at 190 next week.
DeanW92Icon...14-05-2019 @ 20:58 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tuesday 14th

Paused squat
180x5

Paused bench
140x5

SLDL
250x1
270x1 PB

Deadlift 270x1

Done

Squats and Bench didn't feel too good, came into the gym feeling a bit beaten up and once i started warming up on these i started to like i wasn't recovered from Saturday, plan wasn't to push these today though so didn't matter too much but left me thinking if i could hit my deadlift target. Resting until saturday now for one last push and then a change of training focus next week.
DeanW92Icon...03-06-2019 @ 22:49 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 18th May

Mock meet

Squat
190
210
230 PB

Bench
160
180
190 PB

Deadlift
250
280
302 fail

Total 700

Very pleased to hit the squat and bench PBs, the deadlift attempt was a bit optimistic but i got it to just under my knees. Im sure that i would have managed 295 which is good considering I've not done much deadlifts as i was focusing on SLDLs, also i had major cramping in my back and hips whilst benching so almost didn't deadlift at all.
DeanW92Icon...03-06-2019 @ 22:55 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Only trained 3 times in the last 2 weeks, been resting up a bit and got a slight injury at the moment from work, not sure what ive done but started with some pain just under my chest on LHS, ribs are a bit bruised and was in a lot of pain when trying to lie down. Got a little better over the weekend so thought id train today and see how it went

Monday 3rd June

Bench
Up to 160x1 paused
120x10,10,10,8

Incline bench
80x8,6
60x12

Hammerstrength incline chest press
3x10 with 5 second negatives

Skull crushers
30kg x 12,12,15

DB tricep extensions
12.5kg 3x12 ea arm

Rotator cuff work
DeanW92Icon...06-06-2019 @ 21:19 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 5th june

Squats
190x1
140 4x10

A1 Bulgarian split squats 30kg dbs
2x10
1x15

A2 standing leg curls
3x15

Leg press
10,10,8,8
DeanW92Icon...07-06-2019 @ 17:21 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 7th june

A1 Widegrip pull ups
4x6
A2 straight arm cable pulldowns
4x12

B1 Hammerstrength underarm rows
4x8
B2 bent over rear delt flies
4x12

Widegrip lat pulldowns
3x10

Neutral grip cable rows
3x12

Ez bar curls
3x6

Lying DB curls
3x10

Deadlifts
240x6
180x10.

Done
DeanW92Icon...13-06-2019 @ 13:40 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 10th june

Bench
Up to 160x1 paused
120 7x7

Db side raises
4x12

Widegrip chins
4x6

Rear delt cable flies
3x10

Db curls
3x10

Mid back very sore and started to hurt halfway through so didn't get to do some stuff i wanted to as it hurt. Decided to go with an upper lower split as fullbody felt too hard to recover from and i hate doing traditional bodypart splits
DeanW92Icon...13-06-2019 @ 22:30 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 12th june

Squat
Up to 200x1 paused
140 7x7

A1 single arm DB Bulgarian split squats
20kg 4x10
A2 standing leg curls
40kg 4x12

Done! Squatting was pretty hard, had a good sweat on.
DeanW92Icon...15-06-2019 @ 13:13 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 14th

Incline Bench
110x3
70 5x12

Widegrip pull ups
2x8
1x6

Prone DB rows
30s 4x12

Rear delt flies
3x10

BW dips
15,15,12

Single arm tricep extensions
3x15

Ez bar curls
30kg 2x15
1x12
DeanW92Icon...19-06-2019 @ 13:47 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 17th June

Deadlift
250x1
200x6,6,8,6

Leg press
4x12

Core work

Done
DeanW92Icon...04-07-2019 @ 06:02 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 1st July

Deadlift
212x8
180x8

Incline DB flies
30s 3x12

Widegrip pull ups
10,7,6

BB Bulgarian split squats
40kg 3x10 ea leg

Rear delt flies
3x12

Done
DeanW92Icon...07-07-2019 @ 22:35 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 07.07.2019 @ 22:37 PM by DeanW92
Wednesday 3rd july

Benchpress
136x10
100x10

Snatchgrip deadlifts
160x8
180x8

Leg press
4x12

Ez bar curls
Dropset and myo reps50kgx8, 30kg x10,5,5,5

Ez bar skull crushers
Dropset and myo reps 50kgx10, 30x12,5,5,5

First session since peaking over a month ago that I've finally had energy and felt good in the gym.
DeanW92Icon...08-07-2019 @ 14:27 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 5th july

Squat
160x10
120x10

Incline bench
100x6
70 3x10

Close grip bench
100x10, 6
60x15

Prone DB rows
30s 3x12

Rear delt flies
3x10

Feeling pretty good again. One more week of training and then im gonna have a weeks rest.
DeanW92Icon...12-07-2019 @ 21:00 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 8th

Deadlifts (no belt)
224x8
180x8

Incline DB bench
40s 2x8
30sx12

Leg extensions
4x12

T-bar rows
2x15

Ez bar skull crushers
2x12

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