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Deans injury log! (And some gainz)

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DeanW92Icon...23-11-2019 @ 09:01 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 21st november

Beltless deadlifts
280x1
250x5
Both no belt PBs

Nuetral grip chins
8,8,6

T bar rows
3x10

Lat pulldowns
3x8

Db hammer curls
3x10 done.
DeanW92Icon...28-11-2019 @ 21:36 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 23rd november

Paused bench
140x10
140 2x5

Lowbar squat
160x5
170 2x5

Deadlift
220 3x5

Pulldowns
4x8

Squats
170 2x5

Trained at a different gym today to try some equipment i have been looking at for when i get my garage gym. Tried an IPF spec combo rack and hated it! Not use to the instability which made unracking and racking squats hard. Dropped the bar on ma last set whilst re-racking and was lucky not to injure my shoulder. Good to use a better bar though as i hate using the weightlifting bars they have at my normal gym
DeanW92Icon...28-11-2019 @ 21:44 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 27th November

Paused bench
70x10
120x5
140x2
160x1
180x1
194x1 PB
200x1 PB

Squats
70x10
120x5
160x3
200x1
220x1
240x1 PB

Had issues with cramping today but still managed to hit the PBs i wanted for this training cycle. Strained my pec a little bit, not sure if this is because of saturdays incident or the cramping and because even 0.25kg more would have been too much. Squat i had more in me but decided not to attempt any more..
DeanW92Icon...30-11-2019 @ 12:13 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 29th November

Squat
70x8
120x5
160x1
200x1
230x2
200x5

Deadlift no belt
70x5
120x5
160x3
200x3
240x1
260x1
280x3 PB

Had no real plan for today, thought i might try for another squat PB but just wasn't feeling it today on squats, 230 was much harder than Wednesdays 240 but decided to go for another rep instead of attempting 250. Had no plans for deadlifts at all for this training cycle so pleasantly surprised at where my strength has finished. Time to back off now.
DeanW92Icon...01-01-2020 @ 23:32 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Didnt really get much training done for the 3 weeks after i hit those PBs, wanted to recover and had a lot on.

Got my home gym pretty much sorted so i started training there last week, plan is to do 5 short sessions a week starting next week.

So far this week:

Tuesday 31st Feb -

Paused bench 100kg 5x7
Incline bench 60kgx20,20,15
Underarm pullups 6x5
Rear delt flies 10kg 3x12

Wednesday 1st Jan 2020 -

Paused beltless squats 120 5x7
Beltless squats 120x7
1.6" Deficit snatchgrip deadlifts 170 3x6
DeanW92Icon...04-01-2020 @ 20:35 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 04.01.2020 @ 20:36 PM by DeanW92
Friday 3rd Jan

Paused bench
110kg 7x5
110kgx10

Dips
3x10

Rear delt flies
4x12

Done

Waiting on a missing part for my chest supported row machine
DeanW92Icon...04-01-2020 @ 21:07 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 4th Jan

Paused squats (no belt)
132.5 7x5

Snatchgrip SLDL (no belt)
170 2x5

SLDL (no belt)
170 2x8

Done
DeanW92Icon...08-01-2020 @ 11:42 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 6th Jan

Paused bench
105 7x7

Closegrip bench
80 4x10 4 second negatives

Prone row machine
+50kg 6x10

Rear delt band flies
3x12
DeanW92Icon...08-01-2020 @ 12:53 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tuesday 7th jan

Paused squats (no belt)
125 7x7

Done
DeanW92Icon...09-01-2020 @ 11:42 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 8th Jan

Snatchgrip deadlifts
170kg 7x5

Stiffleg deadlifts
170x5

Deadlift
170x5

All sets no belt

Facepulls
4x15
RobboIcon...11-01-2020 @ 09:05 
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:Wednesday 8th Jan

Snatchgrip deadlifts
170kg 7x5

Stiffleg deadlifts
170x5

Deadlift
170x5

All sets no belt

Facepulls
4x15


Love snatch grip deadís. Good weight for a lot of sets there! Try them from a defecit. Murder!
DeanW92Icon...11-01-2020 @ 20:27 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 9th

Paused bench
110x8
130x10
110 2x10

Prone row neutral grip
+50 x10
+60kg 3x8
+30kg 2x15

Face pulls with band
4x15

External rotators
3x8
DeanW92Icon...11-01-2020 @ 20:37 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 10th

Paused squat no belt
150x8
130 2x8

Squat no belt
130x8

Split squats 10kg plate with slow eccentrics
3x10

Done
DeanW92Icon...11-01-2020 @ 20:40 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Robbo said:
Love snatch grip deadís. Good weight for a lot of sets there! Try them from a defecit. Murder!


Cheers Robbo. Did some a few weeks ago from a small deficit and they where a killer! Getting some volume in for a few weeks before i start increasing weights again.

Training from my garage now with limited space so vary little variation in my training now!
DeanW92Icon...14-01-2020 @ 20:36 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 13th Jan

Paused bench
110kg 7x5

Face pulls
Purple band 5x12

Chest supported Lat row
50kgx8
75kg 2x6
60 2x8
30kg 2x15

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