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Deans injury log! (And some gainz)

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DeanW92Icon...31-03-2020 @ 15:14 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Sunday 29th

Paused bench
152.5x1
130x10

CG bench
75 5x10

Incline Bench
60x10
70 2x10

Not had much of a plan recently which i don't feel has gone vary well. Decided to change my training goals for now and will peak strength later in the year with a proper program. For now going run 531 to maintain strength with the AMRAP sets and do some more volume to hopefully gain some muscle
DeanW92Icon...31-03-2020 @ 15:29 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tuesday 31st March

Paused squats no belt
170x1
145x9

SSB squats
85 5x10

SSB split squats
Barx10
40kg 2x10

Found a way to set up the split squats that feels comfortable so think i will keep these in as they seem to work the glutes and stability well for me
DeanW92Icon...02-04-2020 @ 17:43 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 2nd April

Snatch grip deadlifts
210x1
180x10

SLDL
105 5x10

Rows
4x12

Facepulls 3x20
DeanW92Icon...05-04-2020 @ 09:38 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 4th April

Paused bench
152.5x5
137.5x8

CG bench
82.5 5x8

Incline bench
80 3x10

Rear delt flies
3x15
DeanW92Icon...08-04-2020 @ 10:29 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 6th April

SSB squats no belt
170x1
152.5x8
152.5x5
92.5 5x8 - hands down by sides

Split squats with SSB
50kg 3x10

McGill big 3 2 sets ea exercise

Im hoping that focusing on core and glute stability + strength will help with my squats once i begin focusing more on strength again, for quite some time my left glute has had massive issues.
DeanW92Icon...12-04-2020 @ 16:20 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 8th April

Closegrip bench
150x1 paused
130x8 paused
82.5 5x10

Facepulls
4x15

Prone row m/c
5x10
DeanW92Icon...12-04-2020 @ 16:22 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 10th april

Deadlift 40mm deficit
210x1
230x1
245x1
190x10

Pause added just off the floor
105kg 5x8

SSB zombie squats
95kg 3x6

Done
DeanW92Icon...12-04-2020 @ 16:27 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 12.04.2020 @ 16:27 PM by DeanW92
Sunday 12th April

Paused bench
160x2
145x10
92.5 5x10 TNG

BB rows on incline bench
80kg 5x8

BB curls superset with overhead tricep extensions
3x12 30kg
3x15 band
DeanW92Icon...17-04-2020 @ 14:29 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tuesday 14th April

Paused squats
170x5
162.5x7
162.5x5

1+1/4 rep squats
105 5x6

Done
DeanW92Icon...17-04-2020 @ 14:31 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 16th April

Closegrip bench
150x1 paused
137.5x7 paused
100 5x8 TNG

Prone row machine
5x10

Straight bar curls SS band pushdowns
40 3x8
Band 3x15

Done
DeanW92Icon...18-04-2020 @ 16:56 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Saturday 18th April

1.5' deficit deadlift
210 2x1
200x10

1.5' deficit SLDL TNG
120 5x8

Squats
120 3x6

Done
DeanW92Icon...22-04-2020 @ 13:31 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 20th april

SSB squats no belt
160x1 - hands off handles
175x1 - hands on
147.5 x 8 - hands off
90 5x10 - hands off

Split squats with ssb
40 3x10
DeanW92Icon...23-04-2020 @ 10:33 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 22nd april

Paused bench
160x4
132.5x10
80 5x10

Prone row machine
5x10

Band pull aparts
3x12

Done

Benching going pretty well at the moment.
DeanW92Icon...26-04-2020 @ 10:38 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 24th April

40cm deficit deadlift
215x1
182.5 x5

40cm deficit sldl
110 5x10

Lowbar squat practise
60 3x8
110x5
130x5
160x1 paused
DeanW92Icon...26-04-2020 @ 15:07 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
26th April

Closegrip paused bench
140x1
150x1
160x1
130x10

Closegrip spoto press
75 5x10

Barbell rows incline bench
80 5x10

Skull crushers straight bar
3x12

Barbell curls
3x12

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