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Deans injury log! (And some gainz)

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DeanW92Icon...08-11-2017 @ 22:00 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Wednesday 8th november

Paused bench
Top set-180x1 PB
135 6x5

T bar rows
5x15

Incline db bench
30s x20,20,25

Hammerstrength underarm rows
20,15
5 step dropset

Done

Very happy to hit the 180 milestone

DeanW92Icon...10-11-2017 @ 21:10 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 10th

Paused squats
200x1 - 2.5kg paused PB
210x1 - 12.5kg paused PB and 2.5kg above my normal squat PB

Squat
145 x 6,6,10

Deadlift
260x2
205x8

Standing hamstring curls
5x15

Leg press 5x15

Calf raises 5x12


DeanW92Icon...12-11-2017 @ 13:09 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Sunday 12th november

Paused bench
160x1
120x10

Squats
180x1 paused
140x10

Done.

Bit of a deload, lowered intensity and volume. Next training on friday so 4 days of recovery, everything aches and feels tired so it should do me some good. Plan is then to try and aim for some rep PBs
DeanW92Icon...17-11-2017 @ 20:09 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 17th

Paused bench
160x3
160x5 rep PB
140x9 also a rep PB

100x15 TNG

Incline db press
2x12 42.5s

Rear delt flies
4x12

Prone DB rows SS lat pulldown
4x12 ea

Rotator cuff work and some stretching.

Chest still feels tight at the moment, weights felt very heavy in the hand and control felt awful.
RobboIcon...18-11-2017 @ 13:59 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10631 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Jesus bench came back quick! Awesome to hit the 180
DeanW92Icon...19-11-2017 @ 20:57 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Robbo said:Jesus bench came back quick! Awesome to hit the 180


Cheers, hopefully i can build up to something bigger in 2018.
DeanW92Icon...19-11-2017 @ 21:03 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Sunday 19th november

Squat
Paused reps up to 190x1
170x10 rep PB
140 2x12

Deadlift
Up to 240x2

Leg extensions
8 sets

Walking lunges
2 sets of 20

Planned to do a few more reps on the deadlift but my left hamstring twinged a bit so left it there. Should be fine by next session
DeanW92Icon...25-11-2017 @ 18:02 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 25.11.2017 @ 18:03 PM by DeanW92
Friday 24th
Squat 200x1 paused, 180 2x5
Bulgarian split squat 4x15
Hamstring curls 4x20
Calf work

Saturday 25th
Widegrip pull ups 3x10
Paused bench 165x2,150x5,140x5
Widegrip pull ups 3x5 1x10
SLDL 140 3x5
DeanW92Icon...27-11-2017 @ 20:10 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 27th

Squats
190x2 paused
140 3x5

Hamstring curls with slow concentrics and paused at the top
4x20

Bulgarian split squat
4x10

Dumbell SLDL
3x15

Calf raises

Fin.
DeanW92Icon...29-11-2017 @ 08:11 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tuesday 28th november

Paused bench
160x1 long pause
130 3x5

Widegrip pullups
BW x10,10,8

SLDL
100 4x10

Db incline bench SS hammer rows
2x20 each

Incline db curls
3x10

Spider curls
2x15
DeanW92Icon...04-12-2017 @ 20:39 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 30th

Squat
Top set 192.5x1 paused
140 3x5

Paused bench
160x1
130 3x5
100x15 TNG

SLDL
200x1
120 3x10
DeanW92Icon...04-12-2017 @ 20:42 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Monday 4th december

Squats
180x1 paused
180x3 - first rep paused
145x5,5,5
160x5
100x15,15,20

Db Bulgarian split squats
3x12

Leg extensions SS leg curls
3x15 - 3x25

Calf raises
6sets
DeanW92Icon...07-12-2017 @ 21:22 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Tuesday 5th

Paused bench
160x1 10 second pause
135 3x5

Incline bench
Dropset 110x8, 90x7, 70x8, 60x10

Widegrip pullups
5x5

SLDL
210x1
130 2x15

Rows and pulldowns superset
4x12 each

Incline db flies
3x20

Db curls
3x10

Done
DeanW92Icon...08-12-2017 @ 22:06 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Thursday 7th

Squat
190x1 paused
145 8x5

Widegrip pullups
3x8

Leg press
25,25,15,10

Calf raises
DeanW92Icon...08-12-2017 @ 22:29 
Member 4496, 1313 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 8th december

Paused bench
162.5x1 167.5x1
135 4x5

TNG bench (45 seconds rest between sets)
120x9
100x8
80x8
60x10

Widegrip pull ups
3x10

SLDL (no belt)
215x1
140 4x8

Incline db press 30s 3x20
Superset with
Tbar rows 3x20

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