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Deans injury log! (And some gainz)

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DeanW92Icon...02-12-2018 @ 10:21 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Friday 30th November

T bar rows SS widegrip pullups
4x12
4x8 BW

Prone DB rows SS rear delt flies
3x12 each

DB rows
2x12

H/S low row
3x15

Cable rows
2x10

SLDL
190x5 deadstop reps with belt
160 4x6 TNG no belt

Done
DeanW92Icon...04-12-2018 @ 07:43 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 3rd December

Squats - 90 seconds rest
145kg 8x5

Hamstring curls
3x12 paused at top

Split squats
10kg DBs 3x12 each

Leg extensions
3x15

SLDL
160kg 5x5 deadstop reps
DeanW92Icon...05-12-2018 @ 22:18 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Tuesday 4th December

Bench
120 6x5 paused
100x10 TNG

Seated OHP
50 4x8

Incline H/S bench
3x20

Tricep pushdowns
4x12

Hammer curls
4x12

Well things started good but develloped some discomfort in my upper outter left pec/front delt, lowered weight but was still there. Had this injury before but not for some time.
DeanW92Icon...11-12-2018 @ 11:35 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 10th december

Squat
Up to 180x1 paused
160x5

Deadlift
220x1
180x5

20 mins crosstrainer.

Deloading volume this week to allow for a bit of recovery but increased intensity.
DeanW92Icon...16-12-2018 @ 10:06 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Wednesday 12th december

Paused bench

150x1
130x5

Incline db press
30s 2x20

20 mins cardio

Bench felt off, still some shoulder/pec issues but better than last week.
DeanW92Icon...18-12-2018 @ 21:17 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 17th december

Squat
Up to 170x5

SLDL
190x5
150x5

Leg press
Sled+4 plates 3x15

Done.
Gunna keep up these short workouts until after the new year as working longer hours and have a lot on over the festive period.
DeanW92Icon...20-12-2018 @ 22:30 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Thursday 20th december

Bench
140x4 paused
100x22 TNG

Widegrip pullups
BW x 15,8,8

Dumbell pullovers
30kg 3x10

Hammerstrength chest press
2x15

Tricep pushdowns v bar
2x15

Db curls 2x15

Done.

Bench strength seems to have dropped off a bit but got alot of upperbody tightness at the moment which wont be helping, forearms, biceps, front delt, chest and scapula all need loosening off. Gym is shut after tomorrow untill the 2nd of jan. May temporarily join somewhere for next week or just rest untill the new year.
DeanW92Icon...31-12-2018 @ 16:28 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 31st December

Front squat
90x3
1003x3

Squat
160x3
140 3x5

Paused bench
140x1
120 3x5

Hack squat machine
4x12

Done.

Last 3 sessions have felt pretty crappy, bench was difficult today and have found it very difficult squatting with a mirror right in front of me. Back to the regular gym wednesday.
DeanW92Icon...02-01-2019 @ 17:05 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Wednesday 2nd January

Squat
160x8
100 3x3 lowbar practise

Stiff leg deadlift
200x1
160 3x5 TNG

Widegrip pullups
Bw 8,8,6

Supine rows
Rest pause
10,3,3,3

Machine rows neutral grip
3x12

Straight bar curls
2x12

Hammer curls
2x12

Done. Good start to the year, squats feeling the best they have for a while. Decided to try pushing my knees forward and out instead of initiating the lift with sitting back.

Trying to get some physio sorted for next week. Really need to push this year to try and make some progress!
DeanW92Icon...04-01-2019 @ 22:02 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Friday 4th jan

Squat
180x1
150 4x5

Paused bench
150x1
120 4x5

Incline bench
90x8,2,2,2 MYO reps

Tricep vbar pushdowns
20,5,5,5 MYO reps

Rear cable flies
3x20

Db side raises
3x15

Done. Feeling good again today, not sure if i started off a bit too heavy but shall slowly increase each week from here with volume deloads every 4 weeks.
DeanW92Icon...07-01-2019 @ 22:16 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 7th Jan

Squat
170x3
152.5 3x5

Paused bench
140x3
122.5 3x5

Leg press
3x15

Leg extensions
3x15
DeanW92Icon...09-01-2019 @ 21:36 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Wednesday 9th January

Beltless SLDL
210x3 deadstop reps
165 3x5 TNG

Beltless Deadlifts
180 2x5
200x5

Widegrip pullups
2x8

Inverted rows
8
Myo set 10,4,4,4,4

Hammerstrength rows
60kg x8
100kg x 15,5,5,5,5 myo reps

Lat pulldowns cables
2x12

Core work

Done.
DeanW92Icon...12-01-2019 @ 21:17 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Friday 11th Jan

Squat
182.5x1 paused
152.5 4x5

Paused bench
152.5x1 3 second pause
122.5 4x5

Incline bench closegrip
90 2x5

Skull crushers
30kg 3x12

Ez bar curls
30kg 3x12

Done.
DeanW92Icon...16-01-2019 @ 13:14 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 14th Jan

Paused Bench
142.5 x2
125 3x5

Squat
172.5 x2
155 3x5

Leg press
Sled + 180kg 2x12
Sled + 120kg x 20

Leg extension
3x12
DeanW92Icon...16-01-2019 @ 20:56 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Tueaday 15th

SLDL
215x1
170 4x5

Inverted rows 3x8
DB rows 3x12
Lat pulldowns 3x10
Straightbar curls 2x10
Hanging knee raises 3x10

Done. Back felt very sore, but had to move training forward a day to fit physio in.

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