REGISTER AN ACCOUNT
Who's Online - 2 members and 45 guests
Powerlifting Advertising. Strongman Advertising.

Deans injury log! (And some gainz)

Users viewing topic: & 1 Guest

123456789101112

DeanW92Icon...20-02-2019 @ 19:59 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Wednesday 20th Feb

SLDL
230x1
190 3x5

Widegrip pullups
BW x6,13

Inverted rows
4x8

Underarm machine rows
3x20

DB hammer curls SS BB curls
16s 3x12
20kg 3x12
DeanW92Icon...23-02-2019 @ 00:04 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Friday 22nd feb

Paused squats
180x2
140 4x5

Paused bench
155x3
130 4x5

Ez bar Skull crusher and bicep curl superset.
35kgx12ea
45kgx8ea
35kgx10 ea

Leg press
4 sets

Done.

Bench feeling very good again, hope that i can keep building up and beat my 180 PB in the next 2 months. Squats where meh as usual, run out of ideas on how to improve them. :/
DeanW92Icon...26-02-2019 @ 22:21 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Tueaday 26th feb

Deload

Squat
160x1 paused
140x5

Paused bench
135x1
115x5

Deadlift
200x5

Deload was planned for today, felt very fatigued in the gym today but not sure if it was just mental. Friday is meant to be my heavy day but moving it forward to thursday which isnt ideal but its all my plans will allow for.
DeanW92Icon...02-03-2019 @ 00:27 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Thursday 28th feb

Testing day

Paused squat
195x1

Paused bench
165x1

Deadlift
260x1

Little bit more there on each lift. Hopefully add a 5kg more to each lift next in 4 more weeks
DeanW92Icon...10-03-2019 @ 08:31 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
This past weeks training

Monday

Paused squat
165x1
140 3x5
Paused bench
140x1
120 3x5
Leg press
4x20
Ez bar Tricep extensions SS ez bar curls
4x12 each

Wednesday

SLDL
205x1
180 3x5
Widegrip pullups
2x10
Hammerstrength underarm rows
4x15
Hanging knee raises
4x10

Friday
Paused squats
170x1
140 4x5
Paused Bench
140x2
120 4x5
Leg press
3x10
Walking lunges
2x10
DeanW92Icon...13-03-2019 @ 11:38 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 11th

Paused squats
175x1 - 5 second pause
145 3x5

Paused bench
150x1 - 5 second pause
127.5 3x5

DB Lunges
14s 3x12 ea leg

Ez bar skull crushers SS curls
45kg 4x8 each

Good session, everything feeling pretty good today, bench especially moving well.
DeanW92Icon...14-03-2019 @ 20:19 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Post Edited: 14.03.2019 @ 21:08 PM by DeanW92
Thursday 14th March

Widegrip pull ups
3x8

SLDL
220 2x5 TNG reps
140x10

Lat pulldowns
2x15
1x12

Underarm low rows
3x12

Rear delt flies
3x12

Not sure if i was already tired but the 2 sets of deadlifts left me feeling absolutely drained, not pushed them that hard for reps for some time.
DeanW92Icon...16-03-2019 @ 23:48 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
16th march

Paused squats
180x1 5 sec pause
145 4x5

Paused bench
150x2
127.5 4x5

Reverse lunges
2x10 ea leg

A1 - Straight-bar pushdown 2x12
A2 - cable straight bar curls 2x10

B1 - bodyweight dips - 20, 15
B2 - DB curls 2x15
DeanW92Icon...18-03-2019 @ 21:29 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 18th March

Paused squat
185x3
150 3x5

Paused bench
155x5 PB?
135 3x5

BB split squats
40kg 2x8

A1 lunges 3x10
A2 leg extensions 3x12

Its been that long since ive been near my best that i cant remember my rep PBs but i think 155 might be my best set of 5.
DeanW92Icon...22-03-2019 @ 21:00 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Wednesday 20th

SLDL TNG reps
240x5 Rep PB
200x5

Widegrip pull ups
5x6

Neutral grip cable pulldowns
3x20

Ez bar curls
3x10

Hammer curls
2x15

Core work
RobboIcon...22-03-2019 @ 21:16 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Very strong stiff legging that mate
DeanW92Icon...23-03-2019 @ 07:07 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Robbo said:Very strong stiff legging that mate


Cheers robbo, Not long after doing a 260 single on these before i did 300 deadlift so looking promising again.
DeanW92Icon...23-03-2019 @ 22:32 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Saturday 23rd march

Glute and core activation

Paused squats
190x1
150 4x5

Paused bench
160x3
135 3x5

Front foot elevated reverse lunges
40x10 ea leg
50x10 ea leg
60x8 ea leg

Ez bar Skull crushers
3x15

Done
DeanW92Icon...25-03-2019 @ 23:32 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Monday 25th March

Paused Squats
160kgx8

Paused bench
140kgx7

Deadlift
220kgx8

Volume deload this week. On holiday for a few days now, resting up and then saturday will be some heavy singles. Everything felt good again today leaving some reps in the tank, only problem is some tightness in my right trap/shoulder and lat, was 1 rep short of what i wanted to do but not worth risking an injury.
DeanW92Icon...30-03-2019 @ 15:50 
Member 4496, 1276 posts
SQ 230, BP 190, DL 300
720.0 kgs @ 109kgs UnEq
Friday 29th march

Paused squats
200x1
180x6

Shoulder mobility work.

Saturday 30th march

Paused bench
170x1
100 2x10

Deadlift
260x5 REP PB

Face pulls
3x12

Shoulder and lat stretches.

Everything going well Squats and Bench i could equal my pbs now i think and deadlift wont be too far off.

123456789101112

© Sugden Barbell 2019 - Mobile Version - Privacy - Terms & Conditions - Website by Devto