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Dean's Training journal.

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DeanW92		...	20-07-2013 @ 13:01
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	19th July Squats BWx10 60x8 100x5 120x3 140x3 150x1 160x1 170x1 (beltless PB) Add belt 180x1 190x1 PB 200x1 20kg PB Front squats 60x8 100 4x8 - last rep on all sets was paused for 5 seconds Hamsrting curls 4x20 per leg SLD's 140 4x8 Pull-ups BW 5x5 Fin. Legs are sore as hell today but it was worth it, an awesome session. Now deciding if to push it hard for another week, think I will have a 2 week deload though starting monday as im happy with the progress iv made these last few weeks. Vid of 200 squat
EllD90		...	20-07-2013 @ 13:19
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	Very strong mate, nice number to hit!
DeanW92		...	23-07-2013 @ 19:45
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	EllD90 said:Very strong mate, nice number to hit! Thanks man
DeanW92		...	23-07-2013 @ 19:49
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	22nd July - Deload week 1 Axle Pushpress 75 3x5 Strict press 4x10 Paused Bench 90x5 100x5 60 5x10 Arm work - Bi and tri's superset 4x20 on both exercises. Fin. No motivation at all for yesterdays workout and was feeling tired and weak, was a good decision to start the deload this week. Found out late today that il be working away for a few days so next session will be Saturday or Sunday.
DeanW92		...	29-07-2013 @ 19:02
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Deload week 2 Squats 60x5 100x5 120 3x5 Leg extensions 4x20 Lying hamstring curls 4x15 Fin. Will probably try and train tuesday and wedneaday and then back to pushing it harder next week.
DeanW92		...	03-08-2013 @ 17:20
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Deload week 2 Tuesday log 70x8 Paused Bench 100x8 Seated DB shoulder press 4x10 Incline DB press (paused) 4x10 Shrugs 4x10 Fin Wednesday Deadlift 160x10 Glute ham raises 4x10 Lat pulldowns 3x15 Decline sit-ups 4x15
DeanW92		...	03-08-2013 @ 17:24
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Saturday 3rd August 1st heavy session back after deload Squat BW 2x6 60x5 100x3 120x3 130x1 paused 140x1 paused Add belt 150x6 - last rep with a pretty long pause Front squat 60x5 100x12 Leg extensions 3x15 per leg hammy curls 3x15 per leg Hanging leg raises 4x10 Fin. Awesome session, felt great. Left a few reps in the tank on the squat and very pleased with this.
DeanW92		...	05-08-2013 @ 20:46
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 5th August Paused Bench Barx5 40x5 60x5 80x3 100x3 110x1 120x5 Incline DB press (rest-pause) 30s - 15,8,6,5 Flat DB flies (rest-pause) 20,15,12,10 Seated DB shoulder press 5x10 Upright rows 3x10 Shrugs 2x30 Dropset - 30, 20 Fin. Got quite a bit done but not feeling the strongest today, not too bad I guess.
DeanW92		...	08-08-2013 @ 21:00
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	8th August Deadlifts 60x5 100x5 140x5 160x3 190x2 210x8 - Possibly a rep PB. Think iv only done 8 with 200 before. SLD's 160 3x5 Leg extensions 1x8 Rest-pause set - 15,12,10,8 Hamstring curls 3x15 BB curls 2x8 2x12 2x15 15,12,10,10 rest-pause set. Fin. Happy with today, strength felt pretty good on the deadlifts, maybe another PB in 5 weeks time.
DeanW92		...	10-08-2013 @ 15:29
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	10.8.13 BB push press (warm-ups) Barx10 40x8 50x5 60x5 Log (one clean) 70x3 80x8 90x5 100x3 Strict axle Drop-set: 75x10, rest 20 seconds, 65x6 Shrugs 3x12 Rear delt raises SS with lat pulldowns 3x10 each Fin Session started great today, was only meant to do the 80x8 but it felt easy so I did a bit more, could of done 4 or 5 on the 100 log which would have been a PB. Session was slightly ruined at the end when i got cramp in my left upper ab muscle whilst doing the rear delt raises. Hopefully its jst slightly pulled and nothing worse, got until tuesday to rest.
DeanW92		...	13-08-2013 @ 21:10
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	13th August Squats Barx10 60x10 100x5 120x5 140x3 150x1 160x1 - Paused 170x5 PB BB lunges 60 3x6 per leg Hamstring curls 3x15 2x12 HS Low rows 4x12 with varying weights 1x20 1x15 EZ bar curls 3x10 3x20 Fin Awesome sesh today, squat warm-ups felt crappy upto 140 but 150 felt better and then after easily pausing 160 I felt pretty confident. Kept changing my mind throughout the day if to rep with 160 or 170 and decided to go with the heavier weight which turned out to be a good decision. Possible had another rep in me but decided not to risk it, think I should have 210 in me now.
DeanW92		...	17-08-2013 @ 16:35
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 17.08.2013 @ 16:40 PM by DeanW92 Two workouts to post Yesterdays workout - Friday 16th August Paused Bench Barx10 40x10 60x5 80x3 100x3 110x1 125x6 Rep PB Light Bench SS with DB flies 3x15 each. Last set I also did some push-ups after the flies. DB shoulder press SS with Shrugs 3x10 each Rear delt flies SS with Cable face pulls 3x12 each Fin Saturday 17th August Deadlift 60x5 100x5 140x5 160x3 180x2 200x2 220x8 PB! Previous best was 5 with this weight. Glute-ham raises 3x8 with 10kg plate BB rows 1x12 3x8 Leg extensions 3x10 Giant set - Lat pulldowns, shrugs + DB curls 3x10 each Fin Both workouts went pretty well, weights felt heavy again on the bench but hopefully il manage 130x5 next workout which I would be very happy with. Deadlifts felt great, I think I should manage 260-270 when I switch back to singles. BW this morning was 96.3kg at the gym. Got home and had a big steak with rice and also drunk 4 pints of milk, should help nicely with recovery.
DeanW92		...	23-08-2013 @ 15:24
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 19th august Warm-up shoulders with BB Pushpress Log press 70x5 80x3 90x1 100x4 PB Was hoping for more but still a PB. I stopped at 4 because balance was awful I was stumbling all over the place. DB shoulder press 30s 3x8 35s x8 Laying DB tricep extensions 3x10 Standing overhead DB extensions 3x10 DB side raises 3x10 Finished Pretty good session but as mentioned was hoping for a bit better, was feeling pretty tired and run-down after this session.
DeanW92		...	23-08-2013 @ 15:33
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 23rd August Decided to have a few extra days of rest after last session as I was feeling pretty beat up, was hoping this would lead to a good session today. Squats - Paused BWx20 60x8 100x5 120x3 140x2 150x1 Add belt 160x1 EB 170x1 PB 180x1 PB 120x5 - wanted to do more but right knee was a bit sore. SLD's 100x5 140x5 160x3 180x5 200x3 Deadlifts 200 3x3 nice and easy Hanging knee raises 3x15 Fin. The 180 felt heavy on my back and was a pretty slow rep but a PB so expected and pretty happy with this. Will do some bench tomorrow but might keep it on the lighter side depending on how I feel.
DeanW92		...	24-08-2013 @ 16:39
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Saturday 24th August Paused Bench Barx10 40x10 60x5 80x3 100x3 110x1 120x1 130x5 Rep PB TNG bench 100 2x8 90 1x12 Incline DB press 20sx10 35sx10 Strict axle 65 4x5 DB curls SS Tricep pushdowns 2x12 each Fin. Good day which surprised me because I thought I would be tired from yesterday. Nice to hit a rep PB on bench, this is a goal I set a few weeks ago, strength was good enough for 6 reps but completely misgrooved on the 5th rep and it took alot out of me trying to fight it.

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