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Dean's Training journal.

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DeanW92		...	16-12-2013 @ 21:09
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Trained one other day last week but didn't log it, anyway back to heavy training this week. 5/3/1 Cycle 2, 5's week. Squats BW 2x8 60x5 100x3 110x5 125x5 140x12 Rep PB, best set of 12 iv done 130 5x5 Pull-ups BW 3x5 +6kg DB 2x5 Chin-ups +10kg DB 2x5 Fin. First session back, was tiring and legs are sore now, strength was good though.
DeanW92		...	18-12-2013 @ 21:33
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	18th December Cycle 2 5's week Overhead Barx10 30x6 47.5x5 55x5 62.5x12 Paused bench Barx10 50x5 70x5 90x3 100 5x5 DB rows 20x8 30x8 40'sx30 Tricep pushdowns 3x15 Fin. Good session. Legs sore as hell from monday though! Next training session on friday.
DeanW92		...	20-12-2013 @ 19:24
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 20th squat Bwx10 60x5 80x3 100x3 120x3 140x3 strict press Barx5 30x3 40x3 50x3 62.5x3 deadlift 60x5 100x3 140x3 152.5x5 175x5 195x5 bench Barx5 50x5 70x5 90x5 105x3 Fin
DeanW92		...	22-12-2013 @ 16:25
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday 22nd December 5/3/1 Cycle 2 - fullbody 3's week Squat Bw 3x5 60x3 100x3 115x3 135x3 150x3last rep paused 160x3 (additional set) Strict overhead barx8 30x3 40x3 50x3 62.5x3 Deadlift 60x1 100x1 140x1 170x1 195x3 Chin-ups BW 3x8 Weights seem to be starting to move a bit slow and form (mostly on squats) seems to be turning a bit sloppy. Now that im doing the main lifts more frequently I think il stick to the required reps only and work on improving form and speed instead of trying to grind out rep PR's, I don't think grinding out reps will do me good in the long term.
DeanW92		...	23-12-2013 @ 19:47
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	23rd december squats Bw 3x5 60x3 80x3 100x3 120x3 140x3 strict overhead Barx5 40x3 50x3 57.5x3 67.5x3 deadlift 60x3 100x3 140x1 170x1 195x3 no belt bench Barx5 50x3 70x3 90x3 100x3 107.5x3 Fin Everything feeling pretty good today, happy with how things went today. Wont be training again till saturday due to gym opening hours.
DeanW92		...	28-12-2013 @ 10:27
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	28th December Back in the gym today managed to get everything done in jst under an hour and everything felt decent. Still got a bit of a groin strain but hopefully I can get rid of it in the next week or so. Squats (all beltless) BW 3x5 60x3 100x3 120x3 130x1 140x3 Strict overhead Barx5 30x3 40x3 50x3 62.5x5 Deadlift (all beltless) 60x3 100x1 140x1 160x1 180x1 200x3 Paused bench Barx5 60x5 80x1 90x3 102.5x3 115x5 Fin
DeanW92		...	29-12-2013 @ 13:22
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday Squat Bw 3x5 60x3 80x2 100x1 120x1 130x1 140x5 Strict press Barx8 40x3 50x1 60x1 72.5 x3 50 5x3 Deadlift 60x3 100x2 140x1 160x1 185x1 207.5x3 Snatch-grip Bentover rows 3x8 Fin Squats felt a bit off today and a little slower than expected but not too bad I guess. Can't get in the gym now while thursday. After monday the 6th I should be able to get back into a proper routine again with regular training, need to sort out a plan.
DeanW92		...	02-01-2014 @ 20:04
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	2nd January 2014 Squats Bw warm-ups 60x3 80x3 100x1 120 7x3 Strict overhead barx5 40x3 50 6x5 Bench 50x3 70x3 90x1 100 6x3 Fin. Not bad but a little tired today.
DeanW92		...	03-01-2014 @ 20:55
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 3rd Squat Bw 3x5 60x3 80x3 100x3 110 5x5 Pushpress Barx5 40x5 60x5 80 5x3 Deadlift 60x1 100x3 140x1 150 3x5 180x1 Fin squat form felt a lot better today. Hoping to train tomorrow.
DeanW92		...	04-01-2014 @ 14:43
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Saturday 4th jan Today i worked up to a conservative max on the squat and deadlift and a heavyish triple on the overhead. I stopped on the squats and deads when speed started to slow down and my sticking points began to show, think i had about 20kg more on both of them. squat Bw 5x5 60x3 80x3 100x2 120x1 140x1 150x1 Add belt 160x1 170x1 strict press Barx5 40x3 60x1 65x1 72.5x2 75x3 deadlift 60x1 100x2 140x1 160x1 180x1 200x1 Add belt 220x1 230x1 Fin. Good day today.
DeanW92		...	07-01-2014 @ 22:08
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Yesterdays session 6/1/14 Front squats Barxmany 50x5 70x3 90x2 105 5x3 Pushpress Barx5 40x3 50x3 65 4x5 Wrists feeling a bit sore Snatchgrip deadlifts 60x3 100x3 120 140 160 180 Add belt 190 200 Fin. Decent session, first time doing fronties in ages though and form was way off. Couldnt train today but bk in tomorrow.
DeanW92		...	09-01-2014 @ 21:06
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	8th january squats Bw3x5 60x3 80x3 100x1 115 5x5 strict overhead Barx5 40x3 50x3 60 8x3 bench Barx5 50x3 70x3 80x1 90 5x5 Fin, decent session, squat form feeling good today. Thuraday 9th jan squats Bw5x5 60 2x3 80x3 100x3 120 130 6x3 Form not feeling as good as yesterday, but did improve as the sets went on. Didnt really have any groin pain today but rigjt knee was a bit sore. strict press Barx8 40x3 50 8x5 deadlift 60x5 100x3 140 160 180 200 220 230 Deadlifts feeling strong, all sets done beltless, 10-20kg more in the tank.
DeanW92		...	10-01-2014 @ 18:37
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 10th Beltless squats BW 3x5 60x5 80x2 100 120 140 150 160 170 140x5 (with belt) Strict overhead Barx5 40x3 50 60 70 80 3 singles Paused Bench Barx5 50x3 70x3 90x3 100x3 110 2x3 Foam rolling mid-back Fin Squats felt really good up until the 170 which for some reason was a little off, got thrown forward a bit and after my mid back tightened up, managed to do another set after with a belt on and finish the rest of the training session. Think my back might stiffen up a bit overnight but if I have time il try train again tomorrow to loosen it off, but il be wearing a belt.
DeanW92		...	13-01-2014 @ 18:05
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Looks like I won't be training this week as back is sore as hell. Will be off for a deep tissue massage tomorrow, there is going to be all kind of swears going on.
DeanW92		...	20-01-2014 @ 23:03
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Back in the gym today after 9 days off with my back injury, kept it light and increased the volume. squats Bwxloads 60x5 80x5 100 3x5 bb lunges 4x10 each leg leg extensions 3x20 2x12 hamstring curls 4x15 sldl 60x10 100x6 120 2x10 And a couple of reps of regular deads Fin. Squats felt alright on my back but the deadlifts werent so great, i think im best avoiding any type of deadlifts untill my back feels 100%. Will slowly increase the squats each week if they feel ok. Going for another massage on wednesday.

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