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DeanW92 | ... | 14-01-2020 @ 20:38 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tuesday 14th Jan Beltless paused squats (5 second eccentrics, 1 second pause) 120 7x5 Shoulder mobility work | ||
DeanW92 | ... | 15-01-2020 @ 20:51 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 15th Jan Snatchgrip 1.5" deficit deads 170 5x6 Deadlifts 200 3x6 Done. Really been enjoying training this last few weeks, its been good having my own set-up at home and just having quick sessions each night instead of trying to cram it into 3 days a week. Training variety is very limited due to lack of space and money but i like to keep things pretty basic anyway. Hopefully il get a safety squat bar in a few weeks to help with a bit of variety for squatting movements. | ||
DeanW92 | ... | 18-01-2020 @ 16:38 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 16th Jan CG pause bench Up to 140x1 @9 RPE 75 10x10 Superset with rows +40kg 10x10 Face pulls | ||
DeanW92 | ... | 18-01-2020 @ 16:44 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 17th jan Squats 140 7x5 Not used a belt in ages, was good too i was down 2-3 notches since early december. Had some pain in my right elbow the last few weeks, a mixture of scapula, chest and forearm tightness i think. Foot injury from before christmas has also caused my ankle and calf to tighten up on that side, need to get these niggles sorted. | ||
DeanW92 | ... | 22-01-2020 @ 11:34 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 20th Jan Paused bench 140x6 115 5x5 140x6 Chest supported lat row +40kgx8 +50kgx8 +60kg 4x8 +40kg x 15 External rotators Purple band 8x10 Facepulls Purple band 5x12 | ||
DeanW92 | ... | 22-01-2020 @ 11:42 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Post Edited: 22.01.2020 @ 11:42 AM by DeanW92 Tuesday 21st JanSquats 150 3x8 130x8 Shoulder mobility work | ||
DeanW92 | ... | 24-01-2020 @ 21:02 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 22nd 1.5" deficit stiff-leg deadlifts 170x6 180 5x6 Deadlift 180x10 Face pulls 4x12 Done | ||
DeanW92 | ... | 24-01-2020 @ 21:05 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 23rd Superset: A1 Close-grip bench 100 x10,10,10,10,15 A2 Chest supported rows (near handles) +40kg x10,10,10,10,15 Straight bar curls 3x10 | ||
DeanW92 | ... | 24-01-2020 @ 21:08 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 24th Squats with SSB 120kg 6x8 Good mornings SSB 70kg 3x10 First time ever using this bar, felt a little odd but nice to have a variation, mid back was already sore from the last 2 sessions and doing these definitely works the mid/upper back a fair amount. | ||
DeanW92 | ... | 01-02-2020 @ 08:52 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 31st January After go karting at the weekend i had some shoulder pain so decided to wait until tuesday to train but monday night i ended up ill, had sickness and diorrhea keeping me up for 6 hours through the night, finally feeling more energetic today but my appetite still isnt fully there. Ive gone down about 6 to 7 pounds in bodyweight. Just decided to do a bit of all 3 lifts today so here's what i did; SSB squats 140x10 120x10 CG bench TNG 120x10 100x10 Deadlifts 200x10 Face pulls 3x12 Done. | ||
DeanW92 | ... | 06-02-2020 @ 19:22 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | This week was already planned as a deload week and despite last week only training once i thought i would stick with it, so just 2 sessions this week to lower the frequency but pushed hard on some higher reps again. Monday SSB squats 145x10 100 3x5 2 second pause Wednesday CG bench 125x10 90 3x5 3 second pause Deadlift 205x10,3,3,3 Done | ||
DeanW92 | ... | 15-02-2020 @ 21:39 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 10th Competition bench 150x1 110 3x5 Rows +60kg 5x8 Face pulls and external rotators Tuesday 11th High bar squats 180x1 140 3x5 Thursday 13th CG bench 90kg 5x8 Deadlifts 225x2 hookgrip no chalk 225x5 straps 170 2x5 Friday 14th Safety bar squats 180x1 140x5 1204x5 Done. Been a difficult week, had a stag do last weekend which lead me to being ill all this week and still not cleared yet. Having some tricep/forearm issues from squats which effects benching too, think i just need to sort my wrist position out on squats. If it doesn't go il just stick to SSB squats for the next few months | ||
DeanW92 | ... | 19-02-2020 @ 08:17 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 17th Paused bench 150x2 120 4x5 Rows +75kg 5x8 Face pulls 3x12 External rotators 3x12 | ||
DeanW92 | ... | 19-02-2020 @ 08:20 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Post Edited: 19.02.2020 @ 08:21 AM by DeanW92 Tuesday 18thSquats 180 2x3 150 3x5 Lowbar squats 150x5 120 2x5 Weights feel heavy on my back at the moment and feel like they are moving very slow, only deadlifts so far have felt ok but hopefully its just getting used to the higher loads. Managed to get into a decent lowbar position, need to work more on mobility and technique to avoid bar roll | ||
DeanW92 | ... | 22-02-2020 @ 14:02 | |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday Deadlifts 240x1 250 2x1 180 3x5 Deadlifts feeling pretty good at this stage compared to the other lifts bit a lower bodyweight usually affects deadlifts the least, still perfecting form though. The sharp knurling on this deadlift bar is killing my hands though, tore a callus for the first time in ages | ||