View All Posts: DeanW92
12345678910 ... 787980 ... 8788899091929394959697
| » Dean's Training journal. (Go to post) | 02-01-2014 @ 20:04 | ||
| 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. | |||
| » 220kg front squat @ 90kg bodyweight (Go to post) | 01-01-2014 @ 18:48 | ||
| Lol so easy! | |||
| » Westside BB for a natty? (Go to post) | 01-01-2014 @ 11:56 | ||
| How is block periodisation used in the bulgarian method? Does it start out with using more volume instead of a daily max or what? | |||
| » Dean's Training journal. (Go to post) | 29-12-2013 @ 13:22 | ||
| 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. | |||
| » Dean's Training journal. (Go to post) | 28-12-2013 @ 10:27 | ||
| 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 | |||
| » Dean's Training journal. (Go to post) | 23-12-2013 @ 19:47 | ||
| 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. | |||
| » a PROPER bench press (Go to post) | 22-12-2013 @ 21:44 | ||
| Tank! | |||
| » Dean's Training journal. (Go to post) | 22-12-2013 @ 16:25 | ||
| 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. | |||
| » Dean's Training journal. (Go to post) | 20-12-2013 @ 19:24 | ||
| 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 | |||
| » Dean's Training journal. (Go to post) | 18-12-2013 @ 21:33 | ||
| 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. | |||
| » Eric Lilliebridge 1022kg Raw w/wraps (Go to post) | 16-12-2013 @ 21:12 | ||
unit94 said: Raw unity with Malanichev! Yehhhhhh buddy! | |||
| » Dean's Training journal. (Go to post) | 16-12-2013 @ 21:09 | ||
| 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. | |||
| » fallacy friday debunking the deload (Go to post) | 16-12-2013 @ 21:04 | ||
Post Edited: 16.12.2013 @ 21:04 PM by DeanW92 IrishMarc said: I know many very strong lifter who never have planned deloads. They train lighter for peroids but it's not often planned. Taking a planned week of rest in every 3 isn't really a great "deload" stratagem but merely an arbitrary rule of thumb. There is a cascade of reasons why you should train lighter for a period (hit a good peak, injury, come off your bicycle etc). Taking it easy because a spreadsheet told me too isn't a good reason IMO. I completely agree, again using a 5/3/1 as an example, many people would be better off going for about 6 weeks or even longer before a deload. I personally find that for myself though, I can push hard for 3 weeks and then I start to go backwards, so surely for me having a deload on the 4th week is good for my personal needs? | |||
| » Eric Lilliebridge 1022kg Raw w/wraps (Go to post) | 16-12-2013 @ 20:54 | ||
| He's competing again in february apparently, hope he gets the WR as this was a pretty close effort! Needs to sort his grip though. | |||
| » fallacy friday debunking the deload (Go to post) | 16-12-2013 @ 20:47 | ||
| Deloading is very individual, beginners should't need it but some intermediate and advanced lifters do, there will be many of the top lifters that never 'deload' but also many that regularly have down time in their training. I believe there are many factors that effect how often you need to deload, if at all, they include: *Recovery protocol e.g, sleep and food. *personal recovery ability, not everyone is the same. *level of strength. *Effort put into your training session, e.g. 5x5 @ 70% shouldn't be too difficult, some people would only put in the required effort, others would treat each rep as a max effort and try move the weight as fast as possible. *Use of stimulants. *Psyching up for lifts. *Volume and or intensity. *Programming, there are many programs on the internet but not many that have a yearly plan, if a programs varies from times of high intensity and then drops to using lower weights but with a bit higher volume, you are backing off but not in the same manner as 5/3/1. Iv personally had periods where iv pushed the intensity for a long period of time and after a couple of weeks where I hit PB's, I then regressed back quite a lot and then it took months to eventually get back to where I previously was. Deloads help me avoid this problem. | |||