View All Posts: DeanW92
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| » SPF meet live stream - Spoto bench WR attempt (Go to post) | 19-05-2013 @ 22:09 | ||
| Spoto going for the WR raw bench again, just done his first attempt at 300kg? http://www.lift.net/2013/05/18/super-training-spf-california-s... Dan Green also currently lifting in the same flight. | |||
| » Who is the strongest raw bencher of all time? (Go to post) | 19-05-2013 @ 18:44 | ||
JackRevans said:why do some people (like spoto) bench unequipped but with a belt? For me it stops my lower back from cramping as easy when trying to arch. | |||
| » Dean's Training journal. (Go to post) | 17-05-2013 @ 22:10 | ||
| 17th May Deficit RDL's (speed work) Barx5 60kgx5 100kgx3 120kgx1 130kg 10x2 Deficit Deadlifts 150kg 2x5 170kg 3x5 Deadlifts 200kgx5 Done. Didn't have much time today so decided to just get the main bulk of the work done and leave out all the crap. Managed to get in and back out of the gym in like 35-40 minutes so not too bad. | |||
| » My Benching from tonight. (Go to post) | 16-05-2013 @ 05:34 | ||
| Good pressing, looked like you had 155 paused in you | |||
| » Dean's Training journal. (Go to post) | 15-05-2013 @ 21:07 | ||
| 15th May Bench Barx10 60kgx5 80kgx5 105kg 3x5 - all reps paused 105kg 2x5 - only last rep paused Seated DB press (nuetral grip) 15s x5 22.5s x5 30s 5x5 Close-grip bench 100kg 3x5 100kg 1x8 + 60kgx10 dropset Log press 70kg 5x5 Got in a decent amount of volume today and by the end I was starting to struggle, the log press was almost all leg drive as my shoulders n triceps where fatigued pretty badly. Energy wasn't quite as good today as monday and didn't feel as strong, probably just not fully recovered. | |||
| » Dean's Training journal. (Go to post) | 13-05-2013 @ 18:02 | ||
| 13th May Squat Barx5 60kgx5 100kgx5 120kgx3 130kgx2 140kgx2 150kgx2 Add belt 160kgx1 165kgx1 170kgx1 152.5kgx3 135kgx5 Giant set - BW lunges + Decline situps + Leg extensions 3 sets 15 reps each exercises Chin-ups BW 5x8 Strength seems to be coming back now and joints feeling better, felt a lot more stable with the heavier weights today compared to last week. I was only 10kg behind my squat PB today and felt like I had 175 in me, would be nice to equal or even surpass my PB whilst at a lower bodyweight. BW was 94.5kg this afternoon which puts me at around 93.5-94 first thing in the morning. Will probably get back into the gym tomorrow to do some upper-body stuff and then deadlifts on friday. | |||
| » GBPF bench record (Go to post) | 13-05-2013 @ 17:22 | ||
| Smooth lift with a nice pause. Are you required to keep feet flat in the GBPF? | |||
| » Tyre and axle work (Go to post) | 13-05-2013 @ 17:14 | ||
| Some 105's are going to be upset come comp day! Shorts and Taylor swift definitely helping them gains | |||
| » Dean's Training journal. (Go to post) | 11-05-2013 @ 16:11 | ||
Robbo said:Some solid training Dean and good to see a journal! Cheers robbo, numbers are a bit down because of injuries and trying to loose weight but oh well! | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 10-05-2013 @ 21:28 | ||
Robbo said: I don't really drink Sam, probably get hammered 4-5 times a year at most and the test of the time I don't touch it. I can't just have 1 or 2 I either get steaming or not bother at all.  Ha! I have the same mentality, I try not to drink often and don't really see the point in having just a couple. So I either don't bother at all or I get Smashed. Once every month or two is enough and its also saves alot of money. | |||
| » Dean's Training journal. (Go to post) | 10-05-2013 @ 21:21 | ||
| 10th May 3" Deficit SLD's - 60x10 100x8 120x5 130x5 140x3 150x2 150x2 160x2 170x2 180x5 12 inch deads 140x5 180x3 200x2 220x1 230x3 DB rows Warm-ups then 65 giant Db x 20 per arm Sled drags - 15m turn, 15m Sled + 40 x1 run Sled + 80 x2 Sled + 120 x2 Sled + 160 x5 Sled pulls (upperbody) Sled + 40 x 15metres Sled + 80 x 15 metres x 5sets DB curls 17.5s 4x8 Hamstring feeling about 95% now, not as tight and little strain when deadlifting, today was the first time I felt like I could deadlift without holding back. | |||
| » The Cube Method (Go to post) | 10-05-2013 @ 19:59 | ||
| His program is pretty good in my opinion but as previously mentioned by others its not revolutionary but its a good push in the right direction for those who don't have a clue how to program their training themselves. He also puts up some videos about some good topics and many of his points I agree with, for example his recent video about "what form is best", you cannot always replicate someone elses' form and even if you can it might not be the best option for you. In regards to the post about using a bench shirt in a raw meet, this wasn't true, it just looked that way because he sets up the same way as a geared lifter. | |||
| » Dean's Training journal. (Go to post) | 09-05-2013 @ 20:49 | ||
| 9th May Bench Barx10 40kgx10 60kgx5 100kgx3 110kgx1 120kgx1 130kg 2x1 - Paused reps 130kgx2 - Paused reps Strict viking press 40kgx10 60kgx5 70kgx5 80kgx5 90kgx5 Strict log press 70kgx6 quite easy, stability felt good today. Seated DB shoulder press - neutral grip 25's 3x8 seated chest press 120kg - 3x8 Tricep pushdowns 3x12 Deciding when to next train, might train tomorrow and then have the weekend off, definitely can't train saturday due to working. | |||
| » Dean's Training journal. (Go to post) | 07-05-2013 @ 19:38 | ||
| 7th May Knee still wasn't 100% today before heading to the gym but I thought I would go and see if I could get anything done, in the end my knee didn't feel too bad and managed to go pretty heavy. Squats 60kgx5 80kgx5 100kgx3 120kgx3 140kgx1 150kgx1 160kg 3x1 Hack squat 3x10 Finished off with some core work. First time going over 130 on the squat for about 4 weeks, hopefully il feel more comfortable next week with the heavier weights. | |||
| » Dean's Training journal. (Go to post) | 04-05-2013 @ 15:24 | ||
| 4th May Had a week to rest now, was going to wait till Tuesday to get back in the gym but I couldn't resist. Injuries still not fully recovered but feeling better, hopefully I can continue to train and if I don't push things too hard my body will continue to recover. Flat BB bench Warm-ups then 100kgx5 110kgx2 120kgx3 100kgx8 120kgx4 (last rep paused) Incline nuetral grip DB press 25's 5x10 Romanian deads warm-ups then 140kg 3x3 160kg 2x3 170kg x2 180kg x5 with 30 second hold on last rep Done. Shoulder not giving me too much problems today, but I felt a bit cautious with the weights. Hamstrings feeling a bit dodgy but got a little better as I got warmed-up more, again just a bit hesitant and feel like I can't explode off the floor as quickly. | |||