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Deans injury log! (And some gainz)

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DeanW92IconDeans injury log! (And some gainz)13-09-2017 @ 12:54 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Not logged any training for a while so decided i would start a new journal. Still currently overcoming the issues i had with my hip and sciatica, mainly just tightness in my right leg and my right glute which doesnt like to do its fair share of work!

Best lifts are

207.5 Squat
175 bench
300 deadlift
@108kg BW
DeanW92Icon...13-09-2017 @ 13:05 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Monday 11th

Paused bench
150x2
122.5 3x5

Squat
170x2
132.5 3x5

Incline db press (neutral grip)
40s 4x8

Rear delt flies
4x12

Side raises
4x12
DeanW92Icon...13-09-2017 @ 13:16 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Tuesday 12th

Paused Bench
150x1
130x8

Squats
160x1 paused
140x10

SLD
210x1
165 3x5
DeanW92Icon...14-09-2017 @ 21:38 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Post Edited: 14.09.2017 @ 21:38 PM by DeanW92
Thursday 14th

BW 93kg

Paused bench
155x1
122.5 3x5
122.5x10

100x20 TNG

Squat
172.5x1
135 3x5
135x10

Db split squats
3x12

Leg extensions SS bodyweight lunges - 1min rest between sets.
4x12 each
DeanW92Icon...15-09-2017 @ 22:38 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Friday 15th

SLDL
205x5
165 4x5

WG pullups SS Deadlift (TNG)
BW 3x10
140 3x10

T bar rows
4x12

Seated db curls 4x12
DeanW92Icon...18-09-2017 @ 20:37 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
18th september

Paused Bench
150x3 - 5 second pause on first rep.
127.5 3x5

Squats
160x5
137.5 3x5

Incline bench
100x10,8
110x5 dropset 60x15

Db side raises SS calf raises
4x12 each

Db crucifix hold ss calf raises
3 sets 30 seconds
3x8 calf raises
DeanW92Icon...20-09-2017 @ 07:31 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
20th september

SLDL
220x2
170 3x5

Deadlift
170 2x10

Widegrip pullups
3 sets BW

T bar rows
5x12

Rear delt raises
3x10

Ez bar curls
4 sets
DeanW92Icon...20-09-2017 @ 07:31 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Post Edited: 20.09.2017 @ 07:32 AM by DeanW92
Double post
DeanW92Icon...21-09-2017 @ 21:40 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
21st september

Paused bench
150x1
157.5x1
127.5 4x5

Squats
175x1
137.5 4x5

Front squat
60 3x10

Leg extensions
5x20

Seated leg curls
3x8

Legpress
4x15
DeanW92Icon...22-09-2017 @ 22:03 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
22nd september

SLDL
230x1
170 5x5

Deadlift
190x12

Widegrip pullups
3x8

Cable rows
4x12

Hammerstrength rows
5x15

Db rows
3x10

Calve raises SS barbell curls
6x12 and 6x8

Strength seems to be improving each session, all lifts starting to work there way back up. Only training twice next week due to a holiday.
DeanW92Icon...28-09-2017 @ 20:45 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Thursday 28th september

Had monday and tuesday off from training as i was in rome, flew back today and managed to get some training in, felt a bit stiff due to all the sitting down.

Squat
170x 1,1,3
140 3x5

DB split squat
5x10 with 12kg dbs

Hip thrusts
BW 4x20

Fin
DeanW92Icon...29-09-2017 @ 21:30 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
29th september

Paused bench
150x1
150x3
130 3x5

Incline bench SS widegrip pullups
90kgx 12,10,10
BW 8,8,8

SLDL
220x3
175 3x5

hammerstrength rows
3x12

Cable rows SS calf raises
4x15 each

Incline db curls SS single leg calf raises
4x10 each

Various stretching

Need to take it a bit easier on the top deadlift sets, pushing it a bit too much at the moment and dont want to end up pulling my hamstring again
DeanW92Icon...02-10-2017 @ 22:21 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Monday 2nd october

Squat
180x3
140 4x5

Nordic hamstring curls (negatives)
4x10

Standing hamstring curls
5x15

One of those days where my squat form actually felt good, just need this to be more consistent and then progress might be a bit easier.
DeanW92Icon...04-10-2017 @ 09:45 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Tuesday 3rd

Paused bench
160x2
130 4x5

TNG bench
100x15
100x12
100x8

Incline db flies
3x12

SLDL
220x1
175 4x5

Tbar rows SS with rear delt flies
4x15
4x12

Spider curls
4x12

Deadlifts a bit tougher than anticipated, think my hamstrings where fatigued from mondays session, benching still going well, hopefully hit 180 in the next 4-6weeks
DeanW92Icon...04-10-2017 @ 21:17 
Member 4496, 1102 posts
SQ 210, BP 180, DL 300
690.0 kgs @ 102kgs UnEq
Wednesday 4th october

Squat
160x1
140 5x5
100x10 (paused reps)

Leg extensions SS smith machine calf raises
5x20 each

Seated leg press SS calf raises
3x20 each

Squats feeling heavy today but form held up well, usually today is my rest day but schedule changed a bit so body feeling a bit fatigued. Physio tomorrow on my hamstrings.

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