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Deans injury log! (And some gainz)

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DeanW92		...	07-10-2017 @ 14:40
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	6th october Paused bench 162.5x1 130 5x5 SLDL 210x1 175 5x5 Tough session again, bench especially very dificult, almost failed the top set, the 2nd rep on 160 on tuesdays session was easier than todays single. Think next week will be a bit of a deload, mainly reduced volume.
DeanW92		...	16-10-2017 @ 22:36
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Last week was deload week, jst did 2 sessions with slightly reduced intensity and lower volume. Monday Squat 160x1 130x8 Calves+bit of arms Wednesday Bench 140x1 120x5 SLDL 200x1 Deadlift 200x5 Pullups 5x5
DeanW92		...	17-10-2017 @ 10:33
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 16th october Squats Up to 170x1 paused 125 3x10 Chin ups BWx 10,10,8 Leg extensions 5x20 Front foot elevated lunges BWx20 +40kg 2x10 Calve raises 6x12 Didnt take much warming up today for the squats, alot of the tightness i had pre-deload wasnt there today.
DeanW92		...	18-10-2017 @ 19:28
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 18th Paused bench Up to 150x1 110 3x10 SLDL 210 2x1 160 3x5 Incline db bench SS prone DB rows 30s 4x15 each WG pullups BW 4x6 Db hammer curls 4x12 Done. Deadlifts decent today, bench feeling bit crap though, left side of chest felt very tight and so that made things a bit harder but going very deep with the dumbells after seemed to stretch it out so next session might be ok.
DeanW92		...	20-10-2017 @ 06:39
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	19th october Squat 172.5x3 paused 140 4x5 100x20 Leg extensions 5x20 Leg press 3x20 Calves 6x20 Done
DeanW92		...	20-10-2017 @ 23:52
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 20th october Paused bench 150x3 130 4x5 SLDL 220x1 180 3x5 180x5 +5 regular reps Incline db flies 5x15 Rear delt flies 5x12 Db curls 4x15
DeanW92		...	25-10-2017 @ 20:56
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 23rd Paused bench Top set - 160x1 5 second pause 130 5x5 Incline db press 4x12 Squat Top set 180x2 paused reps 140 5x5 Leg extensions 6x15 Tuesday 24th SLDL Top set 220x5 180 3x5 Underhand machine rows 4x12 Nuetral grip machine rows 4x8 Db curls 3x15 Calf raises 3x12 toes in 3x12 toes out 3x12 toes forward
DeanW92		...	27-10-2017 @ 07:10
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 26th Squats Top set - 170x1 paused 140 6x5 Leg press 20,20,15,15 Leg extensions 15,12,10,8 Calf raises 4x10 Done. Bit fatigued today, lowerback a bit sore.
DeanW92		...	27-10-2017 @ 22:49
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 27th october Paused bench Top set - 160 5 second pause 130 6x5 Incline bench 110x12 100x11 90x8 Widegrip pullups 3x10 Underhand pulldowns 4x12 SLDL 180 6x5
DeanW92		...	30-10-2017 @ 22:20
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 30th october Paused bench Top set - 162.5x3 PB 132.5 3x5 Incline bench 120x8 100x10 100x6 Db rows 4x15 Chin ups 4 sets Rear delt flies 4x10 Bench feeling really good recently, aim was to hit a double but both reps went up well so pushed for the PB.
DeanW92		...	01-11-2017 @ 06:37
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 31st Squats 165x10 rep PB 145 3x5 SLDL 185 3x5 Leg curls 6x10-15 Calf raises 5x12
DeanW92		...	02-11-2017 @ 22:07
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 2nd november Rear delt flies 5x12 Paused Bench Top set 160x1 135 4x5 Incline db press superset with prone db rows 3x10 each Cable underarm rows 3x15 Cable one arm rows 3x8
DeanW92		...	03-11-2017 @ 23:58
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	November 3rd Squat Top set - 190x3 paused , paused rep pb 145 4x5 Deadlift 230x5 Standing leg curls 6 sets Seated leg curls 4 sets First time doing regular deadlifts in a while and they felt pretty good. Squatting getting back to its best
DeanW92		...	05-11-2017 @ 12:57
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday 5th november Paused bench Top set 170x1 (video) 135 5xt Incline db press 42.5s x17,8 Incline db flies 12,12 Widegrip pullups 10,8,8 Hammerstrength underarm rows 15,12,10 Rear delt flies 4x15
DeanW92		...	07-11-2017 @ 19:57
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 7th november Squat Top set - 195kg paused 145 5x5 Deadlift 250x1 200x8 Standing leg curls 3x20 Seated leg curls 3x15 Leg extensions 3x12 Leg press 3x20 Calf work Done. Squats going well and feeling consistent, 2.5kg off my best paused squat and 12.5kg from my squat PB. Deadlifts feeling better than last week and 250 moved pretty well. Now at a point where i feel like i could probably hit small PBs on both my squat and bench, unfortunately il working away for 2 weeks soon which will ruin my training plans a little though.

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