Dean's Training Log

[Dean Saunders]

Quick Workout at night after kids went to bed
Bw 103.1
Front Squats 2x5 @65
6x3 @115

Mil Press 6x3 @65

Ab Rollouts from knees 4x10

[Dean Saunders]

Workout before night shift

Front Squats 2x5@ 65kg, 5x3 @117.5

Military Press 3x3 @65kg 3x3 67.5kg

Shrugs 3x3 @85kg

Ab rollouts from knees 4x10

[Derek Simonds]

Nice lifting Dean. Welcome to the training logs.

[Dean Saunders]

Thanks Derek, my training wont be very interesting, just trying to be consistent beore getting back into oly lifting

2 hand Kettle bell swing 2x20
1hand K-bells swings altenating 5 each side total 2x20
Ab rollouts 4x10

[Dean Saunders]

Workout after night shift

Ab rollouts 4x10

Front squats 1x5 @65, 1X5@85, 6X3@120

Military press 2x3 @ 65, 4x3@70 (couldnt get last rep on last set)

K-bell swing 2 hand 4x10

K-bell swing alternating hand, five each side 3x5

Shrugs 1x5@85, 1x5 @105, 3x5 @115

[Dean Saunders]

Ab rollouts 4x10

Front Squats 1x5@65, 1x5@95, 6x3@120

Military Press 2x3@65, 4x3@70

Shrugs 2x5@95, 3x5@105
-superset with
Medicine ball situp and throw 5x10

[Dean Saunders]

Ab rollouts 3x10

Front Squats 1x5@65, 1x5@95, 6x3 @ 122.5

Military press 1x3@65, 5x3@ 70, tried 72.5, and failed after 2 reps

Shrugs 1x5@95, 1x5@115, 3x5@145

2 hand K-bell swings 6x15
supersetted with
Med Ball sit ups and throw 6x10

Normal situps 4x10

[Dean Saunders]

A.M. Before work

2 hand k-bell swings 6x15
Med Ball situps 6x10

P.M. After work

Front Squat 1x5@65, 1x5@115, 1x3@120, 5x3@125

Military press 1x3@65, 5x3@67.5

Ab rollout 4x10
rollout to side 4x5 each side

[Dean Saunders]

Front Squats 1x5@65, 1x5@95, 6x3@125

Military Press 6x3@65

Shrugs 1x5@95, 4x5@145

[Dean Saunders]

Quick session at night

Front Squats 1x5@65, 1x5@115, 6x3@125

Ab Rollouts 2x20

[Dean Saunders]

Military Press 2x3@65, 3x3@67.5, 2x3@70

Clean Pulls 1x5@65, 1x5@95, 4x5@145

Bent over row 3x5@65

[Dean Saunders]

Workout after night shift

Front Squats 1x5@65, 1x5@95, 6x3@125

Bench Press 2x5@95, 3x5@105

Close Grip Bench Press 3x5@85

2 hand k-bell Swing, 2x10
1 hand k-bell swing, 2x10

Med Ball situps 4x10

[Dean Saunders]

Quick session

Front squats
1x5@65, 1x5@95, 1x3@115, 5x3@130

Close grip Bench Press
1x5@65, 4x5@95

Med Ball sit-ups, 3x20

[Dean Saunders]

Ab rollouts 2x20

Military Press
1x3@65, 1x3@70, 5x3@72.5

Clean Pulls
1x5@95, 1x5@115, 4x5@145

Rope Pull-ups 5x4

[Dean Saunders]

Went and played with the shot put yesterday and decided to do a couple of laps of the track. technique was crap so I treated the session as strength training and did standing power throws with both arms.3x10 each arm.
Felt really low today.

Front Squats 1x5@65, 5x3@115.
Close grip bench press 1x5@65, 3x5@95, 1x5@100

Was a struggle to do squats, didnt feel very comfortable going up to working weight of 130
Conversely bench press felt good

[Dean Saunders]

2 hand k-bell swings 10x10

1 hand k-bell swings 3 sets each arm
Set 1- Left 1x14, right 1x11
Set 2 - Left 1x14, right 1x14
Set 3 - Left 1x12, right 1x12

Ab rollouts 1x30, 1x20

[Dean Saunders]

Quick workout before work

Ab rollouts 5x20
2 hand k-bell swings 5x20

[Dean Saunders]

A.M workout

Deadlifts 1x5@95, 2x5@145, 2x5@150

Military Press
1x3@65, 2x3@70, 2x3@72.5*, 1x3@70
(* one set was 3 singles)
Also did one snatch squat after each set with weight being used

P.M. Workout

Ab rollouts 5x20 super set with
1x20 2-hand k-bell swings
4x10 one hand k-bell swings (10 each hand)

One hand K-bell snatch 4x5
Rock ring pull ups 6x3

[Dean Saunders]

2-hand K-bell swings 5x10

1-hand K-bell swings 5x10 each hand

Bench Press 1x5@65, 3x5@95, 1x5@85

Med ball situps 5x10

[Dean Saunders]

A.M Workout

Deadlifts1x5@100, 1x5@140, 3x5@160

Speed deadlifts 3x3@140

Military Press 1x5@60, 4x5@65

Rock Ring Pull-ups 5x5 Jug grip

P.M Workout
1-hand swings 5x10 each hand

Ab rollouts 5x10
progression to standing rollouts using stopblock to prevent failure

[Dean Saunders]

Front Squats 1x5@65, 1x5@95, 1x5@115, 5x3@125

Bench Press 3x5@95, 2x5@100

I have noticed that I am starting to miss barbell workouts in favour of doing stuff with K-bell. Has been too long with out front squats. Not a bad thing but have to remain focussed on the fact that I bought the K-bell to use as recovery exercise tool. Not to be the main workout tool. Will have to get sandbag filled to be able to introduce circuit in morning workout

[Dean Saunders]

Front Squats 1x5@65, 1x5@95, 1x3@115, 1x3@125, 4x3@130

Bench Press, 1x5@65, 2x5@95, 3x5@100

Med Ball Situps 5x10

[Dean Saunders]

Front Squats
1x5@65, 1x5@95, 1x3@115, 1x3@125, 5x3@130

Planned to do more later in the day but got lazy

[Dean Saunders]

Military Press
2x3@65, 4x5@70

Dumbbell Bench Press
2x8@30, 2x8@35

Front Squats
1x5@65, 2x5@95,3x5@115

Ab rollouts from knees 5x10

[Dean Saunders]

Full cleans
1x5@45, 1x5@65, 3x5@95

BTN Push Jerks
1x5@65, 1x5@75, 3x5@85

Ab Rollout (standing progression) 5x10

[Dean Saunders]

Front Squats
1x5@65, 1x5@85, 1x3@115, 5x3@125

Bench Press
1x5@65, 1x5@95, 4x5@100, 1x3@105

[Dean Saunders]

light workout to stretch out everythinbg. Still feelingtight after doing cleans 3 days ago.

2 hand K-bell swing 10x10
alternating between sets with
Med ball sit ups 10x10,

Very little or no rest between sets, continous workout.
Time taken 10 minutes give or take!

Rock ring Pull ups 3x10
Only doing explosive phase of pull up. No Lowering, just letting go and re-setting for next rep from dead hang. Used different grips for each set
1x10 on slope
1x10 on 4-finger jug
1x10 0n 4-finger crimp

Next to no fatigue in fingers compared to 10x3 reps but really feeling in lats.

[Dean Saunders]

Front Squats
1x5@65, 1x5@95, 1x3@115, 1x3@125, 4x3@135. Very happy at this, thought I was going to be stuck at 130 or 132.5 forever and I just decided "screw it"

Bench Press
1x5@65, 1x5@95, 3x5@100, 1x1@105, 1x1@110, 1x1@115, 1x1@120

Decided to try a few singles to see what I could do. Happy with this result considering the previous PB was 140 conventional bench press, and here I am doing bench press in rack

Situp with Barbell 4x10@35kg with bar held at arms length.

Starts in bench press position finishes in seated mil press position. Not sure how healthy it is for spine but felt ok. Wont make a habit out of it

[Dean Saunders]

2-hand k-bell swings Totalling 200
2x25, 1x20, 1x25, 1x5, 10x10

Ab rollouts standing progression 4x10

Crunches 4x10

[Dean Saunders]

Deadlifts
1x3@45, 1x3@95, 1x5@145, 4x5@165, 1x3@145

Military Press
1x5@65, 4x5@70, 1x6@65

Romanian Deadlifts
3x6@95, 1x4@105

One arm Dumbbell Rows
4x5@30

Situps 4x20

[Dean Saunders]

Recovery from deadlifts yesterday. Whole back and hammies are stiff.

2-hand K-bell swings 8x20

Cooled down because of other things and couldnt be bothered warming up and finishing

[Dean Saunders]

After bit of time off due to night shifts. Decided to go back to doing back squats simply because front squats werent giving the benefits I needed. Will use front squats still in the future

Back Squats
1x5@65, 1x5@115, 1x5@135, 2x5@145, 1x5@115

Bench Press
1x5@65, 1x5@85, 2x5@105, 1x5@95

One arm Rows
4x5@50

[Dean Saunders]

2-hand k-bell swings 7x15
Ab rollouts from knees between sets 7x15

[Dean Saunders]

Back Squats
1x5@65, 1x5@95, 1x5@115, 5x5@135, 1x5@115

Bench Press
1x5@65, 1x5@85, 2x5@95, 1x5@105

Sit-ups 4x20

[Dean Saunders]

Back squats
1x5@65, 2x5@115, 1x5@145, 2x5@150, 1x5@120

Mil Press
5x5@65
Presses started to turn into push press with a little kickstart with legs so I did some push press

Push Press
1x3@70, 1x3@75, 1x3@80

Sit-ups 4x20


First workout in a while due to night shifts and bad head cold. Feeling good

[Dean Saunders]

A bit of a break due to various pathetic reasons

Back Squats
1x5@65, 1x5@95, 1x5@115, 2x5@145, 1x5@115

Military Press
5x5@65

Back Extensions

4x10@bw

[Dean Saunders]

Did a strongman style comp today at local Show

Car Push for 25m
Loading weight onto 6 barrels
Carrying Handheld Mining machine 20m
tyre flipx5
Farmers walk with 7 20L drums

Time was 2.01. I was very happy with this considering best time was 1.46
Cardio was a big problem, lack of fitness. Strength wasnt an issue until tyres, and I found I couldnt get breath. Will have to work on Zercher squats for tyre and implement some cardio

[Dean Saunders]

Quick shy return to training after lay off due to flu, night shifts, holidays and general laziness

Back Extensions 4x10 @bw

Situps with med ball3x20
situps with medball held with one hand alternating shoulders 5 each side 2x20

[Dean Saunders]

Tried to post return workout on 11-9 but computer crashed. It has been 3 months since last workout, no good reason, just laziness and life got in the way of life...

Back squats
2x5@65, 1x5@95, 1x5@115, 1x5@125, 1x5@95
Squats felt OK but started to get difficult at 125, but after looking through log it seems that my previous working weights were around 140-150, so I am reasonably happy with that.

Military Press
6x3@65

Situps
4x20

Looking to start formal training soon.

.................................................. .....

Training today was light. Experimented with split cleans for the first time just out of curiosity. Was ok but bar was difficult to rack cleanly and unsure about foot position( same position as catching a jerk) Only used light weight.

Split Cleans
5x5@45

Jerks
1x5@45, 2x5@65, 1x5@75, 3x2@85
Felt able to transition into jerks easier after cleans, felt stronger in position than in the past. This could just be due to better warmup and technique.

Push Jerks
3x3@75

Situps
3x20

Body still feeling DOMS, but with split cleans, I was able to still do some training with little discomfort.

[Dean Saunders]

Back Squats 7x5
1. 65, 2.115, 3.115, 4. 135, 5.135, 6. 115, 7.65

BTN Push press 7x5
1.65, 2.65, 3.70, 4.75, 5.80, 6.85, 7.65

Hanging Knee Raises
4x10

[Dean Saunders]

Back Squats 5x5, 2x2, 1x5
1.65, 2.90, 3.115, 4.135, 5.145, 6.150, 7.155, 8.65
Squats felt good at 145, and so tried 150. I noticed that after racking the bar, and forcing several deep breaths, I felt more confident in the squat for that weight. I repeated process for second rep, (two big breaths and confidence increased and completed rep. Same process for 150 and worked well. Must include this tactic in next lifting session

Med-ball situps 4x10
Russian twists with med ball 4x10

[Dean Saunders]

A return to recording my workouts

Body weight 107.2 ( depressingly discovered I had put on 4kg since last year)

Short 20 min bicycle ride

Back Squats 6x3
1. 115, 2. 135, 3. 140, 4. 145, 5. 145, 6. 150

Mil Press 6x3
1. 50, 2. 55, 3. 60, 4. 65, 5. 70, 6. 70

[Dean Saunders]

Front Squats 3x5
1. 95, 2. 115, 3. 115

Bent over rows 3x8
1. 65, 2. 85, 3. 85

Initially wanted to do 5x5 on squats and 5x8 on rows, but was pressed for time. Also promised myself I would do abs later but that hasn't happened.

[Dean Saunders]

A workout just to get something done

Ab rollouts from knees 5x10

BTN Power jerks 6x3
1. 75, 2. 80, 3. 95,4.95, 5.95, 6.95

Good Mornings 5x5@65

2hand K-bell swings 5x10

Hanging knee raises 5x10

[Dean Saunders]

Light jog/walk 40min

Romanian Pulls 4x8
1.96, 2.95, 3.95, 4.95

Mil Press 6x3
1.65, 2.65, 3. 70, 4. 70, 5. 72.5, 6.72.5

Ab rollouts from knees 2x20