Dean's Training Log

[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