Dale 1989 - Training log (Pics pages 1,5, 22) *Deadlift vids p34*

Nice wieghts being shifted, and looking in good shape well done mate.


** i can push press over 100kg bragging rights lol!

Cheers bud, your a different breed though, so i dont feel bad.

How training going, not seen an update from you in a while.

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Too right i am a differant breed, i am part of a massive lab experiment lol!

Trainings going sh1te lol, i havnt trained proply in 9 months now - having said that i am the biggest ive ever been at almost 18stone, 2 days fullbody is about all i can manage with the lack of focus ive had of late, but still seems to be working. I put this down to knowing my body well and the gear that ive just started back on.

How about you, seem to have got your carbs under control!

Trainings not going as well as i`d like, but the eatings well under control, only eating about 2000cals a day.

Ive dropped from around 15stone 10, to 12 stone 12 with no strength loss either.

Any plans to get back in the gym more days per week?

Also, hows your back, i remember you had a problem, sorted or still working around it?

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Glad u have the eatting under control mate, wieght loss has been good, you plan to drop it more and get ripped?

Notice your deadlift is looking very good to.

I am going to have to start training more often if i want to place top 5 in the junior brits next year, minds not massivly in it but i am sure i can gather my focus soon.

Back is still shot to **** mate, no back squats, deadlifts or anything lower back related, im working around it but back thickness is suffering because of it.

I arnt sure, i wont make a concious effort to do anything, but if i keep losing thats cool with me.

Ye deadlifts ok, will start a programme soon, hope to see some good gains.

Do you still enjoy your training with the limited exercises? Seen any professionals about your back?

Got any recent measurements, your looking large in your av.

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Dawned on me today, not trained chest or shoulders in ages.


Fronties

60kgx3
60x3
60x3
80x2
90x2
100x1
105x1
110x1 - equal pb

Was a bit left, but i`m going to front squat again on friday.


DB shoulder press

10kgx10
20x10
20x10

DB bench

20x10
20x10
20x20


1 Arm db rows

22.5x8
30x8
40x8

Really struggled with these as my forearms were pumped.

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Back squat

60kgx2
60x3
80x2
100x2
110x2
120x2

felt strong today, but i just felt really awkward with the back squats.

Deads

60x3
100x1
140x1
160x1
180x1

easy

Cable low row

50x5
70x5
90x5
100x5

sound again

DB Shrugs

42.5kg x 10
55`s x 20

DB curls

20x8


Sound session.

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looking lean in the pics mate well done,  do you strap you knees up for squats. I could easliy manage another 20k once i got used to them.

Cheers mate.

No dont use anything like straps, belts, wraps etc.

I`ll think about adding them in at some point soon, when i can double 140kg i might start experimenting.

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CGBP

46kgx3
46x3
46x3
56x1
66x1
76x1
86x1
92x1
92x1

all paused

incline bench, wide grip, 45 degree

46kgx10
46x10


Next bench session will be wednesday, 5`s, 80something.

Picked up an injury, felt a tug at the bottom of my bicep on monday at the end of the session, thought nothing of it.

Friday, felt it again after deads, and it was quite bad when i finished the session, quite painful at the moment.

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CGBP - Everything paused

26kgx10
26x10
46x5
66x5
80x5
80x5

Wide grip

46x10
46x10
60x10
60x10


3`s next time.

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Speed pulls

66x3
66x3
86x3
86x3
99x3
99x3
125x3
125x3
125x3

Felt something tug in my lower back, feels like somethings kind of trapped

BB curls - just seeing how the tendons are doing

26x8
30x8
36x8

No discomfort at all, so the icing etc has worked.

Bench tomorrow - plan is two 3`s around 88-90kg

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does your forearms hurt with bb curls?

mine give me real jip and i cant do them with anything above about 35kg without discomfort

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

Ive not done BB curls in absolutely ages mate, first time in a good 3 months, and i had absolutely no discomfort anywhere.

I used to get like cramp but a lot, lot worse all up the inside of my forearms doing them.

No discomfort using an EZ bar though.

I`ll have to see whats what when i start to ease the weight back up, tendons permitting.

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Right, bench hasnt progressed in ages, twice a week training, monday and friday.

Monday - Speed work at 60kg, 5 sets of 3
Form work, at around 50kg, sets of 3, and lots of them

Friday - Progressing through 5, 3, 2, 1, adding 2 kg each cycle.

Bit of pump work will probably be slung in too.

See how this treats me.

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Bit of form work just done

30kgx3
30kgx3
30kgx3
30kgx3
30kgx3

40kgx3
40kgx3
40kgx3
40kgx3
40kgx3

All explosive and paused.

Sets of 2 or 3 tomorrow.

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Bench, wide grip - all paused

26kg/3
26/3
26/3
46/3
60/3
70/3
80/3
90/1/f

not done low heavish reps in ages and shouldnt have made that jump really, it just felt wrong as soon as i unracked it. Two sets of 3 at 80kg next time.

CGBP

66/5
74/5
74/5

touch and go, could have got around 10 on the last set, felt great.

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No push pressing for a while, not going for 100kg as a main goal atm? I failed 80kg yesterday... 75 flew up so thought I had it. Left arm couldn't lock it out..

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

i pushpressed 80 for 7 reps last night........

jack make sure you push your head through the lift if that makes sense

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

You on about, pushing head through under the bar to get traps involved?

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

when you press the bar up dont lean back.

push the bar up and get your head under it. as soon as the bar clears your head get your hgead under it. your shoulders feel much stronger this way

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

Yep doing that. I'm just not strong enough yet!

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Not done it in a while mate, will start again soon.

Not been too well so didnt fancy training, just going take it easy for a while.

Bent rows - around 45 degree

50kg/8
50/8
66/5
66/5
76/5
76/5

really not up for pushing the weight or volume.

Not happy with how i look at all and will be adding some cardio in at some point in the form of sprints on the rower.

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Not feeling training at the minute.

Mondays session - bench

26kg3
26/3
46/3
46/3
46/3
66/3
66/3
66/3


Tonights

powerclean

46kg/3
46/3
46/3
60/3
60/3
66/3
70/3
70/3

Pendlay row

46/5
46/5
66/5
66/5
66/5
66/5
66/5

Just doing light fast stuff till i decide where i want to go with my training.

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Seated strict press - paused on shoulders

30/5
30/5
40/5
40/5
46/5

Bench - touch and go

50/5
50/5
60/5
70/5 - last paused
70/5 - last paused


just a quick one

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few mins on the rower as i`m covered in doms

Clean pulls - double over hand

46/5
46/5
86/5
86/5
86/5
86/5

speed deads, mixed grip

86/3
86/3
100/3
100/3
100/3

125/10

gassing


BB curls

26/5
26/5
26/5
30/5
34/5
38/5
38/5

BB wrist curls - underhand

26/6
26/6
30/6
34/6
38/6
42/6

close to being sick today, pissed off ive let my fitness and strength slack again, time to attack training and eating.

should make it to the gym on monday for front squats and speed pulls, aint been for ages.

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Cable low row

40/8
40/8
60/5
75/5
85/5
95/5

pull downs

60/8
70/8
80/8

DB rows

30/10
30/10

DB shurgs

40/10
55/10 - grip started to go, no chalk

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Some 1:30m sprints on the rower, not nice

15mins on the bike

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Powerclean push press, every rep cleaned

26/3
26/3
46/3
46/3
56/3
66/3
66/3

think i did another set but cant really remember


bench, wide grip - touch and go

50/5
50/5
50/5
60/5
70/5
70/5
70/5

incline - not locking out

30/15
30/15

quite pumped

no set plans with training now, just doin what i feel like

cambelt snapped on my car the other day, so i`ll just be going to the gym when i can hitch a lift with someone

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Stretches done, for shoulders, hams, and one to help me get a clean grip.

bit of ab stuff

Sit ups

10
10
20 with a twist

Ab wheel - on knees

10
10

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Flat bench - touch and go, last rep of each set paused

26/5
26/5
46/5
50/5
60/5
70/5
70/5
70/5
70/5
70/5


cgbp - all paused

60/3
70/3
80/3

touch and go

70/8


incline - constant tension, no lockout

30/15
30/15


actually quite happy with that
only just got 3 sets with 70 last time
move to 74 until i can do 5x5, keep progressing.

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Front squat

40/3
60/5
60/5
70/5
80/5
90/3

hope to hit 4 next time


Deadlift

100/2
100/2
140/2
160/5

not liking this, lost a fair bit of strength and its not nice.

will try 170/3 next time i do them


DB shrugs

40/10
55/12
40/20

done

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flat bench, touch and go, last rep of each set paused.

26/3
26/3
46/3
50/3
60/3
70/3
80/3
80/3
80/3

84kg next time i do 3`s, dont expect to get 3x3 though.

CGBP, touch and go

70/2
80/2
80/2

wide grip

70/8

incline, constant tension

40/15
40/15

only just got the last

next bench session, saturday, doubles, 86kg, 2 sets of 2 hopefully, then back to 5`s.

should dead and squat on friday if i can get to the gym, 170/3 is what i want.

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Rower, couple of mins warm up, then sprints, 1 min fast, 1 slow.

Only managed 3 before i was ****ed.

15mins on the bike straight after.

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Pendlay rows - 1min rest between sets

26/5
46/5
46/5
60/5
60/5
70/5
70/5
70/5
70/5
70/5

2min rest
60/10

BB curls

30/5
36/5
40/5
drop sets
34/6
26/5

liking the 5x5 on compounds, i get a really good pump from them.

will squat and dead when i get a chance to get to the gym, mid week probably.

added 2 pounds in the week gone.

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also just done

2/10sit ups with twist
2/10 crunches

weak my abs are

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Rower - 2 mins warm up, 1min sprints, 1min slow

managed 4

then onto the bike for 15mins

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Bench, last rep of every set paused

wide grip

26/5
26/5
46/5
50/5
60/2
70/2
80/2
86/2
86/2
86/2

cgbp - last rep paused

60/5
70/5

wide grip, incline - constant tension

40/15
40/15

starting to feel like i`m making some progress, wasnt long ago i failed a single at 90kg.

next bench, 74kg 5x5 is the aim

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Gave myself half an hour and just done

rower - 2 mins warm up, 1min sprint, 1 min slow

4 again, will stick to 4 for a while, dont think i could manage a fifth

then 15mins on the bike

absurd amounts of perspiration.

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