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

Pendlay rows

50/5
50/5
66/5
66/5
74/5
74/5
74/5
74/5
74/5

60/15

bb curls

30/5
36/5
40/5
30/10 - to failure
30/5

80-3x3 next, then 78-5x5

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Wont be training tomorrow, going to the Renault world series at Silverstone.

Wont be doing any squating or heavy deads for a good while, cars ****ed, cant get to the gym.

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Bench - last rep of every set paused - 1min rest between sets

46/5
50/5
60/5
66/5
74/5
74/5
74/5
74/5
74/5

only just

cgbp - touch and go

70/5
60/8
50/11

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Powerclean

46/3
46/3
46/3
54/3
60/2
66/2
70/2

think thats it

clean pulls

70/5
70/5
70/5
80/5
80/5

pendlay row

60/3
60/3
70/3
80/3

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Decided to just take 2kg just from now on

touch and go, last rep of each set paused - stretches to warm up

26/3
26/3
26/3
50/3
60/3
70/3
82/3
82/3
82/3

all touch and go
70/10 -max - straight into
60/6

really really pumped

doubles next week at 88kg, 3x2

going to do a week of singles too, i`ll gauge that depending on how the doubles go, probs around 92kg.

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morning weights now 13stone 6pounds

so ive started cardio, drops the cals, upped the volume of most sessions, and put 2 pounds a week on so far lol

confusing stuff

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Bench - wide grip - last rep of every set paused

46/5
50/5
60/2
70/2
80/2
88/2
88/2
88/2

close grip - all touch and go

70/1
80/6


seated strict press - paused on the chest

30/3
40/3
50/3
50/3
50/3

going to try to keep doing these regularly, drop to 44 3x3 then progress 2kg a week.

singles next session

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Pendlay row, thumbless grip as always

50/5
50/5
50/5
66/5
76/5
76/5
76/5
76/5
76/5

bb curls

32/5
40/5
26/10
26/10 - both sets really slow tensing

then picked up some dumbels and repped out with them straight away

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Bench, wide grip - last rep of every set paused

1min rest between every set

46/5
46/5
60/5
70/1
80/1
86/1
92/1
92/1
92/1
92/1
80/7 - all touch and go
60/11 - all touch and go

started to do press ups and sit ups most days too now, just get some extra calories burnt.

now weigh 13 stone 8, so thats a consitant gain of 2lbs a week, really odd.

calories and  carbs reduced, output increased, and i`m gaining weight?

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bench, wide - last rep of every set paused

50/5
50/5
50/5
66/5
66/5
76/5
76/5
76/5
76/5 - edit
76/4 - all touch and go, didnt think i`d make a 5th so didnt attempt.

close grip
70/5

called it there, been out all day, should have trained tomorrow not today, so i reckon a 5th rep would have been there.

i`ll bench on sat, close grip, then some 3`s with wide, then wed, attempt 3x3 at 84kg

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1 minute rest between every set

Front squat

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

suprised ive lost little, if any from these

deads

100/2
100/2
140/2
160/1
170/1

wank

cable rows

50/10
50/10
75/5
90/5
100/4 - very close on a fifth

db shrugs

40/10
55/12
40/12
32/15


going to keep with the speed and clean pulls to hopefully gain a little on the deads while i cant get to the gym often

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Powerclean push press

46/2
46/2
46/2
56/2
66/2
70/2
70/2

cgbp - touch and go

50/2
50/2
60/2
70/2
80/2
86/2
90/2

wide grip - all paused just off the chest - just to add to the total volume

70/3
70/3
70/3
70/3
70/3


3x3@84kg plan for wednesday

Alrite session today, some left in the tank on everyhing

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Wide bench - last rep of every set paused

46/5
46/5
46/5
66/3
76/3
84/3
84/3
84/3

cgbp - all touch and go

80/2
86/2
92/2

felt good today

seat strict press - all paused on chest

30/3
38/3
44/3
44/3
44/3

just slowly ramp these up from now

wide grip - all paused for 2 seconds

70/3
70/3
70/3
70/3
70/3

going to do normal benching on wednesday, so my linear progression thing, 5/3/2/1, and on saturday, have my main exercise as push press.

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13 stone 8 morning weight

just done some sprints on the rower, then 30mins on the bike

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clean pulls - double overhand

46/3
46/3
46/3
66/3
86/3
86/3
100/3
100/3

pendlay rows - thumbless

46/5
66/5
86/5
60/10

speed pulls - mixed grip

66/3
66/3
86/3
86/3
86/3

shrugs - double overhand

86/10
86/10 - hook grip and it hurt

bit crap, felt slow

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Alright Dale? Lots of upper body work. How come you havn't been squatting/deadlifting? Injury?

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

Age - 21

Aup bud, nah theres nothing wrong with me, which makes it more annoying.

The only way i can get to the gym is tagging along with my old man, and he often goes at 8am, **** training that early.

On the plus side, i am putting a bit of size on my chest and shoulders now.

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Flat bench - wide grip - last rep of every set paused

46/5
46/5
60/2
70/2
80/2
90/2
90/2
90/2

felt wobbly at first, but strong after

cgbp - touch and go

80/1
90/1
96/1

heaviest ive gone in a while, and felt ok.

seated strict press - paused on the chest

30/3
40/3
46/3
46/3
46/3

bench - all paused for 2 seconds

70/3
70/3
70/3
70/3
70/3

felt ok today but tweaked something in the back of my right forearm, feels like when someone gives you a dead arm.

94kg 3x1 next time

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also, going to alternate between cycles of 5x5, 3x3, 2x3, and 1x3, and 5x1, 3x1, 2x1, 1x1, to slowly build myself up to a 1rm in the coming months.

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Trained twice on sunday - lots and lots of powercleans from a hang, working on technique.

trained twice today, first session was all powerlceans from a hang, then some full powercleans

lots and lots of volume, about 40-50mins a session and its deffinately making them easier already, mainly the hip drive.

bench tomorrow, 4 paused singles at 94, also going to unrack and hold some heavier weights, as im hopefully going to ramp the weights up from this week onwards.

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flat bench last rep paused

46/5
46/5
60/2
76/2
86/2 - both paused

paused
94/1
94/1
94/1

cgbp - touch and go
86/2
94/2

wide grip touch and go

86/5

2second pauses
60/3
60/3
60/3

felt crap today, wobbly and couldnt really get my groove, and forgot to do the unracks, but still did ok.

i`ll start the 5x1, 3x1, 2x1, and 1x1 from next session.

when i go back to 5x5 etc i`ll drop the weights back by 4kg and start again.

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gym this morning, hate training this early, but its a case of i wont be able to train squats and deads if i dont

front squats

60/3
60/3
60/3
70/2
80/2
90/2
100/1
105/1

could have equaled my pb of 110 today, but decided to hold back as i didnt want to waste too much energy, not used to this mornign training lark


platform deads - 2 thick plates, brings my shoes up to the bar

60/2
100/2
140/2
160/2
170/2

suprised by this, most ive done in the past is 180x3

cable rows

50/10
50/10

4 pull ups

db rows

30/10
40/10

db shrugs

40/10
55/10
40/20

kept rest between sets to about 2 minutes with it being the morning

very close to being sick

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flat bench - last rep paused

46/5
46/5
46/5
66/5
76/5
80/5 - all paused about 2 seconds

incline - constant tension

40/10
50/10
50/10

not much, feeling worn down on benching, so took it easy, and i`ll take wednesdays session off, and start back at 82kg for a set of 5 on saturday.

still do squats and deads one day this week.

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Front squat

60/3
60/3
60/3
70/2
80/2
90/2
100/1
105/1

back squat - oly style - not done these in about 4 months

60/3
60/3
60/3
80/2
90/2
100/2
110/2

not to bad, some left in the tank, pb on these is 130/2

DB shrugs

30/10
30/10
42.5/10
55/15

grip let me down, no chalk, i reckon i could have pushed towards 25reps with the 55`s.


flexibility in my chest and shoulders is so bad, it was really uncomfortable after the back squats

friday should be back squats and deficit deads.

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Trained twice today

sets of powercleans from a hang, to power jerk, 3 reps of each

loads of sets slowly working up to about 40kg just to get technique

2nd session, one powerclean from hang, 3 power jerks, worked up to 60kg, then a few sets of powercleans from the floor with 60kg, some upright rows to finish.

just comfortable weights till i`m used to jerking.

should get to the gym on friday, so i`ll squat and dead.

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Back squat, high bar narrow stance

60/3
60/3
60/3
80/3
90/2
100/2
110/2
110/2

feeling worn down

deads on two plates

60/2
100/2
140/2
160/2
170/2

****

db rows

30/10
30/10
40/10, left 8

db shrugs

40/10
drop set
55/15
40/10

had to call it there

feeling worn down now, going to do some benching on saturday, arnt sure what yet as my right elbows playing up, bench on wed, then squats and leg press on friday, leave deads till next friday, which will be from the floor.

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Flat bench, last of each set paused

46/5
46/5
46/5
60/3
70/3
80/3
90/3
80/8 - all touch and go, taking a breathe at the top

cgbp - touch and go

80/3
70/3

felt good, lots of stretching before starting, and during the first few sets

about 1min rest between sets

set of 2 at 94kg on wed

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flat bench, last rep paused

46/5
46/5
46/5
60/2
70/2 - arch from here in, stopped arching ages ago
80/2
90/2
94/2

felt steady

unracks - 15second holds - about an 2 inches from lockout

90x3

single 96kg next session, again with an arch, then back to 70kg 5x5 no arch.


weight - 14stone 2, why i dont know

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Not feeling the weights at the moment, doing lots of bodyweight and core stuff.

Flat bench, 60 seconds between sets, last rep of every set paused, lots of stretching with the warm ups

46/5
46/5
46/5
60/2
70/2
80/1
90/1
96/1 - felt fairly easy

seated strict press

30/5
40/2
50/2
56/1
60/1
64/1 - very slow negative

that was a max, just to gauge my training from.



bench 80/3 fast as possible

unracks

90/20seconds
96/20s
100/20s

bring the bar down about 3 inches for these, then lock it out a couple of times when done.


I`ll start mixing up the rep ranges now, i`ll do 5x5 on sat, then 3x1 next wed, going to start leaving a few reps in the tank.

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pclean from hang

30/3
30/3
30/3
40/3
46/3
50/3
54/3
58/3
62/3

continental clean

50/2+2 front squat
60/1+2fsq
70/1+2fsq
80/1+5fsq

arnt sure if i could have cleaned 90, couldnt get my breathe at all due to having a belt on, so cut it at 5

curls in 10`s, then a set of 25 to finish

no rows as i was ****ed

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Flat bench, grip brought in about an inch each side

2min rest between sets, lots of stretching to begin, last of every set paused

46/5
46/5
46/5
60/5
70/2
80/2
90/2
90/2
90/2

seated strict press, paused on shoulders

30/5
40/5
52/3
52/3
58/2
58/2
46/8

close grip

66/2
76/2
86/2

all touch and go

pclean from hang

40/3
40/3
full - 40/3
56 for reps in 1min
13reps, pace myself better and i think i`ll improve on it by 2-3 reps

5x5@70kg next time

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Bent row, thumbless

46/5
46/5
46/5
56/5
66/5
76/5
66/8

clean pulls - hook grip

46/3
66/3
66/3
66/3

calf raises

BWx12
bwx12
bw+66kgx12
bw+66kgx12
bw+66kgx12

few one leg ones

some practice at sumo deads, feel a bit dodgy for the first 2inches or so, then fly, shall persist with these.

curls in 8`s with a pump set to finish

i know ive forgot some sets from the clean pulls

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Flat bench, first rep paused, lots of stretching to begin

2min between all sets

46/5
46/5
46/5
60/3
70/3
80/3
90/5 - cant remember the last time i managed this, meant to stop at 3, but felt good.

I`m happy with this to be honest, ive added 4 reps to my wide grip since i started doing 5x5 etc

close grip, touch and go

80/3
90/3

wide grip - constant tension

80/6
80/5

various tricep pumping stuff to finish


single top set of 3 next session, 94kg hopefully.

going to do do 2 the week after, then max, then start the 5,3,2,1 again, single top sets this time, with the odd week of 5x5 or 3x3 thrown in.

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Weight - 13stone 8

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Just done some powercleans and jerks

started with a few sets from hang, then from the floor, worked up to a few sets at 54kg, starting to get the tec now

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Flat bench - first of each set paused

46/5
46/5
46/5
60/3
70/3
86/3
94/3

80/8
80/6
 
little over 20mins

tooth ache for the last couple of days so very poor eating, but regardless, good energy, but decided to cut some out of the session, next bench, 96/2

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bench - first of each set paused

46/5
46/5
46/5
60/2
70/2
80/2
90/2
98/2 - PB

Seated strict press

30/5
40/3
52/3
58/3
58/3

flat bench, wide grip, constant tension

80/5
80/5

happy with that for once, feel like i might actually be getting somewhere with my bench.

single at 100kg on wed, then a spot of close grip.

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bench, first paused

46/5
46/5
46/5
60/2
70/2
80/2
90/1
100/1

didnt think this was a goer today, felt rubbish on my end sets

pclean + p-press

from hang

30kg 2+2
30kg 2+2
40kg2+2

full

50kg 1+2
60/1
66/1
72/1
76/1
80/1 - 2kg less than pb
84 - failed to clean

continental clean

84/1 - failed press


becnh - 70kg/10

happy with this, reckon i could have doubled 100kg today

back to 5`s next week, 90kg

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flat bench, first paused

46/5
46/5
46/5
60/5
80/5
90/6 - pretty sure this is a pb


pclean+push jerk

from hang
40/2+1
40/2+1

full
40/1+1
50/1+1
60/1+1
70/1+1
70/1+1
70/1+1
70/1+1

some experimenting, and i reckon i know which style suits me best now.

regretting training already, blocked nose, sore throat and generally feeling ****, so shouldnt really have trained.

94/3 next time, wont try for more reps.

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Bench, first paused

46/5
46/5
46/5
70/3
86/3
94/3

pclean+jerk

hang
30/2+1
30/2+1

full
46/1+1
46/1+1

felt something pull at the front of my thigh and the top so stopped, hurting a lot


Bench - wide - constant tension

50/10
50/10
50/10
50/10

30sec rest between sets.

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