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

Ye i`ll keep you informed mate, youve been very helpful to someone you dont even know, much appreciated.


You`ll end up training my fat uncle he works on oil refineries, hes just landed a contract with bp, hes getting around 120k a year now, he says cars are expensive though, we sent him a Jeep over last year as they are about 1/3 the price over here.


Whats the insurance like on bikes, they are rediculous performance for the money, which is very apealing as i always get stuck behind d!ckheads.


Right, as per your suggestion, just had a go at some 1 armed powercleans, started very light as i knew it was going to be an interesting learning experience, so...


1 armed barbell powercleans


12kg - L+R x 1 - nearly sent this over my head
18kg - L+R x 1
26kg - L+R x 1
30kg - L+R x 1
34kg - L+R x 1
36kg - L+R x 1 - left is starting to get hard to keep balanced, the bar keeps twisting towards my face when its stopped lol
38kg - L+R x 1
40kg - L+R x 1 - left very hard this time, leave it there
43kg - R x 1
46kg - R x F - just no too slow off the floor, will be done next time as 43 was really solid.


They are very fun, and shall be staying, as my shoulder stability is poor, and my wrists are weak as it was hard to keep the bar stable. More to come on this for sure, did better than i expected, a press my be introduced into this also.


So, good suggestion there Scott, i`m going to have a root around for some less known lifts now, i like odd lifts

Scott you berk, forearms have got quite severe doms already and i feel a touch coming in my upper back too!



Noting this in here as i`ll just forget if i dont.


Split is going to be changed, i`m stretching quite badly on my back, arms, and chest/delt tie in.


Day 1 - Chest
Day 2 - Legs
Day 3 - Off
Day 4 - Shoulders
Day 5 - Back
Day 6 - Grip/any odd lifts i fancy doing
Day 7 - Doss


My chest is still pumped and swollen the day after so i`ll see if this minimizes the stretching i`m getting


This should also allow me to powerclean more weight for front squats and make sure my back doesnt give out.


Contemplating teaching myself how to do a full clean

This isnt being lost again

http://weightlifting.moonfruit.com/

Took me ages to find it just

ORIGINAL: dale1989

Ye i`ll keep you informed mate, youve been very helpful to someone you dont even know, much appreciated.

No prob mate, just helping out were i can

You`ll end up training my fat uncle he works on oil refineries, hes just landed a contract with bp, hes getting around 120k a year now, he says cars are expensive though, we sent him a Jeep over last year as they are about 1/3 the price over here.

Nice, 120k would go a hell of a long way out in egypt lucky c,unt, il probly just pick a 125cc up out there for practically nothing and use that for transport.

Whats the insurance like on bikes, they are rediculous performance for the money, which is very apealing as i always get stuck behind d!ckheads.

Insurance is dirt cheap, i have 3 points on my licence and fully comp on my 650cc was just under 500 quid this year. My car would have been 2 grand for 3rd party didnt bother insuring it in the end.

Right, as per your suggestion, just had a go at some 1 armed powercleans, started very light as i knew it was going to be an interesting learning experience, so...


1 armed barbell powercleans

12kg - L+R x 1 - nearly sent this over my head
18kg - L+R x 1
26kg - L+R x 1
30kg - L+R x 1
34kg - L+R x 1
36kg - L+R x 1 - left is starting to get hard to keep balanced, the bar keeps twisting towards my face when its stopped lol
38kg - L+R x 1
40kg - L+R x 1 - left very hard this time, leave it there
43kg - R x 1
46kg - R x F - just no too slow off the floor, will be done next time as 43 was really solid.


They are very fun, and shall be staying, as my shoulder stability is poor, and my wrists are weak as it was hard to keep the bar stable. More to come on this for sure, did better than i expected, a press my be introduced into this also.


So, good suggestion there Scott, i`m going to have a root around for some less known lifts now, i like odd lifts

Thats a hell of alot better effort than i managed playing around with them last year, thought you would like them!

Day 4 - Shoulders
Day 5 - Back

Keep the shoulders and back aleast a day apart mate many of the same secondary muscles being brought in to action.

Just had a look at the link, did you see the teeth lift FCUK THAT!

Ye 120k is a lot anywhere, but he manages to get rid of it every year some how hes a complete idiot too which makes it worse that hes earning that much.


I`ll see how high i can go on the 1 arm powercleans, it was easy getting the weight to my head, it was just stablising the weight that was the issue, 50kg should be seen very soon.


Theres some erm, interesting lifts in that link, have you seen the back lift? I havnt ever seen one done, but the weight thats quoted on it is always collosal.


Erm, well i dont know what to do with my split then i should have thought about that too tbh, my traps are knackered the day after back.

Day 1 - Back
Day 2 - Chest
Day 3 - Off
Day 4 - Legs
Day 5 - Shoulders
Day 6 - Grip/any odd lifts i fancy doing
Day 7 - Doss



I quite like the look of the hip strength training on there.

Same problem of chest and back being together mate, I get really big pumps that stay till the day after so i need to move chest and back away from eachother.


I want to stay on a 4 day split too though as i like doing something most days. I cant have back and legs too near or one mess`s the other up.


So i just dont know what to do now lol, this may take some thought.

Chest


Paused Flat Bench


26kg x 6
46kg x 5
59kg x 2
70kg x 1
80kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1


Touch and go

70kg x 8
50kg x 13


Well, i would like to explain why ive forgotten how to bench, but alas i`m at a loss.


I could feel that deep stretching in my chest, which never normally happens.


Its odd, pulling isnt down, but pushes are, ah well.

Ate a pack of noodles all day before training, ate around 250g of pasta with loads of cheese and sauce, a large pizza some nice biscuits a lolly and some other odds 10mins before training, possibly not the best idea.


Back today


Powercleans


Trying hook grip to see if i like it.


26kg x 5
46kg x 2
46kg x 2
59kg x 2


Back to normal grip, thats better
66kg x 1
74kg x 1
76kg x 1
76kg x 1
76kg x 1
76kg x 1 + static hold of around 25seconds

Felt slow today so these were quite hard.


Pendlay Rows

Shattered from no food and in a rush to go out, i`ll keep these brief, thumbless grip as per.


46kg x 4
59kg x 4
70kg x 4
78kg x 4
78kg x 4
82kg x 4


Not too bad really, just been attacked by a fly that took about 5 mins to kill the little scrote kept headbutting me.


I dont think hook grip is going to suit me as my hands are small so i cant do it very well, i shall keep trying though.


No volume tonight, not enough food and i was in a rush so wasnt worth it, i got a chest pump again today, so some thought needed on a split change.

Legs


Powerclean - Front Squat


46kg x 5
66kg x 5
80kg x 8

Supporting muscles gave up, i had to bail as my traps couldnt keep my shoulders pinned back, i`ll try clean grip soon.


BB Calf raises


80kg x 20

Lactic acid kicked in straight away.


1 Leg Calf Raises

L+R x 20
L+R x 20


They just gave up, i`ll keep on doing them throughout the night though.

Legs have git severe doms today, its only been a couple of weeks, but all around my knee, inside of my quads, and my ass cheeks have got heavy doms.


Checked to see how many press ups i can do last night, 26 but i`m paying for it today doms in delts, chest, tris, lats, and abs haha, press ups were never that hard before!!! So i was torn whether to train or not.


Shoulders

Powerclean to push press


26kg x 5
39kg x 2 - set the tone for the workout, i was not optimistic.
50kg x 2
66kg x 2 - only just
70kg x 1
74kg x 2 - first was a peach, so went for a 2nd.
78kg x 1 + 1 fail


That was hard tonight, i`m just a walking ache but i still did better than last week so i`m happy.


Ive got a new sideline project, 100 press ups in 1 set, maybe a bad idea, may not be possible for a long time, but i`m aiming for it anyway.

100 press ups would be impressive. though i would love to be able to do a one arm pull up.


thats a decent weight to be getting above your head anyway. good man.

I used to be able to do them when i was mad into training at 12 stone


Ye i think 100 would be very impressive, but my weight is going to make it very very hard, i did a press up on the scales last night to see how much weight its like pressing, 64kg at the top, 68kg at the bottom.


Its a few kg down from my best overhead, but fresh i should be good for a bit more soon.

100 press ups is easy mate you could do it within the month your body just gets so used to the movement.

I did 80 press ups at 18 stone now i dont do them and i can barly get 60 at 15 stone.

Yes but your a fcuking freak Scott.


I`ll do press ups after back day and see how many i can build up to by the end of the month.


They hurt me a lot more than i expected

Trust me i am not

You will be surprised how fast you build up the amount you can do try for 2 more each day and your at the 100 mark befor you know it.

Quite fun atchually might get back into them.

Lol you are, all your pressing movements are rediculous, and your seemingly unafected by lactic acid.


I`ll take your word for it mate, i`ll try 2 sets of 20 next week, and just keep adding from there, might do them a couple of times a week.


Just deciding what lift to do tomorrow with the grip stuff now.

Continental clean in the lift for today.


Belt on, its first outing


46kg x 2
59kg x 2
66kg x 1
72kg x 1
76kg x F + 1
78kg x 1


Was going to go for 80, but my rear delts are shafted from them, so left it there.


I`ll carry on with them, as for a first outing i think it went ok, its so hard to build any speed in such a shirt range of motion though.


This weeks training has taken its toll on me quite bad, looking forward to a day off tomorrow.

Chest last night. Didnt update last night as the the changes were being made, looks nice now, and theres some good icons 


10 press ups


Flat bench, paused


46kg x 2
66kg x 2
79kg x 1
86kg x 1
90kg x 1
94kg x 1 - A lot harder than it should have been, getting very annoyed about this now
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1

I think thats the right amount  I think there was probably another 4-5 in the tank.

Instead of pump sets, i did press ups.

Press ups x 20
x 14 - failed on the 15th

They are getting easier, but i couldnt expect much after a chest session, very pumped when i finished.


What is really annoying me is how i can do a few singles with 90kg, but put a few more kg on, and it becomes so much different it wasnt like this a couple of weeks ago


I`m not on that bastard blow up matress anymore, but its fcuked my back in the time i was on it, ive started to get a shooting pain down my left leg from my lower back, which is not good news, it isnt from bad pulling technique either, as my form is bob on, and pulls dont even irritate it, its things like getting off the bench after pressing.


Slept on the matress last night, and my backs aching today, but it already feels better, so i think its going to sort me out, i`m not going to train back today though.