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

Back today, deads, not done them in a while.


Deadlifts


51kg x 2
71kg x 2
91kg x 2
111kg x 1
124kg x 1 - harder than it should have been
137kg x 1
151kg x 1
158kg x 5


Well, best since ive been back by two reps, so not doing them hasnt done any harm.


Legs need to be stronger as i`m stiff legging it from half way up, but back is easily strong enough.


Back wasnt aching much this morning, not had the shooting pain down my leg again either, so this memory foam contraption is doing its job nicely.

Just jumped down and done 27 press ups, still tender from benching, delts are very very pumped, an improvement of 1 rep, nice  last rep was about the hardest rep ive ever done on any exercise, took about 8 seconds, i`m starting to like these, they get blood shifting like benching doesnt.


Today has been powered by 4 slices of toast, so i`m suprised i`m still moving, if i dont binge i cant eat at all, so ive had about a fortnight like this so far, i`ll try to get a bit of food in tomorrow. Suprised my energy levels havnt been affected at all so far, DOMS are lasting ages though.


Going to take tomorrow off and not train legs, they will be aching from today, then do shoulders the day after.

Tonight is shoulders night.


I had an urge to bench, so i did.


Flat Bench, Paused

26kg x 5
46kg x 5
59kg x 2
66kg x 2
74kg x 1
80kg x 1
86kg x 1
90kg x 1
94kg x 1
96kg x 1
96kg x 1
96kg x 1


Better weight than this weeks earlier session, i think i was just getting scared of the weight.

Some left in the tank, but push press was to follow, so i held back.


Powerclean - Push Press


46kg x 1
59kg - 2 cleans + 1 press
66kg x 2
72kg x 1
76kg x 1
78kg x 1 - flew
82kg x 2 fails
82kg x 1 + 10+ second hold overhead


Left it there as it was pissing down, good to see my overhead strength is easing back though, happy with this session

3 day split now. Not bothering with legs now, doesnt seem much point, my knees are hurting a lot lately too.


Chest tonight, doubles.


Flat bench, paused

26kg x 5
46kg x 5
59kg x 2
66kg x 2
74kg x 2
80kg x 2
86kg x 2
90kg x 2
90kg x 2
90kg x 2
90kg x 2


Press ups

15
15
15

Wont let me change the colour back, scrote.

Hard tonight, very hard last rep, i`ll start alternating singles and doubles.

Now ive dropped legs, i`m going to bench twice a week, and powerclean and overhead with bench on the 2nd, i`m going to start really attacking my sessions now.

Back.


Powerclean


46kg x 2
46kg x 2
54kg x 2
59kg x 2
66kg x 2
70kg x 1
74kg x 1
78kg x 1
82kg x 1
86kg x 1
88kg - 3 Fails


Just out of puff


Deads


95kg x 1
115kg x 1
128kg x 1
141kg x 1
153kg x 1
162kg x 3


Powercleans didnt leave me with much, but its not too bad i suppose.

Odd numbers due to the different ****ty viynl plates ive got.

Getting there with the deads mate, think you could pull a 170kg single?

Going ok considering i left them out for a few weeks.


I could have pulled 170 quite comfortably tonight.


When i used to train I found max effort pulls a lot easier than rep work.


I might nip to the gym what my mate goes to, and see what i can pull max effort.

I personally think you have 180kg in you, double up on 100kg double up on 140kg then try a single at 180kg.

Your probably right there mate, i dont know if my legs would be able to hack 180 yet, my back could piss it though.


I couldnt build up like that though, i have to do quite a bit or i cant really go for it with pulls. If i go for it, i`d go, 100 for a few sets, 140 x 2, 160 x 1, then play it by ear, probably a 170 single, then i would know if 180 is possible.


Pulling on a real bar will make things easier, as it is, ive got weights all over the bar, infront of my legs, at my side inbetween my hand and outer thigh, then all the way to the end of the bar, so not the best object to move lol. Real bar should allow me to get the bar a good 2 inches closer, making the pull even easier.

Pulling on a real bar will make things easier, as it is, ive gotweights all over the bar, infront of my legs, at my side inbetween myhand and outer thigh, then all the way to the end of the bar, so notthe best object to move lol. Real bar should allow me to get the bar agood 2 inches closer, making the pull even easier.

LOL mate, in that case on a proper Oly bar and a 180kg is deffinatly on the cards.

I`ll have to find out soon, the setup i`m pulling with now is laughable.


Side note, something isnt right, in my arm pit, its fcuking agony, started hurting this morning, and its slowly getting more and more painful, its on my arm, not my chest, just a painful area, like a really really bad bruise, but no mark there, just pain, had no impact there, so if anyone could shed any light on this, it would be appreciated.


I best sod off, got to be up at 3:00 to take my dad to get his lift.

Just realised, last sessions powerclean was a PB.


Got on the treadmill this morning, half a k later, my calves were cramping, i was sweating buckets, and breathing through my arse, not good.a


I used to run 1 1/2 miles a day, in around 10:30s, i`ll have to build up really slow.



Chest, Flat Bench - Paused


26kg x 10
46kg x 5
66kg x 2
74kg x 2
80kg x 2
90kg x 1
94kg x 1
96kg x 1
98kg x 1
98kg x 1


Quite hard the last 2 reps, fueled by 6 slices of toast, really got to get my eating sorted, alrite sessions though, getting back towards my PB after some poor sessions.


Just going to have some dinner, then i`ll be back out for Powerclean and push press, should go ok after some food.

Just finished my 2nd session, left it a bit late, muscles started to fatigue.


Powerclean + Push Press

46kg x 2
54kg x 2
66kg x 1
72kg x 1
76kg x 1
80kg x 1
84kg x F, had another go, just not there, so held it for a bit.


Not bad considering its the 2nd of the day, numbers are going up each session too, which is suprising, it seems 2 push workouts a week suits me.


I`ll try to do a conditioning type workout tomorrow.

Sat around bored this morning, curls for the girls it was.


Straight bar curls - strict

26kg x 8
26kg x 6
30kg x 6
34kg x 6
38kg x 5
40kg x 3
34kg x 6
26kg x 8


My arms are shockingly weak, i`ll make these a regular thing now, cant hurt, i havnt had a pump in my arms for ages, and its quite nice.

Might do something else later on too.

Ive been asked to go to an assesment morning for a local warehouse job, so i hope something comes of that.

Trained about 3 hours earlier than i normally do, after 1 meal, energy down quite a lot.


Flat Bench, Paused.

46kg x 5
46kg x 5
66kg x 2
74kg x 1
80kg x 1
86kg x 1
90kg x 1
94kg x 1
98kg x 1

Touch and go;
66kg x 10

Left it there, not used to training at this time.

Chest, Flat Bench - Paused.

26kg x 5
46kg x 5
59kg x 2
70kg x 2
78kg x 2
80kg x 1
86kg x 1
90kg x 1
94kg x 1
96kg x 1
98kg x 1
100kg x 1

Straight Bar Curls - Strict

26kg x 5
30kg x 5
34kg x 5
38kg x 5
40kg x 4
26kg x 12 *edit to add

I`ll use the same weights next time, try to hit 5 on 40kg, then we`ll move to 42kg.

Started doing these as my arms dont match the rest of my body, ive got a 47inch chest, and my arms are a bit over 16, not good.

Starting to lean out a bit now even though i`m not trying, morning weight is 14 stone 10.

Not binged in quite a while now, and i`m slowly increasing the amount i`m eating, so all is well, i`m getting a few comments about size too, which is great.

Back

Pendlay Row

kg

26x10
46x4
59x4
66x4
74x4
82x4
86x3
66x9
66x6

Not in the mood tonight.

Not done any rowing for a few weeks, so was ok.

hi mate  hows it going benching looks good.

do you have eating trouble as well then?

Cheers mate.

Ye had a few issues in the past, starving and binge eating.

Currently not binged in around 2-3 weeks, but arnt eating much at all, sub 50g of protein, probs 1500cals, need to sort it out but its not easy.

Was going to powerclean push press tonight, but its pissing it down.

Bench it is, yet again, arms been hurting lately so not many workouts done.


Flat, paused

46x3
46x3
59x2
70x2
76x2
80x2
86x2
90x2
94x2
94x2

66x8

Just steady, 2nd 94 set was hard though, dont know whats up with the arm, see if it fcuks off.