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

front squat - 2min rest

bar/10
bar/10
40/5
40/5
60/5
60/5
60/5

bench touch and go, 1min rest
bar/10
shoulder raise
bar/10
40/10
60/3
80/3
100/3
107.5/3 - pb - 3 rep max

incline db
28/12

push downs/10

deads
60/3
100/3
140/3
170/3

low row
30/10
30/10
30/10

db shrugs
55/20

curls - drop
20/about 15
15/6
10/unkown

bar twist - leg raise /10 about 4 times no rest

well happy, decent bench pb, sets me up for a good single

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did some assorted stretching as nothing was free in the gym when i got there

bench - touch and go, few pauses thrown in

side raise/10
bar/10
side raise/10
bar/10
40/10
60/5
80/5
100/5 - pb i reckon there was another there too

push press
bar/10
40/10
50/5
60/5
70/5

pull downs
30/10
60/10
80/8
80/8
60/10

db shrugs
40/10
55/20
55/20

db curls
10/10
15/5
24/5
15/15

no rest
10 calf riase - 10 broom twist - 10 leg raise x 5

My left shoulder is feeling a bit strange now, see how it feels over the next couple of days

plan is, build to a single now, i`ll do a 110kg single next session, 90/5 session after, then max the session after, i expect 112.5, nice bit of progress in 6 or so weeks

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Bench - touch and go

side raise/10
bar/10
side raise/10
bar/10
40/10
60/5
80/2
90/2
100/1
105/1
110/1 - pb

db flat
30/10

back squat
bar/8
40/8
60/5
80/5

deads
60/3
100/3
140/2
160/2
180/3

db shrugs
55/20
55/20

db curls
10/10
15/5
20/6
20/6
20/6
15/8

10calf raise - 10 broom twist - 10 leg riase x 3
 
 
bench pb was solid, reckon 115 could be there with a good build up, will do 90/5 next session, then max out session after
dont think any progress is going to be made with deads they feel hard already

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60 seconds rest on everything

bench - few paused thrown into the warm ups

side raise/10
bar/10
side raise/10
bar/10
60/5
80/5
90/5 - all paused
60/15

low row wide grip
30/10
30/10
50/8
70/8
90/8
50/10

db shrugs
40/10
55/20
55/20

db curls
10/10
15/5
drop set
20/10
15/6
10/10

no rest
10 calf raise - 10 broom twist - 10 leg riase x 5


gonna max bench on friday, deads 190/3 hopefully

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Front squat
bar/10
bar/10
40/5
40/5
40/5
 
Bench, touch and go, few paused warmups
 
side raise/10
bar/10
side raise/10
bar/10
40/10
60/3
80/2
90/2
100/1
110/1
115/1 - pb
 
incline db
30/10
 
deads
60/3
100/3
140/3
170/1
190/3
 
that was a struggle, 200 for 3 is 100% not there
 
low row
30/10
30/10
 
db row
30/10
40/10
 
db curl
10/10
15/5
no rest
20/10
15/10
10/10
 
cctx2
 
very happy with the bench pb, just round the corner from 120 now!
 
Gonna push back squats now and pull 180x3 once a week, focus on upper back work and see where that takes me for deads

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Back squat
 
bar/8
40/8
60/5
70/3
80/3
90/3
100/3
 
will start moving the weight up slowly
 
Bench - touch and go
 
side raise/10
bar/10
raise/10
bar/10
40/10
60/5
80/5
90/5
 
will start building bench back up now
 
low row
30/10
30/10
 
db row
30/10
40/10
 
overhand pull upx5
x5
 
db curls
10/10
15/5
drop
24/5
20/8
15/5
10/5
 
cct x5
 
felt poor today, been in the sun a lot with a bad days eating and drinking.

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1min rest
 
db bench incline
 
side raisex10
10x10
side raisex10
10x10
20x5
25.5x5
30x5
35x5
35x5
20x20
 
back squat
bar/10
40/5
40/5
60/3
80/3
90/3
100/3
 
low row
30/10
30/10
60/8
db row
30/10
40/10
 
over hand pul up
x5
x5
 
pclean
40/3
40/3
50/3
60/3
60/3
60/3
 
db curls
10/10
15/5
20/5
20/5
20/5
 
cctx3

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incline db bench
 
side rasie/10
10/10
side raise/10
10/10
20/5
30/5
35/5
group of people using onst 40kg db so
35/10
20/15
 
leg press
2 plates x8
2plates x5
4x5
6x5
6x5
6x5
6x5
 
weight isnt as issue but i find a massive pressure build up at the bottom thats quite uncomfortable
 
low row
30/10
30/10
60/10
80/5
100/5
 
db shrug
40/10
55/20
55/20
 
db curls
10/10
15/5
20/5
20/5
 
cct/4
 
 
barbell benching friday, front squats, deadlifts, ccts

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Cant really remember what i did friday, some squats, bench up to one set of 100/3, and deads 170/5 are the main points

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front squats - about 1.30 rest

bar/8
40/5
40/5
60/5
80/5
90/5

bench - 1min rest, few paused thrown in

side raise/10
bar/10
side raise/10
bar/10
40/10
60/5
85/3
100/3
100/3
100/3

pull down

40/10
40/10
60/6
80/6
90/6

powerclean
40/3
40/30
50/3
60/3
70/3

db shrugs
55/20
55/20

db curls
12.5/5
15/5
20/5
20/5
drop
20/5
15/10
10/5

cct/3 messed up people taking up space and equipment

high bar back squats friday aim to dead 180/5

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Fridays session

bench up to 105/2
back squats oly style 100/3
deads 180/5
rows, shrugs curls and ccts

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1min rest on everything

bench
side raise/10
bar/10
side raise/10
40/10
60/5
80/5
90/5
90/5
90/5

db - 20/15

front squat

bar/8
40/5
60/5
80/2
90/2
100/2

feel burnt out from fridays deads

low row
30/10
30/10
60/5
85/5
100/6 - pb
70/10

db shrugs
40/10
55/20
55/20

db curls
10/10
15/5
20/5
20/5
20/5
15/5

ccts calf raise, broom twist, leg raise
calf raise, broom twist, roman sit up
thatx2

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Bench has completely gone to pot, dont even know what to do with it now

side raise/10
bar/10
side riase/10
bar/10
40/10
60/5
80/3
90/3
102.5/3 - very hard

db press
20/20

incline flyes
10/15
10/15

deads
60/3
100/3
140/3
160/1
180/1
190/3

low row
50/10
50/10
50/10

ccts at the end

had enough of that

gonna do powerclean and push press monday, then some benching after, dont know what to do bench wise on friday now, cant get my head round why ive lost strength

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mondays session

Powerclean push press

bar/3
bar/3
40/3
40/3
50/2
60/2
70/2
70/2
powerclean alone
70/2

db press
20/20

low row
30/10
30/10
60/5
80/5
90/10

shrugs
55/20
55/20

curls worked up to 3 sets at 20

thats all that i can remember

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last night

bench
side raise/10
bar/10
side raise/10
40/10
60/3
80/2
90/1
100/1
105/1
110/1
100/3

gonna do a top set at 100 next week

db press - incline
30/10
20/15

few leg extensions to warm

deads
60/3
100/3
140/3
180/1
200/2
straight into
db shrugs
55/30

called it there

probs do reps on 180 or 190 next week

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bench

side raise10
side raise10
bar/10
bar/10
40/10
60/5
80/2
90/2
100/3

db bench incline
20/20

incline flyes
10/10
10/10

platform deads
60/5
100/5
140/5

low row
50/10
50/10
80/6
drop set
100/6 or 7
80/5
60/6
40/10

db curls
15/10

few sets of calf raises
broom twist leg raises and roman chair sit ups

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bench

side raise/10
bar/10
side raise/10
bar/10
40/10
60/5
80/3
90/7

db incline
30/10
20/about 12

incline flyes
10/10
10/10

warm knees with leg extension

Deads
60/5
100/3
140/3
160/1
180/5

cable row
50/10
50/10
75/5
drop set
90/10
70/6
50/8

db shrugs
55/20

db curls
15/10

some broom twist, roman chair sit ups, and leg raises to finish

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bench

side raise/10
bar/10
side raise/10
bar/10
40/5
60/5
80/2
90/2
100/2
105/2

db press incline
24/5
34/10
24/12

incline db flyes
10/10
10/10

some side raises

cable row
30/10
30/10
60/5
80/5
100/6 or 7, pb regardless
70/10

db shrugs
55/20

curls
15/5
20/5
20/5
15/10

broom twists, roman chair sit ups, leg raises to finish, happy with that

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side raises and light flyes

db bench - incline
22.5/10
30/5
35/5
40/6 - first time pressing these
30/12

incline flyes
10/10
10/10
some side raises

warmed up my knees on the leg extension

deadlifts
60/3
100/3
140/3
170/1
190/1
205/1
215/1 - 5kg pb
220/1 - 10kg pb

cable row
40/10
40/10
40/10
40/10

db hammer curls
15/10
15/10
15/10

db shrugs
55/20

some sit ups, broom twists and leg raises

suprised with the deads, 200/2 felt hard the other week, and ive started work which is a bit physical, so this is suprising, hurt my left arm so playing that steady for a while


bodyweight - 13stone 8

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friday

bench up to 110kg, some lights rows and curls

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monday

incline db bench

side raise/10
side raise/10
set of flyes
20/5
24/5
30/5
35/10
20/20

cable row
30/10
30/10
50/5
75/5
90/5
100/7 - pb i think

db shrugs
55/20
55/20

db curls
15/10
20/5
20/5
20/5
15/10

few roman chair sit ups

back finally feels recovered, so deads on friday, and maybe 95 for reps on bench

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friday, bench up to 100/2
deads 180/4
some rows and shrugs and curls

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Just a quick one tonight

incline bench
side raises 2 sets of 20, set of flyes
db bench 20/5
24/5
30/5
35/5
40/6
20/20

cable row
30/10
30/10
50/10
75/5
90/5
100/8 - pb

db shrugs
55/20

db curls
15/10
20/10
15/10
10/10

finally got round to sorting my diet so i`ll see how things progress

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flat bench

side raise/10
bar/10
side raise/10
bar/10
40/10
60/5
70/3
85/3
95/7 - pb

db incline
30/12
flyes
10/20

front squat
bar/10
bar/10
40/10
40/10
60/5
70/5

deads
60/3
100/3
130/1
150/1
170/7 - pb

pull downs
50/10
50/10
70/5
drop
85/6
70/6
50/8

face pulls
15/12
15/12

db curls
15/10

few roman chair sit ups, few leg raises, done

feeling great since ive jigged my diet up, still room for improvement but its much better than it was, i see some more pb`s in the coming sessions

will weigh myself tomorrow, need put some recent pics up too

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db incline bench

2 sets of side raises, then;
20/5
24/5
30/5
34/5
40/7 - pb
20/20

flyes
10/10
10/10

pull downs
50/10
70/5
90/10 into < pb
50/6

low row
50/10

face pulls
15/12
15/12

db shrugs
55/20

db curls
15/10
15/10
15/10
10/10
10/10

3/10 of roman chair sit ups

feel good

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bench
side raise/10
bar/10
side raise/10
bar/10
40/10
60/5
80/2
90/2
100/5

incline db
30/15
flyes
10/10
10/10

side raises

front squat
bar/10
bar/10
40/3
40/3
60/3
70/3
80/3

deads
60/3
100/3
140/2
170/1
190/4 - pb

pull downs
50/10
50/10
70/6
90/10
70/14

face pulls
20/12
20/12
20/12

few sets of curls

few sets of roman chair sit ups

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bench, incline db
 
side raise/10
side raise/10
flyes/10
20/5
20/5
30/5
35/5
40/8 - pb
20/25 - pb
 
flyes
10/10
10/10
side raise
 
push down
70kg/20
 
 
pull down
50/10
50/10
70/6
90/10
70/10
 
db shrugs
55/20
 
db curls
few sets at 15, one at 10
 
few sets of roman chair sit ups
 
training seems to be gaining some momentum lately, felt awful today but got a solid session in

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bench

side raise/10
bar10
side raise/10
bar/10
40/6
60/5
80/2
90/2
100/1
105/3 - pb

db incline
30/18 - pb, didnt expect anywhere near that
flyes
10/10
10/10

push downs
70kg/20
50/20

Front squats
bar/5
bar/5
40/5
40/5
60/3
70/3
80/3

deads
60/3
100/3
140/2
160/1
180/1
200/3 - pb

pull downs
50/10
50/10
70/5
90/12 - pb

face pulls
20/12
20/12

db shrugs
55/20

set of curls, done

pbs everywhere, weights moving up consistently on everything, loving this

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bench
side raise/10
side raise/10
flyes/10
20/5
20/5
30/5
35/5
40/9 - pb
30/10

flyes 10/10
flyes 10/10

side raise 7.5/20
side raise 5/20

pull downs
50/10
50/10
70/6
70/6
95/10 - pb

face pulls
20/12
20/12
20/12

db curls
20/10
15/10
15/10
15/10
10/10

roman chair sit ups/10
leg raise/10
2 sets of each

may max out on bench this week, or possibly test my strength with a double at 110, take it easy on monday, then max on friday, also tempted to max deads again, but not sure if its too soon and i should just focus on reps, head tells me the latter.

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5kg
side raise/10
side raise/10
flyes/10
flyes/10

bench, flat
bar/10
40/10
60/5
80/2
90/2
100/1
110/1
115/1
117.5/1 - pb

db incline
30/10

push downs
70/20
50/20

deads
60/3
100/3
140/2
170/1
190/1
210/2 - pb

pull downs
50/10
50/10
70/5
85/5
100/10 - pb
straight into
70/6

face pulls
20/12
20/12
20/12

db curls
20/10
15/10
15/10
10/10

felt awful today, went 6 hours without food then trained, but still got a solid session with pb`s to boot, take bench steady monday, then friday 180 for reps on deads

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friday

db bench up to 40/5

chins/10 - pb
 
powerclean pb@95kg

some other stuff

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last night

side raises, 2 sets
1 set of flyes
1 set of press

bench
30/5
40/5
60/5
80/3
90/10 - pb

db incline
30/10
incline flyes, 15kg/10

push downs
70kg/25
50/30

pull downs
50/15
50/10
50/10
70/6
85/5
100/10
70/10

various curls

roman chair sit ups, leg raises, done

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side raises
3 sets
 
bench
bar/10
40/10
60/5
80/5
90/2
100/5
 
db shoulder press
15/6
24/13
 
push downs
70kg/20
50/15
 
pull downs
50/10
50/10
50/10
 
pull ups
8 - ham cramp stopped me
 
various db curls, sit ups

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fridays session
 
db bench, up to 40kg for 9
some seated should press
deads up to 180x8 - big pb
 
42.5 dbs next time

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fridays session

powerclean + push press
40/3
40/3
50/3
60/2
just press
70/2
75/2
80/2

push downs
70/20
50/15

deads
60/3
100/3
140/3
170/1
190/1
200/1

pull downs
50/10
50/10
70/5
90/5
105/8 - pb

few curls and 2 sets of shrugs, 55/20, done

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2sets side raises

db bench, incline
12.5/15
20/5
24/5
30/5
35/5
42.5/4 - pb
30/10

side raises
10/10
5/10

push downs
70/20
50/15

pull downs
50/12
50/12
70/5
90/15 - pb

db shrugs
55/20
55/20

various curls, some sit ups and leg raises

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friday, worked up to 100/5 on bench, side raises and push downs.
deads up to a single at 215
worked up to 8 pull ups, various curls and sit ups to finish

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last night, some side raises
 
db incline bench
10/10
20/5
24/5
30/5
35/5
42.5/5 - pb
30/10
 
push downs
70/20
50/15
 
pull downs
50/15
50/15
70/5
90/5
100/10
 
some curls, sit ups and leg raises to finish
 
 
might switch back to push/pull/legs soon as i fancy getting in the gym more days a week

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bit of a **** session friday

bench up to 100/3
pull downs up to 100/10
few other bits, just feeling worn down in general

routine switch now, tonight

Pull

powercleans
40/3
40/3
50/2
60/2
70/2
80/2
90/2 - pb

pull downs
50/15
50/15
70/6
90/5
100/12 - pb
70/20 - pb of sorts

few curls, some on the bicep machine
load of sit ups and leg raises


wednesday, push session, friday, squats and deads

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wednesday, db bench to 42.5/4, some side raises, tricep work, ab work

friday, deads up to 190/4, platform pulls to 180/1, back assistance work

tonight, few warm ups, back stretching,  broom twists, leg extensions

front squats

40/8
40/8
60/3
70/3
80/3
90/3
60/10

biceps, hammer curls
10/10
10/10
15/5
20/5
22.5/5
few sets on bicep machine

loads of ab work, leg raises and roman chair sit ups

bench wednesday

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