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

Ok eating yesterday, not good, but an improvement.

Did some press ups with a clap in, some normal ones, and some with my feet up, so pressing was never going to be great, felt some pulling in my delt yesterday too.


Powerclean - Push Press

26x5
46x2
59x2
66x1
74x1
78x1 - slowest rep ever, it honestly must have taken a good 10seconds, right delt wouldnt lock.

Powerclean

80x1
82x1
84x1
86x1

Right forearm hurting, leave it there.

1 Arm Powerclea - Push press

26x1 - left and right - left really unstable, leave it there
30x1
34x1
38x1
40x F just couldnt lock out

CGBP

40x2
66x2
79x2
90x2
94x2

These are easier than normal pressing, had no arch and they were easy, i`ll have to bring my bench grip in now.

Straight Bar Curls

26x5
30x5
34x5
38x5
40x3


Bit of a marathon session by my standards, but i enjoyed it, energy held well, all cool.

Going to fall onto a 3 day split now, 1 day deads, powercleans, and rows, alternating importance, 1 day powerclean push press, and maybe a 1 arm move, 1 day bench with whatever else i feel like. Front squats will probably be added anytime i do powercleans too.

Just a quick one.


Powerclean - Push Press

26x5
46x2
66x2
70x1
74x1
78x1
82x1
84xF

CGBP

70x2
86x2
94x2

Touch and go.

Alrite session, needed to warm up more though.

Started doing clap press ups, like them.

going well then mate keep at it.

Cheers mate, just plodding along.

All cool with you? Not seen an update in a while.

Long sleep last night, unusual.

No food today, just finished training.


Bent over row, thumbless.

46x5
46x5
59x5
66x4
74x4
78x4
82x4

66x10


CGBP - paused.

70x2
86x2
90x2
94x2
86x3


Held up ok really, not too bad.

Right forearms getting worse, but not holding me up yet.

Was going to train yesterday, but went out and got in late, so today.


CGBP - paused

50x2
70x2
80x2
90x2
94x2
96x2
98x2 - PB!

80x6

Happy with that, most ive pressed for a double, and reps arnt my strong point, only 4kg behind my pb single.

Close grip is loads easier than wide.

Back tomorrow, i think deads, 125 for reps, then onto powercleans, which will be light, tops about 50kg, focusing on speed.

Back today.

Powerclean - Axle - Double OH

26x2
46x2
54x2
59x2
66x2
72x1
74xF - Left thumb just not having it.

Pendlay Rows - Hook Grip

46x5
66x4
74x3
80x3
86x3

Just felt like 3`s, all good.

Straight bar curls, strict, oh ye.

30x4
34x4
38x4
40x4
40x4

So my arms are deffinately getting stronger, onto 44kg next week, right forearms not hurting much now, all good.

Been drinking more water, around 10 pints a day, up from 2-3, and it seems to be helping.

Flat Bench, Paused.

46x5
70x2
86x2
94x1 - feeling nice here.
98x1
102x1 - equal PB

90x3
90x2 - went for it too soon, 3 was probably there, not worth risking because i aint in the mood to haul it off me.


Quick one tonight, went well though, equal pb, but a hell of a lot easier, shorter breaks today, fueled by 6 slices of toast lol.

Shoulders felt good with little warm up, just a few stretches in between sets.

I`ll carry on as i am for a couple more weeks below max, ease up closer to max, then i`ll get my mate to come around and i`ll have a crack for a real pb, i think 105 was on the cards tonight.


Job interview this morning, bloke was 30mins late, interview was good, its an unskilled position, and he cut all the **** out that most companies have in the interviews, which was resfreshing, lets hope something comes of it.

Powerclean - Hook grip

46x2
46x2
59x1
66x1
74x1
78x1
80x1

Not hook grip - 82x1


CGBP - Paused

70x2
86x2
92x2
96x2 - First absolutely flew, wasnt as tight on the 2nd.
100x1
102x1

Alrite session that, equal pb again, and it was easy.

Still got doms in my chest, so this is good really.

Was going to do pendlay rows but my backs tight so left them for now, i`ll do them on tuesday, after some easy benching, i`ll work up to 95 for 2 singles.

Going to college now, started on tuesday, someone tried to kick off with me within the first 1 1/2 hour lol.

On an electrical instalation course, so ive not trained for a few days as i dont want to be a shaking wreck when trying to do things.


CGBP - Paused.

46 x 2 - very wobbly.
46x2
70x2
86x2
96x3
100x1

59 for six was what i could manage when i started training again.

59x19 tonight, lactic acid got me.


Sound really, not feeling as good as i have for my last few sessions, but ok.

Back


Deads

70x3
99x3
112x2
125x10

Good few left in the tank, ive probably got 14-15 in me.


Pendlay rows

50x4
66x4
74x4
78x4


Steady session, didnt fancy going all out so throttled back a bit.

I`m very interested as to what i could pull for a max now, 125 felt really light.

May join the gym my dad goes to soon, my mate says he will start to go if i do, so i think i`ll have a look round it soon.

Really aching today.

Upper back is quite bad, ive been doing press ups plenty lately too, so take it easy today.


CGBP - Paused

50x2
50x2
70x2
86x2
94x2
98x1


Just a bit difficult to keep everything tight today.

Next time i train will probably be monday night after college, as i dont want DOMS on practical days.

Morning weight 14 stone 4, so a total loss of a stone.

Ive lost 1/2 cm from my chest, 2 inches from my waist.

Looking a lot better for it, theres deffinately muscle added on my midrift, ive got the outline of 4 abs, and the bottom 2 are easing out.

I`d guess around 13 1/2 stone for them to look alrite, and 13 to look quite good, so we`ll slowly work down to that, i`m looking bigger now though, delts, arms and abs has been the biggest change, all good.

Finding it hard to keep eating while at college, and its taking its toll, but i am leaning out.


Bench, Flat - Paused

50x2
50x2
50x2
70x2
86x2
94x1
98x1
102x1 - only just, by mm`s
90x2

Trying to keep the sessions short because i`m shattered.

Will do a pull based workout on wednesday, and bench on friday, will do push ups on wednesday too.

P clean - Front Squat

26x5
46x5
59x1 powerclean
66x5

Twinge in back halted proceedings.

Pendlay Rows - Thumbless

46x4
66x4
74x4
80x4
84x3 1/2

Straight Bar Curls - Strict

30x5
34x5
38x5
42x2

Right forearm just gave up = ghey.


Erm, ok that.

CGBP

26x5
46x5
66x2
76x2
90x2 - coughed just after i unracked it, made it interesting.
96x2
100x2

90x2

Ive noticed, when i do press ups with a clap in throughout the week, benching seems easier.


Not far from being sub 14stone now!

Pendlay Rows - Thumbless

46x4
46x4
66x4
74x4
80x4
84x4
70x8

Good going, getting used to being at college all day now, and sessions arnt affected.


Straight Bar Curls - Strict

30x4
34x4
38x4
42x4 - PB - oh yeah

My right forearm is the thing that lets me down every time, some odd cramping shooting pain, odd.

Think i`ll see if wrist curls will help strengthen it, getting stronger anyway so alls good.

Bench - Paused

26x5
46x5
46x5
66x2
76x2
86x2
94x2
98x2

Feeling rough as **** now, got a chesty cough and feeling ****e, lots of food and an early night is on the cards.

Tried some handstand push ups, can do 5 now.

Going to do some press ups with a clap in a bit.

Fridays sessions, powerclean + push press and pendlay rows.

Getting pissed off with this site now, loading really really slow.

keep it up mate. my journals pretty dead aswell these days

Its fine by me bro, its just to get workouts logged in anyway.

Hows things with you mate? I think we are doing the same course at college, finding it ok?

Stick a link for your journal in your sig i`ll pop by more often.