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

some leg warm ups

deads
60/30
100/3
140/2
160/2
180/1
190/1
200/3

platform deads
100/2
140/2
160/2
180/1
190/1 - pb

pull downs
50/10
50/10
70/5
90/15 - pb of sorts

bits of ab work, ****ed so finished

felt awful going into this, ended up ok, fancy a pb soon, gonna jump on a routine of some sort

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bench on wednesday, worked up in doubles to 90/7, hit triceps, did some ab stuff, done

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friday
deads 200/3
platform 190/1
pull downs to 90/15
bicep and ab stuff

mon
f/squats to 90/3 for 2
ab and bicep stuff

tonight
side raises
db 20/10x2
bar
60/5
70/3
80/3
90/3
95/5

c/grip
60/5
70/5
80/5

push downs
sit ups

shoulder giving grief so gonna switch to db, hammer triceps and do speed/technique work on the bar to stop me loosing my groove

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Well fella,

How are you keeping?

strong dead for sure.

Still been training just not updated, started doing bench tech and triceps on monday now, stuck to sets of 5 with stretching inbetween this week, no deads just powercleans, tonight did db press

10/12
10/12
10/12
20/6
20/6
30/5
35/3
35/3
35/5
20/30

triceps with 4 sets of pushdowns, shoulders been giving major grief last few days so gonna take things easy till it feels 100%

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#Hench


Well fella,

How are you keeping?

strong dead for sure.

Aup bud, things are mostly good for me, just need get my diet sorted!
 
Deads about the only half decent thing going on atm!
 
Hows things for you, still training?
 
 
Unrelated note, gonna stick some recent pics up to show where i'm at soon

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Hi fella,

Just got back into training doing abit of fitness as well entered for a 10k run this week trying to cut up abit.

Only managed 170 for a triple with deads last night, first proper session I had though.

get some pics up sure, what are your goals?

My shoulders are still abit dicky too I  just have to go easy on them.

Aup dude, i find when ive had time off deads its best to start light and not push myself for a few session, strength comes back pretty fast on those though!

I reckon i'd like to be around 13stone with decent abs, pulling 240+, if i sort my diet once and for all thats not far away.

Whats actually wrong with your shoulders mate? mine give me a bit of greif sometimes they seem really easy to tweek

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Right, fridays session

warm ups and speed bench

deads

60/5
60/5
100/3
140/2
160/1
180/1
200/1
210/1
220/1 - equal pb

felt awful, but wanted to test my strength to see where i'm at so i can start a deadflift programme

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Bit of bad news, i was in a car crash yesterday and ive picked up some knee injury as a result, upper back and neck are tight too, back feels like it needs some major stretching, going to doctors tomorrow to see what they reckon to both and what i can do to speed up any healing process.

Wont be doing anything till ive got a verdict on this, massively annoying to say the least.

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did bench friday, worked up in doubles to 100kg, did some stretching and rep work for my back

the knee is starting to feel normal again, although it is clicking, the doc reckons thats nothing though

did some fast rep stuff with the dumbells, benches were taken

back squats

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

feeling ok, just need to teach myself how to squat as ive completely lost my groove its been so long since i last did back squats.

deads
60/5
100/3
120/3
140/3

backs starting to feel ok now, still aching but its not too bad, i'll test it with some heavier stuff on friday

going to use this as a reason to force myself into back squats, ive never done them consitantly, the most ive ever done is 130/2 which is awful!

So i think i'll get some oly shoes and set about it, also going to get a belt, i never ever use one on anything, but fancy teaching myself how to use one properly

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some side raises to warm up

bench
bar/10
bar/10
40/10
40/10
60/5
70/5
80/3
80/3
80/3
80/3
80/3
60/10

threw in plenty of paused reps, everything focused on speed and tech today, i'll work at around 100kg on friday i think, that will set me at a light, moderate and heavy session through the week.

did some sit ups aswell

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current weight around 13stone 2-4 in the morning, 46inch chest, 34 inch waist, wanting to slowly trim the waist down towards 30 and keep the chest as large as possible.

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tonight

bench - mixed in side raises to warm up
bar/10
40/5
40/5
60/5
70/2
80/2
90/2
100/1
100/1
100/1
60/10

first rep of each set paused, all of last paused, focussing everything on speed

deads
60/5
100/3
140/2
160/2
180/3

again foccusing on speed

pull downs

50/12
50/12
70/6
90/12

db shrugs
55/20

some curls


knee feels ok, back feels ok, took it easy tonight but everything feels nearly back to normal, so i'll start hitting it hard from now on.

i want a 140kg bench at some point next year, a 250 dead, not sure about squat i'll put a number on that when ive got some consistant training on it, a 140 frontie would be nice though

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light bench - 1min rest

3 sets of side raises, 3 sets of bench with the bar
40/5
40/5
60/5
60/5
60/5
60/5
60/5

db - 20/20

back squats - narrow stance

bar/10
bar/10
40/5
40/5
60/3
70/3
80/3
90/3

narrow feels much better

pull downs
50/15
50/15
50/15
50/15

some db curls


bench on wed, 80kg 5 sets of 3

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side raise - 3/10

bench
bar/10
bar/10
40/5
40/5
60/5
70/3
80/3
80/3
80/3
80/3
80/3
60/10 - all paused

paused the first rep of every set

got some adidas power perfects the other day for squats, will be using them on monday, looking forward to it

deads friday, 190/3 is the plan, try something different now on deads i think, some rep work aiming towards 200/5 and 210/3, hoping this will give me around 230.

gonna bring powercleans in too as i like them, and i want to get over 100kg

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bench
bar and side raises x3 to start
40/10
40/5
60/5
70/2
80/2
90/2
100/1
100/1
100/1
60/10

all starting reps were paused, everything on last set

deads
60/5
100/3
140/3
170/3
190/3
160/5

cool, although after i had to wind the weights down i have lost a bit of strength

next week i'll go for 180/5 and see how i can progress on that week by week


db shrugs
55/20

db curls



looking forward to squats on monday, try the shoes and see how things go, knee feels fine, back still gets tight when sitting still for a while.

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

back squat
bar/10
bar/10
40/3
60/3
80/3
90/2
100/2

fronties
60/10

dont know why i just feel massively stronger on fronts than back, i'll stick with them for a while but fear i might end up dropping them in favour of fronts

pull downs
50/10
50/10
70/6
90/5
100/10

some curls

done

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usual side raise warm ups

bar/10
bar/10
bar/10
40/5
40/5
60/5
80/3
90/2
100/1
110/1
115/1 - this was an absolute max, so ive lost strength

dont know whether to carry on as i am, or go back to 5x5 and 3x3 as they worked well for me, and i didnt feel worn out doing it.


some front squats with bodyweight to warm knees

deads
60/3
100/3
140/2
160/1
180/1 - all feel very fast at this point so start planning
195/1
205/1
215/1
225/1 - pb
180/6

this wasnt intentional, 190/3 was a struggle last week so i dont even know where this came from, 5kg pb and i reckon 230 was there tonight

Theres also a video of this as my mate suggested getting a vid, so i'll upload that too

gym shut for 12 days now, dont know what i'm going to do

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Been doing loads of push ups lately while the gyms shut

most i can do in a row now is 33

back in the gym tuesday, cant wait

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steady yesterday - felt very stiff

bench
warm up, 10 side raises, 10 bench with the bar x3
40/5
40/5
60/5
70/5
70/5
70/5
70/5
70/5

db incline
20/10
30/17

front squats
bar/8
bar/8
40/5
40/5
60/5
60/5
60/5
60/5
60/5

low row
30/10
30/10
50/10
70/6
90/5
90/5

db shrugs
55/20
55/20

some curls

plan is, 5x5 and 3x3 on bench, 5x5 on fronts, i'll sort a programme for deadlifts soon


Plans for this year

Keep my weight where it is (around 13stone 2)

Bench - 140kg
Front Squat - around 140kg
Deadlifts - 250+kg

Wanting to lean out at the same weight, get some abs on the go etc

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Did some bits on monday,

benched to 72.5, 5x5

fronts
few sets with the bar
40/5
40/5
60/3
70/2
80/2
90/2
100/2

paused the 2nd rep on every set

will stick to 5x5 throwing in some lower rep heavier stuff

pull downs up too 100/14

few other bits

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tonight

bench
usual warm up

40/5
40/5
60/5
70/3
85/3
85/3
85/3

db incline
35/12

deads
60/5
100/3
140/3
170/2
190/3

pull downs
50/10
50/10
50/10
70/5
90/5
100/12

few sets of curls

plan for next deads session, 140/3, 160/3, 180/3, 200/3

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forgot to write in a session that should have been two up from this post

deads went to 180/7
bench was 82.5, 3x3
assistance bits


mondays

bench
usual warm up
40/5
40/5
60/5
75/5
75/5
75/5
75/5
75/5

db bench
30/10


fronts
few sets with a broom
bar/8
bar/8
40/5
40/5
60/5
65/5
60/5 - miss loaded
65/5
65/5
65/5

pull downs
50/10
50/10
50/10
70/5
90/5
100/12

few sets of curls

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bench
usual warm ups
40/10
40/5
60/5
80/3
87.5/3
87.5/3
87.5/3

db incline
35/10


deads

60/5
100/3
140/3
160/2
180/2
200/3

pull downs
50/10
50/10
50/10
70/5
90/5
100/12

db shrugs
55/20
55/20

few sets of curls


toying with the idea of 210/3 next week, my mate i train with reckons 200/3 was comfortable enough for 210/3 to be there, so i'll probably attempt it anyway

going to give coan phillipi a run in a few weeks time i think, i'll max again soon then start it

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usual bench warm up

flat bench
40/5
40/5
60/5
80/5
90/5

db incline - higher incline than normal

20/10
20/10
24/10
28/10
32/10
24/10

front squats
bar/8
bar/8
bar/8
40/5
40/5
60/5
67.5/5
67.5/5
67.5/5
67.5/5
67.5/5


pull downs
50/10
50/10
70/8
90/5
100/12

few sit ups

going to try and trim some weight off now, morning weight is 13stone 4

few measurements

height - 5'8
shoulders - 51"
chest - 46"
waist - 34"
arms - 15.75"
thighs - 24"
neck - 16"

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usual bench warm up

bench
bar/10
bar/10
40/10
40/5
60/5
80/3
90/3
90/3
90/3

few stretches and bodyweight squats to warm the knees etc

deads
60/5
100/3
140/3
170/2
190/2
210/3 - pb

pull downs
50/10
50/10
50/10
70/5
90/5
100/12

few sets of curls, few sets of sit ups

fairly solid pb on the deads, probs work up to a single over the next 3-4 weeks, max, then hop on coan phillipi

also got it on video, just need to get it from my mate then i'll upload

training seems to be gaining some momentum now ive partially sorted my diet, all good

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mondays session

usual bench warm up
40/10
40/5
60/5
80/5
90/5

db incline
20/10
24/10
30/10
24/15
20/20

incline flyes
10/10
15/10


front squat
few warm ups

40/8
40/8
60/5
72.5/5
72.5/5
72.5/5
72.5/5
72.5/5

pull downs
50/10
50/10
70/8
90/6
100/12

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deadlifts from the last few sessions


 

 

 
 

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warm up

bench
40/5
40/5
60/5
70/3
80/3
92.5/3
92.5/3
92.5/3

dips

8 - 8 - 8

few fronts to warm the knees

deads
60/5
100/3
140/3
170/3
190/2
210/2  - misloaded
215/2 - pb
160/3

messed up on loading which annoyed me

will be 220/2 next week

on for another pb, how much by will be decided over the next few sessions


pull downs
50/10
50/10
50/10
70/5

pull ups
10

will upload a video of 215/2 soon

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usual warm up

db incline
10/10
20/10
24/5
30/5
35/5
40/5

higher incline
30/10
think i repped out 20's

incline flyes
15/10
15/10

dips
2 sets of 10

front squats
few sets with a broom
bar/8
40/5
40/5
60/5
70/5
75/5
75/5
75/5
75/5
75/5

pretty hard to be fair

pull downs
50/10
50/10
50/10
70/5
90/5
100/15 - pb

curls
sit ups


deadlifts thursday, 220/2 is the plan

i'll max in 2-3 weeks depending how thursday goes

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deadlift from last session

215/2

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usual warm up

bench
40/5
40/5
60/5
60/5
80/3
90/3
95/3
95/3
95/3

dips
3 sets of 10


few warm up front squats with broom

deads
60/5
100/3
140/3
160/2
180/2
200/2
210/1
220/2 - pb

pull downs
50/10
50/10
70/5
90/5
100/18 - pb

db shrugs
55/30

few sets of broom twists

got the 220/2 on video, i reckon i can double 225 now, so on for a decent pb

i'll either have a steady week next week and max the week after, or keep working reps and max in a few more weeks

230+ is deffo there now though

gonna start hitting pull ups now i think, would like 20 at bw

also like to loose a stone and keep gaining strength steadily

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incline db bench

20/10
20/10
24/5
30/5
40/7

higher incline
30/10
24/10
20/15

dips
10
10


front squats
bar/10
bar/10
40/5
40/5
60/5
70/5
80/3
80/3
80/3
80/3
80/3

pull downs
50/10
50/10
70/6
90/5
100/10

few chin ups
few sit ups

i'll take deadlifts steady thursday, probs work up to a fast triple at 180 then max the week after

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shoulder warm up

bench
40/10
40/5
60/5
80/3
90/3
100/3
100/3
100/3

dips
10
10

deadlifts
60/5
100/3
140/3
160/3
180/3

powercleans
40/3
40/3
50/3
60/3
70/2
80/2
90/1

few pull downs and other bits

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220/2 deadlift

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Solid DLing mate!

Formerly 'lil_jimmy'

Cheers dude! I'm happy to be making progress again.

I'll max on thursday so i'm looking forward to that.

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few side raises

incline db bench
20/10
20/10
24/5
30/5
35/5
40/8

higher incline
30/10
24/15

dips
10
10
10

fronties
bar/10
bar/10
bar/10
40/5
60/5
70/3
82.5/3
82.5/3
82.5/3

pull downs
50/10
50/10
70/5
90/5
100/15

few sets of curls

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bench warm up

bench
40/5
40/5
60/5
80/3
92.5/3
102.5/3
102.5/3
102.5/3

will drop down to 95 3x3 and start again


deads
60/5
100/3
140/3
160/2
180/2
200/1
215/1
230 - fail
230/1 - pb

not happy with this, pb but should have been better, too big of a jump 215-230 i think
 
did some shrugs


gonna hit some reps and lots of upper back work for 6 weeks

probably go for a pb on 210kg
so 5's, 185, 190, 195, 200, 205, 210

gives me a steady start and should leave me on another pb, either a more convincing 230, or 235, then i'll start coan phillipi

any input on the above is welcome!

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