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

Morning weight is 14stone now.

Been eating low carbs for a while now and its gone sound, strength not down at all.

This bad chest is taking its toll on me though, not going to train again till monday.

Going to get some carbs in me today to make me feel better, i`ll get some new pics up at 13stone 10, for direct comparrison to the start of the year.

Still feeling terrible.


Forced soem deads.

60x3
86x3
99x3
112x3
125x10

Felt sound even though i`m fcuked, i did nearly pass out though, vision went odd, and my hearing went like i had water in my ears.

I reckon i could have squeezed 12-13 today, so ive gone from 15stone 6, to 13stone 12(as of this morning) while gaining strength on bench and rows, and maintaining deads without doing them, nice.

My wrist is fcuked at the moment, offered an arm wrestle the other day by one of the lads, foolishly agreed and my wrist gave way with some cracking and crunching, still hurting 2 days after, so hoping its nothing serious, it gives way under pressure like bench pressing.

I dont know why i type this stuff, nobody reads this anyway lol.

Think i`m going to stop using the site as its rediculous how slow its loading now(around 2 mins per page), ive given it a fair run for the glitches to get sorted but it can fcuk off now, just need to find somewhere else to log this.

Trained yesterday, taking it easy due to wrist.

Powerclean + push press

26x5
46x5
59x2
66x2
74x2

CGBP

66x2
86x2
90x2

Wrist curls on knees, barbell

30x5
34x5
38x5

Right wrist getting painful so left it there.

Now its obvious why my curling was let down so much.

More wrist curls today.

vision went odd, and my hearing went like i had water in my ears.

i have experienced this. right before i fell unconcious lol.

hows it going anyway matye? i havent been on here in ages.

good to hear that you lost over a stone without dropping any lifts. thats an achivement alright.

sorry to hear you are poorly btw.

Hi mate, ive just moved to Egypt and just got the net back, let me know what site you choose to log your journal on in future il keep reading and posting bud.

Well done on curbing the carbs down, carry on enjoying your training bud.

Alrite lads.

Not been on here for a few days, cant be arsed with this site now its pissing me rate off, shame because its a good site.

Cheers for the comments hench.

Erm, not a lot to say, not binged in a while just a few minor blips, few training sessions but this site can **** off with the time it takes.

Chests nearly better but ive lost some of the small amount of strength I had, wrist ok and ive started wrist curls so it doesnt get hurt again, up to 54kg x 3 so far, 12kg increase after 2 sessions.

Everything sound for you pair?

I`ll wonder into your journals if the sites playing ball.

I`ll stick a link in here when I start another journal, any site recommendations?

Decided to check the site again, not too slow today so thought i`d update.


Kind of gave up on training for a bit, so ended up smaller and weaker, stopped deadlifting and powerlceans, stopped bench too eventually, so was just rowing and shoulder pressing for a while, then didnt bother with training for a few weeks.

Joined a gym just before christmas, Wilfield in Bentilee if anyone goes.

Deads gone from 155 x 2 first week.

160x1 week 2
170x1 week 3
185x1 week 4 - today, was shaking like a ****ting dog, nice pb though.

Added 20kg to rows and pull downs, rows at 95kgx5, pull downs 90kgx5.

Only bench pressed once so far, dont feel great, worked up to 3 sets of 2 @ 90kg, then 95kgx2.

Front squated once, 90 for a few sets of 3, and thats it.


Goals for the year;

Front squat - 140kg x 1
Bench - 120 x 1
Deads - after a 15kg jump in a week, i`ll wait before I put a proper figure down, but around 230 will be nice.

Sessions have had a lot more volume in latey, scott would approve.

I`ll try to keep this updated to keep me focused.

So......Todays session was a short one.

Deads;
60x5
60x5
100x3
100x3
120x2
120x2
140x2
150x1
160x1
170x1
180x1 - return pb - easy
185x1

Got the shakes big time on that, but was massively chuffed with it, first time over 400lb.

Pull downs;

60x5
70x5
80x5
85x5
90x5
Then there was another set, either 85 or 90 for 5.

Next session, Monday, legs, plan is front squats, then leg press, maybe leg extensions after.

Legs today, never backsquated before so was just learning the movement.

60x5
60x5
80x3
80x3
80x3
90x3
100x3
100x3

then i think it was around 4 sets at 80kg.

All full depth.

Loads of strength left in the legs, just have to wait for my back to catch up, not bad for a first attempt anyway.


Calf raises;
machine has 15 blocks, dont know weight.

4x8
4x8
6x6
6x6
10x6
10x6
15x6
15x6

Absolutely soacked when we left, nice.

Bench wednesday with maybe a bit of shoulder work, no deads this week, going to start doing 4 weeks on, 1 off for them.

Next dead sessions hoping for around 190kg.

Sites back to normal speed, lets hope it stays that way and i`ll be a regular.


Chest tonight.

Flat bench, no pause, olympic bar.

Bar x 15
Bar x 10
40x6
40x6
60x3
60x3
70x3
80x3
90x1
95x1
97.5x1
100x1
102.5x1
60x15

Pb is 103 I think, so good i`m getting close after 2 sessions.

Fried after that.

Pec Deck

40x6
35x5
30x12
30x9

I think that was it.

Push Downs

50kgx8
60x8
70x8 - full stack
70x6


Alrite sessions, close to my pb.

Next time plan is to try skull crushers.

Not happy with the bicep boys today, very noisey, messy and generally inconsiderate taking our plates without asking.


Next session;

Friday - Back

No deadlifts this week, going to do 4 weeks on, 1 rest, repeat.

May squat though.

Missed training yesterday, had no car, mate didnt have his car, and i`m not catching the bus there.


So back today.

Cable Low Rows

50x5
50x5
60x5
60x5
70x5
80x5
90x5
100x3


Pull downs

60x5
80x5
80x5
85x5
85x5

Straight bar curls

20x5
30x5
35x4

Really really pumped at the end despite quite low volume, everything nice and slow today, felt good.

Just saving myself this week, hoping for a pb on deadlifts next week, around 190kg hopefully.

When these newbie gains stop, I think i`ll start a proper programme working on percentages, with rack and platform pulls.

Legs - Back Squat

50x3
60x3
70x3
80x3
90x3
100x1
110x1
115x1
120x1
125x1 - Absolute Max, took 5+ seconds, much to the amusement of my mate.

Think there was a few more warm ups but cant remember.


Calf raise machine

6x6
10x6
15x6
15x6
15x6
15x6
15x6

Nice strength increase, starting to see a size difference too.


Happy with the squats, starting to feel natural, had my mate checking depth and said i was miles below.

Will try 3 singles at 120kg next week depending on how i fell.

Dont know if this is exactly what i did, roughly though.


Bench

40x8
40x8
60x5
60x2
70x2
80x2
80x2
90x1
90x1
90x1
90x1
90x1

Trying something different, roughly 90% of max, i think ive been trying to train too close to max all the time, and its been affecting my strength gains, will pick one of the powerlifters brains on here soon.


Overhead from rack

40x3
40x3
60x3
60x3
70xf - +1rep
70x2
70x2
70x2

Dont know what happened on the first one, think my confidence was knocked when my mate mis loaded his side which was interesting.

Peck deck

35x5
40x5
45x5
50x5


Push downs

50kgx8
70x8
70x8
70x8

Shame more cant be added to the stack, will have a go at skull crushers soon.


Deadlifts friday, will be doing less sets building up as i now know what i`m capable of, so should be a bit more in the tank.

Will soon start a proper programme for deads, dont think rack pulls are on the cards though, pins dont go low enough.

Back today, Weight currently 14stone.


Deadlifts.

60x3
60x3
100x3
120x2
140x1
160x1
180x1 - felt good so;
190x1 - vid below (hopefully)

[tube]http://uk.youtube.com/watch?v=jU8J8biVCYA[/tube]
Speed pulls at 60%

115x3
115x3
115x3


Pulls downs

60x5
85x5
100x4 - only did it because my mate was messing around seeing how many he could do, so I had a bash.


Some ab crunch machine

60x6
90x6
90x6
90x6

Then some rear delt stuff with the cable stack which hurt.


Really happy with how trainings going at the moment, the 190 didnt feel too difficult, 185 last week was really hard, I was shaking like mad, so very happy, will keep on just pulling singles how I am for a while, then when I eventually stall Ed Coans deadlift routine is calling.

I think i`ll probably go for 195 next week.

Squats monday.

Dunno why the embedding thing hasnt worked, looks the same as other peoples, anyone know?

Heres the link anyway http://uk.youtube.com/watch?v=jU8J8biVCYA

Legs today, early as i`m not training with my mate.


Back squat

60x5
60x5
80x3
100x3
110x2
115x2
115x2
115x2
115x2

Still getting used to the movement, easy workout, may push up to 120 for 3 doubles next week, and just keep hammering tec.

Curls

20x6
30x6
35x6

Calf raise machine

resistance;
8x6
12x6
15x6
15x6
15x6
15x10 - to failure.

Think its going to take a while till this feels a natural movement.


Next session - wednesday - chest and shoulders.

Not really sure what i did today.

Chest & Shoulders

Push press from rack

20kgx8
40kgx5
40kgx3
50kgx3
60kgx3
65kgx3
70kgx3
70kgx3
70kgx3

Got everything i wanted, 72.5kg next week.

CGBP

70kgx3
80kgx3
90kgx2 + 1 with spotter.

Same again next week, but i will get 3 out of 90. I think i did more than 1 set at 90.

Peck Deck

40x5
50x5
55x4

Really pumped at this point.

Chest press

50x8, about 5sec per rep.

Then i think it was onto the cables, raises to the side and front, with some rear delt work for a few sets.

Not much volume but i was really pumped after this.

Back on friday, ive decided for deadlifts, work up in singles to fingers crossed, 195kg.

I`ll keep on going with deadlifts as i am, still progressing so no point changing, when i stall, plan is to go onto triples till i stall, doubles till i stall, then singles again.

Hopefully be at an alrite level then, and will start probably coan/phillipi routine.

Just need to sort my bench out now.

Back today, PB`s still rolling in.

Not feeling great going in, not eaten much today, weight, 14stone 2.

Deadlift

60x3
100x3
120x2
140x1
160x1
185x1 - Not great in terms of speed, didnt think 195 would go, but was talked into having a go.
195x1 - Good rep

One of the lads in the gym (who can be heard egging me on in the vid) talked me into having a go at 200.

200x1

Video -
Little but shakey, but a 10kg PB so was to be expected. Was told to have a go at 205, but i decided not to burn myself out.

Ive been told to have a go at 210 next week, arnt sure if thats too big a jump though, dont want to miss a single lift for a good while.

Really liking my progression with these. My aim of 240+ by the end of the year seems quite reasonable.


Low Row

75x5
85x5
85x5
85x5

Pull downs

70x5
possibly 85x5
100x3

Some calf stuff with the stack, and then it was closing time.

Any lurkers care to share how to imbed a video?

Test post for embedding.
 
Got the 2nd vid to embed, first wont.

Legs last night.


Back Squat

60x5
60x5
80x3
80x3
90x3
100x2
110x1
115x1
125x1

Just really focusing on speed, all lots faster than previous weeks.

Ive decided that as working on being as explosive as possible is working well for deads, i`ll do the same for everything else.

Starting to feel natural now, only 3rd time back squating.


Leg press

various sets and weights, working up to 140ish, just to gauge how difficult the machine is, sets of 8.

Curls, E-Z bar

Bar plus;
20kg x 5
30kgx5
40kgx3

DB curls

15kgx6
17.5kgx6

Really going to start hammering my arms now, far too weak.

Pulls ups x 5

just to see if i could do them.


Really hurt my shoulder last night, throwing a snowball at a friends car of all things, feels exactly like when i did my rotar cuffs a while ago but more painful, not cool.

Try a few exercises later, if it doesnt feel better tomorrow i`m going to miss training.