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

Legs last night.

Front Squat

60kgx3
60x3
60x3
70x3
70x3
70x3
80x2
90x1
100x1
105x1 - Equal PB
107.5x1 - PB

110kg deffinately would have gone, decided to slowly ramp the weight up though, 100, 105, 110 next session.


Practicing with a narrow stance olympic back squat, as it would have a bigger carry over for my deadlift.


Olympic Back Squat

60kgx2
80kgx2
90kgx2
100kgx2


I think i`ll keep practicing this stance as it just feels right, all reps as low as physically possible, quite easy.


DB curls

15kg x 10
17.5kg x 5
22.5kg x 5

Stopped as i`m getting that weird cramp in my forearms.


Calf raise machine

resistance level;

10 x 8
10x8
15 (stack) x 8
15 x 8
15 x 8


Next session - Wednesday - Chest

Going to just train at home as i dont intend to go heavy, wont go above 80kg, will be followed by standing strict press.

Plan after this week, is base each bench workout around 4 singles, first session will start at 85kg, and add 2.5kg per week untill i reach a weight where 4 is only just possible, then drop right back and start again.


Had a go of the ab wheel last night, so so hard, started with partials on my knees to warm up, then managed 2 sets of 5 lol, and it hurts today.


As a side note, i`m slowly becoming happy with how i look, first time in a long time i feel comfortable in my own skin, nice.

How narrow are you back squatting now? I went slightly narrower yesterday and got pb's all round, high to low reps. Made better use of my quads.

I remember you saying you got your ab wheel cheap. Where from? My gf wants a 6 pack lol.. so might be fun messing around with that.

Just within shoulder width, which means the distance in between my feet has roughly halved.

Brought my grip in to, i used to have my hands out past the rings, but pulled them right in now, i`m confident i`ll get an easy PB with this stance.

As you say it feels like my backs doing far less work now, which is what i want.

You may laugh, but my mum got it from a charity shop for £2, and really do not knock it till youve tried one, I couldnt believe how difficult it was.

The narrow grip should help keep your upper back tight and chest out to to. I go as narrow as I can, without my arms hurting because they are pushing the bar up back my back and off my rear delts (I squat with a low bar possition).

I've never tried a proper one but I did sort of make my own using a DB bar with 5kg plates attach loosely either side. Have you seen that Ross Boxing guy? He does it from standing with like three weighted vests on (60kg)! I think I'll buy one next time I'm near an argos.

Ye thats one of the first things i noticed to be honest, I normally back squat with a low bar position too, but I used a lot higher bar position than normal, but i`ll have a play around on friday to see what feels best, do you know the pro`s and cons of each?

Ive seen some of his videos on youtube, you dont appreciate how impressive that is untill you give it a go, i think it will take me months to build up the strength for a standing one.

Ive seen him do them with 1 hand too from standing.

Crazy..

Well a low bar shortens the lever which is your back and so makes the weight easier on your lower back. You can therefore take a more horizontal angle with your back, which makes it easier to get lower and keeps your knee's from traveling forward quite as much. With knees further back, hamstrings will be of greater use and all in all you will be able to squat more.

The way I think of it is... The most upright (back angle) squat is a front squat which is the hardest as knee's travel forward alot and quads are left to do a lot of the work. Followed by an Oly squat which will take a much more horizontal back possition than a front squat but the lower back will find it very hard to get as horizontal as when doing a low bar squat. The loaw bar squat can recuit more hams/glutes because of the back angle, more like a deadlift.

Thanks for that Jack, sounds like a mixture of all is what i`ll be doing then in the future.

I`ll have a go at low bar narrow stance on friday after fronties and see how it goes, should be best for hitting a pb.

Flat bench

Flat bench

Paused

46kgx8
46x8
66x8

Touch and go

79x6
79x5

My rep work really is terrible.


Seated strict press

30x5
39x5
50x5
56x4


I cant remember my rep work being so dreadful in the past, i`ll make sure i work on this a lot now.

Alright Dale mate lomng time no speak.

how have you been?

take it you dont train from home anymore

deads look nice.

Aup bud, was wondering what had happened to you, not seen any posts from you in a while.

Everythings good with me man, how about you?

Ive taken the plunge and joined local council gym, its not ideal but will do for now.

Thought i`d do some front squating today.


Front squat - ATG

60kgx3
60x3
60x3
70x3 - here on in, 2.3min rest
80x2
90x1
100x1
105x1
110x1 - PB

I think possibly as much as 115kg could have gone today, but just take small jumps over my pb.

I then decided some olympic style squats were called for.


Olympic back squat - ATG

2 min rest between sets.
90x2
100x2
110x2
115x2
120x2


Decided to leave it there for today as i was soaking and had some other work to do, i think i could have doubled 130kg today, and these were not parallel these were as low as possible.


Pull down

60kgx5
60x5
80x5

pull ups

5
4

Low Row

70x5
50x10
50x10

Pull downs

50x15
50x12

Just knackered at the end so threw a bit of volume in and called it a day.

I`m liking the new stance, not even done them fresh yet, only after fronties, and easing my way up to doubling my pb.

I think on monday i`ll do them first, sticking to doubles again, with the aim of getting 130x2 ass to grass.

Really enjoying training at the moment, and i`m excited about deads in a weeks time, i cant wait, may even try using a belt on them soon.

Legs

Olympic Style Back Squat

60kgx3
60x3
60x3
80x2
100x2
110x2
120x2
130x2 - PB - This is my pb for a single, there was possibly a triple there today, and it was as low as possible.

Speed Pulls

60kgx3
100x3
120x3
120x3
120x3
120x3
120x3


Felt nice to deadlift again, and i`m looking forward to friday.

Really happy with the squating now, and may plum for a 135kg double next week.


Next session - Wednesday, training at home as i dont feel i gain anything by going to the gym, plan is 90kg 3x3.

I think i`m going to stop bench pressing soon as i dont even like it and think its quite ****.

Push day

Push press from rack

20kgx8
20x8
40x3
40x3
50x3
60x3
70x1
75x1
80x1
82.5xff

Not a bad effort, 80kg flew i was very suprised 82.5 didnt go.

Rest between sets, 2 mins.

Close grip bench

60kgx5
70x3
80x3
90x3
95x1
100x1
105xf

100kg was quite easy, i think ive got a bit of a mental block when i go over 100kg.

Plan for these now, is stick to 3`s, so next time i`ll aim for 90 for 2 sets of 3.

Bench, wide grip, ring finger on the rings, paused

60kgx3
60x3
60x3
60x3
60x3


Cable push downs

50kgx6
60kgx6
70kgx6
70x6
70x6
70x10
70x10
70x10

Cables for shoulders

Like a rear delt flye thing, then front rasies, 2 sets of 8 reps on each, first 10kg, then 15kg.


Trained lots earlier than normal, and it was fine.

Strict press next time, then probably db flyes and push downs.

Nice CGBP..

What is your normal grip like? I use little on ring normaly but did little finger just inside the ring last session and it felt better..

Cheers man.

I`m still experimenting bud, my grip before was little fingers around a fingers width in from the rings.

Close grip feels loads easier and stronger, but i`m going to keep on using a wide grip for a bit to srengthen my pecs.

But if i`m honest i cant see me benching for much longer i dont enjoy it, prefer push pressing, i`ll just close grip as assistance work.

Deadlifts.

60kgx3
100x3
140x1
180x1
200x1 - flew, 215kg attempt
215kgxF - not far off, not for lack of trying! I think 212.5kg would have gone. Ive got it on video, but youtube says its unavailable, quite close to locking it out, will try to embed it.

Looking at the video, its my upper back which is letting me down, and it caused my lower back to round too.

180x3


Front Squats

60x3
70x3
80x2
90x2

All snappy and deep, was going to do a single at 100, but got talking to a former powerlifter in the gym for quite a while, quite a sound bloke and ran through a lot of training tips with me which was great, i`ll be putting a few into practice.

He also thinks sumo may be a better stance for my weakness, so i`ll look into that.


Cable Rows

50kgx5
70x5
85x5
100x1 straight into
80x5

Pull downs

60kgx5
80x5
90x5

DB Curls

15kgx5
20kgx5


Right then, plan for next week is drop back down to 200kg, and really focus on keeping my shoulders pinned back, will probably try 3 singles at it.

Then add 2.5kg a week.

Also, after deadlifts i`ll be doing clean pulls as i found them great for building my trap strength when i used to do them, i`ll make sure to pull my shoulders back slightly on these too.

Any of the powerlifters got any input or tips for me?

Forgot to add, i did 3x3 at 100kg speed pulls.

Split change will be happening.

2 pressing days, one leg and deadlift day.

Monday - Bench

Wednesday - Squat and deadlift

Friday - Shoulder press


On the leg and deadlift day, i`ll alternate each exercise between heavy and light/speed days.


Bench, i`m going to stick to sets of 3 on my close grip bench, and 5`s on normal grip for a while.

Friday will either be strict pressing in sets of 5, or powerlcean and push press with 5`s, 3`s or 2`s with the odd single thrown in.

Cant be bothered with training today, i had savage DOMs on saturday, sunday, and they are just going now.

So, next session will be Back squat and rack pulls.

Doubles on the squats, triples on the rack pulls, from below the knee.

Also decided i will do a lot more bodybuilding style workouts, lots of pump work, as i want to be in ok nick come summer.

good sessions mate!


im starting to like my overhead pressing aswell now. torn though becuase i want big boulder delts.

if i go heavy i feel good for it but not so sure as much growth is happening? high reps get the blood in for sure but its hard to gauge progress with high reps