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

Chest.
Thick bar, all paused reps.
Flat - 28.5kg - 8
Incline - 28.5kg - 8
Flat - 41.5kg - 8
Incline - 41.5kg - 8

Flat;
48.5kg - 6
61.5kg - 6
72.5kg - 6
82.5kg - 4
88.5kg - 1
94.5kg - 1
98.5kg - F*ck off

Starting to annoy me now, the 94.5 flew up, rested about 3 mins, went for the 98.5 strong off the chest to around half way, then the tris just gave up i`m starting to think this is more of a phsycoligical thing now.

I`ll try a different build up next time and see whats what, i`ll double 72.5 and 82.5, single 88.5 and 94.5, and if its in me, i`ll do another single with the 94.5, do that for 2 weeks and see if the 94.5 gets easier.

I could do with doing heavy isolation work for my tri`s but i havnt really got anything to do it with, could try my grip a couple of inches closer, but can only move in around 2 a side.

Going to have a look around for a good bench programe and start one i think, i`m not going anywhere like this, just time wasting.

Back tomorrow.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Back
Deads, 1 inch thick bar;
66kg - 3
86kg - 3
106kg - 3
120kg - 3
146kg - 6
146kg - 6

Did these fast, 8 mins from start to 120kg done. Really blowing by the last 3 on 146kg.

Bent over BB row;
46kg - 6
59kg - 6
46kg - 10

Alrite session, deads are easier, grips miles better, just want to go heavy instead of being limited by my lungs.

Going to try rows first next week, as i`m too tired for them after deads.

Also, it dawned on me when i was half way through, working up in 3`s has worked really well on deads, so why not try it for bench? Shall have a crack next week, and try some steady increases.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Legs, Powerclean + Front squat.

39kg - 8
46kg - 8
46kg - 8
59kg - 8
70kg - 5

Had to stop short on the reps, and just call it a day, lower back pump just rendered me useless, anyone who gets these bad will know why i had to stop.

This is the worst ive ever got it, just couldnt carry on.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Powerclean + Push press.
26kg - 5
26kg - 5
39kg - 5
46kg - 3
54kg - 3
59kg - 3
66kg - 2
72kg - F - Sh!t powerclean, really slow, just couldnt give it any in the press, like i1d forgot how to do it.
72kg - 1 - Loads better, clean wasnt good, the press flew up.
76kg - F - Slow powerclean, nothing for the press.
76kg - 1 - Loads better, easy, best since ive been back.
78kg - F - Just had enough of failing so stopped.

Cant understand why they wouldnt go first time, and why my powercleans were so crap, ah well.

Tricep push ups.
8
8
8
8

Not happy with how the session went, not a complete write off, still the best pushpress since ive been back training.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Grip
1 hand thick bar deads

32.5kg - L+R
40.5kg - L+R
45.5kg - L+R
49.5kg - L+R
51.5kg - L+R
55.5kg - Left fail - Right - 1, only just.

Sh!t, nothing there, 3 bad days on the bounce, left it there.

Wonder what the cause is though, ah well.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

I recon you could bench 100kg no probs if you did less work before hand.

60kg - 10
80kg - 3
90kg - 1
100kg - 1
85kg - 3x3

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

ORIGINAL: jack5r

I recon you could bench 100kg no probs if you did less work before hand.

60kg - 10
80kg - 3
90kg - 1
100kg - 1
85kg - 3x3

Normally do a lot of work to warm up my left shoulder, it gets quite painful if i make big jumps.

If i went from 60 - 80 it would hurt my shoulder.

I do think ive got the 100 in me now, its just warming up in a way that doesnt take too much from me, but warms my shoulder nicely.

As i said a few posts back, i think i`m going to try lower reps.

Maybe;
26kg - 5
46kg - 3
60kg - 3
70kg - 2
80kg - 2
90kg - 1

Then decide if i think the 100 will go up or not, i could do with some reading material on strength tbh.

I know youve done a lot of reading on strength, what do you reckon buddy?

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Well tony is sending me some E books on strength and power which I'll copy onto my comp and then I could send them off to you I guess.

If you have a nagging injury I would keep with what you doing. It would be nice to hit 5-10kg higher than you are now but then if you were to re-injure yourself you could be out of lifting for months and loose alot of strength.

I think I'm going to try a 1rm on bench tomorrow as I'll have a spotter and rack for once. It's from a very low bench though which makes the leg push awkward so might take a few sessions to get that right before I can do a proper 1rm.

I'm aiming for 90kg although I'm only 62kg now and I was 65kg when I bench 85kg a few weeks ago so I may be aiming abit high. I recon I'll do

40kg - 10
60kg - 5
80kg - 1
87.5kg - 1 (I hope)
If that felt ok which I doubt it will I'll go for 90

Then 75kg - 3x5 or something.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Ye that would be ace if you could matey!

Its not an injury as such, but its one of them things i wouldnt like to agrevate incase it does become a problem.

I`m going to try how i said, just play it by ear.

That will be a great bench at your weight and age.

I think you`ll do well with the energy you`ll save by not having to clean it onto yourself, and having someone to help unrack, then the mental thing of the spotter, i could always shift weight a lot easier just with someong being there.

Good luck!

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

New pic from a few days ago, if it works, fingers crossed.

Weight - 15stone 2

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Well it worked, i dont think i`m as fat as i was before, and i reckon that would be an ok base to start a cut.

Lighting is crap and i cant pose, but you can see abs, so that gives a rough idea of where i am now.

Any comments welcome.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

ORIGINAL: jack5r

Well tony is sending me some E books on strength and power which I'll copy onto my comp and then I could send them off to you I guess.

Would you mind sending them my may as well mate?

Dale, you got a nice base to be cutting from there; how much weight you wanting to lose?

Superdrol log:
http://www.muscletalk.c...og-Pics-P1-m3517810.aspx

Dont think i`m going to bother yet Reg, i`m fine carrying higher bodyfat it doesnt bother me, so i`ll just clean my diet up, and up the protien and keep on plodding.

First time round, i went from just under 8 stone to 14stone 10, so i`m happy to just keep going.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Yeah I'll sort you both with the E-books.

I managed the 90kg bench today mate.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Chest
1 inch bar, all press` paused;
26kg - 5
46kg - 5
66kg - 3
79kg - 2
90kg - 1
100kg - 1 All time PB, very fast too, really chuffed with this, i actually cracked a smile.

104kg - fail, only just though, if i`d gone for it first time, i really do think it would have gone.

66kg Incline - 6
66kg Flat, closed the grip as close as i could go - 6
Same again, 72kg - 4

Really fried after that, but i`m very happy, i think next session i`m going to do the same, but with 2kg added to each and see how we go.

Just wish i could max on deads now tw@t.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Back, new order, rows before deads.

Bent over barbell row.
46kg - 6
59kg - 6
66kg - 6
74kg - 4 1/2

Alrite them, quick hold at the top of each rep.

Deads, 1 inch bar.
86kg - 3
112kg - 3
137kg - 5
137kg - 5
137kg - 5
137kg - 5 - Really really hard now.
137kg - 5 - Strangely easier than the last.
137kg - 5

My god was i blowing after that, i think i could have squeezed maybe 2 more sets but they would have been painful and i would have been disgustingly wet, decided to reign it in there.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Just a side note, just noticed something above my right knee, its starting to get painful and inflamed so ive got it raised with ice on now, so fingers crossed it isnt my first ever injury

It doesnt feel good though

I`ll ice it 15mins and rest it 15 for the next couple of hours and see how it is tomorrow, hopefully its f*ck all, not happy at all.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Kept on icing it and that, it doesnt seem too bad now, still inflamed though its like a 2nd knee cap, not as bad as yesterday though, theres plenty of burst blood vesels in both legs.

Doesnt hurt at all now.

Few purple marks around it now, but it feels ok now, if i bend my leg all the way i can feel a really odd pulling there though, so its going to have some rest.

Was going to be legs today, but think i`m going to bench again.

Take some time off deadlifts too, just rows next back session.

Still dont get it, they didnt feel like they were working very hard at the time.

Also aquired some beer barrels yesterday so i`ll get one half filled with water for some overhead work, should work the stabilising muscles nicely. And getting it to my shoulders will be different, more like a strongman log than barbell.

So i`ll have to find a way of opening one without mutilating my fcuking hand.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Unlucky about the knee dude. You reckon its from the deads? (Nice loada sets there on 137 btw). Hopefully a week or 2 off deads/legs will get it sorted. I had a bad knee injury last year and I couldn;t squat or dead for ages

Superdrol log:
http://www.muscletalk.c...og-Pics-P1-m3517810.aspx

Cheers mate.

Its the only thing it can be i think, was fine when i went out, sat down when i got in and noticed it.

Still b@stard annoying though, because my back had loads of go in it still.

How did you injure your knee bro?

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Running on hard ground with studs on at the end of the rugby season Not making the same mistake again ... went to a physio a couple of times did some ultrasound $hit on it which was a waste of money and told me to rest it (he said the name of it but I can't remember but simply he said it was jumpers knee; where the tendon joins your knee cap gets inflamed) it fked me over for a good few months before I was confident to squat/dead on it again.

Superdrol log:
http://www.muscletalk.c...og-Pics-P1-m3517810.aspx

Thats why i`m really worried about injuries, glad its ok now though bud.

Just a guick one tonight.

Chest.
Flat, all paused.

46kg - 5
66kg - 3
76kg - 3
90kg - 3

Icline - about 30degrees, touch and go.
46kg - 12
Flat
46kg - 12

Just a fast one, in and out in under 15mins.

Going to do some rows tomorrow i think, may also do some straight leg deadlifts, very light on those though.

Side note, knees starting to ache so going to get some ice on it again now.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Was going to do back tonight, thought i should do powercleans to help improve my form so i can start getting good weights up.

So, powercleans, keep it light, be explosive as possible.

39kg - 2
46kg - 2
54kg - 2
59kg - 2
66kg - 2
70kg - 2
70kg - 2
70kg - 2
70kg - 2
70kg - 1 + 2 fails, was fcuked by now and couldnt explode enough, couldnt get the elbows under.

46kg - 8
46kg - 8

Lungs hanging out here, they really do beast you powercleans.

So the plan of action, Hack squats to replace powerclean + front sqaut on leg day, shift some shoulder work in with chest, alternate starting with chest first one week, then shoulders the other, pre-exhaust chest with flyes then onto high rep bench.

Really want to work on my explosive power on these as i want to be able to shift 80kg anytime i need to, unlike last push press session which was w@nk, i`d like to get 100kg by the end of the year, so need the techique nailed.

Knee seems ok now, going to wait a bit till i put some load on it though.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Few poor days eating, last 2 have been good though.

Bench tonight, all touch and go.

26kg - 5
46kg - 5
66kg - 3
80kg - 3
90kg - 3
90kg - 3
66kg - 11
66kg - 8
46kg - 12

Nice bit of volume there. I arnt going to chase the higher weights anymore, dont enjoy them as much as i enjoyed tonight, and whats the point in training if its not fun?

Chest was mad pumped at the end of this, even my tri`s were pumped which never happens.

Going to keep with this same setup, but add another set of 90kg in, till i`m at 3x3 on it.

Then chase sets of 5, till i`m at 5x3, then just keep on adding sets.

I`m not going to loose strength like this, and i am going to enjoy it more.

Pull day tomorrow, going to do powercleans and some low volume deads see how the leg holds up.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Leg looks like its sorting itself out good stuff.

Volume its were its at with training i loveee volume

Ye it seems to be going ok now mate, no pain in it, still take it easy though.

Ye volume is great, feels a lot better, more enjoyable, on a lesser scale than you though, your workouts make me feel sick

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

I think i`m slowly getting on top of this eating malarky



Total weight - 2kg
Protien - 120g
Carbs - 150something
Cals - Quite a few i think.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Its bigger than it looks in the pic over 30cm long.

Just bollocked half of it down me, and think i might be able to leave the other half.

It is so very tempting to just eat it all now, its odd because theres a lot of food there, 3 tins of tuna in that, but i could eat that and it wouldnt even bother me, there would still be room for more.

So this is a test of will power, ate half, and see if i can leave the other half till later, which not long ago wouldnt have even crossed my mind.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Oh, going to train in a bit too, saw the Magnus Samuelson vid in the power and strength section, and he does powercleans and deads on the same day, alternating their importance, so i`ll have a crack of that see how i fair.

Saw a post about height of the barbell, i`m pulling from about 14-15cm, which is about 6 lower than pulling with 20kg plates, not sure if that would be noticable or not though.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Powerclean + Deadlift

39kg - 2
46kg - 2
54kg - 2
59kg - 2
66kg - 2
70kg - 1 + x3 fail

Deads
99kg - 3
112kg - 3

Powercleans, fcuk knows, it was like i didnt know how to lift. Very fcuking frustrating indeed, considering how i was repping it last time.

Was hoping to salvage the session with deads and go for max reps with 125kg then jump on the bike.

Deads, felt me leg go again b astard. What a sh!t session that was, pathetic and no reason for it being so.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

What's up with your leg mate?

How long are you going with the cleans?

Like this - http://www.youtube.com/watch?v=6TlbDQUWs0s

Or - http://www.youtube.com/watch?v=z9LfNTiTyiI&feature=related

I know you have strong legs so if you went lower you should find it easier.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Hurt it deadlifting matey, felt it ping, could kind of feel it open, stupid fcukin thing.

I do it like that bird does it mate, but minus the 1/4 squat.

Thing is, last session i did 70, in sets of 2, think it was 6, then a single, but i just couldnt do it today, even though ive had a belting few days eating behind me. Theres a **** session, but that is a large change i think, even by sh!t sesh standards.

I dont really want to go any lower, because i can see myself going on my arse, its a confidence thing.

I`ll have a go very soon again, see whats what. Think i could do with concentrating on my shruging power.

I dont think my legs helping things at all, getting very annoyed about it now.

And now Big brother has started, fcuking great addition, wont be able to go a b astard hour without some bell end talking about it, and its taken over telly, **** all on channel 4 apart from the live stream of that sh!t with them pr!cks sleeping, and no re-runs of old shows, arse.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Agreed, I ****ing hate big brother. I think I watched the first one and a little of the one with that guy with torrets but it's just complete rubbish. Your so bored, your watching people sitting in a house being bored.

Hmm, maybe start light with a small squat? Just throw the bar forward if you think your falling but it isn't likly as you need to be pretty far forward to catch it in a front squat possition anyway.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

ORIGINAL: jack5r

Agreed, I ****ing hate big brother. I think I watched the first one and a little of the one with that guy with torrets but it's just complete rubbish. Your so bored, your watching people sitting in a house being bored.

Hmm, maybe start light with a small squat? Just throw the bar forward if you think your falling but it isn't likly as you need to be pretty far forward to catch it in a front squat possition anyway.

Ha that dude was absolute gold, i know you shouldnt laugh but fcuk me haha.

I wouldnt mind if it was like 2 hour slots, but its everywhere, the live streaming is the fcuking worst though, i like the old repeats, instead theres some cnut sleeping on 3 channels from different angles do one you fcuking scrotes.

I think i`ll have a crack a slinging a 1/4 squat in, its not the weight that bothers me at all, my legs are strong, always have been, reckon with the right build up i could hit a 100kg balls to the floor front squat.

Its the balance, i`ll have a go and see whats what, i cant really dump the bar, i use them ****e york style viynl weights, would break them.

Might take a vid soon, try to get some advise on where i`m going wrong.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Think i know what was up last sesh, woke up the next day aching all over, headache, very lathargic, could tell i was coming down with something, bollocked loads of food down me, some vits, minerals, some greens too, 11hours sleep and i seem to be fine again.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Shoulders tonight.

Seated strict press.
26kg - 5
26kg - 5

Powerclean + Push Press
46kg - 3
54kg - 3
59kg - 2
66kg - 1
72kg - 1
76kg - 1
78kg - F - Suspect i left this on my shoulders too long, because i was flying up until this.

66kg - 2 - 1 fail - 1 more rep.

Powerclean, standing strict press
46kg - 7

Notes

All powercleans good, thought less about the technique of them, and they were easier.
Pressing was going very well, if i`d gone for 78 first time think it would have gone, shall try next time.
Look forward to being able to press from a rack so i can chase some good weight.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Impressive lifts for your age, hope the injury's clear up lad

My Journal 

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

 

Cheers for dropping by mate, not long back, but seems to be coming back to me alrite.

Ye i hope the leg gets better soon, its fcuked my routine, feels ok, but arnt going to chance it yet.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Just a quick update, annoyed how this has fcuked me routine

Lost around half an inch each thigh already, down to 27.5

Also decided, its time to shift a bit of weight, morning weight of 15stone 4 now, still see abs, fcuk me its making the hot weather even worse than i remember thought.

Looking at pics, i`m in a better position than last time i did this, only lost 8 pounds last time, but it was a massive change, certain i added muscle too, went from no abs, to 6 showing.

Dug out my diet plan, and i`ll be getting on that soon.

Macro split was 250pro/300carb/50fat - 2500cals.

Cardio some mornings.

So i`ll be starting that soon as my legs not being a prick

Next workout will be Wednesday, chest, low weight, more reps, sets of 8 all the way, top out about 70kg.

Cardio tomorrow evening, see how the leg takes that.

Deads, soon as i can do those again, keep the top weight at 137kg, dont do loads of sets, just 1, and go for max reps.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Hi Dale, thanks for the comment on my journal, it made me laugh lol

By the way you don't happen o work for wedgewood by any chance?

I Have To Be Obscene To Be Believed. It's My Routine, Not What I Mean To Me.

My Progress Journal