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.

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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.

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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.

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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?

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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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.

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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.

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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?

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

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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.

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Blimey. Nice deadlift there mate! How are your other lifts coming on?

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

Age - 21

Cheers Jack, hoping for around 250 come end of year.

Not as well as i`d like to be honest mate, I just cant get on with bench at all, still at my PB around 103kg, dont know how to go about improving.

Only back squated 3 times so far, up to 125kg so far.

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Do you have a sticking point on bench? More paused work if your week off the chest, some rack benching if you week near the middle of the rep.

Your squat will be improving fast for a while though I'm guessing..

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

Age - 21

I`ll have to video a near max rep and stick it up, i think its about mid way, flies off the chest as i never used to bench touch and go, should be training chest tomorrow so fingers crossed i`ll get a vid.

Hopefully it does, 125kg took about 8-10 seconds to get up 2 weeks ago, but happened in about 2 this week, want to go steady though to make sure my form is spot on.

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dale1989


 125kg took about 8-10 seconds to get up

 
That makes me think I'm not training hard enough. I'm probably not as if I stall for a second I normaly just let the weight drop. Pushing through it from now on!
 
Well after your benching I guess you could just do some rack bench pressing with the bars set to around your sticking point.

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

Age - 21

Ye i used to bail on lifts too mate, and my training partner does but ive slowly got him out of it.

I used to feel like when you grind to a halt, the lifts good as gone, but its suprising how well you get through it.

Going to try some rack pressing today, just a thought, but do you reckon that slowly working down the rack a pin each week, or every other week, untill your at full ROM would be very effective?

Been thinking of doing this with deadlifts too, work from the knee, and slowly drop the pins down.

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Push Day


Flat bench, touch and go.

barx10
40x10
40x3
60x3
70x3
80x3
90x2
95x1
100x1

Not feeling great, my delt stil hurts.


Push press from rack

40x3
40x3
50x3
60x3
60x3
65x3
70x3

Quite nice.


Dips - bodyweight - 90kg

5
5
4


Trained alone so no vid.


Plan is, speed speed speed, alternating between 2 workouts, speed work at 60kg, probably something like 3x8, followed by rack press.
Then just normal flat bench, focusing on speed while working up to 90kg 3x3, see how i go on.


Next workout - Friday, plan;

Deadlift, was thinking of 210, but i think i`ll go to 205, but if i feel great i`ll go for 210.

Next week, plan is go for an absolute max, so might as well leave some in the tank this week.

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Wank session.


Deadlifts

60x3
100x3
100x3
140x2
160x1
180x1
195x1 - so so so hard, started shaking mid shin, only just made it.


Rack pulls - from knee

180x1
200x2
210x2
215x1


Pull ups

BWx5
x5
x3 + 30s hold at the end.


Not sure what to say, felt weak in the morning, knew at 160 it just wasnt happening today, annoying, quite pissed off.

Plan for next week, speed pulls, 120 for around 5 sets of 3.
Then onto pulls from below the knee, working up to max.

Not going to let this happen again.


Next session, monday, legs, speed deads to start, then work up in singles.

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Legs.


Back Squat

60x3
60x3
80x3
80x3
100x3
110x1
120x1
125x1
130x1 - PB


Speed Deadlifts

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

DB curls

15kgx5
17.5kgx5
20kgx5
22.5kg - Right x 5, Left x 4


Not feeling great the last few days.

Had a mess around, cant get rack pulls below the knee, might see about taking 2 wood blocks in.

Chest wednesday, speed stuff at 55-60kg, followed by rack press up to max.

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Right, experimenting with a new grip width on bench.


Speed bench.

20x10
20x10
40x8
40x3
60x3
60x3
60x3
60x3
60x3
60x3



Push press from rack

40kgx3
50kgx3
60kgx3
70kgx3
70kgx3

All snappy and nice.


Had a mess around to try rack presses, but the rack is truely ****, so...

Flat bench

70kgx10
70kgx10

DB flyes

10kgx10

DB press

17.5kgx8
22.5kgx8

Very pumped.

Going to be working a lot more volume in from now on.

Next week, plan is 90kg 3x3, followed by some sets of 8 on incline.


Next session - Friday. 

Think i`ll go for normal deads up to around 180 for 2 maybe 3, unless i`m feeling really strong in which case the plan can get gone.

Pulls off 2, 20kg plates in 3`s.

Then some rows and pull downs.

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Back today

Deadlift

Focusing on exploding up.

60kgx3
100kgx3
100kgx3
140kgx1
160kgx1
180kgx1
195kgx1 - felt ok this week, few spectators which i think helped
205kgx1 - PB

Not massively hard, no video, trained alone

180kgx3


Platform deads - 4.5 inches

100kgx3
140kgx3
150kgx3
160kgx3

God that 4 inches makes a ****ing difference.

DB Curls

17.5kgx5
17.5kgx5
22.5kgx4

Shrugs

55kg dumbellsx6

Static hold, 55kg DB, dont know how long but it hurt, lots.


Bolloxed after that, nice session, felt like i had loads of energy.


Plans, next week, Speed pulls, 8x3 at 120kg, Platform deads, 4.5 inches to a 3rep max, Rack pulls from below knee, 3 rep max.

Next session - Monday.

I plan to work triples into my deadlifts now for some endurance, then onto 5`s.

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Easy one tonight, still tender from friday.


FRONT SQUATS

40x3
40x3
60x3
60x3
70x3
70x3
80x2
90x2
100x2
105x1 - PB - Not particularly hard.

All arse to calves, as low as possible, will alternate these with back squats as i like them.

SPEED DEADS

100x2
100x2
120x3
120x3
120x3

Call it a day.

Nothing eventful, nothing taxing, nice.

Gym was so hot today.

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Morning weight today - 13stone 12 pounds, at 5`7.

Not been under 14 stone for a long time, so took some measurements.


Chest - 45.7 inches
Waist - 35 inches
Shoulders - 50 inches
Right Arm - 16 inches
Left Arm - 15.7 inches
Right Quad - 26.5 inches
Left Quad - 25.7 inches
Right Calf - 16.4 inches
Left Calf - 15.7 inches


So, since i last measured, I was around 15stone last time i measured, chest has lost .5", waist lost over 4", quads around 2", calfs around 1", arms stayed the same.

So all in all not bad, and i`m looking a lot better for it, even my mum has commented which she never does.

Hoping for 13stone gym weight very lean eventually, so probably 12.5 morning weight, while still increasing lifts.

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Deadlift, jee's. 5 plates soon.. Good job.

You going back to front squats now?

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

Age - 21

Trying to keep the gains rolling in on deads, 5-7.5kg per fortnight, to make sure i dont burn myself out, 5 plates will be awesome, when my current set up fails me, i`ll go for coan/philipi routine.

I think i`ll alternate weekly, i prefer front squats they just feel more natural, but may want to think about powerlifting in the future, so back squats are a must.

O/T - Just got one of those ab wheels, that **** is hardcore, i only managed 5 reps on my knees, bargain too, £2!

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Chest today.

Flat BB Bench - New grip, ring finger on the ring.

Bar x 10
Bar x 10
40kg x 3
40kgx3
60kgx3
70kgx3
80kgx3
90kgx3
90kgx3
90kgx3

Sweaty hands ruining this, will take chalk in next time.


Rack press, close grip.

Around 4 inches from the chest

90kgx3
100x1

Normal bench grip

100x1


DB bench, incline.

20kg x 5
22.5kg x 18

Couldnt find the 25`s so repped out.


Shoulders with the cables

15kg, arnt sure what i did, kind of like a backward flye lol x8
15kg front raise straight after x8

25kg backward flye thing x 7 right, x5 left
15kg front raises x 8

This was horrible, very slow and i was soaking when finished.

Really shattered after this.


Next week, plan is speed work at 60kg, 5x3, close grip bench in 5`s to around 80kg, rack press with normal grip at sticking point in 3`s.

My new grip seems to be a lot easier, hope to beat my pb.

I think i may start a routine soon, possibly Ed coans peaking routine.


Next session - Friday, deadlift.

Speed pulls at 100kg, 5x3.
Pulls from 2 plates - hoping for around 170kg x3
Rack pulls from below the knee up to a 3rep max.

May try some powercleans after  the speed work, as ive not done them in ages.

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Back tonight.


Deadlifts from floor

60kgx5
100kgx3
100kgx3

Platform pulls, 4.5 inches.

100x3
140x3
160x3
170x3
180x2, stopped at 2, 3 wouldnt have gone.

Wanted 170x3, pissed it.


Rack Pulls, Below the knee

180kgx1
200kgx1
210kgx1 - With hold of around 10seconds.

Just bolloxed so held the last and left it there.


Low Rows - Cable

70x6
85x6


Got the very wide attatchment and did some with that, focusing on pulling high.


55kgx8
Another set forgot weight

Then pulled them high to my neck

30kgx12

Traps knackered.

DB Curls

20kgx5
20kgx5
20kgx5
20kgx right 5, left 4


Standing calf raise

Level;
8x8
8x8
12x8
15x8
15x8
15x7


Even though it doesnt look a lot, the platform pulls really ****ed me over, so everything else was painful from then, i love them.


Starting to feel fatiged, so steady week next week, high reps.

Light week next week, no deadlifts at all.

Monday, front squats, will go heavy on these, they dont knacker me at all + Leg extension

Wednesday - Flat bench, aim is 80kg for reps, then onto incline, hopefully manage to use a barbell.

Friday - Light rows to warm up, pulls ups for 3 sets, pull downs in sets of 12 to finish.

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Havnt been in here in ages mate, hows life??

Nice deadlifting bud!

Cheers mate.

Long time no speak, have you let your journal die now then?

Everythings good with me, you still out in Egypt?

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Going onto Ed coan Bench routine, so decided to get used to a second pressing day, so a quick one at home just.


Powerlcean to strict press

26kgx5
26kgx5
46kgx5
46kgx5
54kgx5
54kgx5
54kgx5


Paused bench

58kgx10
58kgx9

Last rep was touch and go, front delts couldnt hack it.

I`m aching like mad today.

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