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

Long time no speak mate, hows things?

I prefer overhead work to bench, just a shame its weak.

I`m certain that heavy low rep work will make you grow, follow it with a few pump exercises after and you should be sound, only one way to find out.

Or maybe even alternate a heavy low rep session, and a bodybuilding style one.


Really still knackered, going to do powerclean and push press today, then have a squat and rack pull session on friday.

Shoulders just finished.


Powerclean to push press

26kgx1+2
46kgx1+2
46kgx1+2
59kgx1+2
66kgx1+2
70kgx1+2
74kgx1+2
78kgx1+1
82kgx1+1

I arnt sure, but i think that may be a PB, really happy, especially since i missed 80kg last week.

Seated strict press

30kgx10
30kgx10
30kgx10


Alrite session that, like it.

Not read a lot yet mate but this looks a decent journal.

I'm no expert but your deadlift form looked solid in the vids.I'll be trying to catch you up once I get this cut over ,I've yet to break 200k.

Cheers Pagan.

I`ll make sure to keep an eye on your journal as your last cut was really impressive.

Well i`m sure Tony wouldnt mind helping you out, with a bit of help from him, i expect you`ll progress fast.

Cheers mate. Just seen your clean and press above and it looks like chasing your numbers could be  good motivation , I've failed 80k on them last few workouts.

When I get chance I'll have a proper look through your journal mate.

A bit of friendly competition should be good mate, maybe even race to a weight. . .

I`m suprised that your push press isnt higher than mine, as your benching etc is far better than mine.

That deadlift looked brutal! Good job for trying for that long. I think I would of given up agist before. You seem really quick off the floor and then just below knee you struggle. Is that often how it goes with you?

Ye, i really, really dont like giving up on a lift.

That seems to be where my sticking point is now, didnt used to be that way a couple of weeks ago.

I think rack pulls for a few weeks may be in order, hopefully powercleans will get me used to powering through it too.

Bit skint at the moment so wont be going to the gym for a while.

Clean pulls, powercleans, close grip bench, rows, push press and curls is all i`ll be doing for a bit, hope i dont loose any off my deadlift.

dale1989


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.

yeah mate  dont post so much here now.  still training away managed to fix my shoulders there for a while but them are well and truly ****ed now.  havent trained my upper body in about 2 months.

deadlift looks strong and you keep the form excellent  even on single reps. impressive stuff tbh.

im probally gonna get a journal up here soon  as i planning a diet much the same as last year but im about 220lb 15-18% bf this time.

take it easy pal.

Cheers man.

Should look ace by time youve cut up mate, you had good results last time.

**** to hear about your shoulders mate, is it rotar cuffs again or something slightly worse? What are you planning to do about it?

Make sure you get a journal started up dude.

Speak soon.

Morning weight is now 13 stone 10.

New avatar picture was taken this morning with no pump.

Would like to get to around 13stone with no strength or muscle loss, should look quite alrite for summer time then.

Incline bench, around 30 degrees

30kgx8
46x8
50x8
54x8
58x8
60x8

Seated strict press

30kgx5
34x5
38x5
42x5
46x5
50x5
54x4


Really pumped after this, felt alrite, try to add 2kg on each set next friday.

Dont know why, but ive been having a little urge to go back towards bodybuilding. . .

So are you cutting now then Dale? What will you be changing diet/cardio wise?

dale1989


Incline bench, around 30 degrees

30kgx8
46x8
50x8
54x8
58x8
60x8

Seated strict press

30kgx5
34x5
38x5
42x5
46x5
50x5
54x4


Really pumped after this, felt alrite, try to add 2kg on each set next friday.

Dont know why, but ive been having a little urge to go back towards bodybuilding. . .

Why so many non-working sets?

I wasnt expecting to reach that weight bud.

My delts felt very pumped and tired after the incline bench, but now ive done strict press` after incline, i know roughly where to start next time.

And on the bench, i do quite a few light ones to make sure i`m nice and warm as ive had rotar cuff issues before.

Just to add, last session, rest between sets was 1 minute.

Back today - 1 minute rest between all sets

Powercleans

46kgx2
46x2
59x2
59x2
66x2
72x2
78x2
82x1

Just starting to find my groove with these again, so will hit a pb soon i reckon.

Bent rows - around 45 degrees

70kgx5
80x5
90x3

Pendlay rows - parallel to foor

66kgx5
76x5
86x5


Going to persists with the rows around 45 degrees to help my upper back.

jack5r


So are you cutting now then Dale? What will you be changing diet/cardio wise?

Just looking to loose a little chub bud.
 
Ive eased quite a few carbs out, wont be doing any cardio, training for the most part will stay the same, but i`ll be having a few sessions with more volume in.

Got a little competition with Pagan, to see who can push press 100kg first.

Seated Strict Press

30kgx3
46x3
54x3
58x3
62x2
66xF

41kgx8
41x8
41x8


Plan from now is to have one session as push press, and one as strict press with close grip bench.

Hoping to get to the gym on wednesday for squats and deadlift.

Work up in doubles on squats, then hopefully a single of around 190kg on deads, then start to build it up.

10lb should be sweet mate  its about 13 weeks till the end of june so stacks of time.

got a journal on the go now you should check out the fat pics.

http://www.muscletalk.co.uk/tm.aspx?high=&m=3285074&mpage=1#3286553

cheers. talk soon.

Got it bookmarked now mate, so i`ll be a regular to keep an eye on how things are going.