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

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

 
When do you see yourself nailing this ? I'm hoping for June time but I might be being wildly optomistic

What can both of you push press now?

I've only done 65kgx5, hoping 70kgx5 might go next session.. Because I'm so small compared to you two brutes maybe I'll try a 100kg jerk in the the time you manage a 100kg push press.

Edit - now i think about it that could take a year lol..

Pagan - To be honest i`m thinking a very similar time to that myself, maybe a little bit longer, and again, i think its optimistic

If i manage to keep on top of my diet i reckon its possible.

Jack - Mines currently 82kg, i believe Pagans is 80kg.
 
I reckon i could only get 5, maybe 6 out of 70kg myself mate.

Got to say, i find singles overhead a lot harder than any other lift.

Yeah, I'm terrible at strict press singles. I can rep them ok as I don't pause at the bottom. I might start doing paused pressing one sesh and then push press/jerks the next. Well I'll try some push presses with 70kg on friday, if I manage 3+ I'll be happy. Then jerks with 75-80 depending on how I feel.

Also jerks for singles are a little scary.. I find you have the lift if your not scared of it. Any fear and you pussy out and don't lock out even though you have the strength to.

I think thats the case with most lifts to be honest mate, you really have to commit.

I`ll go reps with 70kg on friday and see what i can do.


Back Squats

60kg- 3x3 1 min rest
80kgx2
90x2
100x2
110x2
120x2

All ass to grass.

Deadlifts

100kgx3
100x3
140x2
160x1
180x1
190x1 + static hold, i counted 24.

Pendlay rows

60kgx5
70x5
80x5
90x3
100x3 - bit iffy, didnt touch my chest
60x10

Hammer curls - dumbell

20kgx5
20kgx5


Decided to hold back today, which i dont normally do, could have pissed 200kg today.

Will add 2.5kg each week on squats, stick with doubles.

Deadlifts, i`m seriously considering doing the ed coan routine, will knock one up, unsure of whats a reasonable increase, i was thinking, start max of 205, max after 10 weeks of, 220?

Next session, friday - powerclean and push press, as i`m repping 70kg i`ll just train at home. May also do CGBP, sets of 5.

Was going to powerlcean+push press, far far too windy.

CGBP

46kgx5
46x5
59x5
70x5
80x5
80x5

Incline wide grip

46x10
46x10


Next time i close grip, aim to add 2kg to each set.

Been slacking regarding food and training, which i plan to change soon.

Next session, is either wednesday or friday, squats and deads.

Squat and deadlift day.


Back Squat

1 min rest between sets
60kgx3
60x3
60x3

2 min rest

80kgx2
100x2
115x2
122.5x2

Plan is just keep adding 2.5kg each session.


Deadlifts

100kgx3
140x2
160x1
180x1
190x2 + 20 second hold.

Add 2.5kg next week.

Cable rows

60kkgx5
80x5
80x5

Pull downs

70kgx6
80x6
80x6

DB Curls

17.5kgx5
22.5x4

DB Shrugs

35kgx8
42.5x8
50x8

Think there may be a pair of 55`s knocking about, will use them next time.


Notes

Didnt feel great, only ate 2 mince burgers in the morning before training.

May switch up and keep sub 90% with either squats or deads each week.

Plan is to start working reps in on deads, as i`m starting coan/philipi very soon.

Push press

46kgx5
46x5
59x3
59x3
70x4 + 2 fails


Incline bench, around 30 degree

50kgx10
50x10
50x10


Wrist curls

30kgx8
41x8
45x7
drop sets
41x5
30x8 then held for as long as i could at the top.

Next session will be monday, cgbp then probably strict press, aiming to add 2kg to each set from this week.

CGBP - all paused

46kgx5
46x5
59x5
72x5
82x5
82x5


Incline bench around 30 degrees

48x10
48x10


Lots of shoulder warm ups before i started, added 2kg to the work sets, same again next week fingers crossed, then onto 3`s for 2 weeks, then doubles for 2 weeks, then start again adding 2kg.

Decided i couldnt be arsed to squat today, too tired, not enough food yesterday and today.


Deadlift

60kgx3
100x3
140x2
180x1
200x1
200x1

Not massively difficult, first flew, 2nd slightly harder.

Next week, 202.5kg 2 sets of 1.


Pull downs

60kgx8
80x8
80x8


DB Curls

17.5kgx8
17.5x8
17.5x8 right, 7 left


DB Shrugs

35kgx8
50x8
50x8

Think i spied some 55`s, will use those next week.


Upping the sets on assistance work as i fancy growing a little bit.

Really pumped today, loved it.

Plan next week is, carb up the day before and in the morning and really attack everything, look forward to it.


Next session - friday, same as last week, just adding 2kg to each set.

Chest and shoulders, bodybuilding stylee.


Push press

20kgx10
40x3
40x3
60x3
70x1
75x1


DB Bench

20kgx10
20x10
30x10
35x3 lol what

20kgx25 - this made me feel ill


Flyes

10kgx15
10x15


Shoulders on the cables - like a rear delt flye, and a front raise

15kg x10
10x15

Push downs

55kgx10
70x15
70x7


Thats the most volume ive done in absolutely aaaages, but, i enjoyed it.

I was absolutely drenched when i got out the gym.

Felt and still do feel sick.

Just done 2 sets of 10 on the ab wheel, on my knees.

Forgot about it completely, but ive got better at it.

Keep up the good work Dale - sometimes if you're feeling like sh*t when you leave the gym it's cos you've been putting in 110%.  Like the pattern of your routine and may start using it meself mate.

Cheers for dropping by bud.

I quite like feeling sick when i leave the gym, very satisfactory.

Ive found ive gained really well on this split, even though i havnt trained for size at all ive deffinately grown, and ive leaned out, all good.

Savage doms since fridays session, chest shoulders and tri`s still aching today.


Close grip bench

46kgx5
46x5
59x3
74x3
88x3
88x3

Next week i`ll do 90kg for 2 sets of 3, then doubles the week after, singles the week after, then start again with 5`s, then spend one week on each.

Not been very good in terms of eating last few days, feel **** as a result, oddly, felt very strong today when i got up.


Deadlifts

60kgx5
100x3
100x3
150x1
170x1
190x1
200x1

Felt solid, reckon 210+ was in me comfortably today.

Decided not to push any more, as i fancy some rack pulls.


Rack pulls - just above the knee

200kgx3
210x3
220x3

220 was very hard, upper back really struggled with this, below the knee next week.


Pull downs

70kgx8
80x8
80x6

Back is fried

DB curls - 20kg

5

Felt ill so went home.

Plan for next time, 185kg for reps, hope for 3, week after, 200 for a double hopefully, this should be possible just about, then i`ll go for a pb the week after, hopefully 210kg, then start Coan/Philipi deadlift routine.


Next session - friday, if i`m in the gym, its high rep chest, if i`m at home, its 2 sets of 5 at 84kg close grip bench.

Morning weight - 13stone 4, lightest ive been in absolutely ages.

13 stone 4 and still as strong? Good job. You going to keep loosing bf?

I did some platform deads to today like you suggested, well normal floor level but with 15kg plates instead of 20s. I really got my leg drive dug in and they felt good. Going to do 1-2 working sets with 20s next week and then a set or two with 120kg on the bar at 15kg height and then go for 140kgx1 the following session. I'm liking these 'platform deads'... Also managed 75kg push press. Catching you

Not lost anything from any lifts yet bud, i was thinking about this today actually, its going to catch up with me soon, looking forward to when i bulk up.

I`ll just keep doing what i`m doing, eating well, and adding some pump work at the end of my sessions.

The platform pulls feel good dont they, i think i pulled 180 for 3 on 2, 20kg plates, quite like them.

Ive really got to do something about this pressing, not progressed on bench in months and months, i reckon i`ll adopt a 5,3,2,1 progression for strict press and push press, should help put some distance between us.

Yeah maybe just reload and do some linear progression. Start of lighter than your 3x5 rep max pb (or your chosen rep sceme) and just add a little each week trying not to hit a wall too soon. 

13/4 must be pretty cut now mate.


with the  platform deads it that u standing on the platform or the weight on a platform?

i used to do the former as my legs were not strong eneough to keep my form sweet while doing the normal dead.  always hit my quads well..