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

Ye i`m looking a lot better now mate.

Its a deadlift with you elevated, so you just do a normal deadlift, while standing on two 20kg plates.


Right, i didnt train on friday, mate had a free house, lots of blunts and spliffs involved, didnt get into bed untill sunday morning, but it was good.

Will take it easy on monday as i feel fragile.

Not eaten much since thursday, been out lots.


CGBP - Paused

46kgx5
46x5
59x3
80x3
90x3 - Only just made the last
90x3 - got angry and it went sound

max effort - 70kg - 3x3 - paused


Didnt expect much of today, just feel empty and weak, but it went ok.

Plan for next bench session, 84kg for two sets of 5.

Next session - might be tomorrow, if not friday, will be squats and deads, max effort pulls at 170ish kilo unless i feel **** hot.

Deads

100kgx5
100x5
140x2
160x1
180x3


Front squats

60x3
70x3
80x1
90x1
100x1
105x1

Think i could have equaled my pb, even though i didnt feel great.

Lad i know in the gym jumped in on squats, he was doing high reps, then i sugested high rep deads, so;

140kgx10

bum cheeks cramping


Low cable row

60x8
70x8
70x8


Curls - DB

15x10
15x10


Calves

6x10
6x10
12x10
6x19

cramps

Didnt feel to hot today, but still managed to get soem good work in, 180kg felt a lot heavier than normal.

Eating since friday has been horendous so its to be expected.


Next session - saturday - should be training with one of the lads from the gym, will go for 92.5 - 2x2 on cgbp, then lots of high rep stuff for chest, triceps and shoulders.

Also got a comment that i`m looking a lot more cut, which is nice.

gooday mate. im gonna have a little go at pushpressing 100k myself i think.

dont reckon ill get it yet but im not far away

Hows it going mukka?

So, what you pressing currently?

going alrite mate.

benched 140kg for a single and 120 for a triple about a month ago and have gone back to higher rep stuff.

pressed 35kg db's oh for reps. pressed 45's on incline 5 or so reps after flat bench

 reckon pushpress im about 85-90 atm...its hard to say really as sometimes i get under the bar and feel strong as **** other times im ****ed after a couple reps.

my head is telling me 80kg would go up maybe 90 aswell. im doing shoulder and triceps tomorrow so ill do mpushpress first and see what i get

Some nice numbers there man, bit of work on your technique and you`ll piss 100kg.

Get that initial leg drive right and i reckon youve got it.

Let me know how you go on with it.

cheers mate.

it doesnt come easy though i have to work my tits off

need to catch up with your deads.

i pulled 180kg raw last week and failed 190. got a target in my head of pulling 200 soon.

starting to think about taking my shoes off and stuff like that to eek more out.

i think strength has got better now im using a better build up and do high rep isolations at the end of sessions

lol at the blunts...... was me last week aswell ;-)

Lol, been a while since ive had a smoke, i really enjoyed it.

Shoes always get took off for the heaviest lifts, just feels lots more stable.

Where did you start to fail the lift mate?

Really got to start attacking the deads myself now, going onto a proper lifting programme for them soon, and would like to hit a pb before i do.

Ill thursday and friday, lots of sicking, still not recovered.

Cant seem to get my eating back, been eating around 1000 cals a day, and i`m now 12 stone something, not cool.


Pendlay rows

46kgx6
46x6
60x5
60x5
70x5
80x5
60x10


Max effort CGBP

46kgx3
46x3
46x3
60x3
60x3
60x3


Just getting the blood going really, as i still feel dreadful.

Going to do the same workout on friday, then back to normal next week, fingers crossed.

Annoyed.

'Max Effort', is that speed work?

Swift, with confidence you could push press 100kg with ease.. I can only strict press 60kg for 2-3 reps, push pressed 75kg with 80kg in me. Your strict press must be near to 80kg so with some legs 100kg would fly up.

Hows everything going dale, I see you've been throwing up over the weekend as well.. hard to get back into it!

Ye just speed work mate.

I`ll gradually increase it though, to around 75-80%, at which point it wont be speedy.

Takes a while to feel normal, just got to get plenty of carbs in, but my appetites completely gone man.

Morning weight - 12 stone 12

Oh dear.

Not going to train today, think i`ll hit the gym tomorrow, squats and deads.

Right, lets see if this works.
 
Ive deffinately lost muscle after the sick episode, 12 stone 12 in these pics.
 

 

 

 
 

Done, i reckon if i get down to about 12 stone, i`ll look ok, i want to keep all my strength while doing it though.

dale1989


Lol, been a while since ive had a smoke, i really enjoyed it.

Shoes always get took off for the heaviest lifts, just feels lots more stable.

Where did you start to fail the lift mate?

Really got to start attacking the deads myself now, going onto a proper lifting programme for them soon, and would like to hit a pb before i do.

im the same mate ;-)

failed at roughly knee height. i really need to brush up on technique i reckon

Deads and squats, feel terrible and weak.


Deadlifts

100kgx3
100x3
140x1
160x1
180x1
190x1

This was the plan, stuck to it, plan is next week 200, all going to plan, week after 210.


Back squat

60x3
60x3
80x3
90x2
100x2
110x2

Went for a low bar position with a slightly wider stance, and it didnt feel as steady as the high bar.

All atg, will persist with it though, 115x2 next week.


Seen the next one mentioned for upper back strength a few times, so i`m going to give it a whirl for a few weeks.

1 Arm DB row

20kgx10
20x10
30x10
30x10
35x10
20x20

Like the feel, didnt know where my strength would be at so more sets than i`d want, next time, 20, 30, 40 for 10.

Bolloxed so called it a day.

Next session - Probably wednesday, seated strict press followed by CGBP

Opted for just CGBP

CGBP

46kgx5
46x5
56x2
66x2
72x2
72x2 - mistake
86x2
86x2
70x8

Everything paused.

5`s next time, but back to around 80kg.

Not happy.

Deads

60x5
100x5
140x1
160x1
180x1
190x1 - harder than it should be
200x1 - hard


Back squat - wide stance, low bar position

60x3
80x2
100x1
110x2
120x2

all atg


1 Arm DB row

24kgx8
35x8
42.5x10

move to 45 next week