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

You on about, pushing head through under the bar to get traps involved?

when you press the bar up dont lean back.

push the bar up and get your head under it. as soon as the bar clears your head get your hgead under it. your shoulders feel much stronger this way

Yep doing that. I'm just not strong enough yet!

Not done it in a while mate, will start again soon.

Not been too well so didnt fancy training, just going take it easy for a while.

Bent rows - around 45 degree

50kg/8
50/8
66/5
66/5
76/5
76/5

really not up for pushing the weight or volume.

Not happy with how i look at all and will be adding some cardio in at some point in the form of sprints on the rower.

Not feeling training at the minute.

Mondays session - bench

26kg3
26/3
46/3
46/3
46/3
66/3
66/3
66/3


Tonights

powerclean

46kg/3
46/3
46/3
60/3
60/3
66/3
70/3
70/3

Pendlay row

46/5
46/5
66/5
66/5
66/5
66/5
66/5

Just doing light fast stuff till i decide where i want to go with my training.

Seated strict press - paused on shoulders

30/5
30/5
40/5
40/5
46/5

Bench - touch and go

50/5
50/5
60/5
70/5 - last paused
70/5 - last paused


just a quick one

few mins on the rower as i`m covered in doms

Clean pulls - double over hand

46/5
46/5
86/5
86/5
86/5
86/5

speed deads, mixed grip

86/3
86/3
100/3
100/3
100/3

125/10

gassing


BB curls

26/5
26/5
26/5
30/5
34/5
38/5
38/5

BB wrist curls - underhand

26/6
26/6
30/6
34/6
38/6
42/6

close to being sick today, pissed off ive let my fitness and strength slack again, time to attack training and eating.

should make it to the gym on monday for front squats and speed pulls, aint been for ages.

Cable low row

40/8
40/8
60/5
75/5
85/5
95/5

pull downs

60/8
70/8
80/8

DB rows

30/10
30/10

DB shurgs

40/10
55/10 - grip started to go, no chalk

Some 1:30m sprints on the rower, not nice

15mins on the bike

Powerclean push press, every rep cleaned

26/3
26/3
46/3
46/3
56/3
66/3
66/3

think i did another set but cant really remember


bench, wide grip - touch and go

50/5
50/5
50/5
60/5
70/5
70/5
70/5

incline - not locking out

30/15
30/15

quite pumped

no set plans with training now, just doin what i feel like

cambelt snapped on my car the other day, so i`ll just be going to the gym when i can hitch a lift with someone

Stretches done, for shoulders, hams, and one to help me get a clean grip.

bit of ab stuff

Sit ups

10
10
20 with a twist

Ab wheel - on knees

10
10

Flat bench - touch and go, last rep of each set paused

26/5
26/5
46/5
50/5
60/5
70/5
70/5
70/5
70/5
70/5


cgbp - all paused

60/3
70/3
80/3

touch and go

70/8


incline - constant tension, no lockout

30/15
30/15


actually quite happy with that
only just got 3 sets with 70 last time
move to 74 until i can do 5x5, keep progressing.

Front squat

40/3
60/5
60/5
70/5
80/5
90/3

hope to hit 4 next time


Deadlift

100/2
100/2
140/2
160/5

not liking this, lost a fair bit of strength and its not nice.

will try 170/3 next time i do them


DB shrugs

40/10
55/12
40/20

done

flat bench, touch and go, last rep of each set paused.

26/3
26/3
46/3
50/3
60/3
70/3
80/3
80/3
80/3

84kg next time i do 3`s, dont expect to get 3x3 though.

CGBP, touch and go

70/2
80/2
80/2

wide grip

70/8

incline, constant tension

40/15
40/15

only just got the last

next bench session, saturday, doubles, 86kg, 2 sets of 2 hopefully, then back to 5`s.

should dead and squat on friday if i can get to the gym, 170/3 is what i want.

Rower, couple of mins warm up, then sprints, 1 min fast, 1 slow.

Only managed 3 before i was ****ed.

15mins on the bike straight after.

Pendlay rows - 1min rest between sets

26/5
46/5
46/5
60/5
60/5
70/5
70/5
70/5
70/5
70/5

2min rest
60/10

BB curls

30/5
36/5
40/5
drop sets
34/6
26/5

liking the 5x5 on compounds, i get a really good pump from them.

will squat and dead when i get a chance to get to the gym, mid week probably.

added 2 pounds in the week gone.

also just done

2/10sit ups with twist
2/10 crunches

weak my abs are

Rower - 2 mins warm up, 1min sprints, 1min slow

managed 4

then onto the bike for 15mins

Bench, last rep of every set paused

wide grip

26/5
26/5
46/5
50/5
60/2
70/2
80/2
86/2
86/2
86/2

cgbp - last rep paused

60/5
70/5

wide grip, incline - constant tension

40/15
40/15

starting to feel like i`m making some progress, wasnt long ago i failed a single at 90kg.

next bench, 74kg 5x5 is the aim

Gave myself half an hour and just done

rower - 2 mins warm up, 1min sprint, 1 min slow

4 again, will stick to 4 for a while, dont think i could manage a fifth

then 15mins on the bike

absurd amounts of perspiration.