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

Pendlay rows

50/5
50/5
66/5
66/5
74/5
74/5
74/5
74/5
74/5

60/15

bb curls

30/5
36/5
40/5
30/10 - to failure
30/5

80-3x3 next, then 78-5x5

Wont be training tomorrow, going to the Renault world series at Silverstone.

Wont be doing any squating or heavy deads for a good while, cars ****ed, cant get to the gym.

Bench - last rep of every set paused - 1min rest between sets

46/5
50/5
60/5
66/5
74/5
74/5
74/5
74/5
74/5

only just

cgbp - touch and go

70/5
60/8
50/11

Powerclean

46/3
46/3
46/3
54/3
60/2
66/2
70/2

think thats it

clean pulls

70/5
70/5
70/5
80/5
80/5

pendlay row

60/3
60/3
70/3
80/3

Decided to just take 2kg just from now on

touch and go, last rep of each set paused - stretches to warm up

26/3
26/3
26/3
50/3
60/3
70/3
82/3
82/3
82/3

all touch and go
70/10 -max - straight into
60/6

really really pumped

doubles next week at 88kg, 3x2

going to do a week of singles too, i`ll gauge that depending on how the doubles go, probs around 92kg.

morning weights now 13stone 6pounds

so ive started cardio, drops the cals, upped the volume of most sessions, and put 2 pounds a week on so far lol

confusing stuff

Bench - wide grip - last rep of every set paused

46/5
50/5
60/2
70/2
80/2
88/2
88/2
88/2

close grip - all touch and go

70/1
80/6


seated strict press - paused on the chest

30/3
40/3
50/3
50/3
50/3

going to try to keep doing these regularly, drop to 44 3x3 then progress 2kg a week.

singles next session

Pendlay row, thumbless grip as always

50/5
50/5
50/5
66/5
76/5
76/5
76/5
76/5
76/5

bb curls

32/5
40/5
26/10
26/10 - both sets really slow tensing

then picked up some dumbels and repped out with them straight away

Bench, wide grip - last rep of every set paused

1min rest between every set

46/5
46/5
60/5
70/1
80/1
86/1
92/1
92/1
92/1
92/1
80/7 - all touch and go
60/11 - all touch and go

started to do press ups and sit ups most days too now, just get some extra calories burnt.

now weigh 13 stone 8, so thats a consitant gain of 2lbs a week, really odd.

calories and  carbs reduced, output increased, and i`m gaining weight?

bench, wide - last rep of every set paused

50/5
50/5
50/5
66/5
66/5
76/5
76/5
76/5
76/5 - edit
76/4 - all touch and go, didnt think i`d make a 5th so didnt attempt.

close grip
70/5

called it there, been out all day, should have trained tomorrow not today, so i reckon a 5th rep would have been there.

i`ll bench on sat, close grip, then some 3`s with wide, then wed, attempt 3x3 at 84kg

1 minute rest between every set

Front squat

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

suprised ive lost little, if any from these

deads

100/2
100/2
140/2
160/1
170/1

wank

cable rows

50/10
50/10
75/5
90/5
100/4 - very close on a fifth

db shrugs

40/10
55/12
40/12
32/15


going to keep with the speed and clean pulls to hopefully gain a little on the deads while i cant get to the gym often

Powerclean push press

46/2
46/2
46/2
56/2
66/2
70/2
70/2

cgbp - touch and go

50/2
50/2
60/2
70/2
80/2
86/2
90/2

wide grip - all paused just off the chest - just to add to the total volume

70/3
70/3
70/3
70/3
70/3


3x3@84kg plan for wednesday

Alrite session today, some left in the tank on everyhing

Wide bench - last rep of every set paused

46/5
46/5
46/5
66/3
76/3
84/3
84/3
84/3

cgbp - all touch and go

80/2
86/2
92/2

felt good today

seat strict press - all paused on chest

30/3
38/3
44/3
44/3
44/3

just slowly ramp these up from now

wide grip - all paused for 2 seconds

70/3
70/3
70/3
70/3
70/3

going to do normal benching on wednesday, so my linear progression thing, 5/3/2/1, and on saturday, have my main exercise as push press.

13 stone 8 morning weight

just done some sprints on the rower, then 30mins on the bike

clean pulls - double overhand

46/3
46/3
46/3
66/3
86/3
86/3
100/3
100/3

pendlay rows - thumbless

46/5
66/5
86/5
60/10

speed pulls - mixed grip

66/3
66/3
86/3
86/3
86/3

shrugs - double overhand

86/10
86/10 - hook grip and it hurt

bit crap, felt slow

Alright Dale? Lots of upper body work. How come you havn't been squatting/deadlifting? Injury?

Aup bud, nah theres nothing wrong with me, which makes it more annoying.

The only way i can get to the gym is tagging along with my old man, and he often goes at 8am, **** training that early.

On the plus side, i am putting a bit of size on my chest and shoulders now.

Flat bench - wide grip - last rep of every set paused

46/5
46/5
60/2
70/2
80/2
90/2
90/2
90/2

felt wobbly at first, but strong after

cgbp - touch and go

80/1
90/1
96/1

heaviest ive gone in a while, and felt ok.

seated strict press - paused on the chest

30/3
40/3
46/3
46/3
46/3

bench - all paused for 2 seconds

70/3
70/3
70/3
70/3
70/3

felt ok today but tweaked something in the back of my right forearm, feels like when someone gives you a dead arm.

94kg 3x1 next time

also, going to alternate between cycles of 5x5, 3x3, 2x3, and 1x3, and 5x1, 3x1, 2x1, 1x1, to slowly build myself up to a 1rm in the coming months.

Trained twice on sunday - lots and lots of powercleans from a hang, working on technique.

trained twice today, first session was all powerlceans from a hang, then some full powercleans

lots and lots of volume, about 40-50mins a session and its deffinately making them easier already, mainly the hip drive.

bench tomorrow, 4 paused singles at 94, also going to unrack and hold some heavier weights, as im hopefully going to ramp the weights up from this week onwards.