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

flat bench last rep paused

46/5
46/5
60/2
76/2
86/2 - both paused

paused
94/1
94/1
94/1

cgbp - touch and go
86/2
94/2

wide grip touch and go

86/5

2second pauses
60/3
60/3
60/3

felt crap today, wobbly and couldnt really get my groove, and forgot to do the unracks, but still did ok.

i`ll start the 5x1, 3x1, 2x1, and 1x1 from next session.

when i go back to 5x5 etc i`ll drop the weights back by 4kg and start again.

gym this morning, hate training this early, but its a case of i wont be able to train squats and deads if i dont

front squats

60/3
60/3
60/3
70/2
80/2
90/2
100/1
105/1

could have equaled my pb of 110 today, but decided to hold back as i didnt want to waste too much energy, not used to this mornign training lark


platform deads - 2 thick plates, brings my shoes up to the bar

60/2
100/2
140/2
160/2
170/2

suprised by this, most ive done in the past is 180x3

cable rows

50/10
50/10

4 pull ups

db rows

30/10
40/10

db shrugs

40/10
55/10
40/20

kept rest between sets to about 2 minutes with it being the morning

very close to being sick

flat bench - last rep paused

46/5
46/5
46/5
66/5
76/5
80/5 - all paused about 2 seconds

incline - constant tension

40/10
50/10
50/10

not much, feeling worn down on benching, so took it easy, and i`ll take wednesdays session off, and start back at 82kg for a set of 5 on saturday.

still do squats and deads one day this week.

Front squat

60/3
60/3
60/3
70/2
80/2
90/2
100/1
105/1

back squat - oly style - not done these in about 4 months

60/3
60/3
60/3
80/2
90/2
100/2
110/2

not to bad, some left in the tank, pb on these is 130/2

DB shrugs

30/10
30/10
42.5/10
55/15

grip let me down, no chalk, i reckon i could have pushed towards 25reps with the 55`s.


flexibility in my chest and shoulders is so bad, it was really uncomfortable after the back squats

friday should be back squats and deficit deads.

Trained twice today

sets of powercleans from a hang, to power jerk, 3 reps of each

loads of sets slowly working up to about 40kg just to get technique

2nd session, one powerclean from hang, 3 power jerks, worked up to 60kg, then a few sets of powercleans from the floor with 60kg, some upright rows to finish.

just comfortable weights till i`m used to jerking.

should get to the gym on friday, so i`ll squat and dead.

Back squat, high bar narrow stance

60/3
60/3
60/3
80/3
90/2
100/2
110/2
110/2

feeling worn down

deads on two plates

60/2
100/2
140/2
160/2
170/2

****

db rows

30/10
30/10
40/10, left 8

db shrugs

40/10
drop set
55/15
40/10

had to call it there

feeling worn down now, going to do some benching on saturday, arnt sure what yet as my right elbows playing up, bench on wed, then squats and leg press on friday, leave deads till next friday, which will be from the floor.

Flat bench, last of each set paused

46/5
46/5
46/5
60/3
70/3
80/3
90/3
80/8 - all touch and go, taking a breathe at the top

cgbp - touch and go

80/3
70/3

felt good, lots of stretching before starting, and during the first few sets

about 1min rest between sets

set of 2 at 94kg on wed

flat bench, last rep paused

46/5
46/5
46/5
60/2
70/2 - arch from here in, stopped arching ages ago
80/2
90/2
94/2

felt steady

unracks - 15second holds - about an 2 inches from lockout

90x3

single 96kg next session, again with an arch, then back to 70kg 5x5 no arch.


weight - 14stone 2, why i dont know

Not feeling the weights at the moment, doing lots of bodyweight and core stuff.

Flat bench, 60 seconds between sets, last rep of every set paused, lots of stretching with the warm ups

46/5
46/5
46/5
60/2
70/2
80/1
90/1
96/1 - felt fairly easy

seated strict press

30/5
40/2
50/2
56/1
60/1
64/1 - very slow negative

that was a max, just to gauge my training from.



bench 80/3 fast as possible

unracks

90/20seconds
96/20s
100/20s

bring the bar down about 3 inches for these, then lock it out a couple of times when done.


I`ll start mixing up the rep ranges now, i`ll do 5x5 on sat, then 3x1 next wed, going to start leaving a few reps in the tank.

pclean from hang

30/3
30/3
30/3
40/3
46/3
50/3
54/3
58/3
62/3

continental clean

50/2+2 front squat
60/1+2fsq
70/1+2fsq
80/1+5fsq

arnt sure if i could have cleaned 90, couldnt get my breathe at all due to having a belt on, so cut it at 5

curls in 10`s, then a set of 25 to finish

no rows as i was ****ed

Flat bench, grip brought in about an inch each side

2min rest between sets, lots of stretching to begin, last of every set paused

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

seated strict press, paused on shoulders

30/5
40/5
52/3
52/3
58/2
58/2
46/8

close grip

66/2
76/2
86/2

all touch and go

pclean from hang

40/3
40/3
full - 40/3
56 for reps in 1min
13reps, pace myself better and i think i`ll improve on it by 2-3 reps

5x5@70kg next time

Bent row, thumbless

46/5
46/5
46/5
56/5
66/5
76/5
66/8

clean pulls - hook grip

46/3
66/3
66/3
66/3

calf raises

BWx12
bwx12
bw+66kgx12
bw+66kgx12
bw+66kgx12

few one leg ones

some practice at sumo deads, feel a bit dodgy for the first 2inches or so, then fly, shall persist with these.

curls in 8`s with a pump set to finish

i know ive forgot some sets from the clean pulls

Flat bench, first rep paused, lots of stretching to begin

2min between all sets

46/5
46/5
46/5
60/3
70/3
80/3
90/5 - cant remember the last time i managed this, meant to stop at 3, but felt good.

I`m happy with this to be honest, ive added 4 reps to my wide grip since i started doing 5x5 etc

close grip, touch and go

80/3
90/3

wide grip - constant tension

80/6
80/5

various tricep pumping stuff to finish


single top set of 3 next session, 94kg hopefully.

going to do do 2 the week after, then max, then start the 5,3,2,1 again, single top sets this time, with the odd week of 5x5 or 3x3 thrown in.

Weight - 13stone 8

Just done some powercleans and jerks

started with a few sets from hang, then from the floor, worked up to a few sets at 54kg, starting to get the tec now

Flat bench - first of each set paused

46/5
46/5
46/5
60/3
70/3
86/3
94/3

80/8
80/6
 
little over 20mins

tooth ache for the last couple of days so very poor eating, but regardless, good energy, but decided to cut some out of the session, next bench, 96/2

bench - first of each set paused

46/5
46/5
46/5
60/2
70/2
80/2
90/2
98/2 - PB

Seated strict press

30/5
40/3
52/3
58/3
58/3

flat bench, wide grip, constant tension

80/5
80/5

happy with that for once, feel like i might actually be getting somewhere with my bench.

single at 100kg on wed, then a spot of close grip.

bench, first paused

46/5
46/5
46/5
60/2
70/2
80/2
90/1
100/1

didnt think this was a goer today, felt rubbish on my end sets

pclean + p-press

from hang

30kg 2+2
30kg 2+2
40kg2+2

full

50kg 1+2
60/1
66/1
72/1
76/1
80/1 - 2kg less than pb
84 - failed to clean

continental clean

84/1 - failed press


becnh - 70kg/10

happy with this, reckon i could have doubled 100kg today

back to 5`s next week, 90kg

flat bench, first paused

46/5
46/5
46/5
60/5
80/5
90/6 - pretty sure this is a pb


pclean+push jerk

from hang
40/2+1
40/2+1

full
40/1+1
50/1+1
60/1+1
70/1+1
70/1+1
70/1+1
70/1+1

some experimenting, and i reckon i know which style suits me best now.

regretting training already, blocked nose, sore throat and generally feeling ****, so shouldnt really have trained.

94/3 next time, wont try for more reps.

Bench, first paused

46/5
46/5
46/5
70/3
86/3
94/3

pclean+jerk

hang
30/2+1
30/2+1

full
46/1+1
46/1+1

felt something pull at the front of my thigh and the top so stopped, hurting a lot


Bench - wide - constant tension

50/10
50/10
50/10
50/10

30sec rest between sets.