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

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dale1989

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Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 05 August 2009 18:01 (permalink)
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.
 
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    dale1989

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    Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 07 August 2009 10:50 (permalink)
    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
     
      dale1989

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      Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 08 August 2009 21:52 (permalink)
      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.
       
        dale1989

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        Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 10 August 2009 14:39 (permalink)
        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.
         
          dale1989

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          Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 12 August 2009 21:36 (permalink)
          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.
           
            dale1989

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            Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 14 August 2009 10:37 (permalink)
            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.
             
              dale1989

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              Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 15 August 2009 18:51 (permalink)
              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
               
                dale1989

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                Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 19 August 2009 18:26 (permalink)
                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
                 
                  dale1989

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                  Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 26 August 2009 22:09 (permalink)
                  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.
                  <message edited by dale1989 on 02 September 2009 18:14>
                   
                    dale1989

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                    Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 27 August 2009 21:21 (permalink)
                    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
                     
                      dale1989

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                      Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 02 September 2009 19:58 (permalink)
                      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
                       
                        dale1989

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                        Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 03 September 2009 18:36 (permalink)
                        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
                         
                          dale1989

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                          Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 05 September 2009 17:52 (permalink)
                          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.
                           
                            dale1989

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                            Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 05 September 2009 17:53 (permalink)
                            Weight - 13stone 8
                             
                              dale1989

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                              Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 05 September 2009 20:14 (permalink)
                              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
                               
                                dale1989

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                                Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 09 September 2009 20:42 (permalink)
                                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
                                 
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                                  Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 12 September 2009 19:10 (permalink)
                                  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.
                                   
                                    dale1989

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                                    Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 16 September 2009 19:43 (permalink)
                                    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
                                     
                                      dale1989

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                                      Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 19 September 2009 19:28 (permalink)
                                      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.
                                       
                                        dale1989

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                                        Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) 24 September 2009 18:31 (permalink)
                                        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.
                                         
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