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

bench

1min between sets
46/5
46/5
46/5
50/3
50/3
50/3
50/3
50/3
50/20

speed work then repped out

98kg next session

pendlay rows

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

few sets of curls

bench

first rep paused

1min rest
46/5
46/5
46/5

2min rest
60/3
80/3
90/1
98/4 - pb
70/10

orate that

bench

1min rest
46/5
46/5
46/5

speed - all paused - 1min rest
50/3
50/3
50/3
50/3
50/3
cgbp
70/5 - all paused
80/10 - touch and go

102kg for reps next time

started training tonight but had to stop 3 sets in, nose started pissing with blood, will have another go tomorrow.

bench, first rep paused

1min rest
46/5
46/5
46/5

2min
60/3
80/3
90/2
102/3 - pb
90/6

bench - 1min rest

first rep paused
50/5
50/5
50/5

speed - all paused
50/3
50/3
50/3
50/3
50/3

70/16 - will work towards 20

yesterday

pendlay rows
46/8
46/8
46/8
60/5
70/5
70/5
70/5

bb curls
few sets

Bench - First rep paused

1min
50/5
50/5
50/5

2min
70/3
90/3
104/2 - this is a fairly solid pb, 1rm is 103, so i`m super happy with this.
90/8

I`ll go for a 106 single will again will be a pb, i reckon 106-108 is there currently.

After next session, i`ll move up to 3 minutes rest for a few little cycles and work to another pb single, then drop back to 1min rest on everything.

pendlay rows

50/8
50/8
50/8
60/5
70/5
70/5
70/5

curls

one long drop set

will do the same workout a few more times before upping the weight.

Bench, first rep paused

1min rest
50/5
50/5
50/5

1min rest - touch and go
50/3
50/3
50/3
50/3
50/3
70/17

106kg paused single next session, if i feel mores there i`ll try again the session after.

bench - first rep paused

1min rest
46/5
46/5
46/5

2min rest
70/3
86/2
96/2
106/2 - PB - felt good, but didnt think to leave it at one and add more weight, spur of the moment
90/7

really happy with my bench progress now, i'm actually getting somewhere for the first time in ages. 110kg just round the corner.

Next session i'll do a single, arnt sure whether to go 108-110kg

Bench, first rep paused

1min rest
46/5
46/5
46/5

2min rest
70/3
90/1
100/1
108/1 - pb
100/4 - pb - touch and go

incline - slow reps
70/8
70/6

happy with that, 2 pb's, making consistant progress now

110 is there touch and go without doubt, going to drop onto 3min breaks now so i`ll go for pb's on 5,3,2 and then a paused and a touch and go 1rm.

Speed bench session wednesday, rows some point in between.

bench, first paused

1min
46/5
46/5
46/5

3min
70/3
80/3
90/7

didnt feel good today

10min on the bike

speed session next time, then 90 for reps again

No back, speed, or cardio work done as my backs been playing up again

first rep paused

1min
46/5
46/5
46/5

3min
70/3
90/8

only one rep difference from 2min rest.

will move to 94 next session, maybe train back if i get time tomorrow or tues

90/8 is a pb too.

Bench - speed

1min rest
50/5
50/5
50/5

touch and go
50/3
50/3
50/3
50/3
50/3


Pendlay rows

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

few sets of curls

bench, first paused

1min rest
50/5
50/5
50/5

3min
70/3
96/6

1min
70/12

100kg next time