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

Gym the other day

deads

60 for some
100 for some
140 for 3

db rows

cable rows

shrugs

cant remember weights used as it was on tuesday, but they were all pathetic

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

3min
70/3
90/5
70/10

i`ll add a rep to the top set each time, shoulders still playing up

Gym today

front squats

bar/6
bar/6
40/5
40/5
60/5
60/5

deads

60/3
100/3
140/3
140/3

i reckon ive got 165-170 in me atm.

db rows

30/8
30/8

db shrugs

30/10
42/10
42/10+10second hold

bench

1min
46/5
46/5
46/5

2min
70/3
90/5
70/8
70/7

speed session next time, then back to 1min rests.

Bench yesterday - first paused

1min rest
46/5
46/5
46/5
70/3
90/6

incline
50/10
50/10

i`ll be in the gym tomorrow, front squats and deads.

front squats

bar/8
bar/8
40/5
40/5
60/5
60/5

deads
60/3
100/3
140/4
160/2
170/2
 
theres a minimum of 180 there at the moment
 
cable rows
50/10
50/10
 
db rows
32/8
32/8
32/8
 
db shrugs
45/10
55/10
55/10
 
few sets of pull downs
few pump sets of db curls with drop sets - done
 
dead strength is coming back fairly easily
 
i`ll push front squats a bit higher and hang back on the deads next session

front squats

bar/8
bar/8
40/5
60/5
60/5
70/6

deads
60/3
100/3
140/3
160/1
170/1
180/1

i think 185-190 is there now.

will do 160 for reps on monday with front squats

cable rows

40/8
40/8
60/5
75/5
90/5
100/5
50/30 - that hurt

shrugs
55/10
55/10

db curls 10kg for a couple of sets
happy with the way my strengths heading, i`ll alternate between a heavy and light day i think

bench - first paused

1min rest
46/5
46/5
46/5
70/3
90/3

called it arms and back making this hard

should have realised my back training was effecting bench
monday wednesday friday sunday is how i`ll train now

did some stuff on monday, front squats, rows, shrugs, curls low rest time

tonight

Front squats

bar/8
bar/8
40/5
40/5
60/5
60/5

deads
100/3
140/2
160/1
180/2

grips letting me down so will have to start doing something about that

pull downs
50/8
50/8
70/8
80/8

DB shrugs
55/10 + 15s hold

db curls
10/6
20/6
20/6
10/15

done

will do some slightly heavier fronties on monday with heavy back assistance work, no deads.

bench sunday hopefully, dont know weight or reps yet, my left shoulders giving me lots of grief for no reason.

sunday

Bench, first rep paused

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

2min
70/3
90/3
90/3

deads

60/5
60/5
100/3
140/3
160/6 - grip really letting me down

pull downs
50/8
50/8
70/6
85/6
60/15

DB shrugs
55/10
55/20

DB curls
10/6
20/6
20/6
10/15

Deads

60/5
60/5
100/3
140/3
160/1
180/1
190/1 + 20second hold for grip

more in the tank, could probably muster 200

cable rows

30/12
40/12
50/12
60/12
50/12

db shrugs
55/10
55/20

db curls
10/6
22.5/6
10/15

think there was 2 sets at 22.5

front squats

bar/8
bar/8
40/5
40/5
60/3
70/3
80/3
90/3

all atg, sound

deads

60/3
100/3
140/3
160/1
170/3

cable row

40/10
40/10

wide grip chinsx5

db curls

10/6
20/6
10/something

couldnt be arsed root the heavier ones out gym was shutting


may have a cheeky attempt at a 200kg deadlift on friday if i`m feeling perky.

25mins on the bike tuesday

bench yesterday, first paused

46/5
46/5
46/5
70/2
80/2
90/3

will do a light speed session on sunday, some yoga/pilates stuff tonight, gym tomorrow

Front squats

bar/8
bar/8
40/5
40/5
60/5
60/5

deads
60/3
100/3
140/2
160/1
180/1
200/1

cable rows
40/10
40/10
40/10
40/10

db curls

15/6
20/6
20/6

couple of sets on the calf raise machine

Anytime I see "deadlift vidoe" I have to look..haha  -Solid form and good lifting

Ha same here bud, thanks!


Bench - first paused

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

2min
70/2
90/2
90/2
90/2
90/2
70/10

left shoulder still feels strange

gym tomorrow, fronties and maybe some speed pulls

shock horror, someone was actually using the rack when i got in there, so different order

 cable rows
40/10
40/10
40/10
60/10
60/10

fronties
bar/8
40/5
40/5
60/3
70/3
80/3
90/3
100/1

i`ll try a tripple at 95 next time

some cable rows

pcleans, few sets of 5 with 40kg

DB curls

15/5
22.5/5


plan, wednesday, bench, doubles up to a 100kg single
friday, light fronts, deads up to a couple at 180

I think my shoulder might be linked to front squats in some way, the pain there started when i started going to the gym again.


bench, 1min rest, first paused
46/5
46/5
46/5
2min
70/2
80/2
90/2
100/1

switch to close grip
70/3
80/3
90/3

wide
70/10

close grip felt much better on my shoulder, so i`ll leave heavyish wide grip alone for a while now i think

Gym has been shut and ive felt **** so no leg or back work.

yesterday bench, first rep paused

cgbp
1min
46/5
46/5
46/5

2min rest
70/5

first and last paused
80/5
80/5
80/5

wide grip
60/5
60/5
60/5

shoulder still clicking with close grip, but not with a very wie grip, going to drop bench to once a week and stay lighter with more reps see if it sorts itself or not