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

30 mins cardio before breakfast.
Again staying between 80-85rpm.
5 mins resistance 1
10mins resistance 3
10mins resistance 4 - for some reason decided to keep around 95-100 rpm
Absolutely shattered me
5mins back on resistance 1, around 50-60rpm

Still got DOMS in my delts, chest, bi`s, tri`s, and all over my back today. Enjoying the speed type work.

Legs.
Powerclean + front squat.

Same as usual, keeps breaks to around 45seconds, arse nearly to the floor.

39kg - 8 - 8
46kg - 8
59kg - 8
66kg - 8
72kg - 4

Only just made the powerclean, heaviest done since of started back, carried no speed because of my back, but managed catch it because of my arms.
Had to stop there because my back was stupidly pumped could barely stand because of it, i get quite bad back pumps but this was a lot worse than normal.

Was messing about in the garage yesterday, managed to bend a 4inch nail, found a 6inch one, got a decent kink in it but couldnt get the full bend my wrists were too tired, had a go at a 3inch one too, but its too small.
Had hand doms today
Bent 2 more today, easier than the one yesterday, and faster.
Going to work my way up to a 6inch by doing a couple of 4inch ones every now and then.
Havnt got enough strength in my wrists to do a 6 yet.

Also managed to get a 2inch thick bar to go over my inch thick one, so next back day i`ll use that see how heavy i can go, should give my forearms and hands a good workout anyway, might try some static holds.

Cardio in the morning tomorow if i can be arsed, shoulders at night.

No cardio this morning, late wake up.

Shoulders just.
26kg- 5 - 5 - Strict press, slow.

Clean + Push press

39kg - 5 - 5 - I might have been a bit enthausiastic with the first clean and made contact with my chin
46kg - 5 - 5
54kg - 5
59kg - 5
66kg - 3 - Think 5 would have been possible with this.
72kg - 1 - Just missed a second, didnt really go for it enough, powerclean was solid though.
46kg - 10

Better than last shoulder session, everything felt a lot easier, i`ll go for max reps with 66kg next time.

I`m tempted to work towards a 100kg bench next chest session, i`ll see how i feel on the day.

Cardio before brekky;
5 mins resistance 1 - approx 80rpm,
25mins resistance 3 - approx 85rpm.

Really tired this morning so didnt bother with anything too taxing.

May do some cardio tomorrow morning too.

missed this journal

good to see someone else my age training. if i can help with anything just gissa shout, not an expert or anything though

Cheers for popping in.

Think i`m sorted tbh, know what works for my body, cant keep a structured diet i just cant control my eating at night, which i need to sort, cant think theres owt else, cheers for the offer though

Been following your journal, will probs drop by soon bud.

Chest tonight.
Bench.
Tried a different thing today, as i was going for 100kg.
26 - 5 - 5
50kg - 5
60kg - 3
70kg - 2
80kg - 1
90kg - 1
96kg - 1 - Most ive ever pressed, happy with that - Felt easy, so went for;
100kg - F - Oooops only just missed it to be fair, i know i would have made 98kg.

Really really strong off the chest, but the tri`s couldnt take over, will do some work on this next chest session, really wide grip benching to start, try to take my tri`s out of it, or pre-exhaust my chest or, touch and go, so i can them working more, then do some isolation after with press ups.

I also didnt like this warm up as much, didnt feel right, so wont be using it again.

Well that was a failure tried to salvage by a drop set.
66kg - 10 - Drop
46kg - 9

**** eating day yesterday, **** eating day today, so its my fault i didnt make it, ah well.

Still got light DOMS in my back.
Thick bar back work tomorrow, got myself a 2" thick bar, not expecting anything, as i know my grip isnt very good, think i`ll go for deads, work up in 3`s, see the max weight i can shift, going to look for a way to get more weight on the bar as high rep stuff sucks arse. Then onto Rows, will decide tomorrow if thick bar or normal.

100kg next week mate!

I dont know if i dare now seems a bit counter productive.

Think some tri work on shoulder day, try some heavyish doubles next chest, and see how i am from there.

Its not nice moving the bar how you do mate!

Deads tonight.
Used 2 little peices of 2 inch thick bar first;
54kg - 3
69kg - 3
87kg - 3
100kg - 3
Because i was using little bits they were rolling about, so i left it there, will use a long peice next time, and my hands are too sodding small.
Was interesting if nothing else.

Onto 1 inch thick bar;
100kg - 3
111kg - 3
124kg - 3
136kg - 3
145kg - 3
158kg - 3 - Could have done around 2-3 more, legs making it very backy, left it there.

Had a mess about, thats all i can get on the bar now.

Forgot;
Bent over BB rows
46kg - 8
59kg - 8

Limiting factor on deads, is my leg strength, it was forcing me to start with my back more in line with the floor, so they were getting backy come the end. Even though, i still reckon about 170-175 could have been shifted very comfortably on this smooth bar. One with knurling maybe more. When legs get better i`ll have a decent pull i reckon.

My back has plenty of power in it for more reps and weight, its just the first bit with the legs, loads in the grip too.

So the plan is, too keep around 140kg for the next few sessions, pull in 2`s or 3`s, too make sure my form is great, and to make sure my legs dont fatigue. Reckon it will proably take about 3-4 session till they have caught up.

Its annoying knowing what i pulled tonight, i used to be able to pull for over 10, think my best with it was around 13-14.

Alrite session all in all.

Wasnt going to train today, left it really late, decided to force myself anyway, start time 11:10.

Not a lot of weight used everyones in bed so didnt want to make any noise.

Legs;

30 seconds break to pick on my legs, 2 seconds down, pause, 2 up.
39kg - 8 - 8 - 8
No break
46kg 8 - back to 30 - 8 - 8 - 8

Back cramp again too, leg and back day swap around i think.

This is shocking, i have no endurance at all, this absolutely battered me i`m disgusted with myself.

Cant wait till i have a rack and can get some strength training in for them.

Ive been crap with the cardio so far due to being a zombie in the morning, decided now when i do cardio, i`ll make it an hour.

Weight still 15 stone, only week so far ive not put weight on, i`ll take that as a good thing.

Managed to get more protein in now, been getting around 200g a day, carbs still near 1000g ive been trying to control myself but it just isnt happening god help me if i ever attempt a cut.

Shoulders tomorrow.

Shoulders tonate.

Interesting one this, theory behind it, ignore the weight, and just get the lactic acid started, the rest is basically just going through the movements to add to it, volume and rest breaks making the lactic acid build up.

So;
Seated BB overhead press, 30seconds break,
26kg - 8 - 8 - 8 - no break;
39kg - 8 - 30 break - 6 - 6

Then, no break, into 1 front raise, and 1 side raise,
8kg - 4 of each - 20 break
BB OH press - 26kg - 10 - 20break - S+F Raise - 4.5kg haha - 8 each

Took about 10-15secs rest inbetween;
OH 26 - 8 - S+F raise 4.5 - 8
OH 26 - 8 - S+F raise 4.5 - 8
OH 26 - 8 - S+F raise 4.5 - 8

Straight into BB curls;
BB curl 26 - 8 - 10 seconds then
39kg - 4 straight into - 26kg - 6 - 15seconds, then into - DB alternating curls - 8kg - 7
Straight to BB 26kg - 3 - arms couldnt move anymore.

All done with loads of tensing in between, the pump was incredible even though i was basically just going through the movements.

Come in the house, so about 2mins break, 30sec break;
Against my bed, press ups for tri`s - 10 - 8 - 8

So 23sets in total.

This was great tbh, i`m almost ashamed typing that, it looks pathetic, even more so due to the weights, but the pump was great, still here around 30mins later which isnt usual.

If you havnt tried this before have a go.

Will try to get a cardio session in tomorrow morning, see how i feel when i wake up.

Couldnt be arsed with cardio this morning, really hungry and tired, 10 slices of toast, with a tin of beans with a bit of cheese sorted the hunger.

Done some cardio tonight;

Kept rpm around 80-85
5 mins resistance 2
10 mins resistance 3
10 mins resistance 4
10 mins resistance 5 - quite uncomfortable, last 5 kept around 95
10 mins resistance 4
10 mins resistance 3
5 mins resistance 2

People who do this for fun are f*cking barmy, i was bored sh!tless!

Quite hard i was really feeling it on the highest resistance.

Done some cardio tonight,

5 mins resistance 2
5 mins resistance 5
20mins resistance 4

Couldnt keep it on 5 me legs didnt agree.

Starting to really get into training, ive been itching to lift all day, i`m actually looking forward to sessions now.

Bent 7, 4 inch nails yesterday, there getting easy now, have to get some 6 inch ones soon.

Think ive decided i`m going to shed some fat now slowly, fed up of being a bloater now.

Chest tomorrow.

Chest tonight, didnt feel great soon as i started, felt very weak from the start.

Flat BB bench, all paused.

26kg - 8 - 8
39kg - 8 - 8
46kg - 6 - 6
59kg - 6
70kg - 6
80kg - 3
86kg - 1
92kg - 1 paused - 2nd touch and go.
96kg - 1 paused, didnt lock out, came back around 1/3 of the way, and back up.

90kg - touch and go - 1 + 1/3 rep
90kg - 1 - came back half way, on the way up failed, but i arnt afraid of failing anymore.
Didnt lock out on them, trying to fry my tri`s.

Incline level 2 (around 45degrees) Clean it then sit down with it, 46kg - 8
Incline 1 (around 30degrees) - 46kg - 8
Flat - 46kg to failure - 7

Bench Dips, 5
+ 10kg - 5
+20kg - 10

Pleased how the session ended up, going to train just touch and go for a couple of session, i`m really strong off the chest, i reckon 110 could be moved the about the half way point, but ive got nothing past that, so hopefully touch and go should help.

Also try to get some tri work in, the dips were nearly all tri, and they failed too.

Measured my quads the other morning, right is 1/2cm away from 28inches, lefts over 27now. So over an inch gain to each since i started again.

Back

Felt sh!t before, thought this was going to be a crap session, 3 poor days earing behind me.

Thick bar deads;
46kg - 5
66kg - 3
86kg - 3
99kg - 3
112kg - 3
125kg - 8 - weight started slipping off the end, needed to add more chalk so left it.

Really happy with this tbh, so much easier using a full length peice instead to the 2, 4 inch cut ofs last session, would have happily gone heavier if more weight could have been added, really like these, more than on a standard bar. Your made to pull slower, in a more composed manner due to grip being the weak link.

Feels a lot better in the hands, forearms get worked nicely aswell.

Onto the 1 inch thick bar;
137kg - 3 - 3 - 3 - 3 - 3

All nice and slow, starting really low making sure i`m working my legs hard, really thinking about the technique, so i dont shoot my hips to early leaving my back doing all the work. Bar hurt my hands though after the thick one.

Bent over BB row, parallel to the floor;
46kg - 8
59kg - 8 - 6

Just really burnt out by time these came round, so kept it light, then burnt out totally come the last set.

Happy with this session, all good.

Legs;

Powerclean + Front squat.

39kg - 8 - 8
46kg - 8
59kg - 8
66kg - 8
78kg - 5

Not managed to go this heavy before, heaviest powerclean since ive been back training too.

It wasnt the prettiest, but it wasnt too bad, i`ll do some powerclean work after shoulders tomorrow if i`m not too tired.

Took a video of one of my sets, i reckon my arse is maybe 3-4 inches away from touching the floor, so thats very good, even lower than i thought i was going.

It was a good workout, but not good, because i want to do low rep heavy work, i dont like training like this, i dont enjoy it at all. And i cant ever go to failure, because i`ll end up a broken mess on the floor.

Think i might try some barbell hack squats next week see how they go.

Ah well, needs must, at least they are getting bigger and stronger.

Shoulders.

Powerclean + Push press.
26kg - 5 - 5
39kg - 5 - 5
46kg - 5
54kg - 5
59kg - 5
66kg - 2, missed the 3rd, took a few breathes, got a 3rd.
70kg - 1
74kg - 1
78kg - F - Clean was a lot better today though, easy, i was just burnt out for the press.

Strict press
54kg - 4 - straight to;
46kg - 5

Just had nothing left at all, making alrite progress anyway, hope to get 78kg next week.

Think i`m going to try to add a quarter squat into the powerclean next time, should allow me to do it easier.

Going to try to do some cardio tomorrow.

Starting to get frustrated on non training days now.

So today, some powercleans.

26kg - 5
39kg - 2
39kg - 2
46kg - 2
46kg - 2
54kg - 2
59kg - 2
66kg - 2
70kg - 1
74kg - 1
79kg - F - i was just short of getting my elbows under, had a few attempts, probs 4 more out of frustration, but after the first fail i didnt have any confidence in it .

Try do some cardio tomorrow night.

Chest

All touch and go.
26kg - 8
26kg incline - 8
39kg flat - 8
39kg incline - 8
46kg flat - 6
46kg incline - 6
Back to flat
59kg - 6
70kg - 6
80kg - 5
90kg - 2
94kg - 1
96kg - 1
90kg - 1
90kg - 1
90kg - 1
80kg - 2

Think i`ll use the thick bar next week just for a change.

Wasnt happy, felt very weak and i was sweating like mad before i started, but considering i wasnt properly hydrated, and i was fueled by a pack of beef supernoodles, a tin of tuna, and around 100g of pasta, it was alrite.

Trying to get on top of my eating now, normally eating around 1000carbs, around 800before training.

Try to get sub 400 then go from there, try to get a lot of liquid to stop the food cravings.