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

Chest.
Thick bar, all paused reps.
Flat - 28.5kg - 8
Incline - 28.5kg - 8
Flat - 41.5kg - 8
Incline - 41.5kg - 8

Flat;
48.5kg - 6
61.5kg - 6
72.5kg - 6
82.5kg - 4
88.5kg - 1
94.5kg - 1
98.5kg - F*ck off

Starting to annoy me now, the 94.5 flew up, rested about 3 mins, went for the 98.5 strong off the chest to around half way, then the tris just gave up i`m starting to think this is more of a phsycoligical thing now.

I`ll try a different build up next time and see whats what, i`ll double 72.5 and 82.5, single 88.5 and 94.5, and if its in me, i`ll do another single with the 94.5, do that for 2 weeks and see if the 94.5 gets easier.

I could do with doing heavy isolation work for my tri`s but i havnt really got anything to do it with, could try my grip a couple of inches closer, but can only move in around 2 a side.

Going to have a look around for a good bench programe and start one i think, i`m not going anywhere like this, just time wasting.

Back tomorrow.

Back
Deads, 1 inch thick bar;
66kg - 3
86kg - 3
106kg - 3
120kg - 3
146kg - 6
146kg - 6

Did these fast, 8 mins from start to 120kg done. Really blowing by the last 3 on 146kg.

Bent over BB row;
46kg - 6
59kg - 6
46kg - 10

Alrite session, deads are easier, grips miles better, just want to go heavy instead of being limited by my lungs.

Going to try rows first next week, as i`m too tired for them after deads.

Also, it dawned on me when i was half way through, working up in 3`s has worked really well on deads, so why not try it for bench? Shall have a crack next week, and try some steady increases.

Legs, Powerclean + Front squat.

39kg - 8
46kg - 8
46kg - 8
59kg - 8
70kg - 5

Had to stop short on the reps, and just call it a day, lower back pump just rendered me useless, anyone who gets these bad will know why i had to stop.

This is the worst ive ever got it, just couldnt carry on.

Powerclean + Push press.
26kg - 5
26kg - 5
39kg - 5
46kg - 3
54kg - 3
59kg - 3
66kg - 2
72kg - F - Sh!t powerclean, really slow, just couldnt give it any in the press, like i1d forgot how to do it.
72kg - 1 - Loads better, clean wasnt good, the press flew up.
76kg - F - Slow powerclean, nothing for the press.
76kg - 1 - Loads better, easy, best since ive been back.
78kg - F - Just had enough of failing so stopped.

Cant understand why they wouldnt go first time, and why my powercleans were so crap, ah well.

Tricep push ups.
8
8
8
8

Not happy with how the session went, not a complete write off, still the best pushpress since ive been back training.

Grip
1 hand thick bar deads

32.5kg - L+R
40.5kg - L+R
45.5kg - L+R
49.5kg - L+R
51.5kg - L+R
55.5kg - Left fail - Right - 1, only just.

Sh!t, nothing there, 3 bad days on the bounce, left it there.

Wonder what the cause is though, ah well.

I recon you could bench 100kg no probs if you did less work before hand.

60kg - 10
80kg - 3
90kg - 1
100kg - 1
85kg - 3x3

ORIGINAL: jack5r

I recon you could bench 100kg no probs if you did less work before hand.

60kg - 10
80kg - 3
90kg - 1
100kg - 1
85kg - 3x3

Normally do a lot of work to warm up my left shoulder, it gets quite painful if i make big jumps.

If i went from 60 - 80 it would hurt my shoulder.

I do think ive got the 100 in me now, its just warming up in a way that doesnt take too much from me, but warms my shoulder nicely.

As i said a few posts back, i think i`m going to try lower reps.

Maybe;
26kg - 5
46kg - 3
60kg - 3
70kg - 2
80kg - 2
90kg - 1

Then decide if i think the 100 will go up or not, i could do with some reading material on strength tbh.

I know youve done a lot of reading on strength, what do you reckon buddy?

Well tony is sending me some E books on strength and power which I'll copy onto my comp and then I could send them off to you I guess.

If you have a nagging injury I would keep with what you doing. It would be nice to hit 5-10kg higher than you are now but then if you were to re-injure yourself you could be out of lifting for months and loose alot of strength.

I think I'm going to try a 1rm on bench tomorrow as I'll have a spotter and rack for once. It's from a very low bench though which makes the leg push awkward so might take a few sessions to get that right before I can do a proper 1rm.

I'm aiming for 90kg although I'm only 62kg now and I was 65kg when I bench 85kg a few weeks ago so I may be aiming abit high. I recon I'll do

40kg - 10
60kg - 5
80kg - 1
87.5kg - 1 (I hope)
If that felt ok which I doubt it will I'll go for 90

Then 75kg - 3x5 or something.

Ye that would be ace if you could matey!

Its not an injury as such, but its one of them things i wouldnt like to agrevate incase it does become a problem.

I`m going to try how i said, just play it by ear.

That will be a great bench at your weight and age.

I think you`ll do well with the energy you`ll save by not having to clean it onto yourself, and having someone to help unrack, then the mental thing of the spotter, i could always shift weight a lot easier just with someong being there.

Good luck!

New pic from a few days ago, if it works, fingers crossed.

Weight - 15stone 2

Well it worked, i dont think i`m as fat as i was before, and i reckon that would be an ok base to start a cut.

Lighting is crap and i cant pose, but you can see abs, so that gives a rough idea of where i am now.

Any comments welcome.

ORIGINAL: jack5r

Well tony is sending me some E books on strength and power which I'll copy onto my comp and then I could send them off to you I guess.

Would you mind sending them my may as well mate?

Dale, you got a nice base to be cutting from there; how much weight you wanting to lose?

Dont think i`m going to bother yet Reg, i`m fine carrying higher bodyfat it doesnt bother me, so i`ll just clean my diet up, and up the protien and keep on plodding.

First time round, i went from just under 8 stone to 14stone 10, so i`m happy to just keep going.

Yeah I'll sort you both with the E-books.

I managed the 90kg bench today mate.

Chest
1 inch bar, all press` paused;
26kg - 5
46kg - 5
66kg - 3
79kg - 2
90kg - 1
100kg - 1 All time PB, very fast too, really chuffed with this, i actually cracked a smile.

104kg - fail, only just though, if i`d gone for it first time, i really do think it would have gone.

66kg Incline - 6
66kg Flat, closed the grip as close as i could go - 6
Same again, 72kg - 4

Really fried after that, but i`m very happy, i think next session i`m going to do the same, but with 2kg added to each and see how we go.

Just wish i could max on deads now tw@t.

Back, new order, rows before deads.

Bent over barbell row.
46kg - 6
59kg - 6
66kg - 6
74kg - 4 1/2

Alrite them, quick hold at the top of each rep.

Deads, 1 inch bar.
86kg - 3
112kg - 3
137kg - 5
137kg - 5
137kg - 5
137kg - 5 - Really really hard now.
137kg - 5 - Strangely easier than the last.
137kg - 5

My god was i blowing after that, i think i could have squeezed maybe 2 more sets but they would have been painful and i would have been disgustingly wet, decided to reign it in there.

Just a side note, just noticed something above my right knee, its starting to get painful and inflamed so ive got it raised with ice on now, so fingers crossed it isnt my first ever injury

It doesnt feel good though

I`ll ice it 15mins and rest it 15 for the next couple of hours and see how it is tomorrow, hopefully its f*ck all, not happy at all.

Kept on icing it and that, it doesnt seem too bad now, still inflamed though its like a 2nd knee cap, not as bad as yesterday though, theres plenty of burst blood vesels in both legs.

Doesnt hurt at all now.

Few purple marks around it now, but it feels ok now, if i bend my leg all the way i can feel a really odd pulling there though, so its going to have some rest.

Was going to be legs today, but think i`m going to bench again.

Take some time off deadlifts too, just rows next back session.

Still dont get it, they didnt feel like they were working very hard at the time.

Also aquired some beer barrels yesterday so i`ll get one half filled with water for some overhead work, should work the stabilising muscles nicely. And getting it to my shoulders will be different, more like a strongman log than barbell.

So i`ll have to find a way of opening one without mutilating my fcuking hand.

Unlucky about the knee dude. You reckon its from the deads? (Nice loada sets there on 137 btw). Hopefully a week or 2 off deads/legs will get it sorted. I had a bad knee injury last year and I couldn;t squat or dead for ages

Cheers mate.

Its the only thing it can be i think, was fine when i went out, sat down when i got in and noticed it.

Still b@stard annoying though, because my back had loads of go in it still.

How did you injure your knee bro?