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

Running on hard ground with studs on at the end of the rugby season Not making the same mistake again ... went to a physio a couple of times did some ultrasound $hit on it which was a waste of money and told me to rest it (he said the name of it but I can't remember but simply he said it was jumpers knee; where the tendon joins your knee cap gets inflamed) it fked me over for a good few months before I was confident to squat/dead on it again.

Thats why i`m really worried about injuries, glad its ok now though bud.

Just a guick one tonight.

Chest.
Flat, all paused.

46kg - 5
66kg - 3
76kg - 3
90kg - 3

Icline - about 30degrees, touch and go.
46kg - 12
Flat
46kg - 12

Just a fast one, in and out in under 15mins.

Going to do some rows tomorrow i think, may also do some straight leg deadlifts, very light on those though.

Side note, knees starting to ache so going to get some ice on it again now.

Was going to do back tonight, thought i should do powercleans to help improve my form so i can start getting good weights up.

So, powercleans, keep it light, be explosive as possible.

39kg - 2
46kg - 2
54kg - 2
59kg - 2
66kg - 2
70kg - 2
70kg - 2
70kg - 2
70kg - 2
70kg - 1 + 2 fails, was fcuked by now and couldnt explode enough, couldnt get the elbows under.

46kg - 8
46kg - 8

Lungs hanging out here, they really do beast you powercleans.

So the plan of action, Hack squats to replace powerclean + front sqaut on leg day, shift some shoulder work in with chest, alternate starting with chest first one week, then shoulders the other, pre-exhaust chest with flyes then onto high rep bench.

Really want to work on my explosive power on these as i want to be able to shift 80kg anytime i need to, unlike last push press session which was w@nk, i`d like to get 100kg by the end of the year, so need the techique nailed.

Knee seems ok now, going to wait a bit till i put some load on it though.

Few poor days eating, last 2 have been good though.

Bench tonight, all touch and go.

26kg - 5
46kg - 5
66kg - 3
80kg - 3
90kg - 3
90kg - 3
66kg - 11
66kg - 8
46kg - 12

Nice bit of volume there. I arnt going to chase the higher weights anymore, dont enjoy them as much as i enjoyed tonight, and whats the point in training if its not fun?

Chest was mad pumped at the end of this, even my tri`s were pumped which never happens.

Going to keep with this same setup, but add another set of 90kg in, till i`m at 3x3 on it.

Then chase sets of 5, till i`m at 5x3, then just keep on adding sets.

I`m not going to loose strength like this, and i am going to enjoy it more.

Pull day tomorrow, going to do powercleans and some low volume deads see how the leg holds up.

Leg looks like its sorting itself out good stuff.

Volume its were its at with training i loveee volume

Ye it seems to be going ok now mate, no pain in it, still take it easy though.

Ye volume is great, feels a lot better, more enjoyable, on a lesser scale than you though, your workouts make me feel sick

I think i`m slowly getting on top of this eating malarky



Total weight - 2kg
Protien - 120g
Carbs - 150something
Cals - Quite a few i think.

Its bigger than it looks in the pic over 30cm long.

Just bollocked half of it down me, and think i might be able to leave the other half.

It is so very tempting to just eat it all now, its odd because theres a lot of food there, 3 tins of tuna in that, but i could eat that and it wouldnt even bother me, there would still be room for more.

So this is a test of will power, ate half, and see if i can leave the other half till later, which not long ago wouldnt have even crossed my mind.

Oh, going to train in a bit too, saw the Magnus Samuelson vid in the power and strength section, and he does powercleans and deads on the same day, alternating their importance, so i`ll have a crack of that see how i fair.

Saw a post about height of the barbell, i`m pulling from about 14-15cm, which is about 6 lower than pulling with 20kg plates, not sure if that would be noticable or not though.

Powerclean + Deadlift

39kg - 2
46kg - 2
54kg - 2
59kg - 2
66kg - 2
70kg - 1 + x3 fail

Deads
99kg - 3
112kg - 3

Powercleans, fcuk knows, it was like i didnt know how to lift. Very fcuking frustrating indeed, considering how i was repping it last time.

Was hoping to salvage the session with deads and go for max reps with 125kg then jump on the bike.

Deads, felt me leg go again b astard. What a sh!t session that was, pathetic and no reason for it being so.

What's up with your leg mate?

How long are you going with the cleans?

Like this - http://www.youtube.com/watch?v=6TlbDQUWs0s

Or - http://www.youtube.com/watch?v=z9LfNTiTyiI&feature=related

I know you have strong legs so if you went lower you should find it easier.

Hurt it deadlifting matey, felt it ping, could kind of feel it open, stupid fcukin thing.

I do it like that bird does it mate, but minus the 1/4 squat.

Thing is, last session i did 70, in sets of 2, think it was 6, then a single, but i just couldnt do it today, even though ive had a belting few days eating behind me. Theres a **** session, but that is a large change i think, even by sh!t sesh standards.

I dont really want to go any lower, because i can see myself going on my arse, its a confidence thing.

I`ll have a go very soon again, see whats what. Think i could do with concentrating on my shruging power.

I dont think my legs helping things at all, getting very annoyed about it now.

And now Big brother has started, fcuking great addition, wont be able to go a b astard hour without some bell end talking about it, and its taken over telly, **** all on channel 4 apart from the live stream of that sh!t with them pr!cks sleeping, and no re-runs of old shows, arse.

Agreed, I ****ing hate big brother. I think I watched the first one and a little of the one with that guy with torrets but it's just complete rubbish. Your so bored, your watching people sitting in a house being bored.

Hmm, maybe start light with a small squat? Just throw the bar forward if you think your falling but it isn't likly as you need to be pretty far forward to catch it in a front squat possition anyway.

ORIGINAL: jack5r

Agreed, I ****ing hate big brother. I think I watched the first one and a little of the one with that guy with torrets but it's just complete rubbish. Your so bored, your watching people sitting in a house being bored.

Hmm, maybe start light with a small squat? Just throw the bar forward if you think your falling but it isn't likly as you need to be pretty far forward to catch it in a front squat possition anyway.

Ha that dude was absolute gold, i know you shouldnt laugh but fcuk me haha.

I wouldnt mind if it was like 2 hour slots, but its everywhere, the live streaming is the fcuking worst though, i like the old repeats, instead theres some cnut sleeping on 3 channels from different angles do one you fcuking scrotes.

I think i`ll have a crack a slinging a 1/4 squat in, its not the weight that bothers me at all, my legs are strong, always have been, reckon with the right build up i could hit a 100kg balls to the floor front squat.

Its the balance, i`ll have a go and see whats what, i cant really dump the bar, i use them ****e york style viynl weights, would break them.

Might take a vid soon, try to get some advise on where i`m going wrong.

Think i know what was up last sesh, woke up the next day aching all over, headache, very lathargic, could tell i was coming down with something, bollocked loads of food down me, some vits, minerals, some greens too, 11hours sleep and i seem to be fine again.

Shoulders tonight.

Seated strict press.
26kg - 5
26kg - 5

Powerclean + Push Press
46kg - 3
54kg - 3
59kg - 2
66kg - 1
72kg - 1
76kg - 1
78kg - F - Suspect i left this on my shoulders too long, because i was flying up until this.

66kg - 2 - 1 fail - 1 more rep.

Powerclean, standing strict press
46kg - 7

Notes

All powercleans good, thought less about the technique of them, and they were easier.
Pressing was going very well, if i`d gone for 78 first time think it would have gone, shall try next time.
Look forward to being able to press from a rack so i can chase some good weight.

Impressive lifts for your age, hope the injury's clear up lad

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Cheers for dropping by mate, not long back, but seems to be coming back to me alrite.

Ye i hope the leg gets better soon, its fcuked my routine, feels ok, but arnt going to chance it yet.

Just a quick update, annoyed how this has fcuked me routine

Lost around half an inch each thigh already, down to 27.5

Also decided, its time to shift a bit of weight, morning weight of 15stone 4 now, still see abs, fcuk me its making the hot weather even worse than i remember thought.

Looking at pics, i`m in a better position than last time i did this, only lost 8 pounds last time, but it was a massive change, certain i added muscle too, went from no abs, to 6 showing.

Dug out my diet plan, and i`ll be getting on that soon.

Macro split was 250pro/300carb/50fat - 2500cals.

Cardio some mornings.

So i`ll be starting that soon as my legs not being a prick

Next workout will be Wednesday, chest, low weight, more reps, sets of 8 all the way, top out about 70kg.

Cardio tomorrow evening, see how the leg takes that.

Deads, soon as i can do those again, keep the top weight at 137kg, dont do loads of sets, just 1, and go for max reps.

Hi Dale, thanks for the comment on my journal, it made me laugh lol

By the way you don't happen o work for wedgewood by any chance?