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

Lol, aup mate

Nah dont work for Wedgewood bud, any reason for asking?

Yea my dad knows somebody who works there around your age who is into weights, I forgot the guys name, just wondered if it was u...

ORIGINAL: dale1989

Lol, aup mate

Nah dont work for Wedgewood bud, any reason for asking?

Oh right fair play mate.

Cardio - Bike
10mins speed 2
20mins speed 3

Leg felt good, but was bored, nicked me bro`s game boy, got bored with it, telly next time maybe.

Chest today.

As said, low weight, decided to mix things up and train how i used to train, sets of 8, no more than 30seconds break, this is always interesting. When the weights are changed, change them and just jump back under the bar.

Flat - All touch and go.
26kg - 8
26kg - 8
39kg - 8
39kg - 8
46kg - 8
46kg - 8
50kg - 8
46kg - 8
39kg - 8
39kg - 8
39kg - 8
39kg - 8

Really bloody blowing after that.

Hop on the bike, resistance 3, 10mins.

Notes;

That was fun thats the best session ive had since training again in terms of feel. Bloody ace, unbelievably pumped.
Shall be mixing these with low rep stuff from now on. Depressing thing is my conditioning, the lactic acid was really bad, and i used to be able to work up to 66kg in sets of 8. Weight shifted not really important though.

Also, saw a lad who i havnt seen in a while the other day, i felt a child stood next to him he was minimum a foot taller than me but he had to look at me a few times to take the change in, could see the shock on his face, and passed a comment on my size which was cool. Last time i saw him i was about 5 stone lighter at the same height.

Back

Rows, no leg movement, no dip, dead parallel to the floor, touching chest each rep.

39kg - 6
46kg - 6
54kg - 6
59kg - 6
66kg - 6 or 7
74kg - 3 full, 3 around 2 or so inches from the chest.

Back down sets
66kg - 6
59kg - 6
46kg - 10

Straight bar strict curls.
26kg - 6
32kg - 6
36kg - 5
26kg - 6

Good sesh, happy days.

ORIGINAL: dale1989

Chest today.

As said, low weight, decided to mix things up and train how i used to train, sets of 8, no more than 30seconds break, this is always interesting. When the weights are changed, change them and just jump back under the bar.

Flat - All touch and go.
26kg - 8
26kg - 8
39kg - 8
39kg - 8
46kg - 8
46kg - 8
50kg - 8
46kg - 8
39kg - 8
39kg - 8
39kg - 8
39kg - 8

Really bloody blowing after that.

Hop on the bike, resistance 3, 10mins.

Notes;

That was fun thats the best session ive had since training again in terms of feel. Bloody ace, unbelievably pumped.
Shall be mixing these with low rep stuff from now on. Depressing thing is my conditioning, the lactic acid was really bad, and i used to be able to work up to 66kg in sets of 8. Weight shifted not really important though.

Also, saw a lad who i havnt seen in a while the other day, i felt a child stood next to him he was minimum a foot taller than me but he had to look at me a few times to take the change in, could see the shock on his face, and passed a comment on my size which was cool. Last time i saw him i was about 5 stone lighter at the same height.

Good man, nice solid volume session.

Oh ah, i forgot just how much more enjoyable that type is.

Its the 30seconds break, and no break when changing weights that really does it.

Chest has been tight a phuck all day, and tri`s have got heavy doms, nice.

What kind of rest between sets do you normally aim for mate?

I have about a min rest each set but i lift in the 10-15 range alot of the time.

Go for 6 weeks of volume work give your body a bit of a shock.

I think i`m going to have a go, might alternate though, one like last bench session, then one lower rep bigger breaks, warm up, then either, five 5`s, four 3`s or 4 singles

I dont trust my bench for any more than 100kg, and when i was training like this, my condition was the best its been.

Going to drop deads too i think, enjoy them but cant chase weight, and think there dangerous for high reps.

Decided i`m too heavy for this weather too, runs in the family not being able to deal with heat and its just making it worse.

So the next pic update will be at about 12stone.

Legs

Time to test the water.

Powercleam + Deep front squat, as usual arse nearly on the floor.
46kg - 6
59kg - 6
70kg - 8

All was well, no discomfort, need a rack or stands though soon.

Calf raise, 2 legs.
BW - 20
20
20
Wider stance - 20
20

Notes

Legs felt ace today, if i had a rack or stand, i could have gone a good 20kilo higher for a couple of reps at the same depth.
Hams cramping on the raises.
Going to try zercher lifts to see what kind of weight i can get on the bar then, and squat like that.

Would have done ALOT higher volume on calfs mate.

I would have but my hamstrings kept on cramping up

If they werent like that, i would have done the same with single leg raises, also the fact i dont train them probably doesnt help.

Today is shoulders day, arnt sure whether to bother or not though.

Out from about 9 till half 5 this morning, woke up at half 2, still havnt ate.

Felt sick all day yesterday so barely ate anything, so crap position to be in for a workout today.

So might just do singles, to make the most of the tiny bit of energy i have.

Shoulders, bit annoyed about the position i`d left myself in, late night and no food, trained anyway.

Powerclean + Push press
26kg - 5
26kg - 5
46kg - 2
59kg - 2
66kg - 2
72kg - 2 + f
66kg - 5
46kg strict - 6

Very suprised by this, i was a bit annoyed and determined to make it worth while and it worked, so next time ive got to be more aggressive because its done me well tonight.

Grip.

Workout ruined because i had to help dismantle something midway, and was gripping as hard as i could.

2 inch thick bar, single hand deads.
32.5 - R+L - 1
40.5kg R+L - 1
45.5kg R+L - 1
47.5kg R+L - 1
49.5kg R - 1 - L - F
51.5kg R - 1

i found towel hangs worked my forearms well.

I would have a go, but i would have to find something near to hang from, i`d have to go to the local park, and battle my way through the local scrotes

No trees close either.

Bench - Flat - Paused

39kg - 5
46kg - 5
70kg - 2
90kg - 1
100kg - Touch and go - 1
80kg - 5 - T&G

Had to settle for touch and go on the 100, was a grinder anyway, started coming back down, but i certainly wasnt having that.

More build up next time.

ORIGINAL: dale1989

I would have a go, but i would have to find something near to hang from, i`d have to go to the local park, and battle my way through the local scrotes

No trees close either.

lol sure chase them away while trying to towel whip em.

your pressing is pretty similar to mine. what are you long term goals then matey?