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

Grip

Double overhand deads - 46kg - 10 - just get the blood going.

Single hand deads, 1 inch bar.

46kg - L+R - 1
56kg - L+R - 1
66kg - L+R - 1
74kg - L+R - 1
80kg - L+R - 1
84kg - L+R - 1
86kg - L+R - 1 - Right felt really strong on this, could have done around 90 i`m certain.
88kg - L - 1 - not all the way up, was held for around 3seconds though, and thats all that matters.

Was going to attempt 90kg with the right, made a hash of it, and ended up with 92kg on the bar, got it off the floor, but it unbalanced fast, couldnt move it again

92kg - R - F
90kg - R - F - Like i had butter on the bar lol.

BB Calf Raises

90kg - 10
90kg - 20

Hard on the grip, and the calfs were very pumped, very funny, my traps had an involuntary movement, and promptly set about sending my shoulders up to my ears made me chuckle anyway, couldnt stop them.

Single leg calf raises

R - 20
L - 20

Bit of ab work, ive had big thick abs for ages, with deep seperation, just worth doing for a bit of stability overhead, and to tighten my midsection.

Lying leg raises - 10
Crunches - 10
Lying leg raises - 10

Leave it there, i`m shattered

Progress is being made though, all good.

nice mate.

not a fan of conventional deads?

ORIGINAL: swift

nice mate.

not a fan of conventional deads?

I love them mate

Right leg is currently being a pr.ick and i`m trying not to aggrevate it, dont have access to much weight either, so they are being made redundant for the time being.

These 1 hand lifts are done in the conventional style, they are quite fun, and no knurling makes it interesting, would be ace to hit 100kg on them.

Friend came to train with me tonight, hes been going to a gym for a couple of weeks, just using machines.

Soon as his stabilizers catch up i should be able to get him progressing nicely.

I intended to go for a PB tonight as my friends is here, but i opted against it as i didnt feel strong.

Chest, all paused.

10 Press ups

Flat bench

26kg - 5
39kg - 5
59kg - 3
70kg - 1
81kg - 1
96kg - 1
102kg - 1 - PB!!!
105kg - F - Had i gone for this first, i think this was in the bag, i didnt press snappy enough which let me down, i dont think i had confidence in my self but i didnt get stapled

Touch and go.

Drop set
86kg - 5
46kg - 12

Absolutely broken by this point.

Smashing session though, really happy with the pb, marginal pb, but it was a belting rep, next time if i feel good, i`ll go 95kg then an attempt at 105, the strength is deffinately there, i just need to be fast from the pause instead of my slow pace, just be snappy next time!!!

Mate enjoyed the session too, beasted him hes also coming to train back with me tomorrow, he seemed impressed by my pressing.

I`m no going to get some grub down me, and a few pots of stella, not had a drink in a long long time, so shall treat myself.

Just dropping these here for later.

http://www.bodybuilding.com/fun/likness22.htm

http://www.steroidsprofiles.com/article/info/167

Mate came to train with me again tonight, he says he likes training here more than at his gym, because i push him harder than he would himself. Just spending a few sessions getting his form spot on.

Decided to see if my legs doing ok now.

Back + Grip

Kept my mate at about 50kg, many many reps, just to get the drill the form in, hes got very very poor flexibility though, so its going to take time.

Deadlifts;

66kg - 3
99kg - 3
125kg - 3
137kg - 10

The leg be fine, awesome till about rep 6, then the lungs gave in, i`m going to go to the gym my mate goes to, if they allow chalk, take advantage of the free session they allow, and have a go at maxing out.

Bent Over Rows

Kept my mate at around 25kg, again just drilling his form, his flexibility everywhere is turd.

Thumbless grip.
59kg - 6
70kg - 6
76kg - 4

Thick bar pulls, 2 inch

This is where it gets annoying.

38.5kg - L+R - 1
46.5kg - L+R - 1
50.5kg - L+R - 1
54.5kg - L - F
54.5kg - R - 1
54.5kg - L - F
56.5kg - R - just off the floor.

Well, the annoying thing is, despite my mate being slim, small frame, and not particularly strong, his hands are big the w@nker, and he managed 50.5 per hand. When grabbing around the bar, he can nearly touch his palm with his finger tips, where as mine are about 3cm away so they peel away fast.

Plus side is, he really likes them because hes good at them, so hope to get his numbers high soon, downside is i despise him for it, he seems to have potential for this grip malarky.

Hes going to come around regular now, only bad thing is my sessions are taking about 4times as long now.

Side not, i`ll be looking to take up some form of MMA soon, someone i went to school with does jeet kune do, and hes willing to show me the ropes and take me to his club, so i`ll be doing that when i have some spare cash, helps that hes a sound fella, so i look forward to it

30mins on the bike, resistance 3, was going to do an hour, but my knees are playing up again.

Legs



Zercher squat, thick bar.

46kg - 8
59kg - 8

Hard to catch your breath in the zercher.

Powerclean

46kg - 2

Powerclean + Front Squat, 1 inch bar.

66kg - 8

Back very tender still, and legs are a bit too fron back day, called it a day.

1 inch bar, zercher unrack from my bench.

46kg - 5 second hold
66kg - 5 secs
79kg - 10 secs
90kg - 10 secs

Notes

Back too tender to do anything really, legs are a bit too.

Doing the zercher, as its my powerclean holding my legs back, and i cant get the bar in a front squat position from my bench, too narrow for my shoulders, so i should be able to get a decent amount of weight unracked soon by looks of things, but its so hard to breathe!!

See if it gets easier to breathe after doing them a few times. Next session i might try doing a single squat with each zercher, and just try to perfect breathing.

Had the trots last night in 2 minds whether to train or not, decided to do a going through the movements session, felt terrible and weak, weight after last nights antics is 15stone 4, so i must have been heavier yesterday, which is a good thing.

Shoulders

Strict press + reverse curl

26kg - 5
39kg - 5

Powerclean to push press

46kg - 3
59kg - 2
66kg - 2
74kg - 1 x fail - then 2 reps
78kg - 1
82kg - F x 2

66kg - strict x 0 - push press x 0

Just nothing left, suprised i got to where i did, i felt weak and rubbish, my powercleans were ace tonight, so not a bad session all considered. Left the recovery too long, think it would have gone without that. The promising thing is, i felt terrible, and must have got rid of a days worth of food last night, but still managed to get to a decent weight, i should get it next session, very close to my PB.

Little big of grip work.


Thick bar 1 hand pulls.

28.5kg - L+R x 1
34.5kg - L+R x 1
38.5kg - L+R x 1
43.5kg - L+R x 1
48.5kg - L+R x 1
52.5kg - L+R x 1
56.5kg - L+R x 1
58.5kg - L x F
58.5kg - R x just off the floor.

Going to start using the thick bar more, get used to forcing my hands around it.

Thick bar bench, focus on speed.


Flat bench, 2 inch bar, paused

28.5kg - 10
48.5kg - 5
68.5kg - 3
81.5kg - 1
88.5kg - 1
88.5kg - 1
90.5kg - 1 - touch and go, my body just did it, didnt mean to.
90.5kg - 1
66g - 5

Back, various pulls, no rows, everything double overhand.


Powercleans

46kg - 3
46kg - 3
46kg - 3
59kg - 2
66kg - 1
74kg - 1
78kg - 1
82kg - 1
84kg - 1 - PB

Think there was a bit more there, all good.

Clean pull

90kg - 3
112kg - 3
125kg - 3

Like them.

Static hold, double overhand

125kg - 27seconds

BB Bicep curls

39kg - 6
46kg - 0

Forearms just gave out

All time pb, all good.

What's your diet like matey?

And are you just training for strength?

Diet isnt great mate if i`m honest.

Its ok i suppose, every meal is based around protein, but its very high carbs.

A normal day is probably around 200g protein, and around 500g carbs, but i do have an issue with binging, so it goes t.its up often.

I`m training for a mixture of the two, if you have a quick scan through, most of my workouts include back down sets, even if i max out, as i find these get me more pumped than anything else, and its a nice way of mixing the two.

Thanks for dropping in bud

1 hour cardio, bike

50mins resistance 3 - 80-90rpm
5mins resistance 4 - 90+rpm
5mins resistance 3 - around 60rpm

No leg training, my knees deffinately arnt up to being under any load today, right one particularly, bikes ok though, doesnt aggravate them.

Training in the rain.


Shoulders

Strict press

26kg - 5
26kg - 5

Powerclean + Push press

46kg - 2
59kg - 2
66kg - 2
74kg - 2
78kg - 3 fails
78kg - 1
82kg - 2 fails

Watch top gear..........

Back for cardio....

Bike, 30 mins, resistance 3, 80-90rpm.


Notes

Didnt feel strong this week, strict press next week, alternate from now on.

Pelting with rain, may have had an effect, arnt sure.

Cardio is getting easier, still dripping after that, will try to do much more now, because i want to loose a bit of chub, and diet just isnt going to happen, so cardio it is.

Conditioning.


Powerclean - 50kg x 10
Bike - resistance 3 - 80rpm - 5mins
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min

Horrible, felt sick, breathing out of my arse, but in an odd way, i enjoyed it

Side note, slept on the floor last night (laminate) relieved the pain/tension i get in my lower back, i was in agony when i first lay down, but felt smashing in the morning, i have found a new place to kip.

ORIGINAL: dale1989

Conditioning.


Powerclean - 50kg x 10
Bike - resistance 3 - 80rpm - 5mins
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min
Powerclean - 50kg x 10
Bike - r3, 80rpm - 5min

Horrible, felt sick, breathing out of my arse, but in an odd way, i enjoyed it

conditioning not somthing i am ever going to attempt

*tell a lie i atchualy went for a jog with an over weight client the other day round finsbury park london, fcuk me i had to go for a pint after i was shatterd