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

Bench - wide - first paused

40/10
40/10
40/10
60/5
70/5
80/9
80/6
70/6
60/10

upright row

26/10
26/10
26/10

tricep dips to finish

gonna throw the odd bb style workout in from now on to just spice things up, may even do every other session as one.

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still not rid of the cold and cough, will try doubles next week, unsure of weight, as i say still not feeling 100%

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Still a bit tender from sunday

Wide bench - first of each set paused

46/5
46/5
46/5
60/2
70/2
80/2
90/2
100/2 - PB! Not had a legit pb in absolutely ages. well happy

90/2
80/2
70/2
60/2

Chuffed with this

another bb type session on sat, then single 102 after that. then back to 5`s

keep tweaking my thigh so am putting off a back session, see how it feels tomorrow

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pcleans

40/3
40/3
40/3
40/3
40/3

bb rows

40/10
40/10
40/10
60/10
60/10
50/10
50/10

shrugs

60/15
60/15
60/15

bb curls

few sets of 10 followed by pump sets with light db`s

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Bench - first paused

46/5
46/5
46/5
60/2
70/2
86/1
96/1
102/1 - happy

touch and go

70/14
70/7
60/10

bb style session wednesday

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Bench - first paused

46/5
46/5
46/5
60/5
70/5
80/5
90/5
70/5

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easy one today, chest not feeling right for the last week or so

pclea + jerk

40/2
40/2
50/2
60/1
66/1
70/2

cgbp

70/2
80/2

5min on the bike, some broom twists, and vertical jumps later

90/5 on wed

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wed

46/5
46/5
46/5
60/5
80/5
90/5

first paused - 1min between sets, some pump stuff after

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tonight

first rep paused

46/5
1min
46/5
1min
46/5
2min
60/5
2min
80/5
2min
90/7
1min
80/2 - paused
1min
70/2 - paused

pretty certain thats a pb, would have gone for an 8th if i had a spotter but aint worth chancing getting stapled. 80kg for reps next session, might train back tomorrow.

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first rep paused

46/5
46/5
46/5
60/3
80/3
90/3
94/5 - pb
70/3

happy with that, was only expecting 4.

98kg next time.

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friday

pendlay rows

46/8
46/8
46/8
66/8
66/8
66/8

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Bench, first rep paused

1min rest
46/5
46/5
46/5
2min rest
60/2
80/2
90/2
98/3 - pb

very happy with that.

102kg next time, for a double hopefully.

I`ll be working towards a max single now, my PB is 103kg paused, so i hope to be passing that very soon.

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Bench, wide, first of each set paused

1min rest
46/5
46/5
46/5
2min rest
60/2
80/2
92/2
102/2 - PB  well happy with that

speed
50/10
50/10

I`m on for a paused single at 104kg next session, which will be another pb.

Plan then will be add 2kg to each top set

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Bench - first rep paused

1min rest
46/5
46/5
46/5

2min rest
60/2
80/2
94/1
104/1 - PB - heaviest ive ever pressed and it was sound, didnt stall anywhere, i think 106-108 is there now. Very happy.

speed
50/10
50/10

92kg for reps next week, 2minutes rest.

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Did some light deads yesterday too

46/3
46/3
46/3
86/3
86/3
99/3
99/3
99/3

I`ll try to keep on top of these just as speed pulls, hopefully i wont have lost much off my deads when i get back to the gym.

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Bench, first rep paused

1min rest
46/5
46/5
46/5
2min rest
60/5
80/5
92/6

Felt bad today, felt very unstable.

96kg for reps next session.

I`m going to switch to one heavy wide grip, and one speed work and close grip day.

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bench

46/5
46/5
46/5
60/3
80/3
96/4
70/10

not great, would have hoped for 5, didnt feel good today.

100kg next session

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missed quite a few sessions

first rep paused

1min
46/5
46/5
46/5

2min
60/3
80/3
90/7
70/10

very suprised, equaled a rep pb

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first rep paused

1min
46/5
46/5
46/5

2min
60/3
80/3
94/5

holds
100 - 20s
106 - 20s

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pendlay rows

46/8
46/8
46/8
46/8
46/8
46/8
46/8
46/8

holds

86/20s
86/20s
86/20s
86/20s
86/20s

curls

shall try to get some consistant training on the go now.

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bench

1min between sets
46/5
46/5
46/5
50/3
50/3
50/3
50/3
50/3
50/20

speed work then repped out

98kg next session

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pendlay rows

46/8
46/8
46/8
56/5
66/5
66/5

few sets of curls

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bench

first rep paused

1min rest
46/5
46/5
46/5

2min rest
60/3
80/3
90/1
98/4 - pb
70/10

orate that

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bench

1min rest
46/5
46/5
46/5

speed - all paused - 1min rest
50/3
50/3
50/3
50/3
50/3
cgbp
70/5 - all paused
80/10 - touch and go

102kg for reps next time

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started training tonight but had to stop 3 sets in, nose started pissing with blood, will have another go tomorrow.

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bench, first rep paused

1min rest
46/5
46/5
46/5

2min
60/3
80/3
90/2
102/3 - pb
90/6

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bench - 1min rest

first rep paused
50/5
50/5
50/5

speed - all paused
50/3
50/3
50/3
50/3
50/3

70/16 - will work towards 20

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yesterday

pendlay rows
46/8
46/8
46/8
60/5
70/5
70/5
70/5

bb curls
few sets

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Bench - First rep paused

1min
50/5
50/5
50/5

2min
70/3
90/3
104/2 - this is a fairly solid pb, 1rm is 103, so i`m super happy with this.
90/8

I`ll go for a 106 single will again will be a pb, i reckon 106-108 is there currently.

After next session, i`ll move up to 3 minutes rest for a few little cycles and work to another pb single, then drop back to 1min rest on everything.

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pendlay rows

50/8
50/8
50/8
60/5
70/5
70/5
70/5

curls

one long drop set

will do the same workout a few more times before upping the weight.

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Bench, first rep paused

1min rest
50/5
50/5
50/5

1min rest - touch and go
50/3
50/3
50/3
50/3
50/3
70/17

106kg paused single next session, if i feel mores there i`ll try again the session after.

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bench - first rep paused

1min rest
46/5
46/5
46/5

2min rest
70/3
86/2
96/2
106/2 - PB - felt good, but didnt think to leave it at one and add more weight, spur of the moment
90/7

really happy with my bench progress now, i'm actually getting somewhere for the first time in ages. 110kg just round the corner.

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Next session i'll do a single, arnt sure whether to go 108-110kg

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Bench, first rep paused

1min rest
46/5
46/5
46/5

2min rest
70/3
90/1
100/1
108/1 - pb
100/4 - pb - touch and go

incline - slow reps
70/8
70/6

happy with that, 2 pb's, making consistant progress now

110 is there touch and go without doubt, going to drop onto 3min breaks now so i`ll go for pb's on 5,3,2 and then a paused and a touch and go 1rm.

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Speed bench session wednesday, rows some point in between.

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bench, first paused

1min
46/5
46/5
46/5

3min
70/3
80/3
90/7

didnt feel good today

10min on the bike

speed session next time, then 90 for reps again

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No back, speed, or cardio work done as my backs been playing up again

first rep paused

1min
46/5
46/5
46/5

3min
70/3
90/8

only one rep difference from 2min rest.

will move to 94 next session, maybe train back if i get time tomorrow or tues

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90/8 is a pb too.

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Bench - speed

1min rest
50/5
50/5
50/5

touch and go
50/3
50/3
50/3
50/3
50/3


Pendlay rows

50/5
50/5
70/5
70/5
70/5

few sets of curls

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bench, first paused

1min rest
50/5
50/5
50/5

3min
70/3
96/6

1min
70/12

100kg next time

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