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

Gym the other day

deads

60 for some
100 for some
140 for 3

db rows

cable rows

shrugs

cant remember weights used as it was on tuesday, but they were all pathetic

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

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

3min
70/3
90/5
70/10

i`ll add a rep to the top set each time, shoulders still playing up

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Gym today

front squats

bar/6
bar/6
40/5
40/5
60/5
60/5

deads

60/3
100/3
140/3
140/3

i reckon ive got 165-170 in me atm.

db rows

30/8
30/8

db shrugs

30/10
42/10
42/10+10second hold

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

bench

1min
46/5
46/5
46/5

2min
70/3
90/5
70/8
70/7

speed session next time, then back to 1min rests.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Bench yesterday - first paused

1min rest
46/5
46/5
46/5
70/3
90/6

incline
50/10
50/10

i`ll be in the gym tomorrow, front squats and deads.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

front squats

bar/8
bar/8
40/5
40/5
60/5
60/5

deads
60/3
100/3
140/4
160/2
170/2
 
theres a minimum of 180 there at the moment
 
cable rows
50/10
50/10
 
db rows
32/8
32/8
32/8
 
db shrugs
45/10
55/10
55/10
 
few sets of pull downs
few pump sets of db curls with drop sets - done
 
dead strength is coming back fairly easily
 
i`ll push front squats a bit higher and hang back on the deads next session

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

front squats

bar/8
bar/8
40/5
60/5
60/5
70/6

deads
60/3
100/3
140/3
160/1
170/1
180/1

i think 185-190 is there now.

will do 160 for reps on monday with front squats

cable rows

40/8
40/8
60/5
75/5
90/5
100/5
50/30 - that hurt

shrugs
55/10
55/10

db curls 10kg for a couple of sets
happy with the way my strengths heading, i`ll alternate between a heavy and light day i think

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

bench - first paused

1min rest
46/5
46/5
46/5
70/3
90/3

called it arms and back making this hard

should have realised my back training was effecting bench
monday wednesday friday sunday is how i`ll train now

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

did some stuff on monday, front squats, rows, shrugs, curls low rest time

tonight

Front squats

bar/8
bar/8
40/5
40/5
60/5
60/5

deads
100/3
140/2
160/1
180/2

grips letting me down so will have to start doing something about that

pull downs
50/8
50/8
70/8
80/8

DB shrugs
55/10 + 15s hold

db curls
10/6
20/6
20/6
10/15

done

will do some slightly heavier fronties on monday with heavy back assistance work, no deads.

bench sunday hopefully, dont know weight or reps yet, my left shoulders giving me lots of grief for no reason.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

sunday

Bench, first rep paused

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

2min
70/3
90/3
90/3

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

deads

60/5
60/5
100/3
140/3
160/6 - grip really letting me down

pull downs
50/8
50/8
70/6
85/6
60/15

DB shrugs
55/10
55/20

DB curls
10/6
20/6
20/6
10/15

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Deads

60/5
60/5
100/3
140/3
160/1
180/1
190/1 + 20second hold for grip

more in the tank, could probably muster 200

cable rows

30/12
40/12
50/12
60/12
50/12

db shrugs
55/10
55/20

db curls
10/6
22.5/6
10/15

think there was 2 sets at 22.5

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

front squats

bar/8
bar/8
40/5
40/5
60/3
70/3
80/3
90/3

all atg, sound

deads

60/3
100/3
140/3
160/1
170/3

cable row

40/10
40/10

wide grip chinsx5

db curls

10/6
20/6
10/something

couldnt be arsed root the heavier ones out gym was shutting


may have a cheeky attempt at a 200kg deadlift on friday if i`m feeling perky.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

25mins on the bike tuesday

bench yesterday, first paused

46/5
46/5
46/5
70/2
80/2
90/3

will do a light speed session on sunday, some yoga/pilates stuff tonight, gym tomorrow

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Front squats

bar/8
bar/8
40/5
40/5
60/5
60/5

deads
60/3
100/3
140/2
160/1
180/1
200/1

cable rows
40/10
40/10
40/10
40/10

db curls

15/6
20/6
20/6

couple of sets on the calf raise machine

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Anytime I see "deadlift vidoe" I have to look..haha  -Solid form and good lifting

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Ha same here bud, thanks!


Bench - first paused

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

2min
70/2
90/2
90/2
90/2
90/2
70/10

left shoulder still feels strange

gym tomorrow, fronties and maybe some speed pulls

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

shock horror, someone was actually using the rack when i got in there, so different order

 cable rows
40/10
40/10
40/10
60/10
60/10

fronties
bar/8
40/5
40/5
60/3
70/3
80/3
90/3
100/1

i`ll try a tripple at 95 next time

some cable rows

pcleans, few sets of 5 with 40kg

DB curls

15/5
22.5/5


plan, wednesday, bench, doubles up to a 100kg single
friday, light fronts, deads up to a couple at 180

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

I think my shoulder might be linked to front squats in some way, the pain there started when i started going to the gym again.


bench, 1min rest, first paused
46/5
46/5
46/5
2min
70/2
80/2
90/2
100/1

switch to close grip
70/3
80/3
90/3

wide
70/10

close grip felt much better on my shoulder, so i`ll leave heavyish wide grip alone for a while now i think

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Gym has been shut and ive felt **** so no leg or back work.

yesterday bench, first rep paused

cgbp
1min
46/5
46/5
46/5

2min rest
70/5

first and last paused
80/5
80/5
80/5

wide grip
60/5
60/5
60/5

shoulder still clicking with close grip, but not with a very wie grip, going to drop bench to once a week and stay lighter with more reps see if it sorts itself or not

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

back squat, low bar fairly wide

bar/5
bar/5
40/5
40/5
60/5
60/5
60/5

just getting my groove, i`ll stay very light with these till every rep is spot on.

deads

60/3
100/3
140/3
160/3

low cable row

30/10
30/10
30/10

db row

30/10
40/10

i decided to test the bench`s at the gym, they are a lot wider than the one i use at home, so i thought they may give me more support and put my shoulder in a better position.

bar/10
bar/10
40/10
60/5
70/3
80/3
90/3

all touch and go, no discomfort or clicking, so i`ll be benching again on fridays gym session.

db curls

15/5
20/5
20/5

leg raises

10
10


Plans

Bench, work up to 3x5 at something like 70-75kg, will progress week on week with 3 top sets at either 5,3,2,1
next session, deads 170/3, light back squats beforehand.
wide grip cable rows, same grip as bench
be doing some yoga/pilates stuff on off days

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Warm up for shoulders, some stretching, light front and side raises

bench, touch and go

1min rest
bar/10
40/10
60/5
80/5
80/5
80/5
60/20

all sound, next time i go to 5`s i`ll go 82.5
think i`ll go for 3x3 next time, 90kg

back squats

bar/5
40/5
60/5
60/5
60/5

deads

60/3
100/3
150/2
170/3

comfortable, maybe 5-6 there, i`ll try 180 next time

calf machine, sets of 10 jumping 2 weights per set working up to the stack

db curls

10/10
10/5
17.5/5
24/5
15/10
10/10

leg raises

8
8
8

think thats about everything

mondays session, i`ll either go for speed work at 60kg on bench, or a high rep session.
back squats, may push those sets up to 80kg
no deads, maybe some speedy sets depending how tender i feel
db rows

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Back squats

bar/5
40/5
60/5
70/5
80/5
90/5

forms starting to get there now, shall go 60/80/100 next time, 5`s again.

DB shoulder press
10/10
10/20

few shoulder circuits on the cables of front and side raises.

Cable push downs

50/10
70/10
70/10
50/20

pull downs

40/8
40/8
70/8

wide grip pull ups/5

db curls

10/6
10/6
20/10
15/cant remember

some stretching

then broom twists and leg raises, no rest
20broom twists, 8 leg raises x 3


next session, bench press 90x3x3, deads 180xhopefully 3, light squats to warm up

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

back squats

bar/5
40/5
40/5
60/5
80/3
100/3


bench

1min rest
bar/10
40/5
60/5
80/3
90/3
90/3
90/3

no pain again today

deads

60/3
100/3
140/1
160/1
180/3

used the round plates today, felt better, but i didnt feel strong today


went for really short breaks for everything here on in

low cable row

30/10
30/10
50/10
50/10

db shrugs

40/10
55/12

started to loose grip and couldnt be arsed carry on

db curls

10/5
15/5
20/5


20 broom twists and 8 leg raises x 3, no break

calf raise machine, worked up in sets of ten then did a drop set


left it there and felt very sick, good session

light front squats, heavy assistance work, bench and some shoulder stuff on monday

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Bench, 1min rest, touch and go

bar/10
40/10
60/5
70/5
82.5/5
82.5/5
82.2/5

up to 85 5x3 next time, 92.5 3x3 on friday

cable row

30/10
30/10

db rows

30/8
45/8

db shrugs

55/10
55/20, would have carried on but grip started letting up as i had no chalk today

db curls

10/8
15/5
20/5
20/5
20/5

will root 25`s out next session

calf raise machine

4/10
8/10
12/10
15/10
15/10

20 broom twists, 8 leg raises, no rest x 4

think thats it, easy session, i`m either going to try 190x3 or go for a max on friday, i think going for 190 would be the better idea, but unsure yet.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

did 30mins on the bike yesterday, also done 30mins today, will do some stretching tonight, and also some light stretching tomorrow.

deads at 190 tomorrow, i expect 2, if i think a 3rd is there, i`ll try for it

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

did some ab stuff last night, did 30mins on the bike today, deads tomorrow

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

No squats to warm up as ive got sunburn on my shoulders.

low cable row

30/10
30/10
30/10

deads
60/3
100/3
140/1
170/1
190/3 plus a hold - all time pb, i think a 4th was there
 
 
Bench - very uncomfortable due to sunburn!
 
firstly did some front and side raises
bar/10
40/10
60/3
80/3
92.5/3
92.5/3
92.5/3
 
monday 3x5@85
 
pull ups/5
 
DB shrugs
40/10
55/20
 
db curls
 
10/5
15/5
24/5
 
calf raises
4/10
8/10
12/10
15(stack)/13
 
 
quite happy with that, dont know what to do on deads next friday, max, or reps at 200, i`m wondering if i could push 3 out of it.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Bench - touch and go

some front and side raises to warm up
bar/10
40/10
60/5
70/5
85/5
85/5
85/5

95 3x3 next session, 87.5 5x3 session after


front squats

bar/10
40/5
60/3
80/2
90/2
100/2

all sound, i reckon there is a decent pb here very soon


cable row

30/10
30/10
30/10

db rows
30/10
40/12

45's next time

db shrugs

55/20

db curls
10/5
15/5
24/5

calf raise machine

6/10
10/10
15(stack)/10
15/10

20broom twists, 8 leg raises x 4 no rest

decided i`m going to go for 200 on friday, some light squats to warm then a steady build up to 200, hoping to get 3, I`ll only go for reps i really think are there so i dont miss, i`ll be maxing out next friday

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

series of very late nights and early mornings put me in **** state for fridays session, cant remember most of it

deads
60/5
60/5
100/3
140/3
160/1
180/1
200/2 - pb


bench, touch and go

soem warm up stuff
bar/10
40/10
60/5
80/3
95/3
95/3
95/3

some other bits, bit of back stuff, shrugs, curls

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

tonights session, missed yesterday

front squat

bar/10
40/5
40/5
60/5
60/5
60/5

bench - touch and go

some warm ups
bar/10
40/10
60/5
75/5
87.5/5
87.5/5
87.5/5

incline db press

15/25


pull downs

40/10
60/8
80/8
70/8

db curls

10/5
20/8
20/8

calf raises, worked up to the stack in sets of 10

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Back squat

bar/10
40/5
60/5
60/5
60/5


bench - 1min rest - touch and go

bar/20
40/10
60/5
85/3
97.5/3
97.5/3
97.5/3
60/20


deads
60/3
100/3
140/2
160/1
180/1

didnt feel 100% tonight so left it there, plan is easy session monday then max out on deads friday

db shrugs
55/20
55/20

db curls
10/10
10/10
20/10

calf raise machine
worked up to the stack in 10`s with a drop set at end

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Bench, some stretches, most touch and go

bar/20
bar/10
40/5
60/5
75/5
90/5
90/5
90/5

incline db press

24/15

rows

30/10
50/8
70/8
90/8

Db curls

15/5
24/7
15/about 16

called it there, rest was 1minute between everything so nice short session, deads friday

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Front squat

bar/10
40/5
40/5
60/5
60/5


bench, touch and go

bar/10
40/10
60/5
85/3
100/3
100/3
100/3

most ive done for a single is 105, so i`m in for a decent pb.

db incline

28/13

deads

60/3
100/3
140/1
160/1
180/1
200/1
210/1 - pb

low cable row
30/10
30/10

db curls
15/5
20/5
20/5
20/5
15/ dont know

called it at that, pretty worn out

need to work towards a max single on bench shortly, got to be 110-112.5 in there, arnt sure how to go about it.

Very happy with the dead pb, will drop the weight back, few sets at 120kg next week, then probs build up in 3's from 170/180/190/200.

Also start pushing squats up now.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

1min rest on everything

Bench, some stretches, few of the warm ups paused

bar/10
40/10
60/5
80/5
92.5/5
92.5/5
92.5/5

db incline

34/6
20/15

cable row

30/10
50/10
50/10
50/10
50/10
50/10

db curls
10/5
20/10
20/10
15/10

calf raise
some, worked up to stack for 2sets of 10, drop set, done

think my benching is going to stall next session or session after, as its getting very difficult now, dont know whether to max or throttle back when i do

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

1min rest between everything

front squat

bar/10
bar/10
40/5
60/3
80/2
90/2
100/1
105/1
110/1, reckon ive got 115 in me

bench - all touch and go

stretches and side raises to warm up
bar/10
bar/10
40/10
60/3
75/3
90/3
102.5/3
102.5/3
102.5/3

another rep pb

think my single pb is 103 or 105, need to start building towards a single

db incline
30/13


low row, wide bar
30/10
30/10
50/10
75/5
85/5
95/5

db shrugs
30/10
55/20
55/20

db curls

15/10
20/10

calf raise machine, 10's
4
8
10
12
15
15
drop set on 10

will start back on deads on friday, light squats monday, bench 95 5x5 hopefully

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

1 minute rest between everything

bench - touch and go

lots of stretching and side raises with light weight

bar/10
40/10
60/5
80/5
95/5
95/5
95/4 - got stapled ha

thought i would fail this week, if i had a solid days eating and drinking today i`m sure i wouldnt have though

db incline

28/10


low row, wide attachment

30/10
30/10
50/10
70/10
70/10
70/10

db curls

15/5
24/5
drop set
20/10
15/6
10/cant remember

no rest circuit, 10 calf raises, 10 broom twists, 10 leg raises x 3

absolutely ruined after that, not sure what to do know, drop bench back or max out on friday, suggestions welcome . . .

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

1min rest for everything bar deads

front squat

bar/10
bar/10
40/5
60/5
80/5
80/5

bench - touch and go

bar/10
40/10
60/3
75/3
90/3
105/3
105/3

decided to keep upping the weight but drop the final set, and move up to a max single in the next fortnight or so.

incline db
30/10
30/10

tricep push downs

70kg/10
70/10 drop, 50/10

deads
60/3
100/3
140/3
160/3

db curls
10/10
15/5
20/5
24/5
20/5 - drop
15/10 - drop
10 unknown

some steady squats, and 97.5 for 2 sets of 5 on monday

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

that bench is a fairly decent pb aswell, i think my max single is 103, very interested to see what i can max at now

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

bench, touch and go

bar/10
side raises
bar/10
40/10
60/5
80/5
97.5/5
97.5/5

db incline
28/12

front squats
bar/10
40/10
60/3
80/3
80/3

cable row
30/10
30/10

db row
30/10
40/10

dbshrugs
40/10
55/20
55/20

db curls
10/10
15/5
20/5

no rest
10calf raise
10broom twist
10 leg raise
10calf raise
10broom twist
10 leg raise
10calf raise
10broom twist
10 leg raise
10 broom twist
10 full stack calf raise


going to add 2.5kg to my next 2 bench session, stick to a single top set, then max, so 2 more bench session then its max time.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....