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.

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

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

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

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

Bench - first paused

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

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

wed

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

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

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.

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.

friday

pendlay rows

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

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.

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

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.

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.

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.

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

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

first rep paused

1min
46/5
46/5
46/5

2min
60/3
80/3
94/5

holds
100 - 20s
106 - 20s

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.