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

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Tue, 26 Apr 2011 22:47:47 GMT

did 70 squats with a broom stick aswell

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Tue, 26 Apr 2011 22:30:07 GMT

gym shut for a few days so tonight

back
bb row
40/10
40/10
60/5
70/5
80/5
90/5
80/5

pull downs
50/10
50/10
70/5
90/5
100/16

few sets of curls

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Tue, 26 Apr 2011 22:28:30 GMT

wed bench
up to 100/4, some push down, cable shoulder stuff, sit ups

thursday
light back squats
deads up to 200/2

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Sat, 16 Apr 2011 17:07:26 GMT

friday

few sets of squats stopping at 60kg

wide stance deadlifts
60/5
60/5
100/5
100/5
120/3
140/3

conventional

100/5
140/3
160/2
180/2

bb shrugs
70/6
110/6
130/6
150/6
150/6

db to loosen off
30/10
30/10
30/10

pull downs
50/10
50/10
70/6
90/5
100/14
80/10

few sets of curls

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Sat, 16 Apr 2011 17:03:34 GMT

did chest wed

worked up to 100/3 bench, few sets of 10 dips, some sit ups

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Mon, 11 Apr 2011 20:19:37 GMT

back assistance

warmed up shoulders

bent over rows
40/10
40/10
60/8
70/5
80/5
80/5

pull downs
50/10
50/10
70/5
90/5
100/14

db shrugs
32/10
32/10
55/25
32/10

few broom twists
sit ups - highest incline, 5kg plate
8
8
8
no weight
8
8

some curls

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Fri, 08 Apr 2011 23:08:49 GMT

front squats to warm up

deadlifts
60/5
60/5
100/5
100/5
140/3
160/3
180/1

stopped here as theres a bloke in the gym who's competed in powerlifting and strongman to a pretty high level and he made comment on my deadlifts and gave some advice, moved my stance out and did a load of light stuff, got some ideas for back assistance work from him too which i'll be trying out

on 100kg, did about 8 sets of 3 just trying to get the groove, feels better, i'll give it a couple of weeks as when someone like that talks to you its probably wise to listen

pull downs
50/10
50/10
70/6
90/5
100/12or 14

barbell shrugs
60/6
100/6
140/6
160/6
160/6

db shrugs
24/15
30/15

did some curls

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Thu, 07 Apr 2011 21:12:28 GMT

shoulder warm up
bench
bar for a few sets
40/10
40/10
60/5
70/5
80/5
90/5
90/5

dips
10
10
10

leg raises 4x10

sure i did something else aswell

deadlifts tomorrow

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Mon, 04 Apr 2011 21:34:47 GMT

back tonight

few shoulder warm ups

pull downs
50/15
50/15
50/15
70/6
90/5
100/15

cable rows
40/10
50/10
60/10
70/10
50/15

db shrugs
55/20
55/20

decline sit ups
10
10
10
10

hammer curls and broom twists to finish

going to be training 3 times a week now

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Mon, 28 Mar 2011 23:20:56 GMT

been a bit ill recently

trained but just been going through the motions, should be back on track next week

tonight

shoulder warm ups
db flat bench
10/10
20/10
24/10
30/10
34/10

dips
10
10
10
10

pull downs
50/15
50/15
70/6
90/5
100/16

decline situps
8
8
8
8

few sets of curls

ive lost 8 pounds due to being a bit off, so i'll see how my strength is when i start pushing a bit, feel ok so far

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Tue, 15 Mar 2011 21:56:36 GMT

last night
incline db bench
10/10
20/10
24/5
30/5
35/5
40/8

higher incline flyes
15/10
then press
20/10

db shoulder press
15/20
15/20

dips
10
10
10

pull downs
50/10
50/10
50/10
70/5
90/5
100/15

curls

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Tue, 15 Mar 2011 21:53:38 GMT

thursday
bench went to 97.5 3x3
deads 185x5

some other bits and bobs

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Mon, 07 Mar 2011 23:17:11 GMT

bench
bar and side raises
40/5
40/5
60/5
70/5
80/5
90/10
60/20

db incline flyes
10/10
10/10

dips
one or two sets of ten

back squat
bar/5
30/5
40/5
50/5
60/5
70/5
80/5

few curls

db row
30/10
35/10
40/10

curls

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Thu, 03 Mar 2011 23:14:03 GMT

bench
40/5
40/5
60/5
70/3
85/3
95/3
95/3
95/3

dips
10
10
10

deads
60/5
100/5
140/3
160/3
170/8

pull downs
50/15
50/15
70/6
90/5
100/15

curls, sit ups

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Tue, 01 Mar 2011 23:05:40 GMT

warm up

db bench
few sets of 5 with 20
24/10
30/10
30/10
24/15

dips
10
10

back squat
few sets with bar
30/5
40/5
50/5
60/5
60/5
60/5

just finding my groove with them then i'll start putting some weight on

light curls

db rows
30/10
30/10
35/10
35/10

curls, leg raises and broom twists

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Thu, 24 Feb 2011 22:58:26 GMT

bench warm up

bench
40/5
40/5
60/5
80/3
92.5/3
102.5/3
102.5/3
102.5/3

will drop down to 95 3x3 and start again

deads
60/5
100/3
140/3
160/2
180/2
200/1
215/1
230 - fail
230/1 - pb

not happy with this, pb but should have been better, too big of a jump 215-230 i think

did some shrugs

gonna hit some reps and lots of upper back work for 6 weeks

probably go for a pb on 210kg
so 5's, 185, 190, 195, 200, 205, 210

gives me a steady start and should leave me on another pb, either a more convincing 230, or 235, then i'll start coan phillipi

any input on the above is welcome!

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Mon, 21 Feb 2011 23:17:46 GMT

few side raises

incline db bench
20/10
20/10
24/5
30/5
35/5
40/8

higher incline
30/10
24/15

dips
10
10
10

fronties
bar/10
bar/10
bar/10
40/5
60/5
70/3
82.5/3
82.5/3
82.5/3

pull downs
50/10
50/10
70/5
90/5
100/15

few sets of curls

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Sun, 20 Feb 2011 14:31:33 GMT

Cheers dude! I'm happy to be making progress again.

I'll max on thursday so i'm looking forward to that.

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (JimRat)

Fri, 18 Feb 2011 22:05:37 GMT

Solid DLing mate!

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Fri, 18 Feb 2011 17:45:15 GMT

220/2 deadlift

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

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (JimRat)

Re:Dale 1989 - Training log (Pics, Page 1, New one added, Page 5) (dale1989)

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