Dansack's Training Log

Training Training Logs
121

AN UPDATE

Since last post training has been normal work, nothing of any note completely focussed on meet prep for the South East Deadlift meet

2 weeks worked up to singles on SQ BP and DL with very minimal assistance
DL - 200
BP - 110
SQ - 160
weight at this point was 88kg: the lowest it’s been for as long as I care to remember.

The week before the meet was for eating back up to a reasonable weight, stretching and deloading.

Food this week:
minimum 4 meals per day + as many shakes as possible.
i.e. Breakfast = 3 grilled cheese sammiches, 1 apple, shake (2 scoops protein, 1 pint whole milk, nesquik)
Snack = all day breakfast baguette, 1 can monster
Lunch = 2 packs supernoodles with cheese, shake (2 scoops protein, 1 pint whole milk, nesquik + ice cream)
Dinner = 2 chicken breasts, potatoes, peas
Before bed = 2 packs super noodles, 2 chicken kievs, 2 litres vimto, shake (same as lunch)

The only focus here was to put on weight in the last week as I had lost a lot of weight the week before and my belt didn’t fit anymore. This food worked well for this purpose. Will remember this if I ever run into this problem again (something that shouldn’t happen)

The Meet - South East Deadlift
Weighed in at 94.0 kg
transport was a nightmare so we missed the chance to lift with the other Junior lifters, so we just lifted in the open age category.

Attempt 1 - 200kg smokeshow (3 whites)
Attempt 2 - 220kg got completely out of my groove and used no legs at all so a bit of a grinder (3 whites)
Attempt 3 - 240kg (PR ATTEMPT) got to just above the knees and couldn’t lock out, blacked out fell into the wall (3 reds)
Attempt 4 - 240kg got even higher on this one, maybe 4 inches from lockout but still no good. blacked out again (3 reds)
Attempt 5 - skipped.

So I finished without getting a PR, the sensible thing to do would have been to get 230 on the board first then go from there. Hindsight’s a wonderful thing. Felt I could have got 240 on another day.

Things to work on…

  • not blacking out so much; will look into this
  • choosing attempts better
  • Lockout strength.

From here I will be switching back to pulling conventional, my reasons for this are:

  • my right knee tends to collapse in as my feet go wider due to some impingement at the hip and Plantar fasciitis on that side. Pulling conventional should put less stress on this to allow me to pull while trying to fix this issue whilst staying healthy.
  • Bolton, Magnusson, Konstantinovs.

I will post my plan for training for the next period of time once it’s all sorted in my head.

122

The goal at the moment is to gain weight. Recalculated all my numbers and training maxes as I was beat up and failing. Focus is more on assistance now so not pushing the main work.
Training this week:

Sunday - Press
Training max: 50kg
Press: 35, 40, 45 (x3) then a drop set of 20 at 40kg
Assistance: DB press, Pullups, Curls, DB rear raise/lateral raise Superset

Tuesday - Deadlift (conventional)
Training max: 200
Deadlift: 140, 160, 180 (x3)
Assistance: Good morning, Bent over rows, Leg curls & Abs

Wednesday - Bench
Training Max: 100
Bench: 70, 80, 90 (x3) then drop set of 15
Assistance: Pullups, DB Bench, Machine Rows, Pushdowns, Face Pulls

Thursday - Squat
Training max: 145
Squat: 110,120,135 then drop set of 20
Assistance: Hack Squat machine, Stiff leg deads & abs

123

Monday 14th N.O.V.ember - Press (5, but not really)

couldn’t get to the usual gym today, so trained at the school gym, so just had to make do with what i could get hold of in the busy school gym.

DB Press: 4 sets 10 @ 16kg
BB Press: 6 sets 10ish @ 35kg or 40kg ish
BB Curls: 4 sets 10 @ same weight as on press
Pullups: 5 sets 10
Deadlift: 5 sets 10 (showing someone else technique as we were training in pairs) no real weight, maybe 80kg
Shrugs: 5 sets 15 @ same weight as deads
DB side raises superset with rear raises: 4 sets 10 @ 10kg

Then before bed…
30 x neck raises
2 sets 25 band pull aparts
2 sets 25 band face pulls

YOKE

124

Tuesday 15th N.O.V.ember - Deadlift (5)

Stretching (hips, quads, calves, ankles + glutes/piriformis)

Conventional pulls
60 x 5 for a few sets
100 x 5
120 x 5
140 x 5
150 x 5
170 x 5

Good mornings 4 sets 10 @ 70kg
Bent Rows 4 sets 10 @ 70kg
Hamstring curls 4 sets 10 @ 30kg a side
Abs x 1 set… Training partner had to go so cut it short there.

Weighed in at 94.2kg today, weight’s steadily climbing back up at a good rate.
Today’s training was testament to the belief that if you can eat or drink right after training you’re not training hard enough.

125

Wednesday 16th N.O.V.ember - Bench (5)

Stretching for chest, lats, shoulders and pvc rolling for back.

Bench
40kg x 10
60 x 5
60 x 5
70 x 5
80 x 5
85 x 5
60 x 35 (seeing how many i could do a plate for on the drop set)

Pullups 6 sets 10
DB Bench 3 sets 10 working up to a top set at 42kg for 7
Machine row 4 sets 12
face pulls 100 total reps
pushdowns (green band) 100 total reps

Good training day today.

126

Thurs 17 N.O.V.ember

mobility + stretching (need to step this up)

Squat
60 x 8
60 x 8
80 x 5
100 x 5
110 x 5
120 x 5
130 x 5
90 x 20

leg press 4 sets 10
45deg. back raise 4 sets 12 (24kg KB)
abs 4 sets 12

Videos from recent training:

127

Sunday 20 NOV - Press (5/3/1)

rolling for t spine, stretching for chest, lats, shoulders.

Pullups 2 sets 20

Press
bar x 10
30 x 5
40 x 3
50 x 1
40 x 20ish

DB Press 5 sets 10 (20kg)
Pullups 5 sets 10
Curls 5 sets 10 (35kg)
Side raise/rear raise superset 5 sets

Weight today after training - 95.2 kg steady increases in weight every week at the moment, i must be doing something right. Especially as my food yesterday and today was a bit shit.

128

20 NOV - Yoke
trained yoke in the evening

Neck - 30 reps
Pullaparts 2 sets 25
face pulls 2 sets 25

129

21 NOV
[School rugby fitness]

shrugs
pullups
bent rows
abs

Will train yoke again tonight. One day my ears will disappear.

130

Tuesday 22 NOV - Deadlift (5/3/1)

stretching and mobility

Deadlift
60 x 10
100 x 5
120 x 5
140 x 3
150 x 5
170 x 3
190 x 1

Good Mornings 4 sets 12 (70kg)
Bent Rows 1 set 10 (70kg) 3 sets 10 (90kg)
Hamstrings 4 sets 12 (40kg)
Abs 6 sets 10

131

Wednesday 23 NOV - Bench (5/3/1)

Bench
75 x 5
85 x 3
95 x 1
[DROP SET] 60 x 38reps

Pullups x 4 sets
DB Bench 5 sets 10 [42kg]
Machine Rows 5 sets 20
Pushdowns 100 total reps
face pulls 100 total reps

Thursday 24 NOV - Squat (5/3/1)

Squat
110 x 5
125 x 3
140 x 1

Leg Press 5 sets 10
RDL 5 sets 10
Abs 5 sets 12

132

Monday 28 NOV - Press Deload

Some light work for press, upper back and arms done at school.

133

Tuesday 29 NOV - Deadlift Deload

Deadlift
60 x 5
80 x 5
100 x 5
120 x 5

GMs 3 sets 10
Bent Rows 3 sets 10
Hamstring Curls 3 sets 12
Abs 4 sets 12

Wednesday 30 NOV - Bench Deload

Bench
bar x 10
40 x 5
40 x 5
60 x 5
60 x 20

Pullups 4 sets
DB Bench 3 sets 10 [34kg]
Machine Row 3 sets 10
Pushdowns 3 sets 20
Face Pulls 3 sets 20

134

Sunday 4 December - Press (3)

[WARM UP] Agile 8, Pullups (50 reps) + Band Pull Aparts (few sets)
warming up like this for the foreseeable future in an effort to fix my lack of mobility in my hips, weak back and beat up shoulders.

Press
20 x 5 x 3 sets
30 x 3 x 2
40 x 3
50 x 3
40 x 20

(a few Pullups done in between all sets of assistance)
DB OH Press - 5 sets 10
DB side raise/rear raise superset 5 sets 10 each
Curls 5 sets 10

Monday 5 December - Rugby Fitness

15 mins bike
20 mins treadmill
30 mins intervals on “Versaclimber”

Sweating. Feeling sick. Bored out of my mind.

135

Catching Up…

Tuesday 6 December

Deadlift
up to 145 x 3; 165 x 3; 185 x 3

Bench
up to 75 x 3; 85 x 3; 95 x 3

Squat
up to 140 x 3 * just realised i fucked up on the numbers and this was too heavy and jumping ahead a cycle.

Sunday 11 December - Press (5)

Press
30 x 5
40 x 5
40 x 5
45 x 5
40 x 20

DB Press 5 sets 10 working up to 24kg
Curls 5 sets 10 @ 40kg
Side raise/rear raise superset 4 sets 10 each @ 14kg

loads of pullups in all pressing sets + some band pull aparts

weight today 97.5kg

136

Tuesday 13 December - Deadlift (5)

Agile 8

Deadlift
60 x 5 x 2 sets
100 x 5
120 x 5
140 x 5
155 x 5
175 x 5

Bent Rows 5 sets 10 @ 90kg
RDLs 4 sets 10 @ 120kg
Hamstring curls 5 sets 10 @ 40kg
Hanging leg raises 5 sets 10

Good session, trying to sort out my back rounding out on the pulls but getting better. Did RDLs instead of good mornings because there weren’t any racks free.

137

Friday 16 December - Squat and Bench (5)

had to do both bench and squat today because I missed out on both due to family shit.

Agile 8 + extra hip stretching

Squat
60 x 5 x 2 sets
80 x 5
100 x 5
115 x 5
130 x 5 easy
90 x 20 hard

Bench
40 x 5 x 2
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
70 x 19

Pullups 8 sets
Good mornings 4 sets 10 (80kg)
DB Bench 3 sets 10 up to 1 set of 3 at 50 kg (shoulder still giving me grief on these as far as stability)

weight today: 99.6kg

Good session, weight’s going up, strength’s going up. Will attack the hip mobility issue and shoulder injury aggressively over the next few weeks as I’m off school so I’ll have more time. Also more yoke work needed.

138

Also did abs at the end of training today.

139

Saturday 17 December - Press (5/3/1)

No Warm Up

Press
bar x 20
30 x 5
30 x 5
40 x 5
45 x 3
50 x 1
40 x 15

Pullups 8 sets (most supersetted w/ press)
DB Press 5 sets 10 (top 3 sets were @ 24kg)
BB Curls 5 sets 10 (40kg)
Side/rear raise superset 4 sets 10

Easy Peasy

140

Monday 19 December - Deadlift (5/3/1)

Agile 8 + HAMSTRING STRETCHING

Deadlift
60 x 3
60 x 3
100 x 3
100 x 3
120 x 3
140 x 3
155 x 5
175 x 3 (sort of: this set was shit and i ended up doing a double then a single)
195 x 1 GRINDER

Good Mornings 4 sets 10 (100kg)
Bent Rows 4 sets 10 (90kg)
Hamstring curls 5 sets 10
Hanging abs 5 sets 10 (+ 5 sets 10 throughout rest of workout)