Dalton's training log

Dude, your bench is improving, and honestly that is all that really counts. If progress came as fast when you bench 420 as it did when you benched 320 there'd be a lot more people with 500lb bench presses. At this point in the game it's about sticking it out and having a long term vision. Nonetheless, getting focused is a good thing.

9/9

Sumo
Warmups
315x5x2
365x5x2
405x5x1

I think form is improving. Felt better than last week.

9/10

OHP
Warmups
225x3
245x1
275x1 Took 3 tries, but i got it.
225x5
205x5
185x9

Random shit. Indian clubs are fun.

DDaddyKane wrote:

Random shit. Indian clubs are fun.

Excuse you, I believe the correct term is Native American clubs.

9/15

TNG Bench
Warmups
355 5x5
375x6 with slingshot

DB flyes
80's x8
100's x6x2

Tricep push downs

Notes: Getting 355 for my 5x5 today was a definite improvement from where I was last time at this point in the progression. It was hard, but I'm pretty confident 360 will be doable next week. The goal as of now is to get through 365 for a 5x5.

9/16

Sumo
Warmups
385x5
425 3x3

Narrow lat pulls
4 sets

Bent over rows
3 sets

Curls

Notes: Sumo is getting better I think. Made some form improvement today. The third set of 425 was probably the best. Plenty more work to do, but I don't think i'm far off from where my conventional was.

9/17

OHP
Warmups
225x5x3

Light incline

9/18

Today I squatted, and I liked it.

Squats
Warmups
375x3
400x2

Wrapped Squat
400x1
420x1
445x1

445 is the most weight I have EVER had on my back. This was my first time using wraps with any kind of insight as to how to use them properly. It went very well, I'd say. My knee's have hated me since I was a kid, so equating without something on my knees has always been painful. Probably going to spend a lot of time working on the wrapped squat and use it when I compete in November.

This is the method I prefer, I'm sure others can chime in on what they like.

DDaddyKane wrote:

9/18

Today I squatted, and I liked it.

Das it

9/22

TNG Bench
Warmups
360 5x5

Bench with chains that I don't know the weight of..
225x10
275x6x2

Band tricep push downs
3 sets

Notes: 360 was tough. Had some issues figuring out how to breathe while doing 5 reps at such a high intensity. Time under tension was definitely being a problem. 365 next week is going to require all beard I have. Also, just got some new wrist wraps Friday. KLA 4000 super double heavy something or other is definitely much different than my old pair. Going through a little bit of a learning curve, but when I get it figured out they are going to be awesome.

DDaddyKane wrote:

9/22

TNG Bench
Warmups
360 5x5

hnggggggggg

9/23

Deadlift
Shitty sumo that hurt like hell.
Conventional 4x8 @ 245

Notes: I quit sumo. 6 weeks of trying with little success and a lot of pain. Not doing it anymore.

Hey, fuck you guys.

Salty



















































Dalty

KevinAlvy wrote:

Dalty

Hooray for spelling!

9/26

I benched 425 today. it really wasn't hard either. Video is on instagram for any who would like to watch.

link


pls

http://instagram.com/ddaddykane

nice work

KevinAlvy wrote:

nice work

Thanks KevinAlvayy

Damn. That was fast. I don't like it, but nice work.

9/29

TNG Bench
Warmups
365x5,5,5,4,4
385x6 with slingshot.

Band pushdowns

Notes: I came very close to getting the 5th rep on each of the last two sets. Inch or two from lockout both times. Thats always a struggle area for me, and 365 was definitely tough for a 5x5. The first 3 reps on all 5 sets were about as good as I could ask for. Another day I might have been able to grind them out, but for now I think I will just drop a rep per set and still add 5 pounds next week. Not sure if I should go to 5x4 or 4x4, so any input is appreciated.

It really doesn't matter. I would say just do 4x4 and if you feel like a 5th set is reasonable go for it. You can probably even get away with 6x4, but I wouldn't go beyond that as you would be exceeding your current 5x5 volume