Daily Archives: September 2, 2019

Training Diaries 101

A new day has broken through the starlit canvass of night, and I think it’s going to be a good one.

Morning All,

Over the weekend a companion that has been with me for through thick and thin in the gym for the last 3 years has finally retired.

Training diary 13, it’s been a blast, now you can rest and thank you for all the wisdom you’ve shared with me.

A concise record of your gym antics is an essential tool.

Keeping track of the lads lifted, volume totalled, lifts made and missed, can give you vital information in regards to what worked, for how long, what you didn’t focus on enough and the things you need to be doing to progress.

While not everyone keeps a diary, most people these days do track what they’re doing.

Be this in the form of videos, photos, YouTube training complications or IG live, some tracking goes on.

It seems to be fashionable or heroic to say – “I don’t track, I remember it all.”.

Maybe they do, maybe they don’t, however it just sounds like ego to me.

Why think you’ve remember it correctly when you can KNOW you’ve remember it correctly because it’s immortalised in some form of tracking, like that in a training diary.

Many would rather talk a good game than record what actually goes on and have it written in stone.

Then again, stones too, can lie.

So today was a new training protocol.

I’ve opted for a 6 week modified Delorme protocol.

The Classic Delorme: 3x10x50-75-100% 10RM

^ A solid endeavour that really works if you give it a true effort, many will feel it’s not enough work however to me that means they’re not quite putting in a good effort.

^^ If you’d like to do the above yet feel it’s just not enough then still use the loading perimeters (50-75-100% 10RM) and use this rep protocol: 20-15-10.

So how does the version I am dong differ from the above?

Let’s take a look.

The Modified Delorme: 5×5-5-5 (50-75-100% 10RM)

Day 1: 5×5-5-5 (50-75-100% 10RM) – max series (up to 5)

Day 2: Match total successful series on D1 @5×50% 10RM

Day 3: Match Series on D1 @5-5×50-75% 10RM

– Two lift focus – Bench Press & Deadlift
– Up to 1min rest between 5’s, then 3min rest between series
– When 5 series completed with good form on Monday add load

You might be wondering where my other movements are.

Fear not, the Pulling, Squatting & Carries will be in at the end of the session as accessory work following a rep protocol that takes my fancy on the day.

This will keep total time training to a minimum.

Why?

Because for my own personal goals I need to break the old mindset of ‘train more’ that is creeping back in, my last training diary highlighted this was beginning to find its way back into my life again.

The above is only 6 weeks.

If I personally can’t stuck to that then what good am I to the world?

Sometimes we need to stay on a path and see the journey through to the end.

Too much hopping about has been apparent in my training.

Time to stop that.

So dear readers, do you have a training diary?

If yes, what has it taught you and if no, why do you feel you don’t need one?

Do share your thoughts below.

Enjoy,
Ross

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