Dom's Something of Something

Djdom56

Djdom56

Djdom56

Associate
Joined
28 Apr 2009
Posts
1,997
Sup bros!

Welcome to my something of something that will hopefully be the start of a long period actual gains without injuries.

Current bits and bobs:

Height - ~5'9" Depends how heavy I've been squatting :p
Weight - ~84kg


Squat:
- Lifetime 200kg
- Current 180kg

Bench:
- Lifetime 122.5kg
- Current 120kg

Deadlift:
- Lifetime 227.5kg
- Current 180kg


So things are terrible but they are not where I want them to be. They are on the way back but things need work.

Programming at the moment is a little wishy washy at the moment. Squats are being covered by the good old fashioned Russian Masters squat routine. Bench is done a la me, one volume day and one heavy day. Deadlift currently has no plans but I figure deadlifting will help it go up.

I'm going to be fiddling with my diet a little as well. Being a student I can't afford all of the sweet delicious food I have at home but I'll have a play and see what I can do. I want to see if it's possible to lean out slightly while still making all kinds of gains.


Update: 11/01/2014 - Bench updated
 
Last edited:
Training 06/01/14

First day of Russian masters routine, went nicely without any problems but still adapting to squatting in oly shoes. Benching was nice, its finding its groove again.


Squats
bar x some
60kgx10
100kgx6
120kgx4
145kgx3
145kgx3
145kgx3
145kgx3
145kgx3
145kgx3

Bench
bar x some
60kgx12
80kgx6
90kgx6
95kgx6
92.5kgx6
92.5kgx6
90kgx6
90kgx6
90kgx6

NG Row
60kgx12
90kgx10
90kgx10
90kgx10


Wanted to get a little more done but got distracted during warmup. Still happy.

Rests are staying at 2 mins for the first phase of the cycle at least. Feels good man.

Videos take a long time to upload!


 
Russian Masters, got that planned for my squats. Have you slightly modded it because 2 reps just wouldnt be enough? or have you started on the 3 rep set day?
 
Started on 3 rep day. Also doing the days A/B style so I'm squatting everyday, but still doing the 6x2 light day.

Leg DOMS are very minor today, just like a gentle reminder that I have squatted. Chest is a little sore but all feels good. I'm definitely going to do some mobility work today as a distraction from work.
 
I don't like that rack really tbh. None of the heights are write for me :(.

Syla5. How come you cycle is 10 weeks long? What is the lay out?
 
Long version (Russian Masters Squat Routine) is 9 weeks, squatting twice a week A/B.

Short version (Russian Squat Routine) is 6 weeks squatting 3 times a week A/B.
 
Yeap 9 weeks +week 10 for test for the next cycles input. I believe it's exactly the same structure just spread out a little. Felt that the 6 weeks would be to much intensity straight from not squatting, and having new mobility range.

Looking forward to seeing you getting back on track to Gainsville.
 
You can't do a fast unrack in that rack. The full one is good but that half rack leaves something to be desired.

My old knee sleeves split so I bought some new ones:

JPzuXMe.jpg


Going to test them out today, might slow the session down though, it took about 15 mins to get them on :p
 
Why knee sleeves? :)

Trust me though, I can;t even unrack like you do in that vid without either a) hitting the catch above it or b) hitting the catch above and flying our backwards due to it's shape
 
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