Dom's Training Log

A7LSS.jpg

My dinner for tonight. about a kilo of pork, sweet potato mash and some miscellaneous greens.

I don't do diets well :).


Edit: Woah, big pictue :eek:
 
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Today's session.

Bench
somexbar
8x40kg
6x60kg
5x70kg
3x75kg
2x80kg
10x3x87.5kg

Assisted GHR
Some sets of about 10

Farmers Walk, Tire Flip and Sprint Medley
Farmers were about 46kg
No idea how heavy the tire was
25m farmers, sprint back, 25m tire flip, sprint back x3

Strongman stuff was light today, just getting used to it and I'm very unfit so that killed me CV wise. It was great none the less and I'm going to play around with some other things because we have some stones, several sleds and the odd barrel.
 
Squat
somexbar
8x60kg
5x80kg
5x100kg
3x100kg
6x2x127.5kg

Bench
10xbar
10x40kg
5x60kg
3x70kg
6x6x77.5kg

Fat Grip Cable Row
12x120lbs
3x10x140lbs

Bulgarian Split Squats
5x15kg
3x5x25kg

Medicine Ball Press Ups
4x10xBW

Pallof Press
3x8x horizontal and vertical

Ab Wheel Roll Outs
3x8xBW

Body Saw
3xfailure

Dinosaur Walk Thing
3xfailure


Squats felt unusually heavy today but I bet that just lack of recovery form the strongman stuff yesterday. Bench felt really easy, I tried a bit of a wider grip which also felt nice.

It was so hot in the gym today, I had to go outside in between sets to avoid boiling in my on juices :). Also at one point when I was benching there were 6 other guys doing it, it took me almost an hour to finish it all off :mad:.

Ok session though none the less.
 
Discussions in my brother's thread got me thinking about my openers for comp day. I'm thinking something like:

S: 150kg
B: 95kg?
D: 170-180kg

What do we think?
 
Opener: A weight you can do for a double
2nd: Your 1RM.
3rd: Balls to the wall, new 1RM :p

or

Opener: A weight you can do a triple
2nd: A weight you can do a double
3rd: Depending how well the 2nd went go all out

Just some ideas really, having no experience in these things I think I maybe talking rubbish :p
 
Well I don't really know what will happen with bench but my weights aren't too important because the qualifying total is so low.

I was thinking:
1st 150/95/170
2nd 160/100/185
3rd 170/?/200

The openers I can all do for 3 and the 2nd should be easy enough to get with the 3rd being some difficulty maybe but I'll have to see how I feel. I kind of want to open on 180 for deads, just for kicks. Also my triple weight in this routine for squats is 157.5 so I could in theory do 160.

Doing the first weight as an easy on is obvious because then you definitely get on the board. the second should be do-able and the third should be new ground, and that's mostly true for my weights above.
 
If you smash 160kg for your 3x3 it's pretty obvious that's what you should be opening with, which is pretty awesome. So possibly 160, 170, 175/180 :eek:;)

Don't forget you'll be deadlifting slightly fatigued if you really hammer your squat.
 
That would be pretty jokes :D.

Yeah I think I need to spend a bit of time thinking about it really. I'm going to video the deads tomorrow so you can have a look because I love feedback :).
 
Yesterday's session.

Deadlift
5x60kg
5x80kg
3x100kg
3x120kg
1x140kg
8x3x162.5kg

Bench
10xbar
6x40kg
5x60kg
5x60kg
1x70kg
7x5x82.5kg

Grappler Pullups ;)
3x8xBW

SALM Press
10x10kg
3x8x20kg

Face Pulls
10x80lbs
3x15x120lbs

Ab Wheel
3x5xBW + 2 chains

Reverse Flies
3x10

30 Degree Raise
3x10

Great session. Everything felt easy, deads and bench are picking up speed :).



Video to follow shortly :).
 
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I'm very upset, my editing software is kaput :(. Also I had videos for set 2 and 7 but the set 7 one is also broked :(. Below is set two, double overhand, I had to move onto mixed after set 5.

 
Today's sesh.

Squat
10xbar
8x60kg
5x80kg
3x100kg
2x100kg
2x120kg
4x4x145kg

Bench
10xbar
8x50kg
5x60kg
3x70kg
1x80kg
8x4x87.5kg

Machine Row
15x40kg
15x50kg
4x12x70kg

Pulls Throughs
10x160lb
10x180lb
3x8x200lb

Strict Military Press
8x40kg
3x10x42.5kg



 
I don't think you were anywhere near failure tbh, just a little slow on the fourth rep.

Your glutes still look a little weak, which is not acceptable! Smash those knees out on monday.

Deadlifts from the other day look good, but the lockout is a little soft, which is possibly glutes again or fatigue/gayness.
 
The deadlift thing I disagree some-what, that is the strongest my lock outs have been in a long time however I'm remembering the day whereas that is only on set and it is DOH. You can see that my grip is going a bit on the last reps, and when I swapped out for mixed it went much better.

I see what you mean about the squats, it's one of those things that I'm aware of but when I'm under the bar I struggle to fix it. However it's not to a bad extent and on rep 4 set 2 when I go super slower nothing breaks down really which is nice.

I'm going to try and go to bench in a bit, should be interesting :).

Also my salts arrived today :).
 
Bench
8xbar
6x40kg
5x60kg
3x70kg
1x80kg
10x3x92.5kg

It was really good today, much faster than when I last did that rep scheme with that weight. Very tired now :).
 
About 76kg today which is nice. The plan wasn't to cut down all the way to 74kg but if I can I might as well, it would mean no dehydration and potentially better performance :).

I'll just have to see how it goes.
 
Squat
somexbar
8x60kg
5x80kg
5x100kg
3x100kg
6x2x127.5kg

Bench
10xbar
10x40kg
5x60kg
3x70kg
6x6x80kg

Fat Grip Cable Row
12x120lbs
3x10x140lbs

Bulgarian Split Squats
3x5x25kg


Too hot today, I just couldn't concentrate. I'd also had a lot to eat before going so I couldn't drink a lot of water to counter the heat :/.

Despite that though it was good, bench was easy and fast, squats were odd, I had a couple of sets where the bar was bouncing off my back because the reps were so quick but then I had sets where the reps were really slow :confused:. Felt fine though.

I just couldn't be bothered to be there any longer as I got there late because of various accidents and road works, so I sacked off the rest of the session.
 
Yesterday's session.

Deadlift
5x60kg
5x80kg
3x100kg
3x120kg
1x140kg
8x3x170kg

Bench
10xbar
6x40kg
5x60kg
5x60kg
1x70kg
6x6x80kg

Grappler Pullups ;)
3x8xBW

SALM Press
10x10kg
3x8x20kg

Face Pulls
10x80lbs
3x15x140lbs

Yeah so did the wrong bench day yesterday, that one was the one I did on Monday :/. It was really quick and explosive though so it's not too bad. I'm going to see how I get on with the rest of the routine, it's meant to finish on Saturday but I might go until Monday to make up for the boo boo last night. Deadlifts were awesome, I probably could have done 180kg but not with 8 sets. It's all going sweet, I think I'm going to work up to a heavy single next week not quite 100% but close just to see where I am.

Set 2 and 4:

Set 3:


I don't know what happened on the last rep of set 2, I thing maybe when I dropped it it bounced sideways slightly so I was just off centre for the start of the pull but it was nothing really.
 
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