Dom's Training Log

[Djdom56]

I'm not sure really about the weight. I'm too tall for the 74s so I'll end up in the 83s sooner or later but it's just when that is the question. The plan for the moment is to stay at this weight since the next big comp would be nationals so I don't have to make up my mind for another 6 months or so and the higher body weight will help me get stronger.

 

[Djdom56]

21/11/2012

Boring session today really, just on recovery mode after the comp.


Squats
100kgx6
120kgx4
140kgx3

Comp Bench
80kgx3
90kgx3
100kgx3

Then followed copious amounts of back work.

Pendlay Rows
90kgx5x4

Strict DB Row Stupid things make me feel like a girl
15kgx20x2
20kgx15x3

Rope Pull
100lbx20
120lbx10
140lbx12
160lbx12x3
100lbx20

Reverse Flies
15lbx15x4

Super Wide Pullups
BWx5x3


Then some curls and push downs for the ladies , and some other bits and bobs just to take up time.


New program starts next week .

 

[Djdom56]

It's basically the same one I did last time, which is one I put together to solve my specific weaknesses. I don't think I need to change too much about it because I obviously got decent progress off the last one, but we will see.

I know that weakness off the floor when deadlifting is still there, but my sticking point on squats appears to have moved up slightly but I will just have to see how I get on because it may be such a small change that there is no point in me adapting my routine to it.

 

[Djdom56]

Sweet! I look forward to competing with you .

That's unfortunate for me really. You are going to be my competition .

 

[Djdom56]

Not really likely to happen , it might do after the next comp but I'm doing at least the next cycle at this weight.

Ice just pointed out that he will be in the 83s too .

Although who knows maybe I'll pull the same as him again .

 

[Djdom56]

Yeah it should.

We might have a few more people from our gym coming down so it will hopefully end up being a good comp.

 

[Djdom56]

You have to wear shoes of some form for squat and they have to have been designed for a sporting purpose. Me and Ice wear vibrams, converse are also allowed. You may or may not be able to wear deadlifts slippers for squatting, I will check and get back to you.

You have to wear DL slippers, but they are essentially socks with some rubber on the bottom, there is nothing really to them.

You don't need to have a lift off as far as I am aware.

 

[Djdom56]

It'll be a safety thing, socks have less grip that rubber soled slippers or shoes. Minor point but could cause problems.

I can't imagine that you will find it any different really LiE, it might throw you a little for the first session or two but it should be fine .

 

[Djdom56]

23/11/2012

Deads
180kgx2
190kgx2
200kgx2

all easy but slow because CNS is still asleep.

OHP
60kgx3
65kgx3
60kgx3x3

Strict Row
20kgx10
25kgx12x4

Rope Pull
120lbx12
140lbx12
160lbx12x3

High Face Pull with Band
3x10

Reverse Flies
10kgx15x3

Shameless copy paste of arm workout from Ice's log, because I'm too lazy to write it out for myself :

Brace yourselves...

EZ bar curls
some weight x12x3 3 second negs
SS with tricep cable bar pushdown
some weight x12x3 3 second negs

DB curls
12kgx12x3
SS with tricep reverse grip cable bar pushdown
some x12x3

Poundstone curls
bar x 30 - fuark

Tricep rope overhead extension
some x12x3 3 second negs

Cable shoulder stuff


DAT PUMP

DAT VEIN GAINS

Cannot move arms .

 

[Djdom56]

26/11/2012

New cycle

Paused Squat
140kgx3
140kgx3
140kgx3
135kgx3

Comp Bench
100kgx5
97.5kgx5
95kgx5
95kgx5

Paused DL
160kgx4
160kgx4
155kgx4
152.5kgx4

DB Bench
25kgx8
35kgx6
35kgx6
35kgx6

Machine Row SS Rope Pull
50kgx15 / 120lbx12
60kgx10 / 120lbx12
60kgx10 / 130lbx12
65kgx12 / 140lbx15

Rollouts
BWx10
10kgx8
10kgx8
10kgx8

Combination of paused squats and paused DLs in one day had me blind and deaf on the last reps of each set on the DLs.

I haven't done DB Bench for about 1.5 years so I could have done a bit heavier but oh well.

 

[Djdom56]

28/11/2012

Under massive time constraints last night so it turned into a session where my cardio was challenged more than my strength .

Deadlifts
180kgx4
190kgx4
195kgx4

OHP Strict until I couldn't do it any more, then more like push press.
40kgx8
50kgx8
60kgx6
60kgx6
60kgx6
60kgx6
60kgx6

RDL Beltless
100kgx10
140kgx6
140kgx6
140kgx6
120kgx16

BORs Long time since I have down these so I just went for volume
60kgx12
70kgx12
70kgx12
70kgx12
70kgx12


Missed out BSS and some core work, not the end of the world.

 

[Djdom56]

Not been very good at updating this, whoops.

Nothing very interesting has happened with training since the last update, some squats and some bench. I've also been fighting off flu or something flu-esque which has been really impacting my training, sleep and diet .

Last night's training was fun though...

Deads
200kgx3 PB
210kgx3 Also PB . I was going to do some drop sets of 200kg but I got one rep and decided to leave it, I probably shouldn't have been training at a high intensity but it felt good on warm ups so I though I might as well.

Deficit BSS
15kgx6
20kgx6
25kgx6
25kgx6
25kgx6

OHP With neutral grip bar! Feels weird but good .
43kgx6
43kgx6
53kgx6
53kgx6

RDL Beltless
110kgx8
130kgx6
130kgx6
130kgx6 Paused and straps
130kgx6 same

Kroc Rows
40kgx20x2

Machine Row
60kgx15x2

Paused RDLs are literally the best thing ever, hands down, no competition . First time doing them and I can already tell they are going to have a very good affect for me. You have to keep crazy tension in your glutes and hammies to stop yourself dropping the weight but you also need to have huge amount of tension in your core which is the best thing about them for me. The first set was me pausing them myself but I did another with Ice calling them out to me the same way we do paused DLs.

Deadlifts were awesome, the 210kg set is a little messy but who cares, it's not that bad and I am ill so I'm not bothered by it at all. The 200kg was crazy easy, not the quickest but it didn't feel heavy at all so it was probably just something to do with me being ill.

I love the new bar, it really changes OHP for me because I have such weak shoulders. It requires a lot more stability and it feels great in my back.


Video:

The RDL vid is taking an age to upload so I'll put that one up later .

 

[Djdom56]

Well that was ridiculous, it took so long to upload .

In the second set with Ice counting the pause they were a little longer which worked better. Also the exciting dismount of the non-paused is because my grip was going, you can see me drop the 5th rep a little at the top .

 

[Djdom56]

Don't act like you don't love it!



Deception: As always start off light, maybe with an empty bar . Some people prefer nothing but I like having something in my hands. Then get yourself braced at the top with your feet screwed into the ground and your butt switch on. Then keeping that tension of feet screwing into the floor (very important) push your hips back and start to lower the bar. You want to have your centre of gravity to stay over your feet and the easiest way to do this is to try and keep the bar on your legs.

I'm sure your hip hinge is fine but if in doubt get a video up, feel free to put it in here if you want .

Also watch this:

It explains it very nicely .

 

[Djdom56]

Your welcome!


Tonight's training:

Absolutely ragged from Wednesday. My quads feel like they have been stabbed and my hamstrings just are working .

Squats
140kgx4
145kgx4
140kgx4
137.5kgx4

Wide Grip Bench
100kgx5
97.5kgx5
97.5kgx5
95kgx5
95kgx5

Back Work
- Neutral BORs
63kgx10
73kgx10
83kgx10
83kgx10
73kgx10
-TRX Inv. Row
BWx15x3
-Reverse Flies
20lbx15x3

Neutral Grip Bench
60kgx8x2 Wide grip
60kgx8x2 Narrow grip


I hurt now, I just want to go to bed but I have not met my food requirements for the day so I have to eat .

I hate this block of training, I can't wait until I get back down to low reps .

 

[Djdom56]

I definitely prefer training 1-3 reps, so much more fun and so much less gross .

 

[Djdom56]

Finally a good session after all the **** ones!

Paused Squat
140kgx2
150kgx2
147.5kgx2
145kgx2
142.5kgx2

Comp Bench
100kgx5 PB (I've put this up before but there was a rest pause between 4 and 5)
95kgx5
95kgx5
95kgx5
95kgx5

Chest Supported Row
60kgx10
70kgx8
85kgx10
85kgx10
90kgx10
90kgx10

Paused DB Bench
35kgx6
35kgx6
35kgx6

Paused DL
180kgx3 PB
175kgx3 super long pause
170kgx3 again super long pause x2

Rope Pull to neck
140lbx12
180lbx10
180lbx10
180lbx10


It's been a long time since I had a session when I came away this happy so this was good. I'm absolutely ruined now though . Paused DB Bench is new and fun, hits your chest a lot more. Row is starting to take shape a little better now, strength is coming through in the right areas which is nice although still a lot of work needed. I need to stop being such a phaggot when it comes to moving heavy things!

The week of 5RM continues with deads on Weds .

 

[Djdom56]

Thanks chaps, I'm very pleased with that session. Things have felt off since the comp but that was the first day when everything felt good .

Ha ha, it's looking that way isn't it, don't know why everyone isn't .

 

[Djdom56]

Are you a real person?

 

[Djdom56]

If he is, he is very nice .