Dom's Training Log
- Thread starter Djdom56
- Start date
Mrthingyx is right it will definitely work. It should be done all the time on every single lower body movement, even single leg stuff. That is very hard to do because it's not about twisting all over the place! It's more is about how the tension it creates is important in the hip.
That was a rubbish explanation
.
Watch this:
Yeah I think you are on to something there LiE. We will have a play around on saturday and see how things go.
That was a rubbish explanation
.Watch this:
Yeah I think you are on to something there LiE. We will have a play around on saturday and see how things go.
Hmm, I thought I had updated this for Wednesday :/. In short I was too fatigued to deadlift so did my other exercises but skipped the lower body ones. Very boring session.
Today just did a little Benching and rowing to shorten tomorrow's session.
Wide Grip
100kgx4
102.5kgx4
102.5kgx4
100kgx4
100kgx4
Various different rowing and pull down variations, just playing around but I did a **** ton of volume and got a good pump
.
Today just did a little Benching and rowing to shorten tomorrow's session.
Wide Grip
100kgx4
102.5kgx4
102.5kgx4
100kgx4
100kgx4
Various different rowing and pull down variations, just playing around but I did a **** ton of volume and got a good pump
.19/12/12
Deadlift
205kgx3
200kgx3
195kgx3 May or may not have done this set
185kgx3
Neutral OHP
50kgx6
50kgx6
52.5kgx6
52.5kgx6
52.5kgx6
Cobra Row
50lbx15
50lbx15
60lbx15
60lbx15
Chest Supported Row
80kgx8
90kgx6
90kgx6
90kgx6
100kgx6
100kgx6
60kgx25 ish
Paused RDL
120kgx6
130kgx6
130kgx6
130kgx6
130kgx6
100kgx14 - Not paused
Missed out some spilt squats, I might go in tomorrow or maybe just do them in Friday :/.
Deadlifts ruined me
.
Food coma + Sleep = Win
Deadlift
205kgx3
200kgx3
195kgx3 May or may not have done this set
185kgx3
Neutral OHP
50kgx6
50kgx6
52.5kgx6
52.5kgx6
52.5kgx6
Cobra Row
50lbx15
50lbx15
60lbx15
60lbx15
Chest Supported Row
80kgx8
90kgx6
90kgx6
90kgx6
100kgx6
100kgx6
60kgx25 ish
Paused RDL
120kgx6
130kgx6
130kgx6
130kgx6
130kgx6
100kgx14 - Not paused
Missed out some spilt squats, I might go in tomorrow or maybe just do them in Friday :/.
Deadlifts ruined me
.Food coma + Sleep = Win
I did a 3RM 2 weeks ago and I got 210kg, don't think that's going for a while . Mock meet is on the 2nd, after next week's slightly sporadic Christmas training, so that's where I'll be looking to make some decent increases.
Syla5, I always do a top heavy set and then a few drop sets depending on how the top set felt. Sometimes I start a little more conservative so I will have to do another set after that at heavier or the same to get the right percentage out of it.
Ha, thanks Monkee
. Mock meet is on the 2nd, after next week's slightly sporadic Christmas training, so that's where I'll be looking to make some decent increases.Syla5, I always do a top heavy set and then a few drop sets depending on how the top set felt. Sometimes I start a little more conservative so I will have to do another set after that at heavier or the same to get the right percentage out of it.
Ha, thanks Monkee
23/12/12
Paused SQ
150kgx2
150kgx2
145kgx2
140kgx2
Comp Bench
110kgx1.5 <--- meant to be 3 but I had some disagreements with the bench. Well it was about 80% that
100kgx3
100kgx3
100kgx3
100kgx3
100kgx3
Paused DL
160kgx3
170kgx3
160kgx3
160kgx3
Dips
BWx10
+20kgx8
+28kgx8
+28kgx8
+28kgx8
Neut Chins
BWx12x5
Strict Rows
35kgx10x4
Finished off with some Shoulder stability work and other bits and bobs.
The bench was weird because the 110kg was really tough but then all of the 100kg sets were nothing, they were the easiest that it has ever felt. That's partially what makes me think it was primarily the bench.
Absolutely knackered today, everything is complaining at me.
Let the Christmas feeding commence!!
Paused SQ
150kgx2
150kgx2
145kgx2
140kgx2
Comp Bench
110kgx1.5 <--- meant to be 3 but I had some disagreements with the bench. Well it was about 80% that
100kgx3
100kgx3
100kgx3
100kgx3
100kgx3
Paused DL
160kgx3
170kgx3
160kgx3
160kgx3
Dips
BWx10
+20kgx8
+28kgx8
+28kgx8
+28kgx8
Neut Chins
BWx12x5
Strict Rows
35kgx10x4
Finished off with some Shoulder stability work and other bits and bobs.
The bench was weird because the 110kg was really tough but then all of the 100kg sets were nothing, they were the easiest that it has ever felt. That's partially what makes me think it was primarily the bench.
Absolutely knackered today, everything is complaining at me
.Let the Christmas feeding commence!!
27/12/12
Not the best session today. Not sure why really just didn't go as planned. Also didn't know what time the gym closed so we had to cut short :/.
Deadlift
205kgx1 Got a strange pain in my side, well away from anything important so I wasn't too worried. It was fine after I put the bar down
205kgx2 Just failed the 3rd, assuming it was because of the previous set
190kgx3 Fine, nothing wrong.
190kgx3
190kgx3
190kgx3
RDL
140kgx4 paused
140kgx4 paused
140kgx4 paused
140kgx6 not paused
Neut Grip Chins
BWx10x4
Strict SADB Row
35kgx10x3
The gym we are using at the moment is ok, fine for squatting and deadlifting, benching is a little hit and miss, but I don't like it for doing my assistance work.
Not the best session today. Not sure why really just didn't go as planned. Also didn't know what time the gym closed so we had to cut short :/.
Deadlift
205kgx1 Got a strange pain in my side, well away from anything important so I wasn't too worried. It was fine after I put the bar down
205kgx2 Just failed the 3rd, assuming it was because of the previous set
190kgx3 Fine, nothing wrong.
190kgx3
190kgx3
190kgx3
RDL
140kgx4 paused
140kgx4 paused
140kgx4 paused
140kgx6 not paused
Neut Grip Chins
BWx10x4
Strict SADB Row
35kgx10x3
The gym we are using at the moment is ok, fine for squatting and deadlifting, benching is a little hit and miss, but I don't like it for doing my assistance work
.30/12/12
Final training session of the year and it ended very well
.
Squat
170kgx3 BOOM! 10kg PB, very happy to have got this.
162.5kgx3
162.5kgx3
Comp Bench
105kgx3 PB Still reckon I can do more but had to suffer with the dodgy bench again
102.5kgx3
100kgx3
100kgx3
100kgx3
Can't remember what else I did because I didn't write it down. There were some chins and some dips and some rowing stuff .
Final training session of the year and it ended very well
.Squat
170kgx3 BOOM! 10kg PB, very happy to have got this.
162.5kgx3
162.5kgx3
Comp Bench
105kgx3 PB Still reckon I can do more but had to suffer with the dodgy bench again
102.5kgx3
100kgx3
100kgx3
100kgx3
Can't remember what else I did because I didn't write it down
. There were some chins and some dips and some rowing stuff .I hope so!!
I have big plans for 2013 although they seem to be changing every day. I'd like to be getting some records while I am still in juniors (U23) and I'm not sure what weight category it would be in. I'm obviously closer to the 74kg records but it's a question of whether I can do them at the lower weight.
This is what I'm looking at for next year:
I have big plans for 2013 although they seem to be changing every day
. I'd like to be getting some records while I am still in juniors (U23) and I'm not sure what weight category it would be in. I'm obviously closer to the 74kg records but it's a question of whether I can do them at the lower weight.This is what I'm looking at for next year:
Mock Meet 02/01/2013
Squat
180kg PB
185kg PB
Bench
120kg PB
Deadlift
210kg
225kgx0
Pretty pleased, although I'm annoyed about the deads. I was just getting so tired, hip flexors were ropey as hell. Bench should have been a little higher as well really but I was having some difficulty with my left shoulder which was making it pop up :/.
Squat
180kg PB
185kg PB
Bench
120kg PB
Deadlift
210kg
225kgx0
Pretty pleased, although I'm annoyed about the deads. I was just getting so tired, hip flexors were ropey as hell. Bench should have been a little higher as well really but I was having some difficulty with my left shoulder which was making it pop up :/.
Did a little oly lifting today. My first proper attempt at snatching, most of them were a little more power-snatchy but that's not so bad I just need to spend a bit more time doing it and get used to receiving a little lower.
Snatch
40kg
45kg
50kg
55kg
60kg
65kg
70kg
Most of them were for a couple of reps and the bad ones I did more of obviously.
Annoyingly I can't get the other videos into Windows Live Movie Maker. The 70kg was apparently the best rep.
Snatch
40kg
45kg
50kg
55kg
60kg
65kg
70kg
Most of them were for a couple of reps and the bad ones I did more of obviously.
Annoyingly I can't get the other videos into Windows Live Movie Maker
. The 70kg was apparently the best rep.I have been meaning to for a while but never got round to it until now. It is only going to be very casual I think really, I don't have aspirations of competing in it and it won't add that much to my current training but it is fun and it feels great.
I want to be able to do a proper hook grip but I have broken both of my thumbs in the past and they never healed successfully (it's a pain in the ass when I do a lot of benching), so I will just have to use straps for now.
I'm going to stick with snatch for a while I think, I don't have a very good front rack position and I think I'll struggle with C+J. My traps and upper back are completely ruined today.
I want to be able to do a proper hook grip but I have broken both of my thumbs in the past and they never healed successfully (it's a pain in the ass when I do a lot of benching), so I will just have to use straps for now.
I'm going to stick with snatch for a while I think, I don't have a very good front rack position and I think I'll struggle with C+J. My traps and upper back are completely ruined today
.7/01/2013
Oh my god I'm tired!
Comp Bench
100*3
105*3
102.5*3
100*3
100*3
100*3
100*3
Paused Squat
150*2
145*2
142.5*2
140*2
Dips
Bw*8
24*5
36*5
36*5
36*5
Seated Row SS Rope Pull Rope pull in lb
60*10/120*15
80*6/140*10
90*6/140*10
90*6/140*10
Deadlifts + 50kg Chains
140*3
180*3
180*3
180*3
170*3
I'm so tired now. Thankfully I get to hit the food hard now, 150g dextrose and 60g of protein down, now on to dinner.
Oh my god I'm tired!
Comp Bench
100*3
105*3
102.5*3
100*3
100*3
100*3
100*3
Paused Squat
150*2
145*2
142.5*2
140*2
Dips
Bw*8
24*5
36*5
36*5
36*5
Seated Row SS Rope Pull Rope pull in lb
60*10/120*15
80*6/140*10
90*6/140*10
90*6/140*10
Deadlifts + 50kg Chains
140*3
180*3
180*3
180*3
170*3
I'm so tired now. Thankfully I get to hit the food hard now, 150g dextrose and 60g of protein down, now on to dinner
.