Dom's Training Log

[Djdom56]

Thanks chaps .

nice lifting dom.

Question, do you feel the suit helps much?

I don't wear a suit? You have to wear a singlet in comp but it has no "enhancing effects".

Really good lifting Dom, and done with perfect form too which isn't something you see when watching comp videos. What's your plan of attack for nationals?

What shoes were you wearing ?

The were just converse chucks, can't go wrong with them in my opinion.

The plan for the next few weeks is just play around with some things I haven't tried before and then on to another routine which will run up to nationals. I have come to realise that the record will be a little out of my reach this year but that doesn't mean I can't get it in a comp next year.

Flat feet on bench? That would ruin me, I have hilariously short shins I'm not sure I could actually do that lol. Great lifting though Dom, mirin deadlift.

You can have plates under your feet, but you just need to have all of your foot on the floor.


Back to training to night but nothing to major because I still have exams. Just a day to play around with some things and I think I might to some strongman if the weather doesn't turn sour .

 

[Djdom56]

Just got back from the gym. It took three times as long to get there as it should have done which was annoying but it was a good session.

Offset Lunges 20kg and 24kg, 3x10 each side

Assisted GHR's to failure x 3

KB swings 24kg 3x20

Strongman stuff:
Farmers
Tire flips

Also played a little with the kegs we have and did a couple of laps of the track.

Nice session overall, nothing to taxing but it wasn't boring either .

 

[Volcs]

Great work in the comp - I'm probably sitting around about 72-73kg at the moment so you're giving me something to aim for!

 

[Djdom56]

Exams are finally over!!!!!


It is a joyous day, and I shall celebrate it by doing some chain squats this evening and then eating a massive pizza . It's gonna be gooooood .

 

[Delvis]

Haha! Nice one man.

What exams where these then if you don't mind me asking?

 

[Djdom56]

A-level retakes .

So happy to have done them, I can forget about them now until the middle of august so it's time to get YOKED!

 

[Djdom56]

Right, long time no post but it's time to get my routine up here .

So it's based on this method called Reactive Training Systems by Mike Tuchsherer. The big thing about this routine is that you do not plan to do a certain amount of work in each session and you no longer program weights, it is all determined on the day based on how you feel. To do this effectively you have to have a way to determine how hard each set is, Mike Talks about this RPE system which is basically how hard it is out of 10.

I'm still doing a three day routine with the same basic structure as before but I have adapted my style to fit in with RTS. There are also a couple of different blocks such as volume and intensity blocks.

I'm just starting a 7 week cycle of it which will take me up to nationals at the beginning of September and right now I'm in the volume block and I'll move into an intensity block later on in the routine. I have finished the first week so I'll start putting the workouts up now.


Monday 16th July

Bench
bar x 12
50kg x 8
60kg x 6
70kg x 3
80kg x6 @8
85kg x 6 @9
77.5kg x 6 @8
77.5kg x 6 @8
77.5kg x 6 @8
77.5kg x 6 @8
77.5kg x 6 @9

5ct Paused Squat
bar x 10
60kg x 8
80kg x 5
100kg x 3 @8
110kg x 3 @8
120kg x 3 @9
112.5kg x 3 @8
112.5kg x 3 @8
112.5kg x 3 @9

CGBP
50kg x 8
60kg x 6
70kg x 8 @8
75kg x 8 @9
70kg x 8 @8
70kg x 8 @8
70kg x 8 @8
70kg x 8 @9

OHP
40kg x 10
45kg x 8 @9
40kg x 8 @8
40kg x 8 @8
40kg x 8 @8
40kg x 8 @9

Cable Row
50lb 15
100lb x 10
120lb x 12
120lb x 12

 

[Djdom56]

Wednesday

Warmup
- All with bar only
RDL x 10
Squat x 10
Good Mornings x 10
Squat - 60kg x 10

Deadlift
60kg x 6
100kg x 5
120kg x 5
140kg x 5 @7
150kg x 5 @8
160kg x 5 @9
150kg x 5 @8
150kg x 5 @8
150kg x 5 @8
150kg x 5 @9

Lunges
20kg x 8
20kg x 8
20kg x 8

Tricep Isolation
- DOH
150lb x 6
150lb x 6
- DUH
130lb x 6
130lb x 6
- OH
100lb x 6
100lb x 6

Good Mornings
bar x 10
60kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8

 

[Djdom56]

Friday 20th July

Squat
bar x 10
60kg x 8
80kg 6
100kg x 6
120kg x 3
130kg x 5 @7.5
135kg x 5 @8
140kg x 5 @8.5
145kg x 5 @9
140kg x 5 @9
135kg x 5 @9

Pin Press
Full ROM bar x 10
60kg x 6
70kg x 6
80kg x 5 @7
90kg x 5 @8
95kg x 5 @9
90kg x 5 @8
90kg x 5 @8
90kg x 5 @9

Deficit Deadlift
RDL/GM warm up
60kg x 6
100kg x 5
120kg x 5
140kg x 5 @8
150kg x 5 @9
145kg x 5 @8
145kg x 5 @9
140kg x 5 @8
140kg x 5 @9

Wide Grip 3ct Paused
No time

 

[Djdom56]

That took a while .

I am really liking how this is going so far, each session feels really good and I haven't had crippling DOMS from any of them which is nice .

More bench and paused squats tomorrow although I will replace TNG bench with wide grip paused as I was unable to do it on Friday, just because I haven't done it before and it should in theory be very good for improving my bench.

I am still planning on doing the strongman sessions on the weekends but I have been busy the last few so I haven't been able to so them which is a shame. I am now on a bit of a mission to improve my conditioning before I go off to uni. I'd like to be able to play for a team but in the state my cardiovascular system is at the moment running more that a few hundred metres cripples me .

 

[icecold]

Time for some sprints! Lets destroy my calves just in time to get them ripped to shreds by the graston man.

 

[Djdom56]

8/9/2012

Deadlift
Warm up to 160kg
4x2x180kg

Wide Grip 3ct Paused Bench
Warm up to 60kg
70kgx3
80kgx3
82.5kgx3
(80kgx3)x3
77.5kgx3

Offset Lunges
2x8x20kg
2x8x24kg

Good Mornings
barx8
40kgx6
50kgx8
50kgx8
60kgx5
60kgx5

Machine Row SS Face Pulls
Warm Up
60kgx12/100lbx12
60kgx12/100lbx12
65kgx10/100lbx15
15kgx10/100lbx15

Inverted KB Press
2x8x11kg
2x12x8kg



Good mornings are still light as I'm primarily using them to teach better stability and I'm not trying to load my posterior chain through them as much. I also chucked in a few light RDLs to get some extra hamstring stimulus.

Offset Lunges are with the weight in one hand.

Inverted KB press makes me feel like a little girl because of the tiny weight .


Just about to head in for some cardio type things, including some rowing, all with the aim of going to uni with some degree of fitness .

 

[Delvis]

Bloody warm ups poo over my maxes haha

Good effort mate

 

[Djdom56]

Can't be bothered to put Friday's up because I forgot before now.

Today's however...

Today was a practise meet so that basically means go for a max single on each lift and do it all in the same order as a comp would be in.

Squat
140kgx1
150kgx1
152.5kgx1
155kgx0

Bench
90kgx1
95kgx1
100kgx1 Paused PB
102.5kgx0 Very close on this one almost had it

Deadlift
180kgx1
200kgx1 PB
202.5kgx1 PB !!! WOOP

I'm not too disappointed with the squats even though they are well below old maxes because I have changed quite a few things about my squat recently and I just haven't had the time to adapt to them fully yet.

The other two I am very pleased with, especially deads as 200kg has been hanging over me for such a long time. It was getting ridiculous that I hadn't pulled it yet.

Finished off with some rows to balance push : pull.

Kroc Rows
30kgx10
40kgx15
47.5kgx20
45kgx15


Good sesh , videos on the way .

 

[Djdom56]

May have swearies .

 

[Delvis]

Sweet.

Congrats on the deadlift pb dude
Do you think you would have got the 155kg squat if you jumped from 150kg? Or was you just knackered?

 

[icecold]

He just bawlsed his squat up yesterday, we think he keeps changing his stance/form each session.

Are you not uploading your picture, Dom?

 

[LiE]

As said in the other thread, great work and really impressive weights for your BW. Champ

 

[Djdom56]

Thanks, I'm very pleased with it, and I know I can now take that and make some more gainz with it which is nice .

I don't know really I didn't think about it too much, I think it was mainly coming down to the changes. I need to spend some time ingraining the form changes which will be done after this week, that means lots of light work after my normal workouts being super strict and inch perfect with everything so it becomes second nature again.

 

[Djdom56]

Pics will be put up in the BB thread for everyone's amusement .