Dom's Training Log

[Djdom56]

Right so...

Squat: 160kg, easy. Quad is still giving me some gripe :/
Bench: 115kg, annoying. Left shoulder is causing some weird problems. The warm ups felt so easy I though I was on for a comfy 125kg but couldn't keep the line on the heavier reps.
Deadlift: 200kg, very easy. I mean really easy .

I spent ages trying to get the picture of me with the trophy while I was deadlifting so I ended up doing a crazy number of reps at 160kg to accomplish it .

Enjoy the power-face


And some eye candy for you phaggots . This was my back shot for my "fat" photos.

 

[Djdom56]

Yep, some light-ish benching on Wednesday but not much else, probably some rowing movements as well. I will probably do some 60kg squats and dl just to crease the groove but that'll be it I reckon. A nice sleepy week of recovery .

 

[Djdom56]

Yeah, there is a warm up room. Some places have better ones than other, this being one of the better I have experienced.

 

[Djdom56]

Oh my god I'm so bored of not lifting .

I didn't actually do any lifting last night, I dedicated the session to soft tissue and mobility, 2 hours of it.

I was to lift heavy things again .

 

[Djdom56]

We have Caffeine Pro from MP. I'm sure you would be welcome to borrow some for the day if you don't have any.

 

[Djdom56]

Eating between squats and bench is in my opinion the best time because I find that any boating affects me a lot less on bench since in not using my core as actively.

My day will probably look something like this:

7am: 20g oats, 60g whey, 5g creatine, 10g glutamine, coffee, 10g MCT, some other bits and bobs
Straight after weigh in (9.30am ish): 20g dextrose, 20g whey, banana, 10g MCT, 5g creatine
Before squat: 5g taurine, 5g beta alanine, 10g bcaa, 400mg caffeine, L-OAKG
Before bench: pasta salad with chicken, banana, 10g MCT
Before deadlift: 5g taurine, 5g beta alanine, 200mg caffeine, L-OAKG
Post comp: all the food.

 

[Djdom56]

I was contemplating 600 but I thought that would be too much when I need some before deadlifting as well .

 

[Djdom56]

First session back on the new routine.

Didn't feel up to it last night so went today instead.

Paused Squats
GM with barx10, Squat with barx10
60kgx10
60kgx5 w/ pause
60kgx5 w/ pause
100kgx5
120kgx2
140kgx3 felt a little tough but not hard enough to make me drop it
140kgx3 easier
140kgx3 harder, more sensible
140kgx3 easier again. Goddamnit
135kgx3 token set fed up of doing it now

Comp Bench
barx20
60kgx8
80kgx5
90kgx5
100kgx5 Arse came up on the last one but it was much easier than it has been in the past.
97.5kgx5
97.5kgx5
97.5kgx5
95kgx5

DB Bench Not done this in a while so it was a little messy
25kgx8
32.5kgx6 Very easy
40kgx5+f Not so easy
32.5kgx5 easy
32.5kgx5 not bad
32.5kgx5+f

Weird fatigue pattern on this showing I'm not used to it.

Paused DL
barx10 RDL
60kgx5
100kgx3
140kgx1
160kgx4
160kgx4
150kgx4

Machine Row SS Low Face Pull
90kgx10/140lbx12
90kgx10/140lbx12
90kgx10/150lbx12
90kgx10/150lbx12
90kgx12 + 1sec pause and slow negs on last few/160kgxfailure (around 16)/120lbxfailure (14ish)/80lbxfailure with 1sec pause (18 or so)/40lbxfailure with 1sec pause (20ish)

That's what I call back volume

Ab Wheel SS Stir The Pot
BWx8/BWx8 (x4)


Shorter rests than I'm used to, but not even close to Steedie's short rest . Session done in just under 2.5 hours followed by 20-30mins of stretching. Feelsgoodman.jpg

Training again tomorrow so I went a little easy on some of the volume, however it was the best session I have had in a very long time.

 

[Djdom56]

Lol!

Roughly 24302kg moved in that session, not including BW stuff. HA!

 

[Djdom56]

Legs were ****ed .

Like Ice said it was the worst DOMS ever, he definitely seems to have suffered a little more than I have, so I count myself lucky . Still feeling it now .

Ha! No the rests were 3-4 mins max. That is about half the length that they have been before. Steedies workout last week was awesome, it has made my normal workouts so different. Cheers brah even though it hurt like hell!

Deads tonight which is going to be a little tough with the fatigue from yesterday but it'll be fine. Thankfully no benching since my pecs are runied .

 

[Djdom56]

Ha ha, it's fine , I was going to email him soon anyway.

Delvis, I will have a think over the next few days and I will get back to you in a bit. Don't worry the email is still in use .

 

[Djdom56]

Good guy Dom.jpg

I am pretty ****ing awesome

srs


Trained today, was too fatigued yesterday. Valen-bro day.

14/02/13

Deads
200kgx3+f
190kgx4
Too fatigued to do more, hopefully I will be able to squat tomorrow.

DBSS
10kgx10
20kgx6
25kgx6
25kgx6

Behind The Neck Push Press
60kgx6
70kgx6
80kgx6
90kgx3
100kgx0
First time doing these properly so it wasn't the most affective but I enjoyed them. I think I will play around with these and front rack PP which I am not good enough at for the moment to get a decent workout from.

Paused RDL
100kgx6
120kgx6
120kgx6
120kgx6

Front Squat Super setted with the 120 RDLs
60kgx8x3
Just learning it really but adds an extra something to the anti-flexion requirements of RDLs

Snatch High Pull
60kgx5x3
Raped my traps these

Pullups
Bwx8x3

So tired. Hamstring and adductors are ruined from Tuesday so there was just no power coming from them. Decided there was no point smacking my head against the wall with it so left the deads where they were.

Added some non-usual thing like the fronties and the snatch pulls just for japes but it they were probably a good thing. I'll do some kind of front squatting most days I think, just so I can familiarise myself with the movement more.

A big goal this cycle is to start to make my core indestructible so there is something core related every day, front squat help with this nicely.

 

[Djdom56]

Yeah it wasn't that impressive, it mostly just hurt

I've got a casual goal of being able to snatch 100kg and C+J 140kg by the end of the yeah. Knowing me I won't do anything about it but hey, it's there if I want to .

 

[Djdom56]

Yesterday's session

Comp Bench
100kgx5 arse stayed down this time
97.5kgx5
97.5kgx5
97.5kgx5
95kgx5

Paused Sq
150kgx2
160kgx2
155kgx2
155kgx2
150kgx2

DB Bench
30kgx6
37.5kgx6x4

Paused DL
160kgx3
Worked up but had nothing in me, almost passed out on the last rep and had to sit down so a while after

Machine Row
90kgx10xsome

Rollouts SS Body Saw
BWxsomexsome


Really didn't have a good time yesterday. I've definitely managed to pick up a virus and it decided to kick me in the face at the gym. Feel like ass today. No gains.

 

[Djdom56]

Not every session, just Mondays at the moment. However, yes it does.

Despite the discomfort of yesterday I am pleased with the bench and the squats. Hopefully I will feel a little better for deads tomorrow. Looking forward to using the new bar .

 

[Djdom56]

20/02/2013

Deads
200kgx3x3
190kgx3

Behind the neck PP
60kgx6
70kgx6
80kgx6x2

RDL
100kgx6 Paused
120kgx6x2 Paused
140kgx6 Paused
140kgx6x2 No pause

Fronties
60kgx8x4

Low Face Pull
140lbx10x4
140lbx20

Still feel like aids. Everything got me out of breath, even doing 60kg deads .

Something in my shoulder is a little tight so the PP wasn't very nice. Lots of rolling pec after the session.

Deads were frustrating, they felt so slow and horrible yet they still moved reasonably well, even after a dodgy set up on a couple of the reps. I'm tempted to make a few changes to my programming to try and fix this, we'll see.

Need to get rid of this ****y thing!

 

[Djdom56]

Also completely forgot about split squats. I'll see if I feel up to them on Friday.

 

[Djdom56]

Its sucks the balls this does!

I'm definitely changing my deadlifting a little for the rest of the cycle. Basically I'm taking everything down a notch so that I can learn to generate a lot more speed since every rep last night was a grind all the way through. It shouldn't be like that, not a 200kgx3. The reps will be staying the same but the weights will be lighter for everything. For example, a day where I have programmed 3s at 95% of 3RM will change to something more like 3s at 80-85% of 3RM. This will be the same for the next 5 weeks of deadlifting, excluding mock meets.

LiE: Unfortunately neither me nor my brother can compete in April. We are working out the next one we can do but it may be just a very informal (might not be part of a fed) local one. It's called towns vs gowns and it would be residents of the uni vs residents of the city. It might be, if you wanted, that you could come down anyway as a guest lifter . We will let you know any changes of plans about future comps. Also, got the email, thanks .

 

[Djdom56]

Damn good session!

22/02/2013

Squits
150kgx4
155kgx4
160kgx6 Boom new rep PB! Just felt like doing more, surprised at how easy this was. Feeling good man!
157.5kgx4
157.5kgx4

Wide Grip Bench
90kgx5
97.5kgx5
100kgx5 Boom new PB
95kgx5
95kgx5

3ct Paused Bench
90kgx5
92.5kgx5
92.5kgx5
90kgx5
90kgx5

Machine Row SS Low Face Pull
90kgx8/140lbx10
90kgx8/140lbx10
90kgx8/140lbx10
90kgx10/140lbx12
- Really like this combo but I should try and find a little more variety

DBSS
BWx8x2

Really pleased with that session, especially after the last week. Bout time I had some gains.

More stuff planned for tomorrow .

 

[Djdom56]

Busy sesh

Paused Squat
150*2
155*2
150*2
147.5*2
145*2

Comp bench
102.5*4 pb
105*4 pb
100*4
100*4
100*4

Dips
Bw*20
20*12
20*12
Bw*16

Machine Row SS Bent over row
100kgx6/60kgx10 x4

Face Pulls
140lbx12x3


Didn't have time for paused deads, not the end of the world, I need to be fresh for the speed work on Wednesday.