Dom's Training Log

[Djdom56]

27/02/2013

Deads Going for speed here so well below maximal weights
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3

DBSS
BWx10
BWx10
Stability - 16kg KB overhead on the back leg side
16kgx6
16kgx6
Regular DBSS
17.5kgx6 Unusually easy
30kgx6 PB sweet

RDL
120kgx6 Very long pause (7 sec ish)
120kgx6 Very long pause
150kgx6
150kgx6

Jerk First time doing these still learning form
30kgx4
40kgx4
50kgx3
60kgx3
65kgx2
70kgx1
60kgx3

Fronties
60kgx8x3 Little ropey 'cause I was very tired

Machine Row
90kgx8
100kgx10
100kgx10
100kgx10

DB Row
32.5kgx12
32.5kgx12
32.5kgx12
37.5kgx12

Lat Raise Dem Dere Delts
10kgx20x3

Swole.

Some vids and pics that I will put up tomorrow.

Real swole.

Did about 30mins of rolling and stretching after.

Turn sideways to walk through a door type swole!

 

[Djdom56]

Two days worth, maybe one and a half.

01/03/2013

Squats
160kgx4
170kgx3+F , just missed it
160kgx4
157.5kgx4
157.5kgx3+F

Wide Grip
97.5kgx4
100kgx4
97.5kgx4
97.5kgx4
95kgx4
95kgx4

- Various row type stuff.

Hamstrings were ruined by Wednesday's session and I could feel them complaining when I was squatting. It was like they wanted to activate but just couldn't. 160kg felt nice and easy 170kg just didn't have the power.

Wide grips was fine, nothing special but I have a strange neck/pec problems which flares up when I bench. It gets really painful and basically stops me from doing anything else requiring upper body that day which sucks. It just needs some hammering with a ball or something but I just haven't gotten round to doing it aggressively enough.

02/03/2013

Olympic lifting day

Warmups
"Klokov Press" - barx10
Snatch Shrug - barx8
Snatch High Pull - barx8
Hang Snatch - barx5
OH Squat - barx10

Hang Snatch
40kgx3
40kgx3
40kgx3

Snatch
40kgx2
40kgx2
40kgx1
50kgx1
50kgx1

Time to Learn to Clean
Hang Clean - barx6ish, 40kgx5, 40kgx4, 50kgx2, 50kgx2
C&J - 40kgx1 Horrible rep


I'm not very good at cleaning, mrthingyx please teach me .

But seriously, I am knackered. Not my best decision to do some oly stuff after the heavy week I have had.

Yesterdays back load was about 380g, today I am on 430g . What up recovery!

 

[Djdom56]

Right then, shall we...


05/03/2013

Paused Squats
150kgx2
155kgx2
157.5kgx2
160kgx2 PB, sweet
155kgx2

Comp Bench
110kgx3 PB
112.5kgx3 PB Boom
107.5kgx3
105kgx3
105kgx3

Paused DL
160kgx3
180kgx3 =PB
170kgx3
170kgx3
170kgx3

Machine Row
90kgx8
100kgx8x3

Reverse Flies On a pec dec
20kgx10x3

Face Pull
140lbx10x3

Dips
25kgx6
35kgx6
40kgx6
40kgx6


Hmmm, delicious gains.

Really pleased with that. I reckon I could have ground out another rep on the deads but I wasn't going for max.

The squats were nice, I've definitely re-found the grove for my squats. Things are going to get very interesting soon I think. I've got a max effort triple on Friday so I am looking forward to seeing what I can get with that.


Gains.

 

[Djdom56]

Thanks chaps.

The only thing it was missing was some core work. I might get some in a little later.

I really want to get on some ring dips but I has no rings . FF where did yours come from?

 

[Djdom56]

http://www.amazon.co.uk/Gymnastic-E...sr_1_1?s=sports&ie=UTF8&qid=1362503717&sr=1-1

There's a more expensive adjustable version, but just tie it up shorter or longer....

kd

Thanks bro .

 

[Djdom56]

Ha ha, yeah it's not bad is it!


06/03/2013

Deadlift
160kgx3x8
- Same again, just going for speed. Getting better

Jerk
50kgx3x4
55kgx3
50kgx3

Behind the Neck PP
60kgx6
65kgx6
70kgx8
80kgx6
80kgx6
80kgx6

Hang Snatch High Pull w/ the last rep as a little snatch
30kgx6x3
40kgx6
45kgx6
45kgx6

Neutral Grip Row
90kgx8x4

Cable Curl SS Cable Tricep Extension
40lbx12/50lbx12
50lbx12/60lbx12
50lbx12/60lbx12


Saving myself for Friday's squat session so no extra lower body work .

 

[Djdom56]

Nice.

Have you tried using snatch/clean pulls for speed work? Really wakes those glutes up and gives serious ampage...

I'm not quite competent enough off the floor to do them properly. I will have a go at the at some point when I can actually do them but I have a theory that they may not be quite specific enough to help my deadlift. They would however still be a very viable exercise. I'm looking forward to when I can clean properly and snatch, it's frustrating at the moment that everything I am doing RE oly lifting is actually very light. I feel like if I disregarded form I could do a lot more but I know that would be a daft thing to do. Oh well, I will just have to keep plugging away.


Thanks FF. I was looking at the Pellor ones with the buckle and I might get them. I'm waiting to see if I can buy some off a friend who doesn't want them any more but I will probably go for those if he doesn't decide to sell his.

 

[Djdom56]

Jerk video:

 

[Djdom56]

Ha ha, sweet .

I'm reluctant to push these for the moment because my front rack still feels a little weak. I'll see what happens after another week or two at that sort of intensity.

Could you explain the hip comment for me?

 

[Djdom56]

OK that makes sense, it seems to fit with the feeling I had while doing them. I could tell that something was missing from the lower body but I couldn't work what exactly.

Sorry to keep bothering you, but could you explain or provide information (whichever you feel best about) regarding the push jerk?

 

[Djdom56]

Sweet, thank you very much!

 

[Djdom56]

Very short session today, I'll catch up with a few bits tomorrow but I'm not overly concerned because I have a mock meet next week.

08/03/2013


Squaaaats
barxsomexsome
60kgxsome
100kgx5
120kgx3
140kgx1
160kgx1
170kgx1
180kgx3 PB Boom bitches! Very very happy with that but I felt I had a little more
185kgx2 Also technically a PB. Ambitious but I fell like I might have had a chance if I hadn't done the 180

Long Paused Bench
90kgx3
100kgx3


Didn't have time for anything else, LOL. Very very pleased with the squats, that's a 10kg PB since January . On the 185kg Scott grabs it because I shift forward a little but he assures me that he didn't actually help , I'm still going to count it as 185kgx2 . Like I said I think that if I had been more confident of my strength and had got straight for 185kg then I would possible have got it, the 180kg definitely isn't a max but it is quite close to it.

 

[Djdom56]

Thanks man!

Ha ha, yeah my bad. I don't think I'll be doing it like that again .

 

[Djdom56]

09/03/2013

some x some with some stuff

Pretty much

Finished of my benching today, another 100kgx3 and then a handful of dropsets at 95kgx3.

Did some snatch high pull for a **** ton of reps and then the same for some hang snatches. Things are beginning to move a little better but I was bloody knackered so receiving became an issue with many reps lost :/.

Then went on to learning how to clean again and it went much more successfully than the last attempt, still sticking with hang snatches for now. Did a ton of volume on 40kg then moved up to 50kg for several sets of 5. Mixed it a few front squats on the receive and added in some jerking as well towards the end of the 50kg sets. After that moved onto some 60kg hang clean and jerk with front squat which was nice. Things feel pretty good but still not quite there.

Also had some lol fun with some 120kg clean pulls. It was eventful .

There are some videos which I will sort out but of course my phone records broken videos as per usual .

 

[Djdom56]

Glutes are fine , it felt more like an active recovery day for them . Traps however, not so fine

 

[Djdom56]

12/03/2013

Mock meet

Squat
180kgx1
190kgx1 PB
195kgx0 Ass to grass rep, like, 3-4 inches below parallel. Fear may have gotten the better of me .

Bench
100kgx2
110kgx1
- Weird pec/neck thing is playing up so no benching . It's frustrating because everything before the 100kg felt awesome, it was like I was benching nothing .

Deadlift
200kgx1 Still slow
210kgx1 slow
225kgx0 goddamnit!

Oh well new squat pb. I think I would have got it if it wasn't for the depth. Bench is annoying but I have physio on Thursday so hopefully I can get it sorted then. Deadlift still needs some work but hey-ho.

Vid to come tomorrow along with those from saturday .

 

[Djdom56]

Thanks Bros!

 

[Djdom56]

LiE: No, I've just come to the end of a block of training and I 1) need a deload and 2) need to test how it worked.

Next block is only two weeks long so there will be more to come soon .

Didn't bother with the other videos because they were crap .

FF, yeah it sucks but it'll be fixed soon hopefully.

Just realised that is possibly the nicest my squats have looked

 

[Djdom56]

That was why I went for 195kg but then messed it up but kissing the floor with my ass :/

 

[Djdom56]

Ha, I've never seen that before . It was five years before I was born though so I'm not surprised . I also like the idea of having walkout music but I am not sure how I feel about it being related to toilet cleaner