Dom's Training Log

Djdom56 · 14 Mar 2013 at 11:39

Ha ha, awesome!

13/03/2013

Squats + Chains (50kg ish of chains)
110kgx3x5

Deads + Chains (50kg again)
130kgx3x5

Ring Press Ups
BWx10x4

Easy session. Ring press ups are awesome. Chains are fun

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Djdom56 · 19 Mar 2013 at 00:05

First session in new block

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18/03/2013

Comp Bench
105kgx3
107.5kgx3
102.5kgx3
102.5kgx3
102.5kgx3

Paused Squat
160kgx2
155kgx2
155kgx2
152.5kgx2

Deadlifts + ~50kg Chains
130kgx3
140kgx3
140kgx3
140kgx3
140kgx3

Machine Row SS Rope Pull
100kgx8/140lbx10
100kgx8/150lbx10
NG - 90kgx8/170lbx10
NG - 90kgx8/170lbx10

Dips
20kgx8
40kgx4
45kgx4
45kgx4
40kgx6

Ring Pushups
BWx10x3

Djdom56 · 20 Mar 2013 at 13:20

Some tasty hammy DOMS from the chain pulls on Monday, shouldn't cause any problems for today though. More speed deads to come with a little higher loading than before, some squats + chains (need to change the amount of chains on there I think +~50kg is a bit much) and then some bench. With bench I am not entirely sure what to do, I have been focusing a lot on bottom range strength and now that is coming on nicely so I was thinking about doing either some chain or some banded bench. Decisions must be made.

Djdom56 · 20 Mar 2013 at 13:29

Bench monkey status: LiE

The other option is some board press which does sound mighty attractive

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Djdom56 · 20 Mar 2013 at 13:43

Also this isn't bench day, technically it's my deadlift focus day

However there is a loophole in the Bro Agreement, Chapter 7, Article B: When normal training doesn't allow for sufficient gains to the chest and tricep regions, frequency can be altered to allow for further gains to achieved.

Basically, er' day is bench day, yo!

:cool:

Djdom56 · 20 Mar 2013 at 15:33

Hammy DOMS have lessened dramatically since having a shower. I'll be fine

Djdom56 · 21 Mar 2013 at 00:00

20/03/2013

Deadlift
200kgx2
205kgx2
200kgx2
200kgx2
200kgx2

Board Bench
100kgx3
105kgx3
110kgx3
115kgx3
110kgx3

Squats + ~30kg of Chains
140kgx3
150kgx3
140kgx3
140kgx3

OHP
60kgx5
60kgx5
60kgx5

SA Cable Row
150lbx10
150lbx10
150lbx10
150lbx10

Power Shrugs
120kgx5
150kgx5
150kgx5
150kgx5

Deadlift is still annoying. Bench was new but good, idea what weight I could have handled so it was a tad messy. Squats were fine. Never done power shrugs before, I think I like them, today was very light so I'll try and push them a little next week.

Sleepxlots

Djdom56 · 21 Mar 2013 at 00:01

Wait a minute, something isn't right here? :confused:

I could have sworn there wasn't a double post here before? Strange :/

Oh well

Djdom56 · 23 Mar 2013 at 20:14

Short session today, didn't have time for everything. Got the important stuff done.

23/03/2013

Squats
160kgx2
180kgx2

3ct Paused Bench
100kgx2
110kgx2
102.5kgx2
102.5kgx2

Paused DL
160kgx2
180kgx2
180kgx2
180kgx2

BOR
60kgx10
80kgx10
80kgx10
80kgx10

Wanted more time for squats but I felt I needed the deadlifts more. Bench was nice but my pec/neck thing was griping a little. Squats were easy really so it's a shame I didn't do more. Deadlift were really nice, I'm very happy with how they went even though the weight was sub maximal.

Djdom56 · 23 Mar 2013 at 20:30

Pizza backload incoming HNNNNGGG

Also, turns out is a bad idea to superset paused dl and BORs. Don't do it bros, don't do it

Djdom56 · 23 Mar 2013 at 21:47

Twas not the smartest decision I have ever made but they were closing the gym and we had to rush

Djdom56 · 25 Mar 2013 at 23:24

Lovely session today, for the most part anyway

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Paused Squat
160kgx1
165kgx1
160kgx1
160kgx1
160kgx1

Comp Bench
107.5kgx1 Stupidly easy
115kgx1+f Damn. Just couldn't get it :/. Pec/neck being a **** again
110kgx2 Not too bad at all
110kgx2
107.5kgx2

Neutral Grip BOR
60kgx8
70kgx8
80kgx8
80kgx8
80kgx8
80kgx8

DL + ~50kg Chains
140kgx2 obamanotbad.jpg
150kgx2 hmmm?
160kgx2 ??
170kgx2 Very easy :confused:

180kgx2 WTF? Where did this come from?
170kgx2
170kgx2 Still easy

Dips
BWx10
20kgx6
40kgx3
50kgx3
50kgx3
40kgx6

Single Arm Neutral Grip Machine Row
30kgx10
40kgx10
50kgx10
50kgx10

Machine Row
70kgx15
70kgx15

Squats were nice and easy, very tight and clean

. Bench was a little annoying, everything felt crazy easy on the warmups but oh well, it is what it is. Deadlifts, what the blue blazes happened there! They were so easy and they were all quick! I have fiddled with my starting position slightly and my set up routine has changed slightly but this was silly easy. I got a vid and I'll get it up soon. The single arm machine row was awesome, I don't know why it was so much better than other single arm but it was awesome, my core took a hit with that

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Djdom56 · 25 Mar 2013 at 23:53

Video:

Only videoed the final set of 170kg but they were all very quick. Hopefully I will be able to repeat this on Wednesday

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Djdom56 · 30 Mar 2013 at 22:46

30/03/2013

Squats
180kgx2 First rep easy almost stacked the second because I am a boob :/
175kgx2
175kgx2
172.5kgx2

3ct Paused Bench
100kgx2
100kgx2
100kgx2
100kgx2
100kgx2
- No fuss really. First set was gash but then the rest were fine.

3ct Paused DL
180kgx2
185kgx2
180kgx2
180kgx2
177.5kgx2
- easy peasy

Machine Row
50kgx12
70kgx10
100kgx8
120kgx6
120kgx6
100kgx12
50kgx25

Leg Press
100kgx12
150kgx10
150kgx10
200kgx10

Djdom56 · 11 Apr 2013 at 16:18

A week of being a coach on a training camp in France, but I did manage a few oly sessions. Did 1 snatch session, 1 c&j session and one mixed session. Nothing major happened but I did get a few videos of my first real go at full cleaning. Pretty pleased, especially with the fact that it is in flat shoes and I am normally very weak in ankle flexion.

Djdom56 · 11 Apr 2013 at 21:14

It was a nice break from the norm but I am looking forward to getting back to smashing weight, starting Saturday

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Djdom56 · 12 Apr 2013 at 10:41

Thanks chaps!

Mrthingyx, I agree with all you have said. I haven't been able to get the pattern for cleaning right before that day and that is the first time I have done it from the floor. My weight distribution on my feet was something I was very aware of after the 75kg rep, when I receive it quite dramatically on my toes. I normally have access to some oly shoes which help to reduce this but I was doing it in flat trainers so I am ok with the small discrepancies that are there. Also that is is the most weight I have ever attempted, so yay, PB!

Djdom56 · 16 Apr 2013 at 10:51

So tired yesterday. First session on new routine, did not have a fun time

Comp Bench
90kgx5
92.5kgx5
90kgx5
90kgx5
87.5kgx5

Paused Squat
140kgx4
135kgx4
135kgx4
132.5kgx4

Paused DL
140kgx4
160kgx4
150kgx4
150kgx4

DB Bench
25kgx8
35kgx8
35kgx8
35kgx6
35kgx6

Machine Row
60kgx15
90kgx8
90kgx8
90kgx8
90kgx8

High Bar SQ
60kgx8
80kgx6
100kgx6
100kgx6
100kgx6

All that with crippling DOMS from the mock meet on Saturday made for not so fun of a day. Who knows, maybe I'm overtraining :rolleyes:

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Strangely feel ok today, bit ropey but not too bad.

Djdom56 · 16 Apr 2013 at 15:20

Lazy ****

It turns out I was lying when I said I was feeling ok today. Things are not good

, all the DOMS

Djdom56 · 21 Apr 2013 at 16:22

Forgot about Wednesday's session and didn't record anything :/. Who knows what went on!

Friday's session

19/04/2013

Squat
150kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx8

3ct Paused Bench
90kgx4
95kgx4
92.5kgx4
92.5kgx4
90kgx4
90kgx4

Machine Row
100kgx6
100kgx6
100kgx6
100kgx6

Neutral Grip Bench
60kgx8
80kgx6
85kgx6
80kgx6
80kgx6
60kgx10

Single Arm Cable Row
140lbx15
140lbx15
140lbx15
140lbx15

Holy volume Batman! My legs still hurt now, although that definitely does have something to do with the oly lifting yesterday

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Feelsgoodman.jpg

Last week was really tough, partly because of the mock meet on the saturday and then having to go straight into higher volume work but also because I am just not used to this kind of loading. I haven't had full recovery any day yet annoyingly but I am feeling much better about next week.