Dom's Training Log

[Djdom56]

So you were saying it was better than mine...just because?!

5x40kg herewego.gif

Mostly but it probably is

I know I've done 3x40kg but I'm not sure if I even went higher. I might try a 1RM chinup tomorrow


Syla5, Kroc Rows are probably not the best thing to video because the form isn't meant to be strict on it. I tend to be strict until I fail and then degrade the form a little to finish off the reps. It normally ends up being about 15-20 strict and the rest can be anything from a little twist to looking like I'm trying to start a lawnmower .

 

[Djdom56]

Coincidently Eric Cressey was also thinking about rows

 

[Djdom56]

2/11/2012

Squats
140kgx3
150kgx3
147.5kgx3
147.5kgx3
145kgx3
145kgx3

Paused Bench 3ct
90kgx4
87.5kgx4
87.5kgx4
87.5kgx4
85kgx4
85kgx4

Paused Deadlifts
140kgx3
160kgx3
160kgx3

Chinup
+20kgx8
+30kgx5
+40kgx3
+60kgx0

Cable Row
90lbsx20
100lbsx15
120lbx15

Pullups
3x10xBW


Absolutely knackered yesterday, there was meant to be more done for deads but I couldn't be arsed also didn't help that despite eating just before the gym I was really hungry all day :/.

Chinups were just a bit of fun really, the 40kg was easy and I would have done more but I wanted to see if I could get 60kg .

In my mind lots of back work makes up for not doing enough deads . Also didn't do my core work yesterday but I'll just do that at home tonight, it's not a big deal. Squats and bench felt great today so I'm hoping I may be able to add a few extra kgs to the total at west mids in a few weeks.

 

[Steedie]

Squats and deads in the same session?!

You monster!!

 

[LiE]

lol Dom you nutter. +60kg chin up attempt, madness!

 

[Djdom56]

Gotta get that der specificity brah! It does suck though. This week and next I have a variant everyday .

Ha ha, a little almost got it though...


No, no I didn't

The 40kgx3 was pretty easy though I reckon I could have had 5 .

 

[Djdom56]

Today's session felt awesome but we were at the gym for much too long :/.

Paused Squats
140kgx3 Technically a PB but I have never really done heavy triples before so I don't think it counts
140kgx3
135kgx3
132.5kgx3

Comp Bench
100kgx2 PB
102.5kgx2 PB
105kgx2 PB
100kgx2

DL + 6 Chains
180kgx2 Same as paused squat, kind of a PB
170kgx2
170kgx2
170kgx2

Dips
BWx10
20kgx5
30kgx3
45kgx3
35kgx3
40kgx3

Back Work
- This got a little complicated. It was supposed to be Pullups and rope pulls but I decided since my lats are so strong there is no point in me doing pullups. So I changed to a strict DB row with my chest supported and trying to maintain a very specific movement path and joint angles, and a small count of 3 at the top of each rep, all done in a superset with the rope pulls.

-10xBW Pullups Changed my mind after this

Chest Supported DB Row
20kgx10
15kgx20
10kgx20
10kgx20

Rope Pulls
100lbx15
120lbx20
120lbx20
120lbx20

Rollouts
BWx10
3x10 +2 Chains


Squats went well, the counts were a little quick on the first set so I did another at the same weight.

Bench was awesome, I don't think I have ever had such a good bench session.

Pulls with chains are awesome but incredibly fatiguing.

Only just realised how much volume I did on dips .

The whole palava with the rows is because my lats are much too strong when compared to the rest of my back (pic below for reference, all be it not a very good one), I spent a while playing around with the angle of my elbow and the potitioning of my scaps and I think I have found something that works quite well. They weren't in any way max effort but you can see a huge difference in those rows when compared to the Kroc rows.






First Squat set:

 

[Delvis]

Sick session!

Your backs wide as sin, something I need to work on really

 

[Djdom56]

Wednesday's session, a little late updating .

7/11/2012

Deadlift
200kgx2 PB
205kgx2 PB
200kgx2
180kgx1 Just to try and generate some speed, I was going to do more but I couldn't be bothered

Wide Grip Bench
100kgx3
100kgx3
100kgx3

Squat + 6Chains
120kgx2
130kgx3
140kgx1
140kgx1

Bit of a odd session really, there was assistance stuff but I neglected to write it down so I can't remember what it was . The deads tired me out fairly well and the the wide grip was just weird, the first set was a little tough but not a top set so I did another at the same weight and it was really easy, but then in between set 2 and 3 my pecs seemed to get extremely fatigued . Oh well still a PB.

I still haven't quite judged the difference in weight with the chain squats because the 120kg and 130kg were pretty comfortable but the 140kg was hell .

 

[Djdom56]

Today's sesh:

9/11/2012

Squat
160kgx2
165kgx2 = PB but I haven't been nearly this strong for a long time and I have also changed my style since then so YAY!
160kgx1 Set up wonky so only did a single
160kgx1 Ok, now I'm just tired
150kgx2

Long Pause Bench
95kgx3
95kgx3
92.5kgx3
92.5kgx3
92.5kgx3
92.5kgx3

Strict DB Row SS w/ Cable Row
12.5kgx10/80lbx12
12.5kgx20/100lbx15
15kgx15/90lbx15
15kgx15/90lbx15
15kgx22/90lbx20

Arnold Press
20kgx10
27.5kx6
30kgx6
30kgx6
30kgx6

Also did some gay stuff on my shoulders and some token core work.

The strict rows absolutely rape me, it just goes to show how strong a dysfunctional system can be though. I'm very happy with the squats, I didn't go any higher because I was pretty tired sand my hip flexors were getting a little ropey (also the reason I didn't do my paused pulls but I'm doing them tomorrow) but as you can see from the vid the 165kg isn't even slow.

 

[Djdom56]

12/11/2012

Mock meet at 90%

Squat
160kg very comfy, about 3 inches below depth and a no psyche-up PB

Bench
115kg All time PB, although I don't think I'll get much higher in comp

Deadlift
200kg again very easy, probably could have pulled more without it being too heavy but I just didn't need to


Tomorrow is the last session before the comp. It doesn't really consist of much, just some Westside style speed work so 70% or less for no more than triples but I'll probably be doing doubles and singles. Bench will be a little heavier than that but not a great deal.

 

[Syla5]

Insane lifting mate, good luck with the comp.

 

[Djdom56]

Thanks man. I'll be sure to keep everyone here updated with a blow by blow, should be a fun day .

 

[Djdom56]

BOOM!

9 for 9, huge comp PBs on each lift and all time PBs on each as well!

It was a good day .

Not really much to say as it is all there in the video but I am expecting big things from myself in the next few months. The heavier bodyweight was definitely a smart choice, but now I have to decide what happens at the British next year.

I reckon I have another couple of kgs on each lift as well, especially the bench, should have gone higher .


Just as a measure of progress:
Squat - 15kg comp PB and 5kg all time PB
Bench - 15kg comp PB and 2.5kg all time
Deadlift - 15kg comp PB and 10kg all time

Last comp was nationals on Sept 9th and last 1RM session was 3 weeks ago for squat and deadlift but only 1 week ago for bench.

 

[Delvis]

Said in the ratz thread man, but great work

 

[LiE]

Awesome lifting Dom, nailed those lifts and made them look easy. You staying in the 83 class or was it for this comp only?

 

[Djdom56]

I'm not sure really about the weight. I'm too tall for the 74s so I'll end up in the 83s sooner or later but it's just when that is the question. The plan for the moment is to stay at this weight since the next big comp would be nationals so I don't have to make up my mind for another 6 months or so and the higher body weight will help me get stronger.

 

[Djdom56]

21/11/2012

Boring session today really, just on recovery mode after the comp.


Squats
100kgx6
120kgx4
140kgx3

Comp Bench
80kgx3
90kgx3
100kgx3

Then followed copious amounts of back work.

Pendlay Rows
90kgx5x4

Strict DB Row Stupid things make me feel like a girl
15kgx20x2
20kgx15x3

Rope Pull
100lbx20
120lbx10
140lbx12
160lbx12x3
100lbx20

Reverse Flies
15lbx15x4

Super Wide Pullups
BWx5x3


Then some curls and push downs for the ladies , and some other bits and bobs just to take up time.


New program starts next week .

 

[LiE]

What's the new program?

 

[Djdom56]

It's basically the same one I did last time, which is one I put together to solve my specific weaknesses. I don't think I need to change too much about it because I obviously got decent progress off the last one, but we will see.

I know that weakness off the floor when deadlifting is still there, but my sticking point on squats appears to have moved up slightly but I will just have to see how I get on because it may be such a small change that there is no point in me adapting my routine to it.