Dom's Training Log

Yesterday's session

20/04/2013

- Copious amounts of warm up: rolling everywhere, stretching everything, mobility drills, etc

- Snatch based warmup: "Klokov Press", snatch grip RDL, hang snatch pull, hang snatch, over head squat. (All done with bar)

Snatch Complex
- Snatch Pull + Hang Snatch + 2x OH Squat
30kgx1
40kgx1
40kgx1
50kgx1
50kgx1
60kgx1

- Clean and Jerk Based warmup: hang clean pull, hang clean, OHP, jerk. (All done with bar)

C&J Complex
- Clean Pull + Hang Clean + 2x Front Squat + Jerk
40kgx1
40kgx1
60kgx1
60kgx1
70kgx1/Failed the jerk

Very fatigued so dropped the complex, but I wanted to have a go at some more cleans.

Clean
70kgx1
70kgx1
80kgx1
80kgxf :(


Not surprising that I was very tired but you know, it is what it is :).

I enjoyed the complex, pilfered it from MDUSA :D. I meed more skill work though so I may play around with some during the week.
 
Fatigue...


22/04/2013

Paused Squat
140kgx4
135kgx4
135kgx4
132.5kgx4

Comp Bench
95kgx5
97.5kgx5
95kgx5
95kgx5
92.5kgx5

Paused Deadlift
150kgx4
160kgx4
165kgx4
155kgx4

DB Bench
30kgx6
35kgx6
40kgx6
35kgx6
35kgx6

Machine Row
90kgx8
90kgx10
90kgx10
90kgx12

High Bar
100kgx6
110kgx6
120kgx6
120kgx6
100kgx8


Good god I am tired now, 2 mins rest is killing me. It took me almost an hour and a half to warm up today, everything was so stiff.

I've decided to do a little oly skill work everyday after my warmup but obviously today I didn't get chance to.

Fatigue...
 
Feeling real good today. God knows why but I am in no way complaining :p.

Did an hour of yoga this morning. I suck balls at it but it was good fun and feels great. I can definitely recommend ;).
 
All kinds of feels!

The combination of isometric muscle activation and stretching felt really good. I can't think of another way to describe it, it just felt good. :)

I would recommend looking at some bits on the interwebs, I don't have any links I am afraid but I will have a look around, you would be able get a good feel for how it all works and whether you like it or not that way.
 
24/04/2013

Deadlift
180kgx5
175kgx5
170kgx5
165kgx5
160kgx5

Power Shrugs
160kgx6
170kgx6
180kgx6
180kgx6
180kgx6

Good Mornings
60kgx8
70kgx8
80kgx8
80kgx8
80kgx8

Slow negs on deads, two mins rest on uree thang. Nice and easy, good hammy swole. Some mildly irritating trap DOMS today.
 
26/04/2013

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


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

Machine Row SS SA Cable Row
80kgx8/120lbx12
90kgx6/140lbx10
100kgx6/140lbx10
100kgx6/140lbx10
NG - 85kgx6/120lbx12


Joocy.

Pretty fatigued. Did some stretching to aid recovery and had a nice hot/cold shower which felt nice.

Oly stuff tomorrow. Bit of snatch and some C&J, also got to fit in some benching that I missed out today.

450+g Backload incoming :).
 
My stance hasn't been super wide for over a year now. I was playing around with my stance a little yesterday but that looks about right to me, if it is narrow it will only be about an inch narrower.
 
27/04/2013

Neutral Grip Bench
80kgx6
82.5kgx6
82.5kgx6
80kgx6
80kgx6
80kgx6

Oly Stuff
- Tech based stuff: hang high pull, hang snatch, OH squat. Bar only
- Complex: 2x hang high pull, 2x hang snatch, 2x OH squat. 30kg
- Better hang snatching, more learning skills acquired! 40kgx2x4

Fin.
 
Sweet, cheers brah.

Agreed, hip extension is missing somewhat. I said to the guy you can hear talking in the background (he was doing some very informal coaching with me) that I thought the first was better, discounting the receive, because my hip extension was a little better. He agreed but said that all things considered the second was better.

My main focus that day was speed under the bar so although there are discrepancies which are definitely a thing, I am ok with them for now. I am going to be doing this a lot more frequently, beginning of most day's training, just doing some tech work. I won't be aiming to hit any particular weight but reaching a specific level of technique, if the weight is good then it is only a bonus.

Many thanks man, really appreciate the feedback :D.
 
29/04/2013

Snatch Techy Stuff - Bar Only
- Hang High Pull, 3x3
- Hang Snatch, 3x3
- OH Squat, 3x10

Comp Bench
105kgx5 BOOM BITCHES! PB :D
100kgx5
100kgx5
100kgx5
100kgx5

Paused Squat
140kgx4
140kgx4
135kgx4
135kgx4

Paused DL
160kgx4
155kgx4
150kgx4

DB Bench
35kgx6
35kgx6
35kgx8
35kgx8

NG Rows
80kgx8
85kgx8
85kgx8
85kgx8
85kgx8

High Bar Squat
120kgx6
120kgx6
120kgx6
100kgx9


Fatigue. Pleased with the bench. Everything else was good but nothing special :).
 
Wednesday's session.

01/05/2013

Deads
180kgx5
190kgx5
180kgx5
180kgx5

GMs
80kgx6x4


Tried some OHP as well but shoulders were a little tight so didn't bother because we were tight on time anyway.

Pleased with the deads, feels like they are coming back from the darkness :p.

 
Mrthinyx: no it was just that it was free when I was doing it :). It is a piece of **** that cost over a £1000 and is pretty much useless for any real amount of weight. it is nice to have another rack in there so that the ***** have somewhere to curl but it would be much better if it was a decent bit of kit.

LiE: Yeah for my high bar I do and I will for fronties when I get into doing them. Ice and I had a discussion about it and it seems obvious to use them if you can because you can still improve ankle range, as a I am doing, but wearing them make the reps so much cleaner. My high bar without them looks pretty similar really, but the forward tilt out of the hole is exaggerated more.
 
They are on my list for purchases this month I think. With me wanting to do more oly lifting they are going to be a necessity. £90 isn't all that much
 
03/05/2013

Squats
155kgx5 easy
162.5kgx5 PB
167.5kgx5 PB still more there, no need to take it further though
160kgx5 Ok tired now :p

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

NG Rows
90kgx10
90kgx10
90kgx12
90kgx12


Videos to come soon.
 
Thanks chaps, still working on these bloody videos!

I was tempted to go for something heavier but I have a mock meet on Monday so I do have any need to do anything heavier :p.

I reckon 175kgx5 was there but it wasn't supposed to be maximal work. Next cycle is going to be very similar but I might throw in a max effort 5 just for LOLs :). I'd like to think that I can get 180kg+x5 next time I try :).

Yesterday was the last day of my higher volume/lower intensity block. Deload next week along with a mock meet and then on to my lower volume/higher intensity block for a few weeks.

I like the structure of this cycle so I will keep with it for a while. It will be interesting to see how it affects meet performance. It could be that the first block of the cycle isn't specific enough for competition day but I think it will probably be fine.

Great gains are going to be had.
 
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