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Dom's Training Log

Deception

Deception

Deception

Soldato
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Nottingham
or if you have the room (or cheap as I am), could always use a Dumbbell or Barbell too. Although I don't know how much of a difference it would make as the ways above involve the weight on your and not in front of you (like with a DB or or BB)
 

Djdom56

Djdom56

Djdom56

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28/11/2012

Under massive time constraints last night so it turned into a session where my cardio was challenged more than my strength :(.

Deadlifts
180kgx4
190kgx4
195kgx4

OHP Strict until I couldn't do it any more, then more like push press.
40kgx8
50kgx8
60kgx6
60kgx6
60kgx6
60kgx6
60kgx6

RDL Beltless
100kgx10
140kgx6
140kgx6
140kgx6
120kgx16

BORs Long time since I have down these so I just went for volume
60kgx12
70kgx12
70kgx12
70kgx12
70kgx12


Missed out BSS and some core work, not the end of the world.
 

Djdom56

Djdom56

Djdom56

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Not been very good at updating this, whoops.

Nothing very interesting has happened with training since the last update, some squats and some bench. I've also been fighting off flu or something flu-esque which has been really impacting my training, sleep and diet :(.

Last night's training was fun though...

Deads
200kgx3 PB
210kgx3 Also PB :D. I was going to do some drop sets of 200kg but I got one rep and decided to leave it, I probably shouldn't have been training at a high intensity but it felt good on warm ups so I though I might as well.

Deficit BSS
15kgx6
20kgx6
25kgx6
25kgx6
25kgx6

OHP With neutral grip bar! Feels weird but good :p.
43kgx6
43kgx6
53kgx6
53kgx6

RDL Beltless
110kgx8
130kgx6
130kgx6
130kgx6 Paused and straps
130kgx6 same

Kroc Rows
40kgx20x2

Machine Row
60kgx15x2

Paused RDLs are literally the best thing ever, hands down, no competition :p. First time doing them and I can already tell they are going to have a very good affect for me. You have to keep crazy tension in your glutes and hammies to stop yourself dropping the weight but you also need to have huge amount of tension in your core which is the best thing about them for me. The first set was me pausing them myself but I did another with Ice calling them out to me the same way we do paused DLs.

Deadlifts were awesome, the 210kg set is a little messy but who cares, it's not that bad and I am ill so I'm not bothered by it at all. The 200kg was crazy easy, not the quickest but it didn't feel heavy at all so it was probably just something to do with me being ill.

I love the new bar, it really changes OHP for me because I have such weak shoulders. It requires a lot more stability and it feels great in my back.


Video:

The RDL vid is taking an age to upload so I'll put that one up later ;).
 

LiE

LiE

LiE

Caporegime
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Location
Milton Keynes
Epic lifting Dom, your form is still impeccable for such a high weight, it amazes me.

Paused RDLs sound super sexy, I'm gonna have to do them them for a deep burn.
 

Djdom56

Djdom56

Djdom56

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Well that was ridiculous, it took so long to upload :mad:.

In the second set with Ice counting the pause they were a little longer which worked better. Also the exciting dismount of the non-paused is because my grip was going, you can see me drop the 5th rep a little at the top :).

 

Djdom56

Djdom56

Djdom56

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Don't act like you don't love it!

:D

Deception: As always start off light, maybe with an empty bar . Some people prefer nothing but I like having something in my hands. Then get yourself braced at the top with your feet screwed into the ground and your butt switch on. Then keeping that tension of feet screwing into the floor (very important) push your hips back and start to lower the bar. You want to have your centre of gravity to stay over your feet and the easiest way to do this is to try and keep the bar on your legs.

I'm sure your hip hinge is fine but if in doubt get a video up, feel free to put it in here if you want :).

Also watch this:

It explains it very nicely :).
 

LiE

LiE

LiE

Caporegime
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Posts
25,828
Location
Milton Keynes
Syla5 said:
Nice RDL's dude they are just smooth... Jealous of the hamstring flexibility you got dude :(
Click to expand...

Having done them tonight, you'd be surprised how deep you can get too. As Dom said, screwing your feet into the floor and keeping the glutes on is key, and I find allows for deep RDLs.
 

Djdom56

Djdom56

Djdom56

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Your welcome! :D


Tonight's training:

Absolutely ragged from Wednesday. My quads feel like they have been stabbed and my hamstrings just are working :p.

Squats
140kgx4
145kgx4
140kgx4
137.5kgx4

Wide Grip Bench
100kgx5
97.5kgx5
97.5kgx5
95kgx5
95kgx5

Back Work
- Neutral BORs
63kgx10
73kgx10
83kgx10
83kgx10
73kgx10
-TRX Inv. Row
BWx15x3
-Reverse Flies
20lbx15x3

Neutral Grip Bench
60kgx8x2 Wide grip
60kgx8x2 Narrow grip


I hurt now, I just want to go to bed but I have not met my food requirements for the day so I have to eat :(.

I hate this block of training, I can't wait until I get back down to low reps :).
 
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