Dom's Training Log

Djdom56 · 10 Dec 2012 at 23:02

Finally a good session after all the **** ones!

Paused Squat
140kgx2
150kgx2
147.5kgx2
145kgx2
142.5kgx2

Comp Bench
100kgx5 PB (I've put this up before but there was a rest pause between 4 and 5)
95kgx5
95kgx5
95kgx5
95kgx5

Chest Supported Row
60kgx10
70kgx8
85kgx10
85kgx10
90kgx10
90kgx10

Paused DB Bench
35kgx6
35kgx6
35kgx6

Paused DL
180kgx3 PB

175kgx3 super long pause

170kgx3 again super long pause

x2

Rope Pull to neck
140lbx12
180lbx10
180lbx10
180lbx10

It's been a long time since I had a session when I came away this happy so this was good. I'm absolutely ruined now though

. Paused DB Bench is new and fun, hits your chest a lot more. Row is starting to take shape a little better now, strength is coming through in the right areas which is nice although still a lot of work needed. I need to stop being such a phaggot when it comes to moving heavy things!

The week of 5RM continues with deads on Weds

.

Chong Warrior · 10 Dec 2012 at 23:16

Ooooossshhhhhh! That's a lot of weight to shift in one session.... nice, I'm a fan of your work

LiE · 11 Dec 2012 at 08:09

Epic session Dom, soon you'll be pausing everything!

Djdom56 · 11 Dec 2012 at 10:22

Thanks chaps, I'm very pleased with that session. Things have felt off since the comp but that was the first day when everything felt good

.

Ha ha, it's looking that way isn't it, don't know why everyone isn't

.

Andrew Howell · 11 Dec 2012 at 10:30

Congrats Dom. Very good work done by you and I hope your next session will be better than this session.

Djdom56 · 11 Dec 2012 at 10:44

Are you a real person?

LiE · 11 Dec 2012 at 10:45

He doesn't talk like a real person *stares*

Djdom56 · 11 Dec 2012 at 10:58

If he is, he is very nice

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LiE · 11 Dec 2012 at 11:00

Dom trust me your email so I can include you in the mail chain we have going.

Deception · 11 Dec 2012 at 11:21

Dom has hidden stalkers!

Djdom56 · 11 Dec 2012 at 11:51

Ha ha, yeah buddy!

LiE, me being a little thick. Do I write it in the box, or do I send it to your email?

Nvm, I think I got it

Steedie · 11 Dec 2012 at 12:58

Hey dom, guess what....

I only just found out you and ice are brothers, like this weekend...

Mind=****

LiE · 11 Dec 2012 at 12:59

lol steedie. Trust me your email!

Steedie · 11 Dec 2012 at 13:00

LiE said:
lol steedie. Trust me your email!

Done

Djdom56 · 11 Dec 2012 at 13:19

LiE · 12 Dec 2012 at 12:23

Tried the screwing your feet into the floor on the RDLs and it was amazing, does it work for squats too?

mrthingyx · 12 Dec 2012 at 12:37

LiE said:
Tried the screwing your feet into the floor on the RDLs and it was amazing, does it work for squats too?

Appreciate the question wasn't to me, but I've just been taught this with my squats.

Yes. It helps. A lot.

Feels strange at first, but when it works it's awesome.

LiE · 12 Dec 2012 at 12:44

I was thinking about it and it occurred to me it's a pretty important que. If I don't screw my feet into the floor my legs have a lot of slack in them. When I do a squat my legs don't have much tension until I hit depth whereby I then try and create that tension. I haven't tested how it affects my squat but I have a feeling it will be more controlled.

It's probably why I struggle to recruit the glutes in the hole.

Deception · 12 Dec 2012 at 13:11

I can't wait to try this tomorrow for my Deadlift/RDL session. I think that's what I might of been missing too.

Thanks for the great vid dom, will be reporting back!

Djdom56 · 12 Dec 2012 at 15:27

Mrthingyx is right it will definitely work. It should be done all the time on every single lower body movement, even single leg stuff. That is very hard to do because it's not about twisting all over the place! It's more is about how the tension it creates is important in the hip.

That was a rubbish explanation

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Watch this:

Yeah I think you are on to something there LiE. We will have a play around on saturday and see how things go.