Dom's Training Log

[Djdom56]

Wednesday's session was kind of mess. I was up at 5am after 4 hours sleep at out all day visiting Manchester, got to the gym at around 8pm and was stiff as fuuuaarrkk. I tried to squat without much warmup and couldn't even get to half depth . This means I had to spend over an hour warming up.

Chain squats were on the cards for this night and for some reason my knees were feeling all junky from walking around literally all day so I stuck a pair of knee sleeves on that I borrowed from a bro. I don't think they were comp legal

Squats + Chains - 60kg of chains, again only a couple of links on the floor so I'm still calling it 60kg at the top. Probably more like 57-58kg.
120kgx1
140kgx4
147.5kgx4
140kgx4
140kgx4


Fatigue

 

[Djdom56]

Aaaand yesterday

30/08/2013

Deadlifts
190kgx5
200kgx5
190kgx5
190kgx5
190kgx5

Good Mornings
100kgx5
110kgx5
100kgx5
100kgx6
100kgx5
100kgx10

SA Cable Row
50kgx10
65kgx10
65kgx10
65kgx10

Bench
60kgx10
60kgx10
60kgx10
60kgx20
60kgx21

BOR
60kgx10
80kgx8
100kgx8
120kgx8
100kgx8
60kgx10
60kgx20
60kgx12

BRB, 91 minutes remaining

 

[Djdom56]

Ha ha, string brah, string

Yesterday's training:

31/08/2013

High Bar Squat - Slight pause in the hole
100kgx8
120kgx6
130kgx3
140kgx3 - Belted up from here just to reduce stress on my back.
140kgx3
140kgx3
100kgx6 no pause
100kgx6 only paused last rep

Front Squat - Again, slight pause
80kgx3
100kgx3
100kgx3
100kgx3

OHP
40kgx5
50kgx5
60kgx5
60kgx5
60kgx5
55kgx5
50kgx5
50kgx5

Then did total of about 30mins of various types of cardio. Did some skipping, some rowing and tried out a cross trainer (that was a weird experience, mostly got huge glute pump ).

I'll definitely take the squats heavier next week, for some reason I don't find high bar and front squat anyway near as fatiguing as low bar. This means I can get a huge amount done with them so hopefully I'll get some nice stress free squat gains. This week was just a feeler week for them really.

Also rearranged the gym a little more yesterday, moved the dumbbells back into a corner so that they don't end up all over the platform and under the bench. It still isn't great but it is better.

 

[Djdom56]

02/09/2013

Squats
170kgx5 PB
162.5kgx5
162.5kgx5

Bench
100kgx5 !!!!! Oh yeah! Pain free and bloody easy!
105kgx5 Boom! PB after basically not benching for a few months!
100kgx5
100kgx5
60kgx25 PB lol

Paused Deadlift
200kgx3 Another PB
190kgx3 Ok done now :fatigue:

Single Arm Machine Row
30kgx10
50kgx6
50kgx6
50kgx6

DB Shoulder Press
20kgx10
30kgx6
30kgx6
30kgx6

Machine Row
90kgx10
100kgx10
100kgx10
100kgx10

Making all kinds of gains!

 

[Djdom56]

Training 04/09/2013

Easier session last night, less volume which was nice. Got my own knee sleeves this time, from strength shop. They were very comfy and comp legal .

Squats + Chains - 60kg of chains
140kgx4
150kgx4 PB
155kgx3 PB
147.5kgx4

Glute Bridges
130kgx5
160kgx5
200kgx5
190kgx5
190kgx5
- First time doing these. Not for me, none of the sets were hard and didn't get any more activation than I do when squatting or deadlifting.

Neutral Grip OHP
40kgx6
50kgx6
55kgx6
55kgx6
50kgx6
50kgx6
50kgx6
- OH shrugs at the top of the sets

Neutral Grip BOR
60kgx8
80kgx8
80kgx8
80kgx8

Chin Ups
BWx8
BWx8
BWx8
BWx8

Little bit of tricep isolation after.

 

[Djdom56]