Dom's Training Log

LiE · 31 Jan 2013 at 13:35

Djdom56 said:
We have Caffeine Pro from MP. I'm sure you would be welcome to borrow some for the day if you don't have any.

Cheers Dom. I'm trying to plan my eating for the day. I weight 81.7kg in the morning so I think I can safely have a morning shake before heading over. I'm thinking after weigh-in another shake then the pre-workout while warming up for squats.

Edit: Bought some caffeine so should be good if it comes before comp day.

LiE · 31 Jan 2013 at 20:35

Here's what I'm thinking so far.

7am: 80g oats, 40g whey, 5g MCT, 1.5g beta alanine
10am: 20g dextrose, 20g oats, 30g whey
Pre-squat: 5g leucine, 5g creatine, 2g beta alanine, 3g taurine, 220mg caffeine, 5g MCT
Through-out: 2ltr bottle of xtend

Need to think of something to eat between squats and bench.

icecold · 1 Feb 2013 at 18:42

I think there are a few important factors to consider for comp day eating:

1) don't underestimate how hungry you'll be

2) eat food that you like

3) don't get bloated!

4) bring enough food for a backload after our bis/tris/abz session post comp*

*not at all serious, especially if you're coming to the all you can eat place!

LiE · 1 Feb 2013 at 18:46

I'm planning to cook some of those protein cookies Kai posted in the gym rats thread, they look ideal for snacking. I will probably have some of that before lifting instead of another shake to avoid bloating.

Djdom56 · 1 Feb 2013 at 19:31

Eating between squats and bench is in my opinion the best time because I find that any boating affects me a lot less on bench since in not using my core as actively.

My day will probably look something like this:

7am: 20g oats, 60g whey, 5g creatine, 10g glutamine, coffee, 10g MCT, some other bits and bobs
Straight after weigh in (9.30am ish): 20g dextrose, 20g whey, banana, 10g MCT, 5g creatine
Before squat: 5g taurine, 5g beta alanine, 10g bcaa, 400mg caffeine, L-OAKG
Before bench: pasta salad with chicken, banana, 10g MCT
Before deadlift: 5g taurine, 5g beta alanine, 200mg caffeine, L-OAKG
Post comp: all the food.

icecold · 1 Feb 2013 at 19:34

Gains

Delvis · 1 Feb 2013 at 19:39

Fuarrrr, may as well go fasted

LiE · 1 Feb 2013 at 19:46

400mg caffeine + OAKG fuuaarrrkkk!!

Djdom56 · 1 Feb 2013 at 20:00

I was contemplating 600 but I thought that would be too much when I need some before deadlifting as well

.

LiE · 2 Feb 2013 at 15:50

lol 600! You'll be buzzing off your **** on 400.

Djdom56 · 13 Feb 2013 at 00:37

First session back on the new routine.

Didn't feel up to it last night so went today instead.

Paused Squats
GM with barx10, Squat with barx10
60kgx10
60kgx5 w/ pause
60kgx5 w/ pause
100kgx5
120kgx2
140kgx3 felt a little tough but not hard enough to make me drop it
140kgx3 easier :confused:

140kgx3 harder, more sensible
140kgx3 easier again. Goddamnit
135kgx3 token set fed up of doing it now

Comp Bench
barx20
60kgx8
80kgx5
90kgx5
100kgx5 Arse came up on the last one but it was much easier than it has been in the past.
97.5kgx5
97.5kgx5
97.5kgx5
95kgx5

DB Bench Not done this in a while so it was a little messy
25kgx8
32.5kgx6 Very easy
40kgx5+f Not so easy

32.5kgx5 easy
32.5kgx5 not bad
32.5kgx5+f

Weird fatigue pattern on this showing I'm not used to it.

Paused DL
barx10 RDL
60kgx5
100kgx3
140kgx1
160kgx4
160kgx4
150kgx4

Machine Row SS Low Face Pull
90kgx10/140lbx12
90kgx10/140lbx12
90kgx10/150lbx12
90kgx10/150lbx12
90kgx12 + 1sec pause and slow negs on last few/160kgxfailure (around 16)/120lbxfailure (14ish)/80lbxfailure with 1sec pause (18 or so)/40lbxfailure with 1sec pause (20ish)

That's what I call back volume :cool:

Ab Wheel SS Stir The Pot
BWx8/BWx8 (x4)

Shorter rests than I'm used to, but not even close to Steedie's short rest

. Session done in just under 2.5 hours followed by 20-30mins of stretching. Feelsgoodman.jpg

Training again tomorrow so I went a little easy on some of the volume, however it was the best session I have had in a very long time.

Djdom56 · 13 Feb 2013 at 00:48

Lol!

Roughly 24302kg moved in that session, not including BW stuff. HA!

LiE · 13 Feb 2013 at 08:20

All kinds of paused! Lovely.

MoNkeE · 13 Feb 2013 at 08:33

Djdom56 said:
Shorter rests than I'm used to, but not even close to Steedie's short rest .

So just a "quick" 10 minute chat between sets?

Good volume bro

Delvis · 13 Feb 2013 at 08:54

Sick.

Literally, sick!

Steedie · 13 Feb 2013 at 08:55

Mirin the session brah!

How were the legs after Friday by the way?

Syla5 · 13 Feb 2013 at 08:59

damn! that is some crazy tonnage man.

Djdom56 · 13 Feb 2013 at 13:51

Legs were ****ed

.

Like Ice said it was the worst DOMS ever, he definitely seems to have suffered a little more than I have, so I count myself lucky

. Still feeling it now

.

Ha! No the rests were 3-4 mins max. That is about half the length that they have been before. Steedies workout last week was awesome, it has made my normal workouts so different. Cheers brah even though it hurt like hell!

Deads tonight which is going to be a little tough with the fatigue from yesterday but it'll be fine. Thankfully no benching since my pecs are runied

.

Delvis · 14 Feb 2013 at 08:50

Hey Dom

Emailed you last night, it's the email you was using prior to the mini meet so I presume it's correct

x

Ultra_Extreme · 14 Feb 2013 at 10:44

Delvis said:
Hey Dom

Emailed you last night, it's the email you was using prior to the mini meet so I presume it's correct x

Delvis whilst we do mostly ignore you and avoid you anyway, do you not think right now Dom has other things on his mind apart from why you dont even lift? Jeez man.