Dom's Training Log

Ha ha, it's fine :), I was going to email him soon anyway.

Delvis, I will have a think over the next few days and I will get back to you in a bit. Don't worry the email is still in use ;).
 
MoNkeE said:
Good guy Dom.jpg
Click to expand...

I am pretty ****ing awesome :p

srs ;)


Trained today, was too fatigued yesterday. Valen-bro day.

14/02/13

Deads
200kgx3+f
190kgx4
Too fatigued to do more, hopefully I will be able to squat tomorrow.

DBSS
10kgx10
20kgx6
25kgx6
25kgx6

Behind The Neck Push Press
60kgx6
70kgx6
80kgx6
90kgx3
100kgx0 :(
First time doing these properly so it wasn't the most affective but I enjoyed them. I think I will play around with these and front rack PP which I am not good enough at for the moment to get a decent workout from.

Paused RDL
100kgx6
120kgx6
120kgx6
120kgx6

Front Squat Super setted with the 120 RDLs
60kgx8x3
Just learning it really but adds an extra something to the anti-flexion requirements of RDLs

Snatch High Pull
60kgx5x3
Raped my traps these

Pullups
Bwx8x3

So tired. Hamstring and adductors are ruined from Tuesday so there was just no power coming from them. Decided there was no point smacking my head against the wall with it so left the deads where they were.

Added some non-usual thing like the fronties and the snatch pulls just for japes but it they were probably a good thing. I'll do some kind of front squatting most days I think, just so I can familiarise myself with the movement more.

A big goal this cycle is to start to make my core indestructible so there is something core related every day, front squat help with this nicely.
 
Oooooooh... Snatch second pulls? Nice.

I'd love to see what you and ice would do (and UE, too) with some heavy second pulls on snatch and cleans!
 
Yeah it wasn't that impressive, it mostly just hurt :p

I've got a casual goal of being able to snatch 100kg and C+J 140kg by the end of the yeah. Knowing me I won't do anything about it but hey, it's there if I want to :).
 
I definitely need to come up and train with you guys come summer xD

Only issue will be I suspect you'll end up ruining my legs and make it dangerous for me to drive home xD

Looks like a fun session Dom :)

kd
 
Yesterday's session

Comp Bench
100kgx5 arse stayed down this time ;)
97.5kgx5
97.5kgx5
97.5kgx5
95kgx5

Paused Sq
150kgx2
160kgx2
155kgx2
155kgx2
150kgx2

DB Bench
30kgx6
37.5kgx6x4

Paused DL
160kgx3
Worked up but had nothing in me, almost passed out on the last rep and had to sit down so a while after

Machine Row
90kgx10xsome

Rollouts SS Body Saw
BWxsomexsome


Really didn't have a good time yesterday. I've definitely managed to pick up a virus and it decided to kick me in the face at the gym. Feel like ass today. No gains.
 
Not every session, just Mondays at the moment. However, yes it does.

Despite the discomfort of yesterday I am pleased with the bench and the squats. Hopefully I will feel a little better for deads tomorrow. Looking forward to using the new bar :).
 
20/02/2013

Deads
200kgx3x3
190kgx3

Behind the neck PP
60kgx6
70kgx6
80kgx6x2

RDL
100kgx6 Paused
120kgx6x2 Paused
140kgx6 Paused
140kgx6x2 No pause

Fronties
60kgx8x4

Low Face Pull
140lbx10x4
140lbx20

Still feel like aids. Everything got me out of breath, even doing 60kg deads :(.

Something in my shoulder is a little tight so the PP wasn't very nice. Lots of rolling pec after the session.

Deads were frustrating, they felt so slow and horrible yet they still moved reasonably well, even after a dodgy set up on a couple of the reps. I'm tempted to make a few changes to my programming to try and fix this, we'll see.

Need to get rid of this ****y thing!
 
Its sucks the balls this does!

I'm definitely changing my deadlifting a little for the rest of the cycle. Basically I'm taking everything down a notch so that I can learn to generate a lot more speed since every rep last night was a grind all the way through. It shouldn't be like that, not a 200kgx3. The reps will be staying the same but the weights will be lighter for everything. For example, a day where I have programmed 3s at 95% of 3RM will change to something more like 3s at 80-85% of 3RM. This will be the same for the next 5 weeks of deadlifting, excluding mock meets.

LiE: Unfortunately neither me nor my brother can compete in April. We are working out the next one we can do but it may be just a very informal (might not be part of a fed) local one. It's called towns vs gowns and it would be residents of the uni vs residents of the city. It might be, if you wanted, that you could come down anyway as a guest lifter :). We will let you know any changes of plans about future comps. Also, got the email, thanks :).
 
That's cool Dom, thanks for the heads up. I wasn't completely sure about competing in April anyway, I want to make some nice gains on my lifts and work on that deadlift like yourself. Keep me posted on the uni one, sounds interesting!
 
Damn good session!

22/02/2013

Squits
150kgx4
155kgx4
160kgx6 Boom new rep PB! Just felt like doing more, surprised at how easy this was. Feeling good man!
157.5kgx4
157.5kgx4

Wide Grip Bench
90kgx5
97.5kgx5
100kgx5 Boom new PB
95kgx5
95kgx5

3ct Paused Bench
90kgx5
92.5kgx5
92.5kgx5
90kgx5
90kgx5

Machine Row SS Low Face Pull
90kgx8/140lbx10
90kgx8/140lbx10
90kgx8/140lbx10
90kgx10/140lbx12
- Really like this combo but I should try and find a little more variety :p

DBSS
BWx8x2

Really pleased with that session, especially after the last week. Bout time I had some gains.

More stuff planned for tomorrow :).
 
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