Dom's Training Log

Busy sesh

Paused Squat
150*2
155*2
150*2
147.5*2
145*2

Comp bench
102.5*4 pb :)
105*4 pb ;)
100*4
100*4
100*4

Dips
Bw*20
20*12
20*12
Bw*16

Machine Row SS Bent over row
100kgx6/60kgx10 x4

Face Pulls
140lbx12x3


Didn't have time for paused deads, not the end of the world, I need to be fresh for the speed work on Wednesday.
 
27/02/2013

Deads Going for speed here so well below maximal weights
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3

DBSS
BWx10
BWx10
Stability - 16kg KB overhead on the back leg side
16kgx6
16kgx6
Regular DBSS
17.5kgx6 Unusually easy
30kgx6 PB sweet :)

RDL
120kgx6 Very long pause (7 sec ish)
120kgx6 Very long pause
150kgx6
150kgx6

Jerk First time doing these still learning form
30kgx4
40kgx4
50kgx3
60kgx3
65kgx2
70kgx1
60kgx3

Fronties
60kgx8x3 Little ropey 'cause I was very tired

Machine Row
90kgx8
100kgx10
100kgx10
100kgx10

DB Row
32.5kgx12
32.5kgx12
32.5kgx12
37.5kgx12

Lat Raise Dem Dere Delts
10kgx20x3

Swole.

Some vids and pics that I will put up tomorrow.

Real swole.

Did about 30mins of rolling and stretching after.

Turn sideways to walk through a door type swole!
 
Two days worth, maybe one and a half.

01/03/2013

Squats
160kgx4
170kgx3+F :(, just missed it
160kgx4
157.5kgx4
157.5kgx3+F

Wide Grip
97.5kgx4
100kgx4
97.5kgx4
97.5kgx4
95kgx4
95kgx4

- Various row type stuff.

Hamstrings were ruined by Wednesday's session and I could feel them complaining when I was squatting. It was like they wanted to activate but just couldn't. 160kg felt nice and easy 170kg just didn't have the power.

Wide grips was fine, nothing special but I have a strange neck/pec problems which flares up when I bench. It gets really painful and basically stops me from doing anything else requiring upper body that day which sucks. It just needs some hammering with a ball or something but I just haven't gotten round to doing it aggressively enough.

02/03/2013

Olympic lifting day :)

Warmups
"Klokov Press" - barx10
Snatch Shrug - barx8
Snatch High Pull - barx8
Hang Snatch - barx5
OH Squat - barx10

Hang Snatch
40kgx3
40kgx3
40kgx3

Snatch
40kgx2
40kgx2
40kgx1
50kgx1
50kgx1

Time to Learn to Clean :D
Hang Clean - barx6ish, 40kgx5, 40kgx4, 50kgx2, 50kgx2
C&J - 40kgx1 Horrible rep


I'm not very good at cleaning, mrthingyx please teach me :(.

But seriously, I am knackered. Not my best decision to do some oly stuff after the heavy week I have had.

Yesterdays back load was about 380g, today I am on 430g :cool:. What up recovery!
 
Right then, shall we...


05/03/2013

Paused Squats
150kgx2
155kgx2
157.5kgx2
160kgx2 PB, sweet
155kgx2

Comp Bench
110kgx3 PB
112.5kgx3 PB Boom
107.5kgx3
105kgx3
105kgx3

Paused DL
160kgx3
180kgx3 =PB
170kgx3
170kgx3
170kgx3

Machine Row
90kgx8
100kgx8x3

Reverse Flies On a pec dec
20kgx10x3

Face Pull
140lbx10x3

Dips
25kgx6
35kgx6
40kgx6
40kgx6


Hmmm, delicious gains.

Really pleased with that. I reckon I could have ground out another rep on the deads but I wasn't going for max.

The squats were nice, I've definitely re-found the grove for my squats. Things are going to get very interesting soon I think. I've got a max effort triple on Friday so I am looking forward to seeing what I can get with that.


Gains.
 
Thanks chaps.

The only thing it was missing was some core work. I might get some in a little later.

I really want to get on some ring dips but I has no rings :(. FF where did yours come from?
 
Ha ha, yeah it's not bad is it! :D


06/03/2013

Deadlift
160kgx3x8
- Same again, just going for speed. Getting better

Jerk
50kgx3x4
55kgx3
50kgx3

Behind the Neck PP
60kgx6
65kgx6
70kgx8
80kgx6
80kgx6
80kgx6

Hang Snatch High Pull w/ the last rep as a little snatch
30kgx6x3
40kgx6
45kgx6
45kgx6

Neutral Grip Row
90kgx8x4

Cable Curl SS Cable Tricep Extension
40lbx12/50lbx12
50lbx12/60lbx12
50lbx12/60lbx12


Saving myself for Friday's squat session so no extra lower body work :).
 
Djdom56 said:
Thanks chaps.

The only thing it was missing was some core work. I might get some in a little later.

I really want to get on some ring dips but I has no rings :(. FF where did yours come from?
Click to expand...

They are Pellor Olympic rings - they're adjustable and good for over 200kg load. I preferred having adjustable, but tying a knot is no biggie either. I think I got them from amazon.
 
mrthingyx said:
Nice.

Have you tried using snatch/clean pulls for speed work? Really wakes those glutes up and gives serious ampage...
Click to expand...

I'm not quite competent enough off the floor to do them properly. I will have a go at the at some point when I can actually do them but I have a theory that they may not be quite specific enough to help my deadlift. They would however still be a very viable exercise. I'm looking forward to when I can clean properly and snatch, it's frustrating at the moment that everything I am doing RE oly lifting is actually very light. I feel like if I disregarded form I could do a lot more but I know that would be a daft thing to do. Oh well, I will just have to keep plugging away.


Thanks FF. I was looking at the Pellor ones with the buckle and I might get them. I'm waiting to see if I can buy some off a friend who doesn't want them any more but I will probably go for those if he doesn't decide to sell his.
 
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