Dom's Training Log

Well not definitively but probably in the hip flexor region. I spend too long sat down, you just sleep all day so don't have to worry about it :p.

Sweet would you mind bringing it down along with the other stuff I left? When is it you are coming?
 
Good start to the day.

First thing, rolled out of bed and did some soft tissue and mobility. Focused on anterior hip, hammies and ankles. Twas good.

Now to sit in a chair all day and undo it all :(
 
For me it's normally the front of my hips, it seems no matter what i do these are always tight to some extent. It really becomes a problem when it exaggerates my over extension of my lower back. I don't tend to have to many problems with my hamstrings, they just get Domsy.
 
Mine have always been pretty good, I've never had problems reaching the floor and if I'm not being strict on back position I can relatively comfortably get hands flat on the floor. I guess for me it was rowing as in each stroke there is a small active hammy stretch.

If your hamstrings are causing problems have a look at Inch-worms, put them in a warm up or just bung them in anywhere. They are also good for shoulders and ankles and everywhere else for that matter :).


Basically walk out as far as you can with your hands, little steps and try to keep your legs straight, then take tiny ankle steps to bring your feet back to your hands.

They are really good, I can definitely recommend them :).
 
Yeah so today was meant to be a deload day but I'm fed up of doing such light weights so I ended up just cobbling something together :)

Goblets Squats
8x25kg
3x5x40kg

Bench
10xbar
8x50kg
3x5x70kg

Pull Throughs
10x140lb
3x10x180lb

Cable Row
10x120lb
3x10x140lb

Single Leg Deadlift
3x10x20kg (10kg each hand)

Pull ups
3x8xBW

Light weights are light :(. All of it was easy no drama, although it was varsity netball today :D, turns out I love netball :p.
 
Oh my god.

I'm so tired 7 hours of coaching on DOMs from yesterday. So tired . . .

On a less wingey note, I had the chicken and vegetable packet meal thing that MP do and it was actually not bad as all. Pretty tastey, it's about 30g protein, 400 kcals and about 50g of carbs. Wasn't exactly mind blowing but something to consider if you are stuck for food but you have a kettle :).
 
Squats
somexbar
8x50kg
3x5x75kg

Incline Dumbbell Press
8x20
3x5x35kg

Cable Row
8x120
3x10x140lb

Arnold Press
8x20kg
3x8x25kg

I was in a big rush today so I had to skip some exercises but it's meant to be deload so I call that my deload :p.

A couple of my friends started doing gymnastics a few months back and I've decided it looks like fun so tomorrow I'm going to go join them. Should be interesting :D.


. . .And sleep :).
 
My predictions were very much correct, I was pants :p. It was fantastic though I'd definitely recommend having a go at some gymnastics some time, if for nothing else than the flexibility and stability it provides. Also I reckon it's going to give me ridiculous grip 'cause you spend so long holding on to everything :).

Best thing I've done in a while.
 
Just had an appointment with my physio man. It was all mainly myo-facial stuff with consisted of him pull and stretching my skin across my chest so I now look like I've spent the last hour getting slapped repeatedly, however posture is now lush and everything muuuuuuuuch better. Good times ;)
 
Squats
somexbar
8x50kg
3x8x80kg

Incline Dumbbell Press
8x20kg
8x25kg
3x5x35kg

Cable Row
8x120
3x10x140lb

Arnold Press
8x20kg
3x8x25kg

Face Pulls
4x15x70lb

I did about 15mins of rowing at the end including some HIIT aand now I'm pooped :). More gymnastics tomorrow, yay ;).
 
Impossible you can't do that you are broken. You must be mistaken...



*goes and cries in the corner because he is no longer the best :(*
 
Gymnastics last night, it's still raping me but it's awesome, my shoulders are getting more stable and flexible each time I go.

However gymnastics on DOMS is one of the worst things ever!

Gym this evening and I'm going to finish of with some rowing again and I think I might have a little cool down run after as well :).
 
Fun day today, and I actually did some core work :eek:! I didn't go for a run in the end because I got stuck in traffic on the way there so I was a little late but all is good. Also did my bench and goblets therr other way round today by mistake. Oh well I was obviously excited about benching :p.

Goblets Squats
8x30kg
3x5x40kg

Bench
10xbar
8x50kg
5x60kg
3x70kg
3x5x80kg

Pull Throughs
10x140lb
3x10x180lb

Cable Row
10x120lb
3x10x140lb

Single Leg Deadlift
3x10x25kg (12.5kg each hand)

Pull ups
3x8xBW

Ab Wheel Roll-outs
3x8xBW

Hanging Leg Raises
3x8

A friend had some "Perfect Pullups" like the pushup one but they hook onto the bar so I used them today :p. They are good fun and surprisingly a little harder, I was starting overhand grip and rotating as I pulled into an underhand grip.

Did some rowing HIIT again, I'm getting better at it slowly but surely. I'm still nice and powerful but I'm about as fit as a 40 stone man who has been on his arse for 20 years, it's disgraceful :(.

Finally, finished off with some stretching. I did couch stretch, hammies glutes and adductors.

Good sesh :).
 
Well at the moment it's really boring and rubbish because I have really done it in about a year (my old club only did juniors). The stuff I'm doing right now is aimed at working up to getting fit again but I doubt I'll compete again.

My plan is to keep any pieces I do short and sweet for not so everything is sprints apart from the occasional steady state just to reinforce good technique and as a cool down.

The HIIT is very basic 3mins on, 5 mins rest. In the 3mins on you split it so you do 10sec ball to the wall, rate and wattage as high as possible, then 20sec nice and light, maybe 50% speed and then back to the sprints and repeat 'till the time is out.

Today I was going to change it and do some 250m sprints but with quite a gentle rest period, so I might do 4x250m with 2mins rest. It kind of depends how I feel after my weights session.

Like I said I'm very unfit but I'm not going to rush anything as it's not my primary goal. I will be going at on the water at some point next week for free :p, being a coach has it's benefits ;).
 
Right so I basically got bored with my old routine and so just went in to finish off the bits I care about, namely squat and bench.

Squat went up to 85kg for 5 no problem, in fact I worked out my feet had been too narrow so I was missing a bit of tension at the bottom so I started going wider and found my sweet spot again.

Bench was also 85kg for 5 no real problems there but just found some tightness in my right shoulder that was causing it to lift up and me to lose tightness but that's easily solved.

I finished everything on Monday so I'm taking the rest of this week to try out some stuff before finalizing my next program over the week end. Yesterday I did the first real deadlifting I've done in about 8 months, everything was kept light I peaked at 100kg for a few doubles after several triples at 80kg to find my grove again and it all went great. My form took a bit of working out but I got there in the end and there was absolutely zero pain or discomfort on any of the sets and today I feel great, small amount of hamstring and glute DOMS but none in my back at all and only enough in my legs to know that I did some thing last night.

I'm feeling very positive about my recovery now, I think its all going to plan. Friday I'll be trying some front squats primarily but a few other things as well.

I'm very excite :D!
 
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