Dom's Training Log

Throw in a chest/triceps day now and again, the gains are strong. Upper back and shoulders get a good beasting too.

Good luck with the deadlift day with them hammy DOMS.
 
20/03/2013

Deadlift
200kgx2
205kgx2
200kgx2
200kgx2
200kgx2

Board Bench
100kgx3
105kgx3
110kgx3
115kgx3
110kgx3

Squats + ~30kg of Chains
140kgx3
150kgx3
140kgx3
140kgx3

OHP
60kgx5
60kgx5
60kgx5

SA Cable Row
150lbx10
150lbx10
150lbx10
150lbx10

Power Shrugs
120kgx5
150kgx5
150kgx5
150kgx5


Deadlift is still annoying. Bench was new but good, idea what weight I could have handled so it was a tad messy. Squats were fine. Never done power shrugs before, I think I like them, today was very light so I'll try and push them a little next week.

Sleepxlots :)
 
Wait a minute, something isn't right here? :confused:

I could have sworn there wasn't a double post here before? Strange :/

Oh well :)
 
Last edited:
Motherofgod Dom, that is a joocey workout. It's something I hope you'll have me doing when I come to your gym

May or may not get wood when reading this log
 
Short session today, didn't have time for everything. Got the important stuff done.

23/03/2013

Squats
160kgx2
180kgx2

3ct Paused Bench
100kgx2
110kgx2
102.5kgx2
102.5kgx2

Paused DL
160kgx2
180kgx2
180kgx2
180kgx2

BOR
60kgx10
80kgx10
80kgx10
80kgx10

Wanted more time for squats but I felt I needed the deadlifts more. Bench was nice but my pec/neck thing was griping a little. Squats were easy really so it's a shame I didn't do more. Deadlift were really nice, I'm very happy with how they went even though the weight was sub maximal.
 
Lovely session today, for the most part anyway :).

Paused Squat
160kgx1
165kgx1
160kgx1
160kgx1
160kgx1

Comp Bench
107.5kgx1 Stupidly easy
115kgx1+f Damn. Just couldn't get it :/. Pec/neck being a **** again
110kgx2 Not too bad at all
110kgx2
107.5kgx2

Neutral Grip BOR
60kgx8
70kgx8
80kgx8
80kgx8
80kgx8
80kgx8

DL + ~50kg Chains
140kgx2 obamanotbad.jpg
150kgx2 hmmm?
160kgx2 ??
170kgx2 Very easy :confused:
180kgx2 WTF? Where did this come from?
170kgx2
170kgx2 Still easy

Dips
BWx10
20kgx6
40kgx3
50kgx3
50kgx3
40kgx6

Single Arm Neutral Grip Machine Row
30kgx10
40kgx10
50kgx10
50kgx10

Machine Row
70kgx15
70kgx15


Squats were nice and easy, very tight and clean :). Bench was a little annoying, everything felt crazy easy on the warmups but oh well, it is what it is. Deadlifts, what the blue blazes happened there! They were so easy and they were all quick! I have fiddled with my starting position slightly and my set up routine has changed slightly but this was silly easy. I got a vid and I'll get it up soon. The single arm machine row was awesome, I don't know why it was so much better than other single arm but it was awesome, my core took a hit with that :).
 
30/03/2013

Squats
180kgx2 First rep easy almost stacked the second because I am a boob :/
175kgx2
175kgx2
172.5kgx2

3ct Paused Bench
100kgx2
100kgx2
100kgx2
100kgx2
100kgx2
- No fuss really. First set was gash but then the rest were fine.

3ct Paused DL
180kgx2
185kgx2
180kgx2
180kgx2
177.5kgx2
- easy peasy

Machine Row
50kgx12
70kgx10
100kgx8
120kgx6
120kgx6
100kgx12
50kgx25

Leg Press
100kgx12
150kgx10
150kgx10
200kgx10
 
A week of being a coach on a training camp in France, but I did manage a few oly sessions. Did 1 snatch session, 1 c&j session and one mixed session. Nothing major happened but I did get a few videos of my first real go at full cleaning. Pretty pleased, especially with the fact that it is in flat shoes and I am normally very weak in ankle flexion.

 
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