Soldato
Mirin that video work there Dom, you made each of your lifts look effortless there, well done!
Dom's Training Log
- Thread starter Djdom56
- Start date
Nice work! You could spank and additional 20kg on the clean by the look of things without too much trouble at all. 
If I may, could I suggest trying to pin your heels to the floor as long as you can, too, as it looks (not sure because stupid YouTube player won't let me frame it correctly...) like you're rocking forward onto your toes.
However, shape looks great in front rack, so awesome.
For the jerk, the weight doesn't look high enough as you're lifting it rather than diving under it. I'd say another... Hmmm... 20kg should do it.
Great work, regardless... You should be lifting much more than me, so try harder and quit faffing about with that old man powerlifting rubbish!
If I may, could I suggest trying to pin your heels to the floor as long as you can, too, as it looks (not sure because stupid YouTube player won't let me frame it correctly...) like you're rocking forward onto your toes.
However, shape looks great in front rack, so awesome.
For the jerk, the weight doesn't look high enough as you're lifting it rather than diving under it. I'd say another... Hmmm... 20kg should do it.
Great work, regardless... You should be lifting much more than me, so try harder and quit faffing about with that old man powerlifting rubbish!
Thanks chaps!
Mrthingyx, I agree with all you have said. I haven't been able to get the pattern for cleaning right before that day and that is the first time I have done it from the floor. My weight distribution on my feet was something I was very aware of after the 75kg rep, when I receive it quite dramatically on my toes. I normally have access to some oly shoes which help to reduce this but I was doing it in flat trainers so I am ok with the small discrepancies that are there. Also that is is the most weight I have ever attempted, so yay, PB!
Mrthingyx, I agree with all you have said. I haven't been able to get the pattern for cleaning right before that day and that is the first time I have done it from the floor. My weight distribution on my feet was something I was very aware of after the 75kg rep, when I receive it quite dramatically on my toes. I normally have access to some oly shoes which help to reduce this but I was doing it in flat trainers so I am ok with the small discrepancies that are there. Also that is is the most weight I have ever attempted, so yay, PB!
Thanks chaps!
Mrthingyx, I agree with all you have said. I haven't been able to get the pattern for cleaning right before that day and that is the first time I have done it from the floor. My weight distribution on my feet was something I was very aware of after the 75kg rep, when I receive it quite dramatically on my toes. I normally have access to some oly shoes which help to reduce this but I was doing it in flat trainers so I am ok with the small discrepancies that are there. Also that is is the most weight I have ever attempted, so yay, PB!
Dude - you easily had another 20kg in there! Regardless, it looked very 'clean' if you will!
I really have to come for a bro down with you guys at some point...
So tired yesterday. First session on new routine, did not have a fun time 
Comp Bench
90kgx5
92.5kgx5
90kgx5
90kgx5
87.5kgx5
Paused Squat
140kgx4
135kgx4
135kgx4
132.5kgx4
Paused DL
140kgx4
160kgx4
150kgx4
150kgx4
DB Bench
25kgx8
35kgx8
35kgx8
35kgx6
35kgx6
Machine Row
60kgx15
90kgx8
90kgx8
90kgx8
90kgx8
High Bar SQ
60kgx8
80kgx6
100kgx6
100kgx6
100kgx6
All that with crippling DOMS from the mock meet on Saturday made for not so fun of a day. Who knows, maybe I'm overtraining
.
Strangely feel ok today, bit ropey but not too bad.
Comp Bench
90kgx5
92.5kgx5
90kgx5
90kgx5
87.5kgx5
Paused Squat
140kgx4
135kgx4
135kgx4
132.5kgx4
Paused DL
140kgx4
160kgx4
150kgx4
150kgx4
DB Bench
25kgx8
35kgx8
35kgx8
35kgx6
35kgx6
Machine Row
60kgx15
90kgx8
90kgx8
90kgx8
90kgx8
High Bar SQ
60kgx8
80kgx6
100kgx6
100kgx6
100kgx6
All that with crippling DOMS from the mock meet on Saturday made for not so fun of a day. Who knows, maybe I'm overtraining
.Strangely feel ok today, bit ropey but not too bad.
Caporegime
Your workouts, they are too strong!
Forgot about Wednesday's session and didn't record anything :/. Who knows what went on!
Friday's session
19/04/2013
Squat
150kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx8
3ct Paused Bench
90kgx4
95kgx4
92.5kgx4
92.5kgx4
90kgx4
90kgx4
Machine Row
100kgx6
100kgx6
100kgx6
100kgx6
Neutral Grip Bench
60kgx8
80kgx6
85kgx6
80kgx6
80kgx6
60kgx10
Single Arm Cable Row
140lbx15
140lbx15
140lbx15
140lbx15
Holy volume Batman! My legs still hurt now, although that definitely does have something to do with the oly lifting yesterday.
Feelsgoodman.jpg
Last week was really tough, partly because of the mock meet on the saturday and then having to go straight into higher volume work but also because I am just not used to this kind of loading. I haven't had full recovery any day yet annoyingly but I am feeling much better about next week.
Friday's session
19/04/2013
Squat
150kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx8
3ct Paused Bench
90kgx4
95kgx4
92.5kgx4
92.5kgx4
90kgx4
90kgx4
Machine Row
100kgx6
100kgx6
100kgx6
100kgx6
Neutral Grip Bench
60kgx8
80kgx6
85kgx6
80kgx6
80kgx6
60kgx10
Single Arm Cable Row
140lbx15
140lbx15
140lbx15
140lbx15
Holy volume Batman! My legs still hurt now, although that definitely does have something to do with the oly lifting yesterday
.Feelsgoodman.jpg
Last week was really tough, partly because of the mock meet on the saturday and then having to go straight into higher volume work but also because I am just not used to this kind of loading. I haven't had full recovery any day yet annoyingly but I am feeling much better about next week.
Last edited:
Yesterday's session
20/04/2013
- Copious amounts of warm up: rolling everywhere, stretching everything, mobility drills, etc
- Snatch based warmup: "Klokov Press", snatch grip RDL, hang snatch pull, hang snatch, over head squat. (All done with bar)
Snatch Complex
- Snatch Pull + Hang Snatch + 2x OH Squat
30kgx1
40kgx1
40kgx1
50kgx1
50kgx1
60kgx1
- Clean and Jerk Based warmup: hang clean pull, hang clean, OHP, jerk. (All done with bar)
C&J Complex
- Clean Pull + Hang Clean + 2x Front Squat + Jerk
40kgx1
40kgx1
60kgx1
60kgx1
70kgx1/Failed the jerk
Very fatigued so dropped the complex, but I wanted to have a go at some more cleans.
Clean
70kgx1
70kgx1
80kgx1
80kgxf
Not surprising that I was very tired but you know, it is what it is.
I enjoyed the complex, pilfered it from MDUSA. I meed more skill work though so I may play around with some during the week.
20/04/2013
- Copious amounts of warm up: rolling everywhere, stretching everything, mobility drills, etc
- Snatch based warmup: "Klokov Press", snatch grip RDL, hang snatch pull, hang snatch, over head squat. (All done with bar)
Snatch Complex
- Snatch Pull + Hang Snatch + 2x OH Squat
30kgx1
40kgx1
40kgx1
50kgx1
50kgx1
60kgx1
- Clean and Jerk Based warmup: hang clean pull, hang clean, OHP, jerk. (All done with bar)
C&J Complex
- Clean Pull + Hang Clean + 2x Front Squat + Jerk
40kgx1
40kgx1
60kgx1
60kgx1
70kgx1/Failed the jerk
Very fatigued so dropped the complex, but I wanted to have a go at some more cleans.
Clean
70kgx1
70kgx1
80kgx1
80kgxf
Not surprising that I was very tired but you know, it is what it is
.I enjoyed the complex, pilfered it from MDUSA
. I meed more skill work though so I may play around with some during the week.Fatigue...
22/04/2013
Paused Squat
140kgx4
135kgx4
135kgx4
132.5kgx4
Comp Bench
95kgx5
97.5kgx5
95kgx5
95kgx5
92.5kgx5
Paused Deadlift
150kgx4
160kgx4
165kgx4
155kgx4
DB Bench
30kgx6
35kgx6
40kgx6
35kgx6
35kgx6
Machine Row
90kgx8
90kgx10
90kgx10
90kgx12
High Bar
100kgx6
110kgx6
120kgx6
120kgx6
100kgx8
Good god I am tired now, 2 mins rest is killing me. It took me almost an hour and a half to warm up today, everything was so stiff.
I've decided to do a little oly skill work everyday after my warmup but obviously today I didn't get chance to.
Fatigue...
22/04/2013
Paused Squat
140kgx4
135kgx4
135kgx4
132.5kgx4
Comp Bench
95kgx5
97.5kgx5
95kgx5
95kgx5
92.5kgx5
Paused Deadlift
150kgx4
160kgx4
165kgx4
155kgx4
DB Bench
30kgx6
35kgx6
40kgx6
35kgx6
35kgx6
Machine Row
90kgx8
90kgx10
90kgx10
90kgx12
High Bar
100kgx6
110kgx6
120kgx6
120kgx6
100kgx8
Good god I am tired now, 2 mins rest is killing me. It took me almost an hour and a half to warm up today, everything was so stiff.
I've decided to do a little oly skill work everyday after my warmup but obviously today I didn't get chance to.
Fatigue...
Caporegime
All kinds of pause, nice
Caporegime
I think any yoga instructor would throw up if they saw my pecs and shoulder flexibility.
Soldato
Feeling real good today. God knows why but I am in no way complaining
Did an hour of yoga this morning. I suck balls at it but it was good fun and feels great. I can definitely recommend
What kind of feels?
Think it's something I might try if the local gym has a class though.
kd
All kinds of feels!
The combination of isometric muscle activation and stretching felt really good. I can't think of another way to describe it, it just felt good.
I would recommend looking at some bits on the interwebs, I don't have any links I am afraid but I will have a look around, you would be able get a good feel for how it all works and whether you like it or not that way.
The combination of isometric muscle activation and stretching felt really good. I can't think of another way to describe it, it just felt good.
I would recommend looking at some bits on the interwebs, I don't have any links I am afraid but I will have a look around, you would be able get a good feel for how it all works and whether you like it or not that way.
24/04/2013
Deadlift
180kgx5
175kgx5
170kgx5
165kgx5
160kgx5
Power Shrugs
160kgx6
170kgx6
180kgx6
180kgx6
180kgx6
Good Mornings
60kgx8
70kgx8
80kgx8
80kgx8
80kgx8
Slow negs on deads, two mins rest on uree thang. Nice and easy, good hammy swole. Some mildly irritating trap DOMS today.
Deadlift
180kgx5
175kgx5
170kgx5
165kgx5
160kgx5
Power Shrugs
160kgx6
170kgx6
180kgx6
180kgx6
180kgx6
Good Mornings
60kgx8
70kgx8
80kgx8
80kgx8
80kgx8
Slow negs on deads, two mins rest on uree thang. Nice and easy, good hammy swole. Some mildly irritating trap DOMS today.