Dom's Training Log

26/04/2013

Squat
150kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5
142.5kgx5


3ct Bench
90kgx4
92.5kgx4
95kgx4
92.5kgx4
92.5kgx4
90kgx4
90kgx4

Machine Row SS SA Cable Row
80kgx8/120lbx12
90kgx6/140lbx10
100kgx6/140lbx10
100kgx6/140lbx10
NG - 85kgx6/120lbx12


Joocy.

Pretty fatigued. Did some stretching to aid recovery and had a nice hot/cold shower which felt nice.

Oly stuff tomorrow. Bit of snatch and some C&J, also got to fit in some benching that I missed out today.

450+g Backload incoming :).
 
My stance hasn't been super wide for over a year now. I was playing around with my stance a little yesterday but that looks about right to me, if it is narrow it will only be about an inch narrower.
 
27/04/2013

Neutral Grip Bench
80kgx6
82.5kgx6
82.5kgx6
80kgx6
80kgx6
80kgx6

Oly Stuff
- Tech based stuff: hang high pull, hang snatch, OH squat. Bar only
- Complex: 2x hang high pull, 2x hang snatch, 2x OH squat. 30kg
- Better hang snatching, more learning skills acquired! 40kgx2x4

Fin.
 
Djdom56 said:

Critique me broz!
Click to expand...

Music: HNNNNNNNNNNNNNNNNNNNNG
Speed: HNNNNNNNNNNNNNNNNNNNNNNNG
Shape: Difficult to tell, as it's not in side profile... Let's see...

2610xp5.jpg


With me L337 video capture skills, this should have you in full hip extension with heels planted, looking as though you're standing straight up and leaning ever so slightly back. As we've got heels off the ground without a bit of hip flexion and heels off, it would indicate you're not getting as much oomph out the lift as possible.

You also rocked back onto your heels with the first catch, suggesting (to me, an amateur) that you took the weight onto your back and didn't get under the bar enough: bring yout hips through more and (never thought I'd get to ask you this...) get your knees wider apart. :eek: ;)

Second catch is (obviously) more stable, but it looks like you caught it on your back (hips weren't through at the bottom enough).

None of the above will cause you problems with 40kg, and looking at your low bar back squat, probably even up to 80kg. However, getting under the bar and keeping it overhead without compromising the catch, your shoulders or back will require more vertical torso, methinks.

Either way, you are VERY fast under the bar! :)
 
Sweet, cheers brah.

Agreed, hip extension is missing somewhat. I said to the guy you can hear talking in the background (he was doing some very informal coaching with me) that I thought the first was better, discounting the receive, because my hip extension was a little better. He agreed but said that all things considered the second was better.

My main focus that day was speed under the bar so although there are discrepancies which are definitely a thing, I am ok with them for now. I am going to be doing this a lot more frequently, beginning of most day's training, just doing some tech work. I won't be aiming to hit any particular weight but reaching a specific level of technique, if the weight is good then it is only a bonus.

Many thanks man, really appreciate the feedback :D.
 
29/04/2013

Snatch Techy Stuff - Bar Only
- Hang High Pull, 3x3
- Hang Snatch, 3x3
- OH Squat, 3x10

Comp Bench
105kgx5 BOOM BITCHES! PB :D
100kgx5
100kgx5
100kgx5
100kgx5

Paused Squat
140kgx4
140kgx4
135kgx4
135kgx4

Paused DL
160kgx4
155kgx4
150kgx4

DB Bench
35kgx6
35kgx6
35kgx8
35kgx8

NG Rows
80kgx8
85kgx8
85kgx8
85kgx8
85kgx8

High Bar Squat
120kgx6
120kgx6
120kgx6
100kgx9


Fatigue. Pleased with the bench. Everything else was good but nothing special :).
 
Wednesday's session.

01/05/2013

Deads
180kgx5
190kgx5
180kgx5
180kgx5

GMs
80kgx6x4


Tried some OHP as well but shoulders were a little tight so didn't bother because we were tight on time anyway.

Pleased with the deads, feels like they are coming back from the darkness :p.

 
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