Dom's Training Log

[Djdom56]

Ha ha thanks guys.

I'm really looking forward to what's coming up in the next few weeks. Hopefully if my squats go well my next program should take me back to where I should be .

 

[Djdom56]

Down to 77kg now, not long left 'till I'm beach ready .

 

[Djdom56]

Not enough to make a difference to me .

Please don't just use this thread for "boosting", no offense but I would appreciate constructive comments.

 

[Djdom56]

My brother didn't touch the 160kg he just ran in to make sure I didn't die . Also that's not me mooing, that's a friend of mine . A little pleased with that, it's only 5kg off my pb. There was no break in form like with the deads, not even my knees coming in, it was just dirty slow .

Squat

• 10xbar
• 5x60kg
• 5x80kg
• 3x100kg
• 1x120kg
• 1x120kg belt on now
• 1x130kg
• 1x140kg
• 1x145kg
• 1x150kg
• 1x155kg
• 1x160kg BOOYAA!!!!!!

Machine Row

• 15x40kg
• 15x50kg
• 4x10x70kg

Single Arm Dumbbell Bench

• 10x20kg
• 10x25kg
• 3x10x30kg

Pulls Throughs

• 10x160lb
• 10x180lb
• 3x8x200lb

Arnold Press

• 8x20kg
• 5x25kg
• 3x8x27.5kg

Reverse Flies

• 10x15lb
• 3x10x20lb

Ab Wheel

• 2x8xBW
• 8xBW

Aaand eat!

New program is on it's way. Really looking forward to this .

 

[Djdom56]

Many thanks.

There isn't really much wrong with your DLs just narrow your stance a bit and tuck your chin .

 

[Djdom56]

Yeah both of them but also knowing how, I can't really explain it very well it just comes naturally to me.

Try giving this a read:
http://www.t-nation.com/free_online_article/most_recent/freakish_strength_with_proper_core_training

And search mwod for bracing.

 

[Djdom56]

New routine, yay !

(spread sheet had some errors so I'll update when I'm not feeling so lazy )

So it's a separate squat, bench and dead routine with my own exercises added in. The extras are pretty much the same as the last routine so the only real change is for the three lifts. I have done the squat routine before but I haven't tried to bench or the deadlift routine before.

The bench routine is Smolov Jr. and it is a three week routine so I will do one cycle, deload, do another cycle, deload and then I'll test my 1RM along with the other three lifts.

The deadlift routine also incorporates a deload every three weeks and then a test at the end of the routine.

The squat routine has it's own built in deload as the rep scheme changes.

Hopefully it should work quite nicely.

As always I'll be putting up my workouts up here with the occasional video.

 

[Djdom56]

Right so the first day was yesterday, here's how it went:

Bench
10xbar
10x40kg
5x60kg
6x6x70kg

Squat
somexbar
8x60kg
5x80kg
5x100kg
6x2x127.5kg

Cable Row
12x120lbs
3x10x140lbs

Bulgarian Split Squats
10xBW
5x10kg
5x15kg
3x5x20kg

Medicine Ball Press Ups
4x10xBW

Ab Wheel Roll Outs
3x8xBW


I ran out of time last night because I got there really late so I sacked of the external rotations.

I think I really need to start loading the rollouts, they are getting too easy. I'm torn between doing my knees on a step, band resisted or chain resisted but I'll have a play around with them and find out which works best.

The Bulgarian split squats are amazing, I've never done them before last night and I don't think I ever want to stop . They are fantastic even thought they are responsible for some really severe DOMS today.

I'm so glad to be working with some weight now, it feels so good . I can't wait until tomorrow .


I've got gymnastics tonight so there are some more new things to play around with.

It's all very exciting .

 

[Djdom56]

Day two done and dusted .

Deadlifts felt really strong today but my belt broke which is a bit of a stinker hopefully I'll be able to sort that out in the next day or two.

Bench also feeling really strong. Everything is going good .

Deadlift
5x60kg
5x60kg
5x80kg
3x100kg
1x120kg
8x3x145kg

Bench
10xbar
8x40kg
5x60kg
7x5x75kg

Pullups
3x8xBW

SALM Press
10x10kg
3x8x20kg

Face Pulls
10x60lbs
10x80lbs
3x15x90lbs

30 Degree Raise
3x10x15lbs

Pallof Press
2x8xhorizontal and vertical
8xhorizontal only

 

[Djdom56]

Nice session today.

Squat
10xbar (with mini band round knees, big success!)
8x60kg (same as above)
5x80kg
3x100kg
6x3x127.5kg

Bench
10xbar
8x50kg
5x60kg
3x70kg
8x4x80kg

Machine Row
15x40kg
15x50kg
4x12x70kg

Pulls Throughs
10x160lb
10x180lb
3x8x200lb

Arnold Press
8x22.5kg
3x8x27.5kg

Reverse Flies
10x15lb
3x10x20lb

Pallof Press
2x8xBW
8xBW

No ab wheel so pallof instead .

Finished off with about 20 mins of stretching, mainly posterior chain stuff but some anterior hip bits as well. A friend had the enormous band from jumpstretch (I think it's up to 180lbs) which turns out to be amazing for stretching, a whole new world .

This routine should work wonders for my squat because I'm so out of condition, it's a very odd feeling each rep getting easier .

 

[Djdom56]

Today, fun and easy.


Bench
10xbar
10x40kg
5x60kg
3x70kg
1x80kg
10x3x85kg

Squat
somexbar
8x60kg
5x80kg
5x100kg
6x2x127.5kg

Cable Row
12x120lbs
3x10x140lbs

Bulgarian Split Squats
5x15kg
3x5x20kg

Medicine Ball Press Ups
4x10xBW

Ab Wheel Roll Outs w/ CHAINS!!!!
4x8xBW

Ab wheel roll out's with chains are the best things EVAAAARRRRR!!!

I'm going to be completely smoked doing my 6x6x75kg bench tomorrow and then 7x5x80kg on Wednesday . Oh well "swole is the goal" .

 

[Djdom56]

Chains are legit . Yeah I will be testing a new max although it's not for a while (8 weeks).

That sounds creepy bro . . .

 

[Djdom56]

Bench only today to catch up from the weekend.

Bench
10xbar
5x50kg
3x60kg
1x70kg
6x6x75kg

I'm going to try pausing the first rep of each set to see how this affects things. It didn't really do much today but it was nice to see a powerful press after the pause .

 

[Djdom56]

Easy enough. Just tired of benching .

Deadlift
5x60kg
3x100kg
3x120kg
1x140kg
8x3x152.5kg

Bench
10xbar
5x60kg
5x60kg
7x5x80kg

Pullups
3x8xBW

SALM Press
10x10kg
3x8x20kg

Face Pulls
10x80lbs
3x15x100lbs

30 Degree Raise
3x10x15lbs

Pallof Press
2x8xhorizontal and vertical
8xhorizontal only

Finished off with 140kg static hold (Double Overhand) for max time superset with 2x20kg plate pinch grip for max time. Dat der forearm pump yo!

Abs are still burning after the chain rollouts . Everything feels good though.

 

[Djdom56]

Today's sesh.

Squat
10xbar (with mini band round knees)
8x60kg (same as above)
5x80kg (with red band double up = more tension)
3x100kg
6x4x127.5kg

Bench
10xbar
6x40kg
3x60kg
2x70kg
8x4x85kg

Machine Row
15x40kg
15x50kg
4x12x70kg

Pulls Throughs
10x160lb
10x180lb
3x8x200lb

Arnold Press
8x22.5kg
3x8x27.5kg

Reverse Flies
10x15lb
3x10x20lb

Ab Wheel Rollouts
2x8xBW + 1 chain
8xBW + 2 chains

Chains weight about 9kg each.

Almost had a mare on squats where I nearly failed the second rep in set two but that turned out to be random chance and the rest was fine. I can feel myself slowly getting back into condition.

I for some reason today did nearly half the volume I normally do on warmups for bench which made the first two sets a bit ropey but then it all improved and went smoothly .

Finished off today with a lot of stretching of my external rotators and trying to pull apart the mass that is my adductors. It's getting there but needs more attention.

Tomorrow is 10x3 smolov day and I'm going to throw in some farmers walks (if the weather is nice), some GHR's and maybe some oly stuff, along with some more mobility work.

 

[Djdom56]

I hope so! I reckon all will be fine, my recovery rate is starting to pick up now which is good. Do you want to do that comp in june (17th I think)?

Today's Bench:
10xbar
8x50kg
60x60kg
5x70kg
3x80kg
10x3x90kg

All felt pretty good apart forma random moment where I thought I had ripped my pec. I got a searing pain as I pushed off my chest on one of the reps but it turned out to be fine on the next set, so I don't really know what happened. I was wondering if it might be something to do with me being a little dehydrated at the time?

Just got back from gymnastics. I spent a lot of time trying to get handstands down because that will be quite a big sign that my shoulders are healthier when I am able to. Also I've been spending some time working out the technique for back flips and I think I know what to do now I just need to practice until I don't land on my head .

I've been using these gymnastics sessions to work on stuff I don't have time for/can't do at the gym so things like skipping and stretching. It's really nice to have that time available.

I'm so happy I get to rest tomorrow .

 

[Djdom56]

Today's session:

Bench
10xbar
10x40kg
5x60kg
3x70kg
6x6x77.5kg

Squat
somexbar
8x60kg
5x80kg
5x100kg
6x2x127.5kg

Cable Row
12x120lbs
3x10x140lbs

Bulgarian Split Squats
5x15kg
3x5x20kg

Medicine Ball Press Ups
4x10xBW

Ab Wheel Roll Outs w/ chains
3x8xBW + 2 chains

Didn't do ext. rotations because some muppet was punching on the cables and refused to move so I just couldn't be bothered .

Squats felt really good today, they seem to finally be picking up some speed which is nice. The Bulgarian split squats today were horrible, they completely ruined me . Bench was easy too, looking forward to deload to work on a few things but it's looking good so far .

 

[Djdom56]

Annoyingly today I have to coach from 2:30 to 5:30 which means I'm missing out on prime eating time for pre workout nutrition, so instead I'm stuffing my face now . Sooo much food .

 

[Djdom56]

No drama today really it was just busy.

Deadlift
5x60kg
3x100kg
3x120kg
1x140kg
8x3x162.5kg

Bench
10xbar
8x40kg
5x60kg
5x70kg
7x5x82.5kg

Pullups
3x8xBW

SALM Press
10x10kg
3x8x20kg

Face Pulls
10x80lbs
3x15x100lbs

30 Degree Raise
3x10x15lbs

Pallof Press
2x8xhorizontal and vertical
8xhorizontal only

No grip work today, no time. Good session though, had to go mixed grip on the last few sets of deadlift 'cause my grip started to go . Need to improve that bad boy fast .

 

[Djdom56]

An hour and a half of circuits tonight and I am cooked. It was good though, I'm going to include more fitness stuff because it sucks that I'm so unfit.