Dom's Training Log

[Djdom56]

Now we have the farmers walks I'm thinking of doing a little (rubbish) medley on saturday with the prowler. I think it could work pretty well and I need to beast my glutes as they are seriously under trained right now .

 

[Djdom56]

Circuits appear to have removed my DOMS which is nice. Also I'm very hungry today.

That is all .

 

[Djdom56]

Squat
10xbar
8x60kg
5x80kg
3x100kg
6x5x127.5kg

Bench
10xbar
6x40kg
3x60kg
2x70kg
1x80kg
8x4x87.5kg

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

 

[Djdom56]

Finished smolov jr so now I don't bench until I test on friday.

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

Cable Row
12x120lbs
3x10x140lbs

Bulgarian Split Squats
5x15kg
3x5x20kg

Medicine Ball Press Ups
4x10xBW

Ab Wheel Roll Outs
4x8xBW

Doing med ball press ups with one on each hand now to allow for greater ROM. Did my squats paused today for poops and giggles, felt great I'm very quickly recovering my condition from before. Looks like the record might be in sight this year .

Squats:

 

[Djdom56]

They they felt great today. It's weird but my stance used to be much narrower but since starting lifting heavy again I've had to go much wider and found that I get a lot more power out of it. Weird.

 

[Djdom56]

Nope, it depends on a lot of things. For example, overall flexibility in those ranges, cross sectional area of muscle involved, elasticity of tissue in the relevant position, etc.

I'm not losing any power, I'm saying I'm more powerful.

The british record 192.5kg so that is the goal for this year .

 

[Djdom56]

Deadlift
5x60kg
3x100kg
3x120kg
6x2x140kg

Pullups
3x8xBW

SALM Press
10x10kg
3x8x20kg

Face Pulls
10x80lbs
3x15x100lbs

30 Degree Raise
3x10x15lbs

Pallof Press
2x8xhorizontal and vertical
8xhorizontal only

Did a load of other core stuff today. Gonna hurt tomorrow .

 

[Djdom56]

Yep

 

[Djdom56]

Sounds like the best way to describe it to me .

 

[Djdom56]

Oh it's fine. This is what it's here for really, I can keep track of my workouts and people can ask questions.

I might change it a bit after the qualifier to include some more things like diet and other such that are relevant to nationals but I'm not sure yet.



I hate posting off my phone. However interesting fact of the day: I'm sat in the middle of a lake .

 

[Djdom56]

Only had time for a short session today which was a shame but it doesn't matter. Very pleased with how my squats went.

Squat
10xbar
8x60kg
5x100kg
6x6x127.5kg

Bench
somexbar
8x50kg
5x60kg
3x70kg
3x80kg
1x85kg
1x90kg
1x95kg
0x100kg

Squat felt good as I said, it was very easy if I'm honest and I had a play around with some different bracing and timing bits but I think I'm good as I had it before .

Video coming next week.

 

[Djdom56]

It'll be back to it's usual mediocre self soon .

 

[Djdom56]

Don't know why there is no sound, it's very upsetting .

Like I said I had a bit of a play with some different timings of bracing and breathing, also went to full range on the last rep just for fun.

 

[Djdom56]

Squat
somexbar
8x60kg
5x80kg
5x100kg
3x100kg
6x2x127.5kg Paused and beltless

Bench
10xbar
10x40kg
5x60kg
6x6x72.5kg

Fat Grip Cable Row
12x120lbs
3x10x140lbs

Bulgarian Split Squats
5x15kg
3x5x22.5kg

Medicine Ball Press Ups
4x10xBW

Pallof Press
3x8x horizontal and vertical

Ab Wheel Roll Outs
3x8xBW

Body Saw
3xfailure

Dinosaur Walk Thing
3xfailure

Don't know the real name for the Last exercise but you go into a push up position on the sliders with core fully braced and walk your hands forwards pulling your feet with you so you look like a dinosaur dragging it's tail . That circuit is atrociously good, my core is ruined now .

The squats felt great, I find that the belt tends to help with the speed a little just because I'm able to put a lot more tension in my core. It's definitely a nice thing to train with out it though. I will still use it on dead and heavy day squats though.


Here's is a nice video of my squats:

 

[Djdom56]

He's looking sexy .

Yeah still a bit of improvement needed but not much now .

 

[Djdom56]

Deadlift
5x60kg
5x80kg
3x100kg
3x120kg
1x140kg
8x3x152.5kg

Bench
10xbar
6x40kg
5x60kg
5x60kg
1x70kg
7x5x77.5kg

Grappler Pullups
3x8xBW

SALM Press
10x10kg
3x8x20kg

Face Pulls
10x80lbs
3x15x100lbs

Ab Wheel
3x5xBW + 2 chains

Back was very tired today so I sacked off some stuff.

Ab wheel was heavy loaded and very very slow with a 2-3 count at the end of each rep. Absolutely horrendous .

Deadlifts were fast and easy, same for bench.

 

[Djdom56]

I was down to about 76.5kg today which is nice, that means I only have 2.5kg left to lose in a month but some of that can be done with water manipulation.

Circuits tonight so more weight going to be dropped tonight

 

[Djdom56]

Yeah I think it's going to work out alright. I'm looking forward to some "swole" training after my birthday .

 

[Djdom56]

I'm completely shattered now. I had coaching all day then I went to circuits but I didn't really do much because I was so knackered. Now I'm going to stuff my face .


Sometimes he trains in my gym other times he trains in a 24hr one

 

[Djdom56]

Also I think I'm going to get some graston after qualifiers .

For those interested, this is graston:
http://articles.elitefts.com/traini...s&utm_medium=rss&utm_campaign=graston-torture