Dom's Training Log

[Djdom56]

Looking good bro! Strength gains are the best (Y)

Yeah I'm glad to be finally making some .

Big day today .

That's after no real deadlifting for 9 months .

Deadlifts

• 5x60kg
• 5x80kg
• 3x100kg
• 3x120kg
• 1x140kg
• 1x160kg
• 1x160kg with belt
• 1x170kg
• 1x180kg with belt and mixed grip

Incline Dumbbell Bench

• 8x20kg
• 5x30kg
• 2x5x35kg
• 5x37.5kg

Pullups

• 3x8xBW

Single Arm Landmine Press

• 8x10kg
• 8x15kg
• 3x8x18.75kg

Facepulls

• 10x60lb
• 3x15x90lb

Lateral External Rotations

• 3x10x20lb

Pallof Press

• 2x8xLateral to vertical
• 8xlateral only

So in light of everything getting better squats are going up on friday in a similar fashion and then a new program next week .

 

[icecold]

So essentially, after not deadlifting for over 6 months, you've comfortably lifted -15kg from your PB.

****

 

[Djdom56]

Yeah buddy!

And hey! It's been 9 months

 

[MoNkeE]

That's some seriously impressive lifting Dom, well done!

 

[LiE]

You made it look easy and your form is super good!

 

[MoNkeE]

Agree with LiE there, your 170kg Deadlift's look as easy as my 100kg!

 

[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 .

 

[davey101]

Nice! Great form on the positives, try bringing the weight down at a slower pace. Negatives are important too!

 

[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.

 

[icecold]

Negatives aren't important for all types of training.

 

[LiE]

No need for slow deadlift negs. If you want to focus on those muscles RDL is much safer/specific.

 

[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 .

 

[GarethSouthgate]

Looking strong there I'm guessing you're setting your sights on 200kg squat in the future?

I noticed in the gym rats thread that you wanted to look at my deadlift so I uploaded the videos again:

 

[Djdom56]

Many thanks.

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

 

[GarethSouthgate]

Noted

You seem to be able to lock your core very well. Is this down to having a) a lot of experience and b) a strong core?

I try my best but your core is solid when you are lifting. Something for me to strive towards

 

[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