Dom's Training Log
- Thread starter Djdom56
- Start date
Yesterday's session is below. Also didn't go to the gym today because I was knackered, I'll go tomorrow instead.
Squat
10xbar
8x60kg
5x80kg
3x100kg
2x100kg
2x120kg
5x5x135kg
Bench
10xbar
8x50kg
5x60kg
3x70kg
8x4x82.5kg
Machine Row
15x40kg
15x50kg
4x12x70kg
Pulls Throughs
10x160lb
10x180lb
3x8x200lb
Strict Military Press
8x22.5kg
2x8x40kg
8x42.5kg
8x45kg
Reverse Flies
10x15lb
3x10x20lb
Didn't do any core stuff because I was fried and I'll do it tomorrow.
Swapped Arnolds for military press. I've been wanting to do it for a while but I just never got round to it, I was just feeing things out really, 40kg was ok, 45kg was a little tough after everything else so I think I'll stay around there for a bit. I'm also tempted to play with behind the neck presses but that might just be me being silly
.
Like I said, no gym today but I went to gymnastics to have a bit of fun, lots of stretching and soft tissue and then some gentle stability stuff like handstands.
Edit, just noticed this watching the video back, look at the defect in my hips at the lock out, oops. I'll fix that next week .
Squat
10xbar
8x60kg
5x80kg
3x100kg
2x100kg
2x120kg
5x5x135kg
Bench
10xbar
8x50kg
5x60kg
3x70kg
8x4x82.5kg
Machine Row
15x40kg
15x50kg
4x12x70kg
Pulls Throughs
10x160lb
10x180lb
3x8x200lb
Strict Military Press
8x22.5kg
2x8x40kg
8x42.5kg
8x45kg
Reverse Flies
10x15lb
3x10x20lb
Didn't do any core stuff because I was fried and I'll do it tomorrow.
Swapped Arnolds for military press. I've been wanting to do it for a while but I just never got round to it, I was just feeing things out really, 40kg was ok, 45kg was a little tough after everything else so I think I'll stay around there for a bit. I'm also tempted to play with behind the neck presses but that might just be me being silly
.Like I said, no gym today but I went to gymnastics to have a bit of fun, lots of stretching and soft tissue and then some gentle stability stuff like handstands
.Edit, just noticed this watching the video back, look at the defect in my hips at the lock out
, oops. I'll fix that next week .
Today's session.
Bench
somexbar
8x40kg
6x60kg
5x70kg
3x75kg
2x80kg
10x3x87.5kg
Assisted GHR
Some sets of about 10
Farmers Walk, Tire Flip and Sprint Medley
Farmers were about 46kg
No idea how heavy the tire was
25m farmers, sprint back, 25m tire flip, sprint back x3
Strongman stuff was light today, just getting used to it and I'm very unfit so that killed me CV wise. It was great none the less and I'm going to play around with some other things because we have some stones, several sleds and the odd barrel.
Bench
somexbar
8x40kg
6x60kg
5x70kg
3x75kg
2x80kg
10x3x87.5kg
Assisted GHR
Some sets of about 10
Farmers Walk, Tire Flip and Sprint Medley
Farmers were about 46kg
No idea how heavy the tire was
25m farmers, sprint back, 25m tire flip, sprint back x3
Strongman stuff was light today, just getting used to it and I'm very unfit so that killed me CV wise. It was great none the less and I'm going to play around with some other things because we have some stones, several sleds and the odd barrel.
Squat
somexbar
8x60kg
5x80kg
5x100kg
3x100kg
6x2x127.5kg
Bench
10xbar
10x40kg
5x60kg
3x70kg
6x6x77.5kg
Fat Grip Cable Row
12x120lbs
3x10x140lbs
Bulgarian Split Squats
5x15kg
3x5x25kg
Medicine Ball Press Ups
4x10xBW
Pallof Press
3x8x horizontal and vertical
Ab Wheel Roll Outs
3x8xBW
Body Saw
3xfailure
Dinosaur Walk Thing
3xfailure
Squats felt unusually heavy today but I bet that just lack of recovery form the strongman stuff yesterday. Bench felt really easy, I tried a bit of a wider grip which also felt nice.
It was so hot in the gym today, I had to go outside in between sets to avoid boiling in my on juices. Also at one point when I was benching there were 6 other guys doing it, it took me almost an hour to finish it all off 
.
Ok session though none the less.
somexbar
8x60kg
5x80kg
5x100kg
3x100kg
6x2x127.5kg
Bench
10xbar
10x40kg
5x60kg
3x70kg
6x6x77.5kg
Fat Grip Cable Row
12x120lbs
3x10x140lbs
Bulgarian Split Squats
5x15kg
3x5x25kg
Medicine Ball Press Ups
4x10xBW
Pallof Press
3x8x horizontal and vertical
Ab Wheel Roll Outs
3x8xBW
Body Saw
3xfailure
Dinosaur Walk Thing
3xfailure
Squats felt unusually heavy today but I bet that just lack of recovery form the strongman stuff yesterday. Bench felt really easy, I tried a bit of a wider grip which also felt nice.
It was so hot in the gym today, I had to go outside in between sets to avoid boiling in my on juices
. Also at one point when I was benching there were 6 other guys doing it, it took me almost an hour to finish it all off .Ok session though none the less.
Well I don't really know what will happen with bench but my weights aren't too important because the qualifying total is so low.
I was thinking:
1st 150/95/170
2nd 160/100/185
3rd 170/?/200
The openers I can all do for 3 and the 2nd should be easy enough to get with the 3rd being some difficulty maybe but I'll have to see how I feel. I kind of want to open on 180 for deads, just for kicks. Also my triple weight in this routine for squats is 157.5 so I could in theory do 160.
Doing the first weight as an easy on is obvious because then you definitely get on the board. the second should be do-able and the third should be new ground, and that's mostly true for my weights above.
I was thinking:
1st 150/95/170
2nd 160/100/185
3rd 170/?/200
The openers I can all do for 3 and the 2nd should be easy enough to get with the 3rd being some difficulty maybe but I'll have to see how I feel. I kind of want to open on 180 for deads, just for kicks. Also my triple weight in this routine for squats is 157.5 so I could in theory do 160.
Doing the first weight as an easy on is obvious because then you definitely get on the board. the second should be do-able and the third should be new ground, and that's mostly true for my weights above.
Yesterday's session.
Deadlift
5x60kg
5x80kg
3x100kg
3x120kg
1x140kg
8x3x162.5kg
Bench
10xbar
6x40kg
5x60kg
5x60kg
1x70kg
7x5x82.5kg
Grappler Pullups
3x8xBW
SALM Press
10x10kg
3x8x20kg
Face Pulls
10x80lbs
3x15x120lbs
Ab Wheel
3x5xBW + 2 chains
Reverse Flies
3x10
30 Degree Raise
3x10
Great session. Everything felt easy, deads and bench are picking up speed.
Video to follow shortly.
Deadlift
5x60kg
5x80kg
3x100kg
3x120kg
1x140kg
8x3x162.5kg
Bench
10xbar
6x40kg
5x60kg
5x60kg
1x70kg
7x5x82.5kg
Grappler Pullups
3x8xBW
SALM Press
10x10kg
3x8x20kg
Face Pulls
10x80lbs
3x15x120lbs
Ab Wheel
3x5xBW + 2 chains
Reverse Flies
3x10
30 Degree Raise
3x10
Great session. Everything felt easy, deads and bench are picking up speed
.Video to follow shortly
.
Last edited:
. Also I had videos for set 2 and 7 but the set 7 one is also broked Today's sesh.
Squat
10xbar
8x60kg
5x80kg
3x100kg
2x100kg
2x120kg
4x4x145kg
Bench
10xbar
8x50kg
5x60kg
3x70kg
1x80kg
8x4x87.5kg
Machine Row
15x40kg
15x50kg
4x12x70kg
Pulls Throughs
10x160lb
10x180lb
3x8x200lb
Strict Military Press
8x40kg
3x10x42.5kg
Squat
10xbar
8x60kg
5x80kg
3x100kg
2x100kg
2x120kg
4x4x145kg
Bench
10xbar
8x50kg
5x60kg
3x70kg
1x80kg
8x4x87.5kg
Machine Row
15x40kg
15x50kg
4x12x70kg
Pulls Throughs
10x160lb
10x180lb
3x8x200lb
Strict Military Press
8x40kg
3x10x42.5kg
The deadlift thing I disagree some-what, that is the strongest my lock outs have been in a long time however I'm remembering the day whereas that is only on set and it is DOH. You can see that my grip is going a bit on the last reps, and when I swapped out for mixed it went much better.
I see what you mean about the squats, it's one of those things that I'm aware of but when I'm under the bar I struggle to fix it. However it's not to a bad extent and on rep 4 set 2 when I go super slower nothing breaks down really which is nice.
I'm going to try and go to bench in a bit, should be interesting.
Also my salts arrived today.
I see what you mean about the squats, it's one of those things that I'm aware of but when I'm under the bar I struggle to fix it. However it's not to a bad extent and on rep 4 set 2 when I go super slower nothing breaks down really which is nice.
I'm going to try and go to bench in a bit, should be interesting
. Also my salts arrived today
.Squat
somexbar
8x60kg
5x80kg
5x100kg
3x100kg
6x2x127.5kg
Bench
10xbar
10x40kg
5x60kg
3x70kg
6x6x80kg
Fat Grip Cable Row
12x120lbs
3x10x140lbs
Bulgarian Split Squats
3x5x25kg
Too hot today, I just couldn't concentrate. I'd also had a lot to eat before going so I couldn't drink a lot of water to counter the heat :/.
Despite that though it was good, bench was easy and fast, squats were odd, I had a couple of sets where the bar was bouncing off my back because the reps were so quick but then I had sets where the reps were really slow
. Felt fine though.
I just couldn't be bothered to be there any longer as I got there late because of various accidents and road works, so I sacked off the rest of the session.
somexbar
8x60kg
5x80kg
5x100kg
3x100kg
6x2x127.5kg
Bench
10xbar
10x40kg
5x60kg
3x70kg
6x6x80kg
Fat Grip Cable Row
12x120lbs
3x10x140lbs
Bulgarian Split Squats
3x5x25kg
Too hot today, I just couldn't concentrate. I'd also had a lot to eat before going so I couldn't drink a lot of water to counter the heat :/.
Despite that though it was good, bench was easy and fast, squats were odd, I had a couple of sets where the bar was bouncing off my back because the reps were so quick but then I had sets where the reps were really slow
. Felt fine though.I just couldn't be bothered to be there any longer as I got there late because of various accidents and road works, so I sacked off the rest of the session.
Yesterday's session.
Deadlift
5x60kg
5x80kg
3x100kg
3x120kg
1x140kg
8x3x170kg
Bench
10xbar
6x40kg
5x60kg
5x60kg
1x70kg
6x6x80kg
Grappler Pullups
3x8xBW
SALM Press
10x10kg
3x8x20kg
Face Pulls
10x80lbs
3x15x140lbs
Yeah so did the wrong bench day yesterday, that one was the one I did on Monday :/. It was really quick and explosive though so it's not too bad. I'm going to see how I get on with the rest of the routine, it's meant to finish on Saturday but I might go until Monday to make up for the boo boo last night. Deadlifts were awesome, I probably could have done 180kg but not with 8 sets. It's all going sweet, I think I'm going to work up to a heavy single next week not quite 100% but close just to see where I am.
Set 2 and 4:
Set 3:
I don't know what happened on the last rep of set 2, I thing maybe when I dropped it it bounced sideways slightly so I was just off centre for the start of the pull but it was nothing really.
Deadlift
5x60kg
5x80kg
3x100kg
3x120kg
1x140kg
8x3x170kg
Bench
10xbar
6x40kg
5x60kg
5x60kg
1x70kg
6x6x80kg
Grappler Pullups
3x8xBW
SALM Press
10x10kg
3x8x20kg
Face Pulls
10x80lbs
3x15x140lbs
Yeah so did the wrong bench day yesterday, that one was the one I did on Monday :/. It was really quick and explosive though so it's not too bad. I'm going to see how I get on with the rest of the routine, it's meant to finish on Saturday but I might go until Monday to make up for the boo boo last night. Deadlifts were awesome, I probably could have done 180kg but not with 8 sets. It's all going sweet, I think I'm going to work up to a heavy single next week not quite 100% but close just to see where I am.
Set 2 and 4:
Set 3:
I don't know what happened on the last rep of set 2, I thing maybe when I dropped it it bounced sideways slightly so I was just off centre for the start of the pull but it was nothing really.
Yep, protect floor and plates... and people they know not to stand next to it
It felt great, I'm really pleased although I still have no idea how heavy I am going to go in the comp. That's one of the reasons for maybe pulling 200 next week.
Yeah I'm a little annoyed but no more than that, my thoughts were to carry on with the routine as if yesterday was the first day of the week but I'll see how I feel.
It felt great, I'm really pleased although I still have no idea how heavy I am going to go in the comp. That's one of the reasons for maybe pulling 200 next week.
Yeah I'm a little annoyed but no more than that, my thoughts were to carry on with the routine as if yesterday was the first day of the week but I'll see how I feel.
Today's sesh.
Squat
10xbar
8x60kg
5x80kg
3x100kg
2x120kg
1x140kg
3x152.5kg
3x155kg
3x160kg !!!!!!
Bench
10xbar
8x50kg
5x60kg
3x70kg
1x80kg
8x4x90kg
Machine Row
15x50kg
4x12x70kg
Pulls Throughs
4x8x200lb
Strict Military Press
8x40kg
2x10x42.5kg
10x50kg
Super chuffed with the squats today. When I said the other day it was 157.5kg I was wrong although it doesn't matter now. 6 weeks ago that was a tough single so to get it for a triple is sweet.
*Warning final set contains excessive shouting*
Also, token bench video because I have never had it videoed before. I think it's set 3.
Squat
10xbar
8x60kg
5x80kg
3x100kg
2x120kg
1x140kg
3x152.5kg
3x155kg
3x160kg !!!!!!
Bench
10xbar
8x50kg
5x60kg
3x70kg
1x80kg
8x4x90kg
Machine Row
15x50kg
4x12x70kg
Pulls Throughs
4x8x200lb
Strict Military Press
8x40kg
2x10x42.5kg
10x50kg
Super chuffed with the squats today. When I said the other day it was 157.5kg I was wrong although it doesn't matter now
. 6 weeks ago that was a tough single so to get it for a triple is sweet. *Warning final set contains excessive shouting
*Also, token bench video because I have never had it videoed before. I think it's set 3.