Dom's Training Log

[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" .

 

[LiE]

Wish we had chains, they look so badass.
Are you testing a bench press max at the end of your program?

 

[icecold]

To explain the noise at the end of that video, I was trying to get the glutes in my didn't make it in time. Sorry guys.

 

[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.

 

[icecold]

You'll be back to your PBs in no time!

 

[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.

 

[LiE]

Yea I wan to do some conditioning but I honestly can't think of something I can do in 15 minutes. I'd love something like a sled.

 

[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:

 

[LiE]

Dom your squats are so silky!
The wide stance looks pretty nice, but I have a feeling it will require a bit more flexibility.