Dom's Training Log

Recovery day done:
30mins rolling

Warmup on the rowing machine
5x250m intervals increasing the speed each one

15mins ish on a spin bike to get the lactate moving and get some blood flowing through my legs.

I think I'll start doing these days more often, I've said this in the past and never really done it but I think I'll give it a go properly this time. Conveniently this shouldn't interfere with comp prep at all and might even help to lose a few pounds :p.

At the moment I'm sitting comfortably at around 75kg give or take a little water weight. The plan is to drop milk at the beginning of next week and if I'm not 74kg or under by the 3rd of September to water load and follow a slightly better dehydration protocol than last time.
 
24/08/2012 and 26/08/2012

Session split into two.

Wide Grip Paused Bench
70kgx3
80kgx4
85kgx4
80kgx4
80kgx4

Squat
120kgx1
130kgx3
127.5kgx3
127.5kgx3
130kgx3
135kgx3
130kgx3

RDL
100kgx3
120kgx5
110kgx5
110kgx5
110kgx5

GHR
2xAMRAP


Squats were weird today, the first 130kg felt really hard but then it just kept on getting easier :/.

I wanted to do some spinning again today but I ran out of time.

I need to find a gym that is open tomorrow because mine is closed which of course is unacceptable :).
 
24/09

All beltless this week.

TNG Bench
80kgx6
85kgx6
82.5kgx6
82.5kgx6
82.5kgx6
80kgx6

Box Squat
120kgx5
115kgx5
115kgx5
115kgx5
115kgx5
115kgx5

Paused Deadlift
120kgx5
140kgx5
132.5kgx5
132.5kgx5
132.5kgx5
132.5kgx2 Fail and almost pass out :(

Narrow Grip Bench
80kgx6
85kgx6
80kgx6
80kgx6
80kgx6

Machine Row SSw/ Face Pull
Some x some

Rolluts
3x8xBW


Absolutely shattered, I am on short rest for this part of the cycle to help with hardware gainz. I was knackered after the squats but then to have to do paused deads as well was fun. The set I failed I got the first two fine but when I set up for the third I went all light headed and stumbled a bit so I decided to leave it there :).

Starting off light with the core work, especially after the core smashing of today.
 
1/10/2012


Box Squat
140kgx4
140kgx4
132.5kgx4
132.5kgx4
132.5kgx4

Bench
90kgx4
92.5kgx4
90kgx4
90kgx4
90kgx4
90kgx4

Paused Deadlifts
140kgx4
160kgx4
155kgx4
150kgx4

Dips
24kgx6
30kgx6
32kgx6

Cable Row SS w/ Rope Pull to neck
120lbx10/120lbx15
130lbx10/130lbx15
130lbx10/130lbx15

Rollouts
BWx8
10kgx8
10kgx8
20kgx2 A little ambitious :)
BWx10



 
3/10/2012

Deadlift
182.5kgx4 Still a rep left in the tank. Stupid platform is lumpy so the bar kept on rolling around which messed up the last rep a little but oh well.
175kgx4
175kgx4
175kgx4
175kgx4

Bulg Split Squats
25kgx8x4

OHP
60kgx3
60kgx4
50kgx5x3

Kroc Rows
45kgx20x4

 
10/10/2012

Deadlift
195kgx3
187.5kgx3
187.xkgx3
185kgx3

Bulg Split Squats
25kgx8x2
25kgx6x2

Dips
BWx8
20kgx6
35kgx6x3

Kroc Rows
30kgx10
50kgx25x3

Pallof Press
2x8

 
Thanks man.


I know I absolutely hate them, I would rather do anything other than them but unfortunately they are ideal for my so I have to stick with them :(. Volume decreases next week, although that does mean more weight :mad:.
 
Ha ha, yeah they will do that. I haven't done fronties in ages, I might have a go to see if I can actually do them now. They would make a good replacement for BSS later on in my program when I need the exercises to be more specific. Ah, there is a plan forming ;).
 
Cool, I don't remember anything crazy happening but I might be that there is just something small going on. In fact don't worry too much about it just next time you get one I try to remember to check. In the mean time grip the hell out of the bar when it is on your back, try and pull it onto your back so hard that it breaks and try and crush it in your hands. The extra tension in the muscles around your wrist will hopefully help to stabilise your wrists.
 
12/10/2012

Squats
145kgx5
150kgx5
147.5kgx5
147.5kgx5
145kgx5
140kgx5

Wide Grip Bench (Comp pause)
90kgx5
90kgx5
90kgx5
87.5kgx5
87.5kgx5
85kgx5

Pullups
BWx10
10kgx8
20kgx8
20kgx8
20kgx6
20kgx6

Body Saw
3x10

 
15/10/2012

Box Squats
140kgx4
135kgx4
132.5kgx4

TNG Bench
95kgx5
100kgx5
95kgx5
95kgx5

Paused DL
160kgx4
157.5kgx4
157.5kgx4
155kgx4

Inc DB Bench
30kgx8
35kgx6

Face Pulls
100lbx20
120lbx15


Absolutely shattered today so volume a little lower across the board and legs are still ruined from Friday.

Nice PB on bench though, had to have a rest pause before the forth rep because my back was cramping up again :mad:.

Also had a sympathy injury for Ice when he did whatever he did with his hamstring. For some reason I got a savage cramp running up the right hand side of my spine. Like Ice's it doesn't appear to be a big deal but it hurt a lot at the time, but following a huge amount of rolling, general smashy smashy and a hot shower it is feeling much better.
 
17/10/2012

BOOM! Stealth PB incoming!

Deadlift
195kgx5 :confused: Where did this come from?
190kgx5
190kgx5

High Bar
90kgx8
100kgx6
100kgx6
120kgx5

Dips
3x10xBW

Kroc Rows
3x25x50kg


So yesterday was meant to be x4 at about 90-95%, but I was feeling good and thought I might go for a 4RM. As soon as the first rep went up I knew it wasn't going to be a 4RM and then the big angry welsh man shouting at me scared me into doing 5 :eek:. That's a 10-15kg pb which is epic on a rep max, and if it wasn't for the lumpy platform I reckon I could have squeezed a little more whether that was another rep or a little extra weight although that may be a little bit of a long shot :p.

Another bonus is I have now beaten the big angry welsh man's 5RM bench, he got 185kg . . .

****

Rest of the session wasn't going to be very dramatic after that. I swapped split squats for high bar just for a change, never really done it before but I like it.

Dips were just a token exercise.

Today I feel like I'm going to fall apart now though, my hands are completely ruined after the deads and I have some savage DOMS.


feelsgoodman.jpg
 
LiE said:
Damn Dom, that's some epic lifting. Do you get any pump/DOMS in the lower back at all?
Click to expand...

Yeah a little, although I get pump everywhere after deadlifts :p.

I was loading my back a little too much yesterday so my lower erectors are heavily fatigued today, nothing that a little rest won't cure :).
 
Thanks :).

I've got a busy week ahead of me lifting-wise. I'm doing a 6RM squat tonight, Monday I have a mock meet and then another next Friday. At least Wednesday's session is going to be a quiet one, just some chain pulls and a few other easy things.

It's going to be a fun week :).
 
I've never actually done chain pull ups, the few times I did dips with the chains I had to take them across to the civilian side of the gym and everyone was looking at me with a combination of fear and lust :D.

So next Wednesday looks like this:
Paused Squat
Comp bench
Deadlifts with chains

All of them x3 @80% ish.
 
Before I get going I forgot to put up anything about Friday. It was an awful session aiming for 6RM tried 155kg because everything felt awesome but failed the 5th rep after a very comfy 4 which was bizarre, then tries taking it down but got no-where so sacked that off. I did some wide grip which went well and that was about it because we were in a rush that day.


Mock Meet 22/10/2012

Not a lot to say here.

Squat:
155kgx1 easy
165kg X, fell off my back at the top which was weird :confused:
165kgx1 also very easy. Happy times.

Bench:
102.5kgx1 really slow, very annoying
107.5kgx1 trying to be a little conservative because of the previous attempt. However it was the easiest rep I've done.
110kgx1 a little slow but still easy

Deadlift:
195kgx1 very comfy rep
210kgx1 very, very slow. None the less I'm mega stoked to get that!

Video only shows top lifts because I'm lazy ;)


Another one on Friday where I will hopefully make a little more progress :).
 
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