Dom's Training Log

Djdom56 · 10 May 2012 at 16:08

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

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Djdom56 · 11 May 2012 at 23:57

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

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Video coming next week.

icecold · 12 May 2012 at 00:01

Thinking back your bench lacked a lot of the snap it's had. I think you'll find that today was just a bad day for it.

Djdom56 · 12 May 2012 at 00:20

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

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Djdom56 · 14 May 2012 at 14:04

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

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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 · 14 May 2012 at 23:29

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

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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:

icecold · 14 May 2012 at 23:53

Looking a lot better.

Freddy looks topless...

Djdom56 · 15 May 2012 at 00:16

He's looking sexy

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Yeah still a bit of improvement needed but not much now

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Djdom56 · 16 May 2012 at 23:25

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

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Deadlifts were fast and easy, same for bench.

Djdom56 · 17 May 2012 at 15:07

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

icecold · 17 May 2012 at 15:19

I think your plan of keeping on hammering your fat loss is the way to go. Then you'll be able to add more muscle after this first comp.

Djdom56 · 17 May 2012 at 20:28

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

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icecold · 17 May 2012 at 20:30

I already can't wait

Syla5 · 17 May 2012 at 20:42

Random question dom, do you and ice train at the same place? Cause from his vids he looks like he's training in the posh part of the gym lol!

Anyway sorry for random question. Lifting is looking good, strong and smooth, how long till the first comp?

Djdom56 · 17 May 2012 at 20:47

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

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

Djdom56 · 17 May 2012 at 21:15

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

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

icecold · 17 May 2012 at 21:43

I both want, and never want, Graston on my hamstrings, adductors, calfs, back, pecs, quads...

Djdom56 · 17 May 2012 at 21:45

I want it on my face...

Syla5 · 17 May 2012 at 21:55

That stuff just doesn't look right!

Djdom56 · 19 May 2012 at 21:09

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

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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

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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

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