Dom's Training Log

Thanks guys.

The bench and deadlift were all time pbs and the squat was a season and style pb. Hopefully I'll squat and bench a little more on Friday, the deadlift isn't going to have any more on it for a while :).
 
Pretty boring session today.

Paused Squats
120kgx3
110kgx3
110kgx3
110kgx3

Deadlift + chains
120kgx3
140kgx3
120kgx3


I was mean to bench as well but I couldn't really be bothered. Today is just a filler day really and I have another mock meet on Friday so it was never going to be a heavy day.
 
I completely forgot about this.

I squatted a PB on Friday. Woop! :p

I got 170kg for a single, happy times. It's the first actual increase in my 1RM since February last year :eek:. Ok there have been changes in form and injuries but it is nice to have some more weight on my back ;).

I did get a video but it is really rubbish because when I placed the camera I accidentally zoomed in so all you can really see is the back of my head :/. I will upload it at some point, maybe tonight after the horrible day I have planned for myself :(.

I didn't get much else done in the session though because when I started to bench my back cramped up like a mother. That put an end to any more benching and I didn't really fancy deads after that either.

Never fear though, a weekend of smashy smashy with lots of stretching means I feel as fit as a fiddle now ;).
 
Today is no longer a good day :(.

Paused Squat
130kgx4
125kgx4
125kgx4
122.5kgx4
122.5kgx4

Comp Bench
90kgx4
95kgx4
92.5kgx4
92.5kgx4
92.5kgx4
92.5kgx4
92.5kgx4

Deadlift + 3chains Shows Weight on bar, not including chains
140kgx3
160kgx3
160kgx3
170kgx3
170kgx3

Pullup SS Rope Pull to neck
BWx10, 100lbx20
15kgx8, 120lbx20
15kgx8, 120lbx20
15kgx6, 120lbx20

Dips
BWx10
18kgx8
Bwx12

Rollouts
BWx10
1 Chain x8
1 Chain x8
2 Chains x8


Collapse x everything

So knackered after that. Bed time now. Good night.
 
31/10/2012

Deadlifts
180kgx3
175kgx3
175kgx3
170kgx3

Wide Grip
90kgx5
95kgx5
92.5kgx4 Lost count
92.5kgx5
92.5kgx5
92.5kgx5

Squats +3 Chains
100kgx3
100kgx3 weird set
110kgx3 also weird
110kgx3 Turns out chains were uneven so corrected that and this set went better
110kgx3

Kroc Rows
35kgx10
50kgx25
50kgx25

Body Saw SS Dragon Walk
BWx10, 10 meters
BWx10, 10 meters

Deadlifts went well, today was meant to be a little lighter to get a little speed on them. The chain squats were very annoying but I think it is mostly because I am not used to them, I like the movement though, feels good ;).

Don't know the real name for dragon walks but I decided it was a good name :).
 
Yeah I have to use straps to get up into the higher reps. It's one of the only time I justify them :).

My upper back is annoyingly strong, it has caused me problems deadlifting because my lats are over-active.

I don't remember actually, I'll have go on Friday and see what I can do :).
 
icecold said:
So you were saying it was better than mine...just because?!

5x40kg herewego.gif
Click to expand...

Mostly but it probably is ;)

I know I've done 3x40kg but I'm not sure if I even went higher. I might try a 1RM chinup tomorrow :p


Syla5, Kroc Rows are probably not the best thing to video because the form isn't meant to be strict on it. I tend to be strict until I fail and then degrade the form a little to finish off the reps. It normally ends up being about 15-20 strict and the rest can be anything from a little twist to looking like I'm trying to start a lawnmower :D.
 
2/11/2012

Squats
140kgx3
150kgx3
147.5kgx3
147.5kgx3
145kgx3
145kgx3

Paused Bench 3ct
90kgx4
87.5kgx4
87.5kgx4
87.5kgx4
85kgx4
85kgx4

Paused Deadlifts
140kgx3
160kgx3
160kgx3

Chinup
+20kgx8
+30kgx5
+40kgx3
+60kgx0 :p

Cable Row
90lbsx20
100lbsx15
120lbx15

Pullups
3x10xBW


Absolutely knackered yesterday, there was meant to be more done for deads but I couldn't be arsed also didn't help that despite eating just before the gym I was really hungry all day :/.

Chinups were just a bit of fun really, the 40kg was easy and I would have done more but I wanted to see if I could get 60kg :D.

In my mind lots of back work makes up for not doing enough deads :). Also didn't do my core work yesterday but I'll just do that at home tonight, it's not a big deal. Squats and bench felt great today so I'm hoping I may be able to add a few extra kgs to the total at west mids in a few weeks.
 
Gotta get that der specificity brah! It does suck though. This week and next I have a variant everyday :(.

Ha ha, a little almost got it though...


No, no I didn't

The 40kgx3 was pretty easy though I reckon I could have had 5 ;).
 
Today's session felt awesome but we were at the gym for much too long :/.

Paused Squats
140kgx3 Technically a PB but I have never really done heavy triples before so I don't think it counts :p
140kgx3
135kgx3
132.5kgx3

Comp Bench
100kgx2 PB
102.5kgx2 PB
105kgx2 PB
100kgx2

DL + 6 Chains
180kgx2 Same as paused squat, kind of a PB
170kgx2
170kgx2
170kgx2

Dips
BWx10
20kgx5
30kgx3
45kgx3
35kgx3
40kgx3

Back Work
- This got a little complicated. It was supposed to be Pullups and rope pulls but I decided since my lats are so strong there is no point in me doing pullups. So I changed to a strict DB row with my chest supported and trying to maintain a very specific movement path and joint angles, and a small count of 3 at the top of each rep, all done in a superset with the rope pulls.

-10xBW Pullups Changed my mind after this

Chest Supported DB Row
20kgx10
15kgx20
10kgx20
10kgx20

Rope Pulls
100lbx15
120lbx20
120lbx20
120lbx20

Rollouts
BWx10
3x10 +2 Chains


Squats went well, the counts were a little quick on the first set so I did another at the same weight.

Bench was awesome, I don't think I have ever had such a good bench session.

Pulls with chains are awesome but incredibly fatiguing.

Only just realised how much volume I did on dips :eek:.

The whole palava with the rows is because my lats are much too strong when compared to the rest of my back (pic below for reference, all be it not a very good one), I spent a while playing around with the angle of my elbow and the potitioning of my scaps and I think I have found something that works quite well. They weren't in any way max effort but you can see a huge difference in those rows when compared to the Kroc rows.


8uj1n.jpg



First Squat set:
 
Wednesday's session, a little late updating :o.

7/11/2012

Deadlift
200kgx2 PB
205kgx2 PB :)
200kgx2
180kgx1 Just to try and generate some speed, I was going to do more but I couldn't be bothered

Wide Grip Bench
100kgx3
100kgx3
100kgx3

Squat + 6Chains
120kgx2
130kgx3
140kgx1
140kgx1

Bit of a odd session really, there was assistance stuff but I neglected to write it down so I can't remember what it was :rolleyes:. The deads tired me out fairly well and the the wide grip was just weird, the first set was a little tough but not a top set so I did another at the same weight and it was really easy, but then in between set 2 and 3 my pecs seemed to get extremely fatigued :confused:. Oh well still a PB.

I still haven't quite judged the difference in weight with the chain squats because the 120kg and 130kg were pretty comfortable but the 140kg was hell :(.

 
Today's sesh:

9/11/2012

Squat
160kgx2
165kgx2 = PB but I haven't been nearly this strong for a long time and I have also changed my style since then so YAY! :p
160kgx1 Set up wonky so only did a single
160kgx1 Ok, now I'm just tired :)
150kgx2

Long Pause Bench
95kgx3
95kgx3
92.5kgx3
92.5kgx3
92.5kgx3
92.5kgx3

Strict DB Row SS w/ Cable Row
12.5kgx10/80lbx12
12.5kgx20/100lbx15
15kgx15/90lbx15
15kgx15/90lbx15
15kgx22/90lbx20

Arnold Press
20kgx10
27.5kx6
30kgx6
30kgx6
30kgx6

Also did some gay stuff on my shoulders and some token core work.

The strict rows absolutely rape me, it just goes to show how strong a dysfunctional system can be though. I'm very happy with the squats, I didn't go any higher because I was pretty tired sand my hip flexors were getting a little ropey (also the reason I didn't do my paused pulls but I'm doing them tomorrow) but as you can see from the vid the 165kg isn't even slow.



 
12/11/2012

Mock meet at 90%

Squat
160kg very comfy, about 3 inches below depth and a no psyche-up PB :p

Bench
115kg All time PB, although I don't think I'll get much higher in comp

Deadlift
200kg again very easy, probably could have pulled more without it being too heavy but I just didn't need to


Tomorrow is the last session before the comp. It doesn't really consist of much, just some Westside style speed work so 70% or less for no more than triples but I'll probably be doing doubles and singles. Bench will be a little heavier than that but not a great deal.
 

BOOM!

9 for 9, huge comp PBs on each lift and all time PBs on each as well!

It was a good day :).

Not really much to say as it is all there in the video but I am expecting big things from myself in the next few months. The heavier bodyweight was definitely a smart choice, but now I have to decide what happens at the British next year.

I reckon I have another couple of kgs on each lift as well, especially the bench, should have gone higher :p.


Just as a measure of progress:
Squat - 15kg comp PB and 5kg all time PB
Bench - 15kg comp PB and 2.5kg all time
Deadlift - 15kg comp PB and 10kg all time

Last comp was nationals on Sept 9th and last 1RM session was 3 weeks ago for squat and deadlift but only 1 week ago for bench.
 
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