Dom's Training Log

[Delvis]

He just bawlsed his squat up yesterday, we think he keeps changing his stance/form each session.

Ahh okay

 

[Djdom56]

22/8/2012

Deadlifts
Warm ups to 160kg
180kgx2
190kgx2
200kgx1.5 God Damn it mother******!!! Very very close
200kgx1 arrogance got the better of me here
190kgx2
180kgx2

OHP
barx10
40kgx6
45kgx5
60kgx4
55kgx4x4

Paused Squats
60kgx5
80kgx3
100kgx5
110kgx5
105kgx5
105kgx5

Incline DB Press
20kgx10
30kgx6
35kgx6
30kgx6

Machine Row
50kgx20x2


Soo sleepy now. I had a nice hot bath to help me recover but now I want to sleep . Pleased with the session though. I should have gotten the 200kgx2 I'm a little ****ed that I didn't but oh well not long to the comp now so I can just smash pbs then .

 

[Syla5]

Nice work on the deads Dom, what's your targets for the comp?

 

[Djdom56]

Lift as much as possible .

Probably something like this:
160-170 Squat
105ish Bench
210ish Dead

I've messed around a lot with my squat and it lagging a bit. It'll be fine once I adapt to these changes because they are technically a better way of squatting that I used before but untrained during the long time off. I just won't have adapted to them fully by September.

 

[Djdom56]

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 .

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.

 

[Djdom56]

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 .

 

[Djdom56]

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.

 

[Djdom56]

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

 

[LiE]

Paused deadlifts look sexual

 

[Djdom56]

They are horrible, especially after box squats . They have also lead to greater levels of shouting because they are so horrible.

 

[Djdom56]

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

 

[Djdom56]

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

 

[Delvis]

Nice work Dom

Split squats are EVIL

 

[Djdom56]

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 .

 

[Delvis]

I should probably add split squats in every so often, especially on my shock days just to destroy myself even more.

Mind you, front squats are doing a good job of that. While attempting to strangulate me as well

 

[Djdom56]

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 .

 

[Delvis]

I find they work my core a hell of a lot as well, they pretty much just exhaust me on leg days. Just need to make sure my wrists are okay, they don't like bending like that....But it could be due to me not being to move my elbows higher

 

[Djdom56]

Try wrapping something like lifting straps around the bar and then holding onto those. If you don't have straps I'm sure any other appropriately tough bit of fabric would work.

Way too long a video for the explanation required but oh well. The straps are about the 2 min mark.

 

[Delvis]

Aye I think I know what you mean anyway. They're okay, I tend to find they hurt more on back squats oddly enough...

Work that one out

 

[Djdom56]

Do you have any videos of your back squats kicking around anywhere?