Dominic's Training Log

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Dominic's Training Log

Post  Dominic Rivera on Sat Jul 16, 2011 12:14 am

What a Face


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:38 pm; edited 7 times in total
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Saturday 11/27/10

Post  Dominic Rivera on Sat Jul 16, 2011 12:21 am

Squat: 95x8, 135x8, 175x5, 190x5, 205x5

Bench: 95x8, 135x8, 155x8, 170x5, 180x5, 185x5

Deadlift: 135x8, 185x8, 225x5, 245x5, 270x5
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Saturday 12/26/11

Post  Dominic Rivera on Sat Jul 16, 2011 12:24 am

Squat: 225x5, 235x5, 245x5

Bench: 170x5, 180x5, 200x2

Deadlift: 275x5, 290x5, 305x5
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Saturday 1/22/11

Post  Dominic Rivera on Sat Jul 16, 2011 12:27 am

Openers a week out from 1st meet:

Squat: 295x1

Bench: 200x1

Deadlift: 375x1
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Saturday 1/29/11 USAPL Wisconsin State Meet

Post  Dominic Rivera on Sat Jul 16, 2011 12:29 am

Did this one @ 181

Squat: 320

Bench: 225

Deadlift: 418


Last edited by Dominic Rivera on Sat Jul 16, 2011 1:53 am; edited 1 time in total
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Saturday 2/19/11

Post  Dominic Rivera on Sat Jul 16, 2011 12:32 am

Squat: 315x2

Bench: 245x1

Deadlift: 425x2
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Saturday 3/5/11 USPF State Meet @ Lance's Gym (198)

Post  Dominic Rivera on Sat Jul 16, 2011 12:35 am

Squat: I hit 336 and missed 358.

Bench: 253

Deadlift: 468

Total: 1057



Last edited by Dominic Rivera on Fri Dec 09, 2011 4:40 pm; edited 2 times in total
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Saturday 5/7/11

Post  Dominic Rivera on Sat Jul 16, 2011 12:42 am

Fast forward a bit:

Squat: 255x5, 270x5, 285x5

Bench: 225x5, 235x4 then worked up to 315x2 off a 3 board

Rackpulls: 315x5, 385x5, 415x5, 455x5


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:41 pm; edited 1 time in total
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5/13/11 and 5/14 Learn to Train Seminar @ EFS

Post  Dominic Rivera on Sat Jul 16, 2011 12:52 am

Larry Brown and I headed down to London, Ohio for this and learned some great things. We also met some awesome people. I got some great help on my squat technique that was much needed.
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Saturday 6/3/11

Post  Dominic Rivera on Sat Jul 16, 2011 12:54 am

All done without a belt:

Squat: 295x5

Bench: 245x3

Deadlift: 405x5
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Saturday 6/25/11

Post  Dominic Rivera on Sat Jul 16, 2011 12:56 am

Squat: 315x2, 335x2, 350x2, 365x2

Bench: 240x2, 250x2, 260x1x2 - Tried for a double twice, missed it

Deadlift: 445x2, 465x2
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Saturday 7/2/11 Openers

Post  Dominic Rivera on Sat Jul 16, 2011 1:01 am

Squat: 315x1, 335x1, 355x1, 365x1

Bench: 225x3, 235x1, 245x1

Deadlift: 405x1, 425x1, 455x1, 475x1 - This felt like crap. I was spent.
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7/9/11 USPF RAW Nationals (198)

Post  Dominic Rivera on Sat Jul 16, 2011 1:12 am

Squat: 365, 385, 408 - 408 was my goal for my 3rd attempt. It was hard but not I know I could have put at least 10-15lbs more on the bar.

Bench: 242, 265 - Miss because I didn't wait for the "press" command. I completed the lift so I'll consider it a 5lb pr lol, 275 - miss. My goal was to hit 275, got some work to do.

Deadlift: 473, 507, 523 - I wanted 520-530 so this was perfect. It was a hard lift but just like my squat I think I had more in me.

Total: 1173

Overall was a great meet and I had an awesome time.


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:42 pm; edited 1 time in total
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Saturday 7/16/11

Post  Dominic Rivera on Sat Jul 16, 2011 4:47 pm

Keeping things nice and easy a week after the meet. Here's how it broke down:

Squat: Barx5x2, 135x5, 135+42lbs chains x5, 135+80lbs chains x5, 185+80lbs chains x5, 205+80lbs chains x5, 225+80lbs chains x5, 245+80lbs chains x5

Bench: barx5, 135x5, 185x5, 205x5, 225x5x2 - this mean 225x5 for two sets.

Deads: 135x5, 225x5, 315x5x3


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:43 pm; edited 1 time in total
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Re: Dominic's Training Log

Post  Lance Karabel on Sat Jul 16, 2011 9:18 pm

You've made a lot of progress in a short amount of time Dom. Skys the limit, learn what you can from myself or anyone else you are around. Looking forward to seeing you hit bigger numbers in the future!
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Re: Dominic's Training Log

Post  Dominic Rivera on Sun Jul 17, 2011 12:37 am

Thanks Lance!
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Re: Dominic's Training Log

Post  SLIM57 on Mon Jul 18, 2011 7:18 pm

JEEPERS CREEPERS, I had no idea of your starting point! You have come a LONG way, Dom! Keep doin' what your doin'...you can only get better!
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Re: Dominic's Training Log

Post  Dominic Rivera on Mon Jul 18, 2011 11:30 pm

Thanks for the kind words Natalie!
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Monday 7/18/11

Post  Dominic Rivera on Mon Jul 18, 2011 11:47 pm

Military Press 5/3/1

I did a set of chinups between each set of pressing.

Today was: 95x5x7chins, 140x5x7, 150x5x8, 160x5x7 - I don't use any leg drive on my mp so its a strict press.

Dips w/ bw only - 3,4,5,7,7,7,7,9

More chins: 3x5

BB Rows: 135x10, 8, 8, 8, 8

Rope tri extensions/pressdowns whatever they're called: 70x20, 90x14, 110x8, 110x8

DB hammer curls: 30x7, 25x14, 25x10, 25x10


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:43 pm; edited 1 time in total
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Tuesday 7/19

Post  Dominic Rivera on Thu Jul 21, 2011 12:35 am

Lower Accessory

Stiff leg DL: 135x10, 185x10x2, 225x8x2

Leg Press: 2plates (per side)x15, 3x15, 4x10, 5x8, 4+25per side x 8, 4x12

Single Leg Curls: 30x12, 40x6, 40x5, 30x8

Standing calve raise machine: 1x12, 2x12, 3x8, 2x12

DB Side Bends: 50x15, 60x12, 70x10

After lifting I pushed the prowler. I haven't done this in a while and wanna start doing this at least once a week just to keep conditioning up. I wanna say the distance of the sprints/walks were 50yds.

0 weight x 4 sprints, 2 plates x 2 sprints, 3x2, 4x2 - The last two were fast walks, not sprints.


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:44 pm; edited 2 times in total
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7/20 Speed Bench

Post  Dominic Rivera on Thu Jul 21, 2011 12:40 am

Bench: 135x5x2, 155x5, 175x5x2, 185x5 - really light and easy.

DB Bench: 65x15, 75x12, 85x8, 95x7, 75x14

DB Seated shoulder press: 45x12, 50x12, 65x10

Side Raises: 20x10, 25x8, 25x7, 20x10

BD Triceps Extension: 30x10, 30x8, 25x15, 25x12
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Prowler

Post  Joe Hummel on Thu Jul 21, 2011 8:15 am

You pushed the prowler in this heat......crazy kids....
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Re: Dominic's Training Log

Post  Dominic Rivera on Thu Jul 21, 2011 10:01 am

It was indoors Joe haha. I don't think I would've survived pushing it in the heat we had yesterday...
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Back work 7/21

Post  Dominic Rivera on Sat Jul 23, 2011 6:06 pm

Pullups that for some reason seemed really hard. Maybe its the new fat I've acquired lol:

3,6,5,5,4,4,3

DB Rows (These are fun as hell): 80x15, 95x12, 105x10, 110x10, 120x10, 105x10

Lat Pulldowns w/ Vbar: 105x15, 120x12, 135x8, 135x8, 120x10

Facepulls: 40x12, 50x12, 60x10, 60x10

Two variations for 4-5 sets of curls for the girls.
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Saturday 7/23

Post  Dominic Rivera on Sat Jul 23, 2011 6:07 pm

Squats: 135x5, 185x5, 225x5, 275x5, 295x5, 315x5 - Nice PR, 325x2- coming down on the third rep I lost all tightness and failed miserably.

Bench: 135x5, 185x5, 215x5, 225x5, 235x4 - sucked, tried again, got 235x3, Ram: 265x5, 285x3

Deads: 135x5, 225x5, 315x5, 365x5, 385x5, 405x5 - according to Lance the last rep looked hilarious. It also felt like crap.


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:46 pm; edited 1 time in total
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