Dominic's Training Log

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Re: Dominic's Training Log

Post  nateg7800 on Mon Aug 22, 2011 9:59 am

making some solid progress. slow steady gains... keep it up Dom

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Re: Dominic's Training Log

Post  Dominic Rivera on Mon Aug 22, 2011 12:59 pm

nateg7800 wrote:making some solid progress. slow steady gains... keep it up Dom

Thanks Nate!
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Monday 8/22 and Weds 8/24

Post  Dominic Rivera on Sat Aug 27, 2011 10:33 pm

Bench: 135x5, 155x5, 190x3, 205x3, 215x9

Cambered Bar Bench: 5x5 @ 165

Pullups: 3,8,6,7,6,6,5,6,5

DB Rows: 90x12, 110x15, 120x12, 120x9, 110x12

Rope Pressdowns: 80x15, 100x12, 110x8, 90x8

Curls: 5 sets
___________________
Wednesday Squats: 145x5, 195x5, 235x5, 265x5, 305x5, Belt: 325x3, 355x4
Leg Press: 6plates x12, 8x12, 10x12, 10x12, 12x8

DB RDL: 65x15, 85x15, 85x12, 95x12

Cable Rope Abs: 100x20, 120x20, 140x18, 140x18

Prowler: Walked with 180lbs on it. Starting out easy. 10 trips.


Last edited by Dominic Rivera on Fri Dec 09, 2011 4:51 pm; edited 2 times in total
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Thursday 8/25 and Friday 8/26

Post  Dominic Rivera on Sat Aug 27, 2011 10:42 pm

Military Press: 95x5, 115x3, 130x3, 135x3, 145x7, 130x5

Chins: 8,6,5,4,4,5,5,5

Low Incline DB Press: 65x15, 80x12, 80x10, 80x8, 70x8

Rope FacePulls: 40x15, 60x15, 70x10, 70x10

Side Raises: 20x12, 20x10, 20x10, 20x8

EZ Bar Skull Crushers: 50x15, 70x2x12, 70x8

Curls: 5 Sets
_________________________
Friday Deads: 135x5, 225x5, 315x5, 365x3, 380x3, Belt: 405x3, 430x5 - felt really good.

SSB Good Mornings: 95x2x10, 105x10, 105x8, 105x8 - I have no idea how much the SSB weighs. This is how much it would be with a 45lb bar.

BB Rows: 135x8, 175x8, 175x8, 175x8, 155x10

Leg Curls: 5 Sets

DB Side Bends: 80x15, 80x15, 80x12, 80x10
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Monday 8/29

Post  Dominic Rivera on Wed Aug 31, 2011 12:04 am

Bench 5/3/1: 135x5, 155x5, 180x5, 205x3, 230x6 - 5lb pr. I guess I'll take it.
Cambered Bar Bench: 5x3 @ 175

Pullups: 3,6,5,7,6,6,5,5,5,5,5

DB Rows: 100x12, 120x12, 120x10, 120x8, 120x8

BW Dips: 10,10,10

Rope Pressdowns:

80x15, 100x8, 110x8, 110x7, 90x8

Curls: 4 sets
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Re: Dominic's Training Log

Post  Joe Hummel on Wed Aug 31, 2011 9:10 am

11 sets of pullups? Do you do them in succession or do you superset them with other exercises? I have been doing them between bench warm up sets but only 3 sets. Guess I have to do more to get a better dead lift. Are you going to do the Oct 8 meet?
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Re: Dominic's Training Log

Post  Dominic Rivera on Wed Aug 31, 2011 10:40 am

I love pullups/chins. I do them between every set of any pressing movement. They are pretty much always super-setted. They don't really make me sore anymore so the volume doesn't really get to me. I think my next meet will be either in December or January. Not sure yet.
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8/31 Squats and 9/1 Military Press

Post  Dominic Rivera on Mon Sep 05, 2011 7:45 pm

Squats: 280x5, Belt: 315x3, 350x5

Leg Press: 8plates x12, 10x12, 10x12, 10x10, 10x10

DB RDL: 75x15, 95x12, 105x8, 105x8, 105x8

Rope Abs and Calve Presses: 4 sets each
_______________

MP: 95x5, 120x5, 135x3, 150x6, 135x5

Chins: 3,9,8,8,6,5,5,6,5,5

DB Inclines: 70x10, 85x10, 100x8, 100x6, 85x8

Facepulls: 50x15, 70x10, 80x8, 60x10, 60x10

Side Raises: 20x12, 25x7, 20x2x10

Skullcrushers: 65x15, 85x10, 85x10, 95x8

Curls: 4 sets
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9/2 DL and 9/5 Bench

Post  Dominic Rivera on Mon Sep 05, 2011 7:51 pm

DL 355x5, Belt: 405x3, 450x4

SSB GM: 95x10, 115x2x10, 125x2x8

BB Rows: 135x8, 185x8, 185x6, 165x10, 165x8

Leg Curls: 5 sets

DB Side Bends: 85x2x15, 95x8
____________________

Bench: 185x5, 195x5, 210x9, 185x13

Pullups: 3,8,7,6,6,6,5,5,5

Cambered Bar Bench: 5x10 @ 140

DB Rows: 100x15, 120x12, 120x3x10

Rope Pressdowns: 90x15, 110x9, 100x8, 90x9, 70x13

Curls: 100 sets
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9/7 Squats and 9/8 MP

Post  Dominic Rivera on Sun Sep 11, 2011 11:15 am

Squats: 135x5, 185x5, 225x5, 285x5, 305x5, Belt: 325x7 - probably good for another 1-2 reps.

Leg Press: 8plates x 10, 10x10, 10x8, 8x10

DB RDL: 85x15, 95x10, 105x8

Hanging knee raises: 20,20,16,15,10

Calves: 4 sets
____________________
9/8 MP: 125x5, 130x5, 140x8, 125x7

Chins: 3,9,8,8,6,6,6,5,5

Facepulls: 50x15, 70x12, 70x10, 60x12

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

Skullcrushers: 65x12, 85x12, 85x10, 85x10

DB Hammer Curls: For the Girls.
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Friday 9/9 and Mon 9/12

Post  Dominic Rivera on Sun Sep 18, 2011 1:43 am

9/9 Deads: 365x5, Belt: 390x5, 415x5 - awful set, 365x6

SSB GM: 95x10, 115x10, 115x10, 125x10, 135x5

BB Rows: 135x8, 185x8, 185x8, 165x10, 165x10

Leg Curls and DB Side Bends: 3 sets each
____________________

9/12 Bench: 135x5, 165x5, 195x5, 210x3, 220x8, 195x10

Pullups: 3,7,7,5,7,5,5,6,5,5

Cambered Bar Bench: 5x8 @ 165

DB Rows: 100x12, 120x12, 120x12, 120x10, 120x10

Rope Pushdowns and Curls: 4 sets each
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Weds 9/14 and Thurs 9/15

Post  Dominic Rivera on Sun Sep 18, 2011 1:50 am

9/14 Squats: 305x5, Belt: 325x3, 345x6

Leg Press: 8 plates x12, 10x12, 10x12, 10x10, 10x10, 8x15

DB RDL: 75x15, 90x12, 105x10, 105x10

Sit-ups: 4 sets
_________________
9/15 MP: 95x5, 130x3, 140x3, 150x7, 135x7, 135x6, 135x5, 115x8, 115x7, 105x8

Chins: 3,8,8,8,6,6,6,5,5,5

Rope Facepulls: 50x15, 70x12, 85x8, 60x12, 50x13

Side Raises: 5x12 with 15lbs

Single arm pressdowns and curls: 5 sets each
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Fri 9/16 and Mon 9/19

Post  Dominic Rivera on Wed Sep 21, 2011 9:16 am

DL: 390x3, belt: 425x3, 435x5

SSB GM: 95x10, 115x10, 125x8, 135x8, 135x7

Chest Supp Row: 2plates x 15, 3x10, 3+25lbs x2x8, 3x8

Leg Curls, DB Side Bends, and Calves: 4-5 sets each.
______________________
Monday Bench: 185x5, 210x3, 235x6, 185x15

Pullups: 3,7,7,7,6,6,5,6,5,5,6

Cambered Bar Bench: 5x5 @ 175

DB Rows: 100x12, 120x4x12

VBar Lat Pulldowns: 3 Sets

Rope Pressdowns: 80x15, 100x12, 120x12, 130x7, 110x8

Curls: 5 sets
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Weds 9/21 and Thurs 9/22

Post  Dominic Rivera on Sun Sep 25, 2011 9:50 pm

Squats: 285x5, Belt: 325x3, 360x5

Leg Press: 5 sets

DB RDL: 75x15, 95x12, 110x10, 110x8

Sit-ups: 4 sets

Prowler: Some sprints but mostly fast walking with a lot of weight.
_____________________
Military Press: 95x5, 125x5, 140x3, 155x5, 140x5, 140x5

Chins: 3,8,8,8,7,?,5,5,5,5

DB Incline Presses: 85x10, 95x8, 100x8, 75x12

Rope Facepulls: 50x15, 70x12, 80x10, 70x8, 60x8

Side Raises: 25x12, 25x8, and so on.

Tri Pushdowns and Curls: 5 sets each
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Friday 9/23 and Week of 9/26

Post  Dominic Rivera on Sat Oct 01, 2011 11:55 pm

DL: 365x5, belt: 415x3, 460x3

Backraises: 20, +25lbs x 12, 35lbs x 15, 35lbs x 12

Chest Supported Row: 2 plates x15, 2+25lbs x 12, 3x10, 3+25 x6, 2x15

Leg Curls: 80x10, 100x10, 120x7, 110x8

DB Side Bends: 65x20, 75x20, 90x15, 100x15
___________________
9/26 - 9/30 was a deload week before I start my meet training cycle on Monday 10/3. I just used light weights on the main movements and did minimal assistance work.
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Next meet?

Post  Joe Hummel on Sun Oct 02, 2011 11:26 am

Dominic Rivera wrote:DL: 365x5, belt: 415x3, 460x3

Backraises: 20, +25lbs x 12, 35lbs x 15, 35lbs x 12

Chest Supported Row: 2 plates x15, 2+25lbs x 12, 3x10, 3+25 x6, 2x15

Leg Curls: 80x10, 100x10, 120x7, 110x8

DB Side Bends: 65x20, 75x20, 90x15, 100x15
___________________
9/26 - 9/30 was a deload week before I start my meet training cycle on Monday 10/3. I just used light weights on the main movements and did minimal assistance work.

What meet are you training for? Looks like your dead lift is coming along nicely.
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Re: Dominic's Training Log

Post  Dominic Rivera on Sun Oct 02, 2011 11:38 am

I'm gonna do the meet on Dec. 3rd at Lance's Gym. I'll probably do a USAPL meet in Wisconsin late January also.

Thanks, I can't wait to put some weight on the bar!
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Monday 10/3 and Weds 10/5

Post  Dominic Rivera on Thu Oct 06, 2011 10:18 am

Bench: 135x5, 185x5, 205x3, 225x3, 255x1, 275x1-PR, 285x-PR, 295-Miss. Maybe next time.

Pullups: 3,5,5,5,5,5,5,5,5,5,5

Cambered Bar Bench: 5x10 @ 140lbs

TBar Rows: (25lb Plates): 2x15, 3x12, 4x12, 5x8, 4x12, 4x10

DB Tri Extensions and Barbell Curls: 4 sets each
_____________________
Weds 10/5: Squats: 295x5, 310x5, Belt: 330x8

Single Leg Press: 90x10, 180x10, 180x10, 180x10, 180x8, 140x12

Reverse Hyper: 20x15, 40x2x12, 60x12

Leg Raises: 25,20,15,17

Some Calves
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Thursday 10/6 and Friday 10/7

Post  Dominic Rivera on Sun Oct 09, 2011 10:29 pm

MP: 95x5, 135x5, 135x5, 145x8, 135x6

Chins: 3,8,7,6,7,7,5,5,5,5,5

Rear Delt Raises: 15x15, 20x10, 20x12, 20x10, 20x12

Tri Pushdowns: 80x20, 100x15, 120x15, 140x10, 140x10

Curls: 4 Sets
_________________
Friday 10/7: Deads: 370x5, belt: 395x5, 420x5

GoodMornings: 95x10, 135x3x10

Cambered Bar Rows: 135x10, 155x8, 155x8, 155x8

Shrugs: 225x10, 225x10, 245x3x12

DB Side Bends: 75x10, 90x15, 105x12, 95x10

My training calls for 530x1 next week. I'm gonna rip it off the floor. Easy.
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Monday 10/10 and Weds 10/12

Post  Dominic Rivera on Thu Oct 13, 2011 10:13 am

Bench: 135x5, 200x3, 215x3, 225x3, 260x1, 280x1

Pullups: 3,7,7,6,5,5,5,5,5

Cambered Bar Bench: 4x8 @ 175

TBar Rows: 15,12,12,12,17

DB Tri Extension: 25x15, 35x10, 30x12, 30x10

BB Curls: 4 sets
_______________________
10/12 Squats: 310x3, Belt: 330x3, 350x3, 385x1, 415x0 - too high, 415x1

Leg Ext: 1x20, 2x15, 3x12, 3x10, 3x8, 2x12

Rev Hyper: 40x15, 50x12, 60x12, 70x15

Leg Raises: 20, 20, 12, 12, 10

Calves: 4 Sets
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Friday 4/11/14

Post  Dominic Rivera on Mon Apr 14, 2014 3:35 pm

DL sans belt: up to 500x4,4,3

Still Legged DL's: 225x8, 275x6, 315x6, 315x4

that's all.  alien 
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Monday 4/14/14

Post  Dominic Rivera on Wed Apr 16, 2014 10:43 am

Bench: 275x5, 285x5, 295x3, 305x1, 225x12

DB Bench: 90x10, 100x10, 105x8, 100x10, 90x12

Chest Supported Rows: 5x10

LPD: 5x10

Dips: 5x10

DB Hammer Curls: 5x10
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