Dominic's Training Log

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

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

Deadlift: 135x8, 185x8, 225x5, 245x5, 270x5

Squat: 225x5, 235x5, 245x5

Bench: 170x5, 180x5, 200x2

Deadlift: 275x5, 290x5, 305x5

Openers a week out from 1st meet:

Squat: 295x1

Bench: 200x1

Deadlift: 375x1

Did this one @ 181

Squat: 320

Bench: 225

Deadlift: 418

Squat: 315x2

Bench: 245x1

Deadlift: 425x2

Squat: I hit 336 and missed 358.

Bench: 253

Deadlift: 468

Total: 1057

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

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.

All done without a belt:

Squat: 295x5

Bench: 245x3

Deadlift: 405x5

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

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

Deadlift: 445x2, 465x2

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

Bench: 225x3, 235x1, 245x1

Deadlift: 405x1, 425x1, 455x1, 475x1 - This felt like crap. I was spent.

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.

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

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!

Thanks Lance!

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!

Thanks for the kind words Natalie!

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

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.

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

You pushed the prowler in this heat......crazy kids....

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

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.

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.