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Dom's Raw Lifting Log

Hi everyone, and thanks for looking.
After years of weight training without any real direction, I figure that the best thing for me to do would be to start competing. I did well at the two competitions I entered, and I feel I can get stronger while remaining agile and flexible.

I’ll be competing in the 100kg class in April, and possibly September. Over the course of this log I aim to be more comfortable and lifting heavier more frequently, and to improve my contest strategy. In addition to training, I’ll post any other information regarding diet, supplementation, recovery, and flexibility I might find useful.

Week 1, Day 1

Lateral Raises
5x5x30kg

Dumbbell Shoulder Press
6x65kg
4x70kg
2x75kg
4x70kg
6x65kg

Tricep Bench Press
2x4x110kg
2x4x100kg

Tricep Dips
6x +20kg
6x +30kg
4x +30kg
2x +30kg

I’m experimenting with more direct shoulder work to help my with my benching since I tend to struggle most at the bottom of the lift. I’m hoping that by adding time to focus on my shoulders will allow me to both keep benching instensely while being able to give adequate stimulation to the supporting muscle groups.

Week 1, Day 2

Squat Work

Back Squats
3x180kg
3x190kg
2x200kg
1x210kg
1x220kg-Fail

Back Squats w/ Chains
5x120kg
3x5x140kg

Good Mornings
5x90kg
3x5x100kg

Dragon Flags
4x4

This was the first time since December that I’ve squatted. I’ve spent that last two months working on my pulls and strengthening my ankles and calves.

The idea was that if I did this, my squatting and deadlifting would be easier. 210 did feel much easier, and I think 220 failed simply due to the workload.

Tomorrow’s some more leg work. Not sure how that’ll go, but I’m doing and epsom soak and will adjust as neccessary.

Week 1, Day 2

Squat Work

Back Squats
3x180kg
3x190kg
2x200kg
1x210kg
1x220kg-Fail

Back Squats w/ Chains
5x120kg
3x5x140kg

Good Mornings
5x90kg
3x5x100kg

Dragon Flags
4x4

This was the first time since December that I’ve squatted. I’ve spent that last two months working on my pulls and strengthening my ankles and calves. The idea was that if I did this, my squatting and deadlifting would be easier. 210 did feel much easier, and I think 220 failed simply due to the workload.

Tomorrow’s some more leg work. Not sure how that’ll go, but I’m doing and epsom soak and will adjust as neccessary.

Week 1, Day 3
Speed Work

Single Leg Squats
4x sets of 5

Weighted Chins
5x +50kg
4x3x +40kg

Stiff-Legged Deadlifts
4x6x150kg

Cluster:
Seated Calf Raises: 6x8x90kg
Lateral Stepdowns: sets of 6

Week 1, Day 4
Max Bench

Bench Press
5x120kg
3x130kg
1x135kg
1x140kg
1x145kg
5x120kg

Bench w/ Chains
3x5x90kg

Incline Tricep Press
6x60kg
4x6x70kg

Dumbbell Tricep Extensions
4x6x40kg

Tricep Band Work 4 sets of 20

Ankle Band Work
Ab Work

I wanted to go heavier on my pressing movements, but I’m finding, especially after heavy squatting, a noticeable pain in my bicep tendons. I’ve done a contrast shower followed by more stretching, and will see if that helps.

Week 2, Day 1

Shoulder Work

Cluster Set:
Rear Delt Raise
5x6x35 kg

Dumbbell Push Press (Single Arm)
   5x90 kg
   3x95 kg
   2x1x105 kg
   3x95 kg
   4x90 kg

Skull Crushers
   4x50 kg
   3x50 kg
   3x50 kg
   2x5x40 kg

I had a morning meeting to attend to, so I had to cut this training session short.

Week 2, Day2

Max Deadlift Work

Deadlifts from Deficit

6x180kg
4x200kg
2x220kg
1x220kg
4x200kg
6x180kg

Conventional Deadlifts
10x140kg

Ab Work

GHR
2x15x+5kg

Since finding a weightlifting centre near me, I’ve been moving more of the heavier workouts there. I’d like to move all the training there, but the times they’re open are dictated by the college they’re in, so I have to still use a commercial gym. I forgot that this week is a school holiday, so I showed up to train to find it closed.

I actually contemplated passing up my training session just to avoiding going to the commercial gym, but I felt in the great scheme of things, not liking a place to train isn’t justification to not put in the work. Having the two gyms makes me appreciate the value of having a place where people want to train, improve and compete. It’s inspirational.

Week 2, Day 3

Speed Bench Work

Dumbbell Bench Press
3x5x120kg

Dumbbell Flyes
4x6x55kg

Weighted Tricep Dips
5x5x+20kg

Today was a struggle. I couldn’t get settled and sleep last night, and after my first set of benching, the pain in my bicep/shoulder area came back and made it difficult to get any stability. Had I used the barbell, I guess the worst would’ve been that the barbell would crash onto my chest, but I keep having images of the dumbbell slipping out of my hands and crashing into my skull. I’m going to do some extra soft tissue work and stretching over the weekend. I’m hoping it clears up by the next max bench day.

I’m experimenting with more direct shoulder work to help my with my benching since I tend to struggle most at the bottom of the lift. I’m hoping that by adding time to focus on my shoulders will allow me to both keep benching instensely while being able to give adequate stimulation to the supporting muscle groups.[/quote]

Try some low pin presse’s, they should do the trick.

[quote]BlackLabel wrote:
I’m experimenting with more direct shoulder work to help my with my benching since I tend to struggle most at the bottom of the lift. I’m hoping that by adding time to focus on my shoulders will allow me to both keep benching instensely while being able to give adequate stimulation to the supporting muscle groups.

Try some low pin presse’s, they should do the trick.[/quote]

Yup-that’s actually on the schedule this week. I’m hoping these twinges have subsided by then!

Week 2, Day 4

Squat Work

Front Squats
6x140kg
4x150kg
2x160kg
4x150kg
6x140kg

Alternating Lunges
3x5x60kg

Ankle Drills

Today was comfortable. It took a little long settling it, but I found it easier to drive up and keep pushing my knees out.

Week 3, Day 1

Leg Work

Dumbbell Reverse Lunges
5x5x65kg

Step Ups
5x5x50kg

Single Leg Calf Raise (hold in bottom position)
4x10x40kg

Week 3 Day 2

Max Bench Work

Barbell Lockouts

6x2x135kg

Incline Barbell Press
3x5x90kg

Skull Crushers
3x6x45kg

Close Grip Bench
2x5x110kg

One thing that hit home for me today was my dislike for incline work. Flat benching, to some extent is okay. Shoulder pressing is okay. The area in between?

It’s like running into molasses. The movement starts fast, then grinds to a halt towards the end. It probably means I need to do more of it, so I’ll swap out (where possible) the flat benching for incline on volume on speed days.

Week 3 Day 3

Shoulder Work

Dumbbell Shoulder Press (unsupported)
4x6x65kg

Rear Delt Raise
2x6x25kg
3x6x30kg

Cable Pulldowns (reverse grip)
4x15x50kg

Tricep, Shoulder Mobility

Week 3, Day 4

Deadlift Work

Conventional Deads
5x200kg
3x220kg

Good Mornings
5x70kg
5x90kg
2x5x100kg

Ab Work
Ankle Mobility

I’ve been working late the last couple of nights to hand in school work, which seems to have taken it’s toll here. By the time I’d gotten to my third set of deads, I couldn’t lift the bar. It wasn’t bad positioning, or that it was heavy; I just didn’t want to move it. I didn’t want to do any more deadlifting. I figured it’d be better to work on some other movements, rest up this weekend, and maybe I can write this off as a bad day, and not have it slide into next week.

Week 4, Day 1

Squat Work

Back Squats
3x170kg
3x180kg
3x190kg
3x200kg

Goblet Squats
2x10x40kg

Ab Work

Single Arm Deads
3x70kg/side
3x90kg/side

Ankle Drills

Week 4, Day 2

Speed Work

Split Squats
5x65kg
5x70kg
5x75kg
5x80kg
5x85kg

Good Mornings
2x5x100kg
2x5x110kg

Single Leg Squats 3 sets x 3/side

Standing Machine Calf Raise 4 sets 10

Week 4, Day 3

Bench Work

Floor Press
3x2x140kg
1x145kg
2x2x140kg

Bench Press
Wide Grip: 3x5x100kg
Close Grip: 3x5x100kg

Band and Ab Work

Week 5, Day 1

Bench Assist Work

Dumbbell Shoulder Press
5x70kg
3x75kg
1x80kg
1x80kg
3x75kg
5x75kg

Skull Crushers
5x4x50kg

Lateral Raises
4x6x30kg

Dumbell Tricep Extensions (focus on keeping elbows in)

6x40kg
2x6x50kg

Shoulder Mobility

The pain in my bicep tendon has gone, which is good-I don’t feel any of my pressing movements are spinning that far out of control. Today’s training was pretty quick and positive-hopefully that’ll translate into something come competition time in a couple of weeks.