Dom's Raw Lifting Log

Week 5, Day 2

Deadlift Work

Snatch Deads
6x170kg
4x190kg
2x200kg
2x200kg
4x190kg
6x170kg

Glute-Ham Raises
4 sets of 10

Ab Work
Ankle Stability Drills

Week 5, Day 3

Bench Work

Incline Dumbbell Press
2x5x80kg
3x5x95kg

Weighted Tricep Dips
2x5x+20kg
2x5x+30kg

Cable Crossovers
3x8x70kg

Close Grip Bench
2x5x100kg
4x100kg

Week 5, Day 4

Squat Work

Front Squat

5x150kg
3x160kg
1x170kg
1x170kg
3x160kg
5x160kg

Good Mornings
4x5x90kg+chain

Stiff-Legged Deads
4x6x140kg

Ankle and Hip Mobility Drills

I finally remembered to take my camera with me to training so I could record some of the movements for analysis. On first glance they look good, and I feel more comfortable squatting deeper. I’m off for a couple of days for a trip to Ireland. I’m looking forward to a break after the end of classes, but I need to make sure I don’t overdo it with the eating.

Just a quick update.

Week 6 was a washout. I came back from Dublin just feeling exhausted (and it’s not like I drank). I took the rest of the week, and hoped that by Saturday, I could practice my openers for next week’s competition.

Week 7 was just a warm up to the day. I hit 147.5kg, which was enough to win my my class. To be honest, I’m suprised I got that far because the week before, 140kg was an issue. I’ve come out with a few observations, but I’ll defer dwelling on them till after this competition on Easter.

Week 8, Day 1

Bench Speed Work

Incline Dumbbell Press
5x3x95kg

Close Grip Bench
5x80kg
5x90kg
5x95kg

Cable Pulldowns
3x15x55kg

Shoulder, Tricep Mobility

I don’t have time between competitions to work on anything serious, so I’m just going to concentrate on speed and moving quickly this week, then relaxing and doing some light work again next week.

Week 8, Day 2

Speed Squat Work

Back Squats
3x165kg
3x175kg
3x3x180kg

Good Mornings
4x5x90kg

Hip, Calf Mobility Work

Week 8, Day 3

Speed Bench (Assist) Work

Shoulder Push Press
4x3x90kg

Rear Delt Raise
3x6x30kg

Weighted Tricep Dips
2x5x+20kg
5x+40kg

Dumbell Tricep Extensions
6x45kg
2x6x45kg

Week 8, Day 4

Speed Deadlift Work

Conventional Deads
5x170kg
5x190kg
5x210kg

GHR 2xsets of 10

Ab Work, Ankle Stability Work

Week 9, Day 1

Deficit Deads
4x5x165kg

Good Mornings
4x5x100kg

Dumbbell Pullthroughs
4x5x95kg

Hip Mobility Work

Apologies for they delay, but I just wanted to recap my competition.

All in all, it was good day. I hit 8 for 9 lifts, and had PBs in all 3.I would’ve liked to have pushed more in the squat, but my coach was a bit worried about me starting at a lift I didn’t reach in competition. I’ve posted pics of my squats and deads in my video section-any constructive advice is always welcomed. One think I know for the deadlift is to really use my legs more, but I’m not sure how to work that it without feeling like the bar won’t move.
I’m taking the next few weeks to work on some lagging parts. My next competition isn’t till August, so I’ve got time to work on my technique and power then.