Domination Tour

[DOM]

Wed Nov 20 speed bench

speed bench + 1 set chains
3 x 9 @ 135

French press
8 @ 50
2 x 8 @ 60

Side dumbell raises
4 x 10 @ 30s

Face pulls 3 x 15 @ 60

Standing abs
3 x 15 @ 60

Lat pull downs
3 x 10 @ 120

Been sick as a dog lately so I probably shouldn't have even gone in for this workout. I was getting lightheaded by the end.

In good news, speed was awesome today. I was catching the bar and everything.

 

[DOM]

Fri. nov 22 speed SQ

Still sick. worked out anyway.

box squats + 1 set chain
2 x 8 @ 155

wide stance arch back GMs + 1 set chain
135 x 5, 185 x 5, 205 x 5

GHC raise
3 x 10 @ bodyweight

standing abs
3 x 10 @ 70

everything was good. I can tell my posterior chain is getting strong fast. I'll be looking for a 365 squat and a 405 deadlift within the next 2 months. I'm gonna make a real push to get onto the 4day/week classic wsb split once I kick this sickness. I'll do ME bench on sunday and that'll set me up for the classic split justwith everything shifted three days forward.

 

[DOM]

sun nov 24 ME BENCH

incline + one set chains
205 x 1 (no previous record) Spotter touched 225 even though I am positive I had it. I really need a training partner. Next week I'm gonna do straight weight incline with an old training partner and I'm going for 255 at the least.

french press
50 x 8, 60 x 8, 65 x 8

elbows out bodybuilder bench
2 x 8 @ 155 w/ compensatory acceleration.

dumbell power cleans
3 x 15 @ 30s

chest supported row
3 x 10 @ 115

i'm still sick. today sucked but next week I'm going to dominate on incline.

 

[AnimalMass1]

Hey bro, just wanted to commend you on your numbers. Keep at it! One thing I would suggest is to get yourself some bands for the squat. It makes all the difeerence in the world!

Also, get yourself a shirt (denim - don't even begin to fool with polys). Start doing more JM presses and 5 board band presses for supplemental work and really push up your tricep strength.

Also, time your sets for speed work and report back on progress.

Keep it up bro!

AnimalMass

 

[DOM]

Nov 26 ME squat and re: amass

First of all, thanks for the advice animalmass. I appreciate it.

I'll be getting bands for squat soon. For the bench shirt, and for all equipment for that matter, I'm going to wait until I get my bodyweight up to the 181's where I'd like to compete. Haha -- I'm the only guy who WANTS to compete in a higher weight class. Then with stable weight I'll start experimenting with shirts. However, thanks for the info on skipping poly's altogether... I had been wondering about that.

When you do the 5 board band presses.... do you usually use it as your only tricep supplemental work for that day? Or do you use it with something else?

I'll try timing my speed bench over christmas break while I'll be home with my training crew.

OK. ME SQUAT DAY

Raw Squat Max
335 x 1 (40 LB PR), 365 x FAIL

Romanian DLs
8 @ 135...... 2 x 8 @ 185

Standing abs
3 x 10 @ 75

I love training with my buddies at home. We just went and said we'd squat until we failed and we all did. 40 lb PR felt great, my friend also got a 40 lb PR, and my other friend got a 60 lb PR on a set of 5. We were turning heads. Great workout. Only disadvantage is no GHC raise or reversehyper. I failed the lift in the whole -- it was hard to pick out one weakness -- but my back gave out first I think -- so gonna stick with those archback GMs. No reason I can't get another 40 lbs in the next three months.

 

[DOM]

thanksgiving speed bench

speed bench
115 plus doubled minis
3 x 9

rolling dumbell tricep extension
6 x 10 @ 25s with short rest

side raises
3 x 10 @ 35

Nothing special today. Lats were sore from ME squat and a concert yesterday so I skipped them. Also I found a competition to do in January.

 

[DOM]

Dec 1 ME Bench

Raw Incline
235 x 1, 265 x miss

I think I had 265 but the spotter touched it. That's two weeks in a row ME day has been f'd up by my spotter. Anyway -- I had been really nauseous the whole workout and after that attempt I threw up so the workout was over.

Next two weeks ME schedule is a 3 board max, followed by a 2 board max. I've never done these so I'm curious how they compare to my raw max.

 

[DOM]

mon dec 2 speed squat

box squats + one set chains
2 x 8 @ 155

wide archback GM + one set chain
135 x 5, 185 x 5, 225 x 5

ghc raise
3 x 8 @ bdywt

reverse hypers
3 x 10 @ 70

lat pull down
3 x 10 @ 120

standing abs
3 x 10 @ 60

nothing special. still figuring out my strength on a lot of exercises such as the GMs and reverse hypers. as you can see i'm still not anywhere close to a twice a week schedule yet. more like 9 days. I'm currently blaming this on being sick for the last 3 weeks... after that heals up, i guess i'll lower my volume or intensity even more to try to get to that classic split.

 

[DOM]

dec 4 speed bench

Speed Bench + doubled minis + 1 set chains
9 x 3 @ 95

rolling extensions on floor
6 x 10 @ 20s

side raises
3 x 10 @ 35s

face pulls
3 x 12 @ 70

chest supported row
10 @ 90, 2 x 10 @ 115

hammer curls
2 x 10 @ 40s

I was just messing around with the bands + chains. Yet, I really liked it. My speed was good, and it REALLY makes you push max effort for the whole lift -- nearly a 100 lbs difference between the bottom and top of the lift. Afterward I did a speed set with 135 straight weight, and I felt like I could have thrown it into the ceiling if I wanted.

 

[DOM]

dec 7 me bench

3 Board Press no previous record
315 x 1, 335 x miss

JM presses
95 x 8, 115 x 8, 135 x 8

Front plate raise
3 x 15

chest supported row
10 @ 90, 2 x 10 @ 110

Well, it was a decent workout. I'm disappointed I missed 335. This means that my 3 board press is the same as my raw bench -- on the other hand, since my board presses aren't as high as they should be, I think they're going to be a good ME exercise for me. Next week I'm going to do 2 board press. This was also my first time doing JM presses. There was a westside vet at the gym today who helped me with the form.