Domination Tour

[DOM]

tuesday jan 14 -- lats/biceps


THURSDAY JAN 16 ME SQUAT

FRONT SQUAT (no record)
185 x 3, 225 x 1, 245 x 1, 265 x miss

Archback GMS widestance (best 315 x 3)
295 x 3, 325 x 3

Standing abs
4 x 10

Slow workout, nothing special. Was falling slightly forward on front squats. Also extreme hip pain on wide ABGMs. Gonna have to use narrow stuff for a few weeks while my hips get better.

 

[dg21]

DOM, good to see you are getting a shirt. 2X bodyweight should be coming up. You are 160 lbs, correct?

 

[DOM]

Yep 160. I wanted to gain weight but it's going way slower than I thought. Made it from about 158 to 163 over break.

2xbodyweight will fall the first time I get that shirt to touch my chest! Later.

 

[DOM]

Jan 17 ME BENCH

FLOOR PRESS (pr=315)
275 x 1, 305 x 1, 320 x 1 PR, 325 x miss

CLOSE GRIP BENCH
225 x 5, 2 x 5 @ 245, failed last rep on second set

ROLLING DB EXT ON FLOOR
5 x 8 @ 25s, 15 secs rest

Glad I got that floor press after missing it last week, but I wanted to get 3 x 5 @ 245 on closegrip -- I was stronger on closegrips back when my bench max was 295.

 

[DOM]

JAN 18 -- GRIP WORK


MON JAN 20 -- SPEED SQUAT

Box squats + green bands
5 x 2 @ 135, 3 x 2 @ 145

GHC Raise
3 x 8

Reverse hyper
3 x 10 @ 120

Standing Abs
3 x 10 @ 70

Speed fast, seemed very easy today. I will up the weight if it feels easy again next speed day.

 

[DOM]

TUES JAN 21 SPEED BENCH

I was hit by a car while biking home from class on tuesday. There was a good deal of pain in my left knee while I was benching just from the leg drive. I'll see how it holds up next squat day -- but it might not be good.

Straight weight speed bench
9 x 3 @ 145

Wide grip bench (middle finger on ring)
225 x 5, 245 x 5, 255 x 5

French press
65 x 8, 2 x 8 @ 70

Plate raises
4 x 10

Lat pull down
3 x 10 @ 130

Hammer curls
4 x 10 @ 40s

Speed was very fast -- just like last time I used straight weight. I felt like I could have thrown the bar into the ceiling. Other news -- bodyweight is up to about 165-166 now, up from about 158-159 before christmas, this is the highest I've ever been. Hopefully that will get my bench moving up.

 

[DOM]

Jan 22 -- Injury Day

Also just fell into a concrete stairway because it was too dark, landing on my left knee (car accident knee) again! Suddnly I'm accident prone. I might just take the rest of the week off -- just for safety's sake. My knee is pretty swollen and squatting would not be wise. Not worth the risk. Man do I feel like shit right now. It's one thing to injure yourself in the gym -- but these accidnets just seem so unneccesary. I'm gonna stop before I really get ranting but I'm just pissed because you never factor accidents into your plans, they fuck up your expectations -- I should just be thankful that I'm still walking after getting creamed by that car and now doing a belly flop onto cold cement. --DOM.

 

[DOM]

THURS JAN 23 -- GRIP WORK

SAT JAN 25 SQUATS

Full squats
185 x 5, 225 x 5, 245 x 5

Zercher DL's
2 x 8 @ 95, 8 @ 115

GHC raise
3 x 8 @ bodyweight

Left knee was fine -- but the quad hurt a lot, and kept locking up. Z-deads were good but I dont' think i'll be using them in the future, felt it mostly in the lower back and hips and not enough in the hamstrings. I will maybe substitue them in for GMs once in a blue moon. Workout cut short in order to get to the bus on time.

 

[DOM]

lower back destroyed from zercher deads. I did not know my spinal erectors reached all th way up to my shoulder blades until today.

 

[DOM]

tues JAN 28

ME Bench + GRIP WORK

Rack lockouts (14" from bench, no PR)
275 x 3, 315 x 1, 345 x miss, 345 x miss

Wide girp bench (middle on ring)
225 x 5, 245 x 5, 255 x 5

French Press
50 x 8, 60 x 8, 70 x 8

Chest supported row
90 x 10, 115 x 9

GRIP WORK -- COC T -- 3 x 8 , COC #1-- 1 x 3, Sledgehammer levering, two finger plate pinches on first two, and last two fingers, two finger plate crushes with last two fingers

Well not a great day, I have gotten 335 x 2 on racklockouts from 15" from the bench. This means that I have a significant sticking point between 14" and 15" since my lockouts differ so greatly. I estimate that this equates to 3-4" above my chest. I probably won't do these low lockouts again for a long time.

Grip work is going great. I've only been doing it for some 3 weeks now, and already I can close the COC Trainer for 8 reps, initially I could barely close it for one rep. Three weeks ago I could not even close it with my left hand but now I have closed it for the first few reps of the sets with my left. I nearly cloesd the #1 with my right on all the reps -- probably a couple sheets of paper width between the handles. Wasn't even close on my left though. I'm gonna get #1 and #2 soon. #1 will fall to me by the end of February. I borrowed a friend's #1 today. Later -- DOM