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Dom's DOMS

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RodgerIcon...15-03-2015 @ 20:40 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		Dom, didnt realise you had suffered so many injuries.
If you were a race horse.....etc lol

Good luck they luck achievable short and long term goals for you
Cool
DomRedshawIcon...15-03-2015 @ 20:58 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		cheers paul, chuffed with bench doesnt feel like im far off at all on that. still getting doms off the light squats n deads so no rush to up the weights really but sure il get back to strength with a steady build up.

Rodger said:Dom, didnt realise you had suffered so many injuries.
If you were a race horse.....etc lol

Good luck they luck achievable short and long term goals for you
Cool


haha ye lucky im not a race horse, i think id be more a lazy donkey anyway tbh.

cheers ye i think if i can hit my 12 month goals the 5 year 1s are reasonable.
DomRedshawIcon...21-03-2015 @ 14:55 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		BW 81 ish - been away since monday, diet was bit s**t as a result. also back been really painful last few days cos not being doing stretches.

Bench
20 x 10, 8
50 x 8
70 x 8
90 x 8 x 5 sets
100 x 5

last 90 set was a tough last rep n felt heavier than the other sets. threw 100 in extra to see how it would feel n it felt heavy but hopefully that was just to do with fatigue.
did them to my 'strict bench' standard. hit all the sets/reps i wanted.


Strict Press
20 x 8
40 x 8
50 x 8 x 5 sets

back was hurting unracking n just standing with the weight so did them bit lighter than planned. comfy enough n better than nothing i suppose


rear fly / side raise x 10/10 x 5 sets

and finished with a new idea....
super close grip bench (thumbs touching)
60 x 10, 30 sec rest pause, 60 x 6, drop set, 40 x 12, 30 sec rest pause, 40 x 8, super set, 5kg kickbacks x 10, 2.5kg kickback x 15


back does feel better today after i did my mob work but still aches so hoping its better for squat n deads tmoz.
fctilidieIcon...21-03-2015 @ 16:35 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq		Another good session goats. How long before you can start hitting it hard?
DomRedshawIcon...21-03-2015 @ 18:36 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		thanks mate. not sure tbh, supposed to be 6 weeks no lifting, its been 7 now. not fully healed yet tho as still hurts if i catch it (or kids do) n i cant lay on my belly properly so just going to take it steady n slowly creep up the weights.
DomRedshawIcon...22-03-2015 @ 15:30 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		back felt loads better this morning even before mob work. forgot to check BW.

Squat - beltless, paused
20 x 10
50 x 8
80 x 8
100 x 8 x 5

form good, conditioning crap.

Deads - beltless, flat back
50 x 8
80 x 8
100 x 8 x 5

form wasnt bad but not getting a perfect position every set, can tell when its spot on cos it flies off floor like an empty bar so need to find this every time.

Pull/Side ups x 10 x 3

BB Row
50 x 10 wide
70 x 10 x 2
50 x 20 (1st 10 wide)


happy overall, considering i struggled to get my socks on yesterday it couldnt of gone much better. focus is on form n volume at moment, weights will creep up soon enough anyway.... 5kg x 8 weeks will see squat at 140, if its still paused n beltless for 5+ il be happy
fctilidieIcon...22-03-2015 @ 18:07 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq		You're doing more in your sessions than me and you're not even supposed to be training yet Wink
deleted2_20210523Icon...22-03-2015 @ 18:08 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
DomRedshawIcon...22-03-2015 @ 18:27 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		this is why i look better Grin . pair of old slackers Tongue
DomRedshawIcon...24-03-2015 @ 14:22 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		BW 81

no real plan today just testing where im at with heavier weights.

Bench
20 x 20
50 x 8
80 x 5

100 x 8
110 x 4+F - set up issue
102.5 x 5, 5, 5

Strict Bench
90 x 8, 9

managed a half decent arch today. happy to get 100x8 with nice pauses. the 110 i got a pain in my leg as i set up so had to move foot out so threw things off a bit, cud tell wen i unracked i wasnt tight enough so hoping im good for 5+ with no f**k ups.


Strict Press
20 x 5
40 x 5
50 x 5
60 x 5
65 x 5, 5, 5
55 x 10

best this has felt so far. 65's was all nice pauses on chest and more in the tank, back felt ok aswell. if i dropped the pauses n added belt i think id be close to 75x5 which wudnt be far off the 80x5 i did before my op.

SS rear fly / side raise
10s x 10 / 5s x 10 x 4 sets


fairly happy with today. homing in on pauls bench now and vausies strict press. just squat n deads to go Wink

dropping frequency back to once a week after tmoz n get more volume n accessories in.
DomRedshawIcon...24-03-2015 @ 14:39 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		that awkward moment when your paused bench is the same as your paused squat Roll-Eyes
vausieIcon...24-03-2015 @ 15:28 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
DomRedshaw said:that awkward moment when your paused bench is the same as your paused squat Roll-Eyes


Lol ur bench has been my squat for years !!!

Don't hurt urself gunz
DomRedshawIcon...24-03-2015 @ 16:58 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		haha

cheers for the reminder, i get caught up wanting to get my strength back asap n forget im not 100% healed up. i think my approach has been sensible so far, just coming up with a steady plan to get me back into a proper split n build up to some decent numbers over the next 16-20 weeks and also eating more so weight gain should help
OwenLIcon...24-03-2015 @ 18:43 
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has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq		Strong work dom.
DomRedshawIcon...25-03-2015 @ 09:32 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq		thanks mate. getting there slowly

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