Dominik's Training Log, After an 8 Month Layoff

Training Training Logs
61

18.10.15

  1. Military press 6x40, 6x50, 5x60, 8x50, 8x50, 6x50, 6x50 kg
  2. Pull up 5x7, 1x5 @bw
  3. Yoke complex 4 rounds with 35kg:
    Snatch grip high pull x8
    Clean grip high pull x8
    Barbell row with pause x8
62

20.10.15

  1. Bench press 8x40, 6x60, 6x80, 5x90*, 3x90**, 3x95, 6x80, 7x80 kg
  2. Pull up bw+5kg 2x6, bw 1x8, 1x6.
  3. Dips bw+5kg 8, 8, 6, 6
  4. Yoke complex with 40 kg:
    Snatch grip high pull 8, 8, 8, 10
    Clean grip high pul 8, 8, 8, 10
    Barbell row 8, 8, 8, 10

*I had the 6th rep, but my spotter intervened too fast.
** I thought i loaded 95 kg, but it turned out that i forgot to load 5kg plate on the left side of the bar.

63

22.10.15

  1. Military press 6x40, 6x50, 6x60, 6x55, 5x55 kg
  2. Dumbbell row 36 kg db 5, 5, 5, 5, 8
  3. Dip bw+10 kg 6, 6, 6, 6, 7
  4. Pull up bw 8, 7, 6, 5, 4, 3, 2
64

25.10.15

  1. Bench press 6x60, 6x80, 6x90, 3x95, 8x80, 6x80 kg
  2. Pull up bw 8, 8, 7, 7, 5, 4, 3
  3. Band pull apart 25, 20, 15, 10
65

27.10.15

  1. Mobility work. Rehabing my knee injury/pain.
  2. 30 min bike conditioning @~140 bpa
  3. Kettlebell swing 44kg 25, 25, 25, 30
  4. Leg rais 2x8
66

28.10.15

  1. Bench press 6x60, 3x80, 3x90, 3x3x95, 3x6x85 kg
  2. Neutral grip chin up bw+5 kg 6, 6, 6, 6
  3. Dumbbell incline bench press 30 kg dbs 8, 8, 7, 6
  4. Yoke complex 50 kg:
    Snatch grip high pull 8, 8, 8, 8
    Clean grip high pull 8, 8, 8, 8
    Barbell row 8, 8, 8, 8
67

1.11.15

  1. Military press 6x40, 3x50, 3x3x62.5, 2x6x55, 1x5x55 kg
  2. Dip bw+15 kg 4x6, bw 1x10
  3. Chin up bw 8, 8, 6, 5, 5, 4, 4, 4
  4. Superset:
    Hammer curl 9kg 12, 10, 8, 8
    Band pull apart 25, 20, 15, 12
    Side laterals 9kg 10, 8, 8, 6
68

3.11.15

  1. Bench press 8x40, 6x60, 3x80, 3x92.5, 3x97.5, 3x97.5, 2x97.5, 6x87.5, 5x87.5, 4x87.5 kg
  2. Chin up bw+10kg 6x3, bw 3x6
  3. Dip bw 10, 10, 8, 6, 5, 5
  4. Band pull apart 25, 20, 16, 12,10
69

5.11.15

  1. Military press 6x40, 4x6x55, 9x40 kg
  2. Chin up bw+15 kg 3x3, bw 8, 7, 6
  3. Dip bw+20kg 4x6, bw 10
  4. Superset:
    Band pull apart 25, 25, 17, 15
    Side laterals 9kg 10, 10, 8, 6
    Hammer curl 9kg 12,12, 12, 12
70

8.11.15

  1. Bench press 6x40, 5x60, 3x80, 3x92.5, 3x3x97.5, 3x6x87.5 kg
  2. Barbell row 3x40, 3x50, 3x60, 3x70, 3x3x60, 8x50, 8x50, 8x50, 6x50 kg
  3. Yoke complex:
    Snatch grip high pull 6x60, 3x6x55 kg
    Clean grip high pull 6x60, 3x6x55 kg
  4. Superset:
    Dip bw 12, 12, 10, 7
    Pull up bw 6, 6, 6, 5
71

10.11.15

  1. Dumbbell shoulder press 24 kg 10,10, 8, 7
  2. Chin up bw+17.5 kg 3x3, bw 8, 7, 6
  3. Dip bw+15 kg 8, 8, 8, 6
  4. Yoke complex:
    Snatch grip high pull 4x8x55 kg
    Clean grip high pull 4x8x55 kg
  5. Band pull apart 25, 20, 17, 17
72

2448×3264 1.59 MB

Few update pics

73

2440×2740 801 KB

.

74

2444×2964 851 KB

.