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Post by dominic on Jul 9, 2007 21:14:26 GMT -5
I decided to start posting my log here again since I have more time and just to get some input from more experienced lifters. Just to review a little, I am 33 yrs old and 192 lb bwt.
I have decided to use Paul Bossi's routine but pause on every rep. I used his program (touch & go) last year and went from 3 reps off of 300 to 4 reps on 310 in 6 weeks.
I was at the 100% RAW LA State BP in june and decided that I need to train more to get to about 350 lbs. I did get 310 at the meet but missed 320 ( not close). So I have alot of work to do.
7/7/07
BP
185 - 8 Warm up
225 -3 All paused from here on down
255- 2 W
275 - 1 W
290 - 4 Work set, will go up to 295 next week
240 - 8
235 - 8
230 - 9
230 - 8
Incline
135 - 8
175 - 8
195 - 8
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fatty
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Posts: 130
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Post by fatty on Jul 9, 2007 23:23:15 GMT -5
Great numbers and an intelligent approach to your training. Keep plugging away and train safe
All the best
Marty
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Post by dopar66 on Jul 10, 2007 8:40:38 GMT -5
Wow, DOM!!!! You certainly haven't missed a step! Nice benching.
Hitting multiples with 295, that 320 is JUST around the corner, and that 350 will probably go down before I ever get that 325! SWEET!
Keep up the awesome work Dom.
God Bless!
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Post by dominic on Jul 10, 2007 11:14:01 GMT -5
Marty,
Thanks
Doug,
Thanks, I am determined to get past 320 on bench. I have never tried changing my BP training to all paused reps. I have not done incline since I hurt my shoulder on new years day this year. The same day I hurt my shoulder I was also hit in the nose with a 2x2 from my dads workshop. It was a rough new years day for me this year
Dom
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Post by lysimacus on Jul 10, 2007 12:22:48 GMT -5
Nice workout. Man, that getting hit in the face with lumber has to interfear with any training program.  |
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Post by dopar66 on Jul 10, 2007 14:30:22 GMT -5
It'd take way more than a 2x2 to take out Dom! :')
Dom, without having seen your posts in a while, I just want to reiterate: Pause, EXPLODE! That super exertion from the pause is where that next 30 will come from, you already have the brute strength.
Keep taking best of care of that shoulder! Rest, ice, compression, elevation, and a dew!
:')
God Bless!
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Post by dominic on Jul 10, 2007 19:03:35 GMT -5
Doug,
Thanks, after new years it hurt for two months afterward. I worked out with very slow reps and it seemed to get better quicker that way. After our vacation this weekend to Tenn & N.C. I am going to set up my workout that I used to do last year.
Dom
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Post by dominic on Jul 10, 2007 19:05:16 GMT -5
lysimacus, Doug
Sorry it was a 2x4, but it hurt just the same. I literaly seen yellow flashes afterward for a couple of seconds.
DOm
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fatty
Full Member
Posts: 130
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Post by fatty on Jul 10, 2007 19:06:54 GMT -5
Dom
Drinking and lumber don't mix well.
Keep pushin bro
fatty
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Post by dopar66 on Jul 11, 2007 8:11:00 GMT -5
Doug, Thanks, after new years it hurt for two months afterward. I worked out with very slow reps and it seemed to get better quicker that way. After our vacation this weekend to Tenn & N.C. I am going to set up my workout that I used to do last year. Dom What part of NC? PM me. God Bless! |
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Post by dopar66 on Jul 11, 2007 10:01:29 GMT -5
lysimacus, Doug Sorry it was a 2x4, but it hurt just the same. I literaly seen yellow flashes afterward for a couple of seconds. DOm A 2x4 still ain't enough. Chuck Norris says Dom's a tough guy. ;D God Bless! |
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Post by dominic on Jul 11, 2007 14:36:39 GMT -5
Doug,
Not sure how to PM on the site. We will be going to Asheville and Chimney Rock park for a couple days then to into Tennessess ( gatlinburg).
DOm
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Post by dopar66 on Jul 11, 2007 15:26:41 GMT -5
Doug, Not sure how to PM on the site. We will be going to Asheville and Chimney Rock park for a couple days then to into Tennessess ( gatlinburg). DOm Fooey. You're visiting the wrong end of the state. ;D ;D ;D This time of year the mountains will be nice though. Especially in the park and hiking and all. Yall ought to really enjoy the trip! The easiest way to pm somebody is to click on their name there on the left, that'll take you to their profile. Then it says "send personal message" or something like that and you just type away and hit send. It took me a few tries to figure that out, I was going to the members list and sorting through the hundreds of names, but after a while I figured out the shortcut. Safe travel and I hope yall enjoy the heck out of your trip! God Bless! |
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Post by dominic on Jul 12, 2007 12:28:35 GMT -5
Doug, Thanks,
Were enjoy that part of the country alot, it's bad that we live far away from it. Where in NC do you live?
DOm
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Post by dopar66 on Jul 12, 2007 13:53:19 GMT -5
I'm in eastern NC, not too far from Greenville, Wilson, Rocky Mount. But I gotta say, the mountains are incredible! Can't get enough of 'em!
Enjoy!
God Bless.
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Post by dominic on Jul 31, 2007 20:43:44 GMT -5
Finally able to post a workout. Home life and work take up alot of time.
today: triceps biceps
CG BP
185-8
225-6
245-2
265-1
275-1
Lying tricep
75-8
85-8
95-6
105-4
Curls
75-8
80-8
85-8
Dom
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Post by dopar66 on Aug 1, 2007 7:48:45 GMT -5
Great day in the morning what a CGBP! Nice work on those, Dom! Nice tricep work too!
Curls? What are those? :'))))
God Bless!
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Post by dominic on Aug 2, 2007 16:48:38 GMT -5
Thanks Doug. Yep, I dont like to do curls either. Asheville, NC was great we had a good time. My goal is to retire in that part of the country. Great results for Nationals!!! Congrats.
8/1/07
Squat
135-5
185-5
225-5
275-5
300-3
I am a ways of from where I was a year ago, but I am trying to make the run for 400 lbs again. I just dont like to give up and not meet a personal goal.
Dom
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Post by dopar66 on Aug 3, 2007 10:38:12 GMT -5
Thanks, Dom!
I am glad yall liked the trip. Asheville is an incredible place, and retiring there sounds like an awesome plan!
On your run for the 400 squat, how did the 300x3 feel? I tell you, muscle memory is incredible. It might take a while to get over the soreness, but it's easier to put strength BACK on than it is to put it on, to a certain extent. Let's see, it's August 3, I suspect by around Thanksgiving you'll be giving 4 wheels a run for it's money.
God Bless!
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Post by dominic on Aug 3, 2007 15:40:30 GMT -5
If I would have only done 2 reps on 275 I might have been able to get maybe 4 on 300. It did not feel heavy. I would love to get to 400 by november. The most I have ever done for a gym lift was 370 back in May of 2006 right before I lost 13 lbs. I plan to loose weight, but very slowly. I am around 191 righ now.
Dom
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