A New Beginning

[BigDerek]

Thanks dirt.

Im either gonna go for one more week, which I think Im feeling up to and get 250 x 5, or deload next week.

[BigDerek]

Squats
55 x 5
150 x 5
240 x 5
330 x 3
370 x 3
400 x 3 x 2 -felt like crap

GHRs
bw x 5 x 2

[BigDerek]

BB Bench
135 x 10
190 x 10 x 2


Hypers
bw x 10 x 3

DB Skull Crushers
30's x 10 x 2

Medicine Ball Situps
bw x 10
bw + 15 x 10 x 2

[BigDerek]

BB Rows
135 x 10 overhand
135 x 10 underhand

Goodmornings
45 x 10
135 x 10
190 x 10 - little tightness in the glute, but ok

Stiff Leg Deadlifts
135 x 20

BB Curls
95 x 10

2in Axle Reverse Curls
75 x 10

Seated Cable Rows
130 x 15

[BigDerek]

Sled Drags
150 x 60ft
260 x 60ft
315 x 80ft x 2

Push Press
45 x 10
100 x 10

Oly Squat
45 x 10
140 x 10

DB Laterals
20's x 15

Upright Rows
95 x 10

Overhead Holds
140 x 60secs

[HumanHorrorFilm]

Ill be taking some ideas from here for deload sessions bigD

[BigDerek]

Flat Bench
45 x 10 x 2
140 x 5
190 x 3
230 x 3

Speed Bench
140+ big chains x 3 x 5

Lockouts ~1/2 ROM of Reg Bench
230 x 3
320 x 5
350 x 4
370 x 3
370 x 5

DB Side Bends
70 x 8
100 x 8 x 3

DB Pullovers

[RipStone]

Strong bench lockouts. You prefer these over board work?

Looks like the deload did ya good.

Happy Holidays Big D.

[BigDerek]

Rack Pulls ~19in - same height as the giant wheels
135 x 10
230 x 5
320 x 5
410 x 3
460 x 3
500 x 5

BB Rows
230 x 6
280 x 6
320 x 10
320 x 10

Giant Wheels ~ 550
x 3 hook grip, just to show someone how cool I am

[P0W3RLIFT3R87]

Very strong pulling and rows.

[BigDerek]

Push Press
45 x 10
140 x 5
190 x 3
230 x 3
250 x 4 + 3 misses I wanted that 5th, next week it goes down
270 x miss - too gassed
250 x 1 for form + 20 sec hold at the top

Turkish Getup Situps
30lb kettle bell per arm x 8 x 2

Axle Cleans
150 x 3 x 2
200 x 3 - continental style

[dirtpool]

Push Press
45 x 10
140 x 5
190 x 3
230 x 3
250 x 4 + 3 misses I wanted that 5th, next week it goes down
270 x miss - too gassed
250 x 1 for form + 20 sec hold at the top

Turkish Getup Situps
30lb kettle bell per arm x 8 x 2

Axle Cleans
150 x 3 x 2
200 x 3 - continental style

very strong push presses, 20 second hold at the top with 250 is freaking insane man haha

were you wearing a belt that? that takes some serious core stability

[BigDerek]

very strong push presses, 20 second hold at the top with 250 is freaking insane man haha

were you wearing a belt that? that takes some serious core stability

I always wear a belt on the push presses

[HumanHorrorFilm]

Overhead lockouts have quickly become my favorite core exercise. I can barely do 135 for 45 seconds, 250 for 20s is awesome BigD. Strong lifting man

[BigDerek]

Paused 12in Box Squats
135 x 6 x 2
225 x 6 x 2

Leg Press
270 x 8
450 x 8
630 x 6
720 x 6
540 x 12

Calf Raises
210 x 8 x 2

[BigDerek]

DB Flat Bench
30's x 10
60's x 8
85's x 5
110's x 8

Lockouts
320 x 3
370 x 3
390 x 3
410 x 1
320 x 8

DB Pullovers
110 x 10

DB Side Bends
110 x 8 x 3 per side

[BigDerek]

Strong bench lockouts. You prefer these over board work?

Looks like the deload did ya good.

Happy Holidays Big D.

I like these over board work because I dont need a spotter. I also like to reset every rep.

[b~rad]

strong push press derek . hopefully 200 is coming soon for me

[BigDerek]

19in Deads
135 x 10
225 x 5 x 2
315 x 5
405 x 5
500 x 2
545 x 1
585 x 5

DB Rows
105 x 5
162 x 5 x 3 per arm

BB Shrugs
225 x 5
315 x 10 x 2

[GoJu]

strong deadlifts derek.

rows looking great too.

[RipStone]

Nice pulls D.

[BigDerek]

Push Press
bar x 10
95 x 3
140 x 3
190 x 1
230 x 4
250 x 3 - these felt like crap, lower back and traps are fried from yesterday, oh well
190 x 11 - for form and pump

Next two weeks will be speed presses with chains. Maybe time for a break from heavy overhead presses.

Kettle Bell Turkish Get up Sit ups
40 x 10 per side x 2

Wrist Roller
50 x 1
100 x 1
125 x 1

[BigDerek]

Sled Pulls
205 x 200ft
315 x 80ft
425 x 80ft

Keg Carry
240lb keg x 100ft x 2

Stones
172 x 3
207 x 1
225 x 3 x 3

Farmers Walks
135 x 200ft
190 x 200ft

[b~rad]

I cant wait to lift my first stone. is a 170 easy? thatll be the first one i go for

[BigDerek]

I cant wait to lift my first stone. is a 170 easy? thatll be the first one i go for

170 is probably a good place to start just until you get comfortable. After that dont waste your time.

[BigDerek]

Went lighter today
DB Bench
20's x 10
50's x 10
80's x 5
100's x 3
120's x 6

Cable Flies
84 x 5
96 x 5
84 x 5

Paused 3 Board CG
230 x 5
230 x 8

DB Twists
50 x 10
80 x 10 x 2

[breathingmurder]

Went lighter today
DB Bench
20's x 10
50's x 10
80's x 5
100's x 3
120's x 6

Cable Flies
84 x 5
96 x 5
84 x 5

Paused 3 Board CG
230 x 5
230 x 8

DB Twists
50 x 10
80 x 10 x 2

Nice DB bench!

[BigDerek]

21in Deads
135 x 10
225 x 3
315 x 2
405 x 1
500 x 1
590 x 1
680 x 1

Goodmornings
140 x 8 x 2
190 x 8 x 2
230 x 8 x 2

*These didnt aggravate my glute - awesome

2.25in PVC Wrist Roller- set at nipple height
50 x 1 forward and reverse
100 x 1 forward and reverse
100 x 2 forward

[RipStone]

Strong pulls Derek.

[P0W3RLIFT3R87]

Very strong pulling.