A New Beginning

**BigDerek** · 11-12-2012, 04:12 PM

16in BB Rack Pulls
135 x 10
225 x 8
315 x 5
add belt
405 x 3
455 x 2
505 x 5

One Arm DB Rows
110 x 6L, x 6R
145 x 6L, x 6R
165 x 6L, x 6R

Hanging Leg Raises
bw x 10
bw x 10
bw x 12

Foam rolling

**BigDerek** · 11-14-2012, 05:36 PM

Flat Wide Grip Paused Bench Press
45 x 20
45 x 10
95 x 10
135 x 8
185 x 8
225 x 5
135 + double looped black bands x 2
155 + "" x 2
175 + "" x 2 x 5

Seated DB Shoulder Press
70's x 10
80's x 8
80's x 8

**BigDerek** · 11-15-2012, 03:53 PM

Beltless Yoke
170 x 80ft
170 x 80ft
260 x 80ft
260 x 80ft
350 x 80ft
440 x 80ft
530 x 80ft
600 x 80ft

Prowler Drag
165 x 80ft
375 x 80ft
375 x 80ft
375 x 80ft
375 x 80ft

Ab Wheel
bw x 11
bw x 10
bw x 12

**BigDerek** · 11-26-2012, 04:51 PM

BB Push Press
45 x 10 strict
45 x 5 jerks
95 x 8 strict
95 x 5 jerks
135 x 5 strict
135 x 5 jerks
185 x 3 jerks
205 x 3
225 x 3
245 x 3
185 x 2 jerks
205 x 2 x 3 jerks

Neutral Grip Pullups ssw/ Standing Ab Crunches
bw x 5, 120 x 10
bw x 5, 120 x 10
bw x 5, 120 x 10

**BigDerek** · 11-28-2012, 05:13 PM

Squats
45 x 10
135 x 8
185 x 5
225 x 5
275 x 3
add belt
315 x 3
335 x 2
365 x 3
385 x 2
405 x 5

Tire Flip
700 x 5 x 3

**BigDerek** · 11-30-2012, 04:36 PM

BB Flat Bench
45 x 20
95 x 10
135 x 8
185 x 8
135 + 50lbs chains x 3
135 + 100lbs chains x 3
135 + 135lbs chains x 2
135 + 155lbs chains x 2 x 4

Circus DB Clean and Press
60 x 3l, x 3r
60 x 3l, x 3r
100 x 1l, x 1r
113 x 1l, x 1r
113 x 1l, x 1r
113 x 1l, x 1r
113 x 1l, x 1r
123 x 2l, x 1r

Hanging Leg Raises
bw x 10 x 3

**BigDerek** · 12-03-2012, 03:41 PM

BB Deads
135 x 8
135 x 8
225 x 8
275 x 5
225 + double looped super mini reds x 2 x 2
275 + "" x 2
315 + "" X 2
315 + "" x 1 x 5

Farmers Walk
135 x 70ft
185 x 70ft
235 x 70ft
255 x 70ft

**BigDerek** · 12-05-2012, 04:40 PM

2.25" Axle Jerks
70 x 8 strict
70 x 5 jerks
120 x 3 strict, x 3 jerks
160 x 3 strict, x 3 jerks
190 x 3 jerks
210 x 2 jerks
230 x 2 jerks
250 x 2 jerks
230 x 5 jerks
230 x 5 jerks

Seated DB Cleans ssw/ Hanging Leg Raises
25's x 10, bw x 11
25's x 10, bw x 11
25's x 10, bw x 11

**BigDerek** · 12-07-2012, 04:30 PM

Oly Squats
45 x 10
45 x 10
135 x 6
185 x 5
225 x 6
275 x 3
315 x 3
225 + 60lbs chains x 2
225 + 110lbs chains x 2
225 + 145lbs chains x 2
275 + 145lbs chains x 2 x 6- 60-90 secs rest

GHRs
bw x 7 x 3

**BigDerek** · 12-10-2012, 05:06 PM

Flat BB Bench
45 x 12
95 x 8
135 x 7
185 x 5
225 x 4
255 x 4
185 + double looped red bands x 2
205 + "" x 2 x 6- 90 secs rest

Circus DB
60 x 2 strict, x 1jerk-left and right
100 x 3 jerks left and right
113 x 1l, x 1r
125 x 1l, x 1r
135 x 1l
135 x 1l, x 1r
135 x 1l, x 1r
113 x 3l, x 3r

Ab Wheel
x 10
x 10

**BigDerek** · 12-12-2012, 04:54 PM

16in BB Rack Pulls
135 x 10
225 x 6
315 x 6
405 x 2
455 x 2
495 x 2
525 x 2
405 x 4
455 x 5

Prowler Drag
275 x 75ft
375 x 75ft
375 x 75ft
445 x 75ft
515 x 75ft

Hypers
bw x 10 x 3

**BigDerek** · 12-17-2012, 03:46 PM

Beltless Super Yoke
170 x 50ft
170 x 75ft
260 x 75ft
350 x 75ft
440 x 75ft
450 x 75ft
550 x 50ft
600 x 50ft
650 x 50ft

Hanging Leg Raises
bw x 12 x 3

**b~rad** · 12-17-2012, 03:52 PM

getting strong man. remember me?

**BigDerek** · 12-18-2012, 04:01 PM

Originally Posted by b~rad

getting strong man. remember me?

Been a few years? How's the training? I am in the middle of a cut right now, so just trying to maintain strength while I get down to 275. Current weight is 285.

**BigDerek** · 12-18-2012, 04:06 PM

12in Log Strict Press
90 x 6
110 x 6
130 x 6
150 x 4
170 x 4
190 x 2
205 x 2
220 x 1
180 x 3

Neutral Grip Flat DB Bench Press
50's x 6
75's x 6
100's x 6
100's x 10

Ab Wheel
x 10 x 3- almost couldn't finish

**BigDerek** · 12-22-2012, 07:32 PM

Running some kind of chest/head cold....

Zercher Squats
45 x 10
95 x 8
135 x 6
185 x 5
225 x 5
275 x 5
315 x 5

Wide Grip Pulldowns ssw/ GHRs
144 x 10, bw x 7
156 x 8, bw x 7
180 x 8, bw x 7

**b~rad** · 12-22-2012, 08:52 PM

Nice, when's your next strongman comp? My last one was a month ago.

**BigDerek** · 12-27-2012, 02:13 PM

Flat Paused BB Bench
45 x 15
95 x 8
135 x 5
185 x 5
225 x 5
155 + double looped super minis x 2
185 + "" x 2
205 + "" x 2 x 5- 90 secs rest

Circus DB Clean and Press
60 x 1c, x 3 strict l, x same right
100 x 1c, x 2 p l, x 1c, x 2p r
113 x 2c, x 2p l, x 2c, x 2p r
135 x 1c, x 1p r, x 1c, x 1p l- barely
145 x 1c, x 1p r
125 x 3c, x 3p l, x 3c, x 3p r

**BigDerek** · 12-28-2012, 03:43 PM

2.25" Axle Deadlifts
70 x 10
160 x 8
210 x 5
250 x 5
300 x 5
340 x 3
390 x 3
430 x 1
480 x 1
340 x 8
*Been a while since I pulled from the floor.

Reverse Hypers
90 x 8
180 x 8
180 x 8

**BigDerek** · 01-02-2013, 05:33 PM

BB Push Press
45 x 10 overhead squats
45 x 10 strict
95 x 4, x 4 strict
135 x 3, x 3 strict
185 x 3
225 x 3
235 x 3
245 x 1
225 x 3

*I had zero energy, felt horrible all workout

Incline DB Bench Press
60's x 6
80's x 6
90's x 6
100's x 6, 70's x 6

Hanging Leg Raises
bw x 10
bw x 11
bw x 12

**BigDerek** · 01-05-2013, 04:49 PM

Squats
45 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
315 x 6
315 x 9

Prowler Push/Drag
275 x 150ft- push
275 x 75ft drag
375 x 75ft- drag

**BigDerek** · 01-07-2013, 03:28 PM

Found out I have viral bronchitis.......explains the shortness of breath and lethargy

Paused Close Grip Bench
45 x 10
45 x 10
95 x 8
135 x 6
185 x 4
225 x 4
255 x 4
265 x 3
add 3 board
275 x 2
4 board
275 x 4

12in Log Clean and Press
90 x 1c, x 5p
90 x 1c, 3 jerks
140 x 1c, 3 jerks
160 x 1c, 3 jerks
180 x 1c, 2 jerks
180 x 1c, 2 jerks
180 x 1c, 2 jerks
180 x 1c, 2 jerks

Ab Wheel
bw x 10 x 2

**BigDerek** · 01-10-2013, 02:24 PM

Stiff Leg Deads from 3" Blocks
135 x 8
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3

One Arm DB Rows
75 x 6
120 x 6
150 x 6

Thick Rope Bent Over Arm Over Arm Pull
165 x 50ft
275 x 50ft
275 x 50ft

**BigDerek** · 01-11-2013, 06:08 PM

Circus DB
warm up, strict:
30 x 8l, x 8r
40 x 8l, x 8r
60 x 5l, x 5r

clean once and press
60 x 3l, x 3r
100 x 3l, x 3r

clean and press each rep
113 x 2l, x 2r
125 x 1l, x 1r
135 x 1l, x 1r
135 x 1l, x 1r
135 x 1l, x 1r
140 x 1l, x 1r
113 x 4l, x 4r

DB Overhead Extensions ssw/ Hanging Leg Raises
80 x 10, bw x 10
100 x 8, bw x 11
105 x 7, bw x 12

**BigDerek** · 01-14-2013, 05:06 PM

BB Front Squats
45 x 8
95 x 5
135 x 5
185 x 5
205 x 5
225 x 5

Super Yoke
450 x 50ft
550 x 50ft
600 x 50ft
650 x 50ft
700 x 75ft
550 x 75ft- to put away

**BigDerek** · 01-16-2013, 05:54 PM

12in Log Strict Press
90 x 8
110 x 5
140 x 5
160 x 5
100 + 50lbs chain x 1
100 + 100lbs chains x 2
100 + 122lbs chains x 1
100 + 122lbs chains x 2
100 + 122lbs chains x 2
100 + 122lbs chains x 2
100 + 122lbs chains x 2
100 + 122lbs chains x 1

Close Grip Paused Bench Press
45 x 10
135 x 5
185 x 5
205 x 5
225 x 7

Prowler Push- recovery on legs
75 x 150ft
165 x 75ft
275 x 75ft
385 x 75ft

Ab Wheel
bw x 10
bw x 10
bw x 12

**BigDerek** · 01-23-2013, 04:41 PM

Wide Grip Pulldowns ssw/ Goodmornings
108 x 10, 45 x 10
144 x 10, 95 x 10
156 x 10, 135 x 10

GHRs ssw/ One Arm DB Rows
bw x 10, 60 x 10
bw x 10, 75 x 10

Farmer's Walk ssw/ Prowler Drag
165 x 75ft
125 x 75ft, 165 x 75ft
175 x 75ft, 275 x 75ft
205 x 75ft, 385 x 75ft

**BigDerek** · 01-25-2013, 03:51 PM

Overhead Squats
45 x 10
95 x 10

2.25" Axle Bench Press
70 x 10
120 x 8
160 x 8

Circus DB ssw/ DB Hammer Curls
60 x 5l, x 5r, 30's x 10
80 x 3l, x 3r, 30's x 10
100 x 6l, x 6r, 30's x 10

Front Squats ssw/ Standing BB Strict Press
95 x 8, 95 x 8
135 x 8, 135 x 8

**BigDerek** · 01-28-2013, 02:43 PM

Speed Deads
45 x 10
135 x 8
225 x 5
135 + double looped superminis x 3
185 + "" x 3
225 + " "x 2
225 + "" x 1 x 11- 30 secs rest

Stiff Leg One Leg DB Dead Lifts
50's x 10 L, x 10 R
40's x 10 L, x 10 R

*Glutes and hips smoked

Standing Cable Crunches
108 x 10
120 x 10
120 x 10

**BigDerek** · 01-30-2013, 02:51 PM

2.25" Axle Strict Press
70 x 8
120 x 6
140 x 5
160 x 4
180 x 3
190 x 1
160 x 8

DB Pullovers ssw/ Seated Close Grip Cable Rows
60 x 8, 132 x 8
80 x 8, 180 x 8
100 x 8, 216 x 8
105 x 8, 216 x 8

Thread: A New Beginning

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Week 5 Day 1 - 11/12/2012 Deadlifts

Week 5 Day 2 - 11/14/2012 Pressing

Week 5 Day 3 - Events/Foot work 11/15/2012

Week 1 Day 1 - 11/26/12 Pressing

Week 1 Day 2 - 11/28 Squats

Week 1 Day 3 - 11/30/12 Dynamic Pressing

Week 2 Day 1 - 12/3/12 Speed Deads/Foot Work

Week 2 Day 2 - 12/5/12 Pressing

Week 2 Day 3 - 12/7/12 Squats

Week 3 Day 1 - 12/10/12 Pressing

Week 3 Day 2 - 12/12/12 Deads

Week 4 Day 1 - 12/17/12 Yoke

Week 4 Day 2 - 12/18/12 Pressing

Week 4 Day 3 - 12/21/12 Squats

Week 5 Day 1 - Dynamic Pressing 12/27/12

Week 5 Day 2 - 12/28/12 Deads

Week 6 Day 1 - 1/2/13 Pressing

Week 6 Day 2 - 1/4/13 Squats

Week 7 Day 1 - 1/7/13 Pressing

Week 7 Day 2 - 1/9/13 Deads

Week 7 Day 3 - 1/11/13 Pressing

Week 8 Day 1 - 1/15/13 Squats

Week 8 Day 2 - 1/16/13 Pressing

Deload Week - Workout 1 1/23/13

Deload Week - Workout 2 1/25/2013

Week 1 Day 1 - 1/28/13 Speed Deads

Week 1 Day 2 - 1/30/13 Pressing

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