You were 198 on stage correct? Seems like you are on a very good pace. Great job D! Hope you have a great upcoming Holiday Season.
Back is feeling good deadlifting and squatting Derek!? hope that continues to be that way as it has really set you back over the years. Keep grinding and look forward to the updates after the new year.
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12-21-2011, 05:39 PM #61
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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12-22-2011, 06:04 AM #62
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12-22-2011, 06:58 AM #63
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
I competed at 194 lbs. I maintained my leanness pretty well until about the last month, during which I have been eating way more than I should
As of late my lower back has been holding up fine. I hit 545 X 1 on Deads and 405 X 1 on Squats recently. If my lower back cooperates this year I will be beyond happy.
Its great being able to go in the gym and squat/dead without fear of crippling yourself LOL.
Thanks and you too Paul!
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12-26-2011, 09:45 PM #64
- Join Date: Dec 2002
- Location: El Cajon, California, United States
- Age: 39
- Posts: 45
- Rep Power: 0
In your contest prep, when you were eating Organic Grass Fed Ground Beef, what were the ratios on that? Costco recently started carrying some 85/15; Is that Lean enough? That would be 34G of Fat, 14G Saturated per 8oz. serving. I am currently bulking.
“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.” - Michaelangelo
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12-27-2011, 01:00 PM #65
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12-27-2011, 01:03 PM #66
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
Weight Update... 206.7 lbs! When I stepped on the scale Monday morning I was expecting to see a higher number since I have been enjoying a lot of food lately, but I guess intense workouts help limit fat gains
All of my injuries are clearing up and I am feeling strong! On Monday's bench press workout I hit 325 X 3 and then did 345 for 3 singles. The singles were hard, but not to failure. I probably could have gotten 2-3 reps with 345 but I haven't lifted this heavy on bench for a while so I was proceeding with caution.
I have deadlifts on tap for tomorrow and I am aiming for 495 X 3!
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12-27-2011, 01:45 PM #67
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12-28-2011, 11:54 AM #68
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12-28-2011, 01:35 PM #69
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01-01-2012, 12:15 AM #70
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01-03-2012, 06:22 AM #71
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
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01-03-2012, 10:59 PM #72
Staying injury free is essential! 2012 is going to be HUGE!!
**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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01-04-2012, 04:33 AM #73
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01-04-2012, 07:08 AM #74
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
As of right now everything is feeling good. Just have to keep up with my foam rolling and stretching. I have been doing a more comprehensive warm-up before my workouts and it seems to be helping.
Thanks Paul! This week was the first week where it has felt really cold which definitely makes it take a little longer to warm up.
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01-04-2012, 07:18 AM #75
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
12/31/11
Squats
Hits 375 X 3 and then 395 X 1. My squat has not been increasing as fast as my deadlift. I still think I have some structural issues impeding my progress, but my IT band no longer hurts nor has my lower back bothered me a in a while so I can't complain. My short term goal is to hit 405 X 3.
1/2/12
Bench Press
Hit 305 X 5 and then 325 X 3. I wanted 325 X 5, but I was pretty beat after the 305 X 5. My bench press has been climbing steadily, which makes me want MORE WEIGHT. I have never been that strong at bench press, but I have been really liking bench lately. I have been watching some videos on bench press form to pick up some tips. My goal right now is to hit 365 X 3.
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01-05-2012, 10:30 AM #76
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01-06-2012, 07:22 AM #77
- Join Date: Apr 2007
- Location: United Kingdom (Great Britain)
- Posts: 95
- Rep Power: 211
Hi,
I've been following along for a while and the numbers tossed around here are definetly very motivational.
I wanted to ask, is there specific brand of foam roller that people such as myself should look out for ( I have tight IT bands among other stuff) or is the standard pretty good across the board?Liberation Thru Self-Brutalisation!
Dec'08
Squat: 150KG x 3
Bench: 120KG x 2
Deadlift: 220KG x 1
Currently working my way back from a Bankart Repair!
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01-06-2012, 07:58 AM #78
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
Thanks!
I use the PB Elite Molded Foam Roller: http://www.amazon.com/Elite-Molded-R.../dp/B000HLLREA
Some foam rollers will lose their stiffness or smoosh, but the PB Elite holds up well and has a 2 or 3 year warranty.
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01-06-2012, 11:03 AM #79
Popped in to say hello! It looks like your beasting weight derek, i hope your previous injuries will subside to make your offseason even more epic!!
I am currently dealing with a tight lower back and hip flexors poppin in here and reading your journal makes me think i need to stretch and foam roll before my workouts or perhaps after.
I really miss those workouts that you had setup for me, i added so much strength man! I think your split and the way you have the progression on the focus days are great, that split is money. Im hoping to go back to it here soon ;-)
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01-06-2012, 07:00 PM #80
carb post workout shake
Yo Derek, congrats on your last season and looking forward to watching you put on some serious size.
Been following your progress for a long time and have alot of respect for your information you provide especially when its comes to contest prep. Although this might not be the right place to be posting this, was wondering if you could again provide your insights.
As one of the most important meals of the day is straight after your workout, during a contest prep however I tend to do about 30-40 mins cardio post weight workout. This therefore delays this meal following my workout. During the offseason I would usually have a shake consisting of 40gP,40gC (dextrose or fast acting carb source) straight after my weight workout to refuel and begin the rebuilding process prior to any cardio.
As in contest preps we are limiting our carbs should one cut out their postworkout shake? Or should I more or less factor these carbs into my overall intake and keep it in? If cutting the shake out, is 40mins post weight workout before the next meal (due to cardio) too long or is cardio still considered as "working out"?
Any thoughts?
Thanks Dave
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01-06-2012, 08:42 PM #81
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
If you don't have any carbs to spare, I'd suggest some BCAA's post lift/pre cardio and then your next meal post cardio, assuming you have adequent carbs in your pre and post workout meal. If you have some carbs, you could add some to the BCAA's. This is just my opinion and what has worked for me, not sure if it's something Derek would recommend.
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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01-07-2012, 02:57 PM #82
hey derek. I used to do team scivation diet when you guys could keep up with all the clients but I can't remember something from that experience. I am beginning a cut this week after a year of bulking and know I need to slowly remove calories. Question: On non-lifting days would you go to carbs only at meal one, or take away carbs from meals later in the day only as progress stalls. Appreciate it.
also for anyone: does anyone know how to change the signature on your posts here? I click on my profile and cannot find any way of changing my signature.Last edited by georgiacorn; 01-07-2012 at 03:05 PM.
5'11, 211 lbs, 20%bf
Do you like apples? I got her number, how do you like them apples?
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01-09-2012, 12:24 PM #83
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
Good to hear from you Marcus! Things are going pretty well for me. The nagging injuries I had have subsided and my workouts are going very well. Foam rolling and stretching is definitely vital. The hard part is keeping up with it, especially when things AREN'T hurting.
Hey Dave. Even during contest prep I would keep your carbs in post-workout. I personally would opt for a low GI carb like oatmeal or sweet potato post-workout instead of dextrose contest prep as that will help keep you more satiated. If doing cardio post-workout wait to have your protein/carbs until after your cardio session.
If you currently are having carbs in all your meals on off days either decreasing the amount of carbs per meal or removing carbs from meals altogether are both fine options. I personally like to keep my carbs to meal #1 only if I am not working out at all that day.
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01-09-2012, 12:27 PM #84
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01-10-2012, 06:16 AM #85
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1430
Click on My Dashboard (on the right of this page), then click My Profile (on the left of the next page), the click on Manage My Personal Information (3rd column down on page), then at the bottom of that page there's a link that says "Edit Forum Signature".
Derek,
Some solid work in here as always...good to see your back is doing great and not giving you any troubles either.RDF
The pain that greets me, is the stick that beats me...
My Journey:
http://forum.bodybuilding.com/showthread.php?t=151219463
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01-10-2012, 07:34 AM #86
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01-10-2012, 10:01 PM #87
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01-11-2012, 09:16 AM #88
[QUOTE=robertfah;811513581]Click on My Dashboard (on the right of this page), then click My Profile (on the left of the next page), the click on Manage My Personal Information (3rd column down on page), then at the bottom of that page there's a link that says "Edit Forum Signature".
thanks robert!5'11, 211 lbs, 20%bf
Do you like apples? I got her number, how do you like them apples?
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01-11-2012, 12:16 PM #89
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
Yup there are days where every just seems to go right!
1/11/12 Deadlifts
Today on deadlifts I did 465 for 5 sets of 3 reps. I had planned on only doing 3 sets but decided to do 5 sets. Oddly my 4th set actually felt like the easiest of the 5 sets. I quoted my workout from 1/4/11 to point out how it is ideal to base your training on how you are feeling that day. On 1/4/11 415 felt heavy for 3 reps. Today 465 felt easier than 415 did last week. I usually have a game plan of what I want to try to hit when I enter the gym, but sometimes it doesn't happen. There are days when you feel strong, and days when you feel week; it is best to listen to your body on that day and train accordingly.
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01-12-2012, 05:28 PM #90
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