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Thread: A New Beginning

  1. #1051
    Where do I go from here? BigDerek's Avatar
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    Week 5 Day 1 - 11/12/2012 Deadlifts

    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
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  2. #1052
    Where do I go from here? BigDerek's Avatar
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    Week 5 Day 2 - 11/14/2012 Pressing

    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
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  3. #1053
    Where do I go from here? BigDerek's Avatar
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    Week 5 Day 3 - Events/Foot work 11/15/2012

    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
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  4. #1054
    Where do I go from here? BigDerek's Avatar
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    Week 1 Day 1 - 11/26/12 Pressing

    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
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  5. #1055
    Where do I go from here? BigDerek's Avatar
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    Week 1 Day 2 - 11/28 Squats

    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
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  6. #1056
    Where do I go from here? BigDerek's Avatar
    Join Date: Jun 2005
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    Week 1 Day 3 - 11/30/12 Dynamic Pressing

    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
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  7. #1057
    Where do I go from here? BigDerek's Avatar
    Join Date: Jun 2005
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    Week 2 Day 1 - 12/3/12 Speed Deads/Foot Work

    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
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  8. #1058
    Where do I go from here? BigDerek's Avatar
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    Week 2 Day 2 - 12/5/12 Pressing

    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
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  9. #1059
    Where do I go from here? BigDerek's Avatar
    Join Date: Jun 2005
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    Week 2 Day 3 - 12/7/12 Squats

    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
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  10. #1060
    Where do I go from here? BigDerek's Avatar
    Join Date: Jun 2005
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    Posts: 3,987
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    Week 3 Day 1 - 12/10/12 Pressing

    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
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  11. #1061
    Where do I go from here? BigDerek's Avatar
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    Week 3 Day 2 - 12/12/12 Deads

    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
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  12. #1062
    Where do I go from here? BigDerek's Avatar
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    Week 4 Day 1 - 12/17/12 Yoke

    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
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  13. #1063
    World's Strongest Model b~rad's Avatar
    Join Date: Nov 2004
    Location: New York, United States
    Stats: 1'11", 55 lbs
    Posts: 2,957
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    getting strong man. remember me?
    STRONGMAN Competitor

    weighted pull ups- 100X5 Wide grip70X8
    weighted dips-135X4 125X6
    Deadlift-585
    Farmers hold-295 each hand X32sec
    cg incline-265

    32 full range pull ups
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  14. #1064
    Where do I go from here? BigDerek's Avatar
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    Originally Posted by b~rad View Post
    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.
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  15. #1065
    Where do I go from here? BigDerek's Avatar
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    Week 4 Day 2 - 12/18/12 Pressing

    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
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  16. #1066
    Where do I go from here? BigDerek's Avatar
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    Week 4 Day 3 - 12/21/12 Squats

    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
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  17. #1067
    World's Strongest Model b~rad's Avatar
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    Location: New York, United States
    Stats: 1'11", 55 lbs
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    Nice, when's your next strongman comp? My last one was a month ago.
    STRONGMAN Competitor

    weighted pull ups- 100X5 Wide grip70X8
    weighted dips-135X4 125X6
    Deadlift-585
    Farmers hold-295 each hand X32sec
    cg incline-265

    32 full range pull ups
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  18. #1068
    Where do I go from here? BigDerek's Avatar
    Join Date: Jun 2005
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    Week 5 Day 1 - Dynamic Pressing 12/27/12

    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
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  19. #1069
    Where do I go from here? BigDerek's Avatar
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    Week 5 Day 2 - 12/28/12 Deads

    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
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  20. #1070
    Where do I go from here? BigDerek's Avatar
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    Age: 30
    Posts: 3,987
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    Rep Power: 181
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    Week 6 Day 1 - 1/2/13 Pressing

    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
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  21. #1071
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    Week 6 Day 2 - 1/4/13 Squats

    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
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  22. #1072
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    Week 7 Day 1 - 1/7/13 Pressing

    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
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  23. #1073
    Where do I go from here? BigDerek's Avatar
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    Week 7 Day 2 - 1/9/13 Deads

    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
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  24. #1074
    Where do I go from here? BigDerek's Avatar
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    Week 7 Day 3 - 1/11/13 Pressing

    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
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  25. #1075
    Where do I go from here? BigDerek's Avatar
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    Week 8 Day 1 - 1/15/13 Squats

    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
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  26. #1076
    Where do I go from here? BigDerek's Avatar
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    Week 8 Day 2 - 1/16/13 Pressing

    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
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  27. #1077
    Where do I go from here? BigDerek's Avatar
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    Posts: 3,987
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    Deload Week - Workout 1 1/23/13

    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
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  28. #1078
    Where do I go from here? BigDerek's Avatar
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    Posts: 3,987
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    Rep Power: 181
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    Deload Week - Workout 2 1/25/2013

    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
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  29. #1079
    Where do I go from here? BigDerek's Avatar
    Join Date: Jun 2005
    Age: 30
    Posts: 3,987
    BodyPoints: 7261
    Rep Power: 181
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    Week 1 Day 1 - 1/28/13 Speed Deads

    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
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  30. #1080
    Where do I go from here? BigDerek's Avatar
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    Week 1 Day 2 - 1/30/13 Pressing

    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
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