A New Beginning

**BigDerek** · 05-16-2012, 05:14 PM

Speed Deadlifts
135 x 10
135 x 8
225 x 5
275 x 5
315 x 5
315 + double looped red super minis x 1 x 11

[b]Tire Flip]/b]
700 x 1
700 x 3
700 x 5
700 x 10

**BigDerek** · 05-18-2012, 05:55 PM

Just not into it today.

2.25" Axle Strict Press
70 x 10
120 x 8
160 x 3
160 x 3
180 x 3
200 x 2
210 x 3

DB Neutral Floor Press
50's x 8
75's x 6
100's x 6
110's x 6
115's x 6

Standing Cable Crunches
108 x 12
120 x 12
132 x 12

**BigDerek** · 05-21-2012, 04:16 PM

Another day where I feel wiped out......

Oly Squats
45 x 10
45 x 10
135 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
385 x 1
405 x 1
315 x 8

*Just not into it again today, form was all over the place, kept adjusting foot positioning, shut it down at 4 plates

GHRs
bw x 6
bw + 25 x 6
bw + 25 x 5

Hanging Leg Raises
bw x 10 x 3

**BigDerek** · 05-23-2012, 03:49 PM

12in Log Press from Rack
90 x 8
90 x 5 jerks
130 x 5 strict
130 x 5 jerks
150 x 3 strict
150 x 3 jerks
180 x 2 strict
180 x 2 jerks
200 x 3 push press
220 x 2 pp
220 x 2 pp
220 x 2 pp
230 x 1 pp
200 x 5 pp
200 x 5 pp

Dips
bw x 5
bw + 25 x 6 x 3

One Arm DB Snatches
30 x 3l, x 3r
60 x 3l, x 3r
80 x 3l, x 3r
95 x 3l, x 3r

**BigDerek** · 05-25-2012, 06:19 PM

16in Rack Pulls
135 x 8
225 x 5
315 x 5
405 x 3
495 x 2
545 x 3

Stones- No Tack
207 x 3 picks
217 x 1 load to 48"
250 x 1 load to 48"
250 x 1 load to 52"
250 x 1 load to 56"
300 x 1 load to 48"
300 x 1 load to 48"
315 x 1 load to 48"
330 x 1 load to 48"
360 x 1 load to 48"- PR without tack
300 x 5 loads over 50"

**BigDerek** · 05-29-2012, 05:55 PM

Incline BB Bench Press
45 x 20
95 x 10
135 x 8
185 x 5
205 x 3
225 x 3
245 x 3
230 x 6

Jerks ssw/ Standing Cable Crunches
45 x 5
95 x 5
135 x 4
185 x 2, 108 x 10
185 x 2, 120 x 10
185 x 2, 120 x 12
185 x 2, 120 x 15
185 x 3

**BigDerek** · 05-30-2012, 05:55 PM

Zercher Squats
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Beltless Yoke
170 x 50ft
260 x 75ft
350 x 75ft
440 x 50ft
530 x 50ft
620 x 75ft

**BigDerek** · 06-02-2012, 10:02 AM

BB Overhead Press
front squats: 45 x 10 x 2
push press/jerk
45 x 10
45 x 10
95 x 7
135 x 5
185 x 3
205 x 3
225 x 2
245 x 2
265 x 2
275 x 2 misses, x 1- ties old PR, once form was right, weight flew up
285 x 3 misses, form just broke down, couldnt lock it, got to work on the form with heavier weight so I can get over 300
225 x 9, x miss, x 1 + 10 sec hold at top- may be a rep PR

[b]DB Snatch[/b
50 x 3l, x 3r
75 x 3l, x 3r
100 x 2l, x 2r
110 x 2l, x 2r

**BigDerek** · 06-05-2012, 05:26 PM

2.25" Axle Deadlifts
70 x 10
160 x 5
160 x 5
210 x 5
250 x 5
300 x 5
340 x 5
400 x 5

Speed Deads
160 + double looped orange minis x 1
160 + single looped black minis x 2
160 + double looped black minis x 1 x 8- brutal at lockout

Reverse Hypers ssw/ Standing Cable Crunches
140 x 10, 108 x 10
210 x 10, 120 x 10
210 x 10-140 x 10, 132 x 10

**BigDerek** · 06-07-2012, 06:24 PM

Close Grip Flat BB Bench
45 x 10
45 x 20
135 x 8
135 x 5
185 x 5
185 x 5
225 x 8
135 + double looped red super minis x 5
185 + "" x 2
205 + "" x 2 x 5, x 1- last set, felt a strain in stomach

One Arm DB Rows
60 x 8l, x 8r
100 x 8l x 8r
120 x 8l, x 8r

*For recovery

Prowler Push on Freshly Painted Lanes with New Non-Skid
75 x 75ft
275 x 75ft
275 x 75ft
275 x 75ft
275 x 150ft- legs fried

**BigDerek** · 06-11-2012, 05:16 PM

Wide Stance Safety Squat Bar Box Squats- to Bench
Small safety bar
65 x 10
115 x 8
155 x 5
205 x 5
Big Safety Bar
170 x 5
220 x 5
260 x 5
260 x 5
300 x 5

*Tough- will go up next week

Yoke- small yoke
350 x 50ft
490 x 50ft
580 x 50ft
670 x 50ft

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

**BigDerek** · 06-13-2012, 05:37 PM

12in Strict Log Speed Press
90 x 5
90 x 5
140 x 5
140 x 5
160 x 5
180 x 5
100 + 50lbs chains x 5
100 + 100lbs chains x 2 x 4
100 + 122lbs chains x 2- too slow
100 + 100lbs chains x 2 x 4

Jammer ssw/ Single Arm KB Crunches
200 x 6, 30 x 10
290 x 6, 30 x 12
340 x 6, 30 x 14

Rotator Cuff Work
15's x 10 internal, x 10 external
20's x ""

**BigDerek** · 06-15-2012, 07:11 PM

Power Cleans
45 x 5
95 x 5
135 x 5
135 x 5
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
225 x 3 x 5

Farmers Walk- weight per hand
45 x 50ft
135 x 50ft
185 x 100ft
235 x 50ft
275 x 50ft
300 x 50ft

Hangs
bw x 30 secs
bw x 60 secs

**BigDerek** · 06-18-2012, 05:45 PM

Paused Flat 2.25" Axle Bench Press
70 x 10
70 x 10
160 x 8
210 x 5
230 x 5
250 x 5
270 x 5

Jerks
45 x 5
95 x 5
135 x 5
155 x 3
185 x 3 x 3

Standing Cable Crunches
108 x 12
120 x 12
132 x 12

**BigDerek** · 06-20-2012, 05:52 PM

A2G Zercher Squats
45 x 10
135 x 5
185 x 5
225 x 3
add belt
275 x 3
315 x 3
365 x 3
315 x 6

GHRs
bw x 8 x 3

**BigDerek** · 06-22-2012, 05:30 PM

12in Log Clean and Press
One Motion
90 x 10
130 x 5
160 x 5
180 x 3

Strict
210 x 3
210 x 3
210 x 3- PR for strict

Jerk
160 x 3
180 x 3
180 x 2
190 x 2
200 x 2
210 x 2
220 x 2
180 x 3

Incline DB Bench
60's x 8
80's x 8
90's x 8

Hanging Leg Raises
bw x 10 x 3

**BigDerek** · 06-26-2012, 05:13 PM

Power Cleans
45 x 5
95 x 3
135 x 3
185 x 3
185 x 3
205 x 2
225 x 2
245 x 2
225 x 2
*Wrists hurt, shut it down.

Stones
207 x 2 picks
207 x 1 load to 48"
237 x 2 picks
237 x 2 loads to 48"
260 x 1 load to 48"
300 x 1 load to 48"
330 x 1 load to 48"
360 x 1 load to 48"
380 x 1 load to 48"

Medley to 48"
300, 315, 330, 360- superfast except slight fumble on 360

**BigDerek** · 06-28-2012, 03:53 PM

BB Push Press
45 x 10 strict
95 x 5 strict
95 x 3 jerks
135 x 5 jerks
175 x 3 push press
205 x 3
225 x 2
245 x 2
265 x 2
280 x 3 narrow misses- WTF, must get under bar
230 x 5

Flat DB Bench ssw/ Standing Cable Crunches
45's x 8, 120 x 10
75's x 8, 120 x 12
100's x 10, 120 x 15

**BigDerek** · 07-09-2012, 05:17 PM

Prowler Push
75 x 180ft
165 x 180ft
275 x 180ft
325 x 180ft

Pulldowns
120 x 12
144 x 10
168 x 8
192 x 8

Bent Over Thick Rope Arm over Arm Pull- arms only
165 x 50ft
210 x 50ft
210 x 50ft

**BigDerek** · 07-11-2012, 05:57 PM

Front Squats
45 x 8
95 x 5
135 x 5
135 x 5
185 x 5

2.25" Axle Bench Press
70 x 15
160 x 12
210 x 8

Log Clean and Strict Press
90 x 6
140 x 6
140 x 6
160 x 6

Yoke
170 x 130ft
260 x 90ft
350 x 90ft
440 x 90ft, drop x 90ft

DB Front Raises
20's x 8
25's x 8

**BigDerek** · 07-17-2012, 06:00 PM

12in Log Clean and Press
90 x 1c, x 8strict p
90 x 1c, x 8j
140 x 1c, x 5j
160 x 1c, x 3j
180 x 1c, x 3j
200 x 1c, x 2j
220 x 1c, x 1p
230 x 1c, x 1p
240 x 1c, x 1p + 10 sec hold at top- recent PR
180 x 1c, x 5j

DB 90 degree Flared Elbow Incline Presses
35's x 8
45's x 6
55's x 6
55's x 8

Standing Cable Crunches
108 x 12
120 x 12
120 x 12

**BigDerek** · 07-20-2012, 05:48 PM

16in Rack Pulls
45 x 5
135 x 10
225 x 8
315 x 5
405 x 5
455 x 3
500 x 3

Tire Flip
700 x 1
700 x 5
700 x 5
700 x 5
700 x 5
700 x 5

**BigDerek** · 07-23-2012, 06:52 PM

2.25" Axle Speed Bench
70 x 15
120 x 10
160 x 8
210 x 5
230 x 5
160 + double looped super minis x 3
180 + "" x 3
180 + "" x 3
180 + "" x 3
180 + "" x 2

Incline DB Bench
75's x 8
90's x 6
95's x 5- tris smoked
75's x 6

Thick Rope Arm Over Arm Sled Pull- Arms Only
240 x 50ft
285 x 50ft
310 x 50ft
330 x 50ft

Rope Face Pulls
108 x 8
144 x 8
156 x 8

**BigDerek** · 07-25-2012, 06:48 PM

Safety Bar Low Box Squats
80 x 10
130 x 5
170 x 5
220 x 5
260 x 3
260 x 3
310 x 3
310 x 3
310 x 3
220 x 8

*Wide stance, not use to this, Hard

GHRs ssw/ Hanging Leg Raises
bw x 6, bw x 10
bw x 7, bw x 12
bw x 8, bw x 12

**BigDerek** · 07-27-2012, 12:46 PM

BB Push Press
45 x 10 front squat
45 x 15 strict
45 x 5 pp
95 x 7
135 x 7
185 x 3
225 x 2
245 x 1
255 x 3
255 x 3
255 x 3
255 x 2, x 2- had to reset
255 x 3

volume day

**BigDerek** · 07-30-2012, 05:55 PM

Stiff leg Speed Deads from 3" Blocks
135 x 8
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
425 x 1 x 8- 60 secs rest

One Arm DB Snatch
45 x 3l, x 3r
75 x 3l, x 3r
95 x 3l, x 3r
105 x 3l, x 3r

Standing Cable Crunches
108 x 12
132 x 10
132 x 12

**BigDerek** · 08-01-2012, 04:57 PM

Close Grip Paused Flat Bench
45 x 12
45 x 10
135 x 8
135 x 6
185 x 5
225 x 8
add 4 board
275 x 3
295 x 3

Standing Strict 12in Log Press
90 x 8
140 x 5
160 x 5
90 + 60lbs chains x 5
90 + 110lbs chains x 3
90 + 110lbs chains x 3
90 + 110lbs chains x 2
90 + 110lbs chains x 2
90 + 110lbs chains x 2
90 + 110lbs chains x 2
90 + 110lbs chains x 2
90 + 110lbs chains x 2
90 + 110lbs chains x 2

*90 secs rest

Rear DB Flies
30's x 10
40's x 10
45's x 10, 20's x 10

**BigDerek** · 08-03-2012, 07:24 PM

BB Squats
135 x 6
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
315 x 5
315 x 7
315 x 10

Sled Drag
275 x 75ft
495 x 75ft
605 x 75ft

*legs dead

**BigDerek** · 08-06-2012, 06:04 PM

Incline Close Grip BB Bench Press
45 x 10
45 x 15
95 x 8
135 x 8
185 x 5
205 x 3
225 x 5
135 + double looped black bands x 1- too heavy
135 + double looped super minis x 3
155 + "" x 2
175 + "" x 2
175 + "" x 2
135 + "" X 3
135 + "" x 3

Dips
bw x 6- didnt feel good

Standing Cable Crunches ssw/ DB Skull Presses
120 x 10, 30's x 10
132 x 10, 40's x 10
132 x 10, 50's x 10

**BigDerek** · 08-08-2012, 05:39 PM

15in Rack Pulls
135 x 10
225 x 5
225 x 5
315 x 5
405 x 2
455 x 2
495 x 2
520 x 3

*Left hamstring, erector and hip were really tight

Tire Flip
700 x 1
700 x 10
700 x 10

*Cardio

Wide Grip Pull Downs
120 x 6
168 x 6
192 x 6
204 x 6, 144 x 8

Thread: A New Beginning

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Week 2 Day 1 - Deadlifts 5/16/12

Week 2 Day 2 - 5/18 Pressing

Week 3 Day 1- 5/21 Squats

Week 3 Day 2 - 5/23 Pressing

Week 3 Day 3 - 5/25 Deadlifts

Week 4 Day 1 - 5/28 Pressing

Week 4 Day 4- SQuats 5/30/12

Week 4 Day 3- 6/1 Pressing

Week 5 Day 1 - 6/5 Deadlifts

Week 5 Day 2 - 6/7 Pressing

Week 6 Day 1 - 6/11/12 Squats

Week 6 Day 2 - 6/13/12 Pressing

Week 6 Day 3 - 6/15/12 Power Cleans

Week 7 Day 1 - 6/18/12 Pressing

Week 7 Day 2 - Squats 6/20/12

Week 7 Day 3 - 6/22/12 Pressing

Week 8 Day 1 -6/26/12 Cleans and Stones

Week 8 Day 2 - 6/28/12 Pressing

Week 1 Day 1 - 7/9/2012 Cardio

Week 1 Day 2 - 7/11/12

Week 2 Day 1 - 7/17/12 Pressing

Week 2 Day 2 - 7/20/12 Deadlifts

Week 3 Day 1 - 7/23/12 Pressing

Week 3 Day 2 - 7/25/12 Squats

Week 3 Day 3 - 7/27/12 Pressing

Week 4 Day 1 - 7/30/12 Deadlifts

Week 4 Day 2 - 8/1/12 Pressing

Week 4 Day 3 - 8/3/12 Squats

Week 5 Day 1 - 8/6/12 Pressing

Week 5 Day 2 - 8/8/12 Deads

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