A New Beginning

**BigDerek** · 08-10-2012, 06:48 PM

12in Log Clean and Press
90 x 1c, x 8p
90 x 1c, x 5j
140 x 1c, x 3p
140 x 1c, x 3j
180 x 1c, x 3j
200 x 1c, x 1p
220 x 1c, x 1p
230 x 2c, x 2p
230 x 3c, x 3p
230 x 3c, x 3p
230 x 3c, x 3p
230 x 1c, x 1p- last triple belt was too tight, loosened and did 1 just to see difference

Jammer
200 x 8
290 x 8
360 x 8

**BigDerek** · 08-13-2012, 05:21 PM

Speed Box Squats to Bench
45 x 10
45 x 10
135 x 8
185 x 5
225 x 5
135 + green bands x 5
185 + green bands x 3
225 + green bands x 2 x 5
245 + green bands x 2 x 3

Prowler Push
75 x 80ft
275 x 80ft x 3
275 x 160ft

Hanging Leg Raises
bw x 10 x 3

**BigDerek** · 08-15-2012, 06:17 PM

Flat BB Paused Close Grip Bench
45 x 20
135 x 5
135 x 5
185 x 5
225 x 5
add 4 board
245 x 3
275 x 3
295 x 3
315 x 3
remove 4 board
225 x 10

Incline Flared Elbow DB Extensions ssw/ Standing Cable Crunches
35's x 5
50's x 5, 120 x 10
55's x 5, 120 x 10
55's x 6, 120 x 10
55's x 5

CoC
#1 x 5 x 5

**BigDerek** · 08-17-2012, 05:37 PM

Speed Deads
135 x 8
135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
365 + 50lbs chains x 2
365 + 100lbs chains x 2 x 5 - 2 mins rest

Stones
150 x 2 picks
260 x 2 picks
260 x 2 loads to 48"
300 x 1 load to 48"
330 x 1 load to 48"
360 x 1 load to 48"
315 x 3 loads to 48"
315 x 5 loads to 48"
315 x 5 loads to 48"

*Last sets were load and unload by myself

**BigDerek** · 08-20-2012, 05:27 PM

Standing Strict 2.25" Axle Speed Press
70 x 8
70 x 8
120 x 5
120 x 5
140 x 5
160 x 3
180 x 3
200 x 2

140 + single looped super mini reds x 3
140 + single looped super mini reds and oranges x 2
160 + "" x miss, too heavy
140 + single looped super mini reds and oranges x 2 x 8- 45 secs rest

Standing Cable Crunches ssw/ Dips
dips
bw x 5 x 2

120 x 10, bw + 25 x 6
132 x 10, bw + 25 x 6
132 x 10, bw + 25 x 6

**BigDerek** · 08-23-2012, 05:13 PM

BB Zercher Squats
45 x 10
135 x 8
135 x 5
185 x 5
225 x 3
275 x 2
315 x 2
365 x 2
385 x 1
405 x 2
315 x 5- back off set

Yoke- Bigg Dogg Strong Yoke
450 x 50ft
630 x 50ft
630 x 50ft
670 x 50ft

GHRs
bw x 6 x 3

**BigDerek** · 08-28-2012, 05:21 PM

Strict 12in Log Strict Press out of Rack
90 x 8
90 x 5
140 x 5
140 x 5
160 x 3
180 x 3
200 x 3
100 + 50lbs chains x 2 x 2
100 + 100lbs chains x 2 x 2
110 + 100lbs chains x 2
120 + 100lbs chains x 2
110 + 100lbs chains x 2 x 3
100 + 100lbs chains x 3

Close Grip Paused Flat BB Bench
135 x 8
185 x 5
225 x 9- tris smoked

Hanging Leg Raises
bw x 10 x 3

**BigDerek** · 08-31-2012, 05:59 PM

16in BB Rack Pulls
135 x 8
225 x 8
315 x 5
405 x 3
455 x 1
495 x 1
545 x 1
600 x 1

Stones
217 x 2 picks
250 x 1 load to 50"
300 x 1 load to 50"
add tack
330 x 1 load to 50"
380 x 1 load to 50"
405 x 3 misses, way too dirty
360 x 3 loads to 50"

**BigDerek** · 09-04-2012, 05:41 PM

BB Push Press
45 x 8 strict
45 x 5 jerks
95 x 3 jerks, x 3 strict
135 x 5 jerks
135 x 3 pp, x 2 strict
185 x 3 pp
205 x 3 pp
225 x 3 pp
245 x 3 pp
245 x 3 pp
245 x 1 miss, x 2 pp, x 1 miss
245 x 3 pp
245 x 3 pp + 10 sec hold at top

*Lower back was tight and fatigued

Decline Band Situps ssw/ DB Side Bends
super mini reds x 10, 75 x 10 per side
super mini reds x 10, 100 x 10 per side

Standing Two Arm DB Extension
80 x 8
100 x 8

**BigDerek** · 09-07-2012, 05:59 PM

BB Oly Squats
45 x 10
135 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
345 x 3
375 x 3
375 x 5
375 x 7

Caber Toss
70 x 3 12 o'clocks
115 x 1 miss
115 x 3 6 o'clocks
115 x 1 miss
115 x 1 7 o'clock

*First time with this caber. Couldnt get a good balance.

**BigDerek** · 09-12-2012, 04:55 PM

Incline BB Speed Bench
45 x 15
45 x 15
95 x 8
135 x 5
135 x 5
185 x 5
135 + double looped red super minis x 3
155 + double looped red super minis x 2 x 8

Jammer
205 x 8
295 x 8
345 x 8

Prowler Drag
165 x 75ft
385 x 75ft
485 x 75ft
595 x 75ft
705 x 75ft

**BigDerek** · 09-12-2012, 04:59 PM

Wide Grip Lat Pull Downs
120 x 10
144 x 8
180 x 6

BB Power Cleans
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

One Arm DB Rows
75 x 5l, x 5r
100 x 5l, x 5r
125 x 5l, x 5r
150 x 5l, x 5r
175 x 5l, x 5r

Bent Over Arm Over Arm Thick Rope Pulls ssw/ Standing Cable Crunches
240 x 50ft, 120 x 10
240 x 50ft, 132 x 10
285 x 50ft, 132 x 10

**BigDerek** · 09-14-2012, 04:55 PM

Took some 1MR before this, horrible idea, jittery, racing heartbeat.....horrible workout
12in Log Clean and Press
90 x 5c, x 5p
90 x 5c, x 5j
120 x 1c, x 5j
140 x 1c, x 5j
180 x 1c, x 3p
210 x 1c, x 1p
230 x 1c, x 2p
240 x 2 misses- wow- felt dizzy from the 1MR
180 x 2c, x 2p
210 x 2c, x 2p
220 x 1c, x 3p
225 x 1c, x 2p
180 x 1c, x 6p, x 1c, x 3p- totally spent

*Shut it down......nothing left- heart was racing and I was dizzy from the 1MR, core and legs also felt shot- need a deload

**BigDerek** · 09-18-2012, 03:08 PM

Overhead SQuats
45 x 10
95 x 10

Neutral Grip DB Flat Bench
25's x 10
50's x 10
75's x 10

Front Squats
95 x 10
135 x 10

Reverse Hypers ssw/ Cable Face Pulls
70 x 10, 108 x 10
140 x 10, 132 x 10

**BigDerek** · 09-20-2012, 04:53 PM

2.25" Axle Deadlifts
70 x 12
120 x 10
170 x 10

2.25" Axle Strict Press
70 x 12
120 x 10

Farmers Walk
125 x 80ft
175 x 80ft

Seated DB Shoulder Press
55's x 10
65's x 10

**BigDerek** · 09-24-2012, 05:44 PM

Front Squats
45 x 10
95 x 8
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Yoke Run
170 x 75ft
260 x 75ft
350 x 75ft
440 x 75ft
530 x 75ft
350 x 50ft- to put away

Standing Cable Crunches
108 x 15
120 x 12

**BigDerek** · 09-27-2012, 06:21 PM

2.25" Axle Clean and Strict Press
70 x 8c, x 8p
120 x 5c, x 5p
160 x 5c, x 5p
180 x 5c, x 5p
190 x 5c, x 5p

GHRs
bw x 6 x 3

Hanging Leg Raises
bw x 10 x 2

**BigDerek** · 10-01-2012, 05:39 PM

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

Beltless Yoke Runs
170 x 75ft
350 x 75ft
440 x 75ft
530 x 75ft
620 x 75ft

*Feel like slowly ramping up weights and workloads to hit some PRs in a few weeks

**BigDerek** · 10-02-2012, 05:01 PM

Football Bar Paused Bench Press
35 x 20
125 x 10
175 x 6
215 x 6
265 x 4
265 x 3

Seated DB Shoulder Press
60's x 6
75's x 8
85's x 6

Standing Cable Crunches ssw/ Face Pulls
120 x 10, 132 x 10
132 x 10, 156 x 10
144 x 10, 168 x 10

**BigDerek** · 10-04-2012, 05:23 PM

2.25" Axle Stiff Leg Deadlifts
70 x 10
160 x 10
230 x 5
250 x 5
340 x 5
390 x 5
430 x 5

Tire Flip
700 x 2
700 x 5
700 x 10

**BigDerek** · 10-18-2012, 03:44 PM

Went to Caymans on 10/5 and only worked out once since..........started cycle over.

Beltless BB A2G Squats
45 x 10
135 x 8
185 x 5
225 x 10
275 x 8
315 x 6

*Core is getting stronger without the belt.......

GHRs ssw/ Standing Cable Crunches
bw x 6, 120 x 10
bw x 6, 120 x 10
bw x 6, 120 x 10

**BigDerek** · 10-19-2012, 03:25 PM

12in Log Strict Press
90 x 8
90 x 8
120 x 8
140 x 5
160 x 5
180 x 5

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

Neutral Grip Pullups
bw x 4, x 5, x 7

**BigDerek** · 10-23-2012, 04:28 PM

Power Cleans
45 x 10
95 x 5
135 x 5
185 x 3
205 x 3
205 x 3
225 x 2
235 x 2
185 x 3

Farmers Walks
125 x 75ft
175 x 75ft
225 x 75ft
225 x 75ft, 200lb keg carry x 75ft
225 x 75ft, 200lb keg carry x 75ft
225 x 75ft, 200lb keg carry x 75ft

**BigDerek** · 10-25-2012, 03:41 PM

Close GRip Paused Flat Bench
45 x 20
135 x 5
135 x 5
185 x 5
225 x 3
add 4 board
225 x 3
255 x 6
275 x 5

Strict Overhead Axle Press
70 x 8
80+ 50lbs chains x 5
80 + 50lbs chains x 3
80 + 100lbs chains x 3 x 5- 60 secs rest

Rolling DB Skullcrushers ssw/ Hanging Leg Raises
40's x 6, bw x 10
55's x 6, bw x 12
70's x 9, bw x 12

**BigDerek** · 10-30-2012, 05:23 PM

Squats
45 x 10
135 x 8
185 x 5
225 x 5
275 x 5
315 x 3
add belt
365 x 3
365 x 5- had a hard time sitting back, hips were tight
315 x 10

GHRs
bw x 6 x 4

**BigDerek** · 10-31-2012, 05:54 PM

12in Log Strict Press
90 x 8
90 x 8
140 x 5
160 x 5
180 x 2
200 x 3
160 x 8
Total Work- 5180

Standing DB Overhead Extensions ssw/ Standing Cable Crunches
80 x 8, 108 x 10
100 x 8, 120 x 10
100 x 8, 120 x 10

**BigDerek** · 11-02-2012, 03:58 PM

2.25" Axle Cleans
70 x 10
120 x 5
120 x 5- continental
160 x 3, x 2 continental
continental
180 x 3
210 x 3
230 x 3
add belt
250 x 3

Stiff Leg 2.25" Axle Deads from 3" Blocks
160 x 5
250 x 6
300 x 6
350 x 6

Hanging Leg Raises ssw/ Lat Pull downs
bw x 10, 144 x 8
bw x 10, 180 x 8
bw x 10

**BigDerek** · 11-05-2012, 04:06 PM

BB Close Grip Paused Flat BB Bench
45 x 20
45 x 10
135 x 8
185 x 5
225 x 5
add 4 board
245 x 5
275 x 3
295 x 3
315 x 1
remove 4 board
245 x 3

Seated DB Shoulder Press
60's x 6
80's x 6
90's x 6

Ab Wheel ssw/ Standing Cable Face Pulls
bw x 8, 144 x 10
bw x 9, 156 x 10
bw x 10, 168 x 10

**BigDerek** · 11-07-2012, 04:33 PM

Front Squats
45 x 8
45 x 8
95 x 8
135 x 8
185 x 5
205 x 3
225 x 3
245 x 3
275 x 3
295 x 1
225 x 6

GHRs
bw x 6
bw+ 10 x 6
bw+ 25 x 5, bw x 1
bw + 10 x 6

**BigDerek** · 11-09-2012, 12:36 PM

2.25" Axle Jerks
70 x 8 strict
70 x 5
70 x 5
100 x 5
120 x 5
160 x 5
190 x 3
210 x 2
210 x 2
210 x 3

Rolling DB Skullcrushers ssw/ Standing Cable Crunches
40's x 8, 108 x 10
50's x 10, 120 x 10
50's x 8, 120 x 10

Thread: A New Beginning

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Week 5 Day 3 - 8/10/12 Pressing

Week 6 Day 1 - 8/13 Speed Squats

Week 6 Day 2 - 8/15/12 Pressing

Week 6 Day 3 - 8/17/12 Deads

Week 7 Day 1 - 8/20/12 Pressing

Week 7 Day 2 - 8/23/12 Squats

Week 8 Day 1 - 8/28/12 Pressing

Week 8 Day 2 - 8/31/2012 Deads

Week 9 Day 1 - 9/4/12 Pressing

Week 9 Day 2 - 9/7/12 Squats

Week 10 Day 1 - 9/10/12 Pressing

Week 10 Day 2 - 9/12/12 Pulls

Week 10 Day 3 - 9/14/12 Pressing

Deload Week- '135' Workout One 9/18/2012

Deload Week - '135' Workout Two 9/20/12

Week 1 Day 1 - 9/24/12 Squats

Week 1 Day 2 - 9/27/12 Pressing

Week 2 Day 1 - 10/1/12 Squats

Week 2 Day 2 - 10/2/12 Pressing

Week 2 Day 3 - 10/4/12 Deadlifts

Week 1 Day 1 - Squats 10/18/2012

Week 1 Day 2 - Pressing 10/19/12

Week 2 Day 1 - 10/23/12 Cleans

Week 2 Day 2 - 10/25/12 PRessing

Week 3 Day 1 - 10/30/12 Squats

Week 3 Day 2 - 10/31/12 Pressing

Week 3 Day 3 - 11/2/12 Cleans

Week 4 Day 1 - 11/5/12 Pressing

Week 4 Day 2 - 11/7/12 Squats

Week 4 Day 3 - 11/9/12 Dynamic Pressing

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