A New Beginning

[BigDerek]

Super Yoke
small yoke
170 x 75ft
170 x 75ft
370 x 75ft
460 x 75ft

big yoke
550 x 50ft
650 x 50ft
710 x 50ft

Yoke/Chain Drag Medley
500lb chain x 50ft
510 yoke x 50ft, 500lb chain x 50ft
550 yoke x 50ft, 500lb chain x 50ft
550 yoke x 50ft, 500lb chain x 50ft

*Spent

[BigDerek]

Circus DB Clean and Press
db strict press
25 x 10L, x 10R
35 x 8L, x 8R
50 x 8L, x 8R

small CB
60 x 3L, x 3R strict
60 x 1C, x 3P L, x 3P R
80 x 1C, x 3P L, x 3P R
100 x 1C, x 2P L, x 2P R

Big CB- clean and press each rep
113 x 2L, x 2R
135 x miss L, x 1L x 2R
150 x 2R
125 x 5L, x 2R

Close Grip Paused Bench Press ssw/ Standing Cable Crunches
135 x 6, 108 x 12
185 x 6, 120 x 12
225 x 7, 120 x 12

[BigDerek]

Stiff Leg Deads from 3" Blocks
45 x 10
135 x 8
225 x 5
275 x 3
315 x 3
365 x 2
385 x 1
410 x 3

BB Rows ssw/ Zercher Squats
135 x 6, 135 x 6
185 x 6, 185 x 6
185 x 6, 225 x 6

[BigDerek]

12in Log Strict Press
90 x 8
110 x 8
140 x 3
160 x 3
180 x 2
100 + 50lbs chains x 1
100 + 100lbs chains x 2
100 + 122lbs chains x 2
100 + 122lbs chains x 2
105 + 122lbs chains x 2
110 + 122lbs chains x 2+ 10 sec hold at top
115 + 122lbs chains x 1 + 10 sec hold at top

Log Holds (roll onto chest from rack) ssw/ Dips
230 x 3 secs x 3
270 x 3 secs x 3, bw x 6
320 x 3 secs x 3, bw + 25 x 6
320 x 3 secs x 3, bw + 36lbs chains x 6

[BigDerek]

Safety Bar Box Squats
60 x 8
110 x 8
150 x 5
200 x 5
240 x 5
270 x 3
310 x 3
210 + 50lbs chains x 2
210 + 100lbs chains x 2 x 7

Stones-50" platform, no tack
150 x 2 picks
225, 240, 250
225, 240, 250
225, 240, 250, 300

GHRs
bw x 7 x 3

[BigDerek]

BB Push Press
45 x 10
45 x 5
95 x 8
135 x 5
155 x 5
185 x 2
205 x 2
225 x 2
240 x 2
205 x 3
205 x 5

Ab WHeel
bw x 10
bw x 10
bw x 12

[BigDerek]

Farmers Walks
45 x 10 picks
45 x 300ft
135 x 8 picks
135 x 50ft
135 x 75ft
185 x 3 picks
185 x 75ft
205 x 2 picks
225 x 2 picks
225 x 75ft

Farmers Walk /Prowler Push Medley
225 x 75ft, 275 x 75ft
225 x 75ft, 385 x 75ft
225 x 75ft, 385 x 75ft

[BigDerek]

Close Grip Flat BB Bench
45 x 15
95 x 8
135 x 6
185 x 6
225 x 3
245 x 3
add 4 board
275 x 3
300 x 2- board shifted, racked it
275 x 5
remove board
225 x 8

Seated Face Pulls ssw/ Standing Cable Crunches
72 x 8
96 x 8, 108 x 10
108 x 8, 120 x 10
120 x 8, 132 x 10

[BigDerek]

BB Squats- Wide Stance, Feet Straight
45 x 10
135 x 8
185 x 5
225 x 5
275 x 3
add belt
315 x 3
340 x 4
350 x 6
355 x 8

[BigDerek]

Circus DB
25 x 8L, x 8R
45 x 8L, x 8R
60 x 5L, x 5R
82 x 3L, x 3R
102 x 2L, x 2R
113 x 2L, x 2R
125 x 1L, x 1R
140 x 1L, x 1R
155 x missL, x miss R, x 1
165 x 3 misses R- technique went to poop
135 x 5L, x 2R
113 x 2L

Keg Carry/Bent Over Arm over Arm Thick Rope Pull
150 keg x 50ft
180 keg x 50ft, 165 sled x 50ft
200 keg x 50ft, 275 sled x 50ft
200 keg x 50ft, 275 sled x 50ft
240 keg x 100ft, 235 sled x 50ft

Heavy stretching

[BigDerek]

Weight down to 278

BB Deadlifts
135 x 8
135 x 5
185 x 5
225 x 5
275 x 3
135 + double looped red super minis x 2
185 + "" x 2
225 + "" x 2
250 + "" x 1 x 10-60 secs rest

Stones
217 x 1 pick
240 x 1 pick
217, 237, 240 to 48"
300 x 1 to 48"
217 to 52", 240, 250, 300, 300 to 48"

[BigDerek]

Close Grip Flat Bench
45 x 10 x 3
135 x 6
185 x 6
205 x 3
225 x 3
245 x 3
265 x 2
270 x 2

Circus DB
one clean
60 x 3L, x 3R strict
60 x 3L, x 3R
80 x 3L, x 3R
100 x 1L, x 1R
Clean and Press Each rep
113 x 2L, x 2R
135 x 3L, x 3R
113 x 1L- for form

AB Wheel
bw x 10 x 3

[BigDerek]

Yoke
170 x 75ft
170 x 75ft
260 x 75ft
350 x 75ft
440 x 75ft
530 x 75ft

chain drag
500 x 40ft

Yoke/Chain Drag Medley
575 x 75ft, 500 x 75ft
575 x 75ft, 500 x 75ft
575 x 75ft, 500 x 75ft

Gassed completely

[BigDerek]

Flat BB Bench- Normal Grip
45 x 12
95 x 10
135 x 8
185 x 5
225 x 3
135 + 60lbs chains x 2
135 + 110lbs chains x 2
135 + 145lbs chains x 2
135 + 145lbs chains x 2
155 + "" x 1- too slow
135 + 145lbs chains x 2
135 + 145lbs chains x 2
135 + 145lbs chains x 2
135 + 145lbs chains x 2

One Arm DB Rows ssw/ Standing Cable Crunches
60 x 8L, x 8R
100 x 6L, x 6R
125 x 6L, x 6R, 108 x 12
150 x 6L, x 6R, 120 x 12
165 x 6L, x 7R, 120 x 12

[BigDerek]

BB Squats
45 x 10
135 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
340 x 3

365 x 3
365 x 4
365 x 6
315 x 8

*Felt like nervous system not recovered from yoke.....

GHRs
bw x 7 x 3

[BigDerek]

2.25" Axle Press
strict
70 x 8
90 x 8
120 x 6
140 x 4
160 x 3
push
160 x 3
180 x 3
200 x 3
220 x 2
220 x 2
220 x 2

Axle Press ssw/ Arm-Over-Arm Thick Rope Pull- Arms Only
200 x 2, 165 x 40ft
200 x 2, 225 x 40ft

180 x 5 jerks, 275 x 40ft
180 x 5 jerks, 275 x 40ft
180 x 5 jerks, 275 x 40ft

[BigDerek]

16in Deadlifts
135 x 8
225 x 8
315 x 6
315 + 50lbs chain x 2
315 + 100lbs chain x 2
315 + 135lbs chain x 2
315 + 170lbs chain x 1
335 + 170lbs chain x 1 x 9- 60 secs rest

Stones
217 x 2 picks
240 x 1 load to 48"
250 x 1 load to 48"
300 x 1 load to 48"
add tack
315 x 1 load to 48"
330 x 1 load to 48"

Series
250 x 1 to a 52", 300, 300, 315, 330 to 48"

[BigDerek]

Close Grip BB Bench
45 x 15
95 x 6
135 x 6
185 x 6
225 x 3
add 4 board
245 x 3
275 x 3
285 x 3
remove board
255 x 5

Dips ssw/ Hanging Leg Raises
bw x 6
bw + 36lbs chain x 6, bw x 10
bw + 36lbs chain x 6, bw x 11
bw + 36lbs chain x 6, bw x 12

[BigDerek]

Yoke
170 x 160ft
260 x 160ft
350 x 50ft
450 x 50ft
500 x 50ft
add belt
550 x 50ft
600 x 50ft
650 x 50ft
700 x 50ft
800 x 1 pick x 10 secs
lose belt

Yoke/Prowler Medley
no belt
600 x 50ft, 275 x 50ft
600 x 50ft, 385 x 60ft
600 x 75ft, 385 x 60ft

450 x 80ft- to put away

[BigDerek]

12in Log Strict Press
90 x 8
110 x 8
130 x 6
140 x 5
160 x 2
180 x 2
100 + 50lbs chains x 3
100 + 100lbs chains x 2 x 7

DB Overhead Extensions ssw/ Ab Wheel
85 x 8, bw x 10
95 x 8, bw x 10
105 x 8, bw x 12

[BigDerek]

Shouldn't have done bands today since I did chains last week.......

Deads from Floor
135 x 8
185 x 5
225 x 5
275 x 3
135 + double looped super minis x 3
185 + "" x 2
225 + "" x 1
245 + "" x 1
275 + "" x 2- tweaked lower right side of back
225 + "" x 1- not feeling good, shut it down

*Wanted 275 x 1 x 10, but lower back didnt like this today at lockout

Stones
thought twice about doing stones, but it turned out ok

240 x 2 picks
240 x 2 loads 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"

300 to 52", 300 to 48", 315 to 48", 330 to 48", 360 x miss-lower back smoked, didnt attempt again- no real pain

300 x 5 to 48"

*Hopefully just a tweak, will epsom salt tonight

[BigDerek]

Circus DB
One Clean, Strict
25 x 8L, x 8R
40 x 8L x 8R
60 x 5L, x 5R
Push Press- One Clean
80 x 2L, x 2R
100 x 2L, x 2R

Clean Each Rep
113 x 1L, x 1R
135 x 1L, x 1R
150 x 1L, x 1R
150 x 1L, x 1R
150 x 1L, x 2misses R
135 x 4L, x 4R

Keg Carry
200 x 75ft
200 x 150ft
200 x 150ft
200 x 150ft

*Back felt ok

[BigDerek]

BB Squats
45 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
345 x 1
365 x 2
320 x 5
320 x 7
320 x 10

*Didn't go too heavy, lower back still not 100%.

GHRs
bw x 8 x 3

[BigDerek]

2.25" Axle Paused Flat Bench
70 x 10
70 x 10
120 x 8
160 x 5
190 x 5
220 x 3
250 x 3
260 x 5

160 + double looped super minis x 2
180 + "" x 2
200 + " "x 2
180 + "" x 2 x 5- 60 secs rest

Dips ssw/ Ab Wheel
bw x 3
bw + 31 x 6, bw x 10
bw + 41 x 6, bw x 12
bw + 51 x 7, bw x 12

[criff22]

I need to start posting on these boards. Apparantly you need 50 posts before video is allowed. Bulll****t

[BigDerek]

Farmers Walks- weight per hand
45 x 150ft
95 x 5picks, x 75ft
135 x 5 picks, x 75ft
185 x 5 picks
205 x 3 picks, x 50ft
225 x 2 picks
250 x 50ft

Tire Flip
700 x 2

Farmer/Tire Flip Medley
250 x 50ft, 700 x 5
250 x 50ft, 700 x 5
250 x 50ft, 700 x 5

*Let air out on second set and shoulders rounded during pick, felt twinge in lower back, refocused and picked. Favoring back rest of workout, no pain though


Reverse Hypers
70 x 8
140 x 8
190 x 10

[BigDerek]

Incline BB Bench
45 x 15
95 x 8
135 x 8

Standing 2.25" Axle Strict Press ssw/ Lat Pull downs
70 x 8, 108 x 8
120 x 8, 132 x 8
120 x 8, 156 x 8

Strict Circus DB Press ssw/ One Arm DB Rows
60 x 8L, x 8R, 60 x 8L, x 8R
80 x 7L, x 7R, 75 x 8L, x 8R

[BigDerek]

Zercher Squats ssw/ Reverse Hypers
45 x 10
95 x 10, 70 x 10
135 x 10, 70 x 10

Prowler Push ssw/ Timed Hangs
165 x 150ft, 30 secs
165 x 150ft, 60 secs
275 x 150ft

[BigDerek]

2.25" Axle Flat Bench Press
70 x 15
120 x 8
160 x 6
210 x 5
230 x 2
250 x 5
250 x 5
Use PVC under lower back for arch
160 x 5- just for technique

Wide Grip Pulldowns
120 x 10
156 x 8

One Arm DB Rows
75 x 8L, x 8R
100 x 8L, x 8R
120 x 8L, x 8R
150 x 8L, x 10R

[BigDerek]

Wiped out by humidity and heat today.....
Warmed up for about 20 minutes

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

335 x 3
335 x 5
335 x 7

GHRs
bw x 7 x 2