A New Beginning

[BigDerek]

12in Log C&P
1 Clean
90 x 8 strict
90 x 5
110 x 5 strict, x 3 pp
130 x 3 strict, x 3 pp
150 x 3 strict, x 3 pp
180 x 3 pp

Clean each rep
200 x 3 pp

Circus DB C&P
Clean Once
60 x 3 L, x 3R
113 x 1L, x 1R

Clean each rep
125 x 5L, x 6R

Standing Cable Crunches
96 x 10
120 x 10
132 x 8

[BigDerek]

BB Deads from Floor
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3

*Back felt pretty good, didnt want to push it too much

Stones
240 x 1 pick, x 1 load to 48"
250 x 1 load to 48"
300 x 1 load to 48"
315 x 1 load to 48"
315 x 1 load to 52"
315 x 1 load to 56"
315 x 2 misses to 60"- felt easy, just kept sticking on the lip of the platform

315 x 5 loads over 50" bar

[BigDerek]

Close Grip Paused Bench Press
used PVC to practice arch
45 x 15
135 x 6
185 x 5
225 x 4
255 x 3
add 4 board
275 x 2
295 x 2
275 x 5

Dips ssw/ Hanging Leg Raises
bw x 5
bw + 35 x 6, bw x 10
bw + 50 x 6, bw x 11
bw + 60 x 6, bw x 12

[BigDerek]

Yoke
170 x 75ft
260 x 75ft
350 x 75ft
440 x 50ft
550 x 50ft
650 x 10 sec hold
750 x 10 sec hold

Prowler Push
75 x 75ft
165 x 50ft
165 x 50ft

Yoke/Prowler Medley
630 x 60ft, 275 x 75ft
630 x 60ft, 275 x 75ft
630 x 60ft, 275 x 75ft

*Spent

[BigDerek]

12in Log Strict Press
90 x 8
110 x 5
130 x 5
150 x 3
170 x 3
140 + 35lbs chain x 2
140 + 70lbs chain x 2 x 7- 45-60 secs rest

Seated Overhead Single DB Extensions ssw/ Ab Wheel
85 x 8, bw x 11
100 x 7, bw x 11
110 x 9, bw x 12

[BigDerek]

16in Rack Pulls
135 x 10
225 x 6
315 x 5
365 x 3
405 x 2
455 x 2
315 + 100lbs chains x 1 x 2
315 + 135lbs chains x 1 x 9

*Back felt good

One Arm DB Rows ssw/ GHRs
125 x 8, bw x 8
145 x 6, bw x 8
170 x 6, bw x 8

[BigDerek]

Circus DB
1 clean
25 x 8L, x 8R- strict
45 x 8L, x 8R- strict
60 x 3L, x 3R
80 x 3L, x 3R
100 x 2L, x 2R

Clean and Press Each Rep
113 x 1L, x 1R
130 x 1L, x 1R
140 x 1L, x 1R
145 x 4L, x 5R
*Rep PR

[BigDerek]

BB Squats
45 x 10
135 x 6
185 x 5
225 x 3
275 x 3
315 x 2
345 x 2

365 x 2
365 x 3
365 x 6

Beat today, hate Mondays

A2G Front Squats
135 x 5
185 x 5
225 x 5

GHRs
bw x 6
bw + 15 x 6
bw + 15 x 8

[BigDerek]

Paused Flat 2.25" Axle Bench
70 x 15
120 x 8
160 x 6
200 x 4
230 x 4
250 x 4
160 + double looped red minis x 1
180 + "" x 1
200 + "" x 1 x 8- 60 secs rest


Dips ssw/ Hanging Leg Raises
bw x 3
bw + 40 x 6, bw x 10
bw + 55 x 6, bw x 11
bw + 65 x 7, bw x 12

[BigDerek]

Weight is 273.

Farmers Walk- weight per hand
45 x 150ft
95 x 5 picks
135 x 3 picks
135 x 75ft
185 x 3 picks
185 x 75ft
205 x 2 picks
225 x 75ft

Tire Flip
700 x 1

Farmer/Tire Medley
225 x 60ft, 700 x 5
225 x 60ft, 700 x 6
225 x 60ft, 700 x 7

*Kept farmers a little light, didn't know how back was going to feel, but felt great

[BigDerek]

12inLog C&P
90 x 1 clean, x 8 strict
90 x 1 c, x 5 strict, x 3 pp
110 x 1c, x 5 strict, x 3 pp
130 x 1c, x 3 strict, x 3 pp
160 x 1c, x 1 strict, x 2 pp
180 x 1c, x 1 strict, x 1 pp
200 x 1c, x 1 pp
210 x 1c, x 1 pp
220 x 3c, x 3 pp
180 x 6c, x 8jerks

Seated Two Arm Single DB Overhead Ext ssw/ Ab Wheel
85 x 6
100 x 8, bw x 10
100 x 8, bw x 10
100 x 9, bw x 10

[BigDerek]

Squats
45 x 10
135 x 6
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
315 + 60lbs chains x 1 x 2
315 + 95 lbs chains x 1 x 8- 90 secs rest

Reverse Hypers
90 x 8
160 x 8
210 x 8
230 x 8

[BigDerek]

Close Grip Paused Bench
45 x 15
135 x 6
185 x 5
225 x 4
3 board height off pins
225 x 2
275 x 2
295 x 1
4 board height- reg grip
225 x 2
275 x 2
295 x 2
315 x 1

*Didnt really like this off the pins, will not do it again.

Incline DB Bench ssw/ Hanging Leg Raises ssw/ One Arm DB Rows
65's x 8
80's x 6, bw x 10
95's x 6, bw x 12, 100 x 8
105's x 6, bw x 12, 100 x 10

*Threw in the rows to work some rear delt

[BigDerek]

Stiff Leg Deads from 3" Blocks
45 x 10
135 x 8
185 x 5
225 x 5
275 x 2
315 x 2
365 x 2
405 x 2

Stones- No tack, only tape
237 x 2 loads to 48"
300 x 1 load to 48"
315 x 1 load to 48"
360 x miss, 360 x 1 load to 48"- thought it was 330......

Medley
237 x 1 load to 56"
237 x 1 load to 60"
300 x 1 load to 48"
300 x miss x 3- shut it down, tape had rolled, arms tore up and sweaty, couldn't hold on

*Didn't have my stone stuff today, left at home. Only had about half a roll of tape and it rolled/slid down sweaty arms on the 360 and made it impossible on the medley

[BigDerek]

Circus DB
warm up:
25 x 8L, x 8R
40 x 8L, x 8R

Clean and Press Once
60 x 3L, x 3R
80 x 3L, x 3R

Clean and Press Each Rep
113 x 2L, x 2R
135 x 1L, x 1R
155 x 1L, x 1R
170 x 1R, x miss L
175 x 1R and hold
150 x 3L, x miss, x 1L

*Good PR on Right, almost got it with left, had more, but didn't want to be greedy. First time with over 165 since weight drop

2.25" Axle Close Grip Paused Bench ssw/ AB Wheel
70 x 10
160 x 5
210 x 5, bw x 10
230 x 5, bw x 10
240 x 5, bw x 10

[BigDerek]

Yoke
170 x 75ft
260 x 75ft
350 x 75ft
450 x 75ft
550 x 60ft
630 x 1 pick and hold for 5 secs
730 x 1 pick and hold for 5 secs
830 x 1 pick and hold for 10 secs

Yoke/Prowler Medley
650 x 60ft, 275 x 75ft
650 x 60ft, 325 x 75ft
650 x 60ft, 380 x 75ft

450 x 80ft to put away

[BigDerek]

DB Incline Bench ssw/ One Arm DB Rows
35's x 15, 50 x 10L, x 10R
60's x 12, 75 x 10L x 10R
75's x 10, 100 x 10L x 10R

12in Log Strict Press- Clean Once ssw/ Wide Grip Pulldowns
90 x 6
110 x 6, 120 x 8
130 x 6, 132 x 8
140 x 6, 144 x 8

[BigDerek]

BB A2G Squats
45 x 10
95 x 10
135 x 10
185 x 8
225 x 8

Reverse Hypers ssw/ Kettle Bell Swings
bw x 10, 70 x 10
bw x 10, 70 x 10

[BigDerek]

2.25" Axle Flat Paused Bench-Medium Grip
70 x 15
120 x 10
160 x 8
210 x 6
240 x 4 x 4

DB Overhead Extensions ssw/ Standing Cable Crunches
95 x 10, 108 x 12
105 x 11, 120 x 12

*Going to keep volume down until next week to hopefully keep progressing right where I left off.

[BigDerek]

BB Speed Deadlifts
135 x 8
135 x 5
225 x 5
275 x 5
315 x 5
135 + double looped super minis x 3
185 + "" x 2 x 5

Stones- all to 48", no tack
237 x 2
300 x 1
315 x 1
237, 300, 315
300 x 6

[BigDerek]

12in Log Clean and Press

One Clean
45 x 15
90 x 8
120 x 3 strict, 3 pp
140 x 4 strict, x 1 pp
180 x 1 strict, x 2 pp
200 x 1c, x 1 pp
205 x 3c, x 3pp

Circus DB
Clean and Press Each Rep
60 x 2 L, x 2R
113 x 2L, x 2R
135 x 4L, x 4R

Hanging Leg Raises
bw x 10 x 2

[BigDerek]

BB Squats
45 x 10
135 x 8
185 x 6
225 x 5
275 x 3
315 x 4
345 x 2
365 x 2

375 x 3 x 3
315 x 5

GHRs
bw x 6
bw + 15 x 6 x 2

[BigDerek]

Dynamic Paused Flat Bench Press- regular grip
45 x 25
135 x 8
185 x 5
225 x 5
185 + double looped super minis x 1
205 + "" x 1
210 + "" x 1
215 + "" x 1 x 6

*30 secs rest between sets

Dips
bw x 8
bw + 35 x 6
bw + 55 x 9

*Cut it there, had to get home for a delivery.

[BigDerek]

Farmer's Walk- weight per hand
45 x 8 picks
45 x 150ft
95 x 5 picks
95 x 75ft
135 x 5 picks
135 x 75ft
185 x 5 picks
205 x 75ft
225 x 2 picks
245 x 1 pick

Tire Flip
700 x 2

Farmer/Tire Medley
225 x 50ft, 700 x 5 flips
225 x 50ft, 700 x 7 flips
225 x 50ft, 700 x 10 flips

*Right knee has been bothering me since Monday's squats, and I didn't warm up my lower back as well as I should have. Farmer's picks weren't feeling as good as they should have because of this.

[BigDerek]

12in Log Strict Press
90 x 10
110 x 6
140 x 5
160 x3
180 x 2
200 x 2
185 x 3
185 x 3
185 x 3
185 x 4

Seated Double Arm DB Overhead Extensions ssw/ Ab Wheel
80 x 8
105 x 6, bw x 10
110 x 7, bw x 10
115 x 7, bw x 10

[BigDerek]

BB Squats
45 x 12
135 x 8
185 x 5
225 x 3
275 x 3
315 x 3
345 x 2
365 x 5
365 x 5
365 x 6

*Last set was the best set, knee felt good today

GHRs
bw x 6
bw + 15 x 6

GHRs ssw/ Chain Drag
bw + 15 x 6, 500 x 75ft
bw + 15 x 7, 500 x 80ft

[BigDerek]

2.25" Axle Flat Bench
70 x 12
120 x 10
160 x 5
210 x 5
230 x 3
250 x 3
210 + 60lbs chain x 3
210 + 95lbs chain x 1
220 + 95lbs chain x 1 x 7

Incline DB Bench ssw/ Hanging Leg Raises
60's x 8, bw x 10
75's x 6, bw x 10
95's x 6

[BigDerek]

16in BB Rack Pulls
45 x 8
135 x 10
225 x 8
315 x 5
315 + 50lbs chain x 2
315 + 100lbs chain x 2 x 5- 75 secs rest

Stones- all to 48"
217 x 1
230 x 1
300 x 1
315 x 1
330 x 1
360 x 1
330 x 3

Lat Pull downs
120 x 8
144 x 8
168 x 8
192 x 8

[BigDerek]

Circus DB
Clean Once
35 x 15L, x 15R- strict
60 x 8L, x 8R- strict
80 x 3L, x 3R

Clean and Press Each rep
113 x 2L, x 2R
135 x 1L, x 1R
145 x 1L, x 1R
150 x 5R, x 3L + 1 miss L- right arm could keep going, left needs work

150 x 1L, x 2 misses

113 x 1R, x 4L

Ab Wheel
bw x 10
bw x 10
bw x 12

[BigDerek]

Yoke
170 x 75ft
170 x 75ft
260 x 75ft
350 x 50ft
450 x 50ft
550 x 50ft
630 x 1 pick and hold for 10 secs
730 x 1 ""

Yoke/Prowler Medley
675 x 50ft, 165 x 50ft
675 x 60ft, 325 x 50ft
675 x 75ft, 325 x 75ft

450 x 80ft to put away