A New Beginning

**BigDerek** · 08-20-2014, 03:26 PM

DB Flat Bench
30's x 20
50's x 10
70's x 7
85's x 5
100's x 5
110's x 6

*Mix of regular grip and neutral grip

Overhead DB Tri Extensions ssw/ Seated Close Cable Rows
75 x 8, 144 x 8
110 x 6, 192 x 6,
125 x 6, 240 x 6
135 x 9, 300 x 6- rep PR for db and weight for rows?

Quarry Stone Clean and Press
155 x 1miss, x 1 miss x 1

*First time, just to see what it felt like. Will try again soon. These rocks are all shapes and sizes and not balanced.

**BigDerek** · 08-22-2014, 04:49 PM

BB Deadlifts
45 x 20
135 x 8
185 x 6
225 x 6

Farmers Walks- weight per hand
45 x 160ft
135 x 80ft
135 x 80ft
185 x 80ft
205 x 1 pick + 10 sec hold
235 x 80ft

Tire Flip
700 x 2

Farmers/Tire Medley
235 x 50ft, 700 x 5
235 x 50ft, 700 x 5
235 x 80ft, 700 x 5
135 x 50ft- to put away

**BigDerek** · 08-25-2014, 03:53 PM

12in Log Strict Press
90 x 8
110 x 5
140 x 5
160 x 3
180 x 3
100 + 50lbs chains x 1 x 3
100 + 100lbs chains x 1 x 2
100 + 122lbs chains x 1 x 2
110 + 122lbs chains x 1 x 7- 60 secs rest

*Felt so fast today

2.25" Axle Jerks
70 x 5
120 x 3
160 x 3
180 x 3
200 x 2
200 x 2
200 x 2
200 x 2
210 x 2

*Good technique, fast as well

**BigDerek** · 08-27-2014, 02:41 PM

BB Squats
45 x 10
135 x 7
185 x 5
225 x 5
275 x 5

315 x 3
315 x 5
315 x 8
315 x 10

*Last 2 sets were breathing squats. Took forever to warm up knees and for my hips to open up, but last sets were the best and not to failure.

Hanging Leg Raises ssw/ One Arm DB Rows
bw x 10
bw x 10, 75 x 8L, x 8R
bw x 10, 110 x 8L, x 8R

**BigDerek** · 08-29-2014, 06:41 PM

Circus DB
one clean, strict
30 x 10R, x 10L
60 x 8R, x 8L

clean and push press
90 x 3R, x 3L
113 x 2R, x 1L
135 x 1R, x 1L
155 x 1R, x 1L
165 x 1R, x 1L
175 x 3R- 5 sec hold at top for last 2
155 x 3L

*Rep PR for 175, form was great

Dips
bw x 10
bw + 40 x 8
bw + 70 x 6
bw + 90 x 6

That was it, had to get home and fell a tree

**BigDerek** · 09-03-2014, 02:32 PM

16in BB Rack Pulls
45 x 10
135 x 12
225 x 8
315 x 3
365 x 3
405 x 2
455 x 2
475 x 1
500 x 5- back felt strong, big recent PR

GHRs ssw/ Ab Wheel
bw x 6, bw x 10
bw + 15 x 6, bw x 10
bw + 15 x 8, bw x 10

**BigDerek** · 09-05-2014, 05:30 PM

Lower back and hams got some DOMs from Wednesday

Paused Flat Log Bar Bench
35 x 20
105 x 12
145 x 8
175 x 5
195 x 5
215 x 5

125 + double loop new red minis x 2
145 + "" x 2 x 3, x 3

Fingal Fingers
241 x 3
290 x 5
309 x 6

Overhead DB Extensions
65 x 12
100 x 6
125 x 8

Wide Grip Pulldowns
144 x 6
192 x 6
240 x 7

*Did the fingers to work the shoulders and get some blood into my back and hams

**BigDerek** · 09-08-2014, 04:02 PM

Beltless Yoke Runs
170 x 75ft
170 x 75ft
170 x 75ft
260 x 75ft
350 x 75ft
450 x 80ft
550 x 50ft
610 x 1 pick

Beltless Yoke/Prowler Push Medley
610 x 50ft, 165 x 50ft
610 x 50ft, 275 x 50ft
610 x 50ft, 385 x 50ft

*Core felt strong, all runs fast

610 x 75ft- to put away

**BigDerek** · 09-10-2014, 03:30 PM

2.25in Axle Jerks
70 x 8 strict
70 x 8 jerks
120 x 5 strict, x 3 jerks
160 x 3 jerks
160 x 3 jerks
190 x 3 jerks
210 x 2
230 x 2 jerks
235 x 1miss, x 1 jerk
235 x 1 miss, x 1 jerks
215 x 7

Technique was poopoo, dropped the weight and hit some reps

Jammer
180 x 7

DB Flat Bench
50's x 8
75's x 7
100's x 5
115's x 3

*Nothing left, will deload next week

**BigDerek** · 09-12-2014, 02:44 PM

BB Deads from Floor
45 x 10
135 x 8
185 x 5
225 x 5
275 x 5
315 x 3
315 + 50lbs chains x 2
315 + 85lbs chains x 1
315 + 120lbs chains x 2
315 + 135lbs chains x 2
315 + 170lbs chains x 2
315 + 190lbs chains x 3

*Really focused on sitting on heels and keeping hips down.

Tire Flips
700 x 2
700 x 2
700 x 5
700 x 12

*Felt good

**BigDerek** · 09-15-2014, 02:34 PM

Paused BB Flat Bench
45 x 20
95 x 10
135 x 8
185 x 8

Jammer
180 x 10
270 x 10

Wide Grip Pulldowns
144 x 10
168 x 10
192 x 10

DB Overhead Triceps Extensions
60 x 10
80 x 10
100 x 10

**BigDerek** · 09-17-2014, 02:14 PM

BB Squats- paused in the hole
bw x 20
45 x 12
135 x 10
185 x 8
225 x 9

Reverse Hypers ssw/ Prowler Drags
70 x 10, 165 x 150ft
140 x 10, 235 x 215ft

**BigDerek** · 09-22-2014, 02:31 PM

12in Log Strict Press
45 x 15 (bb)
90 x 10
110 x 8
140 x 5
160 x 5
170 x 5

Circus DB Clean and Press
60 x 5L, x 5R
113 x 2L, x 2R
135 x 2L, x 2R (+5 sec hold on last rep each arm)
145 x 2L, x 2R {+5 sec hold on last rep each arm)

**BigDerek** · 09-24-2014, 05:37 PM

Stiff Leg Deads from 3" Block
45 x 20
135 x 8
225 x 8
275 x 5
335 x 5

Farmers Walks- weight per hand
125 x 40ft, turn, x 75ft, turn, x 75ft
165 x 75ft, turn, x 75ft
205 x 75ft, turn, x 75ft

Ab Wheel
bw x 10 x 2

**BigDerek** · 09-28-2014, 01:27 PM

Limited time to workout this week, combined a couple workouts

BB Squats
bw x 15
45 x 10
135 x 8
225 x 5
275 x 5
315 x 5
345 x 5
375 x 5

Paused 2.25" Axle Bench
70 x 15
120 x 8
160 x 5
210 x 5
230 x 5

Paused 2.25" Axle Bench ssw/ Reverse Hypers
250 x 2, 180 x 8
250 x 2, 270 x 10
250 x 2, 360 x 10

**BigDerek** · 10-02-2014, 06:14 PM

15in BB Rack Pulls
45 x 20
135 x 10
225 x 8
315 x 5
365 x 3
405 x 5

One Arm Standing KB Press
bb warmups
45 x 15
95 x 10

60 x 8R, x 8L
80 x 5R, x 5L
90 x 3R, x 3L
100 x 5R, x 4L, x 2L

Tire Flips
700 x 1
700 x 2
700 x 3
900 x 1
900 x 1
900 x miss
900 x 1
900 x 1
900 x 1
700 x 5

*Long time since doing the 900.....had to remember the setup as it is totally different than the 700.

Hanging Leg Raises
bw x 10
bw x 10

**BigDerek** · 10-06-2014, 05:17 PM

Paused Close Grip BB Bench
45 x 20
135 x 10
185 x 5
225 x 5
195 + 50lbs chains x 2
195 + 85lbs chains x 2
195 + "" x 1
195 + 107lbs chains x 1
"" x 1
205 + 107lbs chains x 1 x 3

Dips ssw/ Wide Grip Pulldowns
bw x 8, 120 x 10
bw + 40 x 6, 168 x 8
bw + 75 x 8, 216 x 5
bw + 100 x 8, 252 x 6

**BigDerek** · 10-08-2014, 03:34 PM

Strained some ligament in my left knee last Thursday on the 900 tire, took it very slow, today. Felt ok overall.

BB Squats
bw x 10
45 x 10
135 x 8
185 x 5
225 x 3
275 x 5
285 + 50lbs chains x 2
285 + 100lbs chains x 2
285 + 122lbs chains x 2 x 3

Prowler Push
165 x 75ft
375 x 75ft
375 x 75ft

Yoke
170 x 75ft
260 x 75ft
350 x 75ft

**BigDerek** · 10-10-2014, 02:07 PM

Circus DB Clean and Press
Strict
25 x 10L, x 10R
40 x 10L, x 10R
60 x 5L, x 5R

Push press
60 x 3R, x 3L
90 x 3R, x 3L
113 x 1R, x 1L
135 x 1R, x 1L
155 x 1R, x 1L
175 x 1R
195 x 2 misses R- clean was fairly easy, but couldn't quite hold lockout

165 x 2R, x 2L
145 x 2R, x 2L
145 x 3L

*Shoulders and tri's dead

Ab Wheel ssw/ Strict Jammer Shoulder Presses
bw x 10
bw + 10 x 10, empty x 10
bw + 15 x 10, 90 x 10

**BigDerek** · 10-13-2014, 03:03 PM

Stiff Leg BB Deads from 3" Blocks
45 x 15
135 x 8
225 x 5
275 x 5
315 x 3
365 x 3
405 x 1
425 x 5

*Felt very strong, should be PR, not failure. Knee felt good.

GHRs
bw x 5
bw x 6
bw x 8

*Wanted to see how knee/calf felt, felt good.

**BigDerek** · 10-15-2014, 03:21 PM

12in Log Strict Press
90 x 10
110 x 8
140 x 6
160 x 3
180 x 1
200 x 1
125 + 50lbs chains x 2
125 + 85lbs chains x 2 x 2
125 + 100lbs chains x 2
180 x 3

Seated Overhead DB Extensions ssw/ One Arm DB Rows
80 x 8, 75 x 6R, x 6L
110 x 6, 120 x 6R, x 6L
130 x 8, 150 x 8R, x 8L

**BigDerek** · 10-17-2014, 12:41 PM

Beltless Yoke
170 x 40ft
170 x 75ft
170 x 75ft
260 x 75ft
260 x 75ft
350 x 75ft
400 x 75ft
440 x 75ft

Prowler
75 x 75ft
275 x 60ft

Beltless Yoke/Prowler Medley
490 x 60ft, 385 x 60ft
530 x 60ft, 405 x 60ft
580 x 70ft, 435 x 60ft

*Good workout, left knee felt good, spent a lot of time warming up and stretching afterwards. Was only going for 500 today, but knee felt good, didn't over do it.

**BigDerek** · 10-21-2014, 05:15 PM

Close Grip Pause BB Bench Press
45 x 20
95 x 12
135 x 10
185 x 8

Incline DB Bench Press ssw/ Seated Close Grip Rows
55's x 8, 156 x 10
65's x 8, 180 x 10
75's x 8, 192 x 10

Hanging Leg Raises
bw x 10 x 2

**BigDerek** · 10-23-2014, 04:01 PM

2.25" Axle Dead Lifts
70 x 12
160 x 10
210 x 8
250 x 7
300 x 6

Farmers Walks- weight per hand, turns at 75ft
45 x 225ft
95 x 150ft
145 x 150ft
175 x 150ft

**BigDerek** · 10-27-2014, 02:21 PM

12in Log Clean and Press
90 x 1c, x 8 strict
90 x 5 c&p one motion
110 x 5 c&p one motion
110 x 1c, x 8 strict
140 x 3c and strict,x 3c one motion
160 x 3c and strict, x 3c one motion
140 x 1c, x 6 strict

Circus DB C&P
60 x 1c, x 5p R, x 1c, x 5p L- strict
60 x 1c, x 3p R, x 3p R
113 x 3c, x 3p R, x 3c, x 3p L
135 x 3c, x 3p R, x 4c, x 4p L

Seated DB Laterals ssw/ Hanging Leg Raises
25's x 8, bw x 12
30's x 8, bw x 12

**BigDerek** · 10-29-2014, 02:52 PM

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

*Just wanted to see how the knee would feel, felt pretty good

GHRs ssw/ DB Side Bends
bw x 8, 85 x 10L, x 10R
bw x 9, 100 x 10L, x 10R
bw x 10, 125 (farmer handle) x 10L, x 10R

**BigDerek** · 10-31-2014, 04:28 PM

2.25" Paused Axle Flat Bench
70 x 15
120 x 10
160 x 8
180 x 5
210 x 5
230 x 5
250 x 3
260 x 3
265 x 1
230 x 6

Ab Wheel ssw/ Seated Face Pulls
bw x 10, 120 x 8
bw + 15 x 10, 144 x 8
bw + 25 x 10, 156 x 8

Jammer
90 x 10
270 x 10

**BigDerek** · 11-03-2014, 02:43 PM

15in BB Rack Pulls
45 x 15
135 x 10
225 x 8
315 x 5
365 x 3
405 x 3
455 x 2
495 x 1
520 x 3
495 x 3

*workout was interrupted between 495 and 520 to help move some equipment......lower back starting to feel stronger

Reverse Hypers
140 x 8
230 x 8
280 x 8

**BigDerek** · 11-05-2014, 04:26 PM

Strict Standing BB Military Press
45 x 10
95 x 8
115 x 8
135 x 5
155 x 5
105 + 50lbs chains x 1 x 4
105 + 85lbs chains x 2 x 3
105 + 107lbs chains x 2 x 2
105 + 85lbs chains x 3

Seated DB Overhead Extensions ssw/ Hanging Leg Raises
75 x 8
105 x 6, bw x 12
125 x 5, bw x 12
140 x 6, bw x 12

**BigDerek** · 11-07-2014, 05:52 PM

Slowly upping the weights to test the left knee.......

BB Squats
45 x 10
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
365 x 6

*Felt very good, lower back still a little fatigued from Monday though

Beltless Yoke
170 x 40ft x 2
370 x 40ft x 2
460 x 50ft
550 x 50ft
600 x 50ft
640 x 50ft

Thread: A New Beginning

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Week 3 Day 2 - 8/20/14 Pressing

Week 3 Day 3 - 8/22/14 Events/GPP

Week 4 Day 1 - 8/25/14 Dynamic Pressing

Week 4 Day 2 - 8/27/14 Squats

Week 4 Day 3 - 8/29/14 Pressing

Week 5 Day 1 - 9/3/14 Deads

Week 5 Day 2 - 9/5/14 Pressing/Recovery

Week 6 Day 1 - 9/8/2014 Events/GPP

Week 6 Day 2 - 9/10/14 Pressing

Week 6 Day 3 - 9/12/14 Deads/GPP

Deload Week- 9/15/14 Workout 1

Deload Week - 9/17/14 Workout 2

Week 1 Day 1 - 9/22/14 Pressing

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Week 4 Day 1 - 10/13/14 Deads

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Deload Week Workout 1 - 10/21/14

Deload Week Workout 2 - 10/12/14 Deads

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