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Thread: A New Beginning

  1. #1351
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    Week 4 Day 2 - 2/18/15 Deads

    BB Deads from Floor
    135 x 8
    225 x 6
    275 x 5

    Farmers Walks- weight per hand
    125 x 100ft
    125 x 75ft
    175 x 75ft
    205 x 50ft
    235 x 50ft
    265 x 50ft
    285 x 55ft- ran out of lane, didn't want to make a turn, heaviest in a while

    225 x 50ft, turn, x 50ft, turn, x 50ft

    Bent over BB Rows
    135 x 8
    135 x 8
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  2. #1352
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    Week 4 Day 3 - 2/20/15 Pressing

    Kind of an easy day, didn't go for any real heavy stuff or PRs since lower back still feeling a little tired from farmers Wednesday.

    12in Log Clean and Strict Press
    45 x 15
    90 x 8c, x 8p
    90 x 1c, x 6p
    110 x 3c, x 6p
    140 x 5c, x 5p
    160 x 3c, x p
    180 x 3c, x 3p
    190 x 3c, x 3p

    Keg Clean and Strict Press
    154 x 2c, x 2p
    180 x 1c, x 1p, x 3
    200 x 2c, x 2 misses
    180 x 3c, x 3p

    *Wanted to do Circus DB, but someone was on the platform. Really wanted that 200, need to remember the one motion technique...

    Planks ssw/ Seated DB Overhead Extensions
    45 x 45 secs, 90 x 10
    100 x 45 secs, 115 x 6
    145 x 30secs, 140 x 7
    *The 45 on top of the 100 started to slide, had to dump the plates, otherwise, might have gotten 45 secs......
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  3. #1353
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    Deload Week Workout 1 - 2/23/15

    Squats
    Bw x 10
    45 x 10
    135 x 9
    185 x 8
    225 x 7
    275 x 6
    315 x 5

    Db Flat bench ssw/ one arm rows
    25s x 12
    35s x 10
    45s x 10, 50s x 8L, x 8R
    55s x 10, 70s x 8L, x 8R
    65s x 10, 90s x 8L, x 8R
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  4. #1354
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    Week 1 Day 1 - 3/4/15 Deads/GPP

    15in BB Rack Pulls
    135 x 8
    225 x 6
    315 x 5
    365 x 5
    405 x 5

    *About 75% of projected max double

    Keg Carry/Husafel Carry
    154 x 100ft, turn, x 100ft
    200 x 100ft
    240 x 100ft (husafel)
    240 x 100ft (husafel)
    200 x 100ft

    *Short and sweet, nothing too taxing, broke a good sweat....
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  5. #1355
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    Week 1 Day 2 - Pressing

    25 minute workout

    Standing Strict DB Overhead Press ssw/ Wide Grip Pulldowns
    20's x 20
    35's x 10
    50's x 8, 108 x 8
    60's x 7, 156 x 8
    70's x 6, 192 x 8

    Dips ssw/ Standing Cable Crunches
    bw x 8, 108 x 10
    bw + 25 x 8, 120 x 12
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  6. #1356
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    Week 2 Day 1 - 3/9/15 Squats

    BB Squats
    bw x 10
    45 x 10
    135 x 8
    225 x 5
    275 x 3
    315 x 5
    325 + 35lbs chains x 1
    325 + 70lbs chains x 1
    325 + 100lbs chains x 2
    325 + 100lbs chains x 2
    325 + 100lbs chains x 3
    325 + 100lbs chains x 3

    GHRs ssw/ Ab Wheel
    bw x 8, bw x 10
    bw x 8, bw + 25 x 10
    bw x 8, bw + 25 x 12
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  7. #1357
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    Week 2 Day 2 - 3/11/15 Pressing

    12in Log Strict Overhead Press
    25lb dbs x 15
    90 x 8
    90 x 5
    110 x 5
    130 x 5
    150 x 3
    170 x 3
    190 x 1
    200 x 1
    170 x 3
    170 x 4
    170 x 6


    Neutral Grip DB Bench Press ssw/ One Arm DB Rows
    45's x 10, 80 x 8L, x 8R
    65's x 10, 110 x 7L, x 7R
    85's x 10, 140 x 6L, x 6R
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  8. #1358
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    Week 2 Day 3 - 3/13/15 GPP

    Farmers Walks
    45 x 50ft, turn, x 50ft, turn, x 50ft, turn, x 50ft
    45 x 15 picks
    95 x 8 picks
    135 x 75ft
    135 x 5 picks
    185 x 3 picks, 185 x 75ft
    205 x 2 picks
    225 x 75ft

    Tire Flip
    700 x 1

    Farmers Walk/ Tire Flip Medley
    225 x 50ft, 700 x 3
    225 x 50ft, 700 x 6
    225 x 50ft, 700 x 9

    Hanging Leg Raises
    bw x 10
    bw x 10
    bw x 12
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  9. #1359
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    Week 3 Day 1 - 3/17/15 Pressing/GPP

    Combined press and leg day...

    Paused Close Grip BB Bench Press
    45 x 15
    135 x 6
    135 x 6
    165 x 6
    195 x 6
    225 x 3
    225 x 3
    225 x 3

    Prowler Drag
    75 x 60ft
    165 x 60ft
    385 x 60ft
    385 x 60ft
    385 x 60ft

    Yoke Runs- as fast as possible
    170 x 50ft
    260 x 50ft
    460 x 50ft
    510 x 50ft
    510 x 50ft
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  10. #1360
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    Week 1 Day 1 - 3/28/15 Pressing

    Been off for 10 days


    Incline Db Bench Press ssw/ One Arm Db Rows
    20's x 15, 35 x 8
    40's x 10, 55 x 8
    60's x 10, 75 x 8
    80's x 10, 100 x 8

    Wide Grip Pulldowns ssw/ Ab Wheel
    140 x 10, bw x 10
    160 x 10, bw x 10

    Close Grip BB Bench Press
    135 x 10
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  11. #1361
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    Week 1 Day 2 - Squats 3/31/15

    BB Squats
    Bw x 20
    45 x 15
    95 x 10
    135 x 10
    185 x 8
    225 x 10

    One Leg DB Stiff Leg Deads
    30 x 8l, x 8r
    45 x 8l, x 8r
    60 x 8l, x 8r

    DB Curls
    30's x 10
    40's x 10
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  12. #1362
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    Week 1 Day 3 - Pressing 4/2/15

    Standing Strict BB Shoulder Press
    45 x 15
    45 x 15
    75 x 10
    95 x 8
    115 x 6
    135 x 5
    155 x 5
    165 x 5

    Seated Db Overhead Extensions
    75 x 8
    95 x 8
    115 x 9

    Db Side Bends
    75 x 12l, x 12r
    100 x 12l, x 12r
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  13. #1363
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    Week 1 Day 1 - 4/12/15 Deads

    Been in Louisiana for 3 weeks, only worked out three times.

    15in Beltless BB Rack Pulls
    45 x 10
    135 x 8
    225 x 8
    315 x 6
    405 x 5

    Beltless Farmers Walks
    125 x 100ft
    175 x 80ft
    200 x 160ft

    Ab Wheel
    bw x 10
    bw + 10 x 12
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  14. #1364
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    Week 1 Day 2 - 4/14/15 Pressing

    Strict 2.25" Axle Overhead Press
    45 x 12
    70 x 8
    90 x 8
    110 x 6
    130 x 6
    140 x 6

    Incline DB Bench Press
    55's x 8
    65's x 7
    75's x 6

    Seated Close Grip Cable Rows
    120 x 8,
    156 x 8
    192 x 8
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  15. #1365
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    Week 1 Day 3- 4/16/15 Squats

    BB Squats
    bw x 12
    45 x 10
    135 x 8
    185 x 5
    225 x 5
    275 x 5
    315 x 5
    335 x 5

    GHRs ssw/ Hanging Leg Raises
    bw x 8, bw x 10
    bw x 10, bw x 10
    bw x 12, bw x 10
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  16. #1366
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    Week 2 Day 1 - 4/20/15 Pressing

    BB Jerks
    45 x 10 strict
    95 x 5 strict, x 3 jerks
    135 x 2 strict, x 3 jerks
    165 x 3 jerks
    185 x 3 jerks
    205 x 3 jerks
    185 x 2 x 5 jerks, 30 secs rest

    Dips ssw/ One Arb DB Jerks
    bw x 8
    bw + 30 x 8, 50 x 3L, x 3R
    bw + 40 x 7, 75 x 3L, x 3R
    bw + 50 x 6, 100 x 3L, x 3R
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  17. #1367
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    Week 2 Day 2 - 4/23/15 Deads

    Stiff Leg Deads from 3" Block
    45 x 12
    135 x 10
    225 x 8
    275 x 5
    315 x 5
    365 x 5
    405 x 5

    Ab Wheel
    bw + 10 x 10
    bw + 15 x 10
    bw + 25 x 10

    Short and sweet
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  18. #1368
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    Week 2 Day 3 - 4/24/15 Pressing

    Circus DB
    25 x 10L, x 10R- strict
    40 x 10L, x 10R- strict
    60 x 5L, x 5R- strict
    90 x 3L, x 3R
    113 x 2R, x 2L
    135 x 2R, x 2L
    145 x 2R, x 2L
    155 x 2R, x 1L
    165 x 1R

    *Not bad, I think it's been a few months

    Incline Paused DB Bench Press ssw/ Wide Grip Pulldowns
    70's x 8, 132 x 10
    80's x 7, 168 x 10
    90's x 7, 204 x 10
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  19. #1369
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    Week 3 Day 1 - 4/27/15 Squats/GPP

    2.25" Axle Squats
    bw x 10
    70 x 10
    120 x 6
    160 x 5
    210 x 5
    250 x 5

    Yoke Runs
    170 x 40ft
    170 x 80ft
    260 x 80ft
    350 x 80ft
    440 x 80ft
    530 x 50ft

    Yoke/Chain Drag Medley
    550 x 50ft, 500 x 50ft
    570 x 50ft, 500 x 30ft
    600 x 50ft, 500 x 50ft

    *Legs just died on the second chain drag set
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    Week 3 Day 2 - 4/29/15 Pressing

    Paused Close Grip Speed Bench
    45 x 20
    95 x 10
    135 x 8
    155 x 4
    185 x 4
    205 x 4
    225 x 4
    145 + 100lbs chains x 2 x 6- 30-45 secs rest

    Strict 12in Log Press- 1 Clean
    90 x 5
    90 x 5
    110 x 5
    130 x 5
    150 x 5

    Two Arm Db Overhead Extensions
    100 x 6
    120 x 6
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    Week 3 Day 3 - 5/1/15 Deads

    15in BB Rack Pulls
    45 x 10
    135 x 8
    225 x 6
    315 x 5
    365 x 3
    405 x 2
    455 x 2
    495 x 1
    520 x 3
    455 x 5

    *Ties a rep PR for 520, back is smoked

    GHRs ssw/ Hanging Leg Raises
    bw x 6, bw x 10
    bw + 15 x 6, bw x 12
    bw + 20 x 6, bw x 15
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    Week 4 Day 1 - 5/4/15 Pressing

    2.25" Axle Clean and Press
    70 x 1 c, x 10 p- strict
    70 x 1c, x 3 jerks
    100 x 1c, x 5p- strict, x 3 jerks
    120 x 1c, x 3p- strict, x 3 jerks
    160 x 1c, x 3 jerks
    180 x 1c, x 2 jerks

    2.25" Axle Jerks from Rack
    200 x 1
    220 x 2
    225 x 2
    230 x 2
    220 x 2
    225 x 2
    225 x 2


    *Really need to start working on "dip" with heavier weights

    Incline DB Bench Press ssw/ Rear DB Flies
    50's x 6
    75's x 7
    85's x 7, 25's x 10
    95's x 6, 30's x 10
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    Week 4 Day 2 - Squats

    2.25" Axle Squats
    70 x 10
    120 x 8
    160 x 5
    210 x 5
    250 x 5
    300 x 5
    340 x 5

    Small Yoke
    170 x 50ft
    370 x 50ft
    460 x 50ft
    550 x 50ft
    600 x 50ft
    640 x 50ft
    670 x 50ft
    170 x 50ft

    *This yoke is really wobbly, made 670 very tough, but I finished.

    Reverse Hypers
    140 x 10
    210 x 10

    Wanted a heavier yoke, but lower back wasn't feeling too good from the start, ended with the reverse hypers to stretch it out. Something feels compressed, possibly from the rack pulls last Friday.....
    Last edited by BigDerek; 05-06-2015 at 06:27 PM.
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    Where do I go from here? BigDerek's Avatar
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    Week 5 Day 1 - Pressing 5/11/15

    12in Log Strict Press from Rack
    25lb dbs x 15
    90 x 8
    110 x 5
    140 x 3
    140 x 3
    160 x 2
    180 x 2
    200 x 1
    180 x 2
    180 x 3
    180 x 4, x 2 misses
    180 x 3


    Dips ssw/ Planks
    bw x 6
    bw + 25 x 6
    bw + 50 x 6, bw + 45 x 45 secs
    bw + 80 x 5, bw + 100 x 45 secs
    bw + 90 x 5, bw + 100 x 45 secs
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    Where do I go from here? BigDerek's Avatar
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    Week 5 Day 2 - Squats/Events 5/13/15

    BB Squats
    45 x 15
    135 x 10
    225 x 5
    225 x 5
    275 x 5
    275 + 60lbs chains x 2
    275 + 110lbs chains x 2
    275 + 130lbs chains x 2 x 5

    Farmers Walks
    45 x 100ft
    135 x 50ft
    185 x 50ft
    235 x 50ft
    255 x 50ft, turn, x 40ft- clips fell off handle..........
    255 x 40ft, turn, x 20ft- clips fell off again!?!?!-

    *Grip was solid on both 255 sets, wanted max distance with top weight........wanted at least 150ft, but the clips kept sliding and the plates fell off on both sets. Shut this down, note to self- use different clips next time.

    Tire Flips
    700 x 5
    700 x 5
    700 x 6
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    IN to follow
    Reliable sources of information:
    Alan Aragon http://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    Lyle McDonald http://www.bodyrecomposition.com/
    Eric Helms & Team3DMJ http://www.youtube.com/user/Team3DMJ
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    Where do I go from here? BigDerek's Avatar
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    Deload Week - 5/19/15 Workout 1

    2.25" Axle Deads
    double over
    70 x 10
    120 x 8
    160 x 8
    210 x 8
    mixed
    260 x 8

    Circus DB Clean and Press
    20 x 8L, x 8R- strict
    40 x 8L, x 8R- strict
    90 x 1c, x 3pL, x 1c, x 3pR

    clean and press each rep
    113 x 1L, x 1R
    113 x 2L, x 2R
    113 x 3L, x 3R

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

    Incline Paused DB Bench Press
    65's x 12
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    Where do I go from here? BigDerek's Avatar
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    Week 1 Day 1 - 5/27/15 Pressing

    Strict 2.25" Axle Press
    45 x 15
    70 x 10
    90 x 8
    120 x 6
    140 x 5
    160 x 4

    Circus DB
    60 x 1c, x 5L, x 5R

    clean and press each rep
    113 x 1R, x 1L
    113 x 1R, x 1L
    135 x 1R, x 1L
    135 x 2R, x 2L
    135 x 3R, x 3L

    Overhead DB Extensions
    90 x 10
    110 x 11
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    Where do I go from here? BigDerek's Avatar
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    Week 1 Day 2- 5/29/15 Squats

    BB Squats
    45 x 12
    135 x 8
    185 x 5
    225 x 3
    265 x 3
    295 x 3
    325 x 3
    355 x 3
    375 x 3
    390 x 3
    405 x 3

    *Wasn't planning on going this heavy, but felt pretty solid.

    Reverse Hypers
    140 x 8
    230 x 8
    300 x 8

    Hanging Leg Raises
    bw x 10
    bw x 12
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    Where do I go from here? BigDerek's Avatar
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    Week 2 Day 1 - 6/1/15 Pressing

    Quick workout today, not much time

    12in Log Clean and Jerk
    db's
    25's x 10
    35's x 10

    1 clean
    90 x 5 strict, x 3 jerks
    90 x 3 jerks
    120 x 5 strict, x 3 jerks
    145 x 3 strict
    145 x 3 jerks
    165 x 3 jerks
    175 x 3 jerks
    185 x 3 jerks
    195 x 2 jerks
    195 x 2 jerks

    Paused Close Grip BB Bench
    45 x 10
    95 x 6
    135 x 6
    185 x 3
    225 x 5
    225 x 5
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