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