A New Beginning

[BigDerek]

DB Incline DB Bench Press ssw/ One Arm DB Rows
25's x 15
45's x 10
65's x 8
80's x 4, 50 x 10L, x 10R
90's x 4, 75 x 6L, x 6R
100's x 4, 120 x 5L, x 5R
105's x 4, 140 x 5L, x 5R
105's x 4, 175 x 5L, x 5R
85's x 8

Ab Wheel ssw/ Wide Grip Pulldowns
bw + 15 x 10, 156 x 8
bw + 25 x 10, 204 x 6
bw + 35 x 10, 240 x 6

[BigDerek]

2.25" Axle Jerks
45 x 15-BB
45 x 10- BB overhead squats
70 x 8 strict
70 x 5 jerks
120 x 5
140 x 5
160 x 5
180 x 2 x 6- 60 secs rest

Prowler Drag ssw/ Circus DB C&P
165 x 80ft, 60 x 2R, x 2L
275 x 80ft, 113 x 2R, x 2L
325 x 80ft, 113 x 2R, x 2L
415 x 80ft, 113 x 2R, x 3L

[BigDerek]

BB Squats
bw x 10
45 x 10
135 x 8
185 x 6
225 x 5
275 x 3
315 x 3
325 + 50lbs chains x 2
325 + 72lbs chains x 2
325 + 100lbs chains x 2
325 + 122lbs chains x 2
325 + 122lbs chains x 2
325 + 135lbs chains x 2
335 + 135lbs chains x 2
315 x 6

*Felt good and fast

One Arm DB Side Bends
75 x 10R, x 10L
farmer's handle
125 x 10R, x 10L
145 x 10R, x 10L

[BigDerek]

Circus DB Clean and Press
strict
20 x 10R, x 10L
40 x 10R, x 10L

push press, clean once
60 x 5R, x 5L
80 x 3R, x 3L

clean and press
113 x 2R, x 2L
135 x 2R, x 2L
165 x 2R, x 1L
165 x 2R, x 1L
145 x 3L + 10 sec hold

Farmers Walks- weight per hand
45 x 10 picks
45 x 75ft
135 x 8 picks
135 x 75ft
185 x 4 picks
185 x 75ft
205 x 1 pick

ssw/ paused Dips
235 x 75ft, bw x 10
235 x 75ft, bw x 10
235 x 75ft, bw + 40 x 10

[BigDerek]

Paused Log Bar Flat Bench ssw/ Seated Close Grip Cable Rows
35 x 20
85 x 8, 120 x 10
125 x 8, 144 x 10
175 x 8, 168 x 10

Standing DB Presses ssw/ DB Curls
35's x 10, x 6
45's x 10, x 6
55's x 8

Prowler Push
75 x 160ft
165 x 80ft
185 x 80ft
215 x 80ft

*These were done on rubber matting.....extremely tough, felt like puking at the end

[BigDerek]

Stiff Leg Deads from 3" Block
45 x 20
135 x 8
225 x 8
275 x 6
315 x 5
365 x 5

Reverse Hypers ssw/ Hanging Leg Raises
90 x 10, bw x 10
180 x 10, bw x 10

[BigDerek]

2.25" Axle Strict Press
70 x 12
70 x 5
90 x 8
90 x 5
120 x 6
140 x 5
160 x 5
170 x 5

Keg Clean and Strict Press ssw/ Wide Grip Pulldowns
clean and press each rep
100 x 2
154 x 3, 144 x 8
154 x 5, 168 x 8
154 x 7, 192 x 8

[BigDerek]

BB Squats
bw x 10
45 x 10
135 x 10
185 x 5
225 x 10

Beltless Yoke
170 x 50ft
170 x 80ft
370 x 80ft
460 x 80ft
550 x 80ft

Tire Flips
700 x 1
700 x 3
700 x 5
700 x 8

[BigDerek]

Only workout this week, did a little of everything...

BB Deads from Floor
45 x 20
135 x 8
225 x 6
275 x 5
315 x 3
315 + 50lbs chains x 2
315 + 85lbs chains x 2
315 + 122lbs chains x 2
315 + 135lbs chains x 2
315 + 157lbs chains x 1
315 + 192lbs chains x 3

Close Grip BB Paused Flat Bench Press
45 x 20
135 x 8
185 x 5
225 x 5
245 x 5

Circus DB ssw/ GHRs
60 x 3R, x 3L, bw x 6
113 x 3R, x 3L, bw x 6
113 x 3R, x 3L, bw x 6

[BigDerek]

Out of town the last 11 days, just did something quick here....

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

GHRs ssw/ Hanging Leg Raises
bw x 6, bw x 10
bw x 8, bw x 10
bw x 10, bw x 10

[BigDerek]

2.25" Axle Clean and Strict Press
One clean
70 x 8
70 x 8
120 x 5
120 x 5
130 x 5
140 x 5
150 x 5

Circus DB Clean and Press
60 x 5R, x 5L
90 x 3R, x 3L
113 x 2R, x 2L
135 x 2R, x 2L
145 x 2R, x 1L
135 x 2R, x 2L- 10 sec hold each

Dips
bw x 8
bw x 10
bw x 10

[BigDerek]

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

Farmers Walk-weight per hand
45 x 80ft
135 x 80ft
185 x 80ft
205 x 80ft

Stones- to 48", no tack
213 x 2
225 x 2
250 x 2
250 x 5

*Been months on the stones, felt ok

[BigDerek]

Paused Flat DB Bench Press
25's x 10
45's x 10
65's x 10
85's x 6
100's x 6
110's x 3- shoulder felt funny, shut it down

Paused Close Grip BB Bench
135 x 5
185 x 5
225 x 5

*Shoulder felt ok

Wide Grip Pulldowns ssw/ DB Overhead Extensions
120 x 8
180 x 6, 80 x 8
216 x 6, 110 x 7
252 x 7, 125 x 8

[BigDerek]

BB Oly Squats
45 x 10
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
355 x 3
375 x 3
395 x 3
340 x 8

*I think the bar may have been a 55lb, but not sure. Last three sets felt the best, hamstrings real tight today, trouble sitting back at first.

Tire ssw/ Ab Wheel
700 x 5, bw x 10
700 x 5, bw x 10
700 x 5

*Wasn't going to do this, but someone had the tire out, so........

[BigDerek]

2.25" Axle Jerks from Rack
70 x 15 strict
70 x 8 strict
70 x 5
90 x 8 strict
120 x 5
140 x 3
160 x 3
190 x 2
210 x 2
220 x 2
220 x 2
220 x 2
220 x 2
220 x 2

*Explosive. Felt pretty good with no belt.

Circus DB
60 x 1R, x 1L
113 x 2R, x 2L
135 x 1R, x 1L
155 x 1R, x 1L
113 x 5R, x 5L- clean and press each rep

Seated DB Cleans
30's x 8
35's x 8

[BigDerek]

15in BB Rack Pulls
45 x 15
135 x 10
225 x 8
315 x 5
365 x 3
315 + 60lbs chains x 1
315 + 60lbs chains x 1
315 + 60lbs chains x 1
315 + 50lbs chains x 1
315 + 100lbs chains x 2
335 + 100lbs chains x 2
355 + 100lbs chains x 2
355 + 100lbs chains x 2
355 + 100lbs chains x 2
*60 secs rest

Reverse Hypers ssw/ Hanging Leg Raises
160 x 8
250 x 8, bw x 10
300 x 8, bw x 12
350 x 8, bw x 13

[BigDerek]

Paused Normal Grip BB Flat Bench
45 x 20
135 x 8
135 x 8
185 x 7
205 x 6
225 x 5
135 + double looped super red minis x 1 x 5- had to find two bands with similar tension
185 + "" x 1 x 6- 30 secs rest

Dips ssw/ Ab Wheel
bw x 8
bw + 35 x 6, bw x 10
bw + 70 x 6, bw + 15 x 10
bw + 80 x 6, bw + 25 x 10
bw x 5- paused

[BigDerek]

Beltless Yoke
small yoke
170 x 30ft
170 x 60ft
260 x 60ft
350 x 60ft
440 x 60ft
big yoke
450 x 20ft
550 x 60ft
600 x 60ft
add belt
650 x 60ft
700 x 60ft

Beltless Yoke ssw/ Prowler Drag
550 x 60ft, 185 x 50ft
570 x 60ft, 385 x 50ft
600 x 60ft, 435 x 50ft

450 x 80ft- to put away

[BigDerek]

Circus DB Clean and Press
25 x 10R, x 10L
40 x 8R, x 8L
60 x 5R, x 5L
90 x 3R, x 3L
113 x 2R, x 2L
135 x 1R, x 1L
155 x 1R, x 1L
165 x 1R
140 x 2R, x 3L
140 x 3R, x 2L

Incline Paused DB Bench Press
50's x 10
70's x 10
80's x 9

[BigDerek]

Stiff Leg Deads from 3" Blocks
45 x 20
135 x 10
185 x 5
225 x 5
275 x 5
315 x 3
365 x 2
395 x 1
425 x 1
445 x 3

BB Front Squats
45 x 10
45 x 5
95 x 5
115 x 5
135 x 5
155 x 5

GHRs ssw/ DB Side Bends
bw x 8, 75 x 10L, x 10R
bw x 8, 125 x 10L, x 10R
bw x 8, 135 x 10L x 10R

[BigDerek]

2.25" Axle Clean and Strict Press
45 x 20
70 x 10
70 x 10
clean and press each rep
120 x 5
130 x 5
140 x 5
150 x 5

*Mix of continental and power clean

Farmer's Walks
45 x 80ft, turn, 80ft
125 x 80ft, turn, x 80ft
125 x 80ft
175 x 80ft, turn, x 80ft

Standing DB Overhead Two Arm Extensions ssw/ Seated Fat Bar Cable Rows
55 x 10, 144 x 10
80 x 10, 156 x 10
100 x 10

[BigDerek]

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

GHRs ssw/ Planks
bw x 8, bw + 45 x 45 secs
bw + 10 x 8, bw + 100 x 45 secs
bw + 15 x 8, bw + 125 x 45 secs

[BigDerek]

Strict 12" Log Press
45 x 20
90 x 6
90 x 6
110 x 5
130 x 5
140 x 4
160 x 4
170 x 3
180 x 3

Paused Incline DB Bench Press
45's x 8
65's x 6
85's x 6
95's x 7

One Arm DB Snatch
40 x 3L, x 3R
70 x 3L, x 3R
90 x 3L, x 3R
100 x 3L, x 3R

[BigDerek]

15in BB Rack Pulls
135 x 10
225 x 8
275 x 7
315 x 6
365 x 5
405 x 5

Farmers Walks- weight per hand
125 x 100ft
175 x 80ft
200 x 60ft

Tire Flips
700 x 2

Farmers/Tire Medley
225 x 60ft, 700 x 3
235 x 60ft, 700 x 5
255 x 60ft, 700 x 5

[BigDerek]

Been sick since Saturday, just did something quick today...

BB Front Squats- Oly grip
bw x 10
45 x 10
95 x 6
115 x 6
135 x 5
165 x 5
185 x 4
205 x 4
225 x 3
240 x 3

Hanging Leg Raises
bw x 10
bw x 10
bw x 12

[BigDerek]

Still fighting respiratory infection.....

Log Bar Paused Flat Bench Press
35 x 20
85 x 10
125 x 6
165 x 6
195 x 4
215 x 4
225 x 3
230 x 3

Overhead DB Extensions
80 x 10
110 x 10
125 x 8, x 4

Wide Grip Pulldowns
144 x 10
192 x 10
pullups- bw x 5

2.25" Axle Clean and Jerk
70 x 1c, x 5p
120 x 1c, x 5p
140 x 1c, x 5p

[BigDerek]

BB Deads from Floor
45 x 15
135 x 8
225 x 6
275 x 4
315 x 3
365 x 3
365 + 50lbs chains x 1
365 + 85lbs chains x 1
365 + 100lbs chains x 1
365 + 135lbs chains x 1
370 + 135lbs chains x 1
365 + 155lbs chains x 1 x 3
365 + 85lbs chains x 2

Reverse Hypers ssw/ Ab Wheel
140 x 10, bw x 10
230 x 8, bw + 15 x 10
320 x 8, bw + 25 x 10

[BigDerek]

2.25" Axle Jerks
45 x 10 strict
70 x 10 strict
70 x 8 strict
100 x 8 strict
120 x 2 strict, x 3j
160 x 3 jerks
160 x 3 jerks
180 x 2 jerks
200 x 2 jerks
220 x 2 jerks
230 x 2 jerks

200 x 5 jerks
205 x 5 jerks
210 x 4 jerks, re-rack, x 2 jerks

Medium Circus DB One Arm Rows ssw/ Jammer
60 x 10L, x 10R, 180 x 10
100 x 10L, x 10R, 290 x 10
100 x 10L, x 10R, 340 x 10

[BigDerek]

BB Squats
bw x 10
45 x 10
135 x 10
185 x 10
225 x 10

Yoke Runs
170 x 80ft
370 x 80ft
460 x 80ft

Yoke ssw/ Chain Drags
510 x 60ft, 500 x 50ft
510 x 60ft, 500 x 50ft
510 x 80ft, 500 x 50ft

*Good cardio, nothing too heavy. Got some good blood flowing.......

[BigDerek]

Paused Flat BB Bench
45 x 20
45 x 10
135 x 8
165 x 5
195 x 5
225 x 5

135 + 60lbs chains x 2 x 2
135 + 110lbs chains x 2
135 + 132lbs chains x 2 x 5

Dips ssw/ Hanging Leg Raises
bw x 8, bw x 10
bw + 30 x 6, bw x 12
bw + 70 x 5, bw x 15