I am starting back the heavy training today. The next 3-4 weeks will focus only on the compound lifts. I am taking a break from events for a couple weeks and doing a 2 on 1 off 2on 2 off routine. I am going to start benching heavy again and hopefully this will not destroy my shoulders, but instead make them stronger.
Week 1 Day 1 - 11/19 Bench
Flat BB Bench Paused
45 x 10 x 2
95 x 5
135 x 5
190 x 3
230 x 5
250 x 5
250 x 5
*Right shoulder still feels a little strange. No pain though
pushdowns
leg raises
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Results 1 to 30 of 1582
Thread: A New Beginning
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11-19-2007, 04:01 PM #1Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
A New Beginning
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11-19-2007, 04:15 PM #2KNEES GO PAST TOES
- Join Date: Aug 2005
- Age: 37
- Posts: 18,911
- Rep Power: 4185
nice benching man, good journal title
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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11-20-2007, 07:17 AM #3Reality Check
- Join Date: Apr 2006
- Age: 63
- Posts: 955
- Rep Power: 335
Hey Big D ...
Nice benching.
I'm looking forward to following your new journal ... though now you have 3 in this section ... enough, K? ;-)
Congrats on your second place finish at your first comp too ... great work!
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11-20-2007, 05:04 PM #4Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 1 Day 2 - 11/20 Back
One Arm DB Rows
70 x 5
100 x 5
145 x 5
170 x 3
200 x 5 x 3 - strongest Ive been, but I used straps like a sissy
BB Rows
225 x 6
Shrugs
250 x 5
450 x 5
450 x 8
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11-21-2007, 08:28 AM #5Far Beyond Driven
- Join Date: May 2005
- Location: USA
- Age: 36
- Posts: 3,107
- Rep Power: 301
You rowed 200 for reps 1-handed. No one's gonna think you're a sissy. lol.
Nice work Derek.John McCain, a real American hero.
Vote McCain for President:
http://www.johnmccain.com/
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11-21-2007, 03:50 PM #6Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 1 Day 3 - Shoulders and Legs
Front Squats A2G
100 x 5
140 x 3
190 x 3
230 x 3
Strict Standing Press
45 x reps
100 x 5
140 x 5 x 3
160 x 5
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11-26-2007, 03:48 PM #7Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 2 Day 1 - 11/26 Bench
Flat BB Bench
45 x 15 x 2
135 x 5
185 x 3
230 x 3
260 x 1
270 x 5
Leg Raises 3 x 15
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11-27-2007, 04:01 PM #8Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 2 Day 2 - 11/27 Back
One Arm DB Rows
50 x 5
80 x 5
120 x 5
160 x 2
185 x 1
205 x 5
205 x 5
BB Shrugs
230 x 5
320 x 5
410 x 5
500 x 5
Cable High Rows
154 x 6
180 x 10 x 2
DB Hammer Curls
50's x 10
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11-29-2007, 04:08 PM #9Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 2 Day 3- 11/29 Shoulders
BB Push Press
50 x 5
100 x 5
140 x 5
190 x 3
210 x 3
230 x 3
230 x 5
*Bumpping it up to 240 x 5 next week
Kettle Bell Turkish Getups
20 x 3 - learning movement
40 x 2 per side
60 x 3 per side
*Next week I want to do some real weight, maybe try the 90 or 100lb bell
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11-29-2007, 07:13 PM #10Banned
- Join Date: Jan 2006
- Location: United States
- Age: 41
- Posts: 5,237
- Rep Power: 0
Strong PP's BigD
How do the Turkish Getups feel? Ive watched a few videos of them over on Crossfit.com and they seemed interesting, but kinda difficult to get the hang of.
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11-30-2007, 03:31 PM #11Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
They take some time to get the movement down. I'd start light. Low reps and doing them slow will help my core strengthOriginally Posted by HumanHorrorFilm
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11-30-2007, 03:33 PM #12KNEES GO PAST TOES
- Join Date: Aug 2005
- Age: 37
- Posts: 18,911
- Rep Power: 4185
storng presses and getups bigD, 100lb getup would be pretty cool!
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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12-01-2007, 05:28 AM #13Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 2 Day 4 - 11/30 Legs
A2G Front Squats
45 x reps
140 x 3 x 2
190 x 1
230 x 3 x 4
Leg Press
400 x 8 x 3
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12-01-2007, 06:58 AM #14yo
- Join Date: Sep 2006
- Location: Florida, United States
- Age: 37
- Posts: 2,052
- Rep Power: 6092
hey bigderek, you posted in the beginning of my log when i first started out. you should see how far i've come
.
good luck with your training.
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12-03-2007, 05:45 PM #15Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 3 Day 1 - 12/3 Chest
Paused Bench
95 x 5
135 x 5
190 x 3
230 x 2
250 x 1
280 x 5
Lockouts ~6in ROM
320 x 5 x 3 - easy, moving up to 365 next week
Leg Raises
bw x 15 x 3
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12-04-2007, 04:02 PM #16Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 3 Day 2 - 12/4 Back
BB Rows
135 x 7
185 x 5
225 x 5
280 x 5
320 x 5
320 x 5
320 x 5
Cable Rows
192 x 8
204 x 8
216 x 8
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12-04-2007, 04:07 PM #17Registered User
- Join Date: Sep 2005
- Age: 38
- Posts: 2,332
- Rep Power: 265
very strong rows, benching ain't bad either
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12-04-2007, 05:54 PM #18Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Thanks. The bench will get back up there. It's been too long since I did anything over 225. Hopefully this will help strengthen my shoudlers.Originally Posted by dirtpool
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12-05-2007, 07:19 PM #19Reality Check
- Join Date: Apr 2006
- Age: 63
- Posts: 955
- Rep Power: 335
Hey Big D ...
Some huge #s here ... 205 x 5 DB rows, 500 x 5 shrugs, 230 x 5 push presses.
Very nice.
And thanks for stopping by our log ... Pete did get his 405 dead a few weeks ago.
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12-06-2007, 03:50 PM #20Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 3 Day 3 - 12/6 Shoulders
BB Push Press
45 x reps
95 x 5
140 x 3
190 x 2
210 x 1
230 x 1
235 x 5
240 x 1
240 x 3 - some good prs here, changed my style up. I moved my hands in closer to stay more tight in the drive and I think it worked big time, 240 flew up - easy. Next week will be 245-250 for 5
Kettle Bell Turkish Getups
60 x 1
80 x 3
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12-07-2007, 02:00 PM #21Registered User
- Join Date: Aug 2004
- Posts: 24,938
- Rep Power: 2555
Derek, you gotta stop switching journals on me, LOL!
Glad I found your log again. Some really strong PRs of late.My Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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12-07-2007, 04:10 PM #22Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 3 Day 4 - 12/7 Legs
Doc - Thanks, Congrats to Pete
Rip - Sorry, this will be the last one until after the comp.
Squats
45 x 5
95 x 5
135 x 5
230 x 5
280 x 5
320 x 5
370 x 5 - easy, been months since ive done a back squat, I think
Leg Pres
200 x 8
400 x 8
500 x 8
*Explosive for push press
GHRs
bw x 5 x 2
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12-10-2007, 04:22 PM #23Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 4 Day 1 - 12/10 Chest
Paused BB Bench
45 x reps
135 x 5
185 x 3
230 x 3
280 x 1
285 x 4
rested 30 secs, 285 x 1
Lockouts Half ROM
320 x 3
340 x 3 x 2
360 x 3
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12-11-2007, 04:09 PM #24Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 4 Day 2 - 12/11 Back
BB Rows
135 x 6 x 2
230 x 5
280 x 3
320 x 5
350 x 5
320 x 8
Rickshaw Shrugs
337 x 5
537 x 3
627 x 5
537 x 8
Hang Cleans
135 x 4 x 2
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12-12-2007, 04:43 AM #25Registered User
- Join Date: Aug 2004
- Posts: 24,938
- Rep Power: 2555
Strong rows D.
Rickshaw shrugs? Are those shurgs with some sort of strongman apparatus that resemles a rickshaw?
My Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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12-12-2007, 10:30 AM #26Far Beyond Driven
- Join Date: May 2005
- Location: USA
- Age: 36
- Posts: 3,107
- Rep Power: 301
I'm wondering about the richshaw shrugs, too. Everything's looking good. Nice PR on the barbell rows.
John McCain, a real American hero.
Vote McCain for President:
http://www.johnmccain.com/
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12-12-2007, 06:16 PM #27Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Google rickshaw and elitefts. It is a shrug apparatus sold by Elitefts.com
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12-13-2007, 04:54 AM #28Registered User
- Join Date: Aug 2004
- Posts: 24,938
- Rep Power: 2555
Nice...Originally Posted by BigDerek
http://www.flexcart.com/members/elit...&pid=2470&cid=My Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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12-13-2007, 04:01 PM #29Where do I go from here?
- Join Date: Jun 2005
- Age: 40
- Posts: 4,258
- Rep Power: 402
Week 4 Day 3 - 12/13 Shoulders
Push Press
45 x 5
100 x 5
140 x 5
190 x 3
230 x 1
245 x 4 + 3 misses - wanted that fifth
245 x 4
260 x 1 - just to do it, probably 275-280 fresh. 300 is within reach, hopefully soon. Felt awesome!
*Most reps with 245 ever. Contest weight will be 250, so Im thinking by then 8 reps?
Single Arm Kettle Bell Presses
70 x 5
80 x 5
90 x 5
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12-13-2007, 04:49 PM #30Registered User
- Join Date: Sep 2005
- Age: 38
- Posts: 2,332
- Rep Power: 265
hell yeah you're getting pretty crazy strong man
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