A New Beginning

**BigDerek** · 06-22-2016, 06:00 PM

Yoke Press
45 x 20- strict
95 x 8- strict
95 x 5
135 x 5
155 x 5
170 x 2
200 x 2
210 x 2
220 x 1
230 x 2
230 x 1, x 1miss
230 x 1, x 1miss
230 x 2
230 x 1, x miss, x 1
200 x 6

**BigDerek** · 06-22-2016, 06:03 PM

530am workout

BB Squats
45 x 10
45 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
345 x 3
365 x 3
365 x 5
365 x 7

Hanging Leg Raises
bw x 10 x 3

**BigDerek** · 07-05-2016, 06:19 PM

Core and legs sore today........

Circus DB Clean and Press
25 x 10R, x 10L- strict
40 x 8R, x 8L- strict
60 x 5R, x 5L- strict
90 x 3R, x 3L
145 x 2R, x 2L
165 x 1R, x 1L
165 x 1R, x 1L

Fingal Fingers
walk up and down, no flip
271 x 5 x 3

Paused Wide Grip Axle Flat Bench Press
70 x 10
120 x 5
160 x 5
210 x 5
210 x 5

**BigDerek** · 07-05-2016, 06:21 PM

Stiff Leg Deads from 4" Blocks
45 x 10
135 x 10
185 x 8
225 x 8
275 x 8

Hanging Leg Raises
bw x 10 x 3

**BigDerek** · 07-05-2016, 06:25 PM

Flat Paused DB Bench ssw/ One Arm DB Rows
25's x 20
35's x 15, 40 x 10R, x 10L
50's x 12, 60 x 10R, x 10L
65's x 10, 80 x 10R, x 10L

[b]Standing Strict DB Overhead Press ssw/ Wide Grip Pulldowns[/b
30's x 10, 120 x 10
40's x 10, 132 x 10
50's x 10, 144 x 10

2.25" Axle Curls ssw/ BB Upright Rows
70 x 8
70 x 8, 45 x 10
70 x 8, 45 x 10

**BigDerek** · 07-05-2016, 06:33 PM

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

*These felt really good

Tire Flips
700 x 2
700 x 5 x 3

*Left calf, again, tweaked on these.

**BigDerek** · 07-08-2016, 01:52 PM

2.25" Axle Overhead Strict Press
45 x 20
70 x 10
100 x 6
120 x 5
130 x 5
140 x 5
150 x 5

Dips ssw/ Ab Wheel
bw x 10, bw x 10
bw + 25 x 10, bw + 25 x 10
bw + 45 x 10, bw + 42 x 10

**BigDerek** · 07-11-2016, 03:36 PM

Stiff Leg Deads from 4" Blocks
45 x 10
135 x 8
225 x 7
275 x 5
315 x 3
365 x 2
395 x 5

GHRs ssw/ Seated Close Grip Cable Rows
bw x 8
bw + 15 x 8, 180 x 8
bw + 20 x 8, 216 x 8

**BigDerek** · 07-15-2016, 03:24 PM

Incline DB Bench Press
20's x 15
40's x 10
60's x 8
80's x 6
100's x 4
100's x 4
90's x 5
90's x 3

Yoke Jerks ssw/ Hanging Leg Raises
170 x 3, bw x 10
180 x 3, bw x 10
190 x 5, bw x 12

**BigDerek** · 07-15-2016, 03:30 PM

BB Squats
45 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
320 + 50lbs chains x 2
320 + 85lbs chains x 1
320 + 100lbs x 2
320 + 135lbs chains x 2
320 + 135lbs chains x 2
320 + 135lbs chains x 3

Prowler Push
165 x 50ft, turn, x 50ft x 3

*Took eat nice and easy to see how the calf did, went ok.

**BigDerek** · 07-18-2016, 06:28 PM

Circus DB Clean and Press
25 x 10R, x 10L- strict
40 x 10R, x 10L- strict
90 x 3R, x 3L
90 x 3R, x 3L
120 x 3R, x 3L
120 x 3R, x 3L

*Worked on technique

Fingal Fingers
271 x 5
271 x 6
271 x 11

*Worked on technique

**BigDerek** · 07-21-2016, 04:38 PM

BB Power Cleans
45 x 10 deads, x 5 cleans
95 x 8 pulls, x 5 cleans
135 x 5 deads, x 3 cleans
155 x 3 cleans
185 x 5 pulls, x 2 cleans
185 x 2
185 x 2
185 x 2
185 x 2

Farmer's Walks
125 x 100ft
175 x 80ft
225 x 80ft
225 x 100ft

Hanging Leg Raises
bw x 10
bw x 10
bw x 15

**BigDerek** · 07-21-2016, 04:43 PM

2.25" Axle Strict Overhead Press
45 x 15
70 x 10
120 x 5
120 x 5
70 + 58lbs chains x 2
70 + 108lbs chains x 2
70 + 130lbs chains x 3
70 + 143lbs chains x 2 x 5

Seated DB Overhead Extensions
85 x 5
115 x 5
145 x 8- I think this is a PR

Planks
bw + 45 x 45 secs
bw + 45 x 60 secs

**BigDerek** · 08-08-2016, 06:36 PM

BB Squats
45 x 10
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
385 x 1
405 x 1
425 x 3
405 x 5

Tire Flips
700 x 2
900 x 4

**BigDerek** · 08-08-2016, 06:46 PM

Circus DB
25 x 10R, x 10L
40 x 10R, x 10L
60 x 5R, x 5L
90 x 3R, x 3L
110 x 2R, x 2L
143 x 1R, x 1L
165 x 1R, x 1L
185 x 2misses R
165 x 1R, x 1L

Fingal Fingers
271 x 1
324 x 1
347 x 1
400 x 1
425 x 1
347 x 6

**BigDerek** · 08-08-2016, 06:54 PM

Farmer's Deads ssw/ Reverse Hypers- weight per hand
45 x 15, 70 x 10
95 x 10, 140 x 8
145 x 10, 140 x 8

Prowler Sprints
75 x 80ft
165 x 80ft
165 x 80ft
165 x 80ft

Hypers
bw x 15

**BigDerek** · 08-08-2016, 06:59 PM

Paused Close Grip BB Bench Press ssw/ Wide Grip Pulldowns
45 x 20, 120 x 10
95 x 15, 144 x 10
135 x 7, 168 x 8
155 x 7, 168 x 8

Strict Log Press from Rack ssw/ BB Upright Rows
90 x 7, 45 x 10
110 x 7, 60 x 10
120 x 7, 70 x 10
120 x 7

DB Curls ssw/ Standing Overhead DB Extensions
25's x 10, 70 x 10
30's x 10, 80 x 10

**BigDerek** · 08-08-2016, 07:03 PM

BB Zercher Squats
45 x 10
135 x 8
185 x 7
225 x 6
275 x 5

Tire Flips
700 x 1
700 x 11

GHRs
bw x 8 x 3

**BigDerek** · 08-14-2016, 06:46 PM

Bb Jerks
45 x 15 -strict
95 x 8 - strict
45, 95 x 5
135 x 5 - strict
135 x 3
155, 175, 190 x 3
205 x 2 x 3

Flat db bench ssw/ ab wheel
60s x 8, bw x 10
75s x 8, bw x 10
90's x 8, bw x 10

**BigDerek** · 08-15-2016, 02:55 PM

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

Arm Over Arm Bent Over Thick Rope Prowler Pull
75 x 75ft
125 x 75ft x 2

**BigDerek** · 08-15-2016, 02:58 PM

Circus DB Clean and Press
25 x 10R, x 10L- strict
50 x 5cleans x 8R, x 8P- strict
90 x 3R, x 3L
90 x 1R, x 1L
143 x 1R, x 1L
143 x 2R, x 2L
143 x 6R, x 6L

One Arm DB Rows ssw/ Dips
110 x 6R, x 6L, bw x 7
125 x 6R, x 6L, bw + 25 x 7
140 x 7R, x 7L, bw + 50 x 7

**BigDerek** · 09-03-2016, 05:24 PM

BB Squats
45 x 15
135 x 6
185 x 5
225 x 5
275 x 3
315 x 3
335 x 2
350 x 5
350 x 5
350 x 5

*Right lower back not feeling too good.......

Hanging Leg Raises
bw x 12 x 3

**BigDerek** · 09-03-2016, 05:29 PM

Axle Deads
70 x 10
160 x 8

Farmers Walks
125 x 50ft, turn, x 50ft
125 x 50ft, turn, x 50ft
175 x 50ft, turn, x 50ft

Farmers/Prowler Drag Medley
Prowler-165 x 50ft

175 x 50ft, 275 x 50ft
175 x 50ft, 375 x 50ft x 4

**BigDerek** · 09-03-2016, 05:35 PM

12" Strict Log Press from Rack
45 x 12
90 x 8
110 x 6
140 x 5
160 x 2
180 x 2
180 x 2
190 x 1
160 x 3
165 x 4
170 x 6- reset each rep

Seated Overhead DB Extensions ssw/ Ab Wheel
100 x 5, bw x 10
120 x 7, bw + 45 x 10
130 x 5, bw + 45 x 12
110 x 5

**BigDerek** · 09-19-2016, 04:34 PM

Zercher Squats
45 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 3

GHRs
bw x 8
bw + 15 x 8
bw + 25 x 8

**BigDerek** · 09-19-2016, 04:43 PM

Axle jerks
45 x 15, 70 x 8- strict
70 x 5
70 x 5
120 x 5
150 x 3
180 x 2
180 x 1
210 x 2 x 6

Dips
bw x 8
bw + 45 x 8
bw + 75 x 8

Bent Over DB Flies
20's x 12
25's x 12

**BigDerek** · 09-19-2016, 04:46 PM

15in BB Rack Pulls
45 x 10
135 x 8
225 x 8
315 x 5
365 x 2
365 + 50lbs chains x 2
365 + 85lbs chains x 2
365 + 85lbs chains x 2
365 + 85lbs chains x 2
365 + 85lbs chains x 3

Reverse Hypers ssw/ Side Bends
140 x 10, 75 x 10R, x 10L
140 x 10, 125 x 12R, x 15L
140 x 10

**BigDerek** · 09-19-2016, 04:52 PM

Circus DB Clean and Press
25 x 12R, x 12L- strict
40 x 8R, x 8L- strict
60 x 5R, x 5L- strict
90 x 3R, x 3L
90 x 1R,x 1L
143 x 2R, x 2L
165 x 2R, x 2L
165 x 2R, x 3L

Paused Incline DB Bench Press ssw/ Ab Wheel
50's x 5
70's x 5, bw x 10
90's x 6, bw + 45 x 10
100's x 6, bw + 45 x 10

**BigDerek** · 09-19-2016, 04:56 PM

BB Front Squats
45 x 10
95 x 8
135 x 5
185 x 5
205 x 5
225 x 5

Tire Flip
700 x 3
700 x 15

**BigDerek** · 09-19-2016, 04:59 PM

12in Log Strict Press
45 x 10
90 x 8
90 x 6
140 x 5
140 x 5
115 + 50lbs chains x 2
115 + 85lbs chains x 2 x 3
115 + 100lbs chains x 2 x 4, x 1

Seated Overhead DB Extensions
100 x 5
130 x 4
150 x 7

Planks
bw + 45 x 45 secs
bw + 100 x 50 secs

Thread: A New Beginning

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Week 4 Day 1 - Pressing 6/20/16

Week 4 Day 2 - Squats 6/22/16

Week 4 Day 3 - 6/24/16 Pressing

Deload Week- 6/28/16 Workout 1

Deload Week - 7/1/16 Workout 2

Week 1 Day 1 - 7/5/16 Squats

Week 1 Day 2 - 7/8/16 Pressing

Week 2 Day 1 - 7/11/16 Deads

Week 2 Day 2 - 7/13/16 Pressing

Week 2 Day 2 - 7/15/16 Squats

Week 3 day 1 - 7/18/16 Pressing

Week 3 Day 2 - 7/20/16 Pulls

Week 3 Day 3 - 7/21/16 Pressing

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Week 4 Day 2- 7/29/16 Pressing

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Week 1 Day 1 - Squats 8/8/16

Week 1 day 2 - 8/10/16 pressing

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Week 2 Day 1 - 8/15/16 Pressing

Week 2 Day 2 - 8/17/16 Squats

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Week 4 Day 1 - 8/29/16 Pressing

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