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  • I got behind on keeping my journal here due to...

    I got behind on keeping my journal here due to traveling and other business ventures, but I am starting back up this week.

    PR UPDATE!
    I did hit a new Deadlift PR 2 weeks ago of 655 lbs on the...
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    Hey Justin, To make sure I understand...

    Hey Justin,

    To make sure I understand correctly, are you doing a 2-day split for all of your muscle groups/workouts? Meaning a low-rep workout and a high-rep workout for your chest? Given that you...
  • whaddup homie!

    whaddup homie!
  • 5/12/16 Standing Military Press 145 X 6, 6, 6...

    5/12/16

    Standing Military Press
    145 X 6, 6, 6

    Lat-Pulldown
    3 X 8-12

    DB Shoulder Press
    3 X 8-12
  • 5/10/16 Squats 365 X 5 385 X 5 405 X 5 425...

    5/10/16

    Squats
    365 X 5
    385 X 5
    405 X 5
    425 X 3

    My goal today was actually 415 X 4, but things were feeling good so I called a little audible and went up to 425 for a triple. One thing I...
  • I apologize for missing all of these questions!!!...

    I apologize for missing all of these questions!!! I didn't even realize that people had posted questions here recently as I didn't get any notifications. I will be here to answer any and all...
  • 5/9/26 Bench Press 235 X 5 255 X 5 275 X 5...

    5/9/26

    Bench Press
    235 X 5
    255 X 5
    275 X 5
    295 X 5
    275 X 5

    Last week I hit 285 X 6 so this week's goal was 295 X 5 and I was able to hit that with probably another rep or two in the tank....
  • 5/6/16 Deadlift (Hook Grip) 505 for 5 singles...

    5/6/16

    Deadlift (Hook Grip)
    505 for 5 singles
    This was my third workout using the hook grip. Its not too bad... just feels like my thumb is going to get ripped off LOL. I will say that using the...
  • 5-5-16 Standing Military Press 145 X 5, 5, 5...

    5-5-16

    Standing Military Press
    145 X 5, 5, 5
    Standing overhead pressing strength is way down as I haven't done this movement in a while.

    Lat-Pulldown (Wide Grip Parallel Handles)
    3 X 12
    ...
  • LMAO X 1,000,000! The power wave is gone (I'm...

    LMAO X 1,000,000! The power wave is gone (I'm actually still laughing right now).
  • 5/3/16 Squats 315 X 5 345 X 5 365 X 5 385 X...

    5/3/16
    Squats
    315 X 5
    345 X 5
    365 X 5
    385 X 5
    405 X 5

    Given that it has only been a few weeks since I strained my lower back, I did not think I was going to go this heavy today! I was...
  • Derek Charlebois' 2016 Training Journal- PR-BREAKER!

    Hello everyone. A quick update, I ended up not being able to compete in the meet on 4/16 due to injuring my lower back 9 days prior to the meet. It was kind of a fluke injury. After competing my...
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    1. Give it a little more time and the sugar...

    1. Give it a little more time and the sugar cravings should decrease.

    Everything else looks good!
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    Ideally you don't want to lose more than 1%...

    Ideally you don't want to lose more than 1% bodyweight per week. At 195 lbs you could lose 2 lbs per week/12 lbs in 6 weeks.

    How long have you been doing the Keto approach?

    Can you give me an...
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    Hey Ross, To make sure I am understanding...

    Hey Ross,

    To make sure I am understanding correctly, are you doing intermittent fasting?

    Your macros are ok for 94kg. I would try not to go below 100g of carbs and 50g of fat during your cut. ...
  • Follow me in Instagram/Twitter: @derekcharlebois

    I post a bit more frequently on Instagram/Twitter, so be sure to follow in there: @derekcharlebois

    As well as stayed tuned for content here.
  • After the meet I am going to scale things back a...

    After the meet I am going to scale things back a little bit and just do linear periodization and more bodybuilding style training. After than I will resume a DUP model.
  • Will be starting a training journal after powerlifting meet on 4/16

    Just a heads up that I will be starting an online training journal here after my meet on 4/16 so stay tuned for that!
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    Thank you! I was dealing with some hip issues...

    Thank you! I was dealing with some hip issues leading into the meet so I was only planning on pulling 600. But I did a lot of mobility work leading up to the meet plus got some good rest the week...
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    Thank you. Glad to be back to where it all...

    Thank you. Glad to be back to where it all started!
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