A New Beginning

**BigDerek** · 05-30-2014, 10:45 AM

BB Squats
45 x 10
135 x 5
185 x 5

Yoke
170 x 75ft
260 x 75ft
350 x 75ft

big yoke
450 x 50ft
550 x 50ft
630 x 50ft

prowler- 75 x 75ft

Yoke/Prowler Medley
550 x 60ft, 275 x 75ft
590 x 60ft, 375 x 75ft
610 x 60ft, 425 x 75ft- close to puking, never felt that beat after a prowler before

**BigDerek** · 06-02-2014, 12:16 PM

BB Strict Press
45 x 10
75 x 8
115 x 8
135 x 5
155 x 3
185 x 1
205 x 1
185 x 3

BB Jerks
45 x 3
95 x 3
135 x 3
165 x 3
185 x 2
215 x 2

ssw/ab wheel
225 x 3, bw x 12
235 x 3, bw x 12
235 x 3, bw x 12
*last 2 sets were push press
135 x 5 jerks

**BigDerek** · 06-04-2014, 02:56 PM

Stiff Leg BB Deads from 3" Block
45 x 15
135 x 8
225 x 5
275 x 3
315 x 3
365 x 2
395 x 5

One Arm DB Rows
120 x 5L, x 5R
160 x 5L, x 5R
185 x 5L, x 1R, db hit rack, x 5R

Reverse Hypers
140 x 8
230 x 10
300 x 10

**BigDerek** · 06-06-2014, 03:24 PM

2.25" Paused Axle Flat Bench
70 x 15
120 x 8
160 x 8
210 x 5

160 + double looped new super mini reds x 2
180 + "" x 2 x 7

*New bands were very stiff

Dips ssw/ Wide Grip Pulldowns
bw x 6
bw + 40 x 6, 168 x 8
bw + 80 x 5, 204 x 8
bw + 90 x 6, 228 x 8

**BigDerek** · 06-09-2014, 03:14 PM

BB Squats
45 x 10
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
325 + 50lbs chains x 1
325 + 85lbs chains x 1
325 + 100lbs chains x 1
325 + 122lbs chains x 1
325 + 135lbs chains x 1 x 5, x 2

*Felt really explosive

Hanging Leg Raises
bw x 10
bw x 12
bw x 15

**BigDerek** · 06-11-2014, 03:53 PM

Circus DB
strict press
25 x 10L, x 10R
40 x 10L, x 10R

Push press
60 x 5L, x 5R (2 strict)
90 x 3L, x 3R
113 x 2L, x 2R
135 x 1L, x 1R
155 x 1L, x 1R
175 x 1R, x 1L- I think this is a PR with the left
175 x 1R, x 1miss R
175 x 1R
175 x 1R
175 x 2R- hold at top on last rep
155 x 4L

Flat DB Neutral Grip Bench
60's x 8
100's x 6
105's x 8

**BigDerek** · 06-13-2014, 03:27 PM

Farmers Walks- weight per hand
45 x 10 picks
45 x 150ft
95 x 8 picks
95 x 150ft
135 x 5 picks
135 x 75ft
185 x 3 picks
185 x 75ft
225 x 1 pick
255 x 75ft, turn, x 75ft- grip was solid

Stones
250 x 3 loads to 48"
305 x 1 load to 48"
315 x 1 load to 48"
350 x miss to 48"- really dirty, wasn't feeling it

315 x 3 loads to 48"
315 x 4 loads to 48"

**BigDerek** · 06-19-2014, 04:41 PM

BB Zercher Squats ssw/ Log Bar Flat Bench
45 x 10, 35 x 10
95 x 8, 85 x 8
135 x 6, 125 x 8
185 x 5, 175 x 6
225 x 5, 195 x 6

Prowler Push
165 x 150ft
165 x 150ft

**BigDerek** · 06-23-2014, 02:14 PM

Axle Strict Press
70 x 8
120 x 8
120 x 5 jerks
140 x 5
140 x 5 jerks
160 x 5
160 x 3 jerks
180 x 3 jerks
200 x 3 jerks

Seated DB Overhead Extensions ssw/ Ab Wheel
75 x 8, bw x 10
110 x 8, bw x 10
120 x 6, bw x 10

**BigDerek** · 06-25-2014, 06:38 PM

2.25" Axle Deads
70 x 10
160 x 8
210 x 5
250 x 5
300 x 3
340 x 3
390 x 3
300 x 6

Tire Flips
700 x 5
700 x 5
700 x 5
700 x 5
700 x 5

**BigDerek** · 06-27-2014, 02:43 PM

Close Grip Paused BB Bench
45 x 20
135 x 8
155 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Seated Close Grip Cable Rows
156 x 8
192 x 8
228 x 8

Circus DB
60 x 1c, x 3p L, x 1c, x 3p R
clean and press
113 x 3R, x 3L
135 x 3R, x 3L

**BigDerek** · 07-01-2014, 01:56 PM

BB Squats
45 x 10
135 x 6
185 x 5
225 x 3
275 x 3
315 x 3
345 x 2
365 x 2
385 x 2
385 x 3
385 x 5

*Hard time sitting back today, left knee not feeling great

Prowler Push ssw/ GHRs
165 x 150ft, bw x 6
165 x 150ft, bw x 10
165 x 150ft, bw x 10

**BigDerek** · 07-03-2014, 03:59 PM

12in Log Clean and Strict Press
90 x 1c, x 8p
110 x 1c, x 5p
145 x 1c, x 5p
165 x 1c, x 3p
185 x 2c, x 2p
185 x 2c, x 2p
185 x 3c, x 3p- one motion
185 x 5c, x 5p- one motion

12in Log Strict Press out of the Rack
102 + 50lbs chains x 2
102 + 100lbs chains x 2, x 1
102 + 122lbs chains x 1 x 7

Dips ssw/ Hanging Leg Raises
bw x 8
bw + 40 x 6, bw x 10
bw + 70 x 6, bw x 10
bw + 100 x 7, bw x 10

**BigDerek** · 07-07-2014, 05:30 PM

2.25" Axle Rack Pulls- 16in
70 x 10
160 x 10
250 x 8
300 x 5
340 x 5
400 x 5

Farmers Walks- weight per hand
125 x 40ft
125 x 75ft
175 x 75ft
225 x 75ft, turn, x 75ft
225 x 75ft, turn, x 75ft
125 x 40ft

Some good cardio, grip started to fail on last set of 225 at about 25ft from the finish, held on though

**BigDerek** · 07-09-2014, 05:45 PM

2.25" Axle Paused Flat Bench
70 x 10
70 x 10
120 x 10
160 x 8
210 x 3
230 x 3
250 x 1
275 x 2
290 x 2
250 x 3

Jammer ssw/ Ab Wheel
205 x 10
295 x 8, bw x 10
385 x 8, bw x 12
405 x 9, bw x 15

Wide Grip Lat Pulldowns
168 x 8
204 x 8

**BigDerek** · 07-13-2014, 11:59 AM

First workout on a Sunday in a while, combined Friday's and Monday's squats since I wont be able to get in until Wednesday

BB Zercher Squats
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5- arms too wide, had to fight to keep BB from rolling

BB Jerks/Pushpress
45 x 10 strict
95 x 5, x 3 strict
135 x 3
155 x 2
185 x 2
205 x 2
push press
225 x 2
245 x miss, x 1- first one got way out in front, 2nd one easy
back to jerks
205 x 7

*I am going to get back to doing push press/jerks frequently, I have lost some of the technique

**BigDerek** · 07-16-2014, 04:08 PM

BB Speed Deads
45 x 15
135 x 8
185 x 6
225 x 6
275 x 3
135 + double looped new super mini reds x 3
185 + "" x 2
225 + "" x 1
225 + "" x 2 x 5

One Arm DB Snatches
50 x 3L, x 3R
75 x 2L, x 2R
100 x 2L, x 2R
110 x 2L, x 2R
120 x 4L, x 3R-- last rep was the best

Reverse Hypers
140 x 8
230 x 8
320 x 10

**BigDerek** · 07-18-2014, 02:41 PM

Close Grip Lob Bar Flat Bench
35 x 20
85 x 10
125 x 8
175 x 5
195 x 5
215 x 5
125 + double looped new red minis x 2
145 + "" x 2
165 + "" x 2 x 5

DB Overhead Extensions ssw/ Planks
75 x 9
105 x 6
120 x 5
135 x 5, bw + 45 x 45 secs
135 x 5, bw + 100 x 45 secs
135 x 4, 100 x 7, bw + 100 x 45 secs- tris died on the 135, first 4 felt good and then......nothing

**BigDerek** · 07-21-2014, 05:46 PM

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

GHRs
bw x 8
bw + 15 x 6
bw + 20 x 7

*Going to go heavy on farmers/tire, Friday, went moderate today for more volume.

**BigDerek** · 07-23-2014, 05:43 PM

2.25in Axle Jerks
70 x 10 strict
70 x 5 jerks
70 5 strict, x 3 jerks
100 x 5 strict, x 3 jerks
120 x 5
150 x 3
180 x 3
200 x 3
210 x 1
220 x 3
230 x 3
230 x 3
230 x 3- didn't have good form here
210 x 7

DB Incline Bench
75's x 8- triceps and shoulders done

Prowler Push
75 x 75ft
165 x 150ft
165 x 150ft
165 x 225ft

*Leg recovery from squats

**BigDerek** · 07-25-2014, 05:36 PM

Farmers Walks-weight per hand
45 x 10 picks
45 x 150ft
95 x 8 picks
95 x 150ft
135 x 5 picks
135 x 75ft
185 x 3 picks
185 x 75ft
205 x 2 picks
225 x 75ft
245 x 1 pick
275 x 75ft

*Missed the pick on the first try with 275, focused in on the 2nd attempt and nailed it

Tire Flips
700 x 2
700 x 8
700 x 8
700 x 8

*Good cardio

**BigDerek** · 07-28-2014, 03:32 PM

BB Flat Bench ssw/ Wide Grip Pulldowns
45 x 10 wide
45 x 10 close
95 x 8 wide
95 x 8 close, 132 x 8
135 x 8 close, 180 x 8
185 x 8 close, 204 x 8

Dips ssw/ One Arm DB Rows
bw x 8, 65 x 6L x 6R
bw + 30 x 8, 100 x 6L, x 6R

Standing DB Military Press ssw/ Timed Hangs
45's x 8, bw x 30 secs
60's x 8, bw x 60 secs

**BigDerek** · 07-30-2014, 04:15 PM

BB Front Squats
45 x 10
45 x 8
95 x 5
135 x 5
155 x 8

Yoke
170 x 75ft
260 x 75ft

Yoke ssw/ Prowler Drags
350 x 75ft, 275 x 75ft
350 x 75ft, 275 x 75ft
440 x 75ft, 275 x 75ft
440 x 75ft- to put away

**BigDerek** · 08-04-2014, 03:48 PM

Stiff Leg Deads from 3" Blocks
45 x 12
135 x 12
185 x 8
225 x 8
275 x 6
315 x 6

Reverse Hypers ssw/ CoC
140 x 10, #1 x 8L, x 8R
210 x 10, #1 x 8R, x 8R, #2 x 5L, x 5R

*Quick workout between 65-75% of maxes

**BigDerek** · 08-06-2014, 03:01 PM

12in Log Strict Press
90 x 8
110 x 8
120 x 6
130 x 5
140 x 5
150 x 5
160 x 5

2.25" Axle Jerks ssw/ Ab Wheel
70 x 5
120 x 5
160 x 3
170 x 3, bw x 10
180 x 3, bw x 10
190 x 3

**BigDerek** · 08-08-2014, 04:06 PM

BB Squats
45 x 10
135 x 8
185 x 5
225 x 8

*Hate squatting in squishy shoes

Yoke
170 x 75ft
260 x 75ft
350 x 50ft
460 x 30ft

Yoke/Chain Drags
550 x 50ft, 500 x 60ft
550 x 50ft, 500 x 60ft
550 x 75ft, 500 x 50ft

**BigDerek** · 08-11-2014, 06:11 PM

Paused Flat BB Bench Press
45 x 20
135 x 8
185 x 5
225 x 5
185 + 60lbs chains x 2
185 + 95lbs chains x 2
185 + 117lbs chains x 1 x 5

Dips ssw/ Wide Grip Pulldowns
bw x 6
bw + 35 x 5, 144 x 8
bw + 70 x 5, 180 x 6
bw + 90 x 3, 204 x 6
bw + 110 x 5, 228 x 6

**BigDerek** · 08-13-2014, 03:20 PM

16" BB Rack Pulls
135 x 10
225 x 8
275 x 5
315 x 3
add belt
365 x 5
405 x 5
435 x 5

*87% of 500 max

BB Cleans
95 x 3
135 x 3
185 x 3
225 x 3
225 x 3

*Form so-so

GHRs
bw x 6
bw + 20 x 6
bw + 25 x 5
bw + 10 x 8

**BigDerek** · 08-15-2014, 03:02 PM

BB Jerks
45 x 15 strict
45 x 5 jerks
95 x 8 strict
95 x 5 jerks
135 x 5 strict
135 x 5 jerks
155 x 5 jerks
185 x 2 jerks
205 x 2
225 x 2
225 x 4- bar way too far in front
225 x 1
225 x 3- solid reps

Circus DB Clean and Press
60 x 3R, x 2L
113 x 1R, x 1L
135 x 2R, x 2L
145 x 4R, x 2L, x 1miss L

*Little rusty here

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

**BigDerek** · 08-18-2014, 03:05 PM

BB Squats
45 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 5
325 + 50lbs chains x 2
325 + 85lbs chains x 2 x 4

Reverse Hypers
70 x 8
160 x 8
250 x 8
340 x 8

Thread: A New Beginning

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Week 3 Day 2 - 5/30/14 Events/GPP

Week 4 Day 1 - 6/2/14 Pressing

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