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Post by derekspence on Jul 25, 2008 18:32:51 GMT -5
Well like the title goes. I will be posting in here my workouts, leading up to whatever meets I decide to do.
Been mostly been doing Throwing and Strongman Implements since the contest in June.
Time to switch gears again.
Plan looks like so, so far.
Sunday - DE Bench Monday- ME SQ/DL Tuesday- Recovery/Extra work Wednesday- ME Bench Thursday- Recovery/Extra Work Friday- DE Sq/DL Saturday-Recovery/Extra Work
Gear in my arsenal. 12" box, 16" box. 100LBS OF CHAIN, BANDS - MINI- STRONG LOOKING TO EXPAND MY CHAIN WITH 3/4 INCH CHAIN AND ADDING MONSTER MINI'S. and using the shirt a little more. Most of my recovery extra work will be pulling sled, med ball, and plyometrics. including as well olympic lifts to complement. Currently in the process of finding assistants as well.
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Post by McLifter on Jul 25, 2008 20:30:26 GMT -5
That sounds like a solid plan Derek. I'm looking forward to seeing your progress.
Brock
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Post by derekspence on Jul 27, 2008 16:55:56 GMT -5
Sunday warmups YTWL's 2 sets of 10 with 10lbs Triceps Ext. 15lbs x25 Hammer Curls 15lbsx25
Incline Press 135x20 190lbs 9 sets of 3 reps using 3 grips Felt slow however, was supposed to be fast, but oh well, it'll get faster by next week i swear.
Dumbbell Exts. on floor 25x20, 50lbs 3 sets of 8
Barbell Rows 135x10, 205x5x3sets, 205x7, varied grip wide to narrow.
Dumbbell Cleans Seated 15x10, 20x10, 30x10. felt too easy.
Reverse curls ( normally do Hammer curls, but i need to do these for a while to off set all my throwing work) 50lbsx5, 60x5, 70x5, 80x5, 90x5
Done Big Carb and protein drink went home!!
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Post by derekspence on Jul 28, 2008 22:26:42 GMT -5
Early morning. Throw work. low volume, 25 throws.
Evening
Squats(belt and Rehband Knee Support) 135x20 135x3, 225x3, 225x3, 315x3, 365x3, (start belt here) 405x2, 455x1, 465x1, 495x1 I'm pretty sure I'm hitting depth here, because my hips keep stopping me.
SLDL 135x10, 135x10, 135x20
Leg Raises 2 sets of eight legs straight 1 set of 20 with bent legs
tired this evening. but then again I haven't sweated this much in a while. Gotta start on the sled work again.
Problem now is to get used to heavy weights again. I haven't gone above 465 in about 4 years or so. Since my heavy strongman days. another problem is I don't wanna wreck my shoulders doing to many squats with a regular bar. So I am going to invest in some specialty bars, and possibly a power bar. Since most gyms(the Y) that I go too, don't have anything strong enoough, or is not too bent.
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Post by derekspence on Jul 30, 2008 1:16:50 GMT -5
Did some therapy today.
Ice Bath and Steam. As well as massage. 90 minutes on upper body alone. Didn't want to pay anymore to get lower body. wait till next month.
Kettlebell Swings 20kg, 4 sets of 10 supersetted with Kabata Squats 4 sets of 10.
Just to get the heart rate up.
Turkish Getups 2 sets of 20.
One hour of stretching today as well.
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Post by McLifter on Jul 30, 2008 14:30:42 GMT -5
The only way to be entirely sure is to have a knowledgeable unbiased person check your depth. Videotaping your squats from the side will give you a good idea of where you are at. Depending on your stance and build your hips could be stopping you and you have not yet reached depth. When squatting extremely wide that is what I have noticed for myself and others. Videotape and an impartial observer will help you hit depth regularly McLifter
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Post by derekspence on Jul 30, 2008 15:46:04 GMT -5
I just bought a video camera today! ;D
But no heavy squats till next week. Haven't trained bench yet today, and I have another Treaty days games tomorrow. So will see if I bench today or not.
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Post by derekspence on Aug 1, 2008 16:19:22 GMT -5
Did not train bench yesterday or two days ago. Turns out games were cancelled too. d**n, missed another workout.
Seems like I have to get some more meat built onto my arms though, for my Inzer Rage X bench shirt now. Don't wanna fork over the dough for any alterations. I figure an inch or inch and a half on my arms by november will do quite well.
or gonna have to add the supplements together for some mass.
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Post by Harv on Aug 2, 2008 10:32:54 GMT -5
Hi Derek If you go to the CPU forum in the for sale part Ralph is selling off some size 58 and 60 shirts.Not sure if this is your size but have look. Harv
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Post by derekspence on Aug 2, 2008 13:11:57 GMT -5
Yeah Thanks, it''s were I picked them up already. Got to Ralph Last week. No however I was mistaken.
The shirt fits just right on. Just needed to put it on and make some adjustments. So it is right on in the arms.
Just need some new wraps now, my are getting pretty old now, and well not as effective as they used to be.
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Post by derekspence on Aug 3, 2008 20:02:32 GMT -5
Sunday BP bar x 30, 135x8, 185plus mini's. 9sets of 3 reps. changed up grips outside to in, instead of the reverse. Dumbbell Ext. 60x9,9,9,8, added mini 8 barbell row 205x10, 215x8, 225x8, 225x7, 225x6 Rear laterals 40x8, 8, 8 Hammer Curls 50x10, 60x8, 60x8 Reduced the weight this week, was too slow doing inclines last week. Sprints 50m, 4 sets. at about 70% of my ability. Now imagine, a 365lbs hairless ape running in a field. lol ;D Sprint Stairs 4 sets of about 10 steps.
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Post by derekspence on Aug 6, 2008 22:11:48 GMT -5
Wednesday Rotator Warmups 3 sets of 15 Dumbbell Press 45x15 3 setswarmup DB extension 15lbsx30 Concentric Rack lockouts(about 9inches of pressing) 135x20, 225x12, 315x6, 365x3, 405x3, 405plus mini's x1 JM presses 135x12, 135x20, 135x12. 30sec. rest between sets Prone Rows 90lbs 2 sets of 15 Dumbbell Cleans 30lbs 2 sets of 15 DB curls 25lbs 2 sets of 20 Was going to use the shirt today. But no one avaliable that I know was around. So I still need to get used to the weights.
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Post by derekspence on Aug 8, 2008 22:10:17 GMT -5
FRIDAY
box squats 135x6, 135x6, (back) 135x6x2sets (front) 12inch box 225plus purple bands 12sets of 2 reps
sumo deadlifts 135x1, 135x1, 205x1, 275x1, 325x1,1,1 conventional 325x1, 325x3 fast
purple band knee flexion 2 sets of 20, and 15 reps
standing ab work
doubled purple bands 1 set of 15 reps single 2 sets of 30 reps
Leg raise Stright legged 2 sets of 10 reps Knees bent 1 set of 15
Also purchased some new wraps, gonna try em first see if i am satisfied with them. Bought Apt Pro Convicts 24" length.
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Post by derekspence on Aug 10, 2008 10:36:47 GMT -5
Saturday
Was therapy work.
Same as previous.
No massage though.
Ice bath 15minutes, followed with 15 minutes steam.
Followed with 60 minutes of EMS machine.
Sunday Early morning work
50lbs DB presses 4sets of 15 reps.
BP no weights avaliable in south YM/WCA Bar plus doubled red mini's 1 set of 10 Bar plus Doubled purple bands around two DB's 2 sets of 3 Bar plus Dbld purple bands "" plus red mini under bench to stabilize 9 sets of triples with pauses. Grips were outside legal, narrow, and illegaly. wide
DB extensions 65x11, 65x11, 70x11, 70x8 feel stronger here now.
Twin Stack functional Trainer. Cable rows once again no deadweight avaliable. 42.5lbsx2. 1 set of 10reps 52.5lbsx2/1set of 15reps 62.5lbsx2/1set of 15 reps
Rear Laterals 45lbs 3 sets of 10 Reverse Curls 80lbs 3 sets of 10 reverse hyper on Hammer Strength GHR BDWT x10 2 sets BDWT plus 20lbs 1 set of 10 reps
One hour swim. ;D ;D ;D ;D ;D
Evening Sandbag Drags 55lbs(sorry about the mistake) 800yards in 15minutes. my tongue was out begging for water.
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Post by derekspence on Aug 12, 2008 22:46:21 GMT -5
Just took some xtra days off. Be back with ME bench Tomorrow. Hopefully can start doing some work in the shirt.
OH OH. Just ordered My METAL ACE PRO SQUATTER 2day too.
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