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Post by derekspence on Jan 19, 2009 23:53:55 GMT -5
Squats Sucked today
225x3, 315x3, 405x3, then 495x1, yup just one. Sucked, gave it my all, and not squatting in a month really punished me today!!! BURT was there to witness. Well, I totally misgrooved my squats, plus My suit has finally gone loose. Butt wise that is.
Deadlifts 315x3, 315x3, 405x3, 455x1
GHR Bdwt x10, 8, lowered position 4 max contraction
Bleh. Gonna have to not miss the gym too much! Oh Well, most of my strength will come back it always does.
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Post by McLifter on Jan 20, 2009 23:09:25 GMT -5
Good goals! Draft up a plan to get there and have at 'er.
McLifter
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Post by derekspence on Jan 21, 2009 22:03:28 GMT -5
Derek Cold Sore, In pain all throughout.
Derek Had ICE BATH today. Freezing even more. Derek Go to sleep. No heavy bench today.
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Post by derekspence on Jan 22, 2009 20:03:41 GMT -5
So my order for the Metal King X-type arrived.
Bejeezz.
Stiff shirt. Just trying to put it on almost tore me apart. Didn't even get the arms all the way up yet. Never mind, I know I am going to need help adjusting this shirt.
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Post by McLifter on Jan 22, 2009 21:56:43 GMT -5
shurt tite dEREK kneed hep cum der fer da hep bench um lotz ??lIFTER mC HEEP U ifun deREK wont ;D
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Post by derekspence on Jan 23, 2009 12:43:16 GMT -5
Shirt is very tight on the chest plate, chest plate is at 7.25" to 7.5" . But the arms are totally oversized. Gonna have to shorten up the arms and lose about or tightening up the arms 0.5 of an inch or more. The getting the neck and chest plate down will be the challenge for me though. However I wanna see if I can get my shoulders all the way into the sleeves first. Apparently the shirt needs to be pulled all the way up. So Yeah. I wouldn't mind some help, but it will have to wait untill next week.
Big difference with the ragex, and the f6, both those shirts were comp. fit, with a 9 inch chest plate. this is my first metal, and i think it will be crazy to even touch!!!
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Post by derekspence on Jan 24, 2009 18:44:32 GMT -5
Tired
Log Lift 165x3, 165x3, 165x1, 185x2, 185x1,1,
Farmers Walk Picks 175, 220, 265, failed with 315 and 295(broke the ground, but couldn't stand)
farmers walk 200x72 feet, 240x72 feet.
Medley 185 keg, 220 keg, 40 feet each plus sled drag 290+ 36feet.
230 atlas stone to 63inch x 1( might have hit my face/head) was dizzy for a few hours Ice bath cured that)
59" x3, 3, 1
Just starting some odd strongman stuff here and there. Maybe maybe if All goes well, I will do westerns.
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Post by derekspence on Jan 28, 2009 23:36:24 GMT -5
Hadn't trained since after the farm too much.
Back was sore. not familiar with the movements no more.
tuesday
Back rehab Hyper extensions 5 sets of 12(bdwt) Rounded back goodmornings 4 sets 135lbs 12, 12, 10,10 Leg raises off bosu ball 3 sets of 12 Side Bends 30x15, 50x12
Wednesday
Bench 135x10, 10 225x5, 315x3, 335x1, 365x1( stopped here just gauging the next few weeks and how I will prepare) was easy however. Drop set 315x6
JM Presses 135x12, 12 185x8, 8, 205x6, 3
Barbell rows 225x12, 225x12
Shrugs 495x8, x6
Rear Delts 50x8 3 sets
DB curls 30x20, 40x15, 50x8
Hypers 2 sets of 15
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Post by derekspence on Feb 1, 2009 9:50:15 GMT -5
sunday morning. 0630
Still a little injured in lower back. still in rehab.
Squats (played with stances today) 135x10 narrow, 225x5(N) 315x5(N) 315x5(M) 405x1(narrow) 405(M) 405XMW narrow stance has not been feeling right since doin some strongman stuff. Dropped sets 225x15, using wide stance(easy reps) 315x8 wide stance( once again easy reps) probably could have gotten 15+ reps.
DL 315x5, 405x2(thats it) didn't wanna do too much yet
zercher squats with stiff legs 225x6, 225x5 hypers with bands red bands x15, purple x15 all fast GHR band crunches purple x 25, purple and red x 15. Overhead Dumbbell side bends ( a pathetic 20 total) 10lbs db a hand 3 sets of 5 reps each. I didn't know my sides were that weak.
Changed my schedule now to suit family life. so it breaks down like so.
Saturday-Light bench Heavy Assistance Sunday-Heavy Sq/Dl Light assistance monday off Tuesday- Heavy Bench Wednesday off, Thursday- Light Sq/Dl
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Post by thebruce on Feb 2, 2009 11:51:05 GMT -5
Doin lots of different stuff at once looks like it would be fun. Good for DereK enjoy.
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Post by derekspence on Feb 3, 2009 22:41:13 GMT -5
Yeah. I'm always doing something different. Did some shirt tryouts today with Brock. Don't remember the specific numbers. I can however tell you this. The shirt is crazy. P.S. DB ext. 15x20, 25x10 is all. biceps and triceps are hurting me right now as i type. (
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Post by McLifter on Feb 3, 2009 23:16:23 GMT -5
I believe BIG GUY that you did a triple off of 3 Boards with 140, 150, and 170 and 190. Good work and the shirt fit well and should serve you well in the future. Brock
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Post by derekspence on Feb 5, 2009 23:48:36 GMT -5
Thursday
Had to wait for the squat rack today. Unfortunately. Some body had to deadlift out of the rack with straps on no less.
Squats 135x10, 225x10, 315x10 315plus pair of light bands 12sets of 2 reps 45 secs rest. all with wide stance
Deadlifts 225x3, 225plus red minisx3 225plus light bandx3 315plus light band x1 405x5 with reset/pause
Round back good mornings( with head below parallel) 135x10 2 sets
GHR Bdwt low setting x10 " " " " plus red mini x9 plus purple band x3
GHR standing abs red bands x25 Purple(light band) x 15 Purple +red mini x 8 hard set.
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Post by derekspence on Feb 7, 2009 10:57:29 GMT -5
Bench Speed 135x12, 15
205plus pair of mini's 9 sets of 3. w/45sec rest
205x30
Ext 100x10,10,10,10,8
OHP 95x5, 115x5, 135x5 strict as heck High Pulls 95x15, 135x10, 135x10 Stone Trainer 135x20
biceps is hurting bad. not really concentrating on tucking the elbows no more. notice my elbows are drifting.
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Post by derekspence on Feb 8, 2009 9:47:31 GMT -5
Squats Squats Squats
135x10, 10 225x5, 5 315x3 all olympic style 405x3(suit bottoms)wide 495x3(suit bottoms)wide 545x3("") wide once again drops sets 405 single with no suit or wraps. Olympic Style with pause on bottom. 315x3 225x5 135x10 tired. no motivation for anything. went home. arms are still hurting from that dang shirt
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