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Post by derekspence on Feb 12, 2011 12:14:44 GMT -5
Sick again with ear infection. Don't remember if I Benched or not. Haha. Kidding. Didn't. Friday no squat, ear has to much an effect when squatting. Sled drags 160lbs for 400 feet total. Swiss bar rows. 110lbs x2 sets of 20 reps. Swiss bar curls 110x10 reps. Reverse Hypers 90 x 15, 15, 110x 15, 150x 10 Saturday Reverse hypers 90x15 two sets
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Post by derekspence on Feb 13, 2011 17:16:41 GMT -5
Sunday morning used to be the time to stay in bed.
Warmup 80 reps windmills stiff arm pulldowns 50reps of 30lbs pressdowns 50reps with 20lbs
bench bar x 10 pink band around wrists. to help correct form 95x5, 135x5, 225x3 9 sets of 3 3 grips. sets varied greatly some would be real fast some were not. jm press 95x8, 125x8,8,8,8,8,8 Cable side laterals 20lbs x15, 15, 10, 10, 5 wow not sure if the stack is in kilos or what! db rows 110x10, 10, 5, 5,5 barbell curls 95x10, 10, 5 reps
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Post by derekspence on Feb 15, 2011 0:11:35 GMT -5
treadmill early morning 30min.
Am. treadmill 15m
Manta ray squats to 16inch box barx5, 135x3, 225x2, 315x2, 405x1lost footing so was extra fast. should have warmed up more. 465x0(first attempt), 465x1(grinder head was going to explode) left it at that.
Dimel Deads 135x5, 225x5, 315x5
Standing abs alt. foot forward 2 sets of 20 with monster minis
sled drags 190lbs 200 feet strap between legs.
4 way neck work 20lbs for 3 sets of 20
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Post by derekspence on Feb 15, 2011 4:54:36 GMT -5
Extra Work
LAt pulldowns Medium tempo slow. 61 reps duration of Firewomen from the cult. 80lbs x 61 Standing chest press 80lbs 38 reps slow reps Pressdowns straight bar 40lbs x 50 reps slow Stiff arm pulldowns 40lbs x 40lbs Side Laterals 5lbs x 50 reps pause reps Db Curls 15lbs x 30 reps all paused.
thought i was heavier. 354 lbs
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Post by derekspence on Feb 16, 2011 2:38:23 GMT -5
Fighting a fever today. Uh. Don't like being sick especially for weeks on end. Not going to let it bet detrimental to my plans. Not even the idea of competing in a local strongman competition just for the fun of it. Not for any real competitive reasons. Pretty much left strongman in 2004 and will keep it that way while I pursue my powerlifting adventure. Anyhow, this contes will take place at Teddy Bobs country bar March 26, according to MASA. so I am doing it for fun, and am not training specifically for it.
FEVER BOTHERING ME. don't care.
0311hrs
45 degree hypers bdwt 2 sets of 15, 1 set of 10 hamstrings were tightening up.
Spread eagle situps bdwt 3 sets of 10 reps
DB holds for fingers time 100lbs for 58sec.
10 minutes treadmill.
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Post by derekspence on Feb 20, 2011 13:01:34 GMT -5
while some of you are competing Today I would have loved to come out and watched. but busy busy with training early morning then tiring my kids out, then picking up momma, then doing laundry and helping out with homework because i still have to train tomorrow. lol
general warmup for upper body and stuff. did a slow bear complex for overall body the bar for 10 reps. then did my usual windmills for 80 reps never using more than 5 lbs.
bench press barx3, 65x3,85x3, 135x3,
work sets 185x 9 sets of 3 (3grips usual) every thing was fast to say the least. went 30 secs rest to 40secs. tis week.
floor press close grip(hard elbow tuck) once triceps hit the floor pressed up for lockout 225x8,8,8, 6, 5,5,5,4 (49 total reps was shooting for my usual 60 reps from those sets of five the lockouts were all grinders, and the last set with the 4 reps couldn't complete five so i know i was spent.
chest supported rows 90x10,90x10,90x10, 135x10,135x10, 135x10
hammer strength side laterals 25x15(toolight) 35x10, 35x10, 35x10, 35x10(was heavy nuff with only 10 added lbs, rests were 45sec)
Biceps(dread this like i don't wanna do them!) 50lbs (alternating)15 reps each arm. 50x10(hammer) 50x10(supination)
Things like i said. I do have two brand new shirts that are Size 54. and they are now two sizes too small for me. BOTH are titans and one is an F6 and the other a Super Katana. so don't know if anyone is interested but the katana i would like to get at least 130 for it. and the f6 at least 70. if not, i will hold onto and don't feel like advertising any where else, i could always save these for my son.
I can still fitinto my 52 super centurion for now. For training purposes i ordered two pairs of briefs one superior brief with no leg, like that it was cheap. and the centurion briefs with 4 inch leg. both obviously sizes larger than my suit because well, i prefer some passive support as my suit is competition fit. other items are deadlift slippers new knee wraps the max rpm ones, lifting straps mostly for strongman purpose. later i will upgrade my shirt size in about 6 weeks from now. 54 to a 58, hey what can i do!?
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Post by derekspence on Feb 22, 2011 0:45:07 GMT -5
these are the days eh!
deadlifts 135x5, 225x5, 315x3, 405x1, 495x1 going for broke today, little warmup.
585x1 ( surprising i just freaking surprised myself with how easy it came up, just wasn't feeling confident it was going to come, because hey< i feel like I am not built to deadlift. Still very unexpected, and I was not even in an excited state.) P.R. ok not going to lie, but it was a P.R. number but would only qaulify as a strongman deadlift meaning I hitched it. Not IPF strict, but none the less happy!
605 x fail, waited for a little bit.
605 x fail, breaking ground but just not maintaining any form what so ever. my back proceeded to round wwhen plates left 1 inch or so from ground. the tightness just left my body, so i called it quits then.
Barbell Hip Thrusts 180lbs 3 sets of 15, 12, and 10. bar was causing me pain, but the pump was there.
Abduction 150x20, 200x12, 12 Adduction 150x20, 200x12, 12
Abs 9 pins(the Y downtown) 3 sets of 20, for some reason this machine is harder at the downtown Y than it is at fermor!
Little caution side note for thos ethat work out at the y, or any other private owned gym and such. i heard the city works will be going on strike, soo the y and private gyms probably will be full for a little while, hopefully not too longm, so any of you with a private gym. Your lucky!
Note: I know some of you wouldn't know me or begin to know, and have very little detail about me. I have been under pressure and am under a lot of stress. How you say?
Lets just say Gang life has been going on for a little and in some way or form it affects me or my family. Just little by little I am truly getting sick and sicker of these situations. I don't wanna bore or go into much detail, but, I had some what of a purpose of trying to bring weightlifting/powerlifting in to some of these First nations reserves. I don't know if I am trying hard enough or trying to get peoples attention to get things done, or if I am involving enough people to help me get things done.
When I was eight years old I picked up my first set of weights, I was teased because I was called fat. Mind you I have always been larger than most encountered in my life. i left it for a while I was tryin to pursue girls and stuff, then headed in the worng direction myself as I joined a gang too as a little teen. 13. I never speak much of this but I was beaten in central park by 15 gang members myself, who once told me they were my brothers. I turned my back on that stuff back then that day. I learned that day. If I didn't have this gym membership, or If I never had Wieghts I would still be doing those things today. or would have been killed. For surely I know at least five of those people that I knew have been killed to this day. too say the least I am proud that training has given me self respect.
If It come down to it, and I have to write and essay or a research paper for a proposal. I don't know what I am doing, but I have this ever increasing need to get into these aboriginal communties to try, to at least go a do something to help these so called gang members learn something about self respect. I believe i can do that with Powerlifting. Or with Strength sports for that matter!
SO if I CAN ASK MY IRON BROTHERS HERE. IF AND WHEN I CAN PUT SOMETHING TOGETHER WITH A RESERVE, WILL YOU HELP ME in some form or another?
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Post by derekspence on Feb 22, 2011 4:06:12 GMT -5
extra
four way neck 20lbs x 20 reps, each direction. 50lbs x10 reps two sets each direction
cable pulley stiff arm pulldowns 50lbs x 100 reps facepulls 50lbs x 100 reps pressdowns 50lbs x 100 reps cable curl 50lbs x 60 reps.
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Post by derekspence on Feb 23, 2011 3:56:33 GMT -5
more extra work
Banded Good Mornings Purple Bands 3 sets of 15 reps each set expanding my leg out for more hips.
Spread eagle ssitups 2 sets of 10 reps
OH side bends with band 2 sets of 15 reps
Stability ball presses 40lbs x20, 15, 15,
Dumbbell Rows 40lbs x20, 15, 15
no more than 15 minutes total this was at 0230hrs
more work @ 0530hrs Treadmill with five pound dumbbells number 2 incline @ 2.5 mph.
Shoulder traction with hanging DB 5lbs 60reps each direction
Upper and Lower Body Stretching today. About 10 different stretches first hold was 20 seconds, while second hold was 10 sec. from neck to calves.
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Post by derekspence on Feb 23, 2011 16:45:51 GMT -5
Overhead Press 45x10, 65x10, 95x5, 135x5, 155x3 185x3, 205x1, 225x2 (first rep was shaky but done lot sof shaking) 250x1 whoa no steadiness what so ever. just haven't done ohp in a while. i figure it is pretty too much far behind my bench and should bring this up.
dips(machine) 360lbs x 5 sets , 12, 10, 10, 10, 10, 5 epic failure tired my tris out.
machine rows. never used this machine before and i tell you i will use again for sure, the contraction and the muscles worked will be good for stabilizing my benhc and overhead skills. 100x20, 110x15, 120x10, 130x10, 140x10
finished for now since i ran out of time will be at it with second session!
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Post by thebruce on Feb 24, 2011 11:26:23 GMT -5
Congrats on the PR DL, nice to see your bench and OHP as well. Derek what are you thinking about doing on a RES? I asked you before with all the gear you are aquiring if you were thinking of opening a gym. That is something you could do with a school division or an existing non profit organization. As for a proposal give the AMC a call 1-877-626-6713,they may be able to help. Let them know what your trying to do. Good Luck!!!!
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Post by derekspence on Feb 25, 2011 7:03:51 GMT -5
Interestingly enough.
I have gotten alot of stuff. The rent to get a gym going is another story. I'll look into that number for sure.
3 sessions of 15minutes with treadmill
extra work again 3lbs dumbbell swings/laterals all directions including twisting hands 200 reps total. all reps performed at a moderate pace.
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Post by derekspence on Feb 27, 2011 13:59:34 GMT -5
friday 12 sets of 2 reps to 15 inch box 300lbs no suit or any supports.
sumo deads 305 x1, dead for sure. i don't know and can't explain. i was able to complete one set and couldn't fire no more, hips and hamstrings were gone and my core would not flex for the life of me to get stability. just lucky i didn't go there on the floor. puzzled.
missed the rest
saturday kettlebell deads/goodmorins/squat 40lbs 5 sets of 10
sunday just slept and slept, and slept. must be tired or body was giving me a whole lot of slack, no bench or accesories.
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Post by derekspence on Feb 28, 2011 0:49:09 GMT -5
OK OK OK. Just not to be too lofty. My goal is a goal be it long term or what.
But I wanna get a total over 980kg. Thats for sure. Just because. So I can take a small title away from someone.
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Post by derekspence on Mar 1, 2011 4:22:45 GMT -5
to say the least a lot of filler in these four pages. Need to really get on track and solidfy my planning.
No barbell squat/deadlifts today.
Jumpstretch Goodmornings Mini band 2 sets of 10 Light Band 2 sets of 8 Average Band 1 set of 6 Strong Band 1 set of 6 Strong + Light Band 1 set of 5 reps Strong + Average Band 1 set of 5 reps
45 degree hypers 5 sets of 5 with 5kg medicine ball short rests
Light band leg curls 4 sets of 15 reps
Standing abs with alternating foot forwards (so three sets in one) Light(purple) one set of 20 reps then one set with Average (green Band) 20 reps.
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