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Post by derekspence on Oct 13, 2008 20:52:23 GMT -5
Not squatting or deadlifting right now.
GHR BDWT 3 sets of 8 Reverse Hyper 75x12, 75x12, 95x12, 150x8
glute hip machine 70x30, 2 sets, 130x15
Low Cable Knee Thrusts 17.5x15, 15, 10 both legs.
Side bends 30x15, 40x15, 50x10
Standing abs 4 sets of 20 with dbld red minin's
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Post by derekspence on Oct 15, 2008 20:53:22 GMT -5
Ok. Sick again. Not my luck, just the luck of having kids and dry air. LOL Weighed today an even 340.89lbs. digital scale, so breathing can effect the wait. So back up in weight yeah yeah i know. but just like a bear i gain always before the winter and am heavier the following summer. Another thing that sucks is you get the right size squat suit and my quads do not fit. tried the slippers and still cannot get the suit beyond my quads. rereading the chart apparently the suit is meant for an individual with a 26.5-28.25inch leg. my are 31. ok no sweat i say. gonna drop weight i say to myself. yeesh rant is done with this. OK. Another thing. Having capable people around to train with. Not going to well. I am always stating I will help people if they train with me. But in essence, I scare them off with the little numbers I put up or the intensity I use at times. Now I know you guys train on your own schedules. I would love to bench and powerlift with any of you guys as often as I can, but once again location, and Gym Fees always Hamper any plans I try. Not to mention the food, and gas, and diapers I have to buy. I hope In March of Next year I still am employed with Boeing, and hope they due not plan layoffs, cause I plan on moving closer to MORAY. Since I know a few of you guys get together most often at Park West. and It is powerlifter friendly. Another Moot point. Just finished watching BIGGER, FASTER, STRONGER. Loved it. In my mind. This going along with the big ol bad steriod issue that is so common place in other forums and stuff. It doesn't matter. If you use or not, to me. Even cheaters get beat! ;D not only that i have seen guys use and not gain an once off 1000-2000mg of the "sauce". LOL. so for those guys. no need to beat them or bash em. it's there choice. and it's not your shtick to worry about it. do what you gotta do to prove your self, and leave everybody else alone. nuff said. just putting some word out. just an opinion(not bashing anybody (see any name here)!!!! ;D ;D ;D)
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Post by derekspence on Oct 27, 2008 17:48:04 GMT -5
LOOKS LIKE I WILL BE OUT OF TRAINING AND COMPETITIONS FOR AT LEAST A FEW MONTHS. GYM MEMBERSHIP WILL BE CANCELLED AND MY CLOSET WILL BE CLEANED TEMPORARLY.
BEST OF LUCK GUYS. AND HOPE TO COME BACK AND BREAK SOMETHING NEXT YEAR.
DEREK SPENCE LOGGING OUT!
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Post by McLifter on Oct 27, 2008 21:52:44 GMT -5
What's going on Derek??? Is it the health? Or, has something else (LIFE) come up and changed your plans? Brock
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Post by derekspence on Oct 28, 2008 16:39:59 GMT -5
MOSTLY LIFE. GOTTA CATCH BACK UP TO IT!
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Post by derekspence on Nov 8, 2008 19:55:30 GMT -5
awwright awwright.
Back for a little bit. I wanted to three lift I will three lift. I know I will not get the numbers I want, But I am entered anyways.
So My hopes are for to match my bench and to hope I can get at least 200kilos for deadlift and squat. It isn't much. But I have no other excuses.
see everyone saturday!!!
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Post by derekspence on Nov 13, 2008 20:10:40 GMT -5
d**n. Gonna be benching in an F6 this saturday. Hopefully it works out for me.
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Post by derekspence on Nov 13, 2008 23:14:12 GMT -5
ok. did my opener ok today. yeah i know i know. don't lift week before meet or week of.
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Post by thebruce on Nov 20, 2008 16:07:11 GMT -5
Derek I was reall impressed with your lifting at the meet.(Iwas the guy with the ponytail helping out) What kind of weight can you move in the squatt?? You blew yours up so fast it looked like you had lots left. BBB
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Post by derekspence on Nov 20, 2008 20:48:14 GMT -5
Don't really know the answer to that one. I squat once in a while usually for reps. Most times I am doing good mornings or so. Let's just say. I have good morning 465 for reps. and well, I am assuming I can probably do 600. just a rough guess. i hope to do way more than taht now... since everybody is telling me it looked to easy.
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Post by derekspence on Nov 21, 2008 23:13:06 GMT -5
was gonna go out and try my Ace squatter for the first time. But It would seem I would need some suit slippers to get it up the rest of my leg. Sucks having a 31inch thigh( first ordered a 56, was the right size for the hips! Now I have a 60!! so i can actually get it up more). I just found out too, that it is a triple laminated ply in the back of the suit, and double ply in front. Crazy.
Yup training for some multiply action. But I won't neglect the single ply stuff as well.
Since I will be using the multiply stuff, walking is hard to do, even though I haven't got it seated all the way up yet.
Getting the home gym back and setup later next year. so gonna make a mod to my squat rack, or an added feature to the rack to simulate the monolift style!!
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Post by derekspence on Nov 23, 2008 20:15:51 GMT -5
don't know what i weigh this morning but my guess is 360. lol
ugg.
Shoulder is sore, only did to extra workouts during the week. mostly light rotational style stuff. have a meet on the 6th of december.
Speed work day. Not meant to be.
Warmups rotators 3 dimensions 2 sets of 15 with 10, and 12.5lbs
Bench press Close grip. 135x20, 225x3, 22x3, not feeling it. too much strain on the front deltoid. so stopped there.
Lying db ext. 40x10, 50x10, 60x8, 70x3 This were done fast in succession, about 30-45 sec rest.
DB rows- 4sets of 5 with 100, then 1 set of 11 to about shoulder height.
Plate raises 25x20, 35x10, 35x12
Rear Laterals 30x12, 30x12
Hammer curls 30x5, 40x5, 50x5, 60x5, once again 30-45 sec rest.
shoulder felt way better after back and raises and laterals. gonna do some of the jumpstretch shoulder exercises later in the evening.
will probably lay off the contest style benching for a while!!!
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Post by derekspence on Nov 24, 2008 23:30:04 GMT -5
second day back at the gym. Suffice it to say, was a max effort day for me today. So I wanted to try my Metal Ace Squatter. Trying it on at home, was a sweat haZard. At the gym, wasn't so bad. Now I am wearing a 60 without briefs at the moment. so it goes like so. Warmups 135x10, 225x3, 225x3, 315x3, 315x2, 405x2. SUIT ON, straps down.(ace squatter, w/o knee wraps, with straps down. belt loose.) 405x1(couldn't even sit back) 495x1 same as above. 585x1 got about an xtra inch down. 675x1 getting somwhere, but still far from depth. at the 675 mark, i could feel the hams bunching up and top of the quads start into the suit, heck, i thought my legs were slipping but no, stable upright. I figured ah heck. Was willing to go where I have not gone in a long time. Put on another pair of 45's. 765lbsx1. Now at this point I was beginning to wonder. There is no more friggin room to put more weight. I could only get my collars on the bar. Which I ordered just in case. Taking the weight I could feel the strain down the back and transfering to my legs. sitting back. I went down only about half way to making depth with the straps down. Bar digging into my back, suit is sending me back into reverse, popped right up and hit the j hooks on the squat rack, stagger back, stiffen right up and got I assistance from my helper. whoof, saved. I was hoping to go to 800 with this suit. And It looks like it is possible. only problem is I would need the calibrated weights. and would like to use the texas squat bar for that. Now I wonder what I can do with straps up, pair of ace briefs and and set of wraps. now i will have to wait and see. I am so excited, I feel like a school girl!!!! ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D Deads Light weight 135x10, 225x1 6 sets . all done for speed. was tired. went home.
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Post by Harv on Nov 25, 2008 0:26:14 GMT -5
Derek,Are you walking the weight out?If you can't get down with just a suit on,then adding knee wraps and briefs is not going to help.You will just end up putting more weight on the bar and likely squatting higher than before.Need a monolift if you are going to go multi ply. Wish you luck, Harvey
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Post by derekspence on Nov 25, 2008 6:44:15 GMT -5
Eh. Well for the lower numbers up to 585, I walked out. Then with 675 and up I pretty much lifted with hips, sat back came up and reracked. it was ok. I know the monolift would be great to use, but I won't be ale to set up my modified squat rack until feb. or so. with the 765, i would say i was 6 inches or so to getting to legal depth. but I wouldn't really know unless, someone was measuring.
lol
all in all, the Suit is really tight on the legs, and I have room to spare on the hips yet, untill i put briefs on. and I might be needing to take in the suit a little.
Gonna be taking a break from the speed bench, and heavy benching. I have an impingement on the right front deltoid. which is brothering me a little. The swelling is not so bad, but a few weeks of dumbbell work won't kill me either. Was told to do some pendulum work, as well as continue with a rotational work for the shoulder.
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