derrick's training log

[derrickgyn]

11/08/14
Back squat (chucks, belted)
150kg*3/3/3/3/3/3
Paused bench press
100kg*3/3/3/3/3
Low incline db press (3)
25kg*12/12/12
Incline bench db curl (8)
15kg*8/8/7

Back in SG. 3.5 weeks out. Going to squat/bench 3x a week.

 

[derrickgyn]

12/08/14
Lat pulldown (40X2)
95lbs*10/10/10
Neutral grip pulldown (40X2)
75lbs*8/8/8
Semi supinated grip pulldown (40X2)
60lbs*10/10/10
Stiff arm pulldown
11.25kg*20/20/20
Donkey calf raise (42X2)
3pps*12/12/12/12/12
Standing calf raise (42X2)
60kg*12/12/12/12/12

Holy bananas lower back DOMS from squatting in chuck taylors instead of the adipowers. 3 weeks out..

 

[derrickgyn]

13/08/14
Back squat (chucks, belted)
140kg*4/4/4/4
Flat bench press TNG
90kg*5/5/5
Seated db press
20kg*12/12/12
Incline bench db curl (6)
17.5kg*6/6/6
Cable crossover
14kg*20/20/20
Flat dumbbell press
15kg*12/12/12
Barbell curl (40X0)
17.5kg*12/12/12
Rope extension
16.25kg onwards:25/10/10/10/10/20

Squats felt a little heavy, bench as well. Ah well we'll see how it goes on friday..

 

[derrickgyn]

14/08/14
Lat pulldown
135lbs*15/15/15
Medium neutral grip pulldown
115lbs*10/10/10
Seated cable row
61kg*12/12/12
Barbell row
60kg*12/12/12
Dumbbell row
20kg*12/12/12
Seated calf raise (2s pause/flex)
50kg*12/12/12/12
Donkey calf raise (2s pause/flex)
4pps*12/12/12/12+3pps*10+2pps*10

Holy sh*t medium neutral grip wins vs any other type of pulldowns.

 

[derrickgyn]

15/08/14
Back squat (chucks, belted)
160kg*2/2/2/2/1
Paused bench press
110kg*2/2/2/2/4
Incline db press (5)
20kg*12/12/12/12
Medium neutral grip pulldown
135lbs*10/10/10

Squat is hopeless...PR on bench.

 

[derrickgyn]

16/08/14
Medium grip lat pulldown
115lbs*12 135lbs*10 155lbs*8 175lbs*6
Wide grip pulldown
115lbs*12/12/12/12
Seated cable row
135lbs*15/15/15/15
Donkey calf raise (2s stretch/hold)
3pps*12 4pps*10 5pps*8 6pps*8 7pps*8 8pps*8
Concentration curl
12.5kg*8/8/8/8
Barbell curl (30X0)
17.5kg*15/15/15

 

[derrickgyn]

18/08/14
Paused bench press
105kg*3/3/3/3/3
Deadlift (beltless)
120kg*10/9/9
Seated dumbbell press
20kg*15/15/15
Incline bench db curl (6)
15kg*8/8/8
Lateral raises
7kg*25/25/25
Cable crossover (8)
6.25kg*20/20/20

 

[derrickgyn]

20/08/14
Flat bench press TNG
95kg*5/5/5/5/5
Low incline db press
25kg*15/15/15
Incline bench db curl
17.5kg*6/6/5
LF chest press
50kg*12/12/12
Seated leg curls
60kg*10/10/10
GHR
BW*10/10/10

 

[derrickgyn]

21/08/14
Medium neutral grip pulldown
135lbs*15/15/12
Lat pulldown
115lbs*12/12/12
Seated cable row
70kg*15/15/15
Dumbbell rows
30kg*10/10/10
Donkey calf raises (2s stretch/flex)
3pps*10 4pps*10 5pps*10 6pps*10 7pps*8 8pps*6/6/6/6
Rear delt flyes + lateral raises
6kg*20+20/20+20/20+20

Buried by readings and cases..good lord.

 

[derrickgyn]

22/08/14
Paused bench press
115kg*2/2/2
Deadlift (belted)
180kg*1 200kg*1 180kg*2/2 160kg*3/3
Seated db press
22.5kg*15/15/13
Flat dumbbell press
22.5kg*12/12/12
A1) Decline close grip bench press
60kg*12/12/9+1
A2) Overhead dumbbell extension
12.5kg*15/15/12
Rope overhead extension
11.75kg*15/12/10

Still able to pull a 200..hope I can improve on this. Bench was a little slow so i stopped at the 3rd set.

 

[derrickgyn]

23/08/14
Medium neutral grip pulldown
115lbs*15/15/12+10p
A1) Barbell curl
22.5kg*10/10/10
A2) Incline bench db curl
6kg*10/10/10
Seated db curl (40X1)
7kg*10/10/10
Rope curls
13.75kg*20/20/20
Strict rope extensions
14kg*15/15/15
9kg*25/25/25
Donkey calf raises (3s stretch/hold)
4pps*6 5pps*6 6pps*6 7pps*6 8pps*6/6/6/6
Leg extension
57/64/70/77/84/91kg*12

 

[derrickgyn]

25/08/14
Back squat (adis, beltless)
100kg*6/6/6/6/6/6
Flat bench press (paused)
100kg*4/4/4/4
Low incline dumbbell press
30kg*15/12/8
Romanian deadlift
60kg*10/10/10
Chest supported row
50kg*15 55kg*15 60kg*15
Incline bench db curl
17.5kg*5/5/5
Overhead db extension
10kg*25/25/25
Glute ham raise
BW*12/12/12

Bench is going well. Could have easily gotten 5 or 6 on the last set. Obviously my squat is going to the sh*tter, which I blame on my lack of foresight and common sense. Can't use my injury as an excuse as it simply happened to coincide with the poor training sessions. 2 weeks out..at this point there's nothing much I can do but try my best to attempt a quick (extremely short) cycle of accumulation and tapering.

To be honest training no longer bothers me as much because I'm so buried in school work that I hardly have time to breathe, much less train. Found that my training intensity has gone wayyyyy up because nowadays I find that punishing myself in the gym is the only way to justify my being there instead of hitting the books. Either work hard..or GTFO.

 

[derrickgyn]

27/08/14
Paused flat bench press
90kg*5/5/5/5/5
Deadlift
Beltless: 100, 120, 140, 160, 180kg*1 (beltless PR)
Belted: 160kg*3/3/3 (2m rest)
Wide grip pullup
BW*10/10/10

Wasn't supposed to pause the bench but what the hell it felt quite easy anyway. I could've probably pulled a 190 beltless but I'm going to hold it since I'm 1.5 weeks out from the meet. Terribly difficult to train nowadays due to school. So much work to be done. Had class from 8am to 10.30pm yesterday, and had trouble sleeping. Sigh.

 

[Jowa__]

tough times don't last, tough people do. All the best mane

 

[derrickgyn]

29/08/14
Back squat (adis, belted)
100/120/140/150/160*1
Beltless: 120kg*5/5/5/5/5
Paused flat bench press
110kg*3/3/5
Seated dumbbell press
25kg*15/14/10
Cable crossover (21)
14kg*20/20
Low incline dumbbell press (3)
15kg*12/12/12
Lateral raises
12.5kg*20 10kg*25 8kg*30 6kg*35
Dips
BW*12/12/12
Rear delt flyes
12.5kg*25/25/25

120 5x5 was hard........bench PR.

 

[Bel.SG]

Nice, 120kg for 5x5, looking good for that 1RM bench.

Just curious, which weight class are you competing in?

 

[derrickgyn]

Nice, 120kg for 5x5, looking good for that 1RM bench.

Just curious, which weight class are you competing in?

Eh 120 5x5 was for my squat lol i don't bench that much. Going in under 82.5kg...my numbers won't even let me place even if i could do them in u74.

 

[Bel.SG]

Eh 120 5x5 was for my squat lol i don't bench that much. Going in under 82.5kg...my numbers won't even let me place even if i could do them in u74.

Damn! misread that (still impressive lifts there), all the best for the meet man.
don't worry about placing (you never know tho), probably best to go for the learning experience which will benefit your future meets..

 

[derrickgyn]

30/08/14
Medium neutral grip pulldown
115lbs*15 135lbs*12 155lbs*10 175lbs*6
Wide grip pulldown
115lbs*12/12/12/12
Seated cable row
79kg*12/12/12/12
Rack pull
80kg*10/10/10
A1) Leg extension
70kg*15/15/15/15
A2) Lying leg curl
30kg*15/15/15/15
B1) Barbell curl
25kg*10/10/10/10
B2) Incline bench dumbbell curl
7kg*10/10/10/10
Donkey calf raise (2s stretch/flex)
3pps*20/20/20/20/20
3pps*50 (lower seat, pump reps)
Standing calf raise (3s stretch/flex)
60kg*12/12/12/12

 

[derrickgyn]

01/09/14
Back squat (belted, adis)
100/120/140/150/160x1 (RPE 7.5)
140kg*4/4/4
Paused flat bench press
105kg*3/3/3
Med incline db press
40kg*10 30kg*15/9
Romanian deadlift
60kg*10/10/10
Seated dumbbell press
25kg*10/9/8
Lateral raises
10kg*15/15/15+15press

Squat getting better but ankle hurts like f**k. Stopped at the third set cos my ankles were absolutely killing me. I had to do 4 sec eccentrics on my sets just to make sure i dont bounce on them. Bench felt slow so i cut back from 4x4 to 3x3. Odd considering i got a PR for db presses (40kgx10 and 30kg*15 thereafter). Super tired...