derrick's training log

[derrickgyn]

12/06/15
Lat pulldown
115lbs*10 135lbs*10 155lbs*8 175lbs*5+135lbs*6+115lbs*6
Chest supported row
35.5kg*15/15/15/15
Seated cable row
135lbs*15/15/15/15
Barbell row
55kg*15/15/15/15
Meadows row
15kg*20/20/20/30
Wide grip pulldown
75lbs*20/20/20/20
Barbell curl w armblaster
20kg*15/15/15
Preacher curl
23kg*8 25.5kg*6 28kg*6 30.5kg*6 33kg*5
Reverse curl w armblaster
12.5kg*15/15/15/30
Rope hammer curl
11.25kg*20/20/20

 

[derrickgyn]

13/06/15
Back squat
152kg*10 (PR)
150kg*3/3/3/3/3/3/3/3/3/3
Romanian deadlift
60kg*20/20/20
Paused bench press
100/110/120kg*1

 

[derrickgyn]

15/06/15
Paused bench press
100/110/115kg*1 120kg*4 (PR!!)
Floor press
80kg*10 85kg*10 90kg*10 95kg*10
Cable crossover (35)
20kg*20/20/20
Cable crossover (21)
14kg*20/20/20
Overhead tricep extension (8)
13.75kg*30 16.25kg*25 18.75kg*20 21.25kg*20 23.75kg*20 26.25kg*20 28.75kg*20
Barbell curl with armblaster
25kg*10/10/10/10

PR ON BENCH!!

 

[derrickgyn]

16/05/15
Lat pulldown
115lbs*12 135lbs*12 155lbs*12 175lbs*8
Meadows row
20kg*20/20/20/20+15kg*15+10kg*12
Suitcase row
10kg*20 15kg*20 20kg*20/20
Seated cable row
155lbs*12/12/12/12
Chest supported row
38kg*12 33kg*15/15/15
Lateral raises
17.5kg*15/15/15/15
Preacher curl
23/25.5/28/30.5/33kg*5
35.5kg*5 38kg*4 40.5kg*4+1 (PR)

Huge PR on preacher curls. LOL. Better than nothing I guess.

 

[derrickgyn]

17/05/15
Back squat
155kg*10 (PR)
157.5kg*3/3/3/3/3/3/3
Deficit deadlift (adipowers)
120kg*5/5/5/5/5

 

[derrickgyn]

18/05/15
Paused bench press
100/110/115/120/125kg*1
110kg*7+1
Floor press
80/85/90/95kg*8 100kg*10
Cable crossover (2)
13.75kg*20/20/20/20
Cable crossover (9)
8.75kg*20/20/20/20
Lateral raises
15kg*20/20/20/20+7kg*20
7kg*15/15/15/15
Overhead rope extension
23.75kg*20 26.25kg*20 28.75kg*20 31.25kg*15

 

[Beastosterone]

yo derrick, can share what your warm up consist of?

 

[derrickgyn]

yo derrick, can share what your warm up consist of?

I used to stretch but i dont do it pretraining anymore. Bench i just do some triples with 20/40/60/80kg. Same for squats.

 

[galapogos]

I used to stretch but i dont do it pretraining anymore. Bench i just do some triples with 20/40/60/80kg. Same for squats.

The joys of being young...

 

[derrickgyn]

The joys of being young...

Haha but i do feel it in the joints, esp the knees. They've never really felt the same since i ran a smolov jr cycle.

 

[Beastosterone]

do u still do triceps n biceps work as ur warmup?

btw, if u dun stretch dont u feel tightness in ur hip?

 

[derrickgyn]

do u still do triceps n biceps work as ur warmup?

btw, if u dun stretch dont u feel tightness in ur hip?

Nope. My elbows are perfectly fine now. They only flare up when i do weighted pullups.

The only reason why i warm up for squats is because of my cranky knee joints. I can hit depth with perfect technique from the first rep. I think the best way to be flexible for the squat is to simply squat more often (i did smolov jr, followed by DUP). That said, static stretching will of course have its place but it isn't a priority for me now. I spend most of my time rolling out my quads instead.

 

[derrickgyn]

21/05/15
Back squat
165kg*5/5/5
Deadlift
175kg*5/6

 

[derrickgyn]

22/05/15

AM session
Paused bench press
100/110/115/120kg*1
Floor press
90kg*10 95kg*8 100kg*6
80kg*10/10/10

PM session
100/110/115/120/122.5/125/127.5/130kg*1
Floor press
80/85/90/95/100kg*8 105kg*5+1
Cable crossover (2)
11.25kg*25/25/25
Cable crossover (8)
8.75kg*20/20/20
Overhead tricep extension
23.75kg*20 26.25kg*20 28.75kg*20 31.25kg*20
Tricep extension
21.25kg*15/15/15
Low incline db fly (3)
9kg*10/10/10

 

[derrickgyn]

23/05/15
Lat pulldown
135lbs*15 155lbs*15 175lbs*7
135lbs*10/10/10
115lbs*10/10/10
Chest supported row
38kg*15/15/15
Meadows row
20kg*20/20/20
Suitcase row
10kg*15/15/15
Lateral raise
20kg*10/10/10
12.5kg*20/20/20
Bent over db fly
5kg*40/40/40
Seated db press
15kg*15/15/15
Preacher curl
23kg*10 28kg*8 33kg*6 35.5kg*6 38kg*6
Barbell curl w armblaster
25kg*8/8/8
Pump reps: 12.5kg*10/10/15+30s midpoint hold

 

[derrickgyn]

Back from a long competition prep. Sadly, it did not end well. I stacked up tons of chronic pain on my knee, and 3 weeks out from competition I suffered the first of many back strains. Each strain took me out for a minimum of 5 days. 1 week out, the strain came back with a vengeance - I felt like someone had stabbed me in the back with a knife. 2 days out, it came back again.

The knee pain was a result of poor ROM caused by stiffness. Distraction and mobility work will help but its going to take some time.

The strain was so bad that I could not pick up things that I dropped on the floor. I couldn't sit or stand and could only lie down. I entered the meet and did 175/135/65. Token deadlift which was difficult purely because I had trouble even reaching the damn bar.

But I hit some very huge PRs this training cycle.
Squat: 170kg 8x4 on week 4 day 3 of Smolov Jr
Bench: 125kg 3x3, 130kg 2x2, 135kg 2x1 all paused. In the same session. Also did 140kg paused for a single.
Deadlift: Er no, not on Smolov. But I was pulling 225kg with a 190kg squat. Had I not fcked myself up, I was very confident of a 235kg.

TLDR; excellent prep, but I fcked myself up. Lost all my gains. Starting back at a square one. Hopes crushed, dreams lost. Still thought of hitting 205/145/235 on the platform but noooo.

But if I've done it once..I will do it again.

 

[soteyh]

That sucks, hopefully nothing is permanent, and the strain can be resolved with some intense mobility and rehab work?

Back sprains are the worse, I also get it when dead lifting and I can't walk or stand without loads of Ketotop plasters. Knocks me out of pulling for at least a week.

Great work on the bench, almost 3pps!

 

[derrickgyn]

That sucks, hopefully nothing is permanent, and the strain can be resolved with some intense mobility and rehab work?

Back sprains are the worse, I also get it when dead lifting and I can't walk or stand without loads of Ketotop plasters. Knocks me out of pulling for at least a week.

Great work on the bench, almost 3pps!

I'm still in the midst of figuring out how I even strained my back to begin with. It wasn't the first time it happened. Always the same place. For now I'll lay off heavy squatting - meaning high bar, beltless, high reps.

Actually I did hit a easy 3pps in training haha. Expected to get 145 in competition actually. Oh well...

 

[the rev]

Congrats on finally ending the meet prep and the meet. Although eventually it didn't turn out the way you have hoped to be,it takes great discipline to be consistently logging everything you have done and you do have some solid numbers.

Looking forward to your recovery and logs again.

 

[derrickgyn]

Flat bench press
110kg×5/5/5/5/5/5
Cable crossover (8)
8.75kg×15/15/15/15
Lateral raise
17.5kg×12/12/12/12
10kg×15/15
Incline bench db curl (8)
10kg×8/8/8/8/6