derrick's training log

[derrickgyn]

Back squat
100kg×5/5/5/5
Neutral grip chinup
+10kg×5/5/5/5/5/5/5
Barbell row
60kg×15/15/15/15
Dumbbell row
20kg×15/15/15/15
Cable lateral raises
3.75kg×20/20/20/20
Rear delt fly
6.75kg×20/20/20/20
Hammer curl
8kg×15/15/15
Alt db curl
8kg×12/12/12
Lateral raises
8kg×50+30p

 

[derrickgyn]

Flat bench press
110kg×5/5/5/5/5/5/5
Cable crossover (8)
11.25kg×18/15/15
Cable crossover (2)
11.25kg×15/15/15
Lateral raise
17.5kg×15/15/15/15
Incline bench db curl (8)
10kg×10/8/8/8/8

 

[derrickgyn]

Back squat
100kg×5/5/5/5/5
110kg×5
Weighted pullup
+20kg×7/7/7/7/7
25s wide grip eccentric
Barbell row
60kg×15/15/15/15/15
Dumbbell row
25kg×15 27.5kg×15/15/15
Cable lateral raise
3.75kg×20/20/20/20/20
Alt db curl
10kg×12/12/12

 

[derrickgyn]

Sumo deadlift (3s pause)
80kg×5/5/5/5/5
90kg×5/5/5
100kg×5/5
110kg×5/5
120kg×5/5
Sumo deadlift
120/140/160kg×1
Banded dumbbell rdl
12.5kg×15/15/15/15

 

[galapogos]

Well that escalated quickly!

 

[derrickgyn]

Flat bench press
115kg×5/5/5
Cable crossover (8)
11.25kg×15/15/12
Cable crossover (2)
13.75kg×12/12
Lateral raise
20kg×10/10/10
Incline bench db curl (8)
12.5kg×8/8/8

 

[derrickgyn]

Well that escalated quickly!

haha yeah. I take it that you're referring to the injuries. Anyway quick update: back is at 100% and knees are 80%. I can finally climb stairs without the aid of the handrail, which is nice. Getting off a chair is also no longer a chore.

Cool stuff, I figured that if I really wanted a very good chance at placing I should put in a lot more effort into deadlifting. Thus far I've been very slipshod and lazy when it comes to deadlifting. A major reason was that I absolutely hated deadlifting - I have very long femurs and a relatively short torso which makes the movement a round back stiff leg which means 1) high risk of injury (and I have, on many occasions, injured my back) 2) awkward as hell 3) simply not favourable when it comes to moving 1RMs.

Recently tried sumo and I think I found my new love. Squatting can fck off. Absolutely love the amount of tension I can get as compared to the conventional deadlift. For the first time in my life I'm actually looking forward to deadlifting. Yay.

 

[axxomarketing]

deadlift is the exercise of the gods.

 

[derrickgyn]

10/9/15
Back squat
100/120/140kg×1
110kg×5/5/5/5/5
120kg×3/3
Sumo deadlift (3s pause)
100kg×3/3/3

11/9/15
Flat bench press
115kg×6/5/5/5
Weighted pullup
+25kg×5/5/5/5/5/5
Cable crossover (8)
11.25kg×15/15/15/15
Cable crossover (2)
13.75kg×12/12/12
Barbell row
70kg×12/12/12/15
Incline bench db curl (8)
12.5kg×8/8/8/8
Lateral raise
20kg×10/10/10/10
Rear delt fly machine
26kg×30/25/25

 

[derrickgyn]

Back squat
120kg×3/3/3/3/3
140kgx2/2
150kg×2/2
140kg×1/1
Sumo deadlift (3s pause)
120kg×5/5
130kg×4/4
140kg×4
Banded dumbbell rdl
12.5kg×15/15/15/15/15

 

[derrickgyn]

Flat bench press
115kg×5/5/5/4/3/2
Weighted pullups
+25kg×7/6/6/5/5
Cable crossover (8)
11.25kg×15/15/15/15/15
Cable crossover (2)
13.75kg×12/12/12/12
Dumbbell row
30kg×20/20/20/20
Incline bench db curl (8)
12.5kg×8/6/6
8kg×10/10/8
Lateral raise
15kg×15 17.5kg×15 20kg×15

 

[derrickgyn]

Back squat
120kg×3/3/3
110kg×4/4/4/4/4/10
Sumo deadlift (3s paused belted)
140kg×3/3/8

Wow 140*8 with 3s pause off the floor. Surprised.

 

[vofzxy]

Hello derrick shifu.
Can i ask abt your squat regime... Seems interesting....
Are you training at +- 10/20kg your max?

Sent from LGE LG-H815 using GAGT

 

[derrickgyn]

Hello derrick shifu.
Can i ask abt your squat regime... Seems interesting....
Are you training at +- 10/20kg your max?

Sent from LGE LG-H815 using GAGT

No. 10-20kg away my max is like 90-95%. You don't usually train with those intensities. Especially not me when I blew my knees out. I'm using about 55-70% of 1rm just to get lots of reps in and keep the movement pattern in.

 

[derrickgyn]

Flat bench press
120kg×3/3/3/3/3
Weighted pullups
+30kg×4/4/4/4/4/4
Cable crossover (2)
13.25kg×15/15
Cable crossover (8)
11.25kg×12/12
Dumbbell row
35kg×15/15
Incline bench db curl
15kg×5/5/5
Long rope extension
13.75kg×20/20

 

[vofzxy]

No. 10-20kg away my max is like 90-95%. You don't usually train with those intensities. Especially not me when I blew my knees out. I'm using about 55-70% of 1rm just to get lots of reps in and keep the movement pattern in.

50 to 70% puts the Squat at around 200kg !
I was reminded abt your knees from previous posts...

Looks like your recovery is gearing up well.

Sent from LGE LG-H815 using GAGT

 

[derrickgyn]

50 to 70% puts the Squat at around 200kg !
I was reminded abt your knees from previous posts...

Looks like your recovery is gearing up well.

Sent from LGE LG-H815 using GAGT

Yeah but its probably 180+ now. Going to stick to 120 maybe 130 max for the next few months working on reps.

Aiming to get 130*25 in a single set.

 

[derrickgyn]

Back squat
120kg×4/4/4/4/4/8
Sumo deadlift (3s pause)
160kg×1
140kg×4 120kg×5/5/5/5

 

[derrickgyn]

Back squat
140kg×5 100kg×20 65kg×35
Incline bench db curl (8)
15kg×6/6/6
12.5kg×6/6
Lateral raises
15kg×18/18/18/18
Standing db curl
7kg×12/12/11

LOL. Stressed from studying so I decided to do some HIIT..which never happened. Ended up maxing out on the squat which is a PR of sorts. High bar beltless. Getting in touch with my inner masochist with reps > 20.

 

[soteyh]

65x35

Is that all in one set?!!!