derrick's training log

[derrickgyn]

Back squat
Belted: 160kg×3 150kg×3 140kgx5 (1630)
Beltless: 130kg×4/4/4 120kg×5/5/5/5
Reverse band leg press
6pps×20/20/20
5pps×20/20/20
Lying leg curl (X140)
32kg×12/12/12/12
Banded db rdl
20kg×15/15/15/15
A1) HS crunches (X140)
10kg×12/12/12
A2) Leg raise (X140)
10/10/10
A3) Bent knee raise (X140)
10/10/10

 

[derrickgyn]

Flat bench press (4520)
110kg×5/5/4/4/4/4/4 (3300)
105kg×4/4 (820) 100kg×4
Weighted pull up (4280)
+30kg×4/4/4/4 (1808)
+20kg×6/6/6/6 (2472)
A1) Cable crossover (3)
11.25kg×12/12
A2) Cable crossover (6)
11.25kg×12/12
A3) Cable crossover (8)
8.75kg×10/10
Lateral raise
20kg×15/15/15
Seated lateral raise
6kg×15/15/15

***** insane DOMS from Saturdays session. Must be the leg pressing. I couldn't walk on Sunday AT ALL. First time in the last 2 years? Still hurt today but megadosing Xtend along with peptopro really helped a ton.

 

[vofzxy]

Flat bench press (5020)
120kg×2/2/2 (720)
115kg×3/3/3/3 (1380)
110kg×4/4/4 (1320)
100kg×5/5/6 (1600)
Weighted pullups
+30kg×5/5/5 (1650)
+20kg×6/5/5/5/5
Cable crossover (2)
16.25kg×10/10/10
Cable crossover (8)
12.5kg×12/12/12
Long rope extension
16.25kg×20/18/15
Lateral raises
20kg×12/12/12
Rear delt flyes
8.75kg×20/20/20
Incline bench db curl
17.5kg×5/5 15kg×5/5 12.5kg×5
Seated lateral raise
7.5kg×15/15/15

Yes. It's working. Bench and pullups were easy.

congrats man !
wah very inspired !
i went to flip back to page 1, what a journey....

 

[derrickgyn]

Paused, beltless hb squat (90s rest)
100kg×5/5/5/5/5/5
Sumo deadlift
150kg×5/5/5/5/10
Lying leg curl (X140)
32kg×12/12/12
32kg×12+25kg×8+20kg×6+15kg×6+10kg×6

 

[derrickgyn]

congrats man !
wah very inspired !
i went to flip back to page 1, what a journey....

Hey, thanks. There is no discipline; only love.

 

[derrickgyn]

A1) Seated db curl
10kg×14/14/14
B1) Close grip bench press
80kg×11/11/9
A2) Incline cable curl
5×16/16/20
B2) Long rope extension
18.75kg×17/16/13
A3) Barbell curl
20kg×12/12/12
B3) Lying db tricep extension
8kg×15/14/13
A4) High cable curl
9kg×12/9/9/9
B4) Lateral raise
12.5kg×30/30/30/30
Rear delt cable fly
6.25kg×30/30/30+15s hold

 

[derrickgyn]

Flat bench press (3730)
110kg×7/5/5/4/4/4/3 105kg×2
Weighted pull up (4280) -41
+20kg×8/8/8/7/7/7
A1) Cable crossover (3)
11.25kg×12 8.75kg×12
A2) Cable crossover (6)
11.25kg×12 8.75kg×12
A3) Cable crossover (8)
8.75kg×10/10
Long rope extensions
18.75kg×20/20/16
Lateral raise
22.5kg×12/12/12
High cable curl
3.25kg×20/15/15
1 arm cable curl
3.25kg×15/15/15

Bench was good until I failed on the last set...pecs just died. Felt a little strained so I stopped. 22.5 lateral raises are heavy man...need to start using straps.

 

[derrickgyn]

Back squat
160kg×3 150kg ×3 140kg×5/5 130kg×8
Reverse band leg press
6pps×20/20/20/20/20
Lying leg curl (×140)
32kg×12/12/12
32kg×12+25kg×10+20kg×8+15kg×8
Banded dumbbell RDL
22.5kg×15/15/15/15

A1) Machine crunch
10kg×12/12/12
A2) Decline leg raise
10/10/10
A3) Leg raise
10/10/10
A4) Captain's chair
10/10/10

 

[derrickgyn]

Flat bench press 4850
110kg×5 115kg×4 120kg×3 (small PR)
110kg×5/5/4/4 100kg×5/5/5
Weighted pull up
+20kg×6/6/6/6/6/6
+30kg×4/4/4
Incline cable crossover
6.25kg×12/12/12
Flat cable crossover
6.25kg×12/12/12+10 presses
Rope extension
18.75kg×20/20
1 arm dumbbell row
40kg×12/12/12
Lateral raise
22.5kg×10/10/10
High cable curl
3.75kg×15/15/15
Cable lateral raise
3.75kg×20/20/20
Cable rear delt fly
3.75kg×50/50/50

 

[derrickgyn]

Paused squat
100kg×5 110kg×5 120kg×5 130kg×3
Sumo deadlift (beltless)
130kg×8/8/8/12
Lying leg curl (X140)
35kg×12/12/12
20kg×20/20

 

[derrickgyn]

A1) Seated db curl
10kg×15/15/15
B1) Close grip bench press (slingshot)
100kg×10/10/10
A2) Incline cable curl
6.25kg×15/15/15
B2) Ez bar extension
18.75kg×20/20/20
A3) Barbell curl
20kg×14/14/14
B3) Lying db tricep extension
8kg×15/15/15
High cable curl
9kg×15/15/15
Lateral raise
12.5kg×25/25/25/25/25
Rear delt cable fly
6.25kg×35/35/40+15s hold

 

[derrickgyn]

A1) Flat bench press
110kg×6/6/6/6/5/4 (3630)
Slingshot: 110kg×6/6/6 (1980)
B1) Weighted pull ups (5712)
+20kg×8/8/8/8/8/8/8 (Volume PR 56 reps)
Seated cable row
43kg×20/20/20
Incline cable crossover (3)
8.75kg×10/10/10
Flat cable crossover
8.75kg×10/10/10
Ez bar cable curl
8.75kg×50/50

 

[derrickgyn]

Back squat
140kg×5/5/7
Low bar: 100kg×5/5/5
Reverse band leg press
7pps×20/20/20/20/20
Lying leg curl
39kg×12/12/12
Banded dumbbell RDL
25kg×15/15/15

A1) Machine crunch
12kg×12/12/12
A2) Decline leg raise
10/10/10
A3) Leg raise
10/10/10
A4) Captain's chair
10/10/10

 

[charcoalx]

A1)
Weighted pull ups (5712)
+20kg×8/8/8/8/8/8/8 (Volume PR 56 reps)

POWERRRRRRRRR

 

[derrickgyn]

A1) Flat bench press
110kg*7/7/6/5/5/4 (PR, 2 sets of 7)
A2) Weighted pullups
+20kg*10/10/10/10/10/9 (PR..lol 59 reps in 6 sets)
Seated cable row
53kg*15/15/15/15
Incline cable crossover
8.75kg*10/10/10
Flat cable crossover
6.25kg*12/12/12
Dumbbell laterals
25kg*8/8/8
Cable laterals
6.25kg*15/15/15
Rear delt cable fly
6.25kg*50/50/50

 

[derrickgyn]

Paused squat
100kgx5 110kgx5 120kgx5 130kgx5
Belted: 140kgx5
Lying leg curls
39kgx12/12
39kgx12+32kgx5+25kgx5+20kgx5+15kgx5

 

[derrickgyn]

A1) Seated db curl
12.5kg×10/10/10
B1) Close grip bench press (slingshot)
100kg×11/10/9
A2) Ez bar cable curl
8.75kg×20/20/20
B2) Ez bar cable extension
18.75kg×20/20/20
A3) Barbell curl
22.5kg×12/12/12
B3) Lying db tricep extension
9kg×15/15/12
Lateral raise
17.5kg×20/20/20
12.5kg×20/20
Rear delt cable fly
8.75kg×20/20/20

 

[derrickgyn]

A1) Flat bench press
110kg×7 115kg×5 120kg×4 (PR)
115kg×4/4/2
Slingshot: 115kg×5 110kg×5 105kg×7
A2) Weighted pull ups
+30kg×6/6/6/5/5/5 (PR)
+15kg×6/6
Incline cable crossover
8.75kg×12/12/12
B1) Seated cable row
61kg×15/15/15
B2 Flat cable crossover
6.25kg×15/15/15
C1) 1 arm dumbbell lateral raise
12.5kg×15/15/1555
C2) 1 arm cable lateral raise
3.75kg×15/15/1555
Rear delt cable fly
8.75kg×25/25/25

Big PR for bench. Last taper on 19 Oct I hit 110/115/120 for 5/4/3. Did the same scheme for 7/5/4. Awesome. Also hit many sets of 5s and 6s for pull ups which is breaking new ground for +30kg.

 

[derrickgyn]

Leg extension
26kg×20/20/20/20
Reverse band leg press
6pps×20/20/20/20
7pps×20/20/20/20
RFESS
20/15/15/15
Front squat
40kg×8/8/8
50kg×8 60kg×8 70kg×8 80kg×6
Lying leg curl
46kg×10/10/10
Banded dumbbell RDL
27.5kg×15/15/20

 

[derrickgyn]

There is something wrong with my glutes. Tried to squat today but I experienced this excruciating pain in the glutes as I was approaching end range of hip extension. It started out as an uncomfortable sensation but today it escalated real bad. I couldn't squat at all so I ended up doing a hypertrophy-oriented workout.

Wasn't too bad, I kind of enjoyed it. Can't remember the last time I got a pump in my quads. Front squats felt awesome after all the pre-exhaustion. I suppose it's time to quit powerlifting. There's really no reason for me to stay on given that I've already taken to the platform 4 times and placed 3rd in juniors twice. I've suffered enough injuries in this endeavor and I cannot justify risking further injury. I've wrecked my left knee and ankles in 2014, wrecked my knees further in 2015, wrecked my lower back in 2015, and now with this glute issue...

I have no longevity in my lower body. My knees and hips get annoyed with squatting and deadlifting (at least when programmed with powerlifting goals in mind). On the other hand, I've virtually bulletproof shoulders and elbows. I have never done prehab work, never put in any serious effort into stretching, and yet I've never had any shoulder or elbow issues - which seems almost imminent given the volume and frequency of my benching + weighted pullups, along with an obvious lack of balance (horizontal pulling). I suppose there is some truth in the statement that some people are just built to be powerlifters (in terms of longevity and response to training stimuli), and some people just can't survive long enough to get goddamn strong.

Thankfully, I have small knees (problematic for a powerlifter), so it makes my already big quads look even bigger. I guess that if I can't squat damn heavy, at least I LOOK like I can. Haha.