derrick's training log

[derrickgyn]

10/11/12
Seated OHP 70x3, 72.5x3, 75x3
Bench press 87.5x5, 90x4, 92.5x2, 95x2, 65x12, 62.5x11, 60x11
Some pec decks
Skullcrushers bar+ 22.5 x8, 20x10, 17.5x12, 15x12

 

[derrickgyn]

11/11/12
Pullups 16kgx8, 18kgx8, 20kgx8
Bodyweight x10 sets of 10 (roughly)

 

[jokerk]

11/11/12
Pullups 16kgx8, 18kgx8, 20kgx8
Bodyweight x10 sets of 10 (roughly)

wow what's your max reps for BW pull ups?

tried doing a muscle up yet?(not in the gym of course, unless you have sufficient clearance)

 

[derrickgyn]

I haven't done BW pullups for reps in a long time..I believe its around 18 right now? I've gone up to 25 before, when I did a 100 pullups everyday.

 

[derrickgyn]

I can do weighted dips with +25kg for 5 reps, but no I can't do muscle ups haha. My bending forward is just piss poor so I can't get into the right position. Not to mention my wrists are plain wrecked..

 

[derrickgyn]

PM 11/11/12
Alt db curls 14kg x9, 12kg x9, 10kg x9, 8kg x10, 6kg x12
Hammer curls 12kg x9, 10kg x9, 8kg x10
Dumbbell curls without rotation..light bb curls..

 

[derrickgyn]

12/11/12
Squats 120kg x4, 122.5kg x2, 125kg x1, 127.5kg x1

Guess I'm starting to plateau. The 125kg was below parallel for sure, I think the 127.5kg is not a legit full squat but it could certainly pass for a PL squat.

 

[Ken SanDiego]

12/11/12
Squats 120kg x4, 122.5kg x2, 125kg x1, 127.5kg x1

Guess I'm starting to plateau. The 125kg was below parallel for sure, I think the 127.5kg is not a legit full squat but it could certainly pass for a PL squat.

Hey Derrick, have you ever considered doing Jim Wendler's 5/3/1 instead of what you're currently doing?

 

[derrickgyn]

14/11/12
Seated OHP 70x3, 72.5x2, 75x1
Smith OHP 40x10, 10, 9, 7
Seated L lateral raise 18kg x12,12, 16kgx12, 14kgx12
Skullcrushers bar+22.5 x8, 20 x8, 17.5 x10, 15 x11, 12.5 x12, 10 x12

Need to eat more. Lifts dropping.

 

[derrickgyn]

Hey Derrick, have you ever considered doing Jim Wendler's 5/3/1 instead of what you're currently doing?

Not really. I'm more into BB and I have my own training restrictions.

 

[Ken SanDiego]

Not really. I'm more into BB and I have my own training restrictions.

5/3/1 can be tweaked accordingly into BB, and if possible into your training restrictions. Is your training restrictions due to your slipped disc?

 

[lisward]

5/3/1 can be tweaked accordingly into BB, and if possible into your training restrictions. Is your training restrictions due to your slipped disc?

5/3/1 is still not a BB program no matter how you'd like to tweak it :/

 

[derrickgyn]

5/3/1 is at its core a strength program, esp for the big 3 lifts. Frankly speaking I'd rather give more focus to lagging bodyparts at this stage of my training, which 5/3/1 cannot accommodate well.

E.g. my tris lack shape because I haven't done sufficient volume to emphasize the long head, etc etc.

My slipped disc isn't too much of a limitation except that I've become more reliant on a weight belt. I use the belt on all squats >80 and all deadlifts >90. Sure, I can squat a 100+ raw without a belt but it doesn't make sense to expose my back to further injury.

Once is enough.

 

[derrickgyn]

15/11/12
Pullups BW 10 sets of 10, + 1 set of 10 on fat bars

Kept rest periods between 1 and 2mins. I used to be able to do 10x10 strictly with 1 min rest though.. :/

 

[tyh1991]

5/3/1 is at its core a strength program, esp for the big 3 lifts. Frankly speaking I'd rather give more focus to lagging bodyparts at this stage of my training, which 5/3/1 cannot accommodate well.

E.g. my tris lack shape because I haven't done sufficient volume to emphasize the long head, etc etc.

My slipped disc isn't too much of a limitation except that I've become more reliant on a weight belt. I use the belt on all squats >80 and all deadlifts >90. Sure, I can squat a 100+ raw without a belt but it doesn't make sense to expose my back to further injury.

Once is enough.

Hey! Whic exercises work the tricep long head? Had shoulder injuries due to it being weak in the past and it's being a beaaach to me again now. Thanks!!

 

[mhafizzz]

5/3/1 is at its core a strength program, esp for the big 3 lifts. Frankly speaking I'd rather give more focus to lagging bodyparts at this stage of my training, which 5/3/1 cannot accommodate well.

E.g. my tris lack shape because I haven't done sufficient volume to emphasize the long head, etc etc.

My slipped disc isn't too much of a limitation except that I've become more reliant on a weight belt. I use the belt on all squats >80 and all deadlifts >90. Sure, I can squat a 100+ raw without a belt but it doesn't make sense to expose my back to further injury.

Once is enough.

Agree with these. Once u get a back injury, you tend to not take things for granted esp when it comes to the lower back

 

[derrickgyn]

Hey! Whic exercises work the tricep long head? Had shoulder injuries due to it being weak in the past and it's being a beaaach to me again now. Thanks!!

Hmm so are your shoulders weak or tris long head? Anyway, exercises which emphasize the stretch on the tris work the long head harder, i.e. skullcrushers, french press, decline tri extensions etc.

 

[derrickgyn]

16/11/12
Squats 125x3, 127.5x1, 130x1, 100x8

F yea 130. Cant wait to get my 3pps.

 

[derrickgyn]

Bench press 90x6, 95x4, 100x4, 100x5 (????!!!!), 60x12, 60x10, 60x7
Pec deck..
Skullcrushers bar+25 x8, 22.5x8, 20x8, 17.5x10, 15x12, 12.5x15, 10x20

I seriously think my spotter was helping with the weight, even though he claims that his fingers were only touching the bar. Impossible to get 90x6, much less for the rest of the sets. Yes, I didn't do OHPs prior to the bench but I doubt it would have made such a huge difference..

 

[derrickgyn]

18/11/12
Pullups +16kg x8, 18kg x9, 20kg x9
T-bar rows 5x10-12 40kg

Was supposed to do seated cable rows but back wasn't feeling good :/