derrick's training log

[derrickgyn]

26/12/12
Squats 127.5x3, 120x5, 120x5, 100x12

Lotta PRs today.

 

[derrickgyn]

27/12/12
Bench press 90x3,3,3,3,3,2, 87.5x2
Incline bench press 60x12, 10, 10
Squeeze press
Smith low decline wide grip press
Pec deck

 

[foosoomin]

Hey derrick,


You are getting much stronger now

 

[derrickgyn]

Hey derrick,


You are getting much stronger now

Thanks uncle FSM!

 

[derrickgyn]

28/12/12
Pullups +30x1, 40x1, 40x1, (slow eccentrics as slow as possible), 30x3
BW x12, 10, 10 slow eccentrics
Seated cable row 73x12, 78x12, 82x10, 87x9
Tbar row 45x12, 12, 15
Bent over BB row 60x12, 12, 10
Lat pulldowns 110lbs x10, 100lbs x10

Lotsa volume today.

 

[derrickgyn]

Push
Seated OHP 5x3-5 reps
Flat bench press 4x 6-8 reps
Machine squeeze press 4x12-15 reps
Smith OHP 4x8-10 reps
Skullcrushers 4x10-12 reps
Tricep rope extensions 4x15-20 reps

Pull
Weighted pullups 4x3-5 reps
Bodyweight pullups 3x8-10 reps 3 sec negative
Seated cable rows 4x8-10 reps
T-bar rows 4x12-15 reps
Shrugs 4x12-15 reps
Incline bench DB curl 3x8-10 reps

Rest (or maybe even more arm work)

Legs
Squat 3x3-5 reps, 1-2x10-12 reps
Deadlift 5x3-1 reps (every 10 days)

Rest

This is a 5 day rotation. I think the frequency is just nice - made great gains last time on a 5 day rotation. I doubt that I will be able to handle the isolation exercises for arms so I'm contemplating putting them on a separate day.

Any feedback?

 

[taunter2]

Why not do DB side raises instead of smith OHP? And maybe add calf & hamstring work on leg days?

 

[derrickgyn]

Why not do DB side raises instead of smith OHP? And maybe add calf & hamstring work on leg days?

I'm sick of lateral raises smith OHP is good for keeping constant tension and for burning out the muscle without compromising on form. Besides, compounds should be the mainstay of a push/pull/legs routine.

Admittedly I'm a lazy phaggot and I refuse to do anything else but squat and deadlift for legs. Usually I'm too tired to do anything after squatting anyway.

 

[jokerk]

I'm sick of lateral raises smith OHP is good for keeping constant tension and for burning out the muscle without compromising on form. Besides, compounds should be the mainstay of a push/pull/legs routine.

Admittedly I'm a lazy phaggot and I refuse to do anything else but squat and deadlift for legs. Usually I'm too tired to do anything after squatting anyway.

derrick, share your latest progress photo? your gains have been impressive lately.

 

[taunter2]

I'm sick of lateral raises smith OHP is good for keeping constant tension and for burning out the muscle without compromising on form. Besides, compounds should be the mainstay of a push/pull/legs routine.

Admittedly I'm a lazy phaggot and I refuse to do anything else but squat and deadlift for legs. Usually I'm too tired to do anything after squatting anyway.

I agree that compounds > iso but imo 9 sets of OHP is overkill. Maybe do some rear delts instead?

 

[derrickgyn]

derrick, share your latest progress photo? your gains have been impressive lately.

What gains?

Ok lah.. I estimate that I gained about 2-3kgs of body mass from Aug till now. But I have no idea where the mass is going because my arms are basically the same size as they were. I think most of it were from my legs, probably delts too.

I'm quite puffy now from all the bulking. 1kg of red meat a day/10 eggs, carbs (mostly bad..ahem like sandwiches and corn chips), fat (the rest). But I'll see if I have the courage to put up my pics.

 

[derrickgyn]

I agree that compounds > iso but imo 9 sets of OHP is overkill. Maybe do some rear delts instead?

It actually isn't that much volume in terms of OHP, because the 5x3-5 reps is actually ramped up such that I might possible end up doing doubles. I generally do about 12 reps total over 5 sets for my seated OHP, which isn't a lot of volume IMO.

The seated OHP is important because I need to maintain my strength, or even increase it (highly likely due to the 5 day rotation).

Oh yea rear delts. Looks like a rest day has got to go...

 

[ROCKET LAUNCHER]

my rear delts always get hit when doing rows, db or bb

2 birds with 1 stone, back + rear delts

 

[derrickgyn]

my rear delts always get hit when doing rows, db or bb

2 birds with 1 stone, back + rear delts

I only do tbar and seated rows nowadays. BB rows not so much, maybe as a finisher. But you are right, BB rows do hit the rear delts - they are sore from ytd's 60kg bb rows Think I gotta focus on my rear delts cos my front/lateral delts aren't too bad but the rear delts are just lagging

 

[frostbyte88]

I only do tbar and seated rows nowadays. BB rows not so much, maybe as a finisher. But you are right, BB rows do hit the rear delts - they are sore from ytd's 60kg bb rows Think I gotta focus on my rear delts cos my front/lateral delts aren't too bad but the rear delts are just lagging

Reverse pec dec works well to isolate them. I do lying cable reverse flyes and bend over reverse flyes with head resting on a bench as well. I would recommend to not focus on weight at all because if you do too heavy, your upper back muscles will take over. You have to feel your rear delts working in isolation. Start with shoulder protraction and stop before your scapula moves.

 

[derrickgyn]

Reverse pec dec works well to isolate them. I do lying cable reverse flyes and bend over reverse flyes with head resting on a bench as well. I would recommend to not focus on weight at all because if you do too heavy, your upper back muscles will take over. You have to feel your rear delts working in isolation. Start with shoulder protraction and stop before your scapula moves.

Hey, finally found someone who does reverse flyes the same way I do: resting head on bench and not the entire body I like doing 1 arm at a time to focus on the contraction. Wish CF had a reverse pec dec.

 

[derrickgyn]

Seated OHP 72.5x4 75x3 72.5x2 80x1 80x1
Bench press 70x8 75x8 80x4 (?!!?) 75x7
Machine squeeze press 57kgx15 (did some flies instead)
Skullcrushers bar+20x15, 22.5x15, 20x12, 20x10
Tricep rope ext 75, 65, 55, 55lbs 15-20 reps

Not too bad. First day on pushpulllegs

 

[derrickgyn]

31/12/12
Squats 120x1, 120x1, 130x1, 135x1, 140x0
Deadlift 120x1, 130x1, 140x1
Power cleans 60x6, 70x3, 70x3

Kinda disappointed that I didn't get the 140..was my near year goal. Ah well.

 

[derrickgyn]

02/01/13
Weighted pullups +25x6, 27.5x5, 30x2, 25x3
BW 10/9/8
Seated cable rows 82kgx12/12/10, 78kgx15
TBar rows 45x15/15/17/17
Bent over BB rows 60x12/12/12/12
Lat pulldowns some

 

[derrickgyn]

03/01/13
Lotsa curls and rear delts flyes..sh!t my rear delts are aching..