derrick's training log

[derrickgyn]

ahhh icic okok

Anw you shd be doing SL for another 3 months at least. Wait till you get at least 1.5x bw squat before you do anything else

 

[jokerk]

Anw you shd be doing SL for another 3 months at least. Wait till you get at least 1.5x bw squat before you do anything else

120*1.5=180kg

 

[derrickgyn]

27/02/13 PM session
DB rows 1 arm 18kg* 10x10

 

[derrickgyn]

120*1.5=180kg

Yea, why not? Factor in the fact that chubbier people get strong much faster + fat loss occurs along the way, it is more than possible.

Theres a kid at my gym that squats 200 at a BW of 100.

 

[BeaRzwalken]

Anw you shd be doing SL for another 3 months at least. Wait till you get at least 1.5x bw squat before you do anything else

hmm following the program, i do hope i can do 5 x 5 squat with 180kg Lol

 

[Bear943]

hmm following the program, i do hope i can do 5 x 5 squat with 180kg Lol

@bearwalken
You should be able to, it is all about consistency. My ex training partner went from just the bar to 180kgs x 2-3 in 2 years weighing in at a just under 70kgs. The ******* was a nut job though trained legs twice a week once on Friday with me where we tried to see who could make the other puke good times and he would come back on Sundays for seconds. Oh and he had legs bigger than his waist. With legs it appears that hard heavy and high volume is the way to go but it is really taxing once you start moving appreciable weight.

 

[Bear943]

I dont do them deadhang except the first rep. The unlocking of the shoulder girdle at the hang position annoys my shoulders haha.

How do i get my weighted pullups to progress? Any specific loading parameters? Right now im adding 1.25kg per session which isn't bad, but every rep is becoming extremely grind-ish. Which is unusual given how every other back exercise more than 8 reps has been progressing well.

Sorry man the most I've done is with 30kgs for a set of 4 so really can't help you here.

 

[derrickgyn]

28/02/13
Incline db curl 12*10/10/10 10*10/10/10 8*10/10/10/10
Db preacher curl 10*9 8*10 6*13 (6*13+4*12)

Volume.

 

[derrickgyn]

01/03/13
Squats 100kg*10/10/8 90kg*10
My back was killing me. It was burning and aching. Extremely uncomfortable.
Db lunges 8kg*10

wasnt feeling well today..was supposed to do legs 2x a day today. Think im coming down with flu..fck my life.

 

[BeaRzwalken]

01/03/13
Squats 100kg*10/10/8 90kg*10
My back was killing me. It was burning and aching. Extremely uncomfortable.
Db lunges 8kg*10

wasnt feeling well today..was supposed to do legs 2x a day today. Think im coming down with flu..fck my life.

wow you are really extreme with your workout. Hope you recover soon ^^

@workout - so i should complete the 5x5 16week 1st before i addin the extra low weight 2*15 workout in????

 

[derrickgyn]

wow you are really extreme with your workout. Hope you recover soon ^^

@workout - so i should complete the 5x5 16week 1st before i addin the extra low weight 2*15 workout in????

no, you can add it in now. You can consider stop doing it when you plateau because it might be due to the excess volume.

 

[frostbyte88]

01/03/13
Squats 100kg*10/10/8 90kg*10
My back was killing me. It was burning and aching. Extremely uncomfortable.
Db lunges 8kg*10

wasnt feeling well today..was supposed to do legs 2x a day today. Think im coming down with flu..fck my life.

Working out hard is extremely stressful to the body. Id go so much to say that we are actually at our weakest after a taxing workout. Immune system would be suppressed as well.

 

[derrickgyn]

Working out hard is extremely stressful to the body. Id go so much to say that we are actually at our weakest after a taxing workout. Immune system would be suppressed as well.

Yea man. I really pushed too much this time. I did 2x a day workouts for like 3 sessions in a row..i.e. 6 workouts in 5 days. The last time I overreached like this, I got mentally depressed, i.e. insomnia, increased resting heart rate, loss of appetite. This time round it hit me physically..

 

[derrickgyn]

03/03/13
Seated OHP 70x3, 75x3, 77.5x2, 80x1, 80x0 (shoulder went out of alignment, bar path not straight), 75x3 (??? first set was worse.)
Incline bench press 72.5x8/8, 75x8/8 (Weight PR)
Lateral raise giant set - partial to full to extended ROM 10 reps each
20/14/6
18/12/6
16/10/4
A1 Machine flyes 50kgx10 4 sets
A2 DB press 12kgx15 4 sets
Incline guillotine press 40kgx10/10/10
Dips 14/14

PRed on incline bench yay . Seated OHP wasn't good. Think it was due to the fact that I didn't eat much yesterday (flu: blocked nose, phlegm, dry cough, etcetc)

 

[dreamer37]

hi may I ask, what does Pred stand for? been following H&F for awhile but no idea what is means

 

[derrickgyn]

hi may I ask, what does Pred stand for? been following H&F for awhile but no idea what is means

Personal record, personal best.

 

[derrickgyn]

03/03/13 PM session
Low incline db press w squeeze 16kg*10 sets*10reps
Low incline db flyes 8kg*3 sets*10reps 3 sec stretch
Flat guillotine press 40kg*10/10/15 squeeze hands together on bar

All done with 1min rest

 

[derrickgyn]

04/03/12
Weighted pullups +31.25kg x4/4/4/2 (damned last set CMI)
BW pullups 15/13/11 (rep PR)
Seated cable rows 100kgx10 105kgx10 109kgx10 (weight PR, 1 more workout to maxing out the stack hahahaha)
TBar rows 70kgx12/12, giant set: 70x12 60x8 40x12 20x12
Bent over BB rows 60x10 70x8 80x5 70x12

Pretty good. Bent over BB rows were very strict with no hip movement. Very explosive.

 

[derrickgyn]

05/03/13
Incline DB curls 18kg x6/5/4/4, 14kg x8/6
DB preacher curl 12kg x7/6/5

Too tired. Lethargic as hell. Overtraining syndrome..

 

[derrickgyn]

06/03/13
Deadlifts 150kg x3/3/3/3/3, 140kg x3/3 (Weight PR)
Power cleans from floor 75kg x1, 70kg x3/4, 72.5kg x3 (Weight PR)

Barbell circuit: Power clean from hang -> Overhead press -> Squat
Done with 60kg for all

5/5/10
5/5/10
2/5/10

Got my ass handed to me on this one. Freaking cleans were banging my wrists up. But damn hang cleans are much more fun than cleans from the floor.

Deadlifts were actually not too bad, but I think I slightly roundbacked though I was keeping tension throughout.