derrick's training log

[derrickgyn]

05/02/14
Back squat
150kg*4 155kg*2 160kg*2 140kg*5 145kg*3
Lying leg curl
36kg*25 43kg*15 43kg*15a+10p

Cutting back on volume and increasing the intensity. Bar speed has been dropping but i'm still hanging on.

 

[galapogos]

Loving the squats! Phenomenal improvements!

 

[Manganese]

^ Yep, seconded. Extremely impressive numbers. I bet you turn lots of heads at the gym haha.

Your one rep max must be somewhere around 170 I take it?

 

[derrickgyn]

Loving the squats! Phenomenal improvements!

Thanks. It is very surprising what tons of food can do for strength. I think my progress is starting to slow down a lot though. 140*5, 140*6, 150*4 in the past 3 weeks (first set comparisons).

 

[derrickgyn]

^ Yep, seconded. Extremely impressive numbers. I bet you turn lots of heads at the gym haha.

Your one rep max must be somewhere around 170 I take it?

Not really. I don't think i look like i squat that much. Plenty of bigger guys that squat less, but then again the squat is my main lower body exercise. Train my legs like a PL, upper like a BB. People tend to stare because i warm up in singles. Something like 40/60/80/100/120*1....and boom 140*6.

I don't know eh. I honestly don't think I can do 170. Past 140 the bar just felt really strange. I had to unrack and stand still for awhile before walking out because the weights were causing the bar to oscillate a little. 160*2 was a very big gamble because i did 155*2 and those felt very difficult.

Anyway i probably won't end up doing a legitimate 1rm. Mostly sets of 2-4, ramping to doubles for testing. Just too much risk involved in singles, and when it comes to sh!t heavy weight technique really makes/breaks the lift.

 

[jokerk]

Not really. I don't think i look like i squat that much. Plenty of bigger guys that squat less, but then again the squat is my main lower body exercise. Train my legs like a PL, upper like a BB. People tend to stare because i warm up in singles. Something like 40/60/80/100/120*1....and boom 140*6.

I don't know eh. I honestly don't think I can do 170. Past 140 the bar just felt really strange. I had to unrack and stand still for awhile before walking out because the weights were causing the bar to oscillate a little. 160*2 was a very big gamble because i did 155*2 and those felt very difficult.

Anyway i probably won't end up doing a legitimate 1rm. Mostly sets of 2-4, ramping to doubles for testing. Just too much risk involved in singles, and when it comes to sh!t heavy weight technique really makes/breaks the lift.

awesome. can just touch and go for your current "1rm".

 

[galapogos]

It's amazing you're getting like 5-10kg gains in a month when I'm elated when I even get 2kg lol. At this rate you'll be reaching your 180kg goal way before December.

 

[derrickgyn]

It's amazing you're getting like 5-10kg gains in a month when I'm elated when I even get 2kg lol. At this rate you'll be reaching your 180kg goal way before December.

Hah i actually worked up from 120*5 to 140*3 in 4 weeks back in october 13. Maintaining it was a totally different ball game. I regressed all the way back from 140*3 to like 140*1, 130*4. Can't make the same mistakes i made back then.

 

[Bear943]

Hah i actually worked up from 120*5 to 140*3 in 4 weeks back in october 13. Maintaining it was a totally different ball game. I regressed all the way back from 140*3 to like 140*1, 130*4. Can't make the same mistakes i made back then.

Impressive progress Derrick, looks like 4pps will be coming quite soon.

Btw regression is part of the game and it is going to get worse as you age. I recently had a bad case of throat infection with the works 40 deg fever, nausea etc ended up losing 4kgs in 5 days and when I got back to training on Tuesday (12 days after my last sesion)I struggled with warm up weights and lost 10kgs or more on most if not all lifts. Military press went from 110 for 3 to 100 for a very laboured, fight for every rep 3 sucks being middle aged.

 

[galapogos]

sucks being middle aged.

I'm not middle aged yet (I don't think you are either?) but word.

 

[derrickgyn]

06/02/14
Flat bench press
100kg*7+1 102.5kg*5+1 105kg*4+1 100kg*4+1
Overhead press
65kg*6/4 60kg*5
Seated lateral raises
12.5kg*20/20/20/13+3
Chest supported rear delt fly
12.5kg*20/20/20/20+7kg*30+7kg*60 rear delt row
Rope extensions+ machine dips

Bench press was decent. I think i went to failure too much though. OHPs were smashed..

 

[derrickgyn]

07/02/14
Weighted neutral grip chinup
+10kg*8 15kg*7 20kg*6
Wide grip pullup
8/8
Meadows row
25kg*12 30kg*12 35kg*12 40kg*15
Wide grip pulldown
70kg*10/10/10/10
Seated cable row
79kg+block*12 70kg+block*12 61kg+block*15 52kg*block*20
Db preacher curl
8kg*12/11/10
Seated db curl w 3s isohold
6kg*10/10/10
Pinwheels
8kg*12/12/12
Standing calf raise (4s stretch/hold)
60kg*15 80kg*12 100kg*8/8/8+60kg*20+20+20 (dropset; bottom/top/full reps)

Dum di dum. Did a lot of extra stuff today since i had the time. Need to do more calf and arm work.

 

[derrickgyn]

08/02/14
Back squat
140kg*5/5/5/5/6 100kg*20
Leg extensions
50kg*15/15/15/15+43kg*10+36kg*9+30kg*5 (partner assisted eccentrics)

Ouch.

 

[derrickgyn]

09/02/14
Lying leg curl
43kg*15/12/10+36kg*5+20p
Romanian deadlift
40kg*12 60kg*12/12/12
Dumbbell preacher curl
10kg*12/12/8+4
Seated dumbbell curl (4s isohold)
7kg*10/10/10
Pinwheels
9kg*12/12/12
Barbell curl
12.5kg*12/12/12
Standing calf raise (4s stretch/hold)
60kg*15 80kg*10/10/10/10
Seated calf raise (4s stretch/hold)
40kg*12/10/10/10

Touch up day..aka "rest" day.

 

[derrickgyn]

09/02/14
Seated dumbbell curl
12.5kg*10/10/10
Incline cable curl
8.75kg*10/10/10
Incline dumbbell curl
7kg*12/12/10
Rope hammer curl
18.75kg*10 16.25kg*12/12/12+10

 

[Beastosterone]

2x arm wrkout in a day. Thats insane... I bet ur arms will sore like a little b1tch for couple of days

 

[derrickgyn]

2x arm wrkout in a day. Thats insane... I bet ur arms will sore like a little b1tch for couple of days

I doubt it. I never get sore anymore, most likely because i eat so much, train so frequently, and slam aminos intra.

 

[derrickgyn]

10/02/14
Low incline db bench press (3)
22.5kg*8 27.5kg*8*
35kg*8 40kg*10/8/7+1
Seated db press
27.5kg*10/7/4
Lateral raises
20kg*15/15/15/12+15kg*4+12.5kg*3+5kg*30p
Manual resistance db fly
9kg*12/12/12/12
Machine press
75lbs*12/12/13*
Ez bar cable extension
16.25kg*
20 18.75kg*20 21.25kg*20 23.75kg*17+3

 

[derrickgyn]

11/02/14
Barbell delt smash
1 arm db row
25kg*12 27.5kg*12 30kg*12 32.5kg*8
Meadows row
30kg*10 35kg*10 40kg*15/15 30kg*20
Wide grip pulldowns
79kg*8/8/8/8
Seated cable row
70kg*12/12/12/12
Seated db curl
12.5kg*10/10/10
Incline cable curl
8.75kg*10/10/10
Incline db curl
8kg*12/12/12

 

[derrickgyn]

Back squat
140kg*3 145kg*3 150kg*3 155kg*3 160kg*2 150kg*3 140kg*5
Reverse band leg press (4s ecc)
7pps*10 8pps*10 9pps*10 10pps*10 11pps*10
Lying leg curl
43kg*15/12/10+36kg*8+30kg*7+19p

155*3, after all the sets preceding it. I'll take it. Really like the reverse band leg presses, feels alot more comfortable in the sense that the resistance is accomodative of the strength curve.