derrick's training log

[derrickgyn]

Your form looks great from the front man. Nice swearing at the weight at the end too, glad I'm not the only one who does that

Yeah, I wasn't grinding much in the video even though it felt a little slow as I was pulling. Loved the fact that I would dump the weight however I wanted to. If I did that and the swearing at any other gym I would have probably gotten my sorry ass tossed out of the place

I'll try and get the side view of my 160 and 180 pulls up.

 

[Armwrestler]

derrick what weight category are you looking at, in SPO 2015? Strong stuff all around and what do you currently do? work/school.

i wish to experience gaining 30kg on deadlifts while stopping them for 3 months lol. nice one. those usual back workouts sure helped a ton too

 

[derrickgyn]

derrick what weight category are you looking at, in SPO 2015? Strong stuff all around and what do you currently do? work/school.

i wish to experience gaining 30kg on deadlifts while stopping them for 3 months lol. nice one. those usual back workouts sure helped a ton too

Most likely U83. I can probably gain a few more kgs of mass and cut down to a lean 80+. I've been doing nothing for the past 3 months, spending time with friends etc. Waiting for school to start in Aug, but I'm gonna start work in mid-march.

I gained 30kg on my deadlift in 10 months. From April 2013 till now, without deadlifting. However, I did get my squat up plenty. From my own observation, improvements in the squat carries over very well to the deadlift, but improvements in the deadlift does little to improve the squat. So I would think that training the deadlift is quite a waste of time for myself since I do so poorly at it, and any gains made would most likely be due to improvement in technique, with a little from strength.

Yeah..I'm a very upper back dominant puller. In fact, I get a little difficulty from the lockout because my hips aren't strong enough to get a solid lockout.

Anyway SPO 15 is just a long term goal that I would like to accomplish. A 200 squat, 140 bench, 240 dead would be nice. I MIGHT just jump into spo 14 just for sh!ts and giggles, for the experience. Lift so much might as well try and compete, lol.

 

[soteyh]

15/02/14 PM
Deadlift
140kg*3 160kg*2 180kg*1 200kg*1 (PR)

Deadlifted just too see how much it improved. Added 30kg to my DL without ever deadlifting, probably more as i still had gas in the tank (210 probably would be my max). Weight went up..technique..as shitty as ever. LOL

wow, 30 kg improvement without direct training! amazing progress!

just want to say that I appreciate your regular posts, I learn alot here. it's obvious that you put alot of intelligent thinking behind your workouts and programming, and it's reaping you massive gains.

 

[derrickgyn]

17/02/14
Low incline db press
40kg*11 42.5kg*7 45kg*4
Seated db press
27.5kg*8 30kg*5 27.5kg*8
Partial lateral raise
22.5kg*15/15/15/15+12.5kg*15+7kg*30
Machine press
Band+30lbs*10 (1 arm) 75lbs*12/12
Cable crossover (4)
8.75kg*15/15/15/15
Ez bar cable extension
21.25kg*20 23.75kg*20 26.25kg*12+21.25kg*10+16.25kg*10+11.25kg*12

 

[derrickgyn]

19/02/14
Back squat
120kg*1 140kg*1/1 150kg*1 160kg*1

I'm down with a virus or sth. Felt perfectly fine on monday night, woke up 2h later with excruciating stomach cramps and in cold sweat. Didn't manage to sleep well..felt really sick and tired. Tuesday i was completely down, barely managed 1000cals of food, mostly from shakes anyway. Measured BP and HR at 161/76 (high) and 103 (high!!!).

Woke up this morning still feeling like **** but i die die want to squat. Minimum also gotta maintain some semblance of frequency and intensity. Ended up grinding a 160 single that was harder than my 160 doubles..

Had a light lunch and proceeded to vomit everything out by the roadside. Literally merlion-ed all the liquid i had, breakfast and lunch combined. I wasn't even nauseous until i started eating. I guess your body always wins. I lost a solid 2kg of bodyweight as well...

I was invited to a mock PL meet at smu this coming weekend. Was so stoked, hoping to hit 110/170/210 for my bench/squat/dead. But looking at my pathetic state i would be happy to just show up and do 90/160/180.

T.T my gains....

 

[soteyh]

sounds like stomach flu?

 

[derrickgyn]

sounds like stomach flu?

I dunno man...i never had anything this serious before. Usually just a flu, slight fever and goes away within a day. I feel okay but stomach's unsettled, cant handle much food/fluid, and feeling really weak. My girlfriend had the same problem the week before so i may have caught it from her.

 

[derrickgyn]

20/02/14
Incline bench press
90kg*6 95kg*6 100kg*4/3/3/2+1
Flat bench with 2s pause
80kg*1 90kg*1 100kg*1 105kg*1 110kg*1 (PR) 115kg*1 (assisted)
Incline bench press
60kg*15/13
Ez bar cable extensions
23.75kg*20 26.25kg*20 28.75kg*15
Overhead ez bar cable extension
8.75kg*20 11.25kg*20 13.75kg*20

Never did paused bench with heavy weight before. Did it just to get a feel for an upcoming mock meet. 110 felt pretty smooth but 115 was just bleh. Inclines were ok, did 2pps for 5 last week though. Guess i can't complain since i'm not running at 100% capacity..oh well.

 

[derrickgyn]

21/02/14
Weighted neutral grip chinup
+20kg*5/5/5/5/5
Semi sup grip chinup
BW*10/9/8
Wide grip pulldown
70kg*8 61kg*10 52kg*12
Incline db curl (7)
8kg*12/10/10
Seated alt hammer curl (1s hold 3s ecc)
8kg*10/10/10
Barbell curl (1s hold 3s ecc)
17.5kg*10/10/10

 

[derrickgyn]

22/02/14
Back squat
140kg*3/3/3/3/3/3/3/3
Mock meet
Squat: 140kg, 150kg, 160kg
Bench: 90kg, 100kg, 110kg

Did 8x3 with 140kg. Slowly getting back into the swing of things. Appetite is returning slowly..

 

[derrickgyn]

24/02/14
Low incline db press (3)
40kg*8/8 35kg*8
Seated db press
22.5kg*8/8 20kg*10
Flat smith press
40kg*12/12/20+30kg*15+20kg*13
Ez bar cable extension
26.25kg*15/15/15
Cable crossover (4)
8.75kg*15/15/15

Sigh..lost a ton of strength. Appetite still not back yet. Relying mostly on shakes and fast food for cals....

 

[Armwrestler]

Bro did you happen to go the mock meet in the end? By the way since your bench aim was 110kg in meet, at least you did 110kg paused in the gym while being sick, so that's something great in itself despite not doing it on the platform as planned.

Numbers are looking ok considering your illness, because i remember seeing a 160kgX2 squat when you were not ill, yet now you're doing 160X1 so bouncing back fast. Anyway I cannot fathom your close incline to flat bench ratio. Dang, inclining 100X5....nice one.

 

[derrickgyn]

Bro did you happen to go the mock meet in the end? By the way since your bench aim was 110kg in meet, at least you did 110kg paused in the gym while being sick, so that's something great in itself despite not doing it on the platform as planned.

Numbers are looking ok considering your illness, because i remember seeing a 160kgX2 squat when you were not ill, yet now you're doing 160X1 so bouncing back fast. Anyway I cannot fathom your close incline to flat bench ratio. Dang, inclining 100X5....nice one.

Yea I did. Managed to get all my reps, did 160/110 for squat/bench. My barbell presses aren't affected much by my sickness, which is odd. I was quite surprised at how easy 110 with a pause felt, even on the day of the mock meet. I have no issues at all staying tight throughout and exploding the weight off the chest. Probably a lot of contribution from my upper back.

I did 160x2 twice in training, after doing 150*3/4. Had I not been sick the entire week I would've probably attempted (and gotten) a 170 squat.

Barbell presses are a different animal for me. I've never gone far doing flat, but my best was 100*8. Incline was 100*5. Progressing on the incline seems to be easier for me. Dumbbell wise I've been stuck for almost 12 weeks on the 40kg for 8-12 reps when fresh, despite the flat/incline going up.

Best way to improve the flat bench for me is to press incline I think.

 

[derrickgyn]

 

[Manganese]

Nice. Looking lean as hell too. Height/weight at the time of the picture?

 

[derrickgyn]

Nice. Looking lean as hell too. Height/weight at the time of the picture?

81kg, 173cm.

I hold quite a lot of fat at the lower abdominal region. I can actually see the obliques adjacent to the top 4 "packs" but the last 2 are just a huge pain in the ass. Don't think I will ever get lean at the bottom without having to do a dedicated cut.

 

[derrickgyn]

25/02/14
1 arm db row
30kg*8/8/8/12
Meadows row
25kg*10/10/10/20
Wide grip pulldown
61kg*10/10/10/9
Rear delt fly
10kg*20/20/20/20
Ez bar curl
Bar+10kg*15/15/15/20
Incline bench curl (extended set)
7kg*8/4/3
7kg*10/8/4
7kg*10/8/3
High incline db press (7)
12.5kg*15/15/15/15

Starting back slow. Lighter weight and shorter rest. Will also be doing upper chest touchup on back days.

 

[derrickgyn]

26/02/14
Back squat
140kg*3 145kg*3 150kg*3 155kg*2 150*2 145kg*2 140kg*2 120kg*3/3/3/3 (atg, speed)
Leg extension 45s rest
43kg*15 50kg*15 57kg*12+50kg*8+43kg*6+12p
Reverse band leg press 1min rest (4s ecc)
6pps*10/10/10+5pps*8+4pps*9+3pps*10+20p

 

[derrickgyn]

27/02/14
Machine press
115lbs*12 135lbs*10 155lbs*7
Incline smith press (4)
50kg*12 60kg*10 70kg*8 80kg*6+70kg*4+60kg*3+50*4
High incline db press (7)
12.5kg*12/12/12
Seated lateral raises
9kg*15/15/15+4kg*10 (controlled ecc)