derrick's training log

[derrickgyn]

06/04/14
A1 Dips
80.4kg+30kg*6/6/6/11
A2 Overhead rope extension
18.25kg*12/12/12/12
B1 Close supinated grip pulldown
155lbs*6/6/6/11
B2 Incline bench db curl
8kg*12/12/12/12
Standing calf raise (2s stretch/flex)
100kg*10/10/10/10/9+10s hold
Seated calf raise (4s stretch/flex)
40kg*10/10/10/10/10+10s isohold

Dips were pretty solid.

 

[derrickgyn]

Everyday at lunchtime i'll make a trip down to the school gym to stretch and do some soft tissue work. Schedule as follows:

1) rumble roller: quad 3min, VMO 3min - 12min
2) rumble roller: tspine extension - 3min
3) groin stretch - 4min
4) anterior hip release with band 4min - 8min
5) static hip flexor stretch on box 3min - 6min
6) piriformis stretch 4min - 8min

Total: 41min

 

[galapogos]

Everyday at lunchtime i'll make a trip down to the school gym to stretch and do some soft tissue work. Schedule as follows:

1) rumble roller: quad 3min, VMO 3min - 12min
2) rumble roller: tspine extension - 3min
3) groin stretch - 4min
4) anterior hip release with band 4min - 8min
5) static hip flexor stretch on box 3min - 6min
6) piriformis stretch 4min - 8min

Total: 41min

Nice work. This is even more hardcore than your lifting logs.

 

[derrickgyn]

Nice work. This is even more hardcore than your lifting logs.

Haha thanks. My work is extremely desk bound so im seated from 8-6 everyday. I don't need the lunch break since i pack food and i can eat in 5mins. Might as well work on my mobility since the gym is literally downstairs from where i'm stationed. While sitting down i also like to do the seated piriformis stretch and voodoo floss the crap out of my calves and knees.

 

[derrickgyn]

08/04/14
Flat bench press (2s pause, no hand off)
105kg*3/3/3/3/3
Overhead press
65kg*5 70kg*5 75kg*5
Weighted pullups
79.7kg+25kg*6/6/6
HS Chest supported rows
70kg*8/8/8
Pec deck
26kg*20/20/20
Alt db curl
15kg*12

Chop chop. Rest 3mins+ for the first 3 compounds, move at a quicker pace for the rest. Bench was good. Finally got the hang of benching with leg drive, and it has made a TREMENDOUS difference in the power I get to apply to the bar. All this while I was missing out benching "normally".

PR for overhead presses! A good 75*5 after benching. Almost lost balance on the 5th rep resulting in me having to grind like crazy.

Bodyweight still dropping...time to up the cals again. Having 4 solid meals and 2 shake+nut meals a day. On the bright side I feel and look better. A fellow forummer that i met at the peak of my bulk remarked that I looked like the michelin man and he was right. Hah.

 

[derrickgyn]

09/04/14
Back squat
120kg*1 140kg*1 160kg*1 170kg*1 (barely parallel)
120kg*6/6/6/6
Seated bent over db rear delt flyes
10kg*20/20/20
Cable rear delt flyes
3.75kg*12/12/12
Machine rear delt flyes
26kg*15/15

Looks like the foam rolling and static stretching is paying big dividends. I hit a very explosive 140kg today. Not bad considering what a grind it was. ROM was easily attained, compared to the recent weeks where i was stiff as a log. Hit a good 160, but 170 might've been a little high.

VMO and quad feeling weak in general. I think it has got to do with the fact that i've been aggressively foam rolling with a hard rumble roller, i actually get soreness from the SMFR..

In other news, my SBD knee sleeves are here. Apparently they are the best in the market for raw powerlifting, so i can't wait to try them on saturday.

 

[derrickgyn]

11/04/14
Flat bench press TNG
90kg*3 95kg*5/5/5/5/5
Seated dumbbell press
30kg*8/8/8 (PR)
Wide grip pull up
10/10/8+2
Chest supported row
60kg*12/12/10

Bench press felt easy, but i'm going to stick to what i've planned and not be overzealous in my approach. PR on db presses. Sweet. Set up and all on my own too.

Can't wait to squat tmr.

 

[derrickgyn]

12/04/14
Back squat
120kg*1 140kg*1 160kg*1 170kg*1 175kg*1*
112.5kg*8/8/8
Back extensions
+10kg*15/15/15

Good depth for 170 and 175 caught on video. Used my SBD knee sleeves. Really helped with the pain i was having. Damn gassed from the 112.5*3*8...

 

[derrickgyn]

13/04/14
A1 Dips
80kg+40kg*6/6/6/8
A2 Close supinated grip pulldown
175lbs*6/6/6/8
B1 Overhead rope extension
21.25kg*10/10/10/15
B2 Incline bench dumbbell curl
9kg*10/10/10/15
Ez bar curl
30kg*10/10/10
Standing calf raise (2s stretch/flex)
100kg*11/11/11/10
Seated calf raise (4s stretch/flex)
40kg*11/11/11/12+10s isohold

Yay 2plate dips for repzzz

 

[derrickgyn]

15/04/14
Flat bench press (1s pause, no hand off)
110kg*3/3/3/3/3
Overhead press
70kg*5 75kg*5 80kg*3 (failed 4th)
Weighted pull up
79.5kg+30kg*6/5/5
Chest supported row
75kg*8/8/8
Rope cable curl
18.75kg*12/12/12
Pec deck
33kg*15 40kg*15/

PR on flat bench. Got a pretty smooth 110 for 5x3 all comp paused. Personal best was a 110 paused without leg drive, done after heavy inclines, and without training the lift.

Pretty sure i got 120 in the bag now. Now for 130....

 

[derrickgyn]

16/04/14
Back squat
120kg*1 140kg*1 160kg*1 170kg*1/1
125kg*6/6/6/6
Paused beltless squat
100kg*3/3/3/3/3

Also power "clean"-ed 80 LOL. Clean and press 60x10 for the lulz.

 

[derrickgyn]

110 paused bench.

 

[galapogos]

Private video leh.

 

[derrickgyn]

Alamak. Edited.

 

[derrickgyn]

18/04/14
Flat bench press
100kg*5/5/5/5/5
Seated db press
30kg*10/9/6
Wide grip pull up
10/10/10
Seated cable row
79kg*12/12/12
Lying leg curl
30kg*12 36kg*12 43kg*12
Donkey calf raises (4s hold)
+80kg*12/12/12/20

PR on db press i guess. Good set of 10 and 9, but last set just crashed lol

 

[derrickgyn]

19/04/14
Back squat
Paused: 140kg*1 160kg*1
170kg*1 180kg*1
117.5kg*8/8/8 (good speed!!)
Snatch grip RDL
60kg*12/12/12

Chop chop. 160 felt good. Solid pause on 140. Smooth 170. F**k it let's go for 180 LOL. Upper back rounded tho. Managed to muscle it up.

 

[derrickgyn]

 

[dj_flame]

Dat SMU PR aura.

 

[stoneblackdragon]

Wa smu got how many racks ah

 

[dj_flame]

2.

But mostly always has 1 rack empty.

and we have 3 20kg bars that fully rotate. Good for squats / pulls / oly lifts (but no platform...so can't go that heavy on the snatch or cnj)