View Full Version : Derek's Mass Gain Manifesto and Milestone Log

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Arden Cogar Jr.
04-17-2008, 09:55 AM
Sweet. Gotta love hot Donna.

Derek Simonds
04-18-2008, 06:01 AM
Friday April 18

Workout while getting ready for my Keys trip. Loading the boat can be done in a met-con type fashion.

Basically I got a whole lot of nothing serious accomplished.

OH Shrugs

I am going to throw in some dips and pullups at work and then it is off to Naples, FL for Jr's meet.

I was dreaming of fresh tuna sashimi last night. Oh I can't wait.

Arden Cogar Jr.
04-18-2008, 08:39 AM
Friday April 18

Workout while getting ready for my Keys trip. Loading the boat can be done in a met-con type fashion.

Basically I got a whole lot of nothing serious accomplished.

OH Shrugs

I am going to throw in some dips and pullups at work and then it is off to Naples, FL for Jr's meet.

I was dreaming of fresh tuna sashimi last night. Oh I can't wait.

Festive feed and enjoy the trip. Sounds like you're going to have fun.

All the best,

Derek Simonds
04-24-2008, 03:55 AM
I am Back!

So much to post I will get it on later today. Man I almost fell off the first page of training logs. It is great to see so many people tracking their progress on here.

Allen Yeh
04-24-2008, 04:09 AM
I am Back!

So much to post I will get it on later today. Man I almost fell off the first page of training logs. It is great to see so many people tracking their progress on here.


I almost called you yesterday with a few Power Training questions. Then I thought...that would just be way too much a fitness geeky conversation!

My question was: Have you done the Complex training? I was thinking about adding it in today with the full body workout. It's on page 270?

Derek Simonds
04-25-2008, 04:12 AM
Call me any time Allen. I think that geeky fitness questions are probably part of my daily conversations with the rest of the world. :D

Derek Simonds
04-25-2008, 04:13 AM
Wednesday April 23

KB Work and Sprints

10 per arm C&P
50 M Sprint
10 per arm Snatch
50 M Sprint
10 per arm Swing
50 M Sprint

All with a 16KG KB. I didn't want to hurt myself by doing to much my last day in the keys. I will post a picture later today.

Derek Simonds
04-25-2008, 04:15 AM
Thursday April 24

Absolutely exhausted from all the travel and fun I have been having the last two weekends.

OHS 65 X 5, 95 X 5 X 3
DL 95 X 5, 185 X 5, 265 X 3 X 4

Press 45 X 5, 95 X 5 X 4
P/U 7,7,7,c7,c7

Not enough time this morning, struggled with getting out of bed on time.

Derek Simonds
04-25-2008, 04:19 AM
Friday April 27

BS 95 X 5, 135 X 5, 155 X 5, 185 X 3 X 4, 205 X 1

Shrug 65 LB DB X 10 X 3
HCurl 30 LB DB X 8 X 3

Bench 135 X 5, 170 X 5 X 3
BB Row 115 X 6 X 4

Once again struggled with 5:30 so I was short on time. I am doing absolutely nothing this weekend including not drinking daddy pops. My body needs some recovery.

I am going to post a some pictures later today.

Leo Soubbotine
04-25-2008, 06:04 AM
Are you coming to CF Evo tomorrow and lifting?

Derek Simonds
04-26-2008, 02:52 PM
Saturday April 27

Clean the garage warm up

SN 61 Power X 3, 61 X 3, 81 X 3, 95 X 3 X 3, 115 X 1 X 3

C&J 115 X 3, 135 X 3, 155 X 1

Out of time.

Derek Simonds
04-27-2008, 05:12 PM
Sunday April 27

DL 155 X 5, 225 X 3, 275 X 3 X 4, 295 X 1 X 3

Bench 135 X 5, 170 X 5 X 4
BB Row 135 X 5 X 4

DL Really really is feeling good. I can feel it tonight in my back but man I keep moving forward. All my pressing elements feel so much stronger as well.

Huge corporate meeting this week starting Monday evening. I am going to workout Monday morning, Wed morning and hopefully Thursday morning.

Derek Simonds
04-28-2008, 04:11 AM
Monday April 28


Squat 45 X 5, 95 X 5, 135 X 5, 165 X 3, 190 X 3 X 4
Shrug 65 LB DB X 12 X 4

P/U 7, 7, 7, 7C, 7C
Press 105 X 5 X 2, 105 X 4 X 2

RDL 195 X 5 X 3
Curl 25 LB DB X 10 X 3

As good as the pressing felt yesterday it felt tough today. I am amazed at what is happening with my squat and DL. The 190 was challenging but not hard, if that makes sense. I am definitely getting stronger in the legs. I am going to finish this week and rotate back to hypertrophy for the next 3 weeks.

Derek Simonds
05-02-2008, 03:41 AM
Wednesday April 30


SN 61 X 4, 81 X 4, 95 X 4

B/E + 10 X 10
S/U X 25
Plank X 45 Seconds
2 Rounds

I wasn't going to workout today but my wife wanted to get up and work out so I just kind of putzed around.

Derek Simonds
05-02-2008, 03:44 AM
Thursday May 1

Foam Rolling

Incline Bench 40 X 5, 50 X 5, 65 X 5 X 4
Shrug 65 X 10 X 4
DB Row 65 X 5 X 4

Squat 45 X 5, 95 X 5, 135 X 5, 155 X 3, 195 X 3 X 4
Hammer Curl 30 LB DB X 10 X 3

I really can't believe what I am squatting right now. I am using the high bar back squat and going all the way into a2a.

Derek Simonds
05-02-2008, 03:47 AM
Friday May 2

Foam Rolling

Press 45 X 10, 65 X 5, 95 X 5 X 4
P/U 7, + 35 X 1 X 3, + 35 C X 1 X 2, 7 C

DL 135 X 5, 225 X 3, 285 X 3 X 3, 305 X 1

The DL's were a little harder today. No 10 LB Jumps next week. Last day of my corporate meeting. I am toast. I have been presenting for 6 - 8 hours a day all week. All I have to do is make it through 2 hours this morning. Yeah :D

Derek Simonds
05-05-2008, 03:52 AM
Saturday May 3

I thought I had complete and total rest, but I didn't.

First day back at BJJ. All levels class that focused on using X- Guard for sweeps and submissions. I didn't stay and grapple as I am trying to ease back into it.

Sunday May 4

Swam 100 M's at the redneck resort and it felt great. I need to get swimming back in the plan.

Practiced Transitions with my sister for 1 hour in the 93 degree FL sun at 3:00. That was a riot. I got on my gear and we did everything from visualazation of the swim start all the way through the leaving T2. We got her total time down from over 4 minutes the first time to 2:24 the last time. I do miss triathlon. I don't miss the skinny thing that I had going on.

Derek Simonds
05-05-2008, 03:56 AM
Monday May 5

Back to Hypertrophy for three weeks then 1 week off.

HPC 45 X 3, 95 X 3, 115 X 3, 125 X 3 X 3

FS 95 X 7 (Don't ask), 135 X 10, 135 X 8 X 2, 135 X 6

Bench 135 X 10, X 8 X 2, X 6
DB Row 45 X 10 X 8 X 2, X 6
B/E + 10 LB's X 10 X 3, X 6

Russian Twist X 20 X 2
Plank X 30 X 2

Just couldn't muster up the energy to do P/U's today. I will hit them hard Wed and Fri. Here is the revised schedule for the next three weeks. Well as best as I can do based on my travel.

Monday AM: Hypertrophy
Monday PM: BJJ Fundamentals and Advanced

Tuesday: Off

Wednesday AM: Hypertrophy

Thursday PM: MMA and No Gi

Friday AM: Hypertrophy

Saturday AM: BJJ All Levels plus grappling

Sunday: OFF

The only concern I have is the Thursday night to Friday morning workouts. That one might be too touugh. I will see how that goes this week. The BJJ schedule is coordinated with Jr's gymnastics. That way I am not gone when the kids are at home. As Gant said so well I reserve the right to change this totally at any time, I also reserve the right to try and catch some classes during the day.

Derek Simonds
05-06-2008, 06:23 AM
Monday May 5 PM

Somehow I missed out on one of my favorite holidays of the year. Dang it! Oh well the Corona will still be cold this weekend.

BJJ Fundamentals

Nothing new here some good drills on scissors sweeps, and scissor sweep setup to armbar. We also drilled basic gi choke from the mount. My knee seems to be holding up fabulously.

Finished the evening with a 70 minute massage from my beautiful and talented wife. She is in the inbetween stages of having finished her certification but is waiting on the state for her LMT testing. She doesn't want to lose any of her techniques so I get massages for a while, YEAH. To help her grow her business she is giving away massages to people in the community and then handing them a 10% off coupon for when she opens her doors in June / July. We will see how the redemption process goes but so far looks to be a good pre=opening marketing strategy.

Derek Simonds
05-07-2008, 04:56 AM
Wednesday May 7

Some B W/U

Hang Jump Shrug 95 X 5, 135 X 3, 155 X 3 X 2, 185 X 3 X 2

OHS 80 X 9, 80 X 8 X 2, 80 X 6
Press 80 X 10, 80 X 8 X 2, 80 X 6

P/U 8, 7, 7, 6C, 4C
GM 95 X 10, 95 X 8 X 2, 95 X 6

HJS NP with weight, thumbs were screaming from the hook grip by the end.
OHS felt really good except my right knee got really tight on the first set. Don't know why, no pain just a weird tightness throughout the entire joint. That is why I stopped at 9. The remainder of the sets were fine/
Press my shoulders are still extraordinarily sore. I think it is an adaptation process in my joints / ligaments as it isn't really muscle soreness.

Derek Simonds
05-09-2008, 04:02 AM
Thursday May 8

MMA: They really should just call this fight conditioning. We do MMA but I think the whole goal of the class is to see if they can crush us. Started with a ton of Met-Con. We did our normal 5 minute warm-up then moved into the craziness.

After warmup we moved directly into takedown drills. I mentioned in the post about MMA that I wanted to work on my takedowns. Well I got that opportunity. We did singles for 5 minutes, then singles across the gym for 2 minutes then paired up and 1 guy stood by the wall and the other guy sprinted to the other sided touched the wall then sprinted back for the single against the wall.

We then moved into a circuit with 2 guys, you started on the heavy bag hitting it with the guy behind the bag shooting in for singles, you had to defend with a sprawl. This was 1 minute then switch positions. Next You moved to the bag on the floor and sat on it in the mount and punched and threw elbows away all while your partner tried to knock you off, same deal 1 minute then change position. Then we went to sprawl ball. You stood about 15 feet apart and threw a 12 lb med ball at each other, caught it and sprawled. We did that for 2 minutes then rotated back to the heavy bag. Lots of fun.

After all of that we moved into the cage and worked standup against the fence. I got to be the example for our instructor. Nothing like getting your head slammed into the fence to get you ready for the drill.

Last couple of drills were all about working from the guard, throwing punches, controlling the biceps, moving your opponent into the fence, passing the guard at the fence and using side control.

NO GI: Lots of fun. Rich was leading warmups and I told him hey man I am already nice and warm lets not get to silly. Did a bunch of back and forth drills on armbars and sweeps.

This was my first night back grappling since 1/30. It was amazing. My brain was clear and I was able to get several subs in the first match. I did have brain lock in the last match. I ended up on top in north-south and got my legs wrapped around the guys head with one arm out. Fabio saw this and started yelling at me for the triangle. I couldn't figure out how to do it. Then he yells attack the arm because I am now sitting on the dudes head and he can't go anywhere. I just looked at the arm and was like ok now what. Fabio then yelled keylock, uhm ok I threaded my arm through his arm backwards so that didn't work. Well I wasn't going to let such a dominant position go to waste so I slapped a wrist lock on the dude for a submission. Very funny.

I was so, so, so happy with my conditioning. There wasn't a single time that I was out of gas and that absolutely amazed me. I haven't been doing any met-con at all in the last 3 months and when I was working from the guard my legs felt incredible. All I can say is strength is the absolute equator.

Derek Simonds
05-09-2008, 04:05 AM
Friday May 9


S Pull 95 X 3, 135 X 3, 155 X 3 X 3

BS 95 X 7, 145 X 10 , 8, 8, 6
HC 30 DB X 10 X 3

IDBP 45 DB X 10, 8, 8, 6
DBR 45 DB X 10,8, 8, 8

Well my heart rate went right back to where it was last night after the BS's. Everything felt great. I was a lot tired so I broke today into 2 days and will do the other half Saturday before BJJ. No way I was doing DL's this morning.

Gant Grimes
05-09-2008, 07:14 AM
Awesome return to the mat!

Derek Simonds
05-10-2008, 05:28 AM
Saturday May 10

Yeah Deadlifts!


PS 61 X 3
S 61 X 3, 81 X 3, 95 X 3 X 2, 105 X 3

DL 135 X 10, 225 X 8 X 2, 225 X 6

P/U 8, 8, 6
Jerk 105 X 5 X 3

I was going to C&J but my legs and arms are pretty toasted so I got a little snatch action in then skipped over to just some light tecnique jerks. P/U's felt amazingly strong. I was going to go for more but my neighbor came over and we started talking about the magic game. No more lifting after that.

BJJ at 11:30.

Derek Simonds
05-10-2008, 11:20 AM
Saturday May 10

BJJ Fundamentals

I took my daughter to class with me today. It is so good to be back in the gym. Our academy is two levels, I throw on my gi pants and rashguard and we go upstairs cause I hear a bunch of the guys I know. I walk in they are training no gi, and everybody says hello to my daughter and then the first guy I shake hands with pulls me down and tries to put me into his guard. I love that kind of camraderie. Rafae tells me how much he has missed training with me and we roll for a couple of minutes.

I head back downstairs for the class get my daughter situated and start class. We worked a takedown from a failed uchi mata (sp) where you straighten your hook leg, drive into them with your chest and grab their opposite leg and take em down.

We worked two guard passes from the open guard and one where you grab both knees do the traditional move and when they try to shrimp away you spin over the top of them into an almost mount. The other one was with the knee up and you reach under your knee and grab their belt, stand up and spin over top of them taking their back.

Both are very dynamic and loads of fun.

After class was over Laney and I grappled. She tapped me out twice with a RNC to cheers from everyone there.

The kids are off to the grandparents and wifey and I are meeting friends for a JSL scavenger hunt. I doubt that we will have too much adult bevarages today. ;)

Think fast thoughts for my sister she is racing the womens only triathlon at Disney tomorrow morning and she has a real shot at winning her age group!

Derek Simonds
05-12-2008, 04:04 AM
Danskin Disney Triathlon Update

Not only did she win her age group she finished 6th overall out of I think 1164 women!

My brother in law was torqued that she didn't get any hardware. They gave out gift certificates instead. He was ready to start building a trophy room for her.

Here are the results from the race.


Her transition times were awesome. I feel good about that as we worked hard on them last weekend. I can't take any credit for her times as she did them.

Derek Simonds
05-12-2008, 04:07 AM
Monday May 10

Man I had a hard time getting out of bed today. I feel like I am fighting something. I haven't felt quite right for several days.


Muscle Snatch 61 X 3, 71 X 3 X 2, 81 X 3

OHS 85 X 10, 8, 8, 6

BP 145 X 10, 8, 8, 6
BB Row 85 X 10, 8, 8, 6

Muscle Snatch is probably my least favorite Olympic assistance lifts. No problems at the weights I did. BB Row was way too light I need to increase that by at least 15 pounds next time. OHS's are progressing I want to get them to at least 100 for rx'ed reps before the end of this cycle.

Allen Yeh
05-12-2008, 04:44 AM
Danskin Disney Triathlon Update

Not only did she win her age group she finished 6th overall out of I think 1200 women!

My brother in law was torqued that she didn't get any hardware. They gave out gift certificates instead. He was ready to start building a trophy room for her.

Sweet! 6/1200 is awesome.

Allen Yeh
05-13-2008, 03:48 AM
How did Mothers day end up going?

Derek Simonds
05-14-2008, 04:08 AM
Monday May 12

BJJ Fundamentals and Advanced 2:30 hours

Worked a lot of different positions, since I didn't write this right away I have forgotten a lot of the details. The highlight for me was trapping an arm in side control and spinning around into an armbar. I use side control extensively in my game and I find myself in this position a ton. It happens mainly when the bottom person does a kind of bear hug with one arm under and one arm over. The best part was I was training with another blue and we were drilling the move and when we started grappling we were about halfway through and he sticks his arm through and realizes when I lock it up that this was the move we were just practicing. We both got a chuckle out of it.

I also grappled with a dude that was out of control. He was smaller than me but strong as an ox and crazy. I ended up with a bruised nose, a huge cut / rub burn in my eyebrow and a big scratch under my eye. it was interesting because he moved so fast and so crazy you just neverr knew where he was going to be.

Derek Simonds
05-14-2008, 04:11 AM
Wednesday May 14


HPS 45 X 3, 65 X 3, 85 X 3, 95 X 3 X 3

FS 95 X 7, 140 X 10, 8, 8, 6
B/E +15 10, 8, 8, 6

Press 45 X 5, 65 X 5, 85 X 10, 8, 8, 6
P/U 8, 8, 7, 6

The HPS were a little bit of a challenge. I feel uncomfortable dropping the weight back to my waist and going again. I drop the weight to the ground and pick it back up. Everything else was fine.

Derek Simonds
05-16-2008, 04:15 AM
Thursday May 15

MMA Or maybe I should just say takedown class. 1 hour of takedowns and sprawls that is pretty much all we did. Holy snikeys that will kick your arse.

The drill that crushed me was you stood in the middle of two guys the guy on the left had a kick pad, the guy on the right had focus mits. You had to sprint left and put a thigh level kick on the pads, turn, sprint right left right cross jabs then shoot in for the single. All that fun for 2:00 straight. When you were done with the 2:00 you immediately ran back to the leg pads and threw double thigh kicks switching sides every 2 kicks for 30 seconds. This was the first time in a long time that I have had that burning feeling in the back of my throat during class. I did push it as hard as I could. The last 2:00 minutes of class were sprawl ball and shadow boxing, yeah.

I needed to get home so couldn't stay for no-gi which is probably good as my knee is super tender from all the takedowns and sprawls. Ice for 2 20 minute sessions is the rx'ed treatment.

Derek Simonds
05-16-2008, 04:19 AM
Friday May 16


HPC 45 X 3, 95 X 3, 115 X 3 X 2, 125 X 3, 135 X 3
BS 115 X 5, 155 X 10, 8, 8, 6

DB Incline 45 X 10, 55 X 8, 8, 6
Shrug 45 X 10, 55 X 8, 8, 6
BB Row 115 X 10, 8, 8, 6

Squats were more challenging today, so were the BB Rows. Next week I will go to 165 for the squats and see how I do. The HPC probably needed to be 135 across.

Derek Simonds
05-17-2008, 05:51 AM
Saturday May 17


DL 135 X 10, 185 X 5, 235 X 10, 8, 8, 6 PR!!!!!!!!!!!!!

Press 65 X 10, 8, 8, 6
P/U 7, 6, 5, 4

Well whatever I was fighting cold / virus is still hanging around. I feel good one day and crappy the next. Weird. My daughter is really feeling it. With the progress I have been making on DL and Squats I didn't want to miss today. The DL's felt solid. Therre is no way around the fact that this is a PR. I have never DL'ed that much for that many reps ever.

Yesterday at work our senior programmer walks into my office suite with these gigantic boxing gloves and starts talking some smack to me. So I grab my mma gloves and say all righty lets get it on. He doesn't think that is fair so he says give me the little gloves and you take the big ones. I do and we start messing around. Little did I know but Lindsay in advertising has her camera and starts video taping us. About half way through the video you will see me turn and look at the camera and realize that she is taping us.

I am in the blue shirt with the humongous gloves. The best lick I got on him was right when she started taping. He is falling backwards into the wall as she started.


It really is a good thing when you can have fun at work.

Allen Yeh
05-17-2008, 07:45 AM

Leo Soubbotine
05-17-2008, 12:18 PM
That was funny as hell! :D

Derek Simonds
05-18-2008, 05:26 AM
Saturday May 17 PM

BJJ All Levels. Worked one of my favorite open / butterfly sweeps the turn the wheel sweep. Grappled with one of the white belts after class for 20 minutes and focused on 1 submission at a time. I picked a sub and went after it from whatever position we ended up in. I was able to hit what I call the big three, armbar, triangle and RNC each from a different position. I also used a gi choke from side control that we learned in class that day.


Well I have figured out why Leo can weigh 225 Plus and I can only maintain 188 - 195 LB's. Here is Leo's plate at dinner


Here is my plate at dinner


Now I know they don't look that different but Leo's has 4 steaks an ear of corn and whole sweet potato on it! Yes that would be 2.5 LB's of char grilled happiness.

Allen Yeh
05-18-2008, 05:58 AM
Connor wanted to wathc your boxing video over and over and over again.

Leo Soubbotine
05-19-2008, 03:55 PM
Thanks for having us over Derek! It was fun, especially the Rockstar!

Garrett Smith
05-19-2008, 04:28 PM
You ever going to make it out Tucson way again?

Gant Grimes
05-19-2008, 06:54 PM
Well I have figured out why Leo can weigh 225 Plus and I can only maintain 188 - 195 LB's. Here is Leo's plate at dinner

And he still looks thin. Now I understand why he eats so much. That frame can hold another 15-20 pounds of lean mass.

Derek Simonds
05-20-2008, 04:25 AM
Monday May 19

BJJ 1/2 Fundamentals / Advanced

Man work can just get in the way of fun can't it. Advanced was fun worked double takedown, and an escape from North / South.

During grappling I somehow drew the heavyweight card for the evening. I didn't roll with anyone under 215. First guy claimed he was 225 I still think he is at least 235. Ended up in half guard which for me is usually just a brief pause before they get side or mount. I was able to maintain the position but he attacked my arm with a kimura and I tapped. Restarted and I just went on the attack and played as close to my normal game as possible. I was able to transition to side control, then 100 Kilo but had to transition back to side before I could go for any subs. Next guy was 215 of the leanest muscle in the academy. He played college and was on the practice squad for the raiders. We started leaning up against each other with our heads. That really isn't the right way to go at him.

He bulldoged past me trying to get to side and it ended up with me playing defense as quickly as possible just to avoid getting crushed. I transitioned trough half guard and he got the mount. That was fun. He definitely was the aggressor the whole time.

Last guy was another 235 easy. I was able to get to side control and I used the gi choke from Saturday for a tap. We restarted and somehow I was able to end up in side control again. This time I used his gi for the choke. It was the one where you pass the tail of their gi under the shoulder to your hand then bring it up and around the neck for the choke.

Being crushed and dominated by the first two guys really made me think about what we have talked about. Strength is a huge advantage. I couldn't hold any defensive position with the first two guys to get to a transition as they could just straigthen their leg or arms before I could move. I also realized that besides the instructors I am one of the few guys in the gym my size. We have a lot of bigger guys and a whole bunch that are smaller then me.

I am really really sore this morning in the lower back from trying to upa.

Derek Simonds
05-20-2008, 04:28 AM
Tuesday May 20


PS 45 X 3, 75 X 3, 95 X 3 X 4

OHS 45 X 7, 75 X 5, 95 X 3, 5, 5, 5
Bench 135 X 5, 155 X 5 X 3
DB Row 50 X 5 X 4

The OHS felt light in the legs but my torso was struggling. My lower back really felt the load and I was taking huge breaths trying to stabilize. I decided on discretion before injury and went half volume this morning.

If I feel the same way tomorrow this might become a recovery week.

Leo Soubbotine
05-20-2008, 11:29 AM
Once we grow to the point that I can take off @ 5 pm every day - I'll start training with Team Florida under Danny and my weight will go up to 250-260.
For now while I'm CFing - anything over 225 just feels too heavy as skinny as that makes me look.

Great for squatting and deadlifting till the burpees and muscle ups come around.

240-250 would pretty much be a perfect weight for me though.

Derek Simonds
05-21-2008, 04:10 AM
240-250 would pretty much be a perfect weight for me though.

At that weight I would be frightened of you :eek:

Derek Simonds
05-21-2008, 04:13 AM
Wednesday May 21

D W/U I warmed up for a long time this morning

HPC 45 X3, 95 X 3, 135 X 3 X 3, 145 X 3

FS 135 X 5 X 4
BE +15 X 5 X 4

Press 75 X 6 X 4
P/U 4 X 4

Still just really sore. I looked at the calendar and this is going to be a half volume week on the weights. After this week I will have 3 weeks of heavy lifting then I head to the Keys for summer vacation with the family. During that time no lifting at all. The first week of June I am going to start prepping for the Baldwin Park Triathlon. 3 days of Tri and 3 days of strength. Depending on recovery I might have to make it 2 days of strength we will see how it goes.

Derek Simonds
05-22-2008, 07:04 AM
Thursday May 22

BJJ Private with the wizard.

I am really focusing on position then submission without muscling the technique. Brian told me that is the major thing I need to work on is not using my strength (which I find to be lacking but that is another topic) to make the move.

Today I wanted to focus on the armbar from side and 100 Kilo. When their arm is north of your head with your north arm grab your own gi collar block hip with south arm, move to 69 plant your same side foot and lift up on their arm so that you can get in close with the foot, squeeze the knees together and place your other arm on your elbow, lean back and tap.

From grip atama label on arm control, shrimp hips back slightly pull bottom leg back and push shin into armpit with toes up against their back. When you do this you have all your weight on them. outside leg goes long and slides back up against their tricep to prevent escape and you grab your own hip for the elbow lock.

This is a variant of the step over elbow lock I love. From the step over variant I also worked a gi choke using a straight arm and a setup to kimura.
This is absolutely deadly. You go for the choke and try it for a couple of seconds if you aren't getting the tap go back to 100K weight for a couple of seconds and go for it again with the expectation that they will try and use their outside arm to push against your leg as you step over their head. Anticipate this and as soon as they move their arm grab it with your opposite side hand and voila kimura.

I also learned how to do the kimura from the arm on the south side of the head in side control. Really too much information but a great class.

Derek Simonds
05-23-2008, 06:52 AM
Thursday May 22 PM

MMA I am really liking what we are doing with MMA. Loud music lots of conditioning and an assortment of skill work. Out of everything last night I learned a valuable escape from mount where you bump them forward, wrap your arms around the back of their thighs then bump again while bridging to one side for the escape. I liked this tech a lot and am confident that I can apply it in a match. We finished with timed rounds of mount versus escape. Guy on top can hit and submit, guy on bottom can sweep or escape. As soon as either one happens reset and go again. Lots of fun!

NO-GI We worked armbar to omoplata to armbar. Pretty dang good transitions from each. The omoplata to armbar variant I had never seen before, basically when they roll out of the omoplata to escape you grab the trapped wrist and then squeeze your calf to hammy squishing their arm and you bring your other leg up close and squeeze tight, lean back and armbar. I don't really use the omoplata in my game but I could see that this armbar variant could happen from other positions. In grappling I focused on what I learned in my private and was able to catch an armbar on a wrestler in transition because he had his north arm on the north side of my head. And I caught another guy with a kimura because he had his north arm on the south side of my head. Last match of the night was with Rich and he had a lady watching him so I told him hey don't crush me since you have someone watching you tonight. It was a very active roll with multiple multiple transitions and we finished with me in side control unable to get any limbs to attack. All in all just a fantastic night. I was able to apply what I learned and my energy levels were spot on.

If anyone wants any clarity on the north north / north south arm thingy let me know as this was the single best coaching point I have ever recieved on armbar vs kimura.

Derek Simonds
05-23-2008, 06:55 AM
Friday May 23

Sea Doo W/U I was working on the Sea-Doo's while warming up.

BS 45 X5 , 95 X 5, 135 X 5 X 4
DL 135 X 5, 185 X 5 X 4

Incline 45 X 8 X 4
P/U 4 X 4

Very tired but a good tired. Not sickly just tired like I trained grappling, MMA and BJJ for over three hours yesterday.

Leo Soubbotine
05-23-2008, 11:37 AM
Have you ever heard/watched Daniel Tosh's comedy?

Derek Simonds
05-23-2008, 12:49 PM
I just took a 3 minute break and watched a youtube video. He seems to be pretty darn funny.

Leo Soubbotine
05-23-2008, 02:53 PM
He has a piece "Money can't buy happiness? Buys a jet ski! Have you ever seen anyone frown on a jet ski?"

Derek Simonds
05-26-2008, 02:32 PM
Just got back from the lake and besides putting 170 dollars in gas in the jet skis there wasn't any frowns at all. Laney kneeboarded all by herself like a champ. My neighbors brought up their 3 year old and we took her out on a tube with her mom.

I have to agree with him lot's of smiles all the way around on the Jet Skis.

Derek Simonds
05-26-2008, 03:47 PM
Monday May 26

Unload the truck W/U

Press 45 X 10, 65 X 5, 95 X 5 X 4
P/U 5, +35 X 1 X 5

Incline 45 X 5, 50 X 5, 65 X 5 X 3
DBR 45 X 5, 50 X 5, 65 X 5 X 3

BSGDL 95 X 5, 135 X 5, 185 X 5 X 2

Just a real quick strength opener for the week. Needed more leg work but oh well it is what it is.

I did a WOD at the lake with 100 SU + 10 DU X 6 then a whole bunch of KB stuff. Nothing really fantastic just enough to get the blood flowing. My calves have been sore for the last two days and I couldn't figure out why. Definitely the jump rope.

Derek Simonds
05-27-2008, 04:29 PM
Tuesday May 27


Jump Rope bunch of S/U, Skips and 1 Legged Work

50 Burpees for Time: 3:44 I wanted to be under 3:30 for the first time attempting this. So I wasn't too far off. I am going to do this again and go all out all the way through with no pacing.

50 KB C&J switching hands every 5 reps with 1 pood bell. This wasn't overly taxing so I am not sure if I should be going faster. I plan on working this on an increasing system of reps on a per week basis.

Garrett Smith
05-27-2008, 05:30 PM
The GS KBers go for increasing time. Work up to 10 total minutes without setting it down, then start working on pacing. Seems to work for them!

I was told that counting reps messes with your head more than lasting a certain time (and not counting reps) does. After learning by doing at the CKT cert, I definitely agree.

Derek Simonds
05-29-2008, 04:17 AM
The GS KBers go for increasing time. Work up to 10 total minutes without setting it down, then start working on pacing. Seems to work for them!

I was told that counting reps messes with your head more than lasting a certain time (and not counting reps) does. After learning by doing at the CKT cert, I definitely agree.

I reread an article I posted a long time ago about long cycle and you are right on. I am going to switch to that immediately.

Derek Simonds
05-29-2008, 04:22 AM
Thursday May 29


Really short on time so...

C&J 65 X 3, 95 X 3 X 3, 115 X 2, 115 X 4, 115 X 3

BBR 115 X 5 X 3
P/U 5 X 3

I really tried kipping. I can kip 1 or 2 times and then I lose it. I also had a harder time holding on to the bar. I will continue to work it. I was going to do some DB Bench and my right shoulder didn't like them at all so I skipped it totally.

I got up at the normal time yesterday, 5:00 AM, hit the showers and flew to HSV for a meeting. It didn't really go the way I wanted. So I changed my flight and caught the night flight and was home by 10:00 PM. Long day but at least I could sleep in my own bed.

Derek Simonds
05-30-2008, 04:35 AM
Thursday May 29


No Gi

I will post the details later.

Derek Simonds
05-30-2008, 04:38 AM
Friday May 30


BS 45 X 5, 95 X 5, 135 X 5, 160 X 3, 185 X 3 X 3, 205, 215, 220

Shrug 50 X 8, 65 X 5, 5, 8

I feel like I am getting closer every workout to Dan John's OLAD (TM) program. Man oh man I am beat up from MMA and No-Gi and those stupid 50 burpees. One of the drills last night was pinning your opponent up against the cage and then punching while they tried to escape or submit. When your knuckles bounce off into the fence it sure makes a mess of your hand.

Leo Soubbotine
05-30-2008, 05:01 AM
I'm surprised you didn't punch through the fence!

Derek Simonds
05-31-2008, 07:11 AM
Saturday May 31

Triathlon training is a b. i. t. c. h! My sister called last night and asked if I wanted to swim today. Thought it might be a good idea since I am going to do the triathlon with Leo at the end of June.

First swim session in I don't know how long. Seriously probably 2 years. I have swam some lengths here and there but nothing structured.

W/U 100 Y's Breast
8 X 50 on the 1's, all laps were between 45 and 50 seconds

200 Y's 3:20 2 minutes rest
200 Y's 3:10 2 minutes rest

100 Y's 1:30 1 minute rest
100 Y's 1:24 rest (I believe that is a PR ladies and gents!)

Cool Down 150 Y's Breast

That was an absolutely amazing swim set. I felt really, really good in the pool. When I changed I started to realize how tired I was. Rushed home and threw on my shoes and ran with my sister, wife, daughter and dog. I got dog duty and she was wild with Laney on her bike and all of us running together so I got a push / pull workout in with the run. Nice quick run for me we ran 1.5 miles and headed back to the house.

A quick shower and we are off to the kids spring gymnastics show.

Garrett Smith
05-31-2008, 10:58 AM
Nice work.

I quit triathlons completely because of how much I loathed the swimming workouts. I may still do some short duathlons in the future for fun, on my fixie. That training is easy enough to fit into my weekly metcons...

Derek Simonds
06-01-2008, 10:49 AM
Sunday June 1

I had the need for DL's

135 X 5, 185 X 5, 225 X 5, 275 X 3 X 4

Bike Intervals. Tracy is off studying so I did this on the stationary trainer.

W/U 5 Minutes HR 130
Intervals X 4 1 Minute all out 1 Minute rest HR reached 165 major lactic acid in the quads
Cool Down 8 Minutes HR 130

As good as the swim and run felt yesterday the bike trashed me today. I have not done any repetitive motions for long periods of time (yes that would be endurance) and I felt lousy on the bike. Good news is I still have 27 training days left. DL's felt really good.

Derek Simonds
06-03-2008, 01:22 PM
Tuesday June 3

I am so far off my normal schedule it is sick. I have been up to at least midnight every night for the last 4 days. I have slept till 7:00 am at least so I haven't got too retarded. But my diet is lacking total quality calories. Still eating clean just not nearly enough. Way too much time in airplanes.

Finished a meeting in Fort Wayne and headed to the gym before heading to the airport.


HMC 45 X 5, 95 X 5, 115 X 3 X 4 it is always weird not dropping the weight

FS 45 X 5, 95 X 5, 135 X 5, 155 X 3, 185 X 2 X 3

Bench 45 X 10, 135 X 5 X 4
BB Row 135 X 5 X 4
BB Shrug 105 X 12 X 3
H Curl 25 X 10 X 3

Tried some kipping p/u's on the p/u bars that face straight out like how your hands would be on rings and was able to string 3 together. That is the best yet and I felt really solid on them. I will keep trying on that style of p/u bars.

Derek Simonds
06-05-2008, 12:21 PM
Wednesday June 4

A little jumping around, a dead ipod and rainy weather equals an indoor bike and treadmill session.

Recumbent Bike 20 Minutes Warm Up

Immediately transition to the treadmill

5 Minute Warm Up 5 MPH
2 Minute Intervals 8.0, 8.2, 8.4 and 8.6 followed by 1 Minute Rest
5 Minute Cool Down 5 MPH

A little stretching and off to breakfast.

Derek Simonds
06-06-2008, 04:24 AM
Friday June 6

Foam Rolling

HPS 45 X 5, 61 X 5, 81 X 3, 95 X 3 X 3

OHS 45 X 5, 75 X 3, 95 X 3, 105 X 3 X 2 (PR)

Press 45 X 5, 75 X 5, 95 X 5 X 3
P/U 5 X 5 All Glide Kips (PR for kipping)

I have really been working on the glide kip. I finally had a break through this morning. First set was like I had been doing it all my life. 2nd and 3rd were exactly the same, I was so excited I went and woke my son up to take some video. 4th and 5th set I was getting tired and they weren't nearly as good. But I have video. I will post it later today.

Thanks Leo!

Derek Simonds
06-06-2008, 02:13 PM
Friday June 6

BJJ 11:00 12:00

I was the uke today and when Fabio was teaching hip throws in ultra slow motion he held my torso as he threw my legs over, I wasn't as tight as I should have been and my ankle hit the ground with my body still in the air. End result man my knee hurts.

Worked scissor sweep and variants. Worked scissor sweep to defend guard pass to triangle. Oooh I like that one a lot!

Here is the video from my kipping P/U's this am.


Allen Yeh
06-06-2008, 08:01 PM
Nice. I like the blurb about waking up your son.

What finally made it click?

Derek Simonds
06-07-2008, 02:09 PM
Nice. I like the blurb about waking up your son.

What finally made it click?

Not really sure. I have been working the glide part for a while now and I have always been able to do one at a time. I think it was from Leo's video at the end he says watch how my legs stay out front until I am all the way down. That was a clue I could hold on to metally.

Derek Simonds
06-07-2008, 02:18 PM
Friday Evening

BJJ 6:30 to 7:30 Same class as earlier

Competition Class 7:30 to 8:45

This is another class where they are pushing the gas just like in MMA. It is all takedowns, sprawling, Dragging a partner by their gi pants stuff like that for at least 30 minutes then a couple of techniques. Our submission for the night was triangle off a leg sweep. The sweep was where someone plants a foot outside your legs and tries to stand up. You underhook the leg pull to your side so you can grab your gi collar and bridge your hips to take them over. You can use that to move right to mount. If they defend and get an arm down to protect against the bridge you switch immediately to a triangle.

We played monkey in the middle from standing for 1:30 rounds. Round could finish faster with a sub or 5 points. If it went the full 1:30 whoever was in the middle stayed.

I was able to get 3 takedowns cleanly and the 4th guy I was just a little winded when I shot for the double and he sprawled on me. I guess all this takdown practice is paying off. I also got 2 sub victories and 2 point victories out of my 4 times in the middle. After 4 guys you rotate out. I was SMOKED! Actually was close to puking I pushed it so hard.

That pretty much sealed the deal for me and I am going to register for the tourney July 12th.

Derek Simonds
06-07-2008, 02:26 PM
Saturday BJJ Private with Brian

After last night I found a hole in my game. I took the back in 2 matches one gave me enough points to win and the other was the last guy who I didn't takedown. I wanted to sub him and Marcio was yelling at me to finish the choke. I couldn't, so I asked Brian to work them with me.

We worked the regular gi choke from the back, gi choke where you bring your arm up and back and scissor down your choking arm and finally a choke where you hold their leg and make them fall sideways as you choke them. The last choke also setups up an awesome armbar.

It was just what I needed. I have a lot more confidence in my gi chokes now.

Derek Simonds
06-08-2008, 10:31 AM
Sunday June 8

Working on my grip so 6 X 2 Gi Collar Mountain Climber P/U's

Sprint Intervals: 5 Minute warm up at slow run pace. 6 Intervals at a hard pace for 2 minutes followed by 1 minute rest. 4 Minute slow jog cool down. 27 minutes total time. I forgot my knee was hurt until the 3rd interval and then it started hurting. I ran through it and am icing throughout the day.

Cleaned the garage, hitting the shower and taking the family swimming at moms house. We are going to have a seafood mega meal tonight with my sisters and their families.

Derek Simonds
06-11-2008, 08:27 AM
Monday June 9th

BJJ Fundamentals 1 Hour
BJJ Advanced 1:30 Hour Grappled with Brian the black belt who trains me in privates for 2 rounds and he absolutely schooled me. Yep it sure does the ego good to get the floor mopped with you every so often. Interestingly enough we had a breakthrough in our communication. He has been telling me not to use my strength and I just couldn't grasp exactly what he meant. What he was telling me was to be strong when I am doing a technique but not to just blindy push and use my strength when there is no reason to.

Derek Simonds
06-11-2008, 08:57 AM
Tuesday June 10th

Worked out with Leo. I have named this WOD death by intervals. I liked it a lot. There were 5 stations in a FGB format with 30 seconds of work followed by 30 seconds of rest for 3 rounds. So you could say it was a power biased FGB style WOD. The stations were:

100 LB DB DL's (using 2 50 LB'ers)
20 Med Ball S/U's
20 LB Med Ball Thrusters
Double Under's or Shuttle Runs for the rest of the guys

I started with Thrusters so my rotation looked like this

TH 17, 15, 15
DU's 23, 12, 16
Row 14, 13, 13
DB DL's 13, 13, 13
SU's 16, 17, 17

I am slow at D/U's but am getting better. I was very consistent all the way through, and that was without pacing so I am pleased with the reps. I pushed pretty hard and since Gant wasn't able to make it I was able to take the top spot for the day. :D

I have been doing really good with PWO feeding and I didn't end up getting any food in me for about an hour after the workout and I started getting tunnel vision. That sucks. But a nice meal and a lot of water and I was good to go.

Leo Soubbotine
06-12-2008, 03:51 PM
This Sat @ 10 am - we'll have the Weightlifting Class, WOD and affiliate gathering right after.

If you can make it with Jr - come on out for the 10 am fun.

Plus I'll make everyone do burpees for warmup and video it - to bring good carma to Casey B and Natalie W. at the Olympics this summer!

Derek Simonds
06-13-2008, 06:51 AM
Wednesday and Thursday no training! I guess I needed some rest. I started to workout Wednesday morning but got called back into the house and never was able to get back to it.

Flew to Columbus got delayed made it to my hotel finally out on the north side of town and they had given away my room. First time in 8 years of traveling that happened. Needless to say I was tired and ornery but maintained my cool while asking what they were going to do about the fact I had no place to rest. Ended up at some local joint up the street that was ok.

Thursday did everything in reverse. Got up went to work and flew home. I was exhausted last night and finally crashed around 11:00. My diet and recovery are suffering right now and I can tell. I am fighting some type of cold and I am the only one I know that is, so my body must be telling me something.

Derek Simonds
06-13-2008, 07:00 AM
Friday June 13

As per the last post I am feeling beat down. Got up at 5:55 this morning and hit the garage. Lots of stretching and mobility stuff trying to get awake. Threw in some shoulder work and got down to the WOD.

Plate Halo's 10 LB's X 12 each direction
Standing unweighted Y's really trying to pull the shoulders down at the bottom and work through full extension at the top

1 W/U Round of

45 LB FS
135 LB DL
20 LB DB Neutral Grip Press
3 P/U's

3 Rounds no rest with 1 minute rest between rounds

135 LB FS X 10
185 LB DL X 10
30 LB DB Neutral Grip Press X 10
2 Gi Grip Mountain Climber P/U, 3 P/U, 2 Mixed Grip P/U, 2 C/U

RD 1 3:23
RD 2 3:45
RD 3 4:08

On the way home from the airport last night I did some heavy sets of grip training and my forearms were fried. I really started to notice in the second round. By the 3rd round I could feel the bar slipping away on my DL's but I didn't stop. My last round of P/U's I was regripping every rep.

Heart rate was way up and I was sweating pretty good. I am going to start tracking my weight and BF% from my scale every day so I have a good idea of where I am in preparation for the tourney. I am shooting for a leaned out weight of 184. I have to weigh in less than 190 with my gi.

W 189.8
BF 9.7%

Derek Simonds
06-15-2008, 05:45 AM
Saturday June 14

First thing in the morning
W 187.5 LB's
BF 10.0%

Trained with Leo and the gang. Did a lot of O/Lift W/U's but was running out of time before the heavy stuff. Monique timed me as I did some long cycle KB work. 5 minutes switching hands every 8 reps with a 16 KG KB. Ended up with 66 reps in 5 minutes so a little more than 12 reps per minute.

My wife put on a clinic in the WOD, I forget which one it was but it was 5 rounds of 400 M run and 15 squats. She finished in 8:45. I don't think I could have beat her today. Smoking fast!

It is always fun hanging with the gang at Crossfit Evolution.

BJJ all levels

We had three tryouts today so Fabio asked for me to work with one of the tryouts. We worked armbar and two types of choke off of the same takedown. The takedown is the one where you come across like you are going to do a single but spin up and take the back and trip them.

Very good class and lots of usable stuff. I only had time to roll once before we left. I rolled with a guy that weighs exactly what I weigh. He has a very active guard and I was having trouble passing and maintaining position. His movements were strong. I was pressuring him the whole time but just wasn't getting to where I wanted. Ended up with him in my closed guard and he broke it and reached for my leg and I went for the triangle. Couldn't get it closed but used it for a sweep and was on top in a kind of fat man / triangle mount and saw his arm sitting there looking perfect. I hooked it with my elbow and sat into the armbar and just applied it nice and slow for the tap.

My wife and kids were there and got to see me grapple so that was way cool for a pre-fathers day present.

Derek Simonds
06-17-2008, 08:12 AM
Monday June 16

Traveled to NJ for meetings all day. Wrapped up and felt like I was run over with a truck. The cold and fighting has taken the first two rounds. I am going to need a knock out in round 3 for a victory.

At a Hampton Inn and they have DB's up to 50 LB's Nice! Nothing too ambitous.

5 Minutes on the stationary bike

4 Rounds
50 LB DB SLDL X 12
25 LB DB Curl X 11

Renegade man makers's with 30 LB DB's 6 X 4

4 Rounds
50 LB DB Shrug X 12
30 LB DB Press X 8

Push Up Plus 12 X 2

Nice sweat and a little mobility back to the room for sleep.

Derek Simonds
06-21-2008, 09:29 AM
Tuesday June 17 through Thursday June 19

All hotel workouts with DB's I threw the kitchen sink at it this week. The cold I was fighting turned into a sinus infection but I am recovering.

I rode the stationary bike every day starting at 10 minutes and working up to 24 minutes of intervals.

Some things I did:

Clapping Pushups
Handstand Holds
Overhead Situps
Clean and Jerks
DB Rows
Renegade Man Makers
High Pulls
A Few Tricep Extensions

Literally I did about every kind of DB exercise I could think of. I didn't do them all the same day but did them in circuits throughout the week. I didn't write it down each day just went with whatever I felt like.

Thursday was special as it was my wife and mine 9 Year Wedding Anniversary. I worked in NJ Thursday morning and flew home. When I got home my wife had the whole evening planned out and it was fantastic.


Derek Simonds
06-21-2008, 09:34 AM
Friday June 20

2 Rounds for W/U with lighter weights then

4 Rounds for time with one minute rest between

115 LB's Jerk X 5
4 Gi Grip P/U's
B/E's +10 LB's
185 DL X 5
OH S/U + 20 LB MB
3 Ring Dips chest to knuckles

Right around 3:30 each round. Nothing too difficult but it was a good little circuit. I am going to add ring dips in at least twice a week. Leo highlighted a glaring weakness in my ring dips.

3 X 12 PushUps Plus

Derek Simonds
06-21-2008, 09:37 AM
Saturday June 21

Up at the lake with the family.

Played tennis for warm up

4 Rounds

5 tuck sit P/U's
12 Push Up Plus

Swimming and Jet Ski riding with the kids. Got rained out and that is why I am updating my log.

When it stops raining (maybe later today) I am going to do some long cycle KB work. Goal is 10 minutes of C&J with arm switches every 8 reps.

Derek Simonds
06-22-2008, 02:10 PM
Sunday June 22

Never got around to the KB stuff yesterday. Ended up pulling the kids kneeboarding for the remainder of the evening. Once it started towards dark we headed back up to the trailer and roasted some flesh over an open flame. Uhmmm.

Decided not to do anything today. Well that isn't true exactly ;) but no lifting anyway. Had another great day on the lake and the weather held the whole day. Kneeboarded up until 1:30 than worked around the trailer to get everything ready to head home.

Derek Simonds
06-24-2008, 06:25 AM
Monday June 23

185.8 LB's and 9.9% BF

BJJ Fundamentals: Great class with 3 tryouts. I was the demo dummy for the class. We worked a single leg takedown, to sprawl, to taking the back to RNC.

BJJ Advanced: We worked a throw that I have a hard time with where you lift their arm arm have a low grip on the gi, flip your arm under their armpit up to your wrist, drop your level and throw. Being tall I was having a hard time getting under their armpit to making the throw.

We worked a great defensive position where your opponent tries to stack pass and you stiff arm the hip, scissor your hips and get your lower leg across their belly and upper leg over their head. From there grab the opposite side gi pants to prevent them from passing to the other side. This leads right into a sweep and knee on belly.

Rolled three times with three different fellows. First time the guy I was going with cramped up major and I had to help him off the mat. Charlie Horses suck! The next two times I worked a guard pass into side control, lost side into half and then moved into mount. From mount I was able to secure a gi choke in one match and an armbar in the other. I was really working for a keylock but could never get it and the guy gave me his arm three times before I used the armbar. The armbar from the mount is so fast it is silly.

Really good class and I didn't push to hard so recovery today should be good.

Goal for the week is to train Thursday MMA and No Gi, Friday competition class during the day and Saturday all levels. Then next week I am going to train every day.

Derek Simonds
06-24-2008, 06:26 AM
Tuesday June 24

184.6 LB's 10.0% BF that is pre poop post pee. I am at the weight I need for the tourney now I need to maintain for the next 18 days.

The Zone Diet is amazing. Hard but amazing.

Derek Simonds
06-25-2008, 06:20 AM
Wednesday June 25

Lots of Shoulder pre-hab; halo's, y's, swings all kinds of movements.

I wanted to do the Crossfit Evolution WOD this morning. It was:

5 Rounds for time of

400 M Sprint
20 Ring Push Ups
10 Pistols (5 each leg)

I did 1 round and my knee was just too sensitive to the running to keep going. 1 round was 3:42. I liked this and will do it as soon as my knee feels normal. So I rotated into some push and pull stuff.

45 LB's Press X 10, 5 P/U's
65 LB's Press X 10 X 4, 5 X 4 P/U's

185 LB's DL 10 X 3

I just don't have that much energy right now. I have dropped the weight pretty quickly and am wondering if I need to up my fat slightly to help compensate. Recovery was quick and everything felt great.

Derek Simonds
06-26-2008, 10:39 AM
Thursday June 26

185.4 LB's 8.6% BF, PPPP, I ate a lot of food yesterday but it was super clean so I thought I would weigh in a little heavier. I am ok at this weight. I want to get a new gi for the tourney. If I am going to I need to order now. So I can determine how much my gi weighs.

I am such a wuss. I wanted to do FGB but wimped out this morning. I woke up pre-alarm at 5:15 and headed downstairs to get my groove on.

Really focused on mobility and shoulder pre-hab. I spent at least 20 minutes warming up.

High / Low Walks X 6 50 M's 16 KG High, 24 KG Low switch arms every 50

Squat 45 X 10, 95 X 5 X 5 my knee is starting to feel better, it still has that twitch in it when I am deep. So one day of light reps to see how she holds up.

2 Rounds of
row 500 M's
5 Dips
5 Push Ups
Less than 5:00 minutes, just lost track of the time but it was shorter than 5.

I did some other stuff but nothing really important. Training tonight yeah!

Allen Yeh
06-26-2008, 11:26 AM
I dread FGB.

Leo Soubbotine
06-26-2008, 01:14 PM
FGB is boring.

Gant Grimes
06-26-2008, 02:30 PM
184.6 LB's 10.0% BF.

We're almost identical. I have another couple pounds and 1%. How tall are you?

Leo Soubbotine
06-26-2008, 02:55 PM
I think he's about 6-6'1.

Derek Simonds
06-27-2008, 09:14 AM
Movie break:

Chick Hearn: He's 6'5", with the afro, 6'9". Four Million dollars a year sure..but he's worth every penny. Fletch, he defines grace under pressure

OK back.

6' 1.5" at the doctors office bare feet. Gant That is one of the reasons I have been following your workout log with so much interest. I had read that we were similar in size. I do have orangutan arms, I wear a 17 / 37 or a 17 1/2 / 37 depending on the cut of the dress shirt. Makes it really tough to get suits. 44 long coat and 32 pants don't come off the rack. And when you get them tailored they have to take in so much material the back pockets in up touching. Last three suits I bought I went with separates.

Gant Grimes
06-27-2008, 09:50 AM
Damn, I'm 5'10.

You don't have to worry about length when you rip the sleeves off your sport coats.

Derek Simonds
06-27-2008, 11:02 AM
Thursday June 26

MMA: As usual a ton of conditioning done in a circuit. Highlight of the class was at the end I was paired with a big ole 41 year old guy who was on his 3rd class. I salute him for getting in there. Fabio says grapple with punches to the body. I ask my partner have you ever grappled? Nope. So I say lets just start with you in my guard and you can work to get out and give me some easy punches to the body. After about a minute of him just laying there I got bored and started going for subs real nice and easy like. I pulled out a kimura, triangle, armbar and a RNC in the next couple of minutes. After I let the RNC go he just gets up and says that was the best ever, I have been watching UFC for years and now I know that stuff really works. He was totally jacked and said man I can't wait until next.

NoGi: Worked a couple of variants of an open guard sweep where you thread your leg through and make them fall. We also used a takedown that rolled right into a calf crush. Nasty I tell ya. Had three solid rolls. Utilized an arm triangle, a triangle and an armbar for submissions. First ever arm triangle in a real match and it was even on a guy more experienced then I am. I locked in the arm triangle then went to knee on belly and transitioned to the other side for the pressure. I was full of energy and just pushed it all three matches. I tried for kimuras in all three matches but just couldn't pull one off. It did set up the other subs though.

Derek Simonds
06-27-2008, 11:07 AM
Damn, I'm 5'10.

You don't have to worry about length when you rip the sleeves off your sport coats.

That is a good look for me, the sophisticated orangutan. Maybe I will get lucky and find this guys tailor.


Leo Soubbotine
06-29-2008, 07:29 AM
You're slightly more good looking, Derek!

I decided to tear down one of the walls in our gym and redo the monkey bars a whole different way which is a lot easier to weld (but a bit more pain to take apart :D ) Is there a chance I can borrow your sawzall sometime next week?

And another thing - we'll be having Danny Camargo coach our WL classes 1-2 days/wk. Every wednesday night and every other saturday (he's also a cop, so he has to work every other sat).
it's starting anywhere from next week to a couple of weeks!

I'm pumped since I'll be participating too once he gets a hang of it!

Allen Yeh
06-29-2008, 08:21 AM
You're slightly more good looking, Derek!

But hairier.

Derek Simonds
06-30-2008, 08:09 AM
You're slightly more good looking, Derek!

I decided to tear down one of the walls in our gym and redo the monkey bars a whole different way which is a lot easier to weld (but a bit more pain to take apart :D ) Is there a chance I can borrow your sawzall sometime next week?

And another thing - we'll be having Danny Camargo coach our WL classes 1-2 days/wk. Every wednesday night and every other saturday (he's also a cop, so he has to work every other sat).
it's starting anywhere from next week to a couple of weeks!

I'm pumped since I'll be participating too once he gets a hang of it!

Wow that is awesome. I can't wait to get over for some great coaching. I will bring you the sawzall tomorrow.

Derek Simonds
06-30-2008, 08:10 AM
But hairier.

That is why God invented clippers.......

Derek Simonds
06-30-2008, 08:18 AM
Friday June 27th

Some goofy stuff in the garage in the morning. My wife went off to a woman's retreat in Atlanta so I had the pleasure of hanging with the kids all weekend.

Saturday June 28th

BJJ with Fabio working on tournament scoring and strategy. Covered a bunch of little details for my open guard and closed guard and really focused on how to transition and what my strategy needs to be for the points. Never having been in a points tourney I feel like I need to get a game plan.

A good friend of mine called and they were in town at Universal so the kids and I went over there after training and stayed there till the park closed. Man that is a lot of walking. The kids were great the weather held and everybody had a fantastic time.

Sunday June 29th

The kids had so much fun we went back and met my friends at their hotel and hung out by the pool all day. I played three games of beach volleyball and man I can feel it in my calves. We finished the day with dinner at Emeril's and the only thing I have to say is don't expect large portions or a small check. Something about the law of inverse proportions dictates this. Great meal to wrap up a really incredible weekend.

The kids and I rode this ride to get wet. We were successful.


Leo Soubbotine
06-30-2008, 08:33 AM
Looking good!

http://www.youtube.com/watch?v=PMSeeh6rmUI - Danny on the clean

Allen Yeh
07-01-2008, 07:44 AM
Nice pic.

How far are you from all Disney/Universal/Sea World? I ask because right now it looks like Hunter is going to be granted a wish from Make-A-Wish. He asked for a trip to Disney, at the initial visit the volunteers told us that it would be for a week long trip with passes to all the parks. We'd be staying at Give Kids the World or something like that. I'm not sure on the timeframe as it is somewhat dependent on his upcoming visit to the Chiari Institute in a few weeks. They will do some scans and recommend surgery or not at this time.

I'd love to meet up at least once at one of those parks if you and the family are availible when we come down.

Derek Simonds
07-01-2008, 08:35 AM
It is exactly one hour from my house to the parks. The kids and I have at least one more day of park hopper passes for Disney left this year. Just let me know when you will be here and I will schedule the time off.

If you can sneak off one night we can get a session in at Leo's place. They are only about 30 minutes from the parks. It would be a good time.

Of course I am as sore after two days at the parks as I am from most of my workouts.

Derek Simonds
07-01-2008, 08:38 AM
Monday June 30

Private with Fabio: Continued on the techniques we were working last time. I am having great success with the open guard stuff and am learning a different style game that I think will work with my body type. We ended the session with 15 minutes of grappling and he said I am ready for the tourney. Hopefully he is sincere.

Fundamentals: Worked some more open guard stuff and ran through a ton of drills. I was toast so headed home. I think I am getting close to overtraining / underrecovering. My heart rate took a while to get back to normal even after I got in bed last night. Two more days of hard training then I am off the mat for a week before the tourney. I need it as I have so many little bumps, bruises and sore spots.

Derek Simonds
07-01-2008, 11:10 AM
Tuesday July 1 (Where has the year gone?)

Competition Class: All positional drills. I definitely am not a good half guard player that is what I found out today. I pushed as hard as I could. Only grappled once and had to get back to work. I will be back after work for MMA and NoGi.

Allen Yeh
07-01-2008, 12:10 PM
I'll let you know when we figure out the schedule. Not sure about the training thing as I think my wife might be mad if I left the family to go workout as it is Hunter's wish week. I'll run it by her when it gets closer.

Derek Simonds
07-01-2008, 12:32 PM
Don't cross the wife whatever you do :D and make the week count for Hunter. I just was throwing it out there.

Derek Simonds
07-01-2008, 07:47 PM
Tuesday July 1

MMA: Fabio was on fire tonight we really pushed the gas the entire class. Worked a single leg takedown to waist control to takedown to side control where you grab their arm with your under hook and trap to the side of their head. This sets up all kinds of wickedness including a nice kimura and transition to mount if they defend. We ended with a sprawl brawl circle where the guy in the middle throws a 12 lb med ball to a someone in the circle then sprawls the person throws it back you catch and then sprawl again. So it ends up being two sprawls for every person. There was 12 people there and I did the whole circle in under 30 seconds. I was hustling. We got to the end and then Fabio yells everybody sprawls every time. Nice finish.

No Gi: Worked the same technique from the ground and built on it from above. In grappling the highlight of the night was I triangled one guy three times in 6 minutes. I was trying to play from the guard and he just kept giving me the triangle. I did get armbarred trying an open guard sweep and I lost his waist and slipped right into a nice armbar. I felt kind of dumb for that one but I was really trying to play some different positions so if I get out of position at the tourney I will be ok. Grappled 4 different 6 minute matches and still felt pretty good but my legs were toast. It is amazing what is required as far as static strength to maintain a good closed guard. Maybe that is why I don't play it that often I am too lazy. :D

One more day of BJJ maybe two and that is it before the tourney. I hope I am ready.

In the FWIW department i am trying to figure out how to ice my entire body at the same time. Holy Cow I am banged up. Already did both knees and am moving on to shoulders now.

Gant Grimes
07-01-2008, 09:50 PM
Tuesday July 1

MMA: Fabio was on fire tonight we really pushed the gas the entire class. Worked a single leg takedown to waist control to takedown to side control where you grab their arm with your under hook and trap to the side of their head. This sets up all kinds of wickedness including a nice kimura and transition to mount if they defend. We ended with a sprawl brawl circle where the guy in the middle throws a 12 lb med ball to a someone in the circle then sprawls the person throws it back you catch and then sprawl again. So it ends up being two sprawls for every person. There was 12 people there and I did the whole circle in under 30 seconds. I was hustling. We got to the end and then Fabio yells everybody sprawls every time. Nice finish.

No Gi: Worked the same technique from the ground and built on it from above. In grappling the highlight of the night was I triangled one guy three times in 6 minutes. I was trying to play from the guard and he just kept giving me the triangle. I did get armbarred trying an open guard sweep and I lost his waist and slipped right into a nice armbar. I felt kind of dumb for that one but I was really trying to play some different positions so if I get out of position at the tourney I will be ok. Grappled 4 different 6 minute matches and still felt pretty good but my legs were toast. It is amazing what is required as far as static strength to maintain a good closed guard. Maybe that is why I don't play it that often I am too lazy. :D

One more day of BJJ maybe two and that is it before the tourney. I hope I am ready.

In the FWIW department i am trying to figure out how to ice my entire body at the same time. Holy Cow I am banged up. Already did both knees and am moving on to shoulders now.

Looks like you're ramping it up. Good luck!

Allen Yeh
07-02-2008, 05:43 AM
So are we going to get to see video of this tourney and you getting your ass...I mean winning?

Derek Simonds
07-02-2008, 11:12 AM
Uhm what video, what tourney. My friends from Atlanta made me promise that even if I lost in the first round I would upload the video.

It's weird for me, everything I have ever done I have always gone in with some sort of expectation or thought on how I would do. Here I truly have no idea. So with that being said I have fallen back on what I would do when I was competing in triathlons. I set three levels of performance in a good, better best scenario so that I don't have unrealistic expectations or one loss ruins my experience at the tourney. Without further ado here are my current visions.

Good: I show up, meet a lot of people, compete in something that is new for me and have a great time without getting injured.

Better: I show up, compete well and end up winning some matches in gi or no gi divisions.

Best: I make it to the medals round in either gi or no gi.

Best Day Ever: I win a medal!

Any way it goes down there will be video.

Leo Soubbotine
07-02-2008, 03:16 PM
What time is the tournament (is there a link?)?

Derek Simonds
07-02-2008, 07:18 PM
www.floridabjj.org and click on events then the more information link. Leo I meant to come by your place today but got tied up in a meeting in Daytona and promptly forgot. I have all the tools in the car and will stop in tomorrow morning on the way to work.

July 2 Wednesday

BJJ Fundamentals: Worked same techniques from Monday

BJJ Advanced: Worked a great side control to knee on belly to baseball choke. If you can't get the choke from knee on belly rotate around and pin your shoulder to their chest to finish.

I wanted to leave it all on the mat tonight since this was it for me up to the tourney. I grappled with my nemesis Zach who dominated me position wise but never got a sub. I still would have lost the match on points though. I grappled with Rich and we had a lot of really good positional changes sweeps and escapes no subs and it would have been really close on points but I think I would have lost that one also. Next guy was a 205 lb'er white belt and I pushed it hard with an ezekiel choke from mount, an armbar from transition, a gi choke from guard (HOLY SHIZNITTY FIRST TIME EVER!!!!!) and a triangle to finish it up. He got perturbed after the third sub and tackled me. I thought ok it is all over. Nope Fabio says one more round boys. He points at me and one of the black belts and says work together. Donald then proceeded to continue my schooling this evening by making me play defense the entire freaking time. I had him in my closed guard for a minute before he broke it and I switched to open which didn't work so well. Uhm hello side control. But it gave me more time to practice my escapes.

When we got done Fabio grabbed me and told me that each round tonight was 7 minutes. So 4 rounds at 7 minutes per. What a way to finish.

All I have to say is hello vacation!

Derek Simonds
07-03-2008, 06:40 AM
Can you say poster boy for OVERTRAINING!

I am in so much pain this morning it is ridiculous. It took me 5 minutes to get out of the car this morning.

Allen Yeh
07-10-2008, 05:19 AM
I think I hurt my lower back today trying one of the CF Games WOD's.


Derek Simonds
07-10-2008, 05:22 AM
Well vacation is rapidly wrapping up. We were on the way back from the keys yesterday when the radiator decided to spring multiple leaks. That kind of sucks when you are towing a boat and it is 90 plus degrees.

We were planning on spending the night in Ft Lauderdale anyway, just wasn't planning on another $600 for a radiator. Oh well.

I spent most of my vacation in the water with the kids. We did a ton of snorkeling and they are getting pretty good at it. I ate two much and drank way too much so I am not exactly where I need to be for weight. I don't think I will have a problem making weight just need to be careful for the next 48 hours.

I got two really good workouts in at Founders Park in Islamorada FL. They had a fantastic fitness trail with a ton of plyo stuff around a great park. On Monday and Wednesday I ran 3 plus miles and did all the different fitness stations.

Definitely not a normal workout for me but really good fun.

On Tuesday I was doing pushups and squats at the house we were at and one of the kids wanted to know if I could do pushups with him on my back. He was 70 lb's and I racked out 10 with him on my back. So that started it for all the kids and I ended up doing squats and pushups with them on my back. The last set I had to put my wife on my back and show them I could do pushups with her. It was really funny. And yes I did the pushup with my wife on my back. 1 is all I did but it was all that was needed. :D

sarena kopciel
07-10-2008, 05:41 AM
On Tuesday I was doing pushups and squats at the house we were at and one of the kids wanted to know if I could do pushups with him on my back. He was 70 lb's and I racked out 10 with him on my back. So that started it for all the kids and I ended up doing squats and pushups with them on my back. The last set I had to put my wife on my back and show them I could do pushups with her. It was really funny. And yes I did the pushup with my wife on my back. 1 is all I did but it was all that was needed. :D

Sorry about the xtra money spent on the radiator but hey life does throw us curvebal;ls.

Oh and where's the pic of wife pushups? Would love to see that one!
Did she give a massage while you were at it too?

Derek Simonds
07-12-2008, 04:17 PM
Sorry about the xtra money spent on the radiator but hey life does throw us curvebal;ls.

Oh and where's the pic of wife pushups? Would love to see that one!
Did she give a massage while you were at it too?

Yep life is full of curveballs. The good news is nothing is worse the wear other than the wallet.

I did get a massage, it lasted for two hours and was phenomenal.

Derek Simonds
07-12-2008, 04:43 PM
Well Allen ask and ye shall receive. Short version, I won the Master's Blue Belt Division. It isn't the most exciting match ever but it is mine. :D


Thanks to a lot of people (specifically my BJJ coaches Brian and Fabio and my inspiration on the met-con and diet's Leo and Monique) I was able to win the masters blue belt division. I made my weight with a pound to spare. I ended up winning on points. Here is a breakdown.

I didn't expect it but my opponent pulled guard. I have been training on takedowns and planned on going for a takedown but he pulled guard quickly.

Once I was in his guard I started working for the pass. He went for a gi choke but I defended and continued working for the pass.

I got the pass we went to a scramble and I trapped his leg to keep from him getting away from me. He pulled into half guard and I worked from there into the mount.

Once in the mount I got into a high mount position and started attacking. I was having a hard time with the attacks because he was defending by keeping his arms by his neck the whole time. He was super strong and had huge arms and I couldn't move them at all. Someone in my corner was yelling to go to the armbar and I faked going for the keylock trying to get him to move away from the safe position.

He ended up rolling me with about 90 seconds left in the match. When he rolled me I cross grabbed a collar and started going hard after the gi choke. The first attempt at the choke was more stall then real submission attempt. The second time I sunk it in deep and you can see in the video how deep I got it.

After he posted his legs and was trying to get out of it I started turning up the heat because I knew this was the last match and we were down to the final few seconds. I thought I had him as his legs kind of gave out and his eyes were all screwed shut and then they called time.

And that would be the end of the match. I won 7 points and 2 advantages to nothing.

Wow! What an experience.

Leo Soubbotine
07-13-2008, 05:39 AM
Congratulations again!

Allen Yeh
07-13-2008, 07:27 AM
Nice! Congrats!

Derek Simonds
07-14-2008, 03:56 AM
Monday July 14


Plate Halo's 3 X 12 each way
Wall Slides 3 X 15

Squat 45 LB's X 5, 65 LB's X 5, 95 LB's X 5 X 3
DB Press 15LB's 12 X 3

5 Rounds for time

3 P/U's
5 16 KG KB Snatch each arm
10 Squats to Everlast Medicine Ball


I am going to slowly ease back into lifting this week. Good first workout.

Gant Grimes
07-14-2008, 03:08 PM
Nice job and congrats! Solid performance in the blue belt division; pretty damn good.

I thought you were technically better the entire match. He looks like the kinda guy that latches on early, wears out an opponent and goes for a cheap arm bar. I thought you were going to turn him early and end the match right there.

He didn't post well enough to get an arm bar on you. Once you slipped in for an X-choke, it was church. Well done, my friend.

Derek Simonds
07-14-2008, 07:36 PM
Thanks Gant. Do you have any video from your tourney I would love to see some of your throws.

Monday July 14 PM

BJJ Fundamentals: Worked with a college kid that was there on a trial. Normal stuff than mount escape and armbar from the mount. Good stuff.

BJJ Advanced: Spider guard, spider guard oh yeah. worked several different techniques from spider. First roll went right to spider and swept the guy with the sweep we just drilled. That is always fun. Worked a gi choke and then caught an armbar from the guard in the classic 5 steps. Rolled with another guy and had pretty much an exact replay of my match except he was very active with his arms and I caught an easy armbar while my foot was still in half guard. Last roll was with my buddy Tete, we worked some different positions and I really moved with what he was giving me and low and behold if his hand just didn't flop right above my chest and lay there screaming armbar. Once again I did the classic 5 step armbar. I had to do it. Solid class and I didn't push the gas too hard. Hard but not over the top. Fabio had a surprise for me when we lined up he called me up front and Marcio gave me my first stripe for my blue belt. Really felt good.

Nice and tired now and going to bed. 9 hours of sleep here I come.

Mark Bennett
07-15-2008, 04:22 AM
Nice job Derek, congrats! Looking really sharp.

Derek Simonds
07-16-2008, 04:50 AM
Wednesday July 16

D W/U I am really adding in as many pieces as I can remember each morning from Dr. G. Seems to be going well.

Wall slides 3 X 15
Plate Halos 10 LB Bumper 3 X 12 each way
Plate Raises to OH 10 LB Bumper 3 X 10

DL 45 X 5, 95 X 5, 135 X 5 X 3
DB Curl 15 LB DB 15 X 3

5 Rounds for time of
1:30 Row
5 Clapping Push Ups
3 Pull Ups

Forgot to start the clock but I know it took more than 7:30. Ended up with 1950 M's on the row. I was pushing for 2000 but fell short. Aargh. That was a smoker.

Derek Simonds
07-17-2008, 04:23 AM
Thursday July 17

Shoulder Dislocates

Wall Slides 2 X 15
Plate Halos 10 LB Bumper 2 X 12 Each Way
Plate Raises 10 LB Bumper 2 X 6
Truck Drivers 10 LB Bumper 6 Each Way, 12 Each Way

Snatch 45 X 3, 61 X 3 X 2, 71 X 3, 81 X 3

C&J 61 X 3, 81 X 3, 91 X 3 X 2

DB Incline Bench 25 X 12, 30 X 12 X 3
Shrug 40 X 12 X 3

My son got up early and came down and hung out with me most of the workout, so I spent more time talking then normal. More then normal means any I guess since I traditionally work out by myself. So I lost my since of pacing BUT thats ok, it was absolutely fantastic just to have him there with me with no other distractions and listen to all the things he had to tell me. I really try to make the garage a safe place to talk about anything and I pray that it continues forever.

Really good morning for me. And I forgot to mention that the O/Lifts while light felt really good.

Derek Simonds
07-18-2008, 07:53 AM
Thursday July 17

MMA: Fun class as always. Probably more fun as I really appreciate not getting punched in the face even more afterwards. Worked a lot from the clinch, clinch to bear hug, clinch to escape with elbows, punches and kick, clinch to double elbow lock and takedown. Just all kinds of variants. Pretty funny how much you use your abs in the clinch. Mine are quite sore this morning.

Finished with our usual sprawl ball. I am going to do 50 burpees for time tomorrow and I got to believe that it will be faster based on how many sprawls I have been doing lately.

Skipped No Gi and went home and hung with the family. Tracy picked up a honey baked ham and made from scratch mac and cheese. Oh My! Yes I did have two servings of mac and cheese. It was gooey, it was glorious it was a true treat.

Derek Simonds
07-19-2008, 06:50 AM
Saturday July 19

From Coach Rut. Some Terrible Thirties.

For time:
400M Run
30 Pull-ups
30 Box Jumps, 20 inches
30 DB swings, (55lbs/35lbs)
30 Push-ups
30 Barbell Hang Power cleans, (65 lbs/35lbs)
30 Burpees
30 Wall-ball shots (20lbs/12lbs)
30 Sit-ups
400M Run

24:43 Probably the hardest I have worked for that length of time in forever. I thought I could get under 20:00 but I got behind on the swings then the burpees and HPC's killed me. I spent the majority of time on the burpees and I was so far in the hole metabolically that the HPC's just seemed to take forever. I did sets of 10 but was gasping for air. The last run was slightly faster than a jog.


The hand prints are when I finally tried to get up and I was still soaked with sweat. NICE......

Derek Simonds
07-20-2008, 06:17 AM
After my morning workout we headed over to New Smyrna Beach to meet my sister and bro in law. They have a condo for the month of July on the ocean and they hosted their company picnic at the condo.

I spent the whole afternoon drinking, eating and surfing. I spent at least 3 hours surfing and am super sore today.

Here is the view from the balcony after the storms blew through in evening.


What a fantastic day. Jr surfed, Laney rode her boogie board and Tracy enjoyed the sun. Pretty darn nice. We spent the night so we are getting ready to head down now. Looks like another gorgeous day at the beach.

Allen Yeh
07-21-2008, 06:21 AM
Nice picture.

I remember you saying something to me about burpees being silly? Heh.

BTW I don't think I ever replied about the Make-a-Wish thing, we are going to be shooting for Thanksgiving or Christmas time frame now. As they are booked up at the hotel that Make-A-Wish has a deal with until the end of August.

Derek Simonds
07-23-2008, 08:10 AM
Wednesday July 23

Been a hectic week with work and travel. I am out in Denver (Westminster) CO for the next 3 days and got in late last night. Man I was zonked. Got up and headed over to the Westminster Rec Center. I have worked out there in the past and it was a really nice facility. When I got there the main free weight room was closed for remodeling. Man I hate that. The room they had only had a smith machine and some dumbells. Oh well adapt, overcome right?


25 LB Plate Halos 2 X 12
14 LB Med Ball Truck Drivers 12, 12, 15
14 LB Med Ball Dynamic Raises 12, 12, 15

Smith Machine BS Bar X 5, +50 X 5, + 95 X 5, + 145 X 5, + 155 X 5 X 3
DB Press 15 LB X 17 X 3

4 Rounds
5 P/U Narrow Neutral Grip
5 Dips
10 Decline S/U

The BS on the smith machine was significantly harder than I thought it would be. Either I am weaker then I thought, more tired or what I thought was going to be the real weight on the bar was wrong. Who knows I can't wait to get back to a real bar. Nice and quick. 45 minutes and out of the gym.

I forgot to mention that while traveling I basically ate my way around the country yesterday. Got up super early for a 7:00 flight to NJ. I wasn't going to eat until lunch but got to the airport and was starving so had a zone bar and a bag of mixed nuts. Had a big lunch with clients, a burrito at the airport waiting on my next flight, a salad and a hamburger patty on the plane, a trioplex protein bar, 4 courtesy slices of monterrey jack cheese and an apple and finally a protein shake before I went to bed. Wow.

Leo Soubbotine
07-23-2008, 08:15 AM
Are you going to be home this weekend - I want to get your tools back to you :D

I had the guy weld in me some pullups bars - it's awesome!

Derek Simonds
07-24-2008, 07:55 AM
Wednesday July 23 PM

20 minutes recumbant bike intervals

Foam Rolling

30 swiss ball sit ups

3 rounds
20 LB DB curls X 15
30 sec plank
45 LB DB shrug X 15

30 swiss ball sit ups

Derek Simonds
07-24-2008, 08:52 AM
Thursday July 24

Really short on time this morning so hit it quick and hard.


Lunge 5 each leg BW, 25 LB DB's, 40 LB DB's X 3
DB Incline Bench 20 LB DB's X 8, 30 LB DB's X 8 X 3

4 Rounds
5 hanging KTE's
8 Tricep Pressdowns 70 LB's
Something else which I have promptly forgotten

I plan on another workout this evening time permitting. I will throw in a couple of met-cons and a tabata interval of some type.

Derek Simonds
07-24-2008, 06:57 PM
Thursday July 24 PM

So I am bored and tired and on the wrong time zone and just generally all f'ed up. Whenever that happens I adopt the 2 a day strategy usually with a better gym but oh well go with what you got.

20 Minutes elliptical intervals (hard but nothing over the top) I read a book while ellipticalling so couldn't have been too hard.

DB Rows 35 LB X 10 X 3
Cable Twisting Crunches 70 LB X 30 X 3

Lots of foam rolling. I have never been at a hotel where the gym had a foam roller so I am making the most use out of it I can.

I wanted to do something physical just couldn't get amped up to met-con so basically just dicked around so I wasn't staring at my hotel room walls.

Derek Simonds
07-25-2008, 06:21 AM
Friday July 25


Run the rack Goblet Squats courtesy of DJ's article a while ago in MH
5 reps from 5 to 50 LB DB Goblet Squat

4 Rounds of
Some bastard child variant of DB GM's and SLDL's don't really know which one I was doing. 25 LB DB's X 5, 45 LB DB's X 5 X 3
Standing Straight Arm Cable Twists 10 Per Side
Side Planks 20 Seconds Per Side

Run the bottom rack DB Bench Press 30 to 50 LB DB's X 8 reps
Chin Ups X 5 X 5

It must be some unwritten rule of the universe that challenges arise at home when you are traveling. Tracy called last night when I was finishing at the seminar. The burb was overheated at the place she is moving into with her massage business. Well that is weird we just got a new radiator. No big deal it must be a bad connection at a hose or something simple. I walk her through how to get the cap off the radiator and fill it with fluid so she can drive it up to our mechanic. Problem not solved but handled. She calls me about a half hour later and says, I got the burb dropped off but when I got home it was 90 degrees inside the house. Uh Oh! I give my wife a ton of credit she had already got out the manual that came with the house and ran through all the troubleshooting for the AC. When she went outside the outside unit wasn't even operating. So I say hey honey it looks like you figured out what to get me for my B/day and AC service call. :)

Well I had an epiphany just a few minutes ago. I a person who lives a couple of feet below sea level was wondering why I was so tired this week. Then it came to me, I am in the mile high city.

Derek Simonds
07-26-2008, 10:51 AM
Saturday July 26

Brithday workout at Crossfit Evolution with Leo and Monique

3 Rounds of
400 M Run
30 Double Unders
15 95 LB Power Cleans

14:40 ish give or take a couple of seconds. Oh my son smoked me even after forgetting to do the last set of jump rope and power cleans and having to go back and do them again. I forgot to get the exact time. Not exactly fast today. I was super tired from traveling last night. I really liked the workout and my quads were burning when I got done.


Lots of really fun stuff but main gist was work X choke to armbar to omoplata to triangle. We worked all of those submissions individually and then added them together each time so that it was a progression. I am fairly weak at the omoplata but as a setup to the triangle it rocks.

I got a bunch of pictures but don't have time to edit them now.

Off to the beach for B-Day party!

Derek Simonds
07-29-2008, 08:48 AM
My eight year old nephew was the official cameraman for Saturday morning and he did a great job of catching the action.

Aftermath of Leo's easy workout from Saturday


Me applying an armbar to my training partner


Derek Simonds
07-29-2008, 08:53 AM
Monday July 28th

It is a little more difficult to train after a birthday weekend.

Open Mat
Rolled with a couple of guys in their 20's who have been practicing a ton. Rolled non stop except for changing partners for 45 minutes. Wow that was a lot of action. I really tried to do stuff that I don't normally attempt. I was able to work some pretty sweet half guard and butterfly guard sweeps. I played in half guard a bunch trying to work on getting out of the flattened out position. I wasn't able to get a real good half but could usually transition back to butterfly then closed.

worked scissor sweep and variants then scissor sweep to triangle which is one of my favorite setups. I can never get enough of that one.

Derek Simonds
07-30-2008, 04:17 AM
Wednesday July 30

Wall Slides X 12

BS 45 X 5, 85 X 5, 115 X 5 X 3 (way easier then I thought it would be)
Plate Halos 10 LB X 12 each way X 2
Plate Raises 10 LB X 12 X 2
Truck Drivers 10 LB X 12 X 2
DB Press 15 LB's X 20 X 3 (harder than I thought it would be)

Ring Dips X 5 X 3
P/U's X 5 X 3

BE's + 10 LB's X 10 X 3
Plank 35 Seconds X 3

3 Rounds of
7 X 28 KG KB Swings (took big momma out for a stroll today)
10 chest and nose to deck push ups
15 situps
4:06 Nothing over the top just a nice little finisher. I wanted to do some more met-con just out of time. Maybe tonight I will get in some sprints.

Allen Yeh
07-30-2008, 05:09 AM
Wait was it your birthday?

Derek Simonds
07-30-2008, 12:15 PM
Wait was it your birthday?

Sunday the big 38!

Allen Yeh
07-30-2008, 02:13 PM
Happy birthday! Sheesh some friend I am! I kept thinking it was someone else's birthday!

Derek Simonds
07-30-2008, 02:25 PM
No worries brother. I am sending you an email. I will be up your way in August.

Derek Simonds
07-31-2008, 06:08 AM
Thursday July 31

Olympic Lifting Yeah
This is only my second O/Lift session since screwing my knee up at the end of January.


HPS 45 X 3, HS 45 X 3, SN 61 X 3, 81 X 3, 95 X 3 X 2, 95 X 2
C&J 45 X 5, 95 X 3, 115 X 3, 131 X 3

For time

2 Rope P/U's alternating head to each side of the bar
30 16 KG KB SN switch hands at 15
2 Rope P/U's alternating head to each side of the bar
30 16 KG KB C&J switch hands at 15
2 Rope P/U's alternating head to each side of the bar
30 16 KG KB SN switch hands at 15
2 Rope P/U's alternating head to each side of the bar
30 16 KG KB C&J switching hands at 5 reps
2 Rope P/U's alternating head to each side of the bar

8:45 My grip is pretty fried and my lack of KB work was apparent based on the callouses that are on fire. I liked this one and will use it again. Next time take it to 40 reps per KB exercise and 3 reps on the p/u's

My snatch set felt good as far as speed and power my form felt like an epileptic duck. I was so all over the place on the last set of snatches I called it so I wouldn't get hurt. The C&J felt fairly solid all the way around. I could have got a little lower in the jerk but I will take what I got. I did the last rep of 131 like it was for a medal in the Olympics. I was that focused and excited. Oh the little things in life that make me happy.

Derek Simonds
07-31-2008, 06:55 PM
Thursday July 31 PM

MMA / Muay Thai

The Muay Thai instructor was sick so we had a combined class tonight. Fabio who has trained at Anderson Silva's gym in Brazil led us through one of their drills. Basically it was 3 minute rounds with one attack down the mat and a defense on the way back. We washed, rinsed and repeated the whole entire class. Last drill was back against the wall hands on your butt and your partner stood there and threw punches and all you can do is duck or bob. Finisher tonight was 30 situps while your partner punched you in the stomach.

Two things I am certain of.

1) I hate getting punched in the face
2) I suck at dodging punches to the face. I can block but man I suck at just dodging. The amount of leather I ate tonight was phenomenal.


Great class tonight worked the most basic knee in butt leg over guard pass to kimura. Lots of fun. My partner and I drilled a couple of sweeps while we were practicing. Rich and I grappled and I was really working the flow just felt good. I got to half guard from a pretty good sweep and then could not get my foot free. I thought I had an armbar even with the foot in but he rolled enough out that I had to give it up. He swept me right before time expired and I tried to use rubber guard. There is a lot to that position that I don't know.

Grappled with a younger guy that I have seen in class several times. We were on our knees and I had him in a solid muay that clinch and he tried to reach around my neck and punched me square in the face. Right under the nose. I could taste blood and it kind of pissed me off. So I took him down straight to mount and armbarred him. We started again and I passed his guard to side control and just buried my shoulder into his face. That was when I started to relax. I wasn't being mean I just wasn't going to let him be in a position to hit me again.

We get done and I politely tell him to please be aware of his hands and he finally realizes I have blood on my face and he starts apologizing like crazy. I ask him how long he has been grappling and the answer was not very long. So I suggest that we should probably just work on some passes for the remaining time which we did.

Derek Simonds
08-01-2008, 04:14 AM
Friday August 1

D W/U (wasn't as dynamic as usual)

DL 45 X 5, 135 X 5, 185 X 5 X 3
Incline DB Bench 20 X 8, 30 X 8, 40 X 8 X 3

Shrug 45 X 12 X 3
DB Curl 20 X 16 X 3

2 sets of 25 DU's My DU technique isn't exactly beautiful so I am adding this in as skill work. First set I managed to get the 25 DU's alternating with SU's without stopping. Second set not so much. Took 3 attempts to get to 25. Nice and quick this morning after a really hard session last night so I am good with where I am. I did not want to miss the DL's today. Next week 225.

Derek Simonds
08-02-2008, 10:34 AM
Friday August 1


Grappled with one of the instructors and pulled off this really sweep open guard pass and I thought I was totally in the clear but somehow he held on to pants leg and it prevented me from passing. When that happened it was like an AH HA moment for me. Marcio told us a while ago that we needed to always have the proper grips for control and I have been working on that. But this just put it in perspective. If you are controlling an arm and an opposite side leg it really makes it difficult for your opponent to pass or move dynamically.

Grappled with another guy, big fellow and I was really playing with open guard, working from butterfly, trying spider just playing. He tried to dive through with one of his knees and tattoo'ed me right in the middle of my forehead. Blood and a knot. Man it has been a rough week.

Class was good worked scissor sweep and all variants to triangle.

Headed out with my friends for guys night out to celebrate my bday last weekend since we couldn't all get together.

Derek Simonds
08-02-2008, 10:36 AM
Saturday August 2


Worked some really cool stand up guard passes and defenses. Main defense was squeezing your legs around their knees when they stand up and crossing their arms to initiate the sweep. Worked three variants of this and finished with a gi collar choke from mount, knee on belly and side control.

Derek Simonds
08-04-2008, 06:11 AM
Interestingly enough I had significant DOMS all day Sunday. I was having a hard time figuring out what it was from and then I realized it was from jumping to standing while in the guard. Saturday we were drilling that kind of pass and sweeps from that position for 45 minutes and I bet I jumped to standing a 100 times. Really sore at the top of the glutes and down the side of the leg.

Monday August 4


BS 45 X 5, 95 X 5, 135 X 5 X 5

Lunge 40 LB DB's X 5 X 3 (5 each leg alternating)
Press 20 LB DB's X 12 X 3

Ring Dips 5 X 3, 3
P/U's 5 X 3, 3

Planks 40 X 2
B/E's + 10 X 11 X 2

Everything went perfect right up to the end. My wife came down and made a request that got me a little flustered. I was on my last reps of my 2nd set of B/E's and apparently I wasn't paying as much attention as I should and here is the end result.


That was the third cut to my face in 4 days. Things come in threes so hopefully that is over.

Allen Yeh
08-04-2008, 06:15 AM
Did you hit your face on the floor?

Derek Simonds
08-04-2008, 08:15 AM
Long torso and short B/E machine equals full on face impact to the lower square stock of the unit. Caught it right on the freaking corner of the tubing and just split my head. Didn't even realize I was bleeding for a minute or two. Was on my last set of planks and I was trying to blow the sweat off my nose when I realized it was red not clear. Stupid and I have had a headache ever since.

Leo Soubbotine
08-04-2008, 08:20 AM
:D That's the kinds of things we do in florida. Heat and machoness = madness! :D

Derek Simonds
08-04-2008, 07:54 PM
Monday August 4 PM

BJJ Fundamentals

Worked a guard pass where you bring one leg up reach back take the leg place on your shoulder and stack and pass. Good pass for me. Worked a judo throw to armbar.

BJJ Advanced

Knee in the butt guard pass and a couple of derivatives. Grappled with one of the mma guys who has a fight august 23rd. I tried to push the gas as much as possible to help him get ready. We grappled for 7 minutes at a time and 4 seperate rounds. Lots of time on the mat tonight. I tried to play as much as I could in the open guard, really focusing on butterfly. I grappled with my instructor (got submitted when he rolled onto my arm and wrist locked me, that sucked), another blue belt who was 270 and 16 year old who was extraordinarly acrobatic. I caught a finger in the eye from the mma guy first round but other than that no blood tonight. Yeah me.

Leo Soubbotine
08-06-2008, 06:11 AM
How about going to Busch Gardens this Sunday?

Derek Simonds
08-06-2008, 06:20 AM
I will call you about Busch Gardens. I can't this weekend I have to go to Baltimore for work.

Derek Simonds
08-06-2008, 06:25 AM
Wednesday August 6

Eric Cressey's Foam Rolling

HPS 45 X 2 HS 45 X 2

S 61 X 4, 81 X 3, 91 X 3, 100 X 3

C&J 100 X 4, 120 X 3, 140 X 3

Shrug 45 LB DB's 12 X 3
Row 45 LB DB's 8 X 3

TGU S/U's 16 KG KB X 5 each side X 3
Butterfly Stretch X 15 seconds X 3
Straddle Stretch X 15 seconds X 3

The O/Lifts are coming along nicely. I am going to add another work set next week at the same weight or slightly higher.

Derek Simonds
08-07-2008, 06:23 AM
Thursday August 7

EC Foam Rolling

DL 45 X 5, 135 X 5, 185 X 5, 205 X 3 X 5
OHS 45 X 5, 65 X 4 X 5

Incline DB Bench 30 X 5, 40 X 5, 50 X 3 X 5
Dead Hang C/U 5 X 5

Side Planks 30 seconds per side X 3
DB Curl 20 LB DB's X 3 X 15

3 sets of 10 D/U's man I was retarded on these this morning. They just weren't happening so I bagged them rather then get overly frustrated.

Derek Simonds
08-07-2008, 06:44 AM
The boxing glove pictures started because I got home last night and Jr had on his Ross Training beanie and had his mouthpiece in running all around the house punching stuff. I also had Gant's new avatar on my brain and was laughing at how kids are. I asked him what he was doing and he told me getting ready for his fight. When that is I am not sure and didn't ask.

Laney working the scissor sweep to mount at her first BJJ class


Laney with her best pre-fight stare down


Derek Simonds
08-07-2008, 06:45 AM
Jr working the scissor sweep at his first BJJ class, he is the one on the bottom :)


Jr with his best pre-fight stare down.


Do you think that the kids had a good time at BJJ. Fabio is such a great instructor and he really enjoys working with the kids. The other two boys are my nephews.


Leo Soubbotine
08-07-2008, 08:05 AM
That's really cool!

Allen Yeh
08-07-2008, 08:06 AM

Derek Simonds
08-07-2008, 06:51 PM
This is a duplicate post from the fighting forum but I wanted to put it in my log for all my friends that just check here.

As promised. A day late but here is the video. My daughter wants a pink smilie so she gets one.


Derek Simonds
08-07-2008, 06:57 PM
Thursday August 7

MMA All stand up tonight. Pushed the gas as usual and worked jab, jab defense, counter punch then straight, straight defense, counter punch. Then we worked combos and defense plus counter, then finally straight punch to defense to kick to the belly. I took some really hard shots to the midsection tonight. I will be sore tomorrow.

No-Gi We have 7 guys from our MMA team on the card August 23rd. One of my friends has a suite for the fight so it will be fun to watch from there. We trained super hard tonight and Fabio ended up grappling all four rounds with a guy who is fighting so I yelled out all the instructions for the grappling rounds. One of the wrestlers grabbed me in a guillotine and I was never in danger but he was squeezing for all he had and when I finally got my head out he said uh oh now I have pissed you off. I laughed and returned the favor with an arm triangle from side control. I also got an armbar and triangle at the same time with another guy. Last match with an older guy who just started grappling and I just worked the flow with him. Nice 4 rounds.

Derek Simonds
08-09-2008, 07:28 AM
Saturday August 9

I had the best workout partner ever today. My daughter worked out with me the entire morning. So our warmup was really fun. We added a bunch of her gymnastics warmup stuff.


KB Cross walks 16 KG High, 24 KG Low 4 Trips 50 M's alternate hands each trip

Thrusters 45 X 5, 55 X 5, 65 X 5, 75 X 5, 85 X 5, 95 X 5 X 2

DB Bench 40 X 8, 50 X 8 X 2, 65 X 5
BW Row Holds Chest to Rings 20 seconds X 4 body in plank position

1 Round of Gant's madness from yesterday

10 BW DL (185 LB's)
10 28 KG KB Swings
10 Burpee P/U's

2:03 That was a lot better than I thought I would do. My problem was the burpees. My shoulder must have got aggravated from the bench or the thrusters, don't know which but it was a twaanging while doing the burpees. I will definitely do three rounds next week.

My daughter amazed me, she worked out the entire time just doing different things. She made her own WOD and wanted me to film it. Of course I obliged. We will edit it after BJJ. Off to the shower.

Derek Simonds
08-09-2008, 12:27 PM
Saturday August 9 BJJ

Worked on pulling half guard immediately into a sweep. I am always leary of half guard but if you move immediately into a sweep I can deal with it. I still think of half guard like BJ Penn says it is just half mount. Both sweeps were easy while your opponent was standing. First was shin to shin push and get an inside hook on opposite leg and push over. Second was to lock in half guard and pull down with grip on gi collar and lift leg.

From half guard we worked a nasty little pass. You block the bicep on the ground grab the belt and pop to standing with free leg while pushing the knee free. When your knee is free switch grip on bottom arm to sleeve and grab gi collar while driving your knuckles into their neck. As you put pressure on the neck pull your leg free and sit out like 100 Kilo.

Finished with a baseball choke variant where you use their gi to get the grips. Very effective. Need to practice it more as I was letting to much pressure up when I was making the grips and driving the arm across the neck.

Leo Soubbotine
08-11-2008, 04:20 AM
In response to that I want to see Jr get a MU!


Derek Simonds
08-11-2008, 03:44 PM
Very Cool. How bout Sr and Jr? We will work on it together as a team and shoot some video for fun along the way.

August 11 Monday AM

Got in late slept crappy and was woke up in the middle of the night by the front desk. Mr. Simonds we think the door is open on the car you are driving. Sleepy and slightly grumpy Mr. Simonds replies well shut it then.


BS 45 X 5, 95 X 5, 135 X 3 (Don't Know Why 3), 155 X 5 X 3

Lunge 45 LB DB's 5 X 3
Press 20 LB DB's 15 X 3

Neutral Grip P/U 5 X 5
Dip 5 X 5

Planks 3 X 45 seconds at least.


20 Minutes Recumbent Bike Level 7 Interval (just to get the heart pumping)

4 Rounds for time
10 Burpees
10 45 Degree Decline SU's
5:03 I thought I would be right at 4 minutes.

Leo Soubbotine
08-11-2008, 04:00 PM
If you're planning on getting one - then we need to eat some steak to get you stronger.
I'll be making a coaching tutorial on this and that plus heavy metcons at least once a week on that new blog.

And if you can - make sure Sun, Sept 14th is open for Busch Gardens trip!

I have to say - I'm beat today after all that time in the heat and sun.
Next time I'll buy me a food pass and enjoy the hell out of the Zambia Smoke House!

Derek Simonds
08-13-2008, 07:30 AM
Tuesday August 12

Dinner with Allen at Texas de Brazil in Fairfax. Now normally I wouldn't consider dinner a workout but you didn't see how much meet we ate. Really good to see Allen.

Wednesday August 13

No gym affiliate and limited equipment means innovative thinking. So a Michael'ish type of workout


5 minute warm up on treadmill
400 M run
50 Pushups chest to deck
400 M run
50 Decline Sit Ups
400 M run
50 45 Degree B/E's (that was a mistake to put them here)
400 M run
50 20 LB Fat DB rows

17:40 of work not including the warmup. I thought I would be under 17 but I was slowed down on the situps and B/E's.

DB Curls 20 LB X 17 X 3
DB Incline 30 LB X 12 X 3

Derek Simonds
08-13-2008, 03:27 PM
My wife has our horoscope on her yahoo page and it cracked me up. Here it is.

Leo (7/23-8/22)
The work you've been putting in at the gym is starting to pay off, but not everyone has been following your progress as closely as you think -- don't get upset if no one has noticed you lost a pound or gained some muscles. And whatever you do, don't brag about how healthy you are becoming -- especially right in front of a friend of yours who's about to lunge into an ice cream sundae! You have to be sensitive to the fact that not everyone will make the same kinds of choices that you have.

Leo Soubbotine
08-13-2008, 05:23 PM
Now what would be the odds of that? Coincidence?

What are you guys planning for this weekend?

Derek Simonds
08-14-2008, 04:14 AM
Just me and the kids. Tracy has a girls weekend and the kids and I are going to do something fun. Not sure what yet but it is the last weekend before school starts back for them. I will call you later today. I have a referral for you. Dude needs some serious help and is probably to close to me for me to be a good coach.

August 14 Thursday

EC Foam Rolling

HPS 45 X 4, HS 45 X 2
S 61 X 4, 81 X 4, 91 X 4, 101 X 3, 111 X 2

C&J 45 X 5, 105 X 4, 125 X 4, 145 X 3, 155 X Miss forward on clean (DUMB)

It is slowly and I mean slowly coming back. I am going to need to add in a day of technical stuff in a week or two. It will be a light technique day.

Derek Simonds
08-14-2008, 06:28 PM
Thursday August 14

MMA Lots of conditioning the highlight was sitting in a circle pretty close to each other and passing 25 LB plates side to side, then reversing while holding your feet off the floor the entire time. Worked a really big circuit with punching, kneeing, takedowns with the most evil contraption of all time the bungee harness and more punching. 6 Stations in all 1:30 non stop at each station.

No-Gi Worked all moves from the clinch. Two takedowns where you lift the arm take the back and then take down. One with a body lock and the other with a trip. Final move was same takedown but straight to an armbar. Fun. Hard to do on both sides but very fun. grappled two matches and had to get home to the kids. Got another arm triangle. I think I need to start looking for something different.

Leo Soubbotine
08-15-2008, 04:24 AM
Do you know anything about American Top Team and Muai Thai?

Derek Simonds
08-15-2008, 06:38 AM
Yep, good team and muay thai is a lot of fun. I just don't like getting punched in the face. I don't know the instructors at ATT but we have a great muay thai program at the academy where I train. They have even opened another location over by UCF and the instructor there is Mikey Gomez who is phenomenal.

Mikey is fighting for a belt August 23rd at UCF arena.

Leo Soubbotine
08-15-2008, 07:40 AM
It's that they opened up next door to us (probably about 200 meters away) and Monique is all excited and she's probably going to start fighting again since it's very convenient.

Derek Simonds
08-15-2008, 08:23 AM
No kidding. I plan on stopping by tomorrow. So I will have to take a look.

Leo Soubbotine
08-15-2008, 11:51 AM
Hint hint - tomorrow is Snatch and C&J max on the menu (unless you're stopping in for a wod)

Derek Simonds
08-16-2008, 12:31 PM
August 16 Saturday AM


DL 45 X 5, 135 X 5, 185 X 5, 225 X 5 X 4

DB Incline Bench 40 X 8, 50 X 8 X 2, 65 X 5
Ring Rows 5 X 4

OHS 45 X 7, 75 X 7 X 4
P/U's 7 X 4

Delaney worked out with me again. Love it when she does that. DL's are progressing nicely. Another 20 LB's next week.


All levels worked 4 variants of the same sweep from butterfly guard. All were good with me as I have been playing butterfly more lately. The pass was a toughy and my groin is suffering from trying to do it a little too explosively. Worked up a good sweat.

Took the kids to get the final stuff they needed for school. The mall was stooopid! It was a workout just trying to navigate everyone in there. If there is a recession I guess it doesn't apply to back to school.

Derek Simonds
08-18-2008, 04:11 AM
Monday August 18

Tropical Storm / Hurricane Alert. :D I think the local NBC affiliate is as happy as pig in the proverbial shiznit with the Olympics getting great ratings and then being able to throw all of their Tropical Weather updates in. I was ready to call in and request that they don't show another superimposed Trocial Storm image ever again yesterday.

Not that people don't need to know but good grief you will scare the non natives with that type of crap.

5 out of the 8 possible models look like we are going to get wet and windy weather.


Mobility Stuff

BS 45 X 5, 95 X 5, 135 X 5, 165 X 5 X 3

50 lb DB's Lunge X 5 each leg X 3
DB Shoulder Press 20 LB's X 17, 17, 15

Ring Dips 6, 5, 5
PU's 6, 5, 5

Planks 45 seconds X 3

Plate Raises 10 LB's X 10 X 2
Truck Drivers 20 X 2
Wall Slides 15 X 2

BS starting to get a little challenging. 10 more LB's next week. Lunges were tough. Next week move to 8 reps with same weight. Need more PU's. Ring dips hard as always but getting better. Need to do them before the shoulder presses.

Had a workout partner this morning. One of my neighbors asked if he could train with me. I agreed. Should be interesting.

Leo Soubbotine
08-18-2008, 04:25 AM
It's idiotic how much time they spend on that storm.

The point is to be prepared or not give a shit - storm either will come or not, but talking about 24/7 isn't going to do anything except create panic and fill the time of the workers who have nothing to talk about with at least 10 second conversation about the storm.

Derek's Gym - I like that.
Is Jr. getting inspired by the Beijing gymnastics?

Time to keep on snatching.

Derek Simonds
08-18-2008, 08:29 AM
The Olympics have really been an eye opener for Jr. Having been competitive since he was 6 he just assumed that was how everyone was. Watching the Olympics he has really gotten fired up. Once he understood that this was a competition of the best athletes from countries all around the world it changed his thinking. I think it was a little perspective.

With gymnastics he has a great understanding of the inner workings of the sport, how scoring and the medal rounds work but what is really interesting is how animated he got watching the different competitions. The Swimming (Phelps), Judo and Weightlifting have all captivated him. He tried to stay awake to see Phelps final swim Saturday but fell asleep at 10:45 and was out so I didn't wake him.

On Friday night he told me I think I will wait until I go to the Olympics before I quit training in gymnastics. I told him that if he wanted to compete there were several different events he could train for but that was up to him.

By the way it isn't Derek's gym it is the soon to be affiliated Red Corner Strength and Conditioning East. :D Comrade!

Leo Soubbotine
08-18-2008, 09:10 AM
Every body likes that name. Monique is finishing up the paper work and stuff - and as soon as that's done - we'll proceed to change the name (we're still keeping the CF Evo and using it to "Doing Business As" with the RC) and website I believe is already purchased.

Good times!

Derek Simonds
08-18-2008, 08:07 PM
Monday August 18 PM

BJJ Fundamentals worked single leg takedowns. I can always use the practice on takedowns. Worked turtle to taking back to gi choke. Best gi chokes I have pulled ever after working on it tonight. Something just kind of clicked.

Advanced worked triangle from opponent attempting a stand up guard pass. Lots of fun. Really love the triangle. Had a couple of new blue belts from other academies in tonight. Had three great rolls and three armbars. I really get stuck in a rut and end up finding a sub and doing that each time I roll in an evening. Don't know if that is good or bad because I end using in different positions.

Really sore tonight so rest day tomorrow will get some soft tissue stuff and lots of ice and ibuprofen.

Derek Simonds
08-20-2008, 04:19 AM
August 20 Wednesday

CF W/U X 1
EC Foam Rolling

Lots of additional drills with bar coaching Andy

S 45 X 5, 61 X 4, 95 X 4, 105 X 3, 115 X 2, 115 X 1, M, M

C&J 45 X 5, 95 X 4, 115 X 4, 135 X 3 (legs are spent)

3 Rounds Nonstop of
1:00 Minute Row for Watts
1:00 Minute 35 LB KB Swings for Reps

276, 32
286, 30
290, 30

I probably could have squeaked another rep or two on the KB swings. Wus. Very good finisher. I wanted a 300 watt average on the last minute just didn't put enough ass into early.

Derek Simonds
08-21-2008, 04:49 AM
August 21 Thursday

Still being annoyed by Tropical Storm Fay. It is sitting 20 miles ESE of Daytona Beach just hanging out. Lots and lots of rain. Some big wind gusts but nothing else.


KB Work No Rest 2 Times
8 per hand 16 KG KB C&J, SN, Swing
About 4 minutes of total work. My hands are killing me.

DH Chin Ups 6, 6, 6, 8
DB Incline 40 X 8, 50 X 8 X 2, 65 X 6

B/E + 15 X 10 X 2
Straight Leg S/U 33 X 2

First day of school for the kids.


Leo Soubbotine
08-21-2008, 06:10 AM
It is a bit annoying isn't it?

I'm thinking "Just effin do something!" :D

Going to workout now. Haven't had an empty class at 9 am for oh so long.
It's neat though - right when we need some time to do the business stuff and website and other projects - storm gives the perfect opportunity for that.

Here's a link btw if you want to teach Jr or anyone how to clean - simple and quick:

Allen Yeh
08-21-2008, 06:14 AM
Didn't know you had a blog. Just added it to my reader.

Derek Simonds
08-23-2008, 07:11 AM
Saturday August 23

EC foam Rolling

KB Cross Walks 62 LB KB Down 35 LB KB Up 6 X 50 M's alternating hands

DL 65 X 5, 95 X 5, 135 X 5, 225 X 5, 245 X 5 X 3

OHS 45 X 5, 65 X 5, 95 X 5 X 2, 95 X 2
25 LB DB Curl 13 X 3

95 LB Thrusters to 30 M Sprint (Ala Dan John) X 3 X 5

Really good workout today. DL's felt freaking great. I am going to to do one more week at 5's then go to 3's with more weight. Feeling sporty. I got 9 hours of sleep and it was sunny for the first time this week. Oh yeah. Quick shower and off to BJJ. Then fantasy football draft party then 7 guys I train with are in a MMA show tonight at the UCF arena and a friend of mine got a suite. I looks to be a kick arse day!

Derek Simonds
08-24-2008, 01:47 PM
Saturday August 23

BJJ All Levels

Worked from half guard. Worked three different kind of sweeps. Really felt good to start to get some understanding of what to do from half guard.

Rolled with a young guy that was just freaking super strong. He was all over the place and finally I used an arm triangle for the submission and then I told him that we were going to go at 40% just to flow from move to move. That lasted for about 1 minute then he put on the gas again. I dialed him back down and we went for another 5 to 7 minutes.

Good class and really am enjoying learning some more half guard techniques.

I went from class immediately to a fantasy football draft and then from there to the Cage Warriors USA MMA Unleashed. 7 guys from our MMA team were fighting with 2 going for title belts. Our team ended up winning 6 out of 7. All wins were TKO's or Submissions. Bruce and Mikey both won their title fights so it was way cool all around.

Got up this morning (Sunday) went to the beach and got in 2 hours of killer surfing. The waves were gigantic for us. Several sets were over head high. It was crazy. I spent about 45 minutes on a stand up paddle board. I loved it. Definitely gonna add that to my repertoire.

Derek Simonds
08-25-2008, 05:30 PM
Monday August 25


BS 45 X 5, 95 X 5, 135 X 5, 175 X 5 X 3

P/U 6, 6, 5, 5
Ring Dips 5, 5, 5, 3

50 LB DB Lunges 6 per side X 3
25 LB DB Press 10 X 3

Planks 50, 50, 60 Seconds

The BS were hard but manageable. The lunges sucked with a capital S! I was exhausted all day today. I forgot a had a meeting in Ocala so drove to Orlando remembered my meeting and turned around and drove 1:30 the other way to get to my meeting. DOPE.

Derek Simonds
08-26-2008, 04:14 AM
Tuesday August 26

Wall Slides
B W/U 2 times through

SN 45 X 5, 61 X 4, 81 X 4, 91 X 4, 95 X 4

C&J 95 X 4, 115 X 4, 135 X 4

Three rounds non stop

135 LB Pendlay Row X 5
50 LB DB's Shrug X 12
65-70 LB Sandbag Shoulder Clean X 18 (alternating sides)

That was pretty darn spiffy. My shoulder decided it wanted to be irritated at me from something the last couple of days and I kept waking up last night because of the pain. I am going to have to go to the doctor and figure out what is really going on and what to do. I went easy on the weights today to try and work through my discomfort. My technique is continuing to improve. I am going to move the O/Lift day to later in the week so it is not immediately following BS. This is the first week of my new schedule so some tweaking will occur.

Derek Simonds
08-27-2008, 04:22 AM
Tuesday August 26

MMA Got there really late. Very busy at work. Ended up just watching the drills. I led the sprawl ball drill with 20 guys. That is 40 sprawls as fast as possible. Good warm up.

Bruce who won the featherweight belt at the Cage Warriors MMA event Saturday night was at MMA and Marcio made a speech and had Bruce give a speech and they talked about team and what it means to have all us there. Bruce said this belt represents every time I have trained with all of you here. Which I thought was way cool. The two opponents that Bruce adn Mikey beat were both from ATT in Coconut Creek and there were scouts from the UFC and WEC in attendance to watch them. Looks like we might have someone moving on to the big time.

No-Gi I told Fabio lets grapple for warm up. He said great idea so we did monkey in the middle and me and 3 other guys went and set down on the mat. there was over 20 guys there and they came at us and we had to start in guard and sweep or submit and all they had to do was pass. I made it through all of them. Then we went to they took our back and we had to escape I made it through all of them. The last was with us having their back and I made it through all of them. Ended up grappling afterwords for 2 matches. That was over 45 minutes of non stop grappling. I was pretty smoked.

Fabio asked me if I wanted to compete in the Copa Nationals September 20th I need to decide so I can start training for a weight class.

Leo Soubbotine
08-27-2008, 04:25 AM
You should compete!

Allen Yeh
08-27-2008, 04:26 AM
+1 for competing.

Derek Simonds
08-27-2008, 08:47 AM
I talked with Fabio this morning and I am going to compete. It means 25 more days of dieting.... I am going to go over all the weight categories and figure out where I want to hit. First look the Masters categories are by weight only and do not have a belt division. That means I could be up against anyone from a white to a black in my weight class. That makes it a little more interesting.

Derek Simonds
08-28-2008, 05:06 AM
Thursday August 28


Incline Bench 40 LB DB's X 10, 50 LB DB's X 10 X 3
DB Rows 40 LB DB X 10, 50 LB DB X 10 X 3

Straight Leg S/U's X 20 X 3
Leg Raises 20 X 3

Press 20 LB DB's X 12 X 3
Chin Ups Neutral Grip 5 X 3

Done and done, got to get some paperwork finished before my meetings this morning. In Nashville for a couple of hours then heading to San Antonio. Yee Haa!

Derek Simonds
08-29-2008, 09:54 AM
Friday August 29

No time at all. I got up early and jumped on the elliptical for 20 minutes of intervals just to do something. Hotel had nothing and I just wasn't motivated to throw together a BW circuit.

Derek Simonds
08-30-2008, 07:29 AM
Saturday August 30

EC foam Rolling

KB Cross Walks 62 LB KB Down 35 LB KB Up 5 X 50 M's alternating hands

OHS 45 X 5, 95 X 5 X 3
DB Incline Bench 40 X 8, 50 X 8 X 2, 65 X 7

DL 45 X 5, 95 X 5, 135 X 5, 225 X 5, 275 X 5, 275 X 4 X 3 (PR territory for reps)

25 LB DB Curl 13 X 3
Bosu Planks 35 Seconds X 3

4 RNC AB Sling Hang Crunches (Ala Jeff Monson) 10 Seconds each arm

95 LB Thrusters to 30 M Sprint (Ala Dan John) X 3 Thrusters and 1 Sprint X 5

DL's are definitely in the PR territory. I was worried about the 5th rep on each work set so I did 4 which felt just right. Next week 285 by 5 all the way through. OHS are no problem at this weight and I used them more as a warmup. Go up next week in weight. Thrusters next week go to 5 per sprint.

Just hooked up the ski boat and am getting ready to head to the lake for the weekend and it started pouring. Gives me a few minutes to eat before we head out.

Derek Simonds
09-01-2008, 06:01 PM
September 1 Monday

Was up at the lake for the weekend so I got to put in a whole lot of functional strength stuff. Like 200 M farmers walks with a dead battery oh about 6 times, pushing the boat off the shore after a storm came up and rammed it way far up. Leveling the trailer where the blocks had settled and caused it to be off kilter. Just a whole lot of fun. I was watching my sisters kids as they were moving so we had a trailer full. Lots of fun.

Just to get the blood moving. Rode around the entire park with the kids.

4 Rounds of
100 Single Unders
12, 12, 13, 13 Pushups Chest to Deck
12, 12, 13, 13 52 LB KB High Pulls

With the 35 LB KB
5 Snatches each arm, 5 Swings each arm X 3

Swam 100 M's fast and easy with no hard breathing. I miss swimming laps for some reason. JR swam a 100 M IM in 3:53 it was awesome.

Derek Simonds
09-02-2008, 04:04 AM
September 2 Tuesday

EC Foam Rolling

BS 45 X 5, 95 X 5, 135 X 5, 160 X 5, 185 X 5, 3, 3

P/U 5 X 5
Dip 5 X 5

50 LB DB Lunge 5 each leg
25 LB DB Press 2 X 10

Hurt something in the upper left side of my neck when I was doing the last set of dips and holding on to the weights for the lunges was killing me. Tough morning workout. I must have been more beat from the weekend then I thought. Ice here I come.

Leo Soubbotine
09-02-2008, 05:56 AM
Probably was looking up on the dips and the neck cramped which always feels like a pinch.

Nice job on the back squat!

Derek Simonds
09-02-2008, 06:54 PM
Thanks on the BS, I didn't notate it but that was a PR for reps at 185.

September 2 Tuesday PM

MMA got there late but worked a bunch of positions starting from a sprawl to taking the back to the mount and back to the back again. All while punching each other. That makes it so much more interesting.

No-Gi we have really been working hard on half guard and tonight was no exception. We worked an outside in pass and an inside out pass. Both of them worked really well for me and I used them both tonight in grappling. In grappling I used a technique I saw in the Roy Dean video where you grab their wrist and pull it forward so that they will pull it back to protect it. When they pull back you shove it their chest and then throw your leg over their head to initiate the triangle. Worked like a charm and I got the triangle tight but my opponent stuck his hand in and I just clamped it down and did an armbar. Unfortunately he couldn't tap because both of his hands were trapped. So he had to verbally tap and he was a little slow to do it so I felt bad about the pressure I put on him. I also used the same setup later to go for another triangle and my opponent did a great job defending and tried to roll out of it but couldn't and I used a wrist lock for the submission. Sneaky but effective.

I am going to really look at my schedule and get a plan for the next 20 days of training for the tourney.

Leo Soubbotine
09-03-2008, 03:04 AM
Here's a wod for you

30 thrusters 2x30 lbs db's
20 kb swings 24 kilos
10 Deadlift - 185 or 225
20 kb swings
30 thrusters


Derek Simonds
09-03-2008, 04:19 AM
Oh how I wish I had of read that before I started working out.

September 3 Wednesday

Ab Circuit X 2
20 Each way 20 LB med ball back to back rotating pass
20 20 LB med ball S/U + throw
15 B/E

DB Incline Bench 40 X 8, 50 X 8 X 3
DB Row + Twist 20 X8 X 2, 30 X8 X 2

For Time

75 45 LB Thrusters
50 55 LB Sandbag Shoulder Cleans
50 135 LB DL
50 16 KG KB Swings

20:43 The thrusters just put me in a huge metabolic hole. Even with 45 LB's I was doing sets of 7 at the end. Everything else was 13, 13, 12, 12 reps.

Derek Simonds
09-04-2008, 07:19 PM
September 4 Thursday

MMA Man it is getting crowded at the academy during MMA. Loads of fun tonight. Final drill was turtle position and you tried to escape while the guy on the top had on boxing gloves and could beat the crap out of you. Seriously loads of fun. I did 40 sprawl balls in just over 45 seconds. I think that is a PR for me.

No-Gi Fabio threw a couple of curves at us tonight. Grapple flow drill for 10 minutes with 2 different partners warmup then 100 Armbars, 50 per side, 100 Triangles 50 per side. I am pretty sure that my abs are going to be on fire the next couple of days. In grappling I was just lit up and pulled some serious submissions out of my arse. Not sure where they all came from but it was kind of like when you have a great day in the weight room and everything feels light. I will take those days whenever I can get them.

Derek Simonds
09-05-2008, 04:22 AM
Friday September 5

E/C Foam Rolling

I am feeling really spotty this morning so I did all power versions

PS 45 X 5, 61 X 5, 81 X 5, 91 X 5 X 2

PC + PJ 61 X 5, 91 X 5, 95 X 5, 115 X 5, 135 X 2

Bosu Planks 1 Minute X 2

No problems on the lifts and my friend that is working out with me is progressing very nicely. He hit a PR (naturally as he has never O/Lifted) of 115 in the PC + PJ. I am going to take him to Leo's weightlifting class next week for some fine tuning.

Derek Simonds
09-06-2008, 06:57 AM
September 06 Saturday


55 LB Sandbag on shoulder + 52 LB KB alternating sides 1 minute per side with 45 seconds rest every 2 minutes 10 minutes total work.

DL 95 X 5, 135 X 5, 225 X 5, 295 X 4 X 2 (PR's), 300 X 5 (Major PR)


It was 4 reps and my buddy said if you got one more in you I will take a picture. How can you say no to that!

DB Incline Bench 40 X 8, 50 X 8 X 2, 65 X 7 (PR)
C/U's 4 X 6

DB Hammer Curl 25 X 12 X 3
DB Shrug 45 X 12 X 3

Thrusters + 40 M Sprint 4, 4, 4, 5, 5 (PR's for the combo)

Leo Soubbotine
09-06-2008, 11:08 AM

Allen Yeh
09-07-2008, 04:35 PM

Derek Simonds
09-08-2008, 04:33 PM
September 8 Monday


BS 45 X 5, 95 X 5, 135 X 5, 165 X 5, 190 X 5 (PR), 3, 3

DB Press 25 LB's 15, 15, 12, 12
P/U 6 X 4

Lunge 50 LB DB's X 5 each leg X 3
Dips 6 X 3

The back of my wrist had some pain during the dips. Weird pain in a weird place. BS's are really going well. I want 200 X 5 next week. I have more on the last 2 sets but truthfully I am scared to push it. I almost didn't try for 5 on the first set of 190. It has to be a mental thing of some sort. I really want to get three sets of 5.

Derek Simonds
09-11-2008, 04:39 AM
Wednesday September 10

Between travel, meetings, a crappy diet and fighting a cold I didn't get my workout in on Tuesday. I wasn't all that fired up for today either but I threw something together just to get moving.

DB Incline Bench 45 X 8, 50 X 8, 55 X 8, 60 X 8
DB Row 40 X 8 X 4

Straight Bar Curl 50 X12 X 3
DB Shrug 45 X 12, 50 X 12, 55 X 12
BB Press 60 X12, 70 X 10 X 2

Decline S/U + 25 LB Plate X 10 X 2
Russian Twist 25 LB Plate X 20 X 2

Couldn't get excited for any metcon, all I could think about was I need protein. Crappy diet thing again.

Derek Simonds
09-11-2008, 06:57 AM
Thursday September 11


DB C&J run the rack start at 10 LB's all the way to 70 LB's X 3 reps per side plus 1 rep at 75 LB's per side 13:40 Minutes

DB Snatch run the rack start at 20 LB's all the way to 60 LB's X 3 reps per side plus 1 rep at 65 LB's per side 8:43 Minutes

DH P/U X 7, DH C/U X 7, Wide Neutral Grip P/U X 7

Triceps Press down 55 LB's with rope X 10 X 3
Swiss Ball Planks X 45 seconds X 3

The swiss ball planks were harder than I expected. PR's at 70 LB DB's X 3 C&J and 60 LB DB's X 3 Snatch. Nice and quick good sweat and out of there. Off to work.

Derek Simonds
09-12-2008, 04:10 AM
Friday September 12


Power Snatch + Snatch Balance + Overhead Squat 61 X 3, 81 X 3 X 2

Light Power Grace 95 LB's X 30 reps

10 Reps at 2:53
20 Reps at 4:43
30 Reps at 6:40

I got faster as I went because I found my pacing. That was hard but manageable. Ever since I saw EC's Grace I have wanted to play with it. So I figured today was as good of day as any to start.

Row 500 M 1:43 started real slow and then just went bonkers at the end. Averaged 265 watts over the 500 M.

I didn't want to kill myself today as tomorrow is DL's so lets see how that goes.

Leo Soubbotine
09-12-2008, 06:32 AM
Or you can wait to DL on Sat at our place.

There's a vid of EC doing heavy Grace?

Derek Simonds
09-13-2008, 05:39 AM
Saturday September 13

Slept really weird, had a ton of dreams that were really vivid and kept waking me up. Not usual for me at all.


55 LB Sandbag and 52 LB KB walk around the small block. I only switched sides 4 times compared to 8 times last week and didn't take any breaks other than dropping the bag and reshouldering.

DL 95 X 5, 185 X 5, 225 X 5, 275 X 5, 295 X 4, 305 X 4, 315 X 4 (PR)


My son was the official photographer this morning and he caught me in motion. I am fairly pleased at my technique it doesn't look too bad at all.

Incline Bench 50 X 8 X 3, 65 X 8 (PR)
C/U 7 X 4

It is nice when a program pays off with a bunch of PR's towards the end. This was week 11 for me. I have a partial week lined up in week 12 and then I am off for 5 days solid to recover and prepare for the tournament.

Eva Claire Synkowski
09-13-2008, 08:19 AM
DL 95 X 5, 185 X 5, 225 X 5, 275 X 5, 295 X 4, 305 X 4, 315 X 4 (PR)

nice! whats your 1RM dl pr?

Allen Yeh
09-13-2008, 08:20 AM

Derek Simonds
09-13-2008, 11:01 AM
nice! whats your 1RM dl pr?

Last time we did the CFT at Leo's I think I pulled 335 or 347. I can't remember and I did a quick scan of my log and didn't see it. The problem I have at Leo's is he makes me lift in freaking metric so I never know what I am actually doing. It is a little psychological thing he pulls on me all the time.

My goal right now is a 300 BS and 400 DL by the end of the year. This next week is the last week of the X 5 cycle and I am switching to triples for 6 weeks and singles after that for 6 weeks. That should put me peaking right about the end of December.

Now all I have to do is get Leo to put a CFT on the calendar for sometime around then and I will be all set. I always lift more at his place. I have decided that Crossfit Evolution is a low gravity zone. :D

Derek Simonds
09-13-2008, 11:05 AM
Saturday September 13

BJJ All Levels

I might have to re-think DL'ing an hour before I get in the car and drive to this class. As soon as we started to warmup I was soaked in sweat.

We worked three techniques from butterfly that were absolutely amazing. I don't even know if I could describe them if I wanted to. Basically when someone attempts a pass of your butterfly guard you block them either by grabbing their ankle or arm and then you pass your head completely under your own arm and body so that you roll into an omoplata. Amazing is all I can say. I was able to really get it ingrained. I liked them a lot and plan on playing with them extensively Monday.

One of the guys that works with me turns 40 today so off to his party in Melbourne then on to the Wild West party hosted by the Jr Service League tonight. Both should be loads of adult fun.

Here's to a good day of football watching tomorrow.

Derek Simonds
09-14-2008, 06:00 AM
Sunday September 14

Just a fun walk with the kids and the dog. Only went just under a mile wearing a 40 LB vest but it took almost 30 minutes. We found turtles, Delaney practiced starting on her 20 inch bike with no help, Jr rode in circles around us and made the dog nuts.

Just a great way to start a beautiful Sunday. Wifey plans on us totally redoing the office today. We have a beautiful huge oak desk that I don't think will fit through the office door that she has measured and says will fit by a 1/2 an inch. This should be interesting.

Derek Simonds
09-15-2008, 04:17 AM
Monday September 15


BS 45 X 5, 95 X 5, 135 X 5, 170 X 5, 200 X 4 (PR), 200 X 2 (UGLY) X 1, 2 (Cause I was a Wus)

Kipping P/U's 4+3, 5+3, 4+4, 5+3, 5+3
Dips 5 X 5

DB Lunges 50 LB's X 5 X 3
DB Press 30 LB's X 10

Med Ball Plank (feet on a 12 LB Med Ball) Count to 25 X 3 (These were very hard)

The second set of BS was so ugly it scared me. The third set I wussed out because of set 2. So I did a fourth set off 2 just to regain some of my dwindling manhood. I put a belt on so that I could really expand my stomach against the belt to get a good low back set. I think that my hips were rising faster than my shoulders causing me to end up leaning too far forward as I stood up. I adjusted for that and everything went good.

Steven Low
09-15-2008, 08:42 AM
Congrats on the PR though. :p

Technique is always something we need to work on.

Derek Simonds
09-16-2008, 04:13 AM
Monday September 15

BJJ Private with Fabio: All takedowns all the time

BJJ Fundamentals: Escaping side control

BJJ Advanced: Heel hook throw, Half guard escapes. I had several matches and LL went well. Good flow lots of submissions, lots of positional work. I grappled with another blue belt who is very good and I was able to work a collar choke from the mount that you spin out of to north south to finish. Apparently I pissed him off and he went after me like crazy. First time I have ever had anyone come at me with serious mat aggression. I have a huge and I mean huge bruise slash abrasion that runs from my temple all the way across my eye to my cheek. It was one of those things where all of sudden I realized this guys not training he is trying to kill me. So I changed into a defensive mindset and just rode out the remaining time. Totally wasn't expecting that.

Derek Simonds
09-16-2008, 04:20 AM
Tuesday September 16

EC Foam Rolling

Power Snatch + Snatch Balance + OHS
45 X 3, 61 X 2 X 3, 81 X 2 X 2

Push Jerk + Split Jerk Left +Split Jerk Right
45 X 2 (this is a total of 6 reps), 75 X 2, 95 X 2 X 2, 115 X 2, 135 X 1, 155 X 1

Fast circuit of
DB Incline Bench 40 X 10, 45 X 10, 50 X 10
Shrug 40 X 12, 45 X 12, 50 X 12
Curl 45 BB X 10 X 3

This was the last day of this cycle for me on lifting and I was ready. I definitely was not recovered from training for 3 + hours last night. But oh weeelll. It is done!

After yesterday's stock market blood bath and what is to follow in the next two days I might be looking for a small piece of land I can sharecrop. At least we will know how resilient our markets truly are.

Leo Soubbotine
09-16-2008, 05:46 AM
Did Dow plummet or something?

I feel like I live in a cave sometimes cut off from most of the outside world :D
It's quite possibly a good thing.

Allen Yeh
09-16-2008, 05:56 AM
Did Dow plummet or something?

I feel like I live in a cave sometimes cut off from most of the outside world :D
It's quite possibly a good thing.

504 points....

Derek Simonds
09-16-2008, 07:10 AM
Did Dow plummet or something?

I feel like I live in a cave sometimes cut off from most of the outside world :D
It's quite possibly a good thing.

I am looking for a nice cave......

Derek Simonds
09-17-2008, 04:11 AM
Tuesday September 16 PM

MMA: Mostly conditioning drills as usual. Worked a whole bunch of techniques around takedowns. Jab, Straight Takedown, Kick, Kick Takedown, Jab Straight Kick Knee Knee Takedown. Just mainly combos for 2 minutes at a time.

No-Gi: Biggest No-Gi class I have ever seen. Must have been 40 people on the mat. Worked a tech when someone opens your guard and you thread your outside leg back through grab their ankle and sweep them. Two variants on this both felt good. In grappling I focused on armbars. First match was against a very new guy so I was able to get armbars from every position. next match was against a buddy and I was able to get an armbar and a triangle. Last match was with a purple and in a transition I was able to get an arm triangle but I let it go and I worked into an armbar just as time expired. Great finish to my tournament prep.

Loads of ice on the way home.

Derek Simonds
09-17-2008, 04:16 AM
Wednesday September 17


.8 Mile walk with the dog half of the time carrying 30 lb sandbag. Today was the first time ever that I have been in the gym this early and not worked out. My friend came over and all I did was watch and coach. Very weird feeling. Leo I am not sure how you do it. Now I understand why you workout so much. Watching him DL was the hardest thing ever. But I am in my taper so no lifting.

Shoulder Pre-Hab Movements some with a real light band, some no resistance and some with 3 LB DB's.

2 hour massage scheduled for tonight and off I go.

Leo Soubbotine
09-17-2008, 04:26 AM
You mean the desire to jump in and pull a PR? :D
It's pure magic!

I actually switched to training 3 days a week and also planning on working only nights on Mon and Fri (4 hrs mon and 2 hrs on Fri), and rest of the week as usual.
Very cool.

What's on your menu for this weekend?

Derek Simonds
09-17-2008, 06:18 AM
Saturday is the Copa America Nationals in Lakeland. So probably gonna be there most of the day. A couple of guys I train with are going to compete so even if my group is early I will stay and support them.

From Saturday afternoon on the only thing that matters to me is food and rest. I would love to get together if you and Monique don't have plans.

R. Alan Hester
09-17-2008, 06:41 AM
Saturday is the Copa America Nationals in Lakeland. So probably gonna be there most of the day. A couple of guys I train with are going to compete so even if my group is early I will stay and support them.

From Saturday afternoon on the only thing that matters to me is food and rest. I would love to get together if you and Monique don't have plans.

Good luck. Post vids if you get a chance. What weight class are you competing in?

Leo Soubbotine
09-17-2008, 06:43 AM
It's a rare weekend for us with nothing on the list! I'll call you tomorrow.

Derek Simonds
09-17-2008, 11:18 AM
Good luck. Post vids if you get a chance. What weight class are you competing in?

I will be in the seniors division (36 and up) and competing at Cruiserweight. Cruiserweight is a large group, it is 180 up to 209.9. I am 192 without the Gi so that puts me right at 199 with it on.

Any video I shoot I will post.

Leo I really look forward to hearing from you.

Leo Soubbotine
09-18-2008, 01:18 PM
Here it is - some kick ass designs


I love the creativity in Puzzlus - http://store.artlebedev.com/toys/puzzlus/
"Puzzlus is a puzzle-looking jigsaw puzzle. The actual pieces do not, of course, match those drawn."

And that's my favorite part of the site on theory/app of design:

"Mandership is mostly concerned with graphic and industrial design, interface engineering, typography, semiotics, and visualization.

The project has been running since 1997."

Derek Simonds
09-19-2008, 06:50 AM
As a matter of principle, we don’t work with private persons, political parties, religious organizations, jerk-offs, and those whose views conflict with ours.

The Studio’s headquarters is situated in Moscow, and another office is in Kiev.

* * *

We live the way we like. We work the way we believe is right. We don’t give a shit about corporate values all together. All the award plaques end up hanging in our lavatory. We abhor buzzword combinations “creative solution” and “business process optimization”. The offers we send to our clients rarely exceed one page.

The only principle we follow is just two words: No bullshit.

I like these fellows!

Derek Simonds
09-19-2008, 06:51 AM
Friday September 19


Took Lucy for a 1 mile walk

E/C Foam Rolling

Yoga Poses

Various Stretching

Feeling a lot better than I was yesterday. Most of my muscle soreness is going away.

Leo Soubbotine
09-19-2008, 07:02 AM
I was actually gonna send you the link to that exact part, yet I know you're a smart man and would find it yourself.
Their stuff is super cool. I love the keyboard where each button is an LCD.

Tell Tracy not to worry about too many grills - it'll be Ok :D

Allen Yeh
09-19-2008, 08:04 AM
1877.43 US$ for the keyboard...Holy....

Derek Simonds
09-20-2008, 08:34 PM
Saturday September 20

Well this was one long day. I got up at 6:30 was at the tournament by 9:15 and decided to compete in the adult division blue belt 185 to 199 division since they were up first. Wouldn't you know it I was the very first fight. So I fight my first match and win 14-0 I sit down to drink some water and recover and they call me back to the mat and I fight again and lose 6-2. My opponent had a bye in the first round so he was fresh and had legs like tree trunks, which sucked. The guy that beat me won the division. I watch one match and then get called back again to fight for 3rd place and I won by armbar. about 2 minutes into the match. So first time ever in the adults I took 3rd place. I will take it.

Fast forward now to 5:00 and they call seniors gi. Seniors gi was 180 to 209.9 and open to all skill levels. First match I blow some guy out of the water. I get a one match break go again against a 3 stripe blue who is heavier then me and I am up 10-0 2 minutes into the match. He pulls a chicken shit ezekiel choke on me while in my guard and sinks it deep. I was so mad that he did that (cause it hurt really bad and gave me some nice bruising) that I just powered through it even though everything went grey and I was probably a second away from passing out when i got him off my neck. He is still in my guard and I attack some more and then he pulls the same thing again. I defend and throw a leg over for an armbar and am sitting back to really crank it when time is called. I still win 10-0. I get a one match break and then in the gold medal round I face a three stripe purple who is 209. We clinch up and I go for a hip throw takedown and he defends by sitting down and pulling me down. We scramble and he ends up in my guard with 2 points on the takedown. We fight the remaining time in a dead draw he can't pass and I can't sweep. I lose 2-0. Damnit! All I had to do is sweep and I could have won. Silver medal in Senior Gi Open.

I walk off the mat grab my no-gi shorts and go to the bathroom and change. I walk back to the mat and they are calling my name. Yep I am up again. My opponent in the senior no-gi open is a black belt coach from a gym down south. Nice. We lock up and I pull off a sweet arm drag to hip throw and even control the triceps and bury my head on the way down. I immediately move to go to side control but Mr. silly freaking putty bounces off the mat and kicks his legs over my back and sinks in a RNC. How in the hell he did that I still can't figure out. I fight through it for about a minute before he locks in and I tap. I sit down one match and Bob the purple I lost to in the finals loses to another big dude (225 but no one to fight so they put him in our division). Then it is Bob and I again for 3rd place. I was pretty fired up. I just went totally on the attack. In the lockup I got one solid muay thai clinch with my left hand and he stepped in and I scooped his knee with my right and just picked him and and drove him backwards for the takedown. Then everything just went my way and I avenged my loss by winning 18-0. That was third place in senior no gi open or did I already say that. The ref when he was raising my hand said that was your best fight ever I hope somebody filmed that and I was like no I am the last guy on my team here tonight.

The only fights I lost today were to the eventual winner of each of the divisions so that was cool. I was no where near ready to fight tournament match after tournament match the way I had to. I ended up fighting a total of 10 times I think.

It was a very good day and avenging my loss was a good way to end.

Derek Simonds
09-21-2008, 06:23 AM
Sunday September 21

Here is a picture I got Brad from New Breed to take with my phone when I took third place in senior No Gi Open


Here is my recovery meal, Leo and Monique came over for dinner. You know when Leo and I get together there is going to be some serious eating going on.


And lastly here is my breakfast this morning. I not only feel like I was in a car wreck I woke up starving. Must be a good thing.


Lots of recovery treatment today and then starting my next 6 week cycle tomorrow.

R. Alan Hester
09-21-2008, 08:28 AM
Congratulations, Derek. That is a lot of matches in one day! Is that typical?

Allen Yeh
09-22-2008, 10:58 AM
That is some nice looking food right there.

Nice on the 3rd...considering you only decided to do the comp less than a month ago....the constant matches must have been ROUGH.

Derek Simonds
09-22-2008, 11:10 AM
That is some nice looking food right there.

Nice on the 3rd...considering you only decided to do the comp less than a month ago....the constant matches must have been ROUGH.

Hey man don't sell me short that was a 3rd in the adult division a 2nd in the senior open division and a 3rd in the senior no-gi.

The constant matches were tough! I will be better prepared on November 8th.

Alan it is only typical if you compete in three different divisions like a meathead. The other reason I fought back to back was we had an odd number of competitors and I drew the rat tail (wrestling term I think) to see who would advance to the first round with an even number of competitors.

Most of the guys I train with only compete gi or no-gi in their division. If you did that it would limit the amount of matches. The last tournament I was at they took all the blue belts in a couple of divisions and had them compete all the way through the first bracket then went back to the bottom and did it again for the next round. That way everyone had plenty of time between matches.

Allen Yeh
09-22-2008, 11:23 AM

Derek Simonds
09-22-2008, 11:25 AM
Monday September 22

EC Foam Rolling

40 LB Vest and 27:30 of walking with 4 short sprints for fun

Neck Bridges 5, 6, 5
Planks 1 Minute X 3

Nice recovery day. I planned on walking Lucy with me but I forgot she is deathly afraid of the garbage trucks and you have to drag her outside on Mondays. So some nice time to myself to ponder what I am going to focus on for the next 6 weeks in preparation for the next tournament. A couple of things I decided to work on.

1) sweeps from guard position, any and all open, closed, spider, butterfly
2) reversals / escapes (only was a problem in my adult match where I lost so big problem)
3) 5 minutes on 1 minute off metcon's ala FGB but not necessarily FGB.
4) Leo and I discussed my training and I am going to stick with 5 reps but go to 5 sets for most exercises with a strength focus