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

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Derek Simonds
02-28-2009, 06:07 AM
Saturday February 28

Wall Slides 15 X 2
RKC Armbar + TGU 8 minutes with 16 kg kb

BS 45 X 10, 95 X 5, 135 X 3, 185 X 1, 205 X 3, 240 X 1

Push Jerk 45 X 10, 95 X 3, 135 X 3 X 3
Kipping P/U's 5 X 5

Just out of time and really exhausted. I tried to get all animal on it but it just wasn't there. Off to the Laney's last cheerleading game and then on to the largest gymnastics meet in the world at Tropicana field. Jr said he is feeling good and ready to go.

Leo Soubbotine
02-28-2009, 08:42 AM
It's your 1000's post in your log ;)

Derek Simonds
02-28-2009, 05:08 PM
Wow I didn't even notice. What a milestone. I would like to thank the academy and all the little people who helped make all of this possible.

Or maybe I shouldn't sit in front of a computer most days all day long....

I got some great video of Jr today and will edit and post it tonight or tomorrow. He took 10th overall. It was a tough meet for scoring but I was pleased with most everything he did.

Derek Simonds
03-01-2009, 10:09 AM
March 1 Sunday

Moving Day


20 Side Swings
20 Roof Blocks + Strike
20 Front Swings
20 Iron Cross
20 Hammer Time
20 Upswing / Circle Blocks (don't know what to call these)
20 Side Swings


Clean 61 X 3, 95 X 3, 135 X 3, 145 X 3, 155 X 3, 165 X 2, 185 X 1

Bench 45 X 10, 135 X 5, 185 X 3, 205 X 1, 215 X 1, 225 X Fail (just getting stuck right off my chest)
BB Row 135 X 5 X 5

DL 135 X 5, 225 X 5, 295 X 1, 315 X 1, 345 X 1, 375 X 1 (PR! Hell Yeah)


Lots of fun today. The clean was super easy I just didn't want to push too hard since I knew I was moving up on the DL. The bench is frustrating it seems I have been stuck here for a while. I get stuck right about 2 boards off the chest. The DL is moving right along.

Derek Weaver
03-01-2009, 12:17 PM
Nice DL PR!

Greg Davis
03-02-2009, 03:47 AM
yeah watching deadlifts makes me wanna throw weight on a bar right now like no other exercise...

whats your current bodyweight btw?

Derek Simonds
03-02-2009, 06:35 AM
193 LB's as of yesterday morning. Seeing people DL has the same effect on me as well.

Derek Simonds
03-03-2009, 04:06 AM
March 3 February Apparently I am losing my mind notice date I entered!

EC Foam Rolling

BS 45 X 10, 95 X 5, 135 X 5, 185 X 2, 205 X 5 X 5
2 walkouts with 295 10 seconds each (just getting used to the weight)

Press 45 X 10, 75 X 10, 85 X 10 X 2, 95 X 6, 5
C/U's 5 X 4

DB Hammer Curls 25 X 11 X 3

Hoping to catch 2 classes today at the academy. We will see how it goes.

Derek Simonds
03-03-2009, 06:00 PM
March 3 Tuesday PM


Felt really good to train with my teammates again. Got in a solid 90 minutes and felt strong all the way through. I definitely have put on some fat in the mid section or at least it felt that way tonight. Worked all techniques getting up off the ground or doing takedowns.

Warmup was death by cardio, Yeah!

Derek Simonds
03-04-2009, 04:23 AM
March 4 Wednesday

Apparently I jammed my right thumb really bad last night at MMA. I knew I stuffed it once on a takedown but didn't think any more of it. It woke me up three times last night and was nice and swollen this morning. What a pain, literally...


Rack DL's off 3" boxes 45 X 5, 135 X 5, 225 X 5, 275 X 5, 295 X 5, 345 X 3, 345 X 1
all with straps since I can't make a proper fist with my right hand.

Bench 45 X 5, 95 X 5, 135 X 5, 185 X 5 X 3, 205 X 1
DB Row 50 X 8 X 4

KB Snatch 5 minutes W/ 16 KG KB, 11 reps per hand and switch. Made it through 5 rounds per hand and 5 minutes was up on the 9th rep of the 5th set on my left hand. So I finished my 11. That means 107 reps in 5 minutes. Next week more reps.

Leo Soubbotine
03-04-2009, 04:59 AM
We should go check it out: http://www.nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=316

April 17th

Derek Simonds
03-04-2009, 07:04 AM
I am in. April 17th is a Friday. I might be competing on Saturday, don't know yet. Depends on rules and age groups.

Looks like fun.

Derek Simonds
03-04-2009, 10:38 AM
March 4 Wednesday

BJJ Fundamentals

Great class with Todd. I picked up several technical details that were excellent additions. We worked Standing RNC defense, mount escape, armbar. then the last 10 minutes of class we worked those in a series like this.

guy 1) defends standing RNC and throws attacker
guy 2) trys to escape by rolling into your shin
guy 1) defends by posting on shoulder and going to KOB
guy 1) moves from KOB to mount
guy 2) escapes mount with bridge
guy 2) now with guy 1 in guard immediately attacks armbar

Wash rinse and repeat for 10 minutes. I found this to be a great teaching mechanism.

Just really great to be training at the academy.

Derek Simonds
03-06-2009, 10:06 AM
March 6 Friday

BJJ Fundamentals

Worked on armbar and stack escape. Some really good technical points. Opposite shoulder pressing down as hard as possible, small incremental removal of trapped arm, same side leg right in the crack of your opponents ass, look up and follow your head around to side control. Finished class with 15 minutes of transitional work.

guy 1) attacks guy 2 in his guard with armbar
guy 2) escapes with stack and escape to side control
guy 2) once solid in side control go to low KOB
guy 2) moves from KOB to mount
guy 2) goes for collar choke
guy 1) defends collar choke and escapes mount with bridge
guy 2) now with guy 1 in guard immediately attacks armbar

I am loving how Todd is putting together these transitional drills. They are solid for the both the new guys and people with more experience.

Seriously who doesn't need more armbar and escape practice!

Derek Simonds
03-07-2009, 09:57 AM
March 7 Saturday

Last WOD at Crossfit Evolutions current facility and moving party.


400 M Run
21 225 LB DL's
9 Burpees
400 M Run
15 225 DL's
15 Burpees
400 M Run
9 225 LB DL's
21 Burpees

14:43 as RX'ed. Quite possibly the most evil way you could have put those elements together. The last 21 Burpees seemed to go on forever! Best quote of the day came from my friend Andy who said "if I could have been able to breathe I would have puked, its hard to puke when you can't breathe". After we recovered for a few minutes we loaded all the weights into Leo's new truck and a couple of other vehicles and headed down the road to the new facility.

Video to come later today.

Derek Simonds
03-08-2009, 08:47 AM
A little video from yesterday, highlights are Laney setting a new world record for p/u's, me doing TGU's with her as weight then some video shot by Delaney from the workout. Monique shot a lot more video so there will be a less hurkey jerky video up over their site!


March 8 Sunday

RKC Armbar + TGU's first time I have lost an RKC Armbar, just dropped it.
Some hammer work

PC + FS 61 X 5, 95 X 3, 115 X 3, 125 X 3, 135 X 3, 145 X 3, 155 X 3

Push Press 45 X 5, 95 X 5, 115 X 5 125 X 5, 135 X 4, 145 X 2

1 Arm DB Floor Press 40 X 8, 45 X 8, 50 X 8 X 2
P/U's 5, 6, 7, 3

3 Man rotation, 6 rotations total
1 man 30 seconds sledge work
1 man 30 seconds sprint around house
1 man 30 seconds rest

I was absolutely smoked this morning from yesterdays workout. I was not explosive at all. Still felt pretty good to be moving. Met-Con was great. I am really enjoying the sledge and hammer work, I think it is doing lots of good stuff for my shoulders.

Derek Simonds
03-10-2009, 07:29 AM
March 10 Tuesday

Treadmill 5 minutes

BS 45 X 5, 95 X 5, 135 X 3, 185 X 1, 210 X 5 X 4 (hamstrings got super tight and I was concerned about pushing through another set)

Bench 45 X 5, 135 X 5, 155 X 5, 175 X 5 X 2
Cable Low Row 10 X 5

DB Hammer Curl 25 X 12 X 2
Russian Twist 25 LB X 20 X 3

OA Floor Press 45 X 8 X 3
Straight Leg Lifts 12 X 3

Out of time. BS felt really good, just hammy's got super tight after last set and I didn't want to take a chance so I bagged the squats. Out of time and off to work.

Derek Weaver
03-10-2009, 03:58 PM
Still pretty good volume in this workout. Even moreso that you did it before work.

Derek Simonds
03-11-2009, 05:59 AM
If I don't workout before work it just doesn't get done. The volume does feel pretty good right now thanks for the comments.

Wednesday March 11

Treadmill 5 minutes

Rack Pull Mid Shin 45 X 5, 135 X 5, 225 X 5, 315 X 5, 405 X 1, 365 X 1, 315 X 5

Press 45 X 5, 95 X 10, 10, 8, 8
P/U 8, 7, 6, 5

Decline S/U 15, 15, 15, 12
Standing Wrist Curl 50 X 20 X 4

Plank 45 seconds X 4 (counted in my head)
Seated Wrist Extension 20 X 20 X 4

405 was tough from mid shin. Felt good and I am getting it closer to the floor. I am going to need to do some research and figure out an actual plan for my DL'ing goals. I am kind of just moving forward linearly from the ground and lowering the rack pulls to get to 405. Probably a better way to attack it.

Derek Simonds
03-15-2009, 06:55 AM
Saturday March 14

TGU + RKC Armbar

All KB's all the time. So more TGU's then onto

50 Reps snatch non stop 16 KG KB

50 Reps C&J non stop 16 KG KB

12 Reps Swing 36 KG KB, 12 reps 28 KG KB, 13 reps 24 KG KB, 13 reps 16 KG KB

Some curls and other BS movements just trying to get the last two days of travel and sitting out of my system. Off to Wasabi for sushi and saki.

Derek Simonds
03-15-2009, 06:58 AM
Sunday March 15

Hammer Routine

BS 45 X5, 95 X 5, 135 X 5, 185 X 2, 215 X 5 X 3

Bench 45 X 5, 135 X 5, 185 X 5 X 3
Row 135 X 5 X 2, 155 X 5 X 3

9, 15, 21 KB Swings with 24 KG KB
40 Meter 20 LB Med Ball Throw and Chase, this is between the swings and burpees so you make 2 trips per round.
15, 12, 9 Burpees

8:04 and I was nicely smoked.

I might be a total puss with the weight I am moving on the bench but by gawd my technique is coming along nicely. This morning was the first time I felt like I had all the pieces in place. Now to get stronger!

Derek Simonds
03-16-2009, 05:42 AM
March 16 Monday

Hammer Time (this is starting to feel good)
RKC Armber + TGU

PC 61 X 5, 95 X 3, 115 x 3, 135 x 3 x 2, 145 x 3 x 2

DL 135 X 5, 225 X 4, 275 X 3 X 3 (struggled for a couple of reasons today)
OA DB Floor Press 45 X 8 X 2, 50 X 8 X 2, 65 X 8 (wow)

Press 45 X 10, 75 X 10, 95 X 8 X 3
Chin Ups 3 X 5

Done. I am smoked so I need to check my log and see when my recovery week is, might be taking it early. My grip was destroyed and my DL bar got broke last week in a PC drop (who would have thunk it) so I used my Pendlay bar. It is a little smaller and the knurling is different enough that it absolutely crushed my calluses. Bizarre in all but hey sometimes you are the windshield sometimes the bug.

Derek Simonds
03-20-2009, 05:12 AM
March 20th Friday


BS 45 X 5, 95 X 5, 135 X 5, 185 X 3, 205 X 5 X 3

Bench 45 X 5, 135 X 5, 185 X 5 X 3
DB Row 50 X 8, 65 X 8 X 2, 70 X 8, 75 X 5

OA Floor Press 50 X 8 X 3
DB Hammer Curl 30 X 9 X 3

Another morning that I was just flat out exhausted. I am going to get some rest next week. One more workout this weekend then a week off.

Derek Simonds
03-23-2009, 08:36 AM
March 23 Monday

Actually no more workouts over the weekend other than shoveling rock. Couple of things happened that all contributed to just a fantastic weekend.

1) Some good friends of our family came in from MI so we went to the lake on Friday
2) In accordance with all man laws I drank more than normal since a good friend was there on vacation
3) I shoveled 2 yards of gravel Saturday morning after breakfast and am still feeling it.
4) We spent the entire day on the water from 12 til 6:30. The kids tubed and kneeboarded like crazy. Delaney and Derek Jr both have birthdays this week. Jr's is the 24th and Laney's is the 26th so it was the last time they were going to kneeboard as 6 and 8 year olds and they wanted to make the most of it.
5) We hustled back on Sunday for the circus which was their birthday party with friends and then went to Pizza Hut for dinner. Laney told me it was the best birthday ever. I pray that she tells me that every year. Big note to self and everyone else, when the circus wants to upsell you to reserved seating say YES! We were jammed into general admission and I was right behind a pole.
6) The air compressor went out at the car wash and when we got done with dinner my dad, bro in law, son and me went there and got the new compressor installed and wired in. Took a little work but all done. Now if I remember correctly blue to black, red to red, green to anything...


7) And lastly Friday before I left after my workout I was pretty amped up so I grabbed a deck of cards and had at it. There was only 48 in there so I still can't say I have torn an entire deck, but by golly I am right there. This deck was fairly easy on the hierarchy of toughness but once again I am working on it.


So all that said I am pretty darn sore today. Especially my hands and forearms.


30 Minutes and around 1.5 miles of walking during which I carried a 16 KG KB for half of it. I dropped the KB on the second loop.

Derek Simonds
03-24-2009, 06:28 AM
Tuesday March 24


Hammer Time

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

BW Lunge X 5 X 3
B/E X 5 X 3

Bench 45 X 5, 95 X 5 X 4
DB Row 40 LB X 5 X 4

OA FLoor Press 30 X 5 X 3
DB Hammer Curl 30 X 5 X 3

S/U 10 X 3

Today and tomorrow are recovery days. I am trying to determine exactly what is going into the next program and I don't want to over do it. I think I have it laid out pretty good but I am still tweaking. Couple of days more rest will do me good. Everything felt just right today.

Happy B-Day to Jr!

Derek Weaver
03-24-2009, 04:23 PM
Tuesday March 24


Hammer Time

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

BW Lunge X 5 X 3
B/E X 5 X 3

Bench 45 X 5, 95 X 5 X 4
DB Row 40 LB X 5 X 4

OA FLoor Press 30 X 5 X 3
DB Hammer Curl 30 X 5 X 3

S/U 10 X 3

Today and tomorrow are recovery days. I am trying to determine exactly what is going into the next program and I don't want to over do it. I think I have it laid out pretty good but I am still tweaking. Couple of days more rest will do me good. Everything felt just right today.

Happy B-Day to Jr!

Happy B-Day to the little guy eh? Nice.

Derek Simonds
03-25-2009, 01:11 PM
March 25 Wednesday

RKC Armbar + TGU
Sledge Levering (12 LB's was a wee bit hard)

PC 45 X 5, 61 X 3, 81 X 3 X 3

DL 135 X 5, 185 X 5 X 3

Pistols 2 per leg X 3
Russian Twist on B/E with 12 LB Med Ball

Press + DJ Lockout 45 X 5, 75 X 5 X 3
P/U's 2 X 4

Planks 3 X 1 minute

Knocked it all out including mobility stuff in under an hour. Cooked breakfast for the kids, cleaned up, put away laundry, drove kids to school and then went to the airport. Getting ready to see a bunch of family I haven't seen in years tonight a quick meeting in the morning and back home for Delaney's B-Day.

Derek Simonds
03-27-2009, 07:44 AM
Thursday March 26

Delaney's Birthday!

Friday March 27


Sledge Levering with an 8 lb maul. Did 4 sets of 3 each arm to nose. Did 4 sets from floor really choked up on the handle. Did 4 sets of wrist flexion and extension with the maul forward and back 6 reps each time.

Two blue rubber bands at once extension 3 sets 10 reps each hand.

1.5 mile 2 dog patrol. For the first .9 miles I carried a 40 LB sandbag in various positions. Dropped it and did a couple of light sprints to stretch mine and the doggies legs out. Nice walk right at 30 minutes total.

Derek Simonds
03-28-2009, 06:00 AM
March 28 Saturday


BS 45 X 5, 95 X 5, 135 X 5, 185 X 3, 205 X 5 X 3, 255 X 1 (Really focused on chest up, eyes ahead and a big full breath)

Lunge 40 LB DB's 5 per leg X 2, BW X 5 per leg
B/E + 10 LB's X 10 X 3

Bench 45 X 5, 135 X 5, 185 X 5 X 3, 205 X 1
Row 135 X 6 X 4


95 LB Thruster X 3
50 M sprint
5 Burpees

Walk back for rest and repeat 3 times as fast as possible each time. This is a slight power bias but you never recover. The thrusters to sprint is done a'la Dan John conversions and are wicked by themselves.

Drag Curls 55 X 10

OA Floor Press 40 X 10 X 3
S/U's 15 X 3

Total time including setup and tear down 90 minutes. I will take it. We pushed the rest time on the squats and had two stations so we didn't have to change the weight as much. The bench slowed us down with one bench for three very different weights being lifted. I almost passed out on the rows I was getting set and Laney needed something and I was answering here then I stood up really quick and saw stars. Whoohee!

Heading to Jr's AAU meet later today. He has been practicing hard all week long so lets hope for some improvement.

Derek Simonds
03-29-2009, 12:03 PM
March 29 Sunday

RKC Armbar + TGU 6 minutes
2 Hammer Shoulder Routine

PC 45 X 5, 95 X 3, 115 X 3, 125 X 3, 135 X 3, 145 X 3, 155 X 3

Rack Pulls below knee 45 X 5, 135 X 5, 225 X 5, 315 X 5, 415 x 3, 465 x 1, 315 x 4

Pistols 3, 3, 3
Russian Twist on B/E 20 LB Med Ball 20, 20, 20

Press + DJ lockout 45 X 5, 75 X 5, 95 X 5, 105 X 5, 115 X 4
P/U 5, 4, 3, 2, 1


2 minutes of each the following no rest other than to change spots

16 KG KB Snatch
20 LB Med Ball Slams

Ended up with

40 Snatches
45 Slams
535 M's

My row was toast by the time I got there. Fairly taxing little 6 minutes. I felt like I had more in me on the pulls but just couldn't get the weight moving the way I wanted to. PC's felt great and I anticipate a BW PC in the next month or so. Press has been one of my great weaknesses in lifting and I have been pressing twice a week for a while now. I am going to test my 1 RM on the press in 2 weeks and see how I have progressed.

There is not a part of my body that isn't sore right now so I think the tweaks I made to our program were effective.

If you didn't see my other post here is a link to Jr's meet yesterday it was awesome!


Derek Simonds
03-30-2009, 06:22 AM
March 30 Monday

40 minute 2 dog patrol. This morning was a fast walk with no added weight. My legs are absolutely toasted from this weekend so I wanted to get some blood flowing.

3 sets of
20 reps BB Crush
20 reps standing BB Curls
20 reps BB Extension (11 LB BB)

3 sets of
3 reps 8 LB Sledge Levering Down (better than half way down the handle)
3 reps 8 LB Sledge Levering Up (1/3 the way down the handle)

While I was cooking breakfast we had to do some emergency first aid. Jr sliced his left thumb real bad trying to cutting a zip tie. Tracy took charge and was about 2 minutes from taking him to the doctor for stitches but the bleeding stopped and she was able to use her nursing training to get him all bandaged up. I am thankful for her! I would of told him to go rub some dirt on it.

Derek Simonds
03-31-2009, 05:05 AM
March 30 Monday

RKC Armbar + TGU

BS 45 X 5, 95 X 5, 135 X 5, 185 X 5, 195 X 5, 200 X 5

Push Jerk 45 X 5, 95 X 5, 135 X 3 X 3, 2, 1
Chin Up 5, 4, 3, 2, 1

RT DL 24 KG X 5, 30 KG X 5, 36 KG X 5, 40 KG X 5, 44 KG X 5

My workout partner has a 102 degree fever. He said that he just aches all over and it kept getting worse all day and finally last night he checked his temp and was like wow! I had a hard time getting up but did and made it through the workout. Nothing spectacular but solid.

Derek Simonds
03-31-2009, 06:54 PM
March 31 Tuesday PM

MMA / NoGi

5 minute rounds: 1 min punch / 1 min groundwork / 1 min kicking / 2 min groundwork wash rinse repeat 3 times with 1 minute rest.

Finished technique with working leg locks and heel hooks from standing pass when the pass fails. Man heel hooks are dangerous.

Grappled 2 7 minute rounds with punching to the body. Nice finisher. Too bad that I never remember to punch.

Derek Simonds
04-01-2009, 08:16 AM
April 1st Wednesday


Hammer Time

DL 45 X 10, 135 X 5, 225 X 5, 275 X 5 singles with 15 seconds between, 300 X 6 singles with 20 seconds between (really focusing on my setup so I would lift step back and setup again)

Bench 45 X 10, 135 X 5, 185 X 3 X 4
Row DB's in LB's 50 X 5, 65 X 5, 70 X 5, 75 X 5, 80 X 5

OA DB FLoor Press 45 X 8, 50 X 8 X 3
Snatch Grip Shrug 45 X 12, 95 X 12 X 3

Drag Curls 55 X 11

3 sets of
20 reps BB Crush
20 reps standing BB Curls
20 reps BB Extension (11 LB BB)

First morning of lifting after training MMA / BJJ in a while. I was tired but nothing over the top. It was weird benching without a spotter. I haven't done that in a while. My technique on the bench keeps getting tighter and tighter. I am going to start working on increasing the weight now. The DL's were all about my setup and getting that so it was exactly the same every time.

Derek Simonds
04-03-2009, 10:52 AM
April 3 Thursday


Hammer Time

Press + DJ Lockout 45 X 5, 85 X 5, 100 X 5 X 3
DB Shrug's 65 X 12 X 3

DB Curls 30 LB's X 10 X 3
(I have completely and totally blacked out on what I supersetted with DB Curls, WOW that has happened in a long time see below)

8 LB Maul Levering 3 X 4 per hand (to the nose)
4 LB Hammer Levering 8 X 4 per hand (from hanging straight down to horizontal)

Standing BB Crush 20 X 3
Standing BB Curl 20 X 3
Seated BB Extension 20 X 3 (11 LB's)

Travel yesterday was one of the worst travel days I have ever expereinced. First flight I tried to take got cancelled due to a mechanical. Next flight was supposed to leave at 3:00 actually left at 6:00. Missed my connection which was delayed two hours but wasn't enough for me to make it. Ended up sweet talking an agent and got a first class seat on the 8:55 which left at 10:45. Walked in the door of my house at 2:00 AM slept for 3 hours, got up and drove Tracy and the kids to the airport for their flights to MI. 3 hours of sleep is not enough for me! I had to then drive home, pack get in a quick workout and headed in to work. I will be back at the airport at 4:00 for my flight to MI. What a freaking 24 hours.

Not positive but I can see several cold drinks waiting for me at the Crown Club tonight.....

Push Ups X 12 X 2

Allen Yeh
04-03-2009, 05:41 PM
You have all the luck. Training has been looking good, I hear you are now on the hunt for 400?

Derek Simonds
04-04-2009, 09:27 AM
You have all the luck. Training has been looking good, I hear you are now on the hunt for 400?

Training is super solid. 400 LB's here I come! On the travel all I can say is I made it.

Derek Simonds
04-04-2009, 09:31 AM
April 4 March


5 Minutes on the treadmill

Bench 45 X 10, 135 X 5, 185 X 5 X 3, 225 X 1 (super small assist about an inch off chest, dangit! so close)

Incline DB Bench 45 X 8, 55 X 8, 70 X 8, 80 X 3
DB Row 60 X5, 70 X 5, 80 X 5 X 2

Rack Pull 45 X 5, 135 X 5, 225 X 5, 315 X 5, 365 X 3, 405 X 1 (no straps below knee)
Box Jump to mid thigh maybe higher 3 X 6

Plank 1:00 X 2

Worked out with my friend that was the best man at my wedding. He is a monster. Was quick and done. I wanted to pull from the floor but not time. Tracy has me on a strict schedule visiting family the next two days.

Derek Simonds
04-07-2009, 06:43 PM
April 7 Tuesday


5:00 Treadmill

BS 45 X 5, 95 X 5, 135 X 5, 185 X 5, 205 X 5 X 4

Press + DJ Lockout 45 X 5, 95 X 5, 110 X 5 X 3
P/U 6, 4, 4, 3, 2

I was in and out in 45 minutes. Nice and fast. I need to start squatting some triples. I think I might do the 5X5, 3X3, 2X2 program next on the big 4 lifts. Thanks for reminding me of that Big Steve!

Derek Simonds
04-09-2009, 10:50 AM
April 9 Thursday

5 Minutes Treadmill

DL 135 X 5, 225 X 5, 315 X 2, 3, 2, 1

Bench 45 X 10, 135 X 5, 185 X 3 X 3
Row 55 DB X 8, 75 X 8 X 3

55 LB Drag Curl X 12
Snatch Grip Shrug 95 X 12 X 3
Incline DB Bench 55 X 8, 65 X 8, 75 X 3

Out of time. So bagged it and headed back to the hotel. DL's felt really solid. This is over 80% so I am going to keep working multiple reps and sets and bump the weight up next week.

Derek Simonds
04-11-2009, 06:37 PM
April 10 Friday Night

25 minutes on the treadmill at 5 degree incline

A whole lot of DB stuff at least 45 minutes worth

April 11 Saturday Morning

25 minutes on the treadmill at 5 degree incline

25 minutes of DB work

Both workouts were in the hotel gym. I didn't write anything down and basically just did all kinds of DB stuff. Nothing serious both days more than anything just moving.

Derek Simonds
04-12-2009, 04:12 PM
April 12 Sunday Happy Easter


Power Clean 45 X 5, 95 X 5, 135 X 3, 155 X 2, 165 X 2, 185 X X, X, 175 X 1 (PR)

Rack Pull Below the knees 135 X 5, 225 X 5, 315 X 5, 405 X 1, 1, 435 X 1 (PR with no straps)

Split Jerk 45 X 5, 95 X 5, 135 X 3, 155 X 3, 165 X 1, 175 X 1, 185 X X (so close) (I have jerked my BW when I was lighter but this is a stand alone PR)

Pistols X 4 per leg X 4
Chin Ups 6, 4, 4, 3, 2

Out of time and heading to the folks house for Easter dinner. Very solid workout and I was sweating balls. I got light headed a couple of times on the rack pulls. I am feeling stronger and stronger in that position.

Derek Simonds
04-13-2009, 07:09 AM
April 13 Monday

The family comes home tonight!


RKC Armbar + TGU

BS 45 X 5, 135 X 5, 185 X 5, 215 X 4, 4, 4, 3 (Lost the weight forward on the 4th rep first set and damn near fell on my face. Really bizarre and very scary)

Lunge 40 LB DB's X 5 X 3
GM's 45 X 10, 95 X 8 X 3

Bench 45 X 10, 135 X 5, 190 X 5, 195 X 5, 200 X 4, 3 (All PR's) I guess I am improving
Row BB 95 X 5, 135 X 5, 6, 7, 8

Plank Elbows 1:15 X 2, Hands 1:00

Sledge lever 6 LB Maul to face X 3 X 3each arm only about 3 inches from the bottom!
Sledge lever 4 lb Hammer X 8 X 3each arm from ground up

BB Crush 55 LB X 20 X 3

Solid workout this morning. It was nice to hit some new PR's on the bench. I am feeling a lot more solid on everything, except that one rep of BS this morning. Geesh that scared the crap out of me. I did the ole double stutter step to get back under the weight, oof.

Leo Soubbotine
04-17-2009, 04:38 PM

I remember you said you've gone hunting with bows a while back - I'd like to get me some venison and hang out in the woods - what should I do? :D

Derek Simonds
04-17-2009, 07:00 PM
Well we got plenty of time to get you ready. Deer season is in the fall so we will need to practice. I have a hunt club that we can use. 6600 acres. Should be able to find a deer in there somehow. Last meet of the season tomorrow for Jr. I will call you on the ride.

Derek Simonds
04-17-2009, 07:05 PM
Thursday April 16

Warm Up: Drive 130 Miles to Wichita Falls TX to train with Gant and Glenn Pendlay


Hour of BJJ with Gant. Basically just dicking around showing different techniques.

Hour of Olympic Lifting under Glenn's watchful eye. He got me squared away on my first pull and if now I can just ingrain that sensation into my mind so I do the same thing every time I will be good to go. C&J up to 178 LB's Pretty pleased with that.

Hour and Half of Judo with Gant. Nothing does the ego better than doing something you suck at so that you can feel like a total beginner again. Gant and his Judo crew are solid. It was great and I hated to leave just had a long drive ahead of me.

Cool Down: 130 Miles back to Dallas

Really cool time and I wish that I could have been there longer. I was a little tired today and definitely sore in different spots from the Judo. I learned a ton.

Leo Soubbotine
04-18-2009, 04:15 AM
Cool. The trip sounds like fun too!

Derek Simonds
04-18-2009, 05:14 AM
Saturday April 18


Foam Rolling

Box Squats 45 X 10, 95 X 5, 135 X 5, 185 X 5, 195 X 5, 205 X 5 (first time doing these and they felt good)

Bench 45 X 10, 135 X 5, 195 X 5 X 3 PR for reps across!
BB Row 135 X 5, 155 X 5, 6, 5 (felt something twinge under my left scapula and stopped)
DB row 100 LB X 5 each arm Hell Yeah that is a major PR and it felt like butter!

Plank with feet on a med ball 60, 30, 45

Drag Curls 55 LB X 14

BB Crush 55 LB's X 20 X 3

Out of time and off to Jr's AAU State Gymnastics Championship!

Derek Simonds
04-19-2009, 06:22 AM
April 19 Sunday



Power Snatch 45 X 5, 61 X 5, 81 X 5, 95 X 5, 105 X 2, 115 X X, X (Just power snatch but not today)

DL 135 X 10, 225 X 5, 315 X 4, 4 295 X 5 (with 10 second hold at the top on last rep)

Press 45 X 5, 75 X 5, 95 X 5, 5, 5, 8
P/U 6, 4, 4, 3, 2

B/E 12 X 3
S/U + 20 LB Med Ball Over Head 20 X 3

Hammer Time (all movements)

Lever 4 LB Hammers from ground up 10 X 3
Lever 6 LB Maul to face 3 X 3 from bottom of handle! (PR)

Stayed up way too late last night watching UFC. Probably too many daddy pops also. Oh well live a little right?

Allen Yeh
04-19-2009, 07:34 AM
Lot of PRs lately, how is the weight gain coming along?

Derek Simonds
04-19-2009, 01:07 PM
Lot of PRs lately, how is the weight gain coming along?

Pretty much stalled. I haven't been committed either way as I have been on the road so much I haven't been able to plan anything longer than 4 days at a time. I am still fairly lean at 195 so there is room to lose a little or more room to put weight on.

Right now I am focused on making it to Memorial Day Weekend. I have business trips every week starting next week. I will be in NJ, TN, LA, and wrapping up in Las Vegas. Kind of crappy travel to go with it but hey I am gainfully employed! Once I get through May I am going to look at what I want to do.

Derek Simonds
04-20-2009, 10:40 AM
Monday April 20

45 Minute two dog patrol. I had planned on doing some wrist and hand stuff but ran out of time.

Derek Simonds
04-21-2009, 07:08 AM
April 21 Tuesday


BS 45 X 5, 95 X 5, 135 X 5, 185 X 5, 205 X 5 (I am working hard on getting my position drilled in perfect, I still am tucking my tail slightly at the bottom and I feel like I am in the optimum leg setup so I am just going to need to work that flexibility a little more)

Bench 45 X 5, 95 X 5, 135 X 5, 155 X 5, 205 X 3 X 3 (PR for reps / sets across)
DB Row 50 X 8, 65 X 8, 75 X 8, 85 X 8 X 2

Dips 5 X 4
Lunges + 40 LB DB's X 5 each leg X 3

Tonight MMA and No-Gi at my home academy. Yeah! It looks like I can train there three times this week and then back on the road until Memorial Day. Jr's gymnastics days are changing back to Monday and Wednesday starting next month. That is good for me for Gi training but might make my wife's scheduling a tad more challenging since Jr would be M, W and Laney is T, H. Hmm I wonder how that is going to play out.

Jon Brody
04-21-2009, 08:03 AM
Grats' on the latest PRs! Btw, where do you train out of in Florida? I may be making somewhat frequent visits to the area to visit my grandmother (mentally OK, just physically breaking down...) and am curious about spotting out some places to train from!

Also, "DB Row" I'm assuming is a solid pullup sub and it's when yer bent over on a flat bench..?

Derek Simonds
04-21-2009, 09:08 AM
I like other subs for P/U's better, jumping, band assisted and negatives. You are right about the motion bent over hand on something and pulling with the other hand like you are starting a lawnmower. Whenever I do a horizontal push I couple it with a horizontal pull. Vertical push gets a vertical pull. So bench goes with rows and press goes with P/U's.

I have a little gym in my garage with all the things we need to workout. Depending on where your mom lives there are some great places to workout around here. Leo's gym is in Longwood FL and absolutely rocks. www.crossfitevolution.com. If you are ever in the area let me know and I will meet you there if I can.

Jon Brody
04-21-2009, 04:10 PM
Cool, thx man.....:cool:

Derek Simonds
04-21-2009, 06:02 PM
April 21 PM No Gi / MMA

Man we went at it hard tonight. Fabio was sick so he didn't want to be touching people so we started with 5 minute rounds of pad work and did that for 30 minutes then we went to the ground. Fighting out of side control for 5 minutes fighting from top in side control for 5 minutes. Fighting out of the guard when pinned up against the fence for 5 minutes and 5 minutes on top against the cage.

Very intense training session. My escape and guard recovery from side bottom was solid! My guard sweep and attacks not so much from the cage. All in all a great session and I look forward to Thursday night.

i am officially smoked so tomorrow morning should be fun.

Derek Weaver
04-21-2009, 08:05 PM
Saw some pretty big rack pulls on the last page and lots of othe PR's. Good stuff.

When's 400 off the deck happening?

Derek Simonds
04-22-2009, 06:14 AM
Saw some pretty big rack pulls on the last page and lots of othe PR's. Good stuff.

When's 400 off the deck happening?

Good question. I am smoked. Today was the last workout of this program and Saturday afternoon was new max day. I am not sure what I have left in the tank. Everything is there and I am confident I can get it just don't know if 2 days is enough recovery time for where I am right now.

I can always tell when I am hitting the end of a cycle as I start hitting PR's all the time. Loads of crazy stuff. I am going to do the 5/3/1 program starting first week of May. I am taking all next week off with only walking / sprinting and bodyweight stuff. So I am planning on making it happen this weekend.

Derek Simonds
04-22-2009, 06:16 AM
April 22 Wednesday



Power Snatch 45 X 5, 61 X 3, 81 X 3, 91 X 3, 95 X 3

Rack Pulls 45 X 5, 135 X 5, 225 X 5, 315 X 5, 405 X 1 X 2 (with 10 second hold at top)

Press 45 X 5, 75 X 5, 95 X 5, 105 X 5, 110 X 5
P/U's 7, 5, 4, 3, 2

Drag Curls 55 X 15
BB Crush 55 X 20 X 3

Derek Simonds
04-23-2009, 07:31 AM
April 22 Wednesday PM BJJ

Fundamentals class so I was uke and worked with a trial most of the time. Focused on Kimura sweep and Kimura. Loads of fun. I will get good at that sub one day I just know it.

I did practice my 45 degree entry into the hip throw that Gant showed me. That is a thing of beauty. I also did a pull to the left arm like I was going for an arm drag and when the guy pulled back I shot for a single leg on his right which he left vulnerable. I liked that combo a lot also.

April 23 Thursday

Two dog patrol for 30 minutes. Man I really enjoy getting up and going for a walk with the dogs. Today is take your kid to work day and mine are here working up a storm.

Derek Simonds
04-24-2009, 04:01 AM
April 24 Friday

Two dog patrol 50 minutes with the last 15 minutes up and down the only hill we have in the neighborhood.

Derek Simonds
04-26-2009, 06:12 AM
April 25 Saturday

BJJ with the kids. Jr and Delaney went with me. Loads of fun and I got to work with my friend Rich. We worked on some insane no hand kimuras. One of which you rolled into when your opponent tried to shoot for a single leg while you transition to an armbar.

Workout with Tracy, Andy and Corbett for Andy's B-Day


Testing day

BS 275 LB's no problem so I loaded 300 LB's on and my spotter was daydreaming and I lost it at the bottom. He grabbed the bar after I bounced off the safety bars. Wow. I do have it on video. I put 285 on and did it clean. It was freaking heavy but I am now officially at 1.5 X BW!

Bench 225 LB's it was a fight but I guess that is what testing is about.

DL 315 and I was shaking like a leaf so I knew I didn't have much left so I put exactly 2 X BW and went for it and almost passed out over the bar so I didn't set a new PR in DL

Finished with Andy's BDay Metcon and it was brutal

34 45 X thrusters
135 on the sled and 34 M's down and 34 M's Back
34 burpees
34 KB Swings with a 52 LB'er

Another important note Tracy Hit 155 LB's on the BS and DL and also standing pressed 7o LB's all PR's for her.

I did it non stop except for burpees and man I paid for it. It took me all night long to get back into the land of the living.

Good day all around and I have a lot of video to edit today.

Allen Yeh
04-26-2009, 07:30 AM
PR's are good!

Derek Simonds
04-29-2009, 03:20 PM
April 26 Tuesday

30 Minutes on the elliptical

April 27 Wednesday

25 Minutes on the treadmill

April 28 Thursday


BS 45 X 5, 95 X 5, 135 X 5 X 3
Bench 45 X 5, 65 X 5, 95 X 5 X 3

DL 135 X 5, 185 X 5 X 3
Press 45 X 5, 75 X 5 X 3

1 arm floor press 40 X 8 X 3
DB Row 40 X 8 X 3

Recovery week half weights on everything. Nice and fast.

Leo Soubbotine
05-01-2009, 05:16 AM
hey - if you're off tomorrow night - join us at the Bahama Breeze after 7pm!

Derek Simonds
05-01-2009, 08:54 AM
May 1 Friday


BS 45 X 5, 95 X 5, 135 X 5 X 3
Bench 45 X 5, 75 X 5, 95 X 5 X 3

DL 135 X 5, 185 X 5 X 3
Press 45 X 5, 75 X 5 X 3

Drag Curlz 45 X 12

Final recovery workout. I start the 5/3/1 program next week. Looking forward to it.

Fast and fun. Got home at 1:00 AM this morning got up with the kids at 6:45. A little groggy but managable. I am at work for another hour or so and then I am picking up the kids and heading for the lake. I will be out of contact (sort of I can log on if I need to) with the world until Sunday night. Yeah me and the kids. It is actually a bachelor weekend and there is four dads heading up there with their kids. Should be loads of fun.

Allen Yeh
05-01-2009, 04:22 PM
Pretty sweet you are doing 5/3/1 too. What are the training maxes you are starting with? Which back squat will you be doing for the cycle? The other day when I tested a2G I could barely get 2 reps with 225! I felt just stuck on the 3rd rep. I don't know if it's because I had already done DL and bench or what! I felt exhausted.

Derek Simonds
05-03-2009, 05:31 AM
I am going to go with the low bar BS. I have played with the high bar lately but since I am just strictly focusing on moving weight for the next 6 months low bar it is.

May 2 Saturday


Hammer Time plus some so probably about 6 minutes of total work.

KB plus pushups just a ton of movement with never putting the bell down until the end. Great stuff just trying to clear the cobwebs.

Derek Weaver
05-03-2009, 02:40 PM
Maybe I'll join you guys with 5/3/1.

How was the lake?

Derek Simonds
05-04-2009, 06:53 AM
It was a dads only trip with the kids and it was probably on of the best weekends I have ever spent up there. Both of my kids were fantastic and helped out with everything. Jr wakeboarded for the first time ever and Laney got up on skis on her first try. I have video but my friend that was taking the video never zoomed in so it is kind of long distance. I will edit it this week and post some. I surfed behind the boat on Jr's new surfboard and had maybe 4 or 5 really good wakeboard runs myself. I am major sore today. Mostly in the biceps and back. The weather was perfect and me and all the other dads probably overdid the adult beverages in the evenings :D

Which I am paying for today btw.

May 4 Monday

As noted above I am sore so...


Press 45 X 5, 80 X5, 95 X 5, 105 X 9
P/U 5 X 4

1 Arm DB Floor Press 45 X 10, 12, 14
DB Row 45 X 10, 10, 50 X 15 (my biceps are just a screaming)

40 M Sprint sled drags with 90 LB's X 8 very little rest in between sprints.

I should have gone for 10 or 11 on the press but I wasn't sure how I was going to hold up. Good first workout.

Derek come on in the waters fine and 5/3/1 looks to be really fun. If you do it let me know and I will email you the excel template I built.

Derek Simonds
05-05-2009, 06:04 AM
Cinco De Mayo Tuesday

5 Minutes on treadmill

BS 45 X 5, 95 X 5, 135 X 5, 170 X 5, 190 X 5, 220 X 8

Lunge 40 X 12 steps X 3
Declilne S/U + Russian Twist + 25 LB's X 12 S/U 24 RT X 3

5 P/U's
10 Push Ups
100 Single Unders

X 2 Rounds and I was just spent.

I am really figuring out this going for reps thing at the end. I know I have more but am not sure how far to push. I will keep playing with it.

Allen Yeh
05-05-2009, 02:11 PM
I've been trying to go a rep under failure, if that helps.

Derek Simonds
05-07-2009, 04:52 AM
Thanks Allen. I just don't have a good feel for what that is yet.

May 7 Thursday

Bench 45 X 5, 95 X 5, 135 X 5, 150 X 5, 170 X 10
DB Row 55 X 8, 65 X 8, 75 X 8, 80 X 8, 85 X 8

Dip 6 X 3
C/U 5 X 3

Incline DB Bench 40 X 8, 50 X8, 60 X 8
Plank 60 seconds X 3

40 Meter Sprints X 20 with walk back for rest.

Things are coming together nicely. I need to go back to the 5/3/1 book and look at the assistance work. I am not sure if I am doing the right types of stuff. I probably should consult with DVS.

Derek Simonds
05-08-2009, 04:36 AM
May 8 Friday


6 Minutes on treadmill

DL 135 X 5, 185 X 5, 225 X 5, 250 X 5, 290 X 9 (all double OH up to last set)

GM 45 X 12, 95 X 12 X 3
DB Shrug's 65 X 12, 70 X 12 X 3

S/U + 8 LB Med Ball Raise with Feet 15 X 3

Out of time and need to get back to the hotel to finish packing so that I can get home for a couple of days before I head to LA.

Derek Simonds
05-09-2009, 08:31 PM
May 9 Saturday

Should have been a rest day but Tracy's beast of a brother was in town from MI so we worked out. Unfortunately he succumbed to the heat before I had a chance to bust out the met-con!


Press 45 X 5, 70 X 5, 80 X 3, 100 X 3, 110 X 8 (really happy with that)
P/U 6 X 3

1 AFP 45 X 10, 50 X 10, 65 X 8
DB Row 65 X 10, 75 X 10, 85 X 10

From the Diesel Crew today

3 Rounds of

8 DB Press 40 LB's
8 Hindu Push Ups
8 Posterior Flyes 15 LB's

Nice little finisher without it being a finisher. Too bad Chris was so smoked by the heat. It was seriously hot probably around 95.

Allen Yeh
05-09-2009, 08:50 PM
Nice workout, what is AFP? Feeling better on the last set thing?

Derek Simonds
05-10-2009, 05:50 AM
Yeah I am feeling better on the last set thingy. Not only that I am finding I have more in me then I thought. I have been sore this entire week. Not overwhelming DOMS but the good sore where you know you did something. I am liking this a lot.

1AFP is one arm floor press. It is a DB bench from the floor where you really focus on keeping your scaps retracted and don't use any legs at all. It is a triceps and lockout exercise.

Last night we took my Tracy's brother and his family to a local fish camp on the St. Johns river. Oh my we ate some food. I had peel and eat shrimp, scallops and steamed blue crabs. I am still stuffed. Good eating for sure.

Allen Yeh
05-10-2009, 06:51 AM
Yeah I am feeling better on the last set thingy. Not only that I am finding I have more in me then I thought. I have been sore this entire week. Not overwhelming DOMS but the good sore where you know you did something. I am liking this a lot.

Same here, I'm not so sore that I can't move but I'm sore enough to know I did something.

Derek Simonds
05-11-2009, 08:50 AM
May 11 Monday

I got bad directions from the front desk so what should have been a 10 minute walk turned into a 45 minute walk. Nice warmup eh?


BS 45 X 5, 95 X 5, 135 X 3, 185 X 3, 205 X 3, 230 X 6 (I know I have more reps in me on these squats and I just pus out)

40 LB DB's Lunge X 7 each leg X 3
Decline S/U + Russian Twist + 25 LB's X 12 (12 S/U's 24 Twists) X 3

Sprints on the track, run the long straights walk the shorts X 13

10 minute walk back to the hotel. Good workout and I just have to man up more on the reps on the squat. Still it was a PR for reps and weight.

Allen Yeh
05-11-2009, 03:50 PM
Still it was a PR for reps and weight.


Derek Simonds
05-12-2009, 07:18 AM
Tuesday May 12

W/U walk to the gym. I am actually digging the walk pre workout. It is nice to be outside hoofing it over to lift.

D W/U and some mobility stuff for the shoulders

Bench 45 X 10, 95 X 5, 140 X 3, 160 X 3, 180 X 7
DB Row 55 X 10, 10, 10, 65 X 20

Dip7, 7, 7
C/U 7, 7, 5

Db Incline 45 X 10, 55 X 10, 60 X 8
Plank 1 minute X 3

35 LB DB Snatch + OH Squat X 5 each side X 2

Done and done! Back to the hotel to get ready for another day in SoCal.

Derek Simonds
05-13-2009, 07:25 AM
May 13 Wednesday

Walk to the gym.


DL 45 X 10, 135 X 4, 225 X 3, 240 X 3, 270 X 3, 310 X 4

GM 45 X 12, 100 X 12 X 3
Pistols 3 X 4 each leg

Snatch Grip Shrug 45 X 12, 95 X 12 X 3
Leg Raises 10 X 4

DB Shrug 75'ers X 12 X 3
Decline S/U 12 X 3

I freaking hate and I mean hate hexagonal plates. They really screw everything up when you are DL'ing. When you hit the bottom the plates have to roll to their flat spots so you end up with the bar at funky angles. I am going to do next week at the percentages I have laid out and if I feel as weak in the DL as I did today I will back down on the numbers again.

Allen Yeh
05-13-2009, 03:20 PM
Could just be an off day?

Derek Simonds
05-14-2009, 09:01 PM
Could just be an off day?

Man I hope it was just an off day. I am pretty freaking smoked right now. I have been pushing really hard with work, travel and training so maybe just maybe that was the case. Like I said though if this weekend isn't better I am dialing the weight down on the DL and working back up.

May 14 Thursday

Gracie Barra America in Irvine CA

Warmup, Judo Throw, Escape from the mount. Seems like a normal night at a Gracie Barra school...

Really great people, everyone was super nice.

For our grappling training we did a line drill where there were 6 people in the middle and they were on their back. Sweep or submit and stay, if your guard gets passed you go. I was really happy I was able to stay several turns and I also was able to pass peoples guards when I was in the middle. Lots of fun and I definitely held my own. I did however end up with a really scratched up face, not sure exactly how. I do remember getting kicked really hard in the head but not the scratch. Oh well as one of the guys said it ain't cooking class...

Derek Simonds
05-16-2009, 09:22 AM
May 16

At Crossfit Evolution!


Leo W/U

Snatch up to a heavy single made 135 LB's and got 150 overhead easily in the bottom position but just couldn't stand up. I kept saying I can squat anything I get overhead well I was wrong. Dangit!



95 LB Hang Clean
Pull Ups


Press 45 X 5, 70 X 5, 90 X 5, 105 X 3, 115 X 5

I am really happy with my time. I probably could have pushed a wee bit harder but not much. There was a couple of times I took more breaths then needed. Hell I was actually kipping like I knew what I was doing. The snatch felt freaking great and I really focused on what Glenn had me working on with the more upright position at the start. 150 Would have been a new PR without doing any snatches lately. Close.

Derek Simonds
05-19-2009, 04:57 PM
may 18 sunday

d w/u

bs up to 245 x 2

bench up to 190 x 4
kroc rows 65 x 10 x 3 65 x 20 (those really sucked after yesterdays workout)

off to vegas

Derek Simonds
05-19-2009, 05:05 PM
may 20 tuesday

all accessory work.

5 min treadmill

d w/u

40 lb db lunge 8 per leg 8 x 3
12 lb med ball russian twist x 20 x 3
hanging leg raises x 12 x 3

1 arm floor press 45 x 12, 55 x 12 x 2
db row 65 x 10 75 x 10 85 x 10

30 lb db press x 8 x3
8 hindu push ups x 3
20 lb db posterior db flyes x 8 x 3

took a whirlpool the spent 10 minutes in the hottest steam bath I have ever been in. showered and headed down to the wet repbuplic luxe pool to wait for everyone I am meeting for dinner.

I am so ready to be home. 1 more day!

Derek Simonds
05-26-2009, 11:08 AM
Friday May 22


RKC Armbar + TGU

Hammer Time plus some extra

DL Up to 325 X 6 (There is some debate from the witness but I was counting dammit!)

Dip + P/U 1,2,3 X 4

Drag Curls 55 LB's X 17

Packed up and headed out to the lake. This was the end of week 3 of the 5/3/1 and I have to tell you I really enjoyed it. Next week is all recovery all the time.

Derek Simonds
05-26-2009, 12:05 PM
Just a quick recap of the weekend. What did we do? Well we ate way too much great food. Drank way too much adult beverages and just all in all had one hell of a weekend.

Sunscreen and riding a 215 HP SeaDoo apparently can create a new hair style.


Memorial Day we had our own boat parade heading to Skull Island


So what did we do exactly all weekend, well a whole lot of this.


Some of this.


Derek Simonds
05-26-2009, 12:13 PM
A lot of this



And an absolute whole ton of this. Both of my kids are absolutely coming alive on the knee boards. Jr is pretty darn close to clearing the wake and Laney finally was able to cross the wake.


Derek Simonds
05-27-2009, 04:02 AM
Wednesday May 27



Hammer Time!

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

Bench 45 X 5, 95 X 5, 115 X 5 X 3
DB Row 30 X 10 X 4

BW Lunge X 6 per leg X 3
Incline DB Bench 40's X 8 X 3

Sled Drag Sprints + 90 LB's X 50 M's X 10

Nice workout and I needed it. I am still screwed up on time and this morning 5:30 felt like the middle of the night. I am looking forward to this morning as I have donuts with daddy at school for Laney. After that off to Nashville for meetings and back tomorrow evening.

Leo Soubbotine
05-27-2009, 04:18 AM
way cool!

Derek Simonds
05-27-2009, 05:54 AM
"Money can't buy happiness but it can buy a jet ski, you ever see anyone frowning on a jet ski?"

Derek Simonds
05-29-2009, 03:59 AM
Friday May 29


Stretching (what a novel idea)

Foam Rolling (really needed this)

Hammer Time (starting to add in some of my own movements)

Press 45 X 5, 50 X 5, 60 X 5, 75 X 5
P/U 3 X 3

DL 95 X 5, 145 X 5, 170 X 5, 205 X 5

Drag Curls 45 X 10

Row 2000 Meters in exactly 8 minutes. I wasn't pacing at all I was actually doing 5 super pulls and then just kind of relaxing. Felt good and it made me tired in the quads.

Kevin Perry
05-29-2009, 09:31 AM
Awesome Pictures

Derek Weaver
05-29-2009, 07:24 PM
"Money can't buy happiness but it can buy a jet ski, you ever see anyone frowning on a jet ski?"

Happiness is a jet ski, therefore money can buy happiness.

I can't wait to get out on the lake myself. Looks like you all had a great time.

Derek Simonds
05-30-2009, 05:25 AM
Happiness is a jet ski, therefore money can buy happiness.

I can't wait to get out on the lake myself. Looks like you all had a great time.

If you weren't going to Canada you are always welcome down here in sunny Central FL!

Derek Simonds
05-30-2009, 07:04 AM
May 30 Saturday

Jump Rope

Bench 45 X 10, 95 X 5, 135 X 5, 155 X 5, 175 X 10 (PR FOR REPS! 233.63 on the Wendler Scale)
DB Row 65 X 10 X 3, 70 X 20

Dip 8 X 3
P/U 5 X 3


This was overly ambitous but what they hell.

10 Rounds of
7 36 KG KB Swings
100 M Hill Sprints (yes we have hills here in FL)
10 Push Ups
Walk down and repeat

We dropped the push ups at the top of the hill after 5 rounds. Everyone was really dragging tail on the push ups and I wanted to keep the energy levels as high as possible. Complete and total smoker of a finish!

Derek Simonds
06-01-2009, 04:16 AM
Monday June 1



BS 45 X 5, 95 X 5, 135 X 3, 175 X 5, 200 X 5, 225 X 6

40 DB's each hand Lunge X 9 per leg X 3
Plank 1 minute X 3

L sit on parralettes X 10 seconds X 6
30 LB DB Hammer Curls X 12 X 3


50 M backwards sled drag + 90 LB's
50 M bear crawl

While partner drags sled you bear crawl, switch at opposite side. No rest, complete 4 times. My hands are so dirty as I am sitting here typing I am making mud puddles on my laptop.

I have a significant mental block on the BS. 6 was hard, did I have 7 or 8 probably but my brain just starts screaming at me that I am going to get pancaked. Stupid brain. I can push through it on every other exercise because I know I am not going to get squashed. But BS just gets me every time. Nuts!

Derek Simonds
06-02-2009, 06:32 AM
Tuesday June 2

Well I have DOMS and a lot of it. Pretty much everywhere. Interesting, yes sucky for sure!

25 Minutes on treadmill at 8 degree incline

Some grip work.

Off to a meeting in Park City KS back to Orlando tonight.

Derek Weaver
06-03-2009, 09:49 PM
If you weren't going to Canada you are always welcome down here in sunny Central FL!

If I could manage to work a plane ticket for $60 like I got round trip for Canada I would take you up on your offer!

Our friends had the Mastercraft 180, the others had a 205. We were the only Ski Sanger owners in the group. Now there's a couple Nautiques. I preferred the way the Sanger and Mastercraft handled though.

The water looks great and the kids look like they're having a blast.

Derek Simonds
06-04-2009, 06:14 AM
Nice score on the $60 roundtrip. Check Allegiant Air if they are anywhere near you. I have friends that fly it to FL all the time for $39 each way. Ridiculously cheap.

Derek Simonds
06-04-2009, 06:24 AM
June 4 Thursday


Wall Slides

Foam Rolling

6 Minutes of RKC Armbars

Press 45 X 5, 65 X 5, 85 X 5, 95 X 5, 110 X 7 (this felt really heavy today and I found out why a little later)
P/U 4 X 5

BB Curl N X 15, W X 15, R X 15

Diesel shoulder routine, 3 rounds of

30 LB DB Press 8, 8, 12
Hindu Push Ups 8, 8, 8
20 LB Posterior Flyes 8, 8, 8

Hammer Time with some extra made up movements.

I think that is all I did. The rest of the morning kind of fell into a fog. Apparently my blood sugar crashed on me. I didn't feel so spiffy so I grabbed a protein shake and ran upstairs to take a shower. I got out of the shower and I was starting to get tunnel vision. I got dressed and went downstairs and grabbed half a bagel and slathered it in peanut butter. It was an onion bagel. Really odd combo of flavors but I didn't care and just downed it. At that point I started to get a ton of floating things across my vision and next thing you know I am sitting on the ground with my head in my hands not moving for about 15 minutes.

Luckily my wife was going to the airport this morning so she drove and I sipped on a coke as I rode to the airport. By the time we said our good byes my vision was back to normal and all I had to show for this little episode was a headache. Yuck. I still don't feel right.

George Mounce
06-04-2009, 06:44 AM
Bagel, Coke? Ugh, I'd be out for the day!

Derek Weaver
06-04-2009, 09:38 AM
That sounds rough. Did you workout fasted?

If I hit a fasted workout these days I crash hard like you described.

I hope you start feeling better and can shake that headache.

Derek Simonds
06-04-2009, 09:56 AM
I only drank half the coke about 8 oz's and it was half a bagel. That was the first processed carbs that I have had in 10 days min. I really didn't know what else to do. I haven't had that happen in a long time so I have no idea why or what brought it on. I was fasted but I am always fasted when I workout so once again not sure what happened. Still don't feel exactly right and I have been eating small amounts of good food all day.

Well lets see what happens tomorrow.

Derek Weaver
06-04-2009, 09:23 PM
How you feeling now?

Derek Simonds
06-05-2009, 04:33 AM
Still not right it is almost like a long hangover. The faintest trace of a headache and just general malaise. I wonder if I have a sinus infection that could be the root of all this. I have been all over the country and my allergies have been bugging me. This morning I had a green snot ball, that yucky colored green but I don't have a runny nose or any of the other usual symptoms.


DL 45 X 10, 135 X 5, 185 X 5, 235 X 5, 255 X 5, 295 X 5 (just get in get the weight and sets and get out)

GM 45 X 5, 105 X 12 X 3
Pistols 4 X 3

Partner 20 LB Med Ball S/U + Throw 20 X 3 (I was trying to knock him off my feet each throw)

T G/U S/U 16 KG KB 5 (each arm) X 3

Done and done. I ate a banana with peanut butter immediately after so lets see how I feel now.

Derek Simonds
06-06-2009, 05:39 AM
June 6 Saturday


RKC Armbars 5 minutes

Hammer time plus some extras

Rack Pulls 45 X 5, 135 X 5, 225 X 5, 325 X 5, 375 X 5, 455 X 5, 505 X 5 (PR all the way around)

65 LB DB Shrugs X 12 X 4

15, 9 , 6 of
Box Jumps
Push Ups

Really wanted to hit some assistance work from yesterdays DL session and get the blood flowing. Off to my mom's open house. Should be interesting as it is military applications of lasers.

Derek Weaver
06-06-2009, 07:15 PM
June 6 Saturday


RKC Armbars 5 minutes

Hammer time plus some extras

Rack Pulls 45 X 5, 135 X 5, 225 X 5, 325 X 5, 375 X 5, 455 X 5, 505 X 5 (PR all the way around)

65 LB DB Shrugs X 12 X 4

15, 9 , 6 of
Box Jumps
Push Ups

Really wanted to hit some assistance work from yesterdays DL session and get the blood flowing. Off to my mom's open house. Should be interesting as it is military applications of lasers.

Sweet rack pulls.

Allen Yeh
06-06-2009, 07:25 PM
That's a lot of weight!

Kevin Perry
06-06-2009, 09:16 PM
yea it is, nice job.

Derek Simonds
06-07-2009, 04:59 AM
A picture of the 505 goodness. I am using these to add mass to my back. I have been reading a bunch on rack pulls lately. I can pull so much more from the rack then I can from the floor. I am sure everyone can but I want to get those numbers a lot closer!


Derek Simonds
06-07-2009, 07:10 AM
June 7 Sunday


45 X 5, 95 X 5, 115 X 5, 145 X 3, 165 X 3, 185 X 8

Dips 8 X 3
Chin Up 6 X 3

DB Incline Press 40 X 8, 50 X 8, 65 X8
DB Row 65 X 10 X 3


Partner Workout

60 M Med Ball Throw
60 M Sprint

Partner throws ball all the way then other person sprints to them immediately picks up med ball and throws to other side. Partner then sprints and throws med ball.


5 People in a circle passing 3 med balls for 30 seconds at a time each direction 2 times each direction

Partner med ball passes 30 seconds at a time each direction 2 times each direction

Planks 1 minute X 3

Nice workout. Now off to the beach to go surfing then to the airport to pick up Tracy! Yeah us.

Derek Simonds
06-08-2009, 04:03 AM
June 8 Monday


EC Foam Rolling

BS 45 X 5, 95 X 5, 135 X 5, 165 X 3, 190 X 3, 210 X 3, 235 X 3


Partner work

Sled Drag Sprints + 90 LB's X 50 M's
Farmers Walk 36 KG KB and 28 KG KB (alternate sides with KB's)
Wash Rinse Repeat 10 times

You drag then carry then rest while partner does same.

If the Magic are going to lose at least they should have the courtesy to do so in regulation for us East Coast fans! I am just too freaking tired right now. Surfing with the kids was a blast yesterday. We rode a 10' 2" long board and Jr could stand on in it with no waves pushing him. Kind of makes it easy. Delaney didn't want to stand up and ride but she rode a couple of waves laying down. Got rained out early so we headed over to the mall to kill some time before picking up Tracy. Good to have her home.

Kevin Perry
06-08-2009, 08:44 AM
Looking at the bar with that many plates stacked on it is a very pretty sight.

Derek Simonds
06-08-2009, 06:18 PM
June 8 Monday PM

Just in case anyone was curious yes I did BJJ at Gracie Barra Orlando for the first time in 30 days! Hell Yeah I am back.

Good class with Todd going over the fundamentals of the scissor sweep and gi collar choke from the mount. Nice to be on the home mats for a change.

R. Alan Hester
06-08-2009, 06:29 PM
June 8 Monday PM

Just in case anyone was curious yes I did BJJ at Gracie Barra Orlando for the first time in 30 days! Hell Yeah I am back.

Good class with Todd going over the fundamentals of the scissor sweep and gi collar choke from the mount. Nice to be on the home mats for a change.

I care. I thought maybe the Blue Belt Curse had set in.;)

Since Roger Gracie Finished 9 Blackbelts in 9 matches with the collar choke, I'd say it is worth it.

Derek Simonds
06-10-2009, 06:59 AM
Only curse I have been laboring under is the travel curse. It is tough when schedules change and work is chaotic to get to class regularly. In fact one of my quotes I say all the time is don't stress over it life just gets in the way sometimes. As long as I don't fall asleep at my desk today I have every intention of making class this evening.

Last night was one of those nights that I hope I remember forever. I took Jr to the NBA Finals to watch our hometown Orlando Magic vs the LA Lakers. What a great event. We arrived at the arena around 7:00 and started walking around looking at the different booths that were set up. Normal radio stations, promotional companies et al. as we were walking around Jr and I did a couple of the different challenges that were set up and within 15 minutes we had won 5 t-shirts, the new Black Eyed Peas CD and 4 tickets to Year One next week. I am pretty sure he could have gone home happy right then.

Pretty cool to see history with Orlando's first ever Finals victory last night and they shot an NBA Finals record 62% from the field. Here are some pictures from last night.



Jr standing on the fountain outside the arena.


Us cheering for the Magic. Getting pretty excited as we take the lead in the 2nd quarter.


This is what happens when a naturally curious boy has two bang sticks that deflate on him during the game. He disassembles them to find out why they are glowing.

Derek Simonds
06-10-2009, 07:01 AM
And lastly after a bizarre decision by the refs to add .2 seconds back on the clock and have Orlando shoot 2 free throws the game comes to an end.


108 to 104 and the Magic Win! We were super tired but really had a great time.

Derek Simonds
06-10-2009, 06:43 PM
June 10 Wednesday PM


Yeah two nights in a week. Tonight was all sweeps. One from closed guard and one from butterfly. The butterfly sweep is my all time favorite. I am pretty sure I even showed it to Alan when he was down.

I had a little surprise at the end of the class I was called up and got my 2nd stripe on my blue belt. Very cool.

I am super exhausted from last evening and am hitting the hay right now.

Derek Simonds
06-11-2009, 04:34 AM
Thursday June 11

D W/U Lots of shoulder mobility

RKC Armbars

Press 45 X 5, 75 X 5, 95 X 3, 110 X 3, 120 X 2,
Ring P/U's 3 X 10

35 LB DB Press 8, 8, 10
Hindu Push Up 8, 8, 8
25 LB DB Posterior Flyes 8, 8, 8

Hammer Time

I saw the doctor yesterday and I have a sinus and ear infection. That might be why I have been so drained lately. The ear has been bugging me for a while so I am guessing it was just a low grade one that hasn't gone away. Good news for me was that even though there was a car fire on I4 and I was late and stressed out from work my blood pressure was 120 / 74. I know that could be better but it is an improvement over the last time I was there.

R. Alan Hester
06-11-2009, 04:40 AM
June 10 Wednesday PM


Yeah two nights in a week. Tonight was all sweeps. One from closed guard and one from butterfly. The butterfly sweep is my all time favorite. I am pretty sure I even showed it to Alan when he was down.

I had a little surprise at the end of the class I was called up and got my 2nd stripe on my blue belt. Very cool.

I am super exhausted from last evening and am hitting the hay right now.

Congratulations on the stripe! And, yes, you did show me the sweep. I love buttrefly sweeps and transitioning to x-guard from there if I start to get flattened. Of course, a skilled player doesn't get flattened, I guess, but I am not there yet.

Again, congrats.

Allen Yeh
06-11-2009, 06:46 AM
At least it wasn't the swine flu...heh.

You are rocking it on that little circuit on the end I feel like I can barely finish with 30#s on the press on 15's on the rear flyes!

Derek Simonds
06-11-2009, 09:15 AM
At least it wasn't the swine flu...heh.

You are rocking it on that little circuit on the end I feel like I can barely finish with 30#s on the press on 15's on the rear flyes!

Yeah I do fell like I am rocking that little circuit and I felt like I could have done 40 LB's today. I am A) a bonehead for messing up my weights 2 weeks in a row on the press and B) wondering why I am still having such a hard time with the actual press weights. I think it might be because my press max is so low that 10 percent was not a big enough number to lower and start from. I am considering taking it down by 20 percent and restarting just on the press.

Did I send you the excel spreadsheet I made for the program? If you want it and I didn't send it to you let me know. I am sure you are probably better at excel then me anyway. :D

Gant Grimes
06-11-2009, 09:39 AM
Congrats on the stripe! Well deserved, friend, well deserved.

Derek Simonds
06-12-2009, 04:47 AM
Congrats on the stripe! Well deserved, friend, well deserved.

Thanks Gant. Halfway to purple and right on schedule took me a year and a half to get to two stripes. I really want to make purple by the time I turn 40.

June 12 Friday

I am a total mess this morning. My sinus / ear infection has decided that coughing would be a nice addition to the rest of the mess. I read MOD's article yesterday and I am sure that I have beat my immune system down the past couple of months. This used to be a typical thing for me, I would focus so hard on getting as much done as possible before vacation that I would be just run down and inevitable get sick the week before I left on vacation. I am healing myself before this vacation though!


DL 45 X 10, 135 X 5, 185 X 3, 225 X 1, 245 X 3, 280 X 3, 315 X 3

1 Mile brisk walk with Lucy. She is getting much better on lead. It is all about time spent with her training. When I am on the road she doesn't get walked the same way so it seems I am always retraining her. I will get her trained good on the lead this summer.

Done and done. Off to work then I am meeting the kids and Tracy at the lake for the weekend. The kids are super excited. We are going to be the only ones up there so they get to do whatever they want the entire time. I plan on taking multiple naps!

Allen Yeh
06-12-2009, 05:28 AM
Did I send you the excel spreadsheet I made for the program? If you want it and I didn't send it to you let me know. I am sure you are probably better at excel then me anyway. :D

I'll take a copy.

Derek Simonds
06-12-2009, 06:22 AM
I'll take a copy.

It is on its way. I felt the need to memorialize my stripe with a picture the other evening just never got around to posting it.


Derek Simonds
06-14-2009, 04:46 PM
June 14 Sunday

Boring but big protocol


RKC Armbars

Bench 45 x 10, 95 x 5, 135 x 3, 155 x 5, 175 x 3, 195 x 4 (I will take it!)
70 LB DB Row 10 X 4


Quick workout after getting back from the lake. Pretty happy with the bench especially the way I felt last week.

Derek Simonds
06-16-2009, 05:46 AM
June 16 Tuesday


BS 45 X 5, 95 X 5, 135 X 3, 165 2, 195 X 5, 225 X 3, 250 X 2

Press 45 X 5, 75 X 5, 95 X 5, 110 X 3, 120 X 3

35 LB DB Shoulder Press 8, 8, 12
25 LB DB Posterior Flyes 8, 8, 12
25 LD BD Hammer Curls 12, 12, 12
Hindu Push Ups 10, 10, 12

I am moving more weight all the time but I am still not happy with how many reps I do on the last set of squats. It is such a mental thing with me. I was racking the weight after doing the second rep before I realized I was racking it, if that makes any sense.

Derek Simonds
06-17-2009, 04:04 AM
June 17 Wednesday

This anniversary trip to Vegas sure seems to be plagued with pre-launch challenges. Tracy woke up hacking and coughing this morning. Uh-Oh!


DL 45 X 10, 135 X 5, 185 X 5, 225 X 3, 260 X 5, 295 X 3 (Double OH No Strap PR) 330 X 2

OHS Stick X 10, 45 X 5, 95 X 3 X 3

GM 45 X 10, 95 X 8, 115 X 8, 135 X 8

Went outside at 5:40 to watch the shuttle launch only to turn on the TV and find out it was scrubbed. DL's felt good just moving through them.

R. Alan Hester
06-17-2009, 06:20 PM
6 Minutes RKC Armbar + TGU 16 KG KB

2 4 LB Hammer's
20 Side Swings
20 Roof Blocks + Strike
20 Front Swings
20 Iron Cross
20 Hammer Time
20 Upswing / Circle Blocks (don't know what to call these)
20 Side Swings

Where did you get this stuff? I need visuals. Preferably you in a g-string, but an internet link will work. My wrists are my weak link. Posting on one arm, grip fighting, and breaking grips is playing hell on my wrists.

Derek Simonds
06-17-2009, 06:25 PM
Well since you asked nicely me and my thong are on our way. I found that hammer routine on straight to the bar (posted on youtube) a long time ago and have since searched for the link and can't find it. Tracy and I are heading to Las Vegas for our anniversary and when I get back I will shoot a video and post it for you. I like it a lot for shoulders, wrists, grips and forearms.

June 17 Wednesday PM

BJJ Sweeps and Kimuras oh my! Lots of fun with the Kimura sweep and Kimura. I worked with another trial and guided him through his first night gently. I think I need to start receiving a commission on the conversions....

Derek Simonds
06-18-2009, 04:27 AM
June 18 Thursday


Picking up some accessory work I missed earlier in the week.

DB Incline Bench 45 X 12, 50 X 10, 65 X 8, 6

Dip 8 X 4

Ring P/U's 4 X 10

Drag Curls 45 X 16

Done. The countdown clock is set at T - 7:40 for Vegas! 10 Years ago today I was recovering from the worst hangover I think I have ever had. My bachelor party lasted well into the morning and my wife woke me up at 0 dark hundred to get all the final preparations done for our wedding. All I know is I was suffering all day long, but what do you do? Smile and nod. :D

Derek Weaver
06-19-2009, 08:47 PM
Happy anniversary Derek.

Derek Simonds
06-23-2009, 04:03 AM
June 23 Tuesday

D W/U + Mobility

RKC Armbar + TGU

BS 45 X 5, 95 X 5, 105 X 5, 134 X 5, 160 X 5

Bench 45 X 5, 95 X 5, 105 X 5, 125 X 5
45 LB DB Row 10 X 4

Hammer Time plus movements

45 LB Drag Curls 8 X 3

A recovery week was actually really good planning on my part. I definitely need to recover after being in Vegas for the weekend. Man did I eat good. Thursday night at Okada's I crushed the sushi and saki, Friday night at Picasso's Tracy and I went with the suggested menu which was basically a Paleo feast. Smoked salmon + quail eggs, cold potato soup with crumbled bacon and toasted almonds served in an espresso cup, Maine lobster tail salad with champagne vinaigrette dressing, seared scallops with balsamic reduction, seared foie gras (which melted in your mouth and Tracy loved) for the main course I had halibut and Tracy had leg of lamb and then we finished with two absolutely decadent desserts one was some kind of triple chocolate with homemade cookie dough ice cream and the other was a raspberry tart. Probably the best meal I have ever had in a restaurant. Every morning I had a crab, spinach, shrimp, jalapeņo and cheese omelette with a side of prime rib. Man I ate a lot. Good times. I will post a couple of pictures later in the week.

R. Alan Hester
06-23-2009, 05:46 AM
foie gras

it is so dirty, but so good. Sounds like my kind of trip. Erin and I are going in August. Welcome back.

Derek Simonds
06-23-2009, 06:06 AM
Glad to be back, 3 days in Vegas is about all my body can stand. Hmm August in Vegas might be the only month where it could possibly be any hotter than it was this last weekend.

Hey I will shoot that video either tomorrow of Friday and send you a link.

Allen Yeh
06-23-2009, 08:07 AM
Go see The Hangover - it's about a bachelor party in Vegas, HILARIOUS!

Derek Simonds
06-26-2009, 06:04 AM
June 26 Friday

Got home late last night from Phoenix. Pretty tired overall.


Press 45 X 5, 50 X 5, 65 X 5, 75 X 5
Ring P/U 4 X 5

DL 95 X 5, 135 X 5, 140 X 5, 185 X 5, 225 X 5

35 LB DB Press X 4 X 3
Hindu Push Up X 4 X 3
20 LB Posterior Fly X 4 X 3

GM's 45 X 12, 95 X 6 X 3 really feeling the stretch on these.

Derek Simonds
06-27-2009, 10:55 AM
June 27 Saturday

BJJ All Levels

Laney and I warmed up together. She can hang right in there with all the big people no problem.

Worked half guard and 93 guard the whole class. All sweeps and sweep variations. Loads of fun and I worked with buddy Rich who has been working on these positions so I got a little extra knowledge.

After we got done with the three variants we went to positional grappling with everything starting in half guard. I was very happy with how it played out. After Rich explained how framing works from the bottom in 93 or half it clicked better than ever before. I was able to sweep or transition from the bottom fairly well.

One thing I did notice was that I was having to pay attention to stay relaxed. I guess that is what happens when you aren't on the mat consistently.

On the Judo front one of the guys I train with Mark invited me to train 1 night a week with him on the way home from work. I definitely plan on taking him up on the offer.

Derek Simonds
06-28-2009, 06:40 AM
June 28 Sunday

Heading to the beach. I wanted to get my squat workout in so I won't run out of time this week.



BS 45 X 5, 95 X 5, 135 X 5, 155 X 3, 175 X 5, 200 X 5, 230 X 5

OHS 45 X 5, 70 X 5, 95 X 3 X 3 (felt good on the legs but my wrist is so sore getting used to these again)

Grip Work Bone Crusher 100 5 X 5

Nice and quick and now hitting the shower then off to the beach. Surf looks to be flat but I can't wait to get there anyway. We have had our kids and my sisters this weekend and they have all been great. I am sure they are ready to hit the water as well.

Derek Simonds
06-29-2009, 07:24 AM
Monday June 29


RKC Armbars a whole ton


Foam Rolling (Hmm I wonder if I am stalling starting my workout)

Press + DJ Lockout 45 X 5, 65 X 5, 85 X 5, 100 X 5, 115 X 5 (kind of hard on the presses)

Ring P/U's 5 X 5 then 4 X 5 for a total of 45 steadily upping the amount each week, working towards a total volume of 100 per workout.

3 rounds of
35 LB DB Neutral Grip Press 8, 10, 10
Hindu Push UP 8, 8, 8
25 LB DB Posterior Fly 8, 10, 10

Grip Work
2 X 10 LB 1 Hand Plate Pinch 4 X 10 seconds each hand

I am pleased with my pressing especially since we spent an hour in the pool last night and I was throwing kids non stop. I also taught my daughter how to do an extension which mainly meant I was pressing her non stop. So lots of upper body fun work before this workout.

I was surprised at how sore I was on Sunday from BJJ. I know I don't have my mat muscles dialed in but sheesh I thought I was closer than that. And lastly the elevator was broken so it was 7 flights up and down with beach gear and coolers. That was some seriously nice gpp after squatting yesterday.

We had a Father's Day redo at JB's and split 3 lb's of steamed shrimp between the adults. Man that is some good eating!

Derek Weaver
06-29-2009, 06:29 PM
3 lbs of shrimp... wow. Good recovery meal I'd say.

Derek Simonds
06-29-2009, 06:50 PM
The real recovery was the slice of genuine Key Lime Pie I washed my portion of the shrimp down with, no maybe it was the dip they make called jungle juice which is butter a little vinegar and their seafood spices. I was practically drinking the dipping sauce. It was all freaking fantastic. JB's is definitely a must visit if you are ever on the East Central Coast of FL.

June 28 Monday PM

BJJ Fundamentals and Advanced. One of the guys I train with is getting ready for his first tourney so Fabio asked me to work with him all night. I was also the demo dummy for both classes.

Fundamentals was all about escape from side control. Biggest key here fight for under hooks, create a little space and get your leg in. We worked three variants on this principal. Last variant was escape to knees and takedown.

BJJ Advanced rolled right along with the fundamentals class and built on the turtle position takedown. Really emphasized clearing the head to the other side and driving through to get the takedown. We also worked the clock choke from turtle. My throat will be sore tomorrow. At one point in the demo I had tapped and Fabio loosened up a little but was trying to make his point on the leg and hip position and didn't let it go all the way and I started drifting off.... I had to tap again or I was going down! Funny.

Played monkey in the middle start in turtle with one leg trapped and top guy escapes or submits guy on the bottom could only takedown. I stayed in the middle the entire 6 minutes. I was absolutely gasping for air at the end.

I grappled two rounds with Ray just working from guard top and bottom. He is really strong up top and I kept telling him to use his legs more as he was just relying on his arms. He will do good. Finished strong and lost 5.5 lb's in sweat weight so not too bad.

Derek Simonds
06-30-2009, 04:41 AM
June 29 Tuesday

I slept with no alarm and decided that if I woke up with enough time I would DL today. Well what do you know I woke up at 6:30. Plenty of time.

Foam Rolling



DL 45 X 5, 5, 135 X 5, 185 X 5, 230 X 5, 265 X 5, 300 X 5

Pistols + 16 KG KB sets of 1 each leg. I really wondered if I could do any weight with Pistols now I know. My right side was a ton harder than my left. Body is a little banged up from training last night so just hit the main lift and get out!

Derek Simonds
06-30-2009, 06:28 PM
June 30 Tuesday PM

I posted earlier on FB that after close examination of my body the only part not hurting was the top of my left foot, well it has joined the party!

MMA Matador pass to knee on belly to face smash to side control to kimura to spin around armbar. One of my favorite transitions of all times. I have to work this more often. Well my tight shoulders and chest got a great deal of stretching tonight.

NO GI Started with the same drills from turtle. Second turtle drill you actually grabbed both legs and sat up with your opponent hanging upside from your shoulders then tossed them over into side control. Very cool move.

Shark tank again and I stayed in the middle all the way to right before the 6 minutes was up. That is how my left foot got jacked. I did all the takedowns from the opposite side from last night since my right hip flexor is just on fire. Fabio told me he is going to do this drill every night this week.

Grappled with two different guys from the MMA team. First match we were all over the place and I ended up getting an armbar from knee on belly that was pretty similar to the kimura setup. Pleased with that. Next match with one of the big dudes and he was all over me. I just couldn't get on the offensive and ended up playing defense the entire time. He went aggressively for a kimura and I ended up defending that through 4 or 5 different positions and transitions. It was pretty wild, I was pleased with that otherwise I totally sucked in that match. Thankfully class was ending and I could crawl to the showers and head home.

Absolutely and totally smoked right now and looking forward to sleep in about 15 minutes!

R. Alan Hester
06-30-2009, 06:40 PM
Man, that sounds like a wild night. Sleep well.

Derek Simonds
07-01-2009, 04:16 PM
July 1 Wednesday PM

Private with Fabio and Rafael. All from half guard basically we just drilled the same stuff from Saturday over and over. It helped a ton. There are so many little details like keep your arms stiff and push down on the leg, swing wide over your head, seriously amazing when you think about the success of a move is based on execution of so many disparate actions.

Rolled positionally in half guard and the one thing I realized is that if you are on your side you can pretty much escape to guard or sweep no matter what the top guy does. Flat on your back and you are screwed. I am going to start adding more half guard into my game to work it.

Derek Simonds
07-03-2009, 06:37 AM
July 3 Friday


RKC Armbars

Bench 45 X 10, 95 X 5, 140 X 5, 160 X 5, 180 X 6
DB Rows 65 X 10, 10, 20

Dip 10, 8, 8
C/U 5, 5, 5

1AFP 40 X12, 45 X 12, 50 X 12
BB Drag Curl 45 X 10 X 3

Grip Work
Rolling Thunder DL + Shrug 56 X 5, 65 X 5, 80 X 5 X 2 this was each arm

Apparently yesterday was a pretty tough day at work for all my neighbors (including me) so we got together last night for a little pre 4th party. All I can say is Sailor Jerry is good when you are drinking it and bad when you are getting up at 5:45 to lift. Second point is that after a set of 20 DB Rows C/U's suck.

Derek Simonds
07-03-2009, 12:42 PM
July 3 Friday Lunch

Open mat at the academy! Trained with a couple of different guys then normal. I officially can not say ever again that I have never submitted anyone with a keylock. I had a guy that was just playing major neck defense from side control and holding his arms super tight and it just played right into me pulling a keylock. The one thing that clicked for me was that I did a reverse sit out where my lat was on him and I had my bottom leg pointing towards his feet and I was facing that way. It gave me all the leverage in the world and even with him trying to arch out of it I was able to control and put the pressure on. Very happy with that finish.

Rolled with a guy I used to train with a lot and he has really improved. His moves were much smoother and he countered a lot of crap I threw at him. I did succeed in pulling off an interesting clock choke with my gi. I was working for a baseball choke and I just couldn't get both hands in. Next thing I know I had ducked and was able to pull my gi all the way around his neck and then sit out. I was blocking his head with my hips just like a clock choke. It was will I could feel the gi slide right into place and squeeze down on the soft tissue.

I also worked with a Russian that was fairly new and just went through a bunch of positional stuff with him. Always fun to help someone new and passionate.

I am wrapping up here at work and getting ready to head to the beach for the weekend.

Derek Simonds
07-07-2009, 06:09 AM
July 7

Out in Houston for work all week. I talked my way into a Bally's this morning for a squat session.

BS 45 X 5, 95 X 5, 135 X 5, 165 X 3, 190 X 3, 215 X 3, 240 X 3

This weekend Jr and I were doing all kinds of gymnastics on the beach and I pulled my hammy just a little bit doing a 1 arm round off. It felt pretty good through the squats but I definitely knew it was there. No big deal I will just take care of it.

I will catch the rest of my workout up tonight.

Derek Simonds
07-07-2009, 04:34 PM
July 7 PM

After a really full day of meetings I needed to move a little so.

25 minutes on the elliptical (couldn't get the programming to work for intervals)

Planks 1 minute X 2
S/U's 20 X 2
20 LB DB Windmills 5 per side X 2

Heading off to get some BBQ Texas Style!

Derek Simonds
07-08-2009, 05:35 AM
July 8


Press + DJ Lockout 45 X 5, 70 X 5, 95 X 3, 105 X 3, 120 X 3 (this is got to be a PR I will have to look)

Neutral Grip DB Press 35 LB's X 10 X 3
P/U 6 X 3

BB Crush 45 X 20, 55 X 20, 65 X 20
Drag Curls 45 X 10 x 3

25 LB DB Posterior Flyes X 10 X 3
Hindu Push Ups X 10 X 3

Leg lifts 12 X 3

Back to the hotel for a spinach omelette and off to work.

Derek Simonds
07-08-2009, 04:04 PM
July 8 PM

Went for another steady state session tonight. I figured out how to work the intervals this time though! The top of the intervals was actually quite brutal.

25 Minutes on recumbant bike

20 seconds side planks X 2 each side
25 LB DB S/U x 10 x 2

I have a dinner meeting tonight so heading out to that. Hope it is good food :)

Derek Simonds
07-09-2009, 05:59 AM
July 9


DL 45 X 5, 135 X 5, 185 X 5, 225 X 3, 280 X 3, 295 X 3, 315 X 3

Did I mention how much I hate hexagonal plates. They are retarded and you should leave any gym that has them sheerly out of GP! Unfortunately that is all they had at the Bally's I am training at this week. AAARGH.....

GM's 45 X 12, 95 X 10, 115 X 10, 135 X 8

DB Shrugs 65 X 12, 75 X 12, 85 X 12

Back to the hotel for a quick breakfast and off to another day of meetings.

Allen Yeh
07-09-2009, 07:10 AM
July 9


DL 45 X 5, 135 X 5, 185 X 5, 225 X 3, 280 X 3, 295 X 3, 315 X 3

Did I mention how much I hate hexagonal plates. They are retarded and you should leave any gym that has them sheerly out of GP! Unfortunately that is all they had at the Bally's I am training at this week. AAARGH.....

GM's 45 X 12, 95 X 10, 115 X 10, 135 X 8

DB Shrugs 65 X 12, 75 X 12, 85 X 12

Back to the hotel for a quick breakfast and off to another day of meetings.

I feel your pain. Who cares that they make some exercises feel STUPID! It's all about how well the customer can grip the plate.....errr...wait a minute.

Derek Simonds
07-09-2009, 05:52 PM
July 9 PM

Oh did I mention that I have swimmers ear? Yeah I am sitting here with my head perpendicular to the monitor typing this. :D

28 Minutes on the treadmill incline 7.0 and 3.4 mph

Another nice little steady state session. Since I can't train BJJ on the road with the way the days have been going I am at least doing something. Just showered and packed everything except the stuff I need tomorrow. I can't wait to get home. My wife has some big surprise planned for Father's Day, our Anniversary and my Birthday and we have to leave the house at 4:45 am Saturday morning. Gonna be a short night I don't get home from Houston until midnight. I will sleep fast.

Derek Simonds
07-10-2009, 05:44 AM
July 10


Bench 45 X 10, 95 X 5, 135 X 5, 150 X 3, 170 X 3, 190 X 3
DB Rows 70 LB's X 10 X 4

Dips 51 reps over 10 sets
Neutral Grip P/U's 45 over 10 sets

I have felt surprisingly strong all week everything is in the right place so to speak. Next week I am going for rep records every workout! The benches here were so slick that when you retracted your scaps and tried to wedgge yourself under the barr you would slide right out the back of the bench. Kind of made it difficult to get a good setup. I am working towards a total volume deal on p/u's and dips and will get there soon.

Derek Simonds
07-13-2009, 04:20 AM
July 13


RKC Armbar + TGU

BS 45 X 5, 95 X 5, 135 X 5, 185 X 2, 200 X 5, 230 X 3, 255 X 1

OHS 45 X 5, 95 X 3, 100 X 3, 105 X 3

Plank 1:30 X 3
Rolling Thunder DL Each Hand + 25 LB X 5, + 50 LB X 5, + 75 X 5, + 100 X 5, 100 X 5R, 3L

I have determined that there is a direct correlation unfortunately an inverse one to the amount of time I spend with my sister and her family at the beach and how strong I feel on Monday morning. I was kind of beat today. Oh well I had another fantastic weekend. Saturday we went for a hot air balloon ride with Tracy and the kids for my birthday present. Sunday both kids got baptised and then we went to the beach and surfed and played in the water until 8:00 pm. Man what a great weekend.

Derek Simonds
07-14-2009, 08:35 AM
July 13 PM


I really need to start learning the names of these Judo throws. It was I think Otoshi Gari. Anyway I really liked it and loved the sit in armbar off the throw.

We also worked some really cool variations on the standard closed guard escape and pass. Lots of fun. I worked with a new guy who was really strong and a former wrestler. Always interesting their perspective.

Derek Simonds
07-14-2009, 08:38 AM
July 14

Really really early so I could go to court and defend myself and keep from becoming a wanted man for failing to pay .75 toll.... What a total goof up on my part.


RKC Armbars
Shoulder mobility

Press + DJ Lockout (5 lockouts each time) 45 X 5, 75 X 5, 100 X 5, 115 X 3, 125 X 1
Ring P/U 5 X 6

I was able to convince the nice people not to put me in jail and let me pay an idiot tax and be on my merry way. Yeah me.

Gant Grimes
07-14-2009, 11:18 AM
July 13 PM


I really need to start learning the names of these Judo throws. It was I think Otoshi Gari. Anyway I really liked it and loved the sit in armbar off the throw.

We also worked some really cool variations on the standard closed guard escape and pass. Lots of fun. I worked with a new guy who was really strong and a former wrestler. Always interesting their perspective.

Former wrestlers are good to play with, but, like judo, you have to adapt their throws to your game and your rules.

Otoshi is "drop." You probably did o soto gari (major + outisde + reap). It's easy to learn and is good for gi, nogi, wrestling, etc. It also puts you in a good position for followups.

I've gotten into the bad habit of watching 10th Planet stuff and doing moves whose names crack me up. I passed up on at least five arm bars last night just so I could do the Douche Bag on somebody.

I emailed you a Japanese vocab sheet.

Here you go.

Derek Simonds
07-14-2009, 05:01 PM
Aw hell even I would pass on an armbar for a chance at a douche bag.

Derek Simonds
07-15-2009, 04:43 AM
July 15 Wednesday

I must produce some revenue today!


DL 45 X 10, 135 X 5, 185 X I don't know but a whole ton, 225 X 3, 265 X 5, 300 X 3, 335 X 2

FS 45 X 10, 95 X 10, 10, 20 + 1 for the Ranger in the sky!

GM 45 X 10, 95 X 10 X 2

Face up arms straight out swiss ball rolly thingys from MH 3 X 3 each side (actually harder than they looked)

Side Planks 20 seconds each side 20 seconds rest X 3

Grip Work

CoC Starter X 10, Trainer X 8, #1 X 3 X 3

I should have done 3 on the DL I just lost my focus. The FS X 20 my entire upper body cramped up so that was interesting. I was really pleased with my closing of the CoC #1. I haven't done any specific gripper work in months. I also got the expand your hand bands and have been using them in the car twice a week. Good session all the way around today.

Derek Simonds
07-15-2009, 05:32 PM
July 15 PM

BJJ O Soto Gari again with armbar finish, reach behind stack pass and armbar from side control when your opponent hugs you.

Great techniques and really enjoyed the details this evening. One of my friends has staph in his elbow and it is jacked. He is on antibiotics so I hope he gets well soon.

Derek Simonds
07-17-2009, 06:18 AM
July 16 Thursday PM

MMA turned into wrestling class with the head coach of the FL Jets out of Oveido. The guy was solid as a rock. We worked everything off a fork to clinch with underhook and head control. First thing was a 1, 2, 3 combo of guillotine if opponent doesn't try and raise their head, near leg single or single to double and finally far leg with underhook going to the sky and just running over the trapped leg. Last drill was high double underhooks to low double underhooks to takedown. Any takedown you want as long as it wasn't one where your opponent went face down allowing them to get both arms out.

Pretty darn intensive class. Finished with shark tank for takedowns. No-Gi was starting so I opted for warming up with No-Gi instead of sharky. Fabio stayed in for the shark tank so we played open guard and went at 50% focusing on movement for the first 20 minutes. Then I don't know why but I suggested we have open mat and Fabio loved that idea so we ended with 40 minutes of grappling.

The last 20 minutes I went with one of the pro MMA guys. I outweighed him by 35 LB's but dude was strong as an ox. We went hard for 2 10 minute sessions. I was able to drive the pace and work him into several submissions I just could never finish him. Kudos to him for his defense and strength, shame on me for not finding the right position to finish. One of the other guys from the pro team was screaming at me to rip his arm off, break it or put him to sleep whatever it took just finish him. I am not sure who he was trying to motivate me or him. In the last match I passed guard to mount and basically just smothered him out for the last 3 minutes since I couldn't hardly close my hands anymore. Freaking exhausted, I mean smoked done, completely out of it kind of night.

After my shower I knew I was hungry but just couldn't work up the appetite to eat anything so I grabbed a chocolate milk and 1.5 Liter of water and headed for the house.

Two last thoughts. I was training with a Russian last night who is an incredible striker and I think inherently he leads into everything with knees. I have some serious bruising on my shins, knees and inner thighs from his entries. On the high double underhook to low double underhook when he took me down he tried to go slow and as he threw me to the ground his knee slammed right into the muscle between my spine and right scapula. I laid on the ground and was yelling for a tag from my buddy Rich who was dying laughing. I was like what kind of WWF move was that! Lastly I was 198.1 pre training weigh in and 192.5 on the way out. That is a lot of water weight. It is so hard to drink during class though and I need to focus on it.

Derek Simonds
07-17-2009, 06:26 AM
July 17 Friday

Overslept by 30 minutes gee I wonder why!


RKC Armbars

Bench 45 X 10, 95 X 7, 135 X 5, 160 X 5, 180 X 3, 200 X 3 (First PR I have tagged in a while)
DB ROws 70 Lb's X 10, 15, 20 per side

Dips 11, 10, 10 (on the last set my back started spasming from where I got kneed last night in a takedown)
Ring P/U's 7, 6 (see above for why no 3rd set)

Grip Work
FBBC Big Squeeze 2 Hand Pinch DL + 20 X 5, + 50 X 5, + 70 X 5, + 80 X 5 (this was hard, I almost dropped the 3rd rep)
Standing BB Wrist Curls 45 X 20 X 4
Seated BB Wrist Extension 11 X 20, 15 X 20 X 3

This was the last workout of my first three months of 5/3/1. I have a ton of thoughts on my progression and where I could have done things differently. All in all I am pleased with what has happened. I feel stronger although I think I am probably not as 1 RM strong on DL as I was 3 months ago. I am definitely bigger than I have ever been. I am going to stick to this for the remainder of the year for sure. I am taking next week off completely from weights and only training once or twice in BJJ. Should be a nice needed recovery.

Derek Weaver
07-17-2009, 06:47 PM
Nice work with 5/3/1. Looks like you've had a lot of fun lately.

Derek Simonds
07-18-2009, 02:45 PM
July 18 Saturday

BJJ We worked 4 variants of the collar choke today. From the back, from topside of the turtle, topside of turtle to crucifix and the first one which I am forgetting.

Great class and am finally getting the right depth each time on these chokes.

Finished by grappling with a brown belt. He was all over me from the start and I was playing defense non stop. It was nuts, I have to say that he was the most aggressive attacker I have ever faced. I ended up sweeping him from the mount when he went for a collar choke and I immediately went for a pass he went to open guard and then in the ensuing scramble I pulled closed guard. He postured and went to stand to try and pass. I managed to trap an arm and went for a triangle right away. He defended and it set me up perfect to throw my leg over for an upside down armbar. I got the tap. I needed to leave but I didn't want to seem like hey I got a sub and now I am done so I stayed and we grappled for another 5 minutes. Ended up 15 minutes of intense going at it. Had it been a tournament he would have smoked me on points right up to where I caught him.

Only down side was during one of the many scrambles I tweaked my big toe. Dang that hurts. I will try and train next Monday and then I am on the road for a couple of days.

Derek Simonds
07-20-2009, 03:51 AM
July 20 Monday

Man my toe is jacked. I went to my brother in laws clinic yesterday and got an xray. It isn't broken but holee humongous! It is really swollen and bruised both sides top and bottom. Ouch. Good thing it is a rest week.

My workout partner was doing his rep maxes this morning so I got up to be supportive.

BS 45 X 5 X 3

Press 45 X 5 X 3

RKC Armbars, Mobility and general joint movement stuff all while he was working. I am icing my toe for 15 minutes and then I am packing and off to York PA for a quick meeting. The rest of the week is kind of a jumble as I don't know where I am headed. Have suit will travel is my motto.

I did get some chores done yesterday between limping around. Jr and I went mudding out on the hunting property and I was able to run about 100 rounds down range out of our new pistol. Good weekend.

Derek Weaver
07-21-2009, 09:25 PM
Toes are nasty to deal with. All the nerves in the foot to begin with and then the whole issue of not exactly being able to favor a toe like you can a knee or ankle that's tweaked.

I broke my toe when I was little and had a nasty case of turf toe when I was playing rugby. Not fun.

Get better soon. Maybe this week being a jumble will be a good recovery opportunity.

Derek Simonds
07-22-2009, 05:51 AM
I am definitely trying to recover. To quote "Ice, Ice, Ice Baby" The thing that sucks is that trying to walk you end up with a crazy stiff legged Frankenstianian amble and oh boy don't be in a hurry.

Enjoy your hike Derek!

Derek Simonds
07-24-2009, 10:53 AM
July 24 Friday


RKC Armbars

Bench 45 X 5, 95 X 5, 140 X 5, 165 X 5, 185 X 6
DB Rows 75 LB'ers X 10, 10, 20

Dips 12, 11, 11

Drag Curls 45 X 10 X 3

Grip Work
CoC S X 10, CoC T X 8, CoC #1 X 4, 5, 5 each hand

Next week is looking to be a little crazy so I went ahead and started on my 5/3/1. I am feeling pretty darn spiffy other than the toe and really tired from getting home so late last night.

In a weird quirk of fate I was driving through a rough part of Birmingham on the way to the airport and I saw this building that said Wright Exercise Equipment. I thought hmm I wonder if that is the same guys I have seen online. I stopped in and sure enough it was. I met Jason who is the sales manager / VP and he gave me the full blown tour. Man they are making some pretty cool stuff. I also got to see their new bumpers. The 10 lb'ers are much more stable then the old ones plus they have the new steel inserts.

Pretty darn cool way to kill about an hour waiting on my flight. Crappy thing was I get to the airport and the flight got delayed another 2 hours. Aargh! Oh well home safe and ready to go.

Derek Weaver
07-24-2009, 11:33 AM
Nice training and a cool tour to take.

Tough about the delay. I honestly don't know if the airlines are capable of running on time.

Looking forward to seeing some more PR's from you with your next 5/3/1 go.

Derek Simonds
07-25-2009, 02:20 PM
July 24 Saturday

My workout partners wife is getting ready for her first triathlon so I got volunteered (maybe shanghaied would be a better word) to help her get ready with her bike portion.

We rode 10 miles at an average of 14.5 MPH and did 4 30 second big ring intervals plus some single leg work to smooth out the stroke. Good news was that I actually enjoyed being on the bike, the bad is that I haven't rode in so long I was pretty tired afterwards :eek: Not bad but I was surprised at how I felt.

BJJ I went even though my toe is still not right. I have had a good little run going and don't want to miss 2 weeks of class. Great class that focused on all cross grips and passing the open guard. From standing we worked both legs. Same side leg first then later a fake with same side and spin to s mount. That coupled with a collar choke is probably going to be something I work a ton from here out. Also played with a cross grip from butterfly where you bury your head in to them and press them to the ground with your head and a hand on their neck while pulling their leg backwards so you can step to the side.

I knew that my big toe was a liability but every move I could feel it. Funny how something we take so for granted can be that big of a pain in the rear.

Two more workouts here then off to LA next week. Jr is packed and leaving for Adventure Camp in the Ocala National Forest. He is jacked. Probably going to head up to the lake first thing in the morning before dropping him off.

Derek Simonds
07-27-2009, 12:23 PM
July 27 Monday

Today was mf'ing squat day! Which was kind of funny since I worked out at the same time my wife and her crew of 6 women. They were pumping Britney and Lady Gaga and I had my headphones on with my skull cap pulled down over my ears.

BS 45 X 5, 95 X 5, 135 X 3, 155 X 2, 180 X 5, 205 X 5, 230 X 5 Man my freaking toe was screaming on that last set. I guess I didn't realize how much I tense up every part of my body for heavy squats. Might not have been a good idea.

Grip Work

Rolling Thunder + 25, + 50, + 75, + 100, + 110 all X 5 each hand except 110 which I got 2 with right and zero clean with left.

Derek Simonds
07-28-2009, 08:13 AM
July 28 Tuesday

Man what a long day yesterday. Landed at around 9:00 PM PST got my rental and drove to the hotel late.

Just wanted to do something so stretched and 30 minutes on the bike and some DB Curls. Whoope!

Derek Simonds
07-29-2009, 08:20 AM
July 28 Tuesday PM

25 minutes elliptical 20 minutes of hot tub

July 29 Wednesday

D W/U loads of shoulder stuff. I have a little impingement in my left shoulder I think from a combination of sleeping on it really odd and then being cramped up for 6 hours in the plane.

DB Press 20 X 5, 30 X 5, 40 X 5, 50 X 3 X 3 (PR)
DB Shrug 50 X 12 X 4

DB Curl Press 25 X 10, 10, 30 X 10

3 rounds of
DB Posterior Fly 20 X 10
Hindu P/U X 10
DB Row 50 X 10

Nice little shoulder day today. Sucks I didn't have a barbell but I am really satisfied with the outcome. I need to focus on my mobility, prehab rkc armbars and swings next week!

Derek Simonds
07-31-2009, 06:05 AM
July 31 Friday


RKC Armbars

DL 45 X 5, 135 X 5, 185 X 3, 225 X 2, 235 X 5, 270 X 5, 305 X 10 (MF"ING PR!!!!)

DB Incline Bench 45 X 10, 50 X 10, 65 X 7, 6
P/U 8, 7, 6

Hammer Swings

That was a huge PR for the DL! On the Wendler PR math scale that is equivalent to 405. There must be something to that whiskey with your buddies increases testosterone excuse from cycling cause we drank way too much George Dickel last night.

Gant Grimes
07-31-2009, 06:53 AM
Nice job on the DL.

Re: George Dickel. My liquor store recently stopped carrying the old Dick and started carrying Dick Red. The guy running the place is a wine guy (the bourbon guy wasn't in), and he didn't know the difference. Have you had the red label?

Allen Yeh
07-31-2009, 07:47 AM
July 31 Friday


RKC Armbars

DL 45 X 5, 135 X 5, 185 X 3, 225 X 2, 235 X 5, 270 X 5, 305 X 10 (MF"ING PR!!!!)

DB Incline Bench 45 X 10, 50 X 10, 65 X 7, 6
P/U 8, 7, 6

Hammer Swings

That was a huge PR for the DL! On the Wendler PR math scale that is equivalent to 405. There must be something to that whiskey with your buddies increases testosterone excuse from cycling cause we drank way too much George Dickel last night.


Derek Simonds
08-03-2009, 08:18 AM
Got back late last night and just had an incredible weekend. I am so sore in so many places from way too much fun. I even managed to get in two quality wakeboarding sessions. Man my biceps are screaming. I am looking forward to 3 days of recovery and then doing it all over again.

Derek Simonds
08-03-2009, 05:04 PM
Gant I haven't had the red label so I will check it out. You know it is going to be a good weekend when this is the front of the T-Shirts that I gave to all the attendees!


August 3 Monday


EC Foam Rolling

BS 45 X 5, 95 X 5, 135 X 3, 155 X 2, 190 X 3, 220 X 3, 245 X 5 (PR)

DB Lunge 40 LB'ers X 5 each leg X 3

Plank 90 seconds, 60 seconds X 2

Russian Twist 25 LB Plate X 24 X 3

Grip Work

CoC S X 10, T X 8 1 X 6 X 3 (last set on my left hand was kind of weak)

Really happy with that there squatting. I probably had another one or two in me but I was actually surprised that I got to 5. I am not far from 300 my friends not far at all! Maybe there already. I will not test max for another 2 months but I am pretty darn excited.

I just got this picture of Jr wakeboarding. I am so proud of him. He can get up all by himself now and he is crossing the wake to both sides.


Derek Simonds
08-05-2009, 07:12 AM
Aug 5 Wednesday


RKC Armbars

Press + DJ Lockout 45 X 5, 65 X 3, 95 X 3, 110 X 3, 125 X F, 120 X 3

P/U's 5 reps X 10 supersetted with everything

DB Curl + Press 25 X 10, 30 X 10, 9

Hindu P/U + 20 LB Posterior Flyes 10, 10, 10

Today was the first time I failed to get the prescribed weights and sets in this program. I told myself going into this that I wasn't going to have an ego and that when this happened I was going to take 10 percent off and start again. I am going to do next weeks 5/3/1 workout and when the new month starts I will back off 10 percent from where I am right now. It is ridiculous to me but I just seem to get stuck right about my forehead. no problem below that or above it but right freaking there I get stuck. My shoulders are growing so the workouts are doing what they are supposed to it just appears that a 5 lb jump per week might be too much for me on the press right now.

Allen Yeh
08-05-2009, 08:12 AM
Out of the 4 exercises I see myself stalling on the press the fastest. I'm just way too weak overhead.

Derek Simonds
08-06-2009, 08:47 AM
August 6 Thrusday


Foam Rolling

Hammer Time

DL 45 X 10, 135 X 5, 185 X 3, 225 X 1, 250 X 3, 285 X 3, 320 X 4

Grip Work

Card Tearing W/U 20 cards, Work 34 cards (all clean no problems)

Rolling Thunder DL 25 X 5, 50 X 5, 75 X 5, 100 X 3, 3, 3 (R) 2, 1, 1 (L)

Out of time.

Derek Simonds
08-07-2009, 07:02 AM
No Dickel Red at the store but they did have Crown Royal Reserve...

August 7 Friday


Tons of Foam Rolling

RKC Armbars

Bench 45 X 10, 95 X 5, 135 X 3, 155 X 3, 175 X 3, 195 X 4
DB Rows 70 LB's X 10, 10, 21

Dips 13, 11, 3
Drag Curlz 45 X 12 X 3

No specific grip work today just dinked with some stuff laying around showing my friend a little of what I am working on.

I have to get to a PT and figure out how to fix this problem I have in my upper back. I have a little curvature of the spine between my scapulas and there is a muscle that is sub trap that I strain from time to time and it is miserable. It is always on the left side and it always sucks. One motion that causes the problem is actively pulling my head over the bar when I am tired and doing dead hang p/u's. Which I did on Wednesday. It is pretty annoyingly painful right now and I couldn't get a good start position on the bench because of it. My dips are getting much stronger! I did 3 on the last set only cause I felt that hot spot start to twinge.

Quick shower and I packed my gear for the lake. Tracy and our friends from MI are heading up there now and I am meeting them after work. We are staying through Monday and then Wayne, his son, Jr and I have an inshore charter on Mosquito Lagoon Tuesday. Trout watch out!

Gant Grimes
08-07-2009, 07:29 AM
Nothing like CRR and some drag curlz to get you ready for the lake.

No worries on the Dickel. I'm usually a Maker's Mark guy anyway. I was just curious about the red. Have a good weekend.

Derek Simonds
08-11-2009, 02:07 PM
I am on a mission now to find some Dickel Red by gawd!

Back from the lake with so much to report. Finished up there with some huge PR's on the water by everyone. I cleared both wakes on the wakeboard. Jr cleared both wakes on his kneeboard and Delaney got her flat water 360.

Today we went fishing in the Mosquito Lagoon. Man we rocked. Probably caught at least 40 trout and redfish. Ended up with 3 Reds and 9 Trout. The reds we were catching were all over the limit. We were actually trying to catch smaller fish. How funny.

Derek Simonds
08-11-2009, 02:13 PM
Monday August 10


BS 45 X 5, 95 X 5, 135 X 5, 185 X 3, 205 X 5, 230 X 3, 260 X 3

Planks w/ feet on med ball 45 seconds X 3

Russian Twist plus throw 20 LB Med Ball X 20 X 3

Tuesday August 11


Press 45 X 5, 75 X 5, 100 X 5, 115 X 3, 130 X F, F, 125 X F (just had nothing on the press)

Diesel Crew Circuit

35 LB DB Press X 8, 8, 8
Hindu P/U X 10, 10, 10
Posterior Flyes 25 LB DB X 8, 8, 8

Ton of KB exercises. Pretty much showed my buddy every KB exercise there is with ha 16 KG KB.

Derek Simonds
08-14-2009, 04:24 AM
August 14 Friday

Totally exhausted this week and the muscles in my back are still whacked. Last night I woke up at 3 am because of the pain. Stupid muscles don't they realize they can't heal if I am awake! So no rows today.

Bench 45 X 5, 95 X 5, 135 X 5, 145 X 1, 165 X 5, 185 X 3, 205 X 2 (PR)

Incline DB Bench 45 X 12, 50 X 12, 65 X 8, 65 X 6

Zottman Curlz with Fat Gripz 20 X 12 X 4


CoC S X 12, T X 10, 1 X 6, 6, 6, (r) 3, 2, 2 (l)

Derek Simonds
08-15-2009, 05:44 AM
August 16 Saturday

Loads of foam rolling

DL 45 X 10, 135 X 5, 185 X 3, 225 X 3, 275 X 5, 305 X 3, 340 X 1 (no pain at all until the last rep)

I thought well I could sled drag with my new harness since that doesn't require any thing from your back really. Major mistake. Off to the doctor I can't take this anymore.

Derek Simonds
08-17-2009, 06:33 AM
Luckily for me my doctor had office hours this Saturday. What a pain in the neck (literally) this is. After Doc looked at me and he saw what was going on we went through a thorough movement screening for my shoulders. Doc was concerned about the pain and the fact that my left scapula were winging. I told him that winging was due to the fact that I was scrunched up like a ball trying to alleviate some of the pain. He also said that I had some rotator cuff impingement and that could be chicken or egg for the problems in my upper back.

After doing the movement screen and manipulating my scapula some more he prescribed physical therapy for a month with a diagnosis of scapular dyskinesis. There are 4 different types of scapular dyskinesis and I think based on what I feel and what I can see I probably have type 1.

PT is scheduled for Wednesday and after reading the script I in store for some hot / cold therapy and electro stimulation. Yippee. I am very interested to see what the pt thinks about my impingement. Since I have battled shoulder problems for a while, and thought I had them conquered this should be eye opening.

The thing that sucks the most about this is the lack of sleep. I am a side sleeper from way back and I got to tell you anything that moves the scapula causes significant pain. Hopefully everything will calm down quickly.

Derek Simonds
08-18-2009, 03:58 AM
August 18 Tuesday


Foam Rolling
Lacrosse Ball Targeted Rolling

BS 45 X 5, 95 X 5, 110 X 5, 135 X 5, 160 X 5

Press 45 X 5, 55 X 5, 65 X 5

Zottman Curlz with Fat Gripz 25 X 12 X 3

Good release session this morning with the roller and ball. Back felt pretty good, no pain when I was working out. Get to see the PT today instead of Wednesday.

Allen Yeh
08-18-2009, 07:10 AM
Squat day went well yesterday.

Derek Simonds
08-19-2009, 04:18 AM
August 19 Wednesday


About 20 gazillion shoulder / back pre-hab - re-hab exercises. It actually took me 40 minutes to go through all the stuff I did.

Bench 45 X 10, 95 X 5, 110 X 5, 130 X 5
Band Pull Aparts 20 X 3 last set with doubled over band

Stretching for 15 minutes using some of the stuff that I was shown yesterday.

First impression of PT was that they really didn't do much. I was a little concerned when the PT asked me do you know what your doctor was referring you for I can't understand what he wrote on the slip. I explained scapular dyskinesis and she just looked at me for a few seconds and then went oh. She then explained that she wouldn't be the person handling my PT she was just going to do the evaluation. We did determine that I have impingement in my left shoulder. Not horrible but it is definitely there. I have known this all along and have been doing all kinds of stuff on my own to take care of it and it is a ton better then ever but I want all this pain to go away so I am willing to do whatever they ask of me with an open mind!

The eval took the better part of 40 minutes and then I did 5 minutes on the arm cycle, 20 arm raises with thumb up front, angled and to the side then 2 sets of theraband pull backs at different angles. Finished with some cold therapy and I fell asleep on the bed. Yeah me.

When we were discussing my injury / diagnosis she asked me what I did in the medical field. I told her nothing my wife's knowledge just rubbed off on me. I will have a different PT tomorrow so I will see what he says. I am also full force back on the Diesel Crew shoulder pre-hab.

The pain is to the point where it doesn't bother me during the day it just sucks major arse at about 2:00 am when I wake up and am all cramped up from lying wrong. Improvement that is where I am.

Derek Weaver
08-19-2009, 09:24 AM
I've been to PT a bunch of times for various ailments. Hopefully you'll get their "shoulder guy" who'll fix your situation.

I've never been treated by the person who did my evaluation except for once when I hurt my back.

Maybe now would be a good time to get your doc to prescribe a low strength sleep aid to use sparingly so you can try and sleep through the night. Not being able to sleep is a tough spot to be in when trying to recover.

Steven Low
08-19-2009, 09:33 AM
Let me just say that you want the majority of your PT work to be on MANUAL therapy (aka massage) loosening up the muscles, promote blood flow, etc. Then the rest of the time on exercises to fix your movement dysfunction THEN ice.

If this is not the standard protocol (there should be significant manual work... at least 15 mins or more) then your PT is junk IMO. Manual work is going to do the most at correcting any tight muscles and loosening you up for postural/movement correction.

If you actually do have winging scapulas you can do scapular pushups/or supine shoulder bench to correct the problem

Electrostim may or may not help. In the studies it's been seen to be not effective. But we all know how that works.... sometimes you have non-responders like with creatine or other supplements.

Also, it's weird that your eval PT is not doing your PT....

Gant Grimes
08-19-2009, 09:58 AM
Hope you get the shoulder thing sorted.

Maybe now would be a good time to get your doc to prescribe a low strength sleep aid to use sparingly so you can try and sleep through the night. Not being able to sleep is a tough spot to be in when trying to recover.

I recommend Deca.

Allen Yeh
08-19-2009, 10:12 AM
Hope you get the shoulder thing sorted.

I recommend Deca.

Pfft! Come on you can't beat the d-bol!

Derek Simonds
08-19-2009, 04:44 PM
That is some funny crap Allen and Gant especially since I just read this article today.

http://www.tmuscle.com/free_online_article/sports_body_training_performance_interviews/the_drug_coach;jsessionid=7C8BAD157A7D97EC5194F92D D0D6845F.hydra

Steven and Derek thanks for the feedback. I am doing a ton of soft tissue work myself along with my most wonderful wife. The big thing for me is what they understand / want to do with me / recommend. I have read two great articles about scapula dyskenisis and found out a ton of really good information. I plan on being an educated patient tomorrow.

Gant Grimes
08-20-2009, 12:02 PM
I read that a couple days ago. Very good article. Hopefully some CFing women can read it and understand why they may not look like their female CF heroes despite their best efforts.

10mg a day of Anavar...I've seen it work wonders in girls. Delts get rounder, fat comes off, butts get harder. Plus the women always report that they just feel better throughout the prep. On just 10mgs. It's amazing. I can get more out of a woman on 10mgs of Anavar a day than a lot of guys would get out of half a gram of Test a week. Seriously.

Derek Simonds
08-20-2009, 05:35 PM
When I read that article I was seriously sitting there just in amazement. Yeah I know there are steroids out there. Yeah I know that people use them. I never realized that someone would be paid as a coach to take care of that for you. Out of all the things I have seen in my life, which includes a lot I wish I could forget I have never seen steroids or hgh used by anyone. So I felt really naive, I guess in a good way.

Thursday August 20 Happy Birthday to my wife!


DL 45 X 10, 95 X 5, 140 X 5, 185 X 5, 215 X 5

Ain't recovery week wonderful!

PT Session:

Ok this was totally different than Tuesday. I had a guy that was in real good shape understood what my issues were, had read my eval but felt like he needed more info so he proceeded to re-eval me. After he had done that we started doing all kinds of stuff. Nothing I hadn't seen before but it was really interesting to watch him work on me. Steven he started with some really nice soft tissue stuff and then we went into him trying to determine what exactly is causing my problem. Here are a couple of things I learned today.

1) My PT and the other PT working there said that I have a lot of musculature in my upper back and that made it difficult to see my scaps.
2) I have biceps tendinitis in my left shoulder on top of the impingement.
3) It is ridiculous how you feel when you are doing t's with a 2 lb weight in each hand while laying belly down on a swiss ball in a suit. I can only imagine how it looked. I had taken off my shirt so I was in a t shirt but my shoes kept slipping as I tried to support myself.
4) My scapular dyskinesis is an exciting case for my PT because it is unusual. My left scap doesn't actually wing out it is displaced like if you just pulled the entire scap back 1/2 an inch all the way around. He said he has never seen anything like this in his career and was looking forward to working with me.
5) I had no idea how bad my impingement really was. Once he started manipulating me I kept asking him doesn't everyone hurt when you do that.
6) I did have a lot greater range of motion in many positions do to BJJ than he was used to working with so that was kind of funny.
7) It was really weird but there is a certain range of motion that I am just not strong in that is related to shoulder position. After he checked my strength in both shoulders he had me lie on my back and press my arm straight up in a fist and push through my scap and then he tried to force it back onto the bed and he couldn't even putting all his weight on me. He did that on both sides and was like ok that is weird normally dyskinesis is caused by weak serratus anterior muscles but yours are like rocks. I guess push ups plus really work.
8) If you know your anatomy and use the proper names for muscles people automatically assume you are in the medical field. Kind of funny.

We ended with some simple exercises a little more soft tissue work and icing. He was more concerned with icing my shoulder than my back. He told me that he was really excited about the uniqueness of my case and was looking forward to having some answerd when I came back on Monday. I am really looking forward to Monday to see what he has come up with.

Allen Yeh
08-21-2009, 03:20 AM
Interesting, that sounds pretty promising actually. I know I've been pretty critical of PT's that Laurie and the kids have seen when they come home, I'll usually ask them how they diagnosed them and then what exercises they were having them due. I'm not a PT but I did stay at a Holiday Inn Express last night!

Steven Low
08-21-2009, 09:29 PM
Looks like you got a pretty good guy.

That's pretty odd, I've seen scaps winging out (moreso looseness than winging....) but generally only like the inside and not the whole thing. Pretty crazy.

The impingement & bicepetal tendonitis is probably the more pressing issue if it's really that widespread.

It's quite possible that your scap dyskinesis is a compensation for the impingement in the shoulder to allow you more ROM for BJJ. That would be my guess. If so, getting those other factors in line should be key to getting your scaps back to functioning correctly.

I would think your PT is hopefully thinking along these lines as well.

Derek Simonds
08-24-2009, 04:12 AM
Steven thanks again and I will know today if that is what he is thinking.

Another fantastic weekend at the lake. This was Tracy's birthday weekend so I kind of took it easy if you know what I mean. Laney got some air jumping the wake on the kneeboard, Jr is getting really comfortable on the wakeboard in fact he tried a tail grab off the wake and got pretty good air just didn't land so well and I finally cleared both wakes on the longer rope. There is video on a friends camera and I am trying to get it.

Monday August 24

Shoulder Rehab

BS 45 X 5, 95 X 5, 135 X 3, 170 X 1, 180 X 5, 210 X 5, 235 X 6

SGBDL 45 X 5, 95 X 10, 115 X 10, 125 X 10

6 20/10 Tabata Intervals meaning I did it Gant style not 8 total intervals

Swings 16 KG KB 12, 11 X 5

Rower ended with an average watts of 211 (really happy with that as all I was trying to do was keep the intervals above 200)

Partner throws 20 LB Med Ball you catch do a russian twist and throw back 12 X 3


Derek Weaver
08-24-2009, 06:15 PM
How'd the PT go today?

Derek Simonds
08-25-2009, 04:21 AM
How'd the PT go today?

Well lets just say that the scheduling secratary and I had a difference in opinion of when my appointment was. I told her all I could do is 12:00 and she scheduled me for 11:30. I showed up at 11:50 and caught a raft load of crap about missing my appointment. Probably was the wrong course of action for her to take with me about it. So I have another appointment for today at noon. I will be on time for this one. :D

I had a health scare with my mom Sunday and Monday thank goodness it ended up with her being of all things under recovered (I net none of you thought that over training was hereditary) slightly dehydrated and low on potassium and sodium. I am so thankful for that. She took a stress test yesterday and passed on the athletic setting at 60! I am so proud of her. Now just to get her to be a little more mindful of what her body is telling her.

Monday August 24 (PM)

BJJ I am in town and not in pain so I had to go. All side control escapes plus arm triangle which anyone who knows me realizes that is right in my wheel house. I took it really easy and was the uke for all the moves. I worked with a really, really strong guy probably around my age who is a 1 stripe white belt and it was nice.

Tuesday August 25

Shoulder / Back Re-Hab A ton of band work, some scap push ups, foam rolling with a med ball, and a whole bunch of other things, y's prone y's wall slides, t's

Press 45 X 5, 55 X 5, 65 X 5, 75 X 5, 85 X 17 (yes I reset my pr for press to 95 no shame in this game)

1 P/U, 1 C/U, 2 Guerilla P/U's

Curl + Press 30 X 8 X 3

Met-Con 4 Rounds of

100 Single unders
10 Hindu Pushups (3 rounds) 10 scap pushups (1 round)
8 25 LB DB Posterior Flyes
13, 13, 12, 12 Overhead Situps with 2 20 lb db's

I finished everything unbroken except for a couple of trips on the jump rope. Back and shoulder feel really good. Tight but no pain. I am focusing on tucking my scapulas into my back pocket on every movement where it is possible. That is how I think of retracting scaps down and in if that makes sense.

On a completely totally unrelated note is anyone else besides me concerned over the FDIC quarterly report that is due out today?

Allen Yeh
08-25-2009, 06:02 AM
Glad your mom is feeling better.

Derek Weaver
08-25-2009, 08:06 AM
So hardcore athleticism runs in the family? Awesome she's feeling better so quickly.

Probably a good idea on the press.

Derek Simonds
08-25-2009, 01:08 PM
Thanks for the well wishes.

PT today was interesting. I had the original girl but the guy I worked with last week spent probably the first 20 minutes with us.

I learned that I do not know how to use my lower lats. I could not flex them at all. Not even slightly to begin with. Once I started doing some of the exercises and the PT was actually lightly tapping the muscles they wanted activated I was able to do it consistently.


Derek Simonds
08-25-2009, 06:11 PM
August 25 Tuesday PM

MMA 1 1/2 hours of takedowns, punching, escapes oh the usual stuff. Man I am zonked. I can tell that my extra strength makes a difference. Playing monkey in the middle nobody could take me down. I just shrugged them off and sprawled, even when we started with them holding one of my legs off the ground I just curled it back and planted it to get a base then sprawled. I was very pleased with that.

I was pretty amped with all the punching and takedowns so I was trying really hard to keep my intensity level somewhere below a 10. I think I succeeded. Not to trashed now but am looking forward to a solid 9 hours of sleep tonight.

No weights until Friday and I need it. We really upped the intensity the last two days.

Derek Simonds
08-26-2009, 10:05 AM
August 26 Wendesday

I might be enjoying PT too much. My PT is trying some of the exercises I showed him. Hehehe. Today worked on getting that left lower trap to fire. I can activate them now but in so many motions I compensate by moving my scap or using my upper and middle trap. It is funny but I am really sore across my lower traps just from the little 1 lb weights and the static stuff I am doing. I definitely have to get rid of the impingement in my shoulder as it is part of the problem with my traps we think. It looks like because of the impingement I am compensating by tilting my scap more to create the room to have my arms overhead comfortably. Just in some simple test where I am lying on the table with my arm straight out from my side if he barely puts pressure on my arm I can't hold it up.

The body is a system. I will get it all dialed in. The only issue I am going to have is how much longer I can convince my employer to keep letting me take these long lunches for PT. Hopefully for 2 more weeks.

Steven Low
08-26-2009, 06:08 PM
Yeah, from what you've been saying it sounds like the scap dyskinesis is the compensation to allow the shoulder ROM. I guessed right. Awesome.

Just need to get all the muscles working right again + remove impingement and tendonitis and you should be good to go.... as long as you keep doing the activation work for a couple months after leaving PT (depending on how long they keep you there of course).

Derek Simonds
08-27-2009, 06:14 AM
August 26 Wednesday (PM)


Rolled with one of my friends working side control for about 15 minutes before class.

Class was basically the same as Monday. All side control escapes all the time. I am refining my technique on the arm triangle and like how it is shaping up.

In warmups we did 30 of the breakfalls kick your opponents leg and get up exercises. That was fun.

Derek Simonds
08-28-2009, 04:13 AM
August 28 Friday

DC Circuit 1 X 3
DeFranco Agile 8 (I really liked this a lot!)

DL 45 X 5, 135 X 5, 185 X 3, 235 X 5, 270 X 5, 310 X 9 (PR!) 402.97 on Wendler Scale hell yeah. All DL's up to last set were double overhand.

5, 4, 3, 2, 1 of

Hang PC
Hang PS

Rest while partner completes reps. First time doing this complex. Bar was too light but not by much. Went fast for met-con. Next week start at 6 reps and use 65 LB's.

Planks 1 minute switch to side for 20 seconds other side 20 seconds rest 20 seconds repeat 3 times.

CoC S X 10, T X 10 1 R X 5, L X 4, R X 5, L X 1, R X 4, L X 1 Grip just wasn't there today.

Really good session this morning. I weighed in afterwards. I haven't weighed for at least 6 weeks. 197.6 and 10.1% BF after drinking 24 oz's of water. Let's just say I am really happy with those numbers all things considered.

PT at 11:30 today. I have been practicing my activation all week long so lets see how todays session goes.

Derek Simonds
08-29-2009, 05:17 AM
Agust 28 Friday

PT Well lots of progress is being made. Zero static pain in my neck and back. Discomfort when I stretch it in certain directions but generally speaking all healed up. Shoulder still is not right. I am full force on my rehab protocols. I even got to use 5 lb db's yesterday :eek:

I will be out of town Monday through Thursday next week so I am taking a band with me to continue my movements.

Derek Simonds
08-29-2009, 05:29 AM
August 29 Saturday Happy Birthday Sis!


RKC Armbars + TGU X 3
DC Shoulder Circuit 2

Bench 45 X 5, 95 X 5, 120 X 3, 145 X 5, 165 X 5, 190 X 5 (My neck hurt when I was in my lockdown position for the bench, not OMG I am in pain but like tight muscles stretching hurt)

DB Row 40, 50, 65, 70, 80, 90, 100 X 10 L and R. Supersetted with both flat and incline bench sets. Last set of 100's I got all the way through on my right but my left I had to regrip at 5 and 8. Not even a snivel of discomfort and I really focused on putting my scapula in my back pocket to activate my lower trap throughout the full range of motion.

Incline DB Bench 40X 12, 45 X 12, 50 X 12

1/2 Jack 1/2 Coke

500 M Row
25 25 LB DB Thrusters
15 36 KG KB Swings
4 15 foot rope sit down sled drags sled + 45 LB's
100 M's Farmers Walk with 65 LB DB's using Fat Gripz

Not overly difficult but I am absolutely crushed. As close as I have come to puking in a while and I think my right nut got sucked into my stomach! I didn't time it but based on my row and Andy's row I finished in right at 5 minutes.

I tried 85 LB Farmers Walks with the gripz but no can do. I can hold them but no way was I making it 100 M's!

More stretching needed for my neck and I probably will do some ice and heat therapy on that area as well. I need a good breakfast then off to BJJ.

Derek Weaver
08-29-2009, 08:12 AM
The sign of a brutal workout isn't puking... it's almost losing a nut.

I can honestly say I don't think I've ever had that happen.

Derek Simonds
08-29-2009, 05:03 PM
Derek you should be happy it hasn't happened. one of the weirdest feeling things in the world.

BJJ all spider guard. triangle, omoplata and the craziest most painful arm lock I have ever seen. I was uke and when Fabio did the move I yelled tap as both arms were tied up.

Played with tai otoshi for 15 minutes. My friend Mark was helping me with it. When he did it full speed it was unstoppable. Freaking Incredible.

Derek Simonds
09-01-2009, 06:16 AM
August 31 Monday

Got up at 4:00 AM to fly to Dallas worked all day and had a reception / dinner in the evening. Was able to get into the gym for a few minutes

Elliptical 20 Minutes
DC Circuit 3
Some additonal band work
Face Pulls

Sep 1 Tuesday

20 Minutes walking at 5 degrees and 3.5 mph
DC Circuit 4
Some addtional band work

I am Squatting tonight when I can find a real gym.

Derek Simonds
09-02-2009, 07:07 AM
September 1 Tuesday (PM)

DeFranco's Agile 8 Warmup

BS up to 250 X 3

September 2 Wednesday

DC Circuit 5

DB Press 20 X 5, 25 X 5, 30 X 3, 35 X 3, 40 X 10
P/U 3 X 6

DB Curls and Shrugs

Band Pulls and Pressdowns

Done and done heading from Dallas to Memphis. Need to see a couple of clients then off to the airport.

Derek Weaver
09-02-2009, 10:22 AM
You ever find a real gym to squat at?

Derek Simonds
09-03-2009, 07:24 AM
Sure did. It was an LA Fitness and it was hilarious they couldn't figure out how to charge me a day pass so they just let me go for free. I managed to get my 3 X 250 and went home.

Thursday Sept 3

Walk 1/4 mile
Defranco's Agile 8 Warm Up

DL 45 X 10, 135 X 5, 185 X 5, 225 X 1, 260 X 3, 295 X 3, 330 X 3

FS 45 X 10, 95 X 10, 135 X 8, 155 X 6

Planks 1 minute, L side 20 seconds, R 20 seconds, rest 20 seconds repeat 3 times.

It was wild in the gym today it was a YMCA with no overhead music and tons of people running and walking on the treadcycles. I wasn't dropping the weight but when you DL those plates clang around pretty good. One guy walked up to me and said man you sure are making a lot of noise. He was teasing but seriously everytime I lifted the entire gym watched me even the trainers. It was kind of weird.

Derek Simonds
09-04-2009, 11:10 AM
September 4 Friday

Hammer Time
RKC Armbars
DC Circuit 1

Bench 45 X 10, 95 X 5, 135 X 3, 155 X 3, 180 X 3, 200 X 3
DB Rows 40, 50, 65, 70, 80, 90 all by 10 and 1 final set of 90 X 12

Incline DB Bench 40 X 12, 45 X 12, 50 X 12, 65 X 5

Chin Ups 5, 4, 3

Fat Gripz 25 LB DB Curlz 3 X 12

Finished. It is weird but I am really not having any lasting pain except in my neck when I bench. Just don't understand that since it wasn't an area that was injured. I will keep working on my stretching.

Derek Weaver
09-04-2009, 06:20 PM
Nice rows.

Are you lifting your head off the bench during your reps? What kind of pain is it?

Derek Simonds
09-08-2009, 07:44 AM
No head lifting it is more tightness in the neck muscles that gets exacerbated when I get into good lifting position and tighten everything down.

Another over the top weekend at the lake. I am glad that summer is winding down. Holee crap am I toast. I think I got dehydrated of all things yesterday. The weather was the best we had all weekend and nobody wanted to leave. When we got off the lake at 4:30 I was running and going to get the everything put away and get the kids home. Managed to get home around 7:30 and just felt like crap. So I started pounding the water took a cold shower and began to feel almost normal by the time I went to bed.

Monday September 7th Labor Day

Tons of mobility and shoulder rehab

Mace swinging with a 10 lb sledge 2 minutes each direction (just FWIW that was a lot of fun and pretty darn hard as well even with only 10 LB's)

KB work 16 KG KB

40 reps of

Side Presses

All exercises were non stop with a few seconds in between each different exercise. I switched hands at 10 reps each time.

Derek Simonds
09-08-2009, 08:21 AM
This might be part of the reason I was dehydrated...


YES that is a 1 gallon paint bucket, new of course, well at least til I got it. :D

Derek Weaver
09-08-2009, 07:26 PM
Nice effort with the Jim Beam.

Allen Yeh
09-09-2009, 04:18 AM
What only 1 round for time?

Derek Simonds
09-09-2009, 06:18 AM
That picture was in the middle of round 1. The handstands over the bucket while drinking occurred middle of round 2, and lets leave round 3 completely out of the conversation.

Derek Simonds
09-09-2009, 06:19 AM
Tuesday September 8 PM

DC Circuit 2
EC Foam Rolling
DeFranco Agile 8

BS 45 X 5, 95 X 5, 135 X 5, 185 X 3, 210 X 5, 235 X 3, 265 X 1 (that was freaking heavy)

Boring but big protocol.

Derek Simonds
09-09-2009, 06:32 AM
Wednesday September 9 just realized it is 9/9/09 how interesting.

DC Circuit 3

Press + DJ Lockout 45 X 5, 65 X 5, 75 X 5, 85 X 3, 90 X 12 (That is a rep PR not a big one but still a rep PR)

P/U's supersetted with everything for a total of 3 X 11

Seated DB Curl + Press 25 X 10, 30 X 10 X 2

Hindu Pushup X 10 + Posterior DB Flye 25 X 10 X 3

Planks 1 minute front, 30 seconds each side 30 seconds rest repeat 3 times

I figured out something interesting on my p/u's today. On the lowering portion I was favoring my right side so much that I could tell (thanks to my new kinesthetic awareness from PT) that my left lower trap was not activating at all. Very interesting I say. So I focused on lowering and engaging both sides of my back.

Derek Simonds
09-11-2009, 01:41 AM
Thursday September 10

DC Circuit 4
DeFranco Agile 8

DL up to 270 X 5, 310 X 3, 345 X 4

Done. Wanted to get this logged and realized its 4:43 and my A/C apparently broke as it is 85 degrees inside my house. Sucks as I am heading out for meetings, hopefully Tracy can get it handled.

Derek Weaver
09-11-2009, 08:20 PM
Press + DJ Lockout 45 X 5, 65 X 5, 75 X 5, 85 X 3, 90 X 12 (That is a rep PR not a big one but still a rep PR)

That's what I'm talking about. Nice work.

Derek Simonds
09-12-2009, 09:43 AM
Saturday September 12


RKC Armbar
DC Circuit 4 + T's and all direction band work

Bench 45 X 10, 5 95 X 5, 135 X 3, 165 X 5, 190 X 3, 210 X 1
DB Rows 40, 50, 65, 75, 85 X 10 85 X 20

Incline DB Bench 40, 45, 50 X 12, 65 X 6
P/u 3, 3 C/U 3, 3 (very strict form)

My little princess spotted me on my bench. It was funny I lifted in the squat rack with the safety bars and I told her that if I got stuck that she was to take the weights off until I could get out. She thought that was cool.

Allen Yeh
09-13-2009, 03:01 PM
Nice work on the MP!

Derek Simonds
09-14-2009, 03:52 AM
September 14 Monday Active Recovery Week!

DC Circuit 5

Yoga For Regular Guys 40 Minutes with Tracy and her crew.

Tomorrow Squat and Press. Maybe some more Yoga on Wednesday and Friday DL and Bench. I do enjoy YRG and should do it more often. Tonight BJJ! Looks like I am back on a regular schedule for a while so consistency here I come.

Derek Simonds
09-14-2009, 01:03 PM
Well so much for that regular schedule crap earlier.

I forgot to mention that apparently I am doing a 3 week elimination diet. My wife informed me last night that we start today. It really isn't a big deal in regards to eating normally just have to focus and not let myself have any treats or oh lets say ALCOHOL!

Repeat after me "I can do anything for 3 weeks"

Derek Simonds
09-14-2009, 06:28 PM
September 14 Monday PM

BJJ with Todd. Fabio hurt his leg wakeskating so Todd was teaching. Todd is 250 LB's of BJJ badness so being his uke is sometimes a little much. Tonight was knee on belly. Ouch, owey, it hurts and so many other things.

Todd was actually nice tonight and didn't maintain the pressure while he was explaining the positioning.

Finished with the 2 arm attack to keylock from KOB or Mount. Solid class.

Derek Simonds
09-15-2009, 03:58 AM
September 15 Tuesday 5/3/1 Deload

DC Circuit 1 + 25 lb plate halos

BS 45 X 5, 95 X 5, 135 X 5, 145 X 5, 160 X 5

Press 11 X 5, 45 X 5, 55 X 5, 65 X 5

SGBDL 45 X 8, 95 X 8 X 3
P/U 3 X 4

DB Curl + Press W/FG 25 X 8 X 3

Hammer Time moved everything to 24 total reps. Gonna work up to 30 reps then add weight and do the same again.

Good recovery workout. I am trying to find a comfortable bar position higher on my back. It seems like where the bar is best positioned is the most painful. Boy that is nice. I am going to work with it and see how it goes.

Derek Simonds
09-16-2009, 03:19 AM
September 16

DC Circuit 2 with all band rotations

1 mile 1 dog patrol

Off to Florence SC

Derek Weaver
09-16-2009, 08:17 AM
Is the bar position an issue with some of the shoulder/scap stuff or preference do to discomfort?

Derek Simonds
09-16-2009, 10:45 AM
the bar position I am trying to get is based on achieving more of an upright torso in the bs. at heavy weight I end up really pancaked with my current lb position. I read an article that made a lot of sense to me about being able to deliver more force directly to the bar if your torso was more upright. so I have been playing with bar positioning. the most upright I can get has the bar across the top of my shoulders which is where the pain is coming from.

Derek Simonds
09-17-2009, 04:58 AM
September 17 Thursday


Shoulder Y's and T's with 5 LB DB

Grip Work

Treadmill 20 minutes 5 X 2:00 intervals starting at 6.5 up to 6.9

Allen Yeh
09-17-2009, 06:11 AM
Check out this by Nick Tumminello about YTWL's:


Good stuff.

Derek Simonds
09-18-2009, 04:00 AM
Check out this by Nick Tumminello about YTWL's:


Good stuff.

Really good stuff in that article.

That is exactly the way my physical trainer has me doing them. Doing them from a med ball like that is actually ridiculously hard! I have to move the ball back so that when my knees are flat on the floor my feet touch a wall lightly so I don't roll away. I have never heard the part about driving your knees into the ball and squeezing before, that makes total sense having been doing these for 4 weeks now. I will show this to my PT when I go in.