Derek's Garage Experiment

[Derek Simonds]

Nice article.

[Derek Weaver]

Yeah, I have heard in past videos on the CF site that they're big on strength out there. Not too many insane chippers and other marathon metcons.

I remember Adrian posted several awesome workouts for the Hybrid on the CF board also. Simple couplets and triplets that left people wondering what the hell hit them.

Random isn't bad, but heavy is the answer regardless.

[Derek Weaver]

11/25/2008 Tuesday
Back Squat 295x5x3
Bench Press 210x5x3
Weighted Pull Up 50x5x3

Good day. The squats felt heavy, but I was never in danger of failing a rep. Definitely slowed down a bit by the 3rd set right around rep 3. Lots of food and sleep this week. Want to end with a bang.

After this Saturday's workout I'll probably rest until Tuesday, do some stretching, go for a few morning and/or evening walks and then maybe go for maxes in the Squat, Dead and Power Clean. Maybe not though.

Regardless. On Thursday and Saturday I'll probably do some light lifting and brief, scaled metcons to get the blood flowing.

Week after next I'll probably start a power biased training block and will post a rough template up here.

[Derek Weaver]

11/27/2008 Thursday Happy Thanksgiving
Back Squat 300x5x3
Press 150x5, x2 +3 Push Press, x5 Push Press
Deadlift 355x0x1 (missed all reps. Got my warm ups in and then felt like my back would give if I went at 355. Frustrated, but better to pull up than to charge on)

I'm nearing the end of my experiment. The deadlift hasn't progressed the way I had hoped, and I think a lot of it is to do with my start position. Maybe I'll throw up a video if I can figure out how.

Squat's great and 300 even was a struggle, but not unbearable. 305 should happen fine on Saturday.

Almost figured out my new approach for week after next.

Enjoy the holiday everyone.

[Derek Simonds]

I am on the complete other side of the spectrum from you. My squat tomorrow will be 205 X 5 X 3 and I will DL 315 X 5 X 3. The DL's are hard but not smoking and the squats are so far behind it is silly.

Nice job on hitting a 3 handle on the squats.

[Kevin Perry]

Yea great job on the Squat, knew you would hit 300.

[Derek Weaver]

Derek and Kevin,
Thanks for the kind words. I'm peeved about the DL, because I pulled 355 for a 3 rm (was looking for 5).

My deadlift is regressing for some reason. It could be that my weightlifting shoes, with the raised heel, affected my starting position... or that 3 bills on the squats tapped in enough that the dead wasn't there.

I'm going to pull a 400+ max before Jan. 1 though.

May switch to sumo stance soon.

[Derek Simonds]

I take my weightlifting shoes off as soon as I get over my third warmup set. Go get the 400.

[Derek Weaver]

11/29/08 Saturday
Back Squat 305x5x3
Bench Press 215x5x3
Weighted Chins 58x5x3

The focused mass gain has been completed. I'll continue to eat through tomorrow and then taper things back on Monday. Add in a couple days of fasting (maybe 15-9 or 16-8 hours) and lean back out.

Weight this morning was 175. Was something like 183 at the end of Thanksgiving.

I'll post more thoughts and the next training block soon.

[Derek Weaver]

12/3/2008 Wednesday
First workout in a while. Took a few days rest, foam rolling, some mobility stuff and the like.

Back off week and light metcons to work into a new approach.

Deadlift 280 x3x3
Push Press 150x3x6

6 Round Tabatas of Squats and Push Ups
SQ= 23, 20, 20, 18,16, 16
PU= 23, 18, 16, 15, 14, 8

Felt good. Used a couple extra work sets and lighter weight to accumulate decent overall volume on the strength movements.

Tabatas were nice at first, then sucked. 8 rounds would have fried me. Workout again on Friday and then get after it next week.