Derek's Mass Gain Manifesto and Milestone Log

[Leo Soubbotine]

We should go check it out: http://www.nastrongmaninc.com/upcomi...UpcomingID=316

April 17th

[Derek Simonds]

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]

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]

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]

March 7 Saturday

Last WOD at Crossfit Evolutions current facility and moving party.

WOD

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]

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!

http://www.youtube.com/watch?v=Iz8ZJYimQEM

March 8 Sunday

RKC Armbar + TGU's first time I have lost an RKC Armbar, just dropped it.
D W/U
B W/U
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

Met-Con
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]

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]

Still pretty good volume in this workout. Even moreso that you did it before work.

[Derek Simonds]

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
D W/U

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]

Saturday March 14

D W/U
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.