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Old 04-11-2009, 06:37 PM   #1041
Derek Simonds
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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.
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Old 04-12-2009, 04:12 PM   #1042
Derek Simonds
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April 12 Sunday Happy Easter

D W/U
B W/U

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.
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Old 04-13-2009, 07:09 AM   #1043
Derek Simonds
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April 13 Monday

The family comes home tonight!

D W/U

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.
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Old 04-17-2009, 04:38 PM   #1044
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Derek,

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?
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Old 04-17-2009, 07:00 PM   #1045
Derek Simonds
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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.
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Old 04-17-2009, 07:05 PM   #1046
Derek Simonds
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Thursday April 16

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

D W/U

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.
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Old 04-18-2009, 04:15 AM   #1047
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Cool. The trip sounds like fun too!
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Old 04-18-2009, 05:14 AM   #1048
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Saturday April 18

D W/U

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!
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Old 04-19-2009, 06:22 AM   #1049
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April 19 Sunday

D W/U

B W/U

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?
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Old 04-19-2009, 07:34 AM   #1050
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Lot of PRs lately, how is the weight gain coming along?
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