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Old 04-19-2009, 02:07 PM   #1051
Derek Simonds
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Quote:
Originally Posted by Allen Yeh View Post
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.
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Old 04-20-2009, 11:40 AM   #1052
Derek Simonds
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Monday April 20

45 Minute two dog patrol. I had planned on doing some wrist and hand stuff but ran out of time.
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Old 04-21-2009, 08:08 AM   #1053
Derek Simonds
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April 21 Tuesday

D W/U

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.
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Old 04-21-2009, 09:03 AM   #1054
Jon Brody
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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..?
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Old 04-21-2009, 10:08 AM   #1055
Derek Simonds
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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.
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Old 04-21-2009, 05:10 PM   #1056
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Cool, thx man.....
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Old 04-21-2009, 07:02 PM   #1057
Derek Simonds
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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.
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Old 04-21-2009, 09:05 PM   #1058
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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?
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Old 04-22-2009, 07:14 AM   #1059
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Quote:
Originally Posted by Derek Weaver View Post
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.
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Old 04-22-2009, 07:16 AM   #1060
Derek Simonds
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April 22 Wednesday

D W/U

B W/U

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
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