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Old 04-23-2009, 07:31 AM   #1061
Derek Simonds
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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.
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Old 04-24-2009, 04:01 AM   #1062
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April 24 Friday

Two dog patrol 50 minutes with the last 15 minutes up and down the only hill we have in the neighborhood.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 04-26-2009, 06:12 AM   #1063
Derek Simonds
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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

D W/U

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.
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Old 04-26-2009, 07:30 AM   #1064
Allen Yeh
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PR's are good!
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Old 04-29-2009, 03:20 PM   #1065
Derek Simonds
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April 26 Tuesday

30 Minutes on the elliptical

April 27 Wednesday

25 Minutes on the treadmill

April 28 Thursday

D W/U

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.
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Old 05-01-2009, 05:16 AM   #1066
Leo Soubbotine
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hey - if you're off tomorrow night - join us at the Bahama Breeze after 7pm!
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Old 05-01-2009, 08:54 AM   #1067
Derek Simonds
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May 1 Friday

D W/U

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.
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Old 05-01-2009, 04:22 PM   #1068
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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.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 05-03-2009, 05:31 AM   #1069
Derek Simonds
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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

D W/U

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.
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Old 05-03-2009, 02:40 PM   #1070
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Maybe I'll join you guys with 5/3/1.

How was the lake?
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