Derek's Mass Gain Manifesto and Milestone Log

[Derek Simonds]

Rehab Day 5 Sunday August 19 Copied from post on Sunday

I revisited Russ's Terrible Workout.

1 minute all out hardest gear.



plus 100 single unders



plus 200 yard sprint, down touch the grass and back.



plus 15 kb snatches left hand only. You can mix this up however you want I used a 1 pood kb with my left hand only since the right is still broken.



4 times rinse and repeat with 1 minute rest keep time for each round.

My times, not too impressive but very fun.

Round 1 3:42
Round 2 4:02
Round 3 3:48
Round 4 3:33

[Derek Simonds]

Rehab Day 6 August 20

Glute Bridge X 3
Samson Stretch X 3

Pistols
6 per leg
6 per leg
7 per leg

1 Leg 1 Arm DL 36 lb kb
6 per leg
6 per leg
6 per leg

Bulgarian Split Squat
3 X 10 per leg

S/U 4 X 20
B/E 4 X 12

[Derek Simonds]

Rehab Day 7 August 22

Glute Bridge 15 seconds X 3
Samson Stretch 10 seconds per leg X 3

52 LB KB Lunges 6 per leg X 5
36 LB KB 20" step ups 10 per leg X 3

4 Times
5 High Pulls 52 LB KB
5 Swings 52 LB KB
100 Yard Farmers walk 52 LB KB

5 60 - 90 Second Intervals all out on trainer with 60 - 90 seconds rest

Everything felt really good. When I got done with the last set of Farmers Walks my forearm was on fire! I can tell that my grip is the limiting factor in the heavy swings, pulls and farmers walk.

BJJ PM
Fundamentals class, I really just warmed up with the group then watched them go through standing guillotine and guillotine defense. I did do a few armbars from the mount.

[Derek Simonds]

Rehab Day 8 August 23

Glute Bridge 15 seconds X 3
Samson Stretch 10 seconds per leg X 3
15 S/U's unanchored feet 3

Front Squats
This is the first loading I have done since my arm was splinted. I used the bar on the shoulder with the arms bent back in over the top of the bar technique.

45 X 6
95 X 6
115 X 6
135 X 6
145 X 5
155 X 5
165 X 2

All the squats felt great full depth really tight all the way through my entire body. Only concern was on the 155's I really felt like I was engaging my arm on the latter reps, that is why I only did 2 on 165.

Plank Hold 30, 45 and 55 seconds
V-Up Holds 15, 30, 45 seconds
B/E Holds 15, 25

[Derek Simonds]

Rehab Day 9 August 24

3 rounds of:

10 16kg KB deadlift high pulls
10 16kg KB swings
10 16kg KB snatches

then 3 rounds of:

10 16kg KB row's
15 15lb DB curls

followed by 8 X 200 Intervals with the dog. She is exhausted. My legs felt incredibly strong on the run. In fact I over ran several of the intervals at my normal pace. HR recovery was really quick also.

[Derek Simonds]

Rehab Day 10 August 25

A Coach Rut workout
In 75 seconds do the following
Traditional loading on the cleans for a male is half BW so I wore a 40 LB Vest, it made the jumps interesting.
3 36 LB KB Cleans
3 Box Jumps
3 36 LB KB Cleans
3 Box Jumps
I completed 11 full rounds.

Some light stretching and then onto

In 30 seconds do
1 Clean
1 Push Press
1 Push Jerk
1 OH Lunge Each Leg
I did this for 10 minutes straight. I was pretty exhausted when I got done.

[Derek Simonds]

Rehab Day 10 August 26

Did progressive loading on squats from BW up to Xvest, Jr, KB and 25 LB Weight belt. Here is the video

http://www.youtube.com/watch?v=v-HO9yipbXI

Did 4 50 yard sled drags with 90 lb's and carried 52 LB KB.
This was actually harder than I imagined.

Today was originally just going to be messing around but ended up being pretty darn tough.

[Derek Simonds]

Rehab Day 11 August 27

Another Coach Rut inspired goody

200 M Farmers Walk 52 LB KB
200 M Sprint
50 Jumping Squats
200 M Farmers Walk 52 LB KB
200 M Sprint
50 36 LB KB Swings Left Arm Only
200 M Farmers Walk 52 LB KB
200 M Sprint
50 S/U's
200 M Farmers Walk 52 LB KB
200 M Sprint
50 B/E's

Farmers walks started out unbroken for 100 M but quickly devolved. All exercises were broken; squats by 10, swings by 13, s/u's 33, 10, 7 and b/e's were all over the place.

[Derek Simonds]

Rehab August 28

Rest Day Oh Glorious Rest Day!

Because of my wifes new schedule, the kids going back to school and me not traveling this past 10 days I realized last night I have worked out somewhere around 10 days in a row. Whoops. I was absolutely physically crushed last night when I went to bed. I got in a solid 8:30 hours of sleep and am feeling pretty darn spiffy today.

What I have done most significantly during this rehab period besides purchase some really cool new fitness toys is to get my diet dialed in. I am focusing on a paleo / low carb lifestyle. In the last 2 weeks I have had an insignificant amount of processed carbs, I can't say none because I am sure I have had something. The only carbs that have a real impact would be fruit and I eat that PWO most mornings and sometimes as a snack at 10:00 am.

I am in countdown mode to my physical and follow up visit to determine if my arm is healed. I am setting the clock right now at T Minus 8 Days and Counting. I keep telling myself don't use the arm just let it heal.

[Derek Simonds]

Rehab Day 12 August 29

Glute Bridge 15 seconds X 3
Samson Stretch 10 seconds per leg X 3
15 S/U's unanchored feet 3

3 X 10 X 25 LB DB Sotts Press Left Side Only
2 X 8 X 32 LB KB Snatch Left Side Only
4 X 3 X 52 LB KB Snatch Left Side Only
4 X 4 X 52 LB KB Clean and Jerk Left Side Only

Tabata Intervals Mt Bike Trainer
OMG I am not sure that I am going to be able to walk upstairs and wake up the kids.