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Old 05-09-2012, 05:53 AM   #2801
Derek Simonds
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08 May 2012 Tuesday PM

BJJ Drills: 30 minutes practice before class on ankle lock stuff from last week.

BJJ Fundamentals: Scissor sweep and variations plus a new scissor sweep where you switch the arm you are gripping and roll your opponent over backwards. This plays right into taking the back if your opponent resists the sweep. I love it! I am going to go back to working on this more now that I have this set up.
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Old 05-09-2012, 05:57 AM   #2802
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09 May 2012 AM

Let it be known that today was the overall heaviest lower body day I have done in a long time. I am still as weak as circus lemonade but dammit we are going to celebrate our victories when we can!

FS up to 185 X 2 X 3, 195 X 1, 205 X 1
DO DL up to 275

SN Grip OH Lunges X 11 X 16, 45 X 12, 65 X 8,8, 75 X 8
Abz Wheel 15 X 3

Yes, yes and more yes. I am happy that this week feels so strong and will take it when I can get it.

Tracy is at 120.4 right now and I am stressing majorly on the water / peaking for the show. I pray that I don't screw this up for her. She looks incredible and when she carb loads on Friday I bet her muscles are going to pop ridiculously.

I will be posting some pics the day of the show.
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Old 05-10-2012, 05:58 AM   #2803
Derek Simonds
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09 May 2012 Wednesday PM

BJJ Fundamentals: All standing except one drill for triangles.

BJJ Advanced: Escapes and Attacks from turtle. I only grappled 1 round my left rhomboids were on fire from the lifting session in the AM. I had a good no stress grapple and than sat and worked on my portugese for a little while before we bowed out.
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Old 05-10-2012, 06:00 AM   #2804
Derek Simonds
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10 May 2012 Thursday AM

D W/U
Foam Roll
Med Ball Roll

Med Ball Throws X 460 Some of the throws were aggravating the muscle in my back so I cut them short.

Feet Elevated Push Ups X 10 X 3
Pinch Block Curlz with a 5 LB weight half way up X 4 X 5

No big deal on the muscle in my back just irritating. I am going to do everything I can to sprint tonight when I get home. I am also going to get in bed before 10:00 PM.
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Old 05-10-2012, 06:02 AM   #2805
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Tracy sent me this picture which she let me post on FB yesterday. She is so ripped up right now it is crazy. Today is the last hard day before the show.

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Old 05-10-2012, 06:29 AM   #2806
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Med Ball Throws X 460 Some of the throws were aggravating the muscle in my back so I cut them short.
460 throws would aggravate anyones back!
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 05-10-2012, 06:30 AM   #2807
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Quote:
Originally Posted by Derek Simonds View Post
Tracy sent me this picture which she let me post on FB yesterday. She is so ripped up right now it is crazy. Today is the last hard day before the show.
Best of luck!
__________________
"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 05-10-2012, 09:41 PM   #2808
Arien Malec
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Best of luck!
From me as well!
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Old 05-11-2012, 05:45 AM   #2809
Derek Simonds
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Thanks guy. Well Tracy was 118.4 this morning and is getting her BF checked just for kicks and giggles. Today is carb loading starting with fruit at her first meal ending with drinking syrup at dinner tonight... She is excited about the diet change for sure.

Allen the med ball throws are supposed to be an active recovery thing. They have been working very well up until yesterday. I have been building towards a 1000 throws.

10 May 2012 Thursday PM

Warm Up Jog 400'ish meters

Sprints 10 X 50 Meters + 3 Push Ups each time

I was in bed by 9:45 so that was a win as well.

11 May 2012 Friday AM

D W/U
Foam Roll

Bench up to 155 X 8 X 3
Chin Up X 3 X 8

DB Incline Bench 35 X 12, 50 X 10 X 2, 75 X F, 65 X 5
DB Curlz 25 X 10 X 3, 35 X 10

Man I thought that I had the 75's on the DB Incline. Unfortunately it was too much. I think I could have pressed them once but I felt a pain in my shoulder so discretion it was. My flat BB Bench is an absolute embarrassment. I mean seriously benching 155 was not easy. Oh well that is what happens with age and surgery.
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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

http://westvolusiawellness.com/
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Old 05-11-2012, 05:54 AM   #2810
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Thanks guy. Well Tracy was 118.4 this morning and is getting her BF checked just for kicks and giggles. Today is carb loading starting with fruit at her first meal ending with drinking syrup at dinner tonight... She is excited about the diet change for sure.

Allen the med ball throws are supposed to be an active recovery thing. They have been working very well up until yesterday. I have been building towards a 1000 throws.

10 May 2012 Thursday PM

Warm Up Jog 400'ish meters

Sprints 10 X 50 Meters + 3 Push Ups each time

I was in bed by 9:45 so that was a win as well.

11 May 2012 Friday AM

D W/U
Foam Roll

Bench up to 155 X 8 X 3
Chin Up X 3 X 8

DB Incline Bench 35 X 12, 50 X 10 X 2, 75 X F, 65 X 5
DB Curlz 25 X 10 X 3, 35 X 10

Man I thought that I had the 75's on the DB Incline. Unfortunately it was too much. I think I could have pressed them once but I felt a pain in my shoulder so discretion it was. My flat BB Bench is an absolute embarrassment. I mean seriously benching 155 was not easy. Oh well that is what happens with age and surgery.
Ha, I thought 460 was a typo! Shows what I know, you can be the next Herschel Walker, just start doing the 1000 and 1000 of the pushups and situps! I was listening to the radio the other day talking about the ESPN Doc about Herschel, the dude is a beast.

What about floor pressing? http://www.t-nation.com/free_online_...ing_variations
__________________
"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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