Derek's Mass Gain Manifesto and Milestone Log

[Derek Simonds]

March 21 Friday

Hang Clean 45 X 3, 95 X 3, 115 X 3, 125 X 3, 135 X 3 X 2
BS 125 X 5, 135 X 4, 145 X 4, 155 X 3
1RDL 36 KG X 5, 36 KG X 4 X 3

P/U 5, 5, 5, 5, 5
PJ 95 X 5 X 2, 105 X 4, 105 X 3

DB Incline 50 X 5, 50 X 4 X 2, 50 X 3
DB Shrug 50 X 5, 50 X 4 X 2, 50 X 3

Plank 45 Sec X 3
Seated Russian Twist 20 LB's X 20 X 3
OH S/U 20 LB's X 10 X 3

4 X 5 LB Plate Pinch X 5 Seconds X 3 L and 4 R

My body needed the rest this week. I am looking forward to the next 4 weeks.

[Leo Soubbotine]

Derek,
We'll be having 1 Year anniversary next Saturday, Mar 29th.

We worked out a deal with where we live now about 2 months ago and it just happened to be scheduled on Apr 5th.

Is next sat good for you?

[Derek Simonds]

Do you know the times yet? I have been inviting people so let me know the details. Jr has a meet on Saturday but I probably can arrange for Tracy to take him without me. Then after the meet they can meet us back at your place.

That date works perfect because we are going to be out of town for spring break the next week.

[Leo Soubbotine]

9am - We'll kick off the CF Total
10 am - We'll start runnning the WOD
It should last till about noon.

[Derek Simonds]

Saturday March 22

Whole bunch of movements working with my sister on her form.

180 LB Sandbag carry 100 M's

Just FWIW that was freaking insane. I am not so confident about the whole Rutman mile now. First you have to clean the bag which was interesting, then walk with it. WOW!

80.8 LB's .8 Mile in 12:55. I tried to increase the pace from Tuesday and it worked out OK. I can really feel the weight in my traps.

[Allen Yeh]

What were the rules for the mile again? I can't recall off the top of my head. It's an anyhow carry right?

[Derek Simonds]

Monday March 24

Happy Birthday Derek Jr (8 years old) Wow!

D W/U
B W/U

OHS 45 X 5, 85 X 2, 95 X 5 X 2, 105 X 2, 95 X 2
DL 135 X 5, 205 X 5, 225 X 5 X 3

Weighted P/U 5, + 10 X 5 X 2 P, X 5 X 2 C
PP 65 X 5, 115 X 5 X 4

DB Incline 50 X 5, 65 X 5 X 3
BB Row 115 X 5 X 4

Plank KTE 45 Sec's X 4
Russian Twist 20 LB's X 20 X 4
AMRAP D/U's 18, 10, 10

Tabata Single Unders 40 to 50 each interval 6 intervals

OHS weight on the legs no problem. Wrist flexibility and arm holding in that position were the limiting factors today. That should come back quickly. Did the DL's to see if I am going to be able to do the Crossfit total at Leo's place this weekend. They felt fine. Still nervous about the knee. Tabata S/U's were an easy way to ease into the tabata training protocol.

Allen the mile is an anyhow carry with a 15 second penalty if you put the weight down. Based on my Saturdays work if I am going to complete the mile I am going to have to do it without putting the weight down.

[Allen Yeh]

Birthday workout in the works?

8 rounds of 8 exercises of 8 reps?

[Allen Yeh]

Are you still trying to follow the Power Training template?

When we were looking for last minute Easter books (I know the young people are thinking...books for Easter...lame) I picked up the Power Training book.
I was thinking of doing the 3 day push/pull hypertrophy cycle for 9 weeks(uyntil memorial day). I've been debating in my head the merits of doing the full body or doing it the push pull method. Ideally I think for the push pull it's 4 times a week but I'd rather leave it at 3 times and throw in extra stuff on the other days. Like sub 20 minute metcons or sprints or a long run day. I like how every day has an explosive movement, that and the complexes at the beginning will be where I can get some Oly practice in.

Maybe mix it up by doing 3 weeks of push pull then 3 of full body then 3 of push pull? Any input you have would be great, I haven't read the book cover to cover yet, but I want to start day 1 today.

[Derek Simonds]

For the last 4 weeks I did the 3 day a week full body hypertrophy workouts. There is a sample 3 weeks towards the back of the book. Even with the full body it is still broken down into a push pull focus for upper body. Lower body is 1 explosive, 1 knee dominant and 1 hip dominant movement each day.

FWIW it took me at least 90 minutes with a good warmup to get through the entire workout. This was with using my watch and staying very close to 60 to 90 seconds between sets. 90 seconds on the heavier squats and O/Lifts and 60 everywhere else. I supersetted all the upper body movements but not lower.

The only issue I had was that there were several exercises that I had never done before so the first time through I had to adjust the weights a lot to find the right numbers.

I liked the program a lot. I have made some pretty significant gains in total body strength using the template. I liked it so much that this next 4 weeks are a strength phase based on the same template. 2 days a week full body strength, no explosive and 2 days a week O/Lifting. I am also adding in gymnastics movements, tabatas, sprints and short met-cons similar to Gant's current approach. I am doing the met-con stuff to increase my fitness levels again now that my knee is almost back to normal.