Derek's Mass Gain Manifesto and Milestone Log

[Derek Simonds]

I just took a 3 minute break and watched a youtube video. He seems to be pretty darn funny.

[Leo Soubbotine]

He has a piece "Money can't buy happiness? Buys a jet ski! Have you ever seen anyone frown on a jet ski?"

[Derek Simonds]

Just got back from the lake and besides putting 170 dollars in gas in the jet skis there wasn't any frowns at all. Laney kneeboarded all by herself like a champ. My neighbors brought up their 3 year old and we took her out on a tube with her mom.

I have to agree with him lot's of smiles all the way around on the Jet Skis.

[Derek Simonds]

Monday May 26

Unload the truck W/U

Press 45 X 10, 65 X 5, 95 X 5 X 4
P/U 5, +35 X 1 X 5

Incline 45 X 5, 50 X 5, 65 X 5 X 3
DBR 45 X 5, 50 X 5, 65 X 5 X 3

BSGDL 95 X 5, 135 X 5, 185 X 5 X 2

Just a real quick strength opener for the week. Needed more leg work but oh well it is what it is.

I did a WOD at the lake with 100 SU + 10 DU X 6 then a whole bunch of KB stuff. Nothing really fantastic just enough to get the blood flowing. My calves have been sore for the last two days and I couldn't figure out why. Definitely the jump rope.

[Derek Simonds]

Tuesday May 27

D W/U

Jump Rope bunch of S/U, Skips and 1 Legged Work

50 Burpees for Time: 3:44 I wanted to be under 3:30 for the first time attempting this. So I wasn't too far off. I am going to do this again and go all out all the way through with no pacing.

50 KB C&J switching hands every 5 reps with 1 pood bell. This wasn't overly taxing so I am not sure if I should be going faster. I plan on working this on an increasing system of reps on a per week basis.

[Garrett Smith]

Derek,
The GS KBers go for increasing time. Work up to 10 total minutes without setting it down, then start working on pacing. Seems to work for them!

I was told that counting reps messes with your head more than lasting a certain time (and not counting reps) does. After learning by doing at the CKT cert, I definitely agree.

[Derek Simonds]

Originally Posted by Garrett Smith

Derek,
The GS KBers go for increasing time. Work up to 10 total minutes without setting it down, then start working on pacing. Seems to work for them!

I was told that counting reps messes with your head more than lasting a certain time (and not counting reps) does. After learning by doing at the CKT cert, I definitely agree.

I reread an article I posted a long time ago about long cycle and you are right on. I am going to switch to that immediately.

[Derek Simonds]

Thursday May 29

D W/U
B W/U

Really short on time so...

C&J 65 X 3, 95 X 3 X 3, 115 X 2, 115 X 4, 115 X 3

BBR 115 X 5 X 3
P/U 5 X 3

I really tried kipping. I can kip 1 or 2 times and then I lose it. I also had a harder time holding on to the bar. I will continue to work it. I was going to do some DB Bench and my right shoulder didn't like them at all so I skipped it totally.

I got up at the normal time yesterday, 5:00 AM, hit the showers and flew to HSV for a meeting. It didn't really go the way I wanted. So I changed my flight and caught the night flight and was home by 10:00 PM. Long day but at least I could sleep in my own bed.

[Derek Simonds]

Thursday May 29

MMA

No Gi

I will post the details later.

[Derek Simonds]

Friday May 30

D W/U
B W/U

BS 45 X 5, 95 X 5, 135 X 5, 160 X 3, 185 X 3 X 3, 205, 215, 220

Shrug 50 X 8, 65 X 5, 5, 8

I feel like I am getting closer every workout to Dan John's OLAD (TM) program. Man oh man I am beat up from MMA and No-Gi and those stupid 50 burpees. One of the drills last night was pinning your opponent up against the cage and then punching while they tried to escape or submit. When your knuckles bounce off into the fence it sure makes a mess of your hand.