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Old 11-28-2008, 10:12 AM   #871
Derek Simonds
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Friday November 28

Lots of Jump Rope
EC Foam Rolling
D W/U

BS 45 X 5, 95 X 5, 135 X 5, 165 X 3, 205 X 5 X 3 (PR)

Bench 45 X 5, 95 X 5, 135 X 5, 180 X 5, 5, 4 (hips came up on last rep so didn't go for 5)

DL 135 X 5, 285 X 5, 225 X 5, 285 x 5, 315 x 5 (PR)

L P/U's 5, 5, 3, 4
Sandbag S/U's 15, 15, 15

Standing BB FLexion 45 X 20 X 3
Seated BB Extension 11 X 20 X 3

Wow, what a great day. More PR's and everything felt great. Here is a video from today and yesterday with a little of the kids and the top sets from today.

http://www.youtube.com/watch?v=Ege_CDIIbTE
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Old 11-28-2008, 10:22 AM   #872
Steven Low
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Nice. PRs and lots of meat. Sounds awesome.
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Old 11-28-2008, 12:59 PM   #873
Greg Davis
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Dude your smoker pic is unreal! Good stuff..

I'm keeping an eye on your log cuz your training is very similar to mine.. if I wasn't in exams and off to Australia for a month coming up I'd post mine too but will do when I get back.
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Old 11-28-2008, 04:05 PM   #874
Derek Weaver
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Nice PR's.

That smoker pic is sweet. It would make Jay Cohen proud.
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Old 11-29-2008, 11:35 AM   #875
Derek Simonds
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Thanks for all the positive comments. You should see the food we have left. Here is a picture of the table. My wife went all out this year decorating.



Here is the meat I cooked for later



Here is the turkey we demolished for Thanksgiving



I have so much to be thankful for. I make it a priority everyday to spend time being thankful.
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Old 11-29-2008, 11:37 AM   #876
Derek Simonds
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Saturday November 29

BJJ started with traditional warmup and then worked attacks off of an attempted butterfly guard pass. I have been playing a ton of butterfly so this fit right into my overall strategy.

First move was a block of the pass then step over the top arm and sit into a kimura. Next was armbar when your opponent tries to roll out of kimura. Then we played with several variants on each and finished with taking the back from a fake kimura attack. Out of all of them taking the back was by far my favorite. It is fast and virtually undefendable if you are positioned correctly.

Delaney warmed up with me and bowed in and out with the class. Lots of good memories with her on the mat with me.
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Old 12-01-2008, 04:24 AM   #877
Derek Simonds
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Monday December 1

HIGH GRAVITY MONDAY

D W/U
EC Foam Rolling
Jump Rope

BS 45 X 5, 95 X 5, 135 X 5, 155 X 3, 175 X 1, 210 X 5 X 3 (PR)

Press 45 X 5, 85 X 5, 107 X 5 (PR)

DL 135 X 5, 185 X 5, 245 X 5, 285 X 5, 320 X 5 (PR)

Everything felt unbelievably heavy, way heavier then Friday. On the 5th rep of the 2nd set of BS I almost fell on my face. That was a good reminder to stay focused when you have a pr on your back. I ended up taking two steps forward to catch the weight, ugly. On the 5th rep of the 3rd set of DL I had to let go of the bar regrip and take a huge breath before I pulled. The press was actually the easiest of all today. I am lifting heavy two more times this week then next week is half volume. I think I will be ready for it.
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Old 12-01-2008, 06:19 AM   #878
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Nice PR's!

Nice pictures of food! awesome!
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Old 12-04-2008, 04:01 AM   #879
Derek Simonds
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Wednesday December 3

Long 3 days. I had to go to the Keys for a project development meeting. I know there are worse places to be made to go. I drove down after working out on Monday and drove back Wednesday afternoon. Lots of work, loads of food and less sleep then I would like. Once I got home I had a very quick lifting session.

D W/U

Bench 45 X 5, 95 X 5, 135 X 5, 155 X 5 X 3
Pullups and Chinups 5P, 5C, 5P, 5C, 5P

FBBC Big Squeeze Curls + 20 LB's 12 X 3

Like I said nice and fast. Just wanted to do something and my back and legs weren't really happy after 6 hours in the car. So there you go.
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Old 12-04-2008, 04:08 AM   #880
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Cluster sets are kind of messed up! I've done sets in the past where I'd rest for 10 seconds then bang out some more reps and then be done. I did clusters for incline bench and pullups yesterday and that was rough. Ended up having to drop weight just to make it to the 5th set.
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