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05-23-2007, 03:22 AM
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#81
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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May 22 2007 Tu Day 8 Derek's Program
5:30 apple, banana
9:00 2 oz jerky, peanuts, pure protein bar
11:00 No Shotgun
12:30 black beans, little rice, chicken
3:30 black beans, little rice, chicken
7:30 steak and salad
Workout PM
OHS 70 lb's 5X5
Clean Pull, RDL 135 lb's (3 Each) 5X3
1 Arm Sotts Press 30 lb db's 5X5
OH Shrug 70 lb's 5X10
Ring Dips 7, 7, 7, 7
DB Row 45 lb's 5, 7, 7, 7
Ran out of time as I was interrupted several times with different things. Working out at night at home is tough with everyone around. OHS felt good. I am trying to figure out if I should feel them in my quads. At the bottom of the sotts press I am actually sitting on my own calves so there isn't any additional stress that I feel just balance.
__________________
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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05-23-2007, 03:37 AM
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#82
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Are you snatching the OHS's up? Or taking it from the rack?
Peter recommended the snatching method to me 2 weeks ago and I just hit a power snatch PR on Monday. This is without training the PS at all other than that first rep each OHS set.
__________________
"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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05-23-2007, 06:00 AM
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#83
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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No I have been taking the weight from the rack. I read Peter's comments abut PS'ing to OHS and thought it made sense.
I think I need to add that to the routine. I probably could do the same (poer clean) with my FS workout Thursday.
Thans for pointing the PS out. My brain isn't functioning fully as I have been n the road before 5 am everyday this week. Ooof.
It's a beautiful spring day up here at BWI where I just landed.
__________________
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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05-23-2007, 06:46 AM
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#84
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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BWI?
How long will you be here? I work about 35 minutes south of BWI. Lunch?
__________________
"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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05-23-2007, 08:32 AM
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#85
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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I wish. I picked up my rental car and now i am in York PA for a W pm meeting. I get done and haul arse back to BWI for a flight back to Orlando.
I knew you were in Northern VA. Now that I know where you work I will schedule better next trip.
I am at BWI so much they just give me the same spot at hertz to pick up my car.
__________________
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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05-23-2007, 08:37 AM
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#86
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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BWI up to York? That sucks! ~90 minute drive 1 way right? Then on the way back you get a taste of lovely Baltimore Washington rush hour!
Definitely let me know if you'll be back in the area, I live over by Dulles Airport, and work in DC by Bolling AFB. I wouldn't mind taking a long lunch.
__________________
"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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05-23-2007, 08:49 AM
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#87
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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I will be back for sure Sunday July 22nd for meetings that week. I will keep you in the loop.
__________________
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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05-24-2007, 02:12 PM
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#88
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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May 23 2007 W Day 9 Derek's Program
Travel wait till I could get good food before eating
10:30 spinach and turkey omelet, some potatoes, 1/2 slice dry rye toast
12:00 blue thunder drink
3:00 whopper no mayo no tomato, some fries
7:00 slice of pizza, ceasar salad
What a crappy day of eating.
__________________
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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05-24-2007, 02:18 PM
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#89
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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May 24 2007 Th Day 10 Derek's Program
Got home late exhausted from this week. Slept 6 hours and wanted to get a quick O-Lift workout in before I left for the airport
6:15 No Shotgun
7:45 2 scoops protein, water, banana
12:30 chicken, avocado, spinach, oranges
3:30 zone bar
5:30 muscle milk
7:00 sirloin, ceasar salad light dressing, sweet potato, broccoli
Workout AM
Snatch
45 X 3
65 X 3
70 X 3
70 X 2
75 X 2
80 X 2
80 X 2
C and J
80 X 3
95 X 3
115 X 2
115 X 2
120 X 2
120 X 2
125 X 1, 1, 1, 1
My clean pull and snatch pulls are feeling great. I threw the weight completely over my head on 70 lbs and lost it backward, on 115 c and j I nailed myself in the chin with the bar. My shoulders and my jerk drive seem to be limiting me currently.
Workout PM
Deadlift 135 X 5, 195 X 5 X 2, 205 X 5, 215 X 5
Weighted Dip 25 lbs 5 X 3
BB Rows 95 Lb's 5 X 5
Seated Cable Rows 100 Lb's 5 X 5
Shrug 65 Lb's 5 X 5
__________________
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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05-25-2007, 05:23 AM
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#90
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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May 25 2007 F Day 11 Derek's Program
6:00 No Shotgun
7:00 Mass Recovery Drink
Workout
FS 125 Lb's 5 X 5
Rack Jerk Front 125 Lb's 1, 1, 1, 1, 1 135 Lb's 1, 1
Weighted P/U 25 Lb's 4 X 2 Pulls 1 X 2 Chin wide, 1 X 2 Chin Narrow
Incline Press 45 Lb's DB 5 X 7
TGU 25 Lb's 3 X 3 each side
Curl 55 Lb's W, N, R
FS felt really good, really really good. A lot better than my BS has lately. When I was doing the rack jerks a guy walked up to me and said man thats a lot of weight to be doing overhead. I thanked him and told him it was my weakness right now. I think someone was looking out for me and sent him over as the last two days there has been some monster right next to me DL'ing 400 plus Lb's for multiples and I was feeling pretty weak.
I need some help with the jerk and will post for advice.
__________________
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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