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Old 05-23-2007, 04:22 AM   #81
Derek Simonds
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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.
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Old 05-23-2007, 04:37 AM   #82
Allen Yeh
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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.
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Old 05-23-2007, 07:00 AM   #83
Derek Simonds
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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.
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Old 05-23-2007, 07:46 AM   #84
Allen Yeh
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BWI?

How long will you be here? I work about 35 minutes south of BWI. Lunch?
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Old 05-23-2007, 09:32 AM   #85
Derek Simonds
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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.
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Old 05-23-2007, 09:37 AM   #86
Allen Yeh
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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.
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Old 05-23-2007, 09:49 AM   #87
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I will be back for sure Sunday July 22nd for meetings that week. I will keep you in the loop.
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Old 05-24-2007, 03:12 PM   #88
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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.
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Old 05-24-2007, 03:18 PM   #89
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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
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Old 05-25-2007, 06:23 AM   #90
Derek Simonds
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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.
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