Derek's Mass Gain Manifesto and Milestone Log

[Derek Simonds]

Monday Decmeber 22

D W/U
EC Foam Rolling
Wall Slides

BS 45 X 5, 95 X 5, 135 X 5, 155 X 5, 195 x 5, 205 x 5 x 2
P/U 6, 4, 3

Press 45 X 5, 85 X 5, 115 X 4, 4, 3
DB Row (each side) 40 X 10 X 3

DL 135 X 5, 225 X 5, 275 X 5 X 2

Plate Pinch Curl 10 LB'er + 5 LB'er both slippery side out 10 X 3 (each side)

Hammer grip curl with 3 inch handle and 10 LB weight all the way out R 10 X 3, L 8, 6, 6

Standing BB Wrist Curl 45 X 20 X 4
Seated BB Wrist Extension 11 LB X 20 X 4

The BS's were a moral victory of sorts. I have been working to get my position under the bar better and today all the work came together. My biggest focus is now that my hips and shoulders rise at the same time. As I get tired my hips will get ahead of my shoulders. I also used my blue suede do-wins for everything today instead of taking them off to DL. It felt a little different but nothing I can't deal with.



The press I probably could have squeezed out the 5th rep on the first two sets but it would have been with a sway back so I didn't do it. I am going to stay at 115 for Friday and get all 5 reps!

[Derek Simonds]

December 24 Merry Christmas Eve!

Tracy and I started our day with our golfing tradition. Beautiful morning here in Sunny Central Florida.

[Derek Simonds]

December 24 Merry Christmas Part Deux!

D W/U

Farmers Walks X 50 M 28 KG KB and 24 KG KB X 4

2 hand kb swings 24 KG KB X 10 X 3, 28 KG KB X 10 no rest other than a breath or two.

LC Snatch 16 KG KB switch every 6 reps up to 60 reps total (higher level of suckage than expected)

LCC&J 16 KG KB switch every 6 reps up to 60 reps total (don't know what happened to me but I am destroyed)

100 M Sprints X 5

I was happy with my form on everything just the work capacity was not what I was expecting. I focused on a couple of cues from Scott Sonnon and was really pleased with the results. The main one was leading with the thumb into the swing so you build energy through curling your entire body, or something like that.

FBBC Big Squeeze + 32 LB's Curls X 10 X 4

BB Crush X 20 X 3
BB Wrist Curl X 20 X 3
BB Wrist Extension X 20 X 3

10 LB Plate Curls X 10 X 2

25 lb Plate Curls X 1 R/ almost L

40 LB DB Shrugs X 12 X 3

Finished with a little sweat angel for all you folks dealing with the cold, rain, sleet and snow!

[Derek Simonds]

December 25 Merry Christmas

D W/U
B W/U

All done as a ladder sets of 1, 2, 3, 1, 2, 3, 1, 2, 3

135 LB Power Clean + L Pullups

185 LB Front Squats

185 LB Bench

Clean Pull 185 X 3, 3 235 X 3

A quick little video of Leo and I lifting.

http://www.youtube.com/watch?v=uDZ2cScXMc0

My wife made breakfast casserole and we tore it up after lifting. Me and the family are off to my moms for Christmas there. I plan on being in a food coma shortly.

[Derek Simonds]

Friday December 26

The menfolk decided to be Hunters yesterday and headed out for a dove hunt.



Jr and his cousin were getting a little restless waiting on the birds. Hmm I can't remember anyone else like that ever. I am not sure if the coke can was keeping the birds out or not. I guess I will never know for sure.



Jr also decided to carve out a mini bow and arrow in case any really small animals attacked us.



As the sun was setting I was amazed at the view. It could have been somewhere on the plains of Africa just as easily as in FL.



Nothing to fantastic but we did get 12 birds and have them cleaned and ready to cook for dinner tomorrow night. Dove breast wrapped in bacon = yummy!

[Derek Simonds]

Saturday December 27

D W/U
RKC Armbar here are is my first go at it
http://www.youtube.com/watch?v=Q5a97dcn-QM
Mobility work

BS 45 X 5, 95 X 5 135 X 5, 185 X 5, 205 X 5 X 2, 215 x 5 (I finally have my positioning under the bar fixed. Everything felt great)

Press 45 X 5, 85 X 5, 115 X 3, 2, 3 (just didn't have any upper body strength today. On the 2nd work set I hit myself right in the chin with the bar. That smarted.

DL 135 X 5, 225 X 5, 275 X 5, 305 X 5, 345 X 3 (I stepped away from the bar and should have never done that. I was done as soon as I let go. Still really happy with this as a PR for Reps I will get all 5 on Monday!)

http://www.youtube.com/watch?v=PZIQe2MBwFA

We cleaned up and then headed out to BJJ. Somebody (Delaney) was officially joining the Gracie Barra training family today.

We warmed up with some traditional stuff then worked some stack passes to crucifix. Very cool stuff. I finished by grappling for 10 minutes with Zach. About the only thing good I was able to pull off was a sweep from spider guard. Zach is the strongest guy I have ever grabbed a hold of. It was a great way to end the day.

Here is Delaney getting her belt.

http://www.youtube.com/watch?v=P57ET3s3O4I

[Derek Simonds]

Monday December 29

D W/U
Mobility Work
Shoulder Prehab

1a) BS 45 X 5, 95 X 5, 135 X 5, 185 X 5, 205 X 5, 215 X 5, 225 X 5 (PR FOR REPS!)
1b) P/U 6, 5, 3

2a) Bench 45 X 5, 95 X 5, 135 X 5, 160 X 5, 185 X 5 X 3
2b) DB Row 40 X 10 X 2, 50 X 10 X 2

3) DL 135 X 5, 225 X 5, 275 X 5, 305 X 5, 345 X 1, 365 X Miss

Finished with 1 hour of muay thai pad work. Drill after drill after drill.

[Derek Simonds]

Tuesday December 30

D W/U
EC Foam Rolling (man am I sore)

Grappling at the house for about 90 minutes. Worked up a really good sweat and drilled a ton of moves.

[Derek Simonds]

Wednesday December 31

AM BJJ
Private with Fabio and Rafael. All about the guard pass. We worked variant after variant from the basic break the guard open and pass to some pretty cool sit out versions. All based on body position. Finished with 3 minute drills passing guard.

Final workout of the year with Steve, Andy and Corbett

EC Foam Rolling

Sparring drills for 3 minute rounds down and back.

D W/U

Ladders A'La Leo reps of 1, 2, 3, 1, 2, 3, 1, 2, 3

1a) Power Clean 135 LB's really felt explosive today
1b) L Sit P/U's actually held V's!

Partner Work 1 Partner does one exercise till finished then the other partner does their exercise till finished

2a) 55 LB Sandbag OH Walk X 50M's
2b) 10 Burpees
Rinse and repeat until each person has done both activities 4 times.

3a) 55 LB Sandbag Rows X 10
3b) 16 KG KB Push Press X 10 L, R
Same as above repeat until each person has done both activities 4 times.

Pretty darn spiffy workout.

[Derek Weaver]

Looks like you've had a pretty solid year in the gym and on the mats. Solid work. Here's to an even better one in 2009.

P.S.
that's a solid partner workout there. I need to make a new sandbag...