Derek's Journal

[Derek0321]

I've been doing a "normal' bodybuilding routine for a few years now. I've had good results, but I feel like my conditioning is lacking. I'm going to try to mix up my routine a little with some metcon/crossfit type stuff in addition to some 5x5's with compound movements. I was looking through Anthony's journal and was kind of inspired, so we'll see where this takes me.
I'm 6'1", 203lbs.

[Derek0321]

Yesterday I did legs.
Squats
4 sets of 25 reps 205 lbs

This damn near killed me, and it kinda made me realize I need to work on my conditioning.

4/9/07
BW 203
Todays training I got off the Crossfit website.

Handstand pushups and chins

30 HSPU
10 Chins
20 HSPU
20 Chins
10 HSPU
30 Chins

I did the HSPU's on a smith machine bar, and all the chins were dead hangs. I finished at 16:38, which seemed pretty slow.

[fleep]

Yesterday I did legs.
Squats
4 sets of 25 reps 205 lbs

This damn near killed me, and it kinda made me realize I need to work on my conditioning.

Todays training I got off the Crossfit website.

Handstand pushups and chins

30 HSPU
10 Chins
20 HSPU
20 Chins
10 HSPU
30 Chins

I did the HSPU's on a smith machine bar, and all the chins were dead hangs. I finished at 16:38, which seemed pretty slow.

60 hand stand pushups jesus christ nice job

[Derek0321]

4/10/07
Weight 204

Deadlift
135 x 5
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Military Press
95 x 10
135 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Pull Ups
BW + 45 x 5
BW + 45 x 5
BW + 45 x 5
BW + 45 x 5
BW + 45 x 5

Everything was light, especially the military presses, but I wanted to start it off easy so I can continue adding weight each workout.

[CoCoa]

Solid shot man, good start with the 5 x 5.

[Derek0321]

Yesterday I was doing some muscle ups on rings. I kinda felt something tear in my shoulder and I had trouble lifting my arm after that. I went to the doc and was told I might have torn my rotator cuff. So yea that sucks. Warm up before you do muscle ups. So obviously I did'nt do any upper body today, and I'm going to let my shoulder rest for awhile. But it definitly won't keep me out of the gym.

4/11/07
Weight 205

Squats
10x135
5x225
5x275
5x295
5x295
5x295
5x295

Then I did a metcon type workout. It was 3 rounds as fast as I could:
25 Box jumps (24")
25 Back exstensions
30 Situps
Forgot to time it.

[CoCoa]

Too bad about the torn rotator cuff, good deal on not letting it get you down.

Nice leg work and training rounds.

[Derek0321]

4/12/07
BW 204

T-bar row
10x45
5x90
5x115
5x115
5x115
5x115
5x115

Bench Press
10x135
5x185
5x185
5x205
5x205
5x205


My rotator cuff feels alot better, so I'm pretty sure it's not a tear. I still have some pain so I went really light today. Hopefully Ill be good in a week or so.

[CoCoa]

Fine, concentrated effort on those two movements bro.

[Derek0321]

4/14/07
BW 202

Crossfit WOD "Helen"

Three rounds for time:
Run 400 meters
55 lb DB X 21 swings
12 Pull-ups

12:57

No problem on the DB swings and pull-ups, but the sprints smoked me. I think I'm going to start integrating crossfit more, because my endurence is obviously lacking. I'm thinking about doing a Max Effort (ME) day, then a crossfit day throughout the week.

[Derek0321]

4/15/05
BW 203

Deadlift
5x285
5x285
5x285
5x285
5x285

Military press
5x155
5x165
5x165
5x165
5x165

Weighted pull-ups
5x45
5x50
5x50
5x50
5x50

Push jerk
5x95
5x115
5x135
5x135
5x135

Did some 5x5's, my shoulder felt ok today but I was still careful. Some friends were doing push jerks, so I got in on some of that. Deadlifts were light but I can tell I'm going to need some chalk if I go much heavier.

[CoCoa]

Nice crossfit training and 5 x 5 workout.

[Derek0321]

4/17/07
BW 200

Squat
275x5
295x5
305x5
305x5
305x5
305x5

T-bar rows
5x135
5x160
5x160
5x160
5x160
5x160

Bench press
5x205
5x215
5x215
5x215
5x215
5x215

I've had a pretty bad head cold for a few days. My body weight is down as a result. I made myself go to the gym, and once I got started it wasn't too bad.

[Derek0321]

4/18/07
BW 200

Crossfit WOD

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Note: No rowing machine so I subbed 50 Sumo Deadlift High Pulls with 45 lbs.

Time: 17:55

I think my time would have been alot better with a rower, because those SDHP's really smoked me. I felt fine on the hang power snatch.

[CoCoa]

Good job with the back-to-back efforts of training with those big 3 movements and the crossfit.

[Derek0321]

4/19/07
BW 201

Pull-ups
5xBW+44 lbs
5xBW+44 lbs
5xBW+44 lbs
3XBW+52 lbs
3xBW+64 lbs
3xBW+64 lbs
1xBW+77 lbs
1xBW+88 lbs
1XBW+100 lbs
(Numbers are odd because I was using Kilos)

Ring dips
4 sets of 8 reps

I was planning on doing some deadlifts and military press today but my shoulders and traps are smoked from yesterdays crossfit.

[Derek0321]

4/21/07
BW 200

Crossfit WOD
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

(BP, PU)
1) 16, 27
2) 12, 20
3) 11, 20
4) 10, 17
5) 7, 17

Total:
BW Bench: 56
Pull-ups: 101
Combined: 157

I rested about 5 mins between each set.

[Fuzzy]

Damn! slow down a sec trooper!! Thats some impressive **** man!

[CoCoa]

Superior pullup sets and WOD dude.

[Derek0321]

4/22/07
BW 200

Crossfit WOD
Overhead squat 3-3-3-3-3-3-3 reps

3x94
3x111
3x133
3x144
3x155
3x166
3x177

Sotts Presses
10x45
10x45
10x45

Note: Weird poundages because I was using kilos.

This is the first time I've done overhead squats, and I liked them alot. The Sotts Presses are behind the neck barbell press while in a deep squat. They are really difficult!

[Derek0321]

4/23/07
BW 202

Squats
5x275
5x285
5x295
5x305
5x305

T-bar row
5x160
5x170
5x175
5x180
5x185

Ring dips
3 sets of 8 reps

[CoCoa]

Strong numbers on everything, especially the squats...you've obviously been putting in work over the years.

[Derek0321]

4/24/07
BW 200

Crossfit WOD
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Deadlift: 300 lbs
Bench: 200 lbs
Clean: 150 lbs

Time: 36:55

This was killer, but it started getting easier after 6 or so. I only had 2 bars so I wasted a little time switching weights.

[CoCoa]

Awesome deads, bench & cleans rounds man.

[Derek0321]

4/26/07
BW 202

Ring Muscle-ups
5 reps

Ring dips
4x8

Pull-ups
4x10

This is the second time I tried muscle-ups, so I was really focusing on not screwing up my shoulder like last time. They felt good, but after 5 its like my joints and tendons just could'nt take any more. I'm going to keep working on these to strenthen my tendons so I can do more. It's weird that I can do a bazillion pull-ups and dips and I can barely get 5 of these.

[Derek0321]

4/28/07
BW 202

Overhead Squat
5x95
5x95
5x105

Squat
5x275
5x285
5x295
5x305
5x315

Weighted Pull-ups
5x35
5x40
5x45
5x50
5x55

Bench Press
5x205
5x215
5x225
5x255
5x225

Everything felt good. Trying to work on my overhead squats. I think shoulder flexibilaty is my limiting factor.

[CoCoa]

Clearly getting stronger on your squats and bench presses Derek.

[Derek0321]

4/29/07
BW 204

Crossfit WOD for 4/27/07
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

10 Rounds + 6 HSC

This felt pretty good, tried to work on my form on the cleans.

[Derek0321]

4/30/07
BW 203

Deadlifts
5x260
5x270
5x280
5x290
5x300

Military press
5x140
5x150
5x150
5x150
5x155
5x170

T-Bar Row
5x170
5x175
5x180
5x185
5x190

My shoulder joints hurt during the military presses.

[Derek0321]

5/1/07
BW 204

Crossfit WOD from yesterday:
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Time: 14:25

I used a 55 lb dumbell for the KB swings, and all the pull-ups were palms in.

[CoCoa]

Hanging tight with the crossfit rounds, good numbers on your deads, millies & t-bars bro.

[Derek0321]

5/3/07
BW 203

Overhead Squats
8x75
8x85
8x95

Squats
5x285
5x295
5x305
5x315
5x325

Bench
5x205
5x215
5x225
5x235
5x235

I wasn't feeling great today but I still managed to hit my goals. Ran out of time and had to cut it short.

[Derek0321]

5/5/07
BW 204

1 hour of volley ball

Crossfit WOD
Power Snatch 3-3-3-3-3-3-3 reps

3x111
3x122
3x127.5
3x133
3x138.5
3x144
2x149.5 (Failed last rep)

12 muscle-ups

This was my first time trying power snatches. I was pretty smoked after volleyball but I felt good on the muscle-ups. Last week I could only do 5, but today I was able to knock out 12 pretty easy.

[CoCoa]

Great sessions dude, stepping up more and more - even got some volleyball in the mix, lol.

[Derek0321]

5/6/07
BW 204

Crossfit WOD
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps

Completed 7 rounds.

[Derek0321]

5/7/07
BW 202

Deadlifts
5x270
5x280
5x290
5x300
5x310

Ring Dips 75 reps

1 hour of volleyball

[Derek0321]

I measured my bodyfat with some digital calipers. I'm at 10.5%.

[CoCoa]

Them ring dips are ill, lol...ace rounds like always, fine deads as well.

[Derek0321]

5/9/07
BW 204

Overhead Squats
5x95
5x115
5x135

Squats
5x295
5x305
5x315
5x325
5x335

Bench
5x205
5x215
5x225
5x235
5x240

Muscle-ups 5 reps

Squats felt really good today.

[Derek0321]

5/10/07

Crossfit WOD
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

Time: 21:39

[Derek0321]

5/11/07
BW 203

Weighted Pull-ups
5x35 lbs
5x45
5x50
5x55
5x60

T-bar Row
5x175
5x180
5x185
5x190
5x195

Pull ups were palms in.

[CoCoa]

Solid job throughout, showing plenty of strength on those major movements.

[Derek0321]

5/13
BW 205

Crossfit WOD from last week

225 lb Deadlift 21 reps
30 Glute ham situps
225 lb Deadlift 15 reps
20 Glute ham situps
225 lb Deadlift 10 reps
10 Glute ham situps

Time: 10:29

[Derek0321]

5/14/07
BW 203

Crossfit WOD:
15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups

Time: 47:02

The cleans were easy, but the muscle-ups really slowed me down. I rested 30 to 45 seconds between each muscle-up. The last 9 took me about 20 minutes. But overall I'm happy because I was able to finish.

[CoCoa]

Really grooving with the crossfit rounds, nice stuff Derek.

[Derek0321]

5/15/07
BW 204

Squats
5x305
5x315
5x325
5x335
5x345

Bench
5x215
5x225
5x235
5x240
5x245

My wrists are pretty stiff today from the muscle-ups.

[Stumprrp]

great strength in here derek

[philou123]

Hey Derek, you got some good training goin' there. We have a similar built but I definitly got some catching up to do in the strengh dept.

I was wondering what cross-fit is for. I want to bulk up for about 8 more weeks before cutting down for 6-8 to hopefully get at 205 @ 9%. What do you think of a routine like that for a cut? I'm looking for a athletic lean built, not a freakish type of look.

[CoCoa]

Stepping up even more on the squats and flat bench, good job.

[Derek0321]

Philou, I think Crossfit is great for cutting. I thought I was going to start seeing some losses in strength and bodyweight once I started, but my weight hasn't changed and I feel stronger. I think this is due to the olympic lifts they use. Hopefully I will see a drop in body fat. I know for a fact my conditioning is better than its been in a while since starting. I would definitly give it a shot, its a nice change and its addicting.

[Derek0321]

5/17/07
BW 205

Crossfit WOD:
Push press 3-3-3-3-3-3-3 reps

3x140
3x151
3x162
3x173
3x184
3x195
3x206

Never done these for weight before, they felt pretty good.

[Derek0321]

5/18/07
BW 205

Crossfit WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

15 Minutes, total of 120 pull-ups

This was pretty fun. The first 8 minutes were cake, but things get harder fast as your reps go up and rest time goes down.

[BCorn]

are going to start focusing on the Crossfit WOD's only, or still some coconventional lifting along with the crossfit?

[Derek0321]

5/19/07
BW 206

Deadlifts
5x280
5x290
5x300
5x310
5x320

Ring Dips
3 sets of 8

Kettel bell Push-ups
3 sets of 8

My grip was starting to go on the last set of deads, so I might use some lifting straps next time. The push-ups were kind of like a diamond push-up on a kettel bell thats upside down, so your hands are on the round part and you are balancing it on the handle

BCorn: yes I still do conventional lifting, but only compound movements like squats, deads, military press.

[CoCoa]

The deads are looking real nice.

[Derek0321]

5/21/07
BW 203

Crossfit WOD:
"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Time: 18:57

The sprints were killer.

[Derek0321]

5/23/07
BW 206

Morning:
Bench
5x225
5x235
5x240
5x245
5x250

Afternoon:
T-Bar Rows
5x180
5x185
5x190
5x195
5x200

90 minutes of Volleyball

Bench felt strong today.

[CoCoa]

Solid benching Derek, good deal on the t-bar rowing and volleyball too.

[Derek0321]

5/24/07
BW 206

As many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 Glute ham situps
15 Pull-ups

7 rounds +5 HSPU's

I measured my bodyfat again, its at 9.4%, down from 10.5% about 3 weeks ago.

[Derek0321]

5/25/07
BW 205

Overhead squats
6x95
3x135

Squats
5x315
5x325
5x335
5x345
5x355

[CoCoa]

Having the bodyfat down into the single digits is sweet...ace squatting.

[Derek0321]

5/27/07
BW 205

Crossfit WOD:
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP, PU
1) 19, 27
2) 14, 21
3) 11, 20
4) 9, 18
5) 8, 17

Total: 61 BP, 103 PU
Total reps 164, up from 157 last month.

Note: I was using kilos so BP was 199lbs. There was no rest between Bench and Pull-ups, but a 5 minute rest between rounds.

[Derek0321]

5/28/07
BW 206

Deadlifts
5x190
5x300
5x310
5x320
5x330

My deads were feeling weak today. I used straps after the second set.

[Derek0321]

5/29/07

Four rounds for time of:
5 Muscle-ups
50 Squats

Time: 29:57

I was very dissappointed with my muscle-ups. It took me awhile to get the coordination down to do them. I probably got 1 muscle-up for every 2 attempts, so the really slowed me down. Now my left wrist hurts again.

[CoCoa]

Nice work with the deads and crossfit rounds man.