TRAINING LOG: Derek Durkee
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15695
Printed Date: 3/26/26 at 3:49pm
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Topic: TRAINING LOG: Derek Durkee
Posted By: Barge
Subject: TRAINING LOG: Derek Durkee
Date Posted: 9/19/12 at 3:30pm
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This is my first offseason where I'll actually be training for Highland Games. Best Throws after 2012 Braemar: 34.2 Open Stone: 37.05 HWFD: 30.2 LWFD: 58 Hvy Hammer: 76.45 Lt Hammer: 94.3 Sheaf: 25 WFH: 13.5 I'm starting the Training Lab program of Matt Vincent's and after the first squat day kind of hate him right now :) 9/17/2012 Squat: 45x10, 135x5, 225x10, 255x10,10,10 Snatch Pull: 60kg x 5,5,5 Good Morning: SSQ Bar x 8,8,8 (I think it's 70-80 pounds) Prowler: 2P x 2(slow), 3P x 2(Slow), 3P x 2(Fast) 2P = 2 Plates on the prowler.. not sure how far it is. 9/18/2012 Push Press: 45x10, 95x10, 135x10,10,10 Pull Ups: BW-Grey Band x 5,5,5 DBell Row: 100 x10,10,10 Prowler: 2P x 4(Slow)
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Replies:
Posted By: Duncan McCallum
Date Posted: 9/20/12 at 12:00am
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Embrace the HVIII. Welcome to the board! ------------- The man in the arena. |
Posted By: Barge
Date Posted: 9/24/12 at 12:50pm
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9/19/2012 Braemar Stone HWFD LWFD My legs were still insanely sore from Monday but my throws actually weren't too horrible. Trying to involve my hips a lot more especially in the stones and it feels very odd right now. 9/20/2012 Deadlift: 45x10, 135x5, 225x10, 315x10,10,10 Clean Pull: 100kg x 5,5,5 (I'm terrible at these pulls... probably a good reason to do more) Good Morning: SSQ Bar x 10,10,10 Leg Curls: Some light single leg stuff to work on my hammy that's rehabbing very slowly I was expecting these deadlifts to destroy much but it wasn't as horrible as I expected. 9/21/2012 Was at a hotel in San Fran so I did Pushups: BW x 10,10,8 (Since i'm fat these were probably harder than what i was supposed to bench) Tri Pushdowns Single Arm Rows
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Posted By: Barge
Date Posted: 9/26/12 at 12:17pm
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My days are off this week because I went to a Rockies game with my GF on Monday. 9/25/2012 Squat: 45x10, 135x5, 225x10, 255x10,10,10,10,10 Snatch Pull: 60kg x 5, 80kg x 5,5 Good Morning: SSQ Bar x 10,10,10 Prowler: -- (It was raining and I didn't want to melt)
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Posted By: Barge
Date Posted: 9/27/12 at 11:24am
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9/26/2012 Push Press: 45x10, 95x10, 135x10,10,10,10,10 Pull Ups: BW-Grey Band x 8,6,6 DBell Row: 105 x10,10,10 Prowler: 2P x 4(Slow) Jumping from 3 sets to a goal of 5 work sets at RX'd weight this week has been exhausting. Back is getting a serious workout especially since i'm not belting up with anything at these lighter weights.
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Posted By: Win_F
Date Posted: 9/27/12 at 4:43pm
| Wow - that's an impressive amount of volume you got going on there. I'd last about a week. |
Posted By: Barge
Date Posted: 9/27/12 at 8:14pm
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It's all that Matt Vincent guys fault that I'm doing this much volume. I have kind of a love/hate relationship with it right now as I think it'll be great for me but the workouts kind of feel like death. 8 more weeks then I get to get back under 5 reps.
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Posted By: Barge
Date Posted: 10/01/12 at 7:44am
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9/19/2012 Open Stone: I weighed my small stone and it's only 14# so I need to find a better one but I am getting better at using my legs and hips properly and that's my focus right now. LWFD Hammer -I need to get a real hammer... the ballistica just feels odd doing hammer although I guess it works the same muscles 9/20/2012 Deadlift: 45x10, 135x5, 225x10, 315x10,10,10,10,10 Clean Pull: 60kg x 5 80kg x 5,5 (did less weight because I wanted to do them more cleanly and 5 sets of 10 deadlift took it out of me) Good Morning: SSQ Bar x 10,10,10 Prowler: 2P x2 slow x2 fast Will be out in Scranton, PA for the next couple weeks... travelled with my ballistica set at 28# to keep up with my throwing.
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Posted By: Barge
Date Posted: 10/01/12 at 9:41pm
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10/1/2012 - making up for missing my bench workout last week so that was today... 5 workouts this week Bench: 45x10, 135x10, 175x10,10,10,10,10 Dips: BW x 6,5,4 (BW = ~315 don't make fun of the fat kid) DBell Row: 120 x 10,10,8 Did a couple curls and pushdowns to move a little more blood. All my weights go up now this week... bring on the pain.
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Posted By: Barge
Date Posted: 10/02/12 at 8:32pm
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10/2/2012 Squat: 45x10,10, 135x10, 225x10, 275x10,10,10,10 Snatch Pull: 60kg x 5,5,5 Good Morning: SSQ Bar x 10,10,10 Threw in some ab stuff. Been noticing a lot of good throwing advice in other threads with videos so i've got a tripod on the way to video my throwing practice. Was planning on doing it anyway for analysis. Happen to have a camera from work that does high speed video so you can even watch me in slo mo.
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Posted By: Barge
Date Posted: 10/03/12 at 9:04pm
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10/3/2012 Push Press: 45x10, 95x10, 135x10, 150x10,10,10 Pull Ups: 8,8,8 w/ the pussy pullup machine Hammer Row: 3x10 So trying to make up a workout this week and doing this 2 days after my bench workout and the 3rd training day in 3 days made this pretty brutal so I was basically a big wuss in the gym.
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Posted By: sward
Date Posted: 10/04/12 at 9:45am
Pull Ups: 8,8,8 w/ the pussy pullup machine Well at least your honest. But, come on dude not even like sets of 1????? |
Posted By: Barge
Date Posted: 10/06/12 at 3:11pm
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10/5/2012 Deadlift: 45x10, 135x5, 225x10, 315x10, 345x10,10,10 Clean Pull: 60/80kg x 5,5,5 Good Morning: SSQ Bar x 10,10,10 Leg Curls I usually do the pull ups band assisted but when traveling sometimes I switch things up. I don't think doing sets of 1 would be very beneficial. My back is a major weakness I'm working on. |
Posted By: Barge
Date Posted: 10/09/12 at 9:12am
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10/9/2012 Squat: 45x10,10, 135x10, 225x10, 275x10,10,10,10 Snatch Pull: 60kg x 5,5,5 Good Morning: SSQ Bar x 10,10,10 Was pretty exhausted from a long weekend and a long work day but managed 4 sets at 275. I think i'm to the point that I need a deload... my back was still pretty sore from those deadlifts on Friday. Need to throw this week
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Posted By: Barge
Date Posted: 10/10/12 at 6:17am
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10/9/2012 Push Press: 45x10, 95x10, 135x10, 150x10,10,10,10 Pull Ups: pussy machine again Hammer Row 3x10 Some Sprints Stupid achilles tendons are killing me today after sprints yesterday. I need to get my calves loosened up and get to work on this tendonitis.
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Posted By: Barge
Date Posted: 10/11/12 at 10:02pm
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10/5/2012 Deadlift: 45x10, 135x5, 225x10, 315x10, 345x10,10,10,10 Clean Pull: 60kg x 5,5,5 Leg Curls That 4th deadlift set crushed me... my erectors were so pumped that it took me a while to suffer through the clean pulls. My back had no juice for the good mornings. I'm ready for a deload... high rep squats and deads beltless is destroying my back but in a way that I think will just make it stronger. No bad pain just very sore.
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Posted By: Barge
Date Posted: 10/14/12 at 2:08pm
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10/12/2012 Did my bench workout but working out after getting up at 4:30 and spending the first half of your day blows. Got in 4 sets of bench at RX'd weight then did some back and got out of there. Throwing today |
Posted By: Barge
Date Posted: 10/15/12 at 3:38pm
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Any throwing tips/criticism/mockering is more than welcome. I've noticed a couple things myself based off what i've read before... gotta get my right foot more active among other things. It's kind of a light stone. Braemar is went 41' or so up to 43-44' with the glide. Had a couple LWFD that hit 68' or so with 2-spin... at 55-60 with 1.
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Posted By: Barge
Date Posted: 10/23/12 at 10:31am
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10/22/2012 Squat: 45x10, 135x5, 225x10, 275x10, 305x10,10,10 Snatch Pull: 80kg x 5, 100kg x 5,5 Lunges: BW
Leg Curls Back at it after a needed deload week. One of the first times i've actually felt like I really needed a planned deload. |
Posted By: Barge
Date Posted: 10/26/12 at 1:49pm
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10/23/2012 Push Press: 45x10, 95x10, 135x10, 165x10,10,10 (first 15 reps were strict) Pull Ups: BW-Grey Band x 8,8,6 Row Came down with some kind of cold/flu so I think i'm calling it a week and getting back at the gym on Monday. Don't really feel too productive training while sick. |
Posted By: Barge
Date Posted: 10/30/12 at 8:23am
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10/29/2012 Squat: 45x10, 135x5, 225x10, 275x10, 305x10,10,10,10 Snatch Pull: 80kg x 5, 100kg x 5,5 Lunges: BW + goblet kettlebellLeg Curls One of my best feeling squat workouts in a while. Probably could have pushed for 5 sets but I didn't want to overextend myself since i'm still getting over this flu. |
Posted By: Barge
Date Posted: 11/02/12 at 2:40pm
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10/30/2012 Push Press: 45x10, 95x10, 135x10, 165x10,10,10,10 (Did each set first 5 strict, 2nd 5 push) Pull Ups: BW-Grey Band x 8,8,6 Row
Prowler 11/1/2012 Deadlift: 45x10, 135x5, 225x10, 315x10, 385x10,10,10 (wanted 4 sets but it wasn't gonna happen) Clean Pull: 80kg x 5,5,5 Good Morning Back was apparently a bit sore from the accessory work on Tuesday but it's my weak point and has essentially been sore since I started the training lab just didn't wanna push the deadlift. |
Posted By: Barge
Date Posted: 11/19/12 at 12:46pm
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Got a little distracted by life there... well from updating that is. Testing week for the first 10 week block has so far gone like this. 11/12 - Squat: 405x20 (So maybe I underestimated my squats a little but 405x20 sounds cool) 11/13 - Push Press: 245x7 11/18 - Bench: 315x8 Deadlift (Shooting for 545x10+) is tonight. Kinda ended up doing these over a week and 1/2 due to work. |
Posted By: Barge
Date Posted: 11/28/12 at 6:33am
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Ended up getting 545x8 for the deadlift. I haven't done this much squatting in a while and it's taking a toll on my back which is hurting my deads. No biggie. On to the heavier lifting 11/26/2012 Squat: 45x10, 135x5, 225x5, 315x5, 405x5, 495x5, 515x5, 515x5 Bench: 45x10, 135x5, 225x5, 275x5, 305x5, 305x5 Dips Abs |
Posted By: Barge
Date Posted: 11/30/12 at 6:32am
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11/29/2012 Push Press: 45x10, 95x5, 135x5, 205x5, 225x5, 235x5,5 Deadlift: 135x10, 225x5, 315x5, 405x5, 495x5, 525x5 Pussy pullups Dbell Row |
Posted By: Barge
Date Posted: 12/17/12 at 11:45pm
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Kind of slacked off on updating. Back Squat rep max today Also got 365x2 on the close grip bench (well somewhat close) |