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TRAINING LOG: Derek Durkee

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    Posted: 9/19/12 at 3:30pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/12 at 12:00am

Embrace the HVIII.

Welcome to the board!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/12 at 12:50pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 9/26/12 at 12:17pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 9/27/12 at 11:24am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Win_F Quote  Post ReplyReply Direct Link To This Post 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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 9/27/12 at 8:14pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/12 at 7:44am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/12 at 9:41pm
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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote sward Quote  Post ReplyReply Direct Link To This Post Posted: 10/04/12 at 9:45am
Pull Ups: 8,8,8 w/ the pussy pullup machine

LOL  Well at least your honest.  But, come on dude not even like sets of 1?????

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/12 at 3:11pm
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.
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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/12 at 10:02pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/12 at 2:08pm
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

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/12 at 3:38pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/12 at 10:31am
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/26/12 at 1:49pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/12 at 8:23am
10/29/2012
Squat: 45x10, 135x5, 225x10, 275x10, 305x10,10,10,10
Snatch Pull: 80kg x 5, 100kg x 5,5
Lunges: BW + goblet kettlebell
Leg 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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 11/02/12 at 2:40pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 11/19/12 at 12:46pm
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.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 11/28/12 at 6:33am
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
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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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Barge Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/12 at 11:45pm
Kind of slacked off on updating.

Back Squat rep max today


Also got 365x2 on the close grip bench (well somewhat close)
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