Treesize Training

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Mini Forklift Ⓥ
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Re: Treesize Training

#166 Postby Mini Forklift Ⓥ » Fri Jan 11, 2013 3:42 pm

Great workouts as usual Derek, very thorough.

How were the 135x30 squats? Sounds pretty intense !! Have a good weekend MF.
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Lean and Green
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Re: Treesize Training

#167 Postby Lean and Green » Sat Jan 12, 2013 7:39 pm

Way to burn it out Treesize ;) I'll be in touch within the next 3 days about meeting up together for "Vegan Olympia" Let's do this!
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Derek
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Re: Treesize Training

#168 Postby Derek » Fri Dec 06, 2019 9:26 pm

It's all still here! Stoked to see it back up!
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Re: Treesize Training

#169 Postby Derek » Mon Dec 09, 2019 5:46 pm

Ok quick post to record. I've had setback after setback for it feels like years now, but most recently I was getting back into heavy squats and deadlifts after a serious 3+ year hamstring strain, then I strained my hip flexor so I backed off that again for a bit. I've been making some progress on bench press as well after recovery from breaking my hand last spring. My recent best there is 260lbs x 5, and I've been consistently hitting 245lbs x 5. I'm keeping the reps low and focusing on barbell work for the most part because I'm also doing 100-200 push ups 3-4 days a week so I figure that's plenty of volume work. Today's lift was:

Bench press:
135 x 12
185 x 10
205 x 5
225 x 5
235 x 5
235 x 5
235 x 5

Incline Bench to lower chest:
135 x 10
135 x 10
155 x 10

incline DB Fly:
30 x 12, 12, 12

Push ups: 50, 30, 20

Barbell rock backs (ab exercise): 65 x 10, 10

wasn't feeling too strong, but I got it done!
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Re: Treesize Training

#170 Postby robert » Tue Dec 10, 2019 10:49 am

Sorry about the injuries and setbacks. I know how that goes.

In fact, I think most lifters who have been at it for decades kinda know how that goes. It tends to kind of go hand in hand with the sport of pressing, pulling, lifting, carrying, or moving as much weight as possible with full effort. Things are bound to happen every now and then, and muscles get pulled, strained, tweaked, or full-on injured.

How's the gym doing?

Sure seems like quite a while since I have been back out there! I used to tour the east coast a lot, but really haven't been there much in years, aside from Florida, and sometimes New England.

Hope to catch up in person again soon!

Keep after it!

And say hi to your family for me!

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Derek
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Re: Treesize Training

#171 Postby Derek » Wed Dec 18, 2019 5:44 pm

Hey RC! I completely agree. I know we've talked about it, but I still think athlete injuries/aches and pains are completely swept under the rug by people in most cases. I had no clue there wasn't something wrong with me when lots of things started hurting on a regular basis. Just a built-in cost of the process! Come visit sometime! Have you been to our gym since we renovated in 2017?

I didn't log the rest of last week, but it went well. I'm currently on a 5-day 'bro' split of Chest, Legs, shoulders, Back, and Arms in addition to training Capoeira once or twice a week for fun and extra cardio/mobility work.

This week so far:

Monday (Chest):
Bench Press: 135x15, 185x10, 205x5, 225x5, 245x5, 5, 5
Incline Bench Press, to lower chest: 135x12, 155x10, 10, 10
Push ups: 70, 50, 30
Barbell Hip Thrust: 155x15, 15, 15, 15
Gravity Boot inverted Sit ups: 10, 10

Tuesday (Legs): Lots or rehabby stuf, but got a decent burn!
Squat: 135x8. Tried more but L knee hurt so I stopped
Romanian Deadlift: 65x10, 10, 10 kept it light to test hamstring strain
Spanish Squat: 15, 15, 15
Standing Adductor sliders: 10/leg, 10/leg
Side Lying Hip Raise: 15, 15
Nordic Leg Extensions: 8, 8
Single Leg Calf Raise: 15, 15, 15, 15
Leg Press, Blood Flow Restricted: 180x 30, 15, 15, 15
Ab Wheel Roll Outs: 15, 15

Wednesday (Shoulders):
Walking on hands: 30 yds. Best streak was 15 steps (PR!)
Handstand pushups: 19, 15, 16, 15
Bent Over Laterals: 20x 12, 12, 12
Laterals: 20;x12, 12, 12
Arnold Press: 50x12, 60x10, 40x10, 20x10
Shoulder Horn External Rotations: 2.5x20

It's not anything impressive in a while, but I was squatting heavy again before this knee flare up so I'm optimistic I'll be back at it soon! In the meantime, doing what I can and staying accountable. I hope to compete this Summer, I missed the last two years from injuries and I'm ready to go!
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Re: Treesize Training

#172 Postby Derek » Tue Jan 21, 2020 10:06 pm

Missed a couple weeks again, but I want a record so here's this week so far:

Monday: Shoulders/Back
Gravity Boot sit ups: 10, 10, 10
Pull ups: 20, 35x10, 35x10, 50x8, 50x10
SS Handstand Push Ups: 15, 15, 15, 10, 8
Arnold Press: 45x10, 65x10, 75x8, 75x8 (stopped due to shoulder pinch)
SS Sumo deadlift: 155x10, 245x8, 335x8, 385x8, 385x8
TRX Reverse Fly: 10, 10, 10
SS DB Row: 90x12, 12, 12
Various shoulder hangs for rehab

Tuesday: Chest and Arms
Incline Bench, bringing bar to low chest: 135x10, 185x10, 10, 10, 8
KB Fly: 35x10, 10, 10
Decline Pullovers: 65x12, 85x10, 10
BFR EZ bar curls: 35x30, 15, 15, 15
SS BFR Skull Crushers: 35x30, 15, 15, 15

I've tentatively decided on the Jay Cutler Classic on August 8th as my next show, so here's to hitting the grinding stone!
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Re: Treesize Training

#173 Postby Derek » Thu Jan 23, 2020 9:09 pm

Trying to keep up with this so quickly here's yesterday/today:

Wednesday: Abs, Legs (L knee felt iffy so was careful)
Barbell Rockbacks: 65x10, 10, 10
SS Lying Side Hip Raise: 10, 10, 10
Single Leg Extension: 25x15, 15, 15
SS Single prone leg curl:25x10, 10, 10
Bulgarian Split Squat: 15, 35sx10, 10, 10, 10
Bodyweight Calf Raise FST7: 15, 15, 15, 15, 15, 15, 15
BFR Leg Press: 180x30, 15, 15, 15

R hip flexor felt strainy the next day, so I'm guessing either the split squats or leg extensions got it fired up again. I'll skip them next time.

I was feeling a cold coming on so I took it pretty light/easy, but still logged some back and shoulders.
Thursday:
Foam rolled thighs/hip flexors
Walking on Hands: Wanted 30 yards, but made it about 5 and runny nose/headache stopped it. Next week!
Overhead Press: 115x10, 135x8, 8, 8
SS Close grip lat pull down: 100x12, 120x12, 12, 12
DB High lateral raise: 20x12, 12, 12, 12
Seated Cable Row: 120x12, 12, 12, 12
Was feeling worn out so called it there. Tomorrow!
Check out our nutrition and training blog, http://veganmuscleandfitness.com


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