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Old 11-30-2016, 05:44 PM   #971
Jordan Derksen
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Re: The Wolverines Log

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Originally Posted by Brad Gerbrandt View Post
Good to hear! I follow Colin and Hilary's gym a bit and it looks like they have a good crew out there.

The PCF / Hercules comp should be a good one. I think that partnership has done well for both parties.

Good luck!
Thanks!

How are things with you? I heard you bulked up to like 220 pounds and are training LEO's out in Alberta.
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Old 11-30-2016, 05:59 PM   #972
Jordan Derksen
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Re: The Wolverines Log

Wednesday November 30
Jerk from Blocks 7x2: 235
- felt a little slow but still easily managed all the sets. Feeling a bit sleep deprived today.

Bench Press 3,3,3+, FSL: 185, 210, 240x5, 185x12

A) Dumbbell Bench 4x12: 70 each hand
B) Pendlay Row 4x12: 155

A) Bicep Curl 3x5: 40
B) Ab Wheel Rollout (knees) 3x8

Ended up being at a bit of a loss what to do assistance wise today. Next deload week I take I gotta nail it down for the next cycle so I don't stand around in the gym thinking.
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Old 11-30-2016, 07:00 PM   #973
Jason A Smith
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Re: The Wolverines Log

Nice to see you back out on the competition floor fella.

I should go and update my log. Maybe seeing Crossfitters will inspire you to Crossfit again.
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Old 12-01-2016, 08:18 AM   #974
Jordan Derksen
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Re: The Wolverines Log

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Originally Posted by Jason A Smith View Post
Nice to see you back out on the competition floor fella.

I should go and update my log. Maybe seeing Crossfitters will inspire you to Crossfit again.
Ha ha. Definitely not for lack of trying on the part of some members at the gym. I want to try to give the Manitoba records an honest run for the 94's though, that'll take a lot of focus and no more program hopping.

Good to hear from you, it's gotten awfully quiet around here. I've considered moving my log over to wlforums but years of history is in here for me.
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Old 12-01-2016, 09:04 AM   #975
Brad Gerbrandt
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Re: The Wolverines Log

220 might be a bit of an exaggeration but I'm definitely lifting more and conditioning less!

Yeah, I scored a pretty sweet gig as a fitness coordinator with the Edmonton Police., Mainly I put the new recruits through the paces and test the rest of the cops to ensure they don't get too fat! It's a different world than I am used to but it's a great organization to work for. I still stop by PCF every time I'm in town.

Good to hear from you.
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Old 12-02-2016, 06:08 PM   #976
Jordan Derksen
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Re: The Wolverines Log

Friday December 2
Clean and Jerk 6x2+1: 235x5 sets, 245.
- really considered hitting 255 because everything felt good but left it there on the floor. I had back squats to do...

Back Squats 3,3,3+,2x5@80%: 265, 295, 335x6, 275x5x2 sets
- felt so good today! Easily could have hit 8 or more reps on it.

Reverse Lunge 3x8: 135

Clean Pulls 3x5: 255
- worked on pulling it nice and high, finishing with the arms as much as I could.

Overall great session today. The new memory foam mattress we got on Tuesday is doing wonders for some of the aches I was developing.
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Old 12-04-2016, 02:06 PM   #977
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Re: The Wolverines Log

Saturday December 3
Easy day today. Saturday's is going to change from what it has been. I'm adding back in shoulder press 531 style, pull-ups will stay. A lot of bodybuilding stuff is getting the axe for the next little bit. Thinking on adding in some complexes after workouts to add in some more weightlifting specific hypertrophy work.

Press 3,3,3+,2x5@80%: 120, 140, 160x5, 140x5x2 sets.

Pull-ups 5x10

And that's it for Saturday.
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Old 12-05-2016, 06:23 PM   #978
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Re: The Wolverines Log

Monday December 5
Snatch some heavy singles: 205, 215, 215x, 215, 215x, 185, 205, 215x, 225x, 235.
- felt quite off today. This is the worst it's been since I started. But I can feel I haven't recovered well from my competition. I'm still shot from it. Positioning was not great today. I had planned to hit 5 singles at 215 but after 2 misses I dropped down to work up again. Missed it again and thought now I have to do something big to make up. Missed 225 but it was easy high enough. Put more weight on, got angry, and made it! 5 pounds away from my all time PR now!

Front Squat a heavy single: 295, 315, 350 PR!
- I finally got to write it. PR. Wow that felt good. It was definitely heavy but it wasn't a huge struggle. Amazing how good that felt.

Muscle Snatch 3x8: 95

Swedish Bars Leg Raises 3x10

That's it for today. No pulls or other heavy work. Two huge lifts and I'm done. I'm looking forward to deloading next week so much. I can feel since my competition I've been pushing close to the line too much. Next competition I'm taking a light week after. But I made some good lifts today!
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Old 12-07-2016, 08:33 PM   #979
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Re: The Wolverines Log

Wednesday December 7
Really feelin making 2 PR's on Monday. Yeesh I'm a little slow.

Jerk from Blocks 5x1 @95%: 255, 255, 255, 255, 265
- felt pretty solid. Left it there to make bigger lifts on Friday.

Bench Press 5,3,1+,3x5@80%: 200, 225, 250x3, 215x5x3 sets
- felt okay, but 250 was definitely heavy. Going to quit the first set last and add some heavier work in the form of 3x5 for now.

Pendlay Rows 4x8: 165

Dumbell Curls 3x7: 40

And that's it for today. I considered hitting a complex at the end but time was short and a massive snowstorm meant lots of shoveling tonight.
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Old 12-09-2016, 10:56 PM   #980
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Re: The Wolverines Log

Friday December 9
What a gym session today. Unbelievable. I did not expect this to happen till next year at least. Certainly now where near this fast did I expect to hit lifetime PR's. But I did.

Clean and Jerk heavy singles: 255, 255, 265, 275, 285, 295, 300 PR!
- wow. Just wow. Years ago I hit 295. Never 300. Warming up I wasn't sure if I would even pass 275 from my competition. As I went up it just kept getting better though. I debated stopping at 285 but I just couldn't. 295 was a bit squirmy on the jerk but I watched the video and thought it looked much better than it felt. So I figured lets go for it. And I did it. 315, I'm comin for you next!!

https://www.instagram.com/p/BN0wZ8XDeL5/ wfs video of 300lb CJ

Back Squat 5,3,1+,2x5@80%: 280, 315, 350x5 (wut...), 295x5x2 sets
- not sure what happened there but it felt so good I just kept going. Capped it at 5 reps. I usually wouldn't go over 3 reps on a 1+ but I decided if I get 5 and with my CJ PR I would skip assistance work and just go home. So I gave it some extra effort and called it a day.

I'm trying not to get too many expectations from how good these training cycles have been. I know that now that I'm in all time PR territory it's going to get tougher. But things have been so good in the gym in excited for what I may do come February at the next competition. For now, keep training hard, keep praising God, and see what happens in the future.
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