Derek Kendall: The third time is the CHARM.

[Derek Kendall]

This is my first thread here. This is one day after I competed out at Super Training Gym in Sacramento, California. Unfortunately, I missed my 1019 lb. squat on my second attempt. Opened up with 942 and jumped to 1019 for my second attempt. I was able to squat the weight, but I took a step backwards, which negated the lift. This was the second time I missed a competition record squat, which is very frustrating. I also tore my quad, minor tear hopefully. So I could not take a third. My body weight was 350.5 pounds. Back to reps for a couple weeks and then find another meet. Leading up to the meet my best gym lifts for this cycle was 1037 squat, 600 bench, 750 dead lift. I'll be posting my training logs starting at the end of the week.

[Nix0r]

Hell yeah, dude. Good to see you around these parts.

[Derek Kendall]

Hell yeah, dude. Good to see you around these parts.

Thanks man. Its good to be here. Representing Illinois!

[J Wong]

You're an amazing lifter...looking forward to following your training.

[Nix0r]

Thanks man. Its good to be here. Representing Illinois!

You know it! Hopefully my weekends will calm down and I'll run into you again at Jakked or Quads.

[knotahumanbeing]

Welcome DK, met you back at Pacifico's gym in October when you came down with Eric and the Ernie's. Awesome Powerlifter man. Still incredible performance this weekend.

Rob

[G Diesel]

Dude is a fucking monster.

Welcome bro. Good to have you here.

Peace, G

[Derek Kendall]

You're an amazing lifter...looking forward to following your training.

Im glad to be part of the team. I appreciate it man. I saw your last meet video that was very impressive. Your 750 was solid without wraps. I have seen your videos before. You have really good squat form and have great ankle flexibility. You can really push your knees out, which is important, especially when squatting without wraps.

[J-Dawg]

Great to have you on board Derek! Been following your lifts for quite some time now and I'm super stoked to see you here.

[DoubleTapJak]

Definitely subbed for this one. DK's a giant.

[SomeDayI'llBeXL]

Definately along for this journey. You have made some serious gains, Im looking forward to watching you work!

[Universal Rep]

Definately along for this journey. You have made some serious gains, Im looking forward to watching you work!

Subbed as well.

Yup, apparently only after just 14 months of powerliftin and here he is knockin on the door of the all-time WR squat... Pretty insane. All I know is, itll be great to see the two Animals set the bar higher in the squat, DK and Malanichev...

[HIGA MONSTER]

Bro, you came up with the 1019 so easy, I was sick that you lost it at the top.

Welcome and congrats!
HIGA

[BJ Whitehead]

Squat looked strong at the Super Training meet. Hate to hear that about your quad. Glad to have you as part of the family. Very honored to be on the same team. Look forward to following your training. Heal up bro!

[Universal Rep]

Squat looked strong at the Super Training meet. Hate to hear that about your quad. Glad to have you as part of the family. Very honored to be on the same team. Look forward to following your training. Heal up bro!

The CAGE 2015... Malanichev vs. Kendall. That could be epical. Or magical. Or epigical.

[knotahumanbeing]

The CAGE 2015... Malanichev vs. Kendall. That could be epical. Or magical. Or epigical.

Can I go ahead and sign up to rack the weights at least?

[BJ Whitehead]

The CAGE 2015... Malanichev vs. Kendall. That could be epical. Or magical. Or epigical.

HELL YEAH!!! Want to see that first hand!!!

[MonsterLeopard]

holy shit welcome to Animal!
will definitely be subscribing to your log.

cheers

[Altered Beast]

Subbed!

[Derek Kendall]

Squat looked strong at the Super Training meet. Hate to hear that about your quad. Glad to have you as part of the family. Very honored to be on the same team. Look forward to following your training. Heal up bro!

I appreciate it man. Im excited to be part of the Animal team it is something that I have wanted since i began power lifting. I should be backing squatting in a couple of weeks!

[Derek Kendall]

The CAGE 2015... Malanichev vs. Kendall. That could be epical. Or magical. Or epigical.

That would be a blast! Malanichev is the best squatter in the world and he is not even close to his raw potential. I have never seen someone make a lift so effortless. Great power lifters, like him, always make the lift look easy and never grind it out.

[Derek Kendall]

Bro, you came up with the 1019 so easy, I was sick that you lost it at the top.

Welcome and congrats!
HIGA

Haha thanks man, you me and me both. My momentum just forced me back just the slightest and made me take one step backwards. But it is a lesson leaned and Ill work more on stabilizing myself me next meet prep cycle.

[BJ Whitehead]

I appreciate it man. Im excited to be part of the Animal team it is something that I have wanted since i began power lifting. I should be backing squatting in a couple of weeks!

That's good to hear. I'm sure you will bounce back stronger. Heal up.

[Derek Kendall]

3 days after my last competition I had my first workout. My quad is doing better, but I still can't bend my leg all the way back. I decided to start my bench routine back up. I am still trying to keep the weights at 90% plus in the hope that I can compete again in the next month or so if my quad heals up. I wont squat again for another week and then ill base my numbers off how it responds.

Last night's bench workout
Bench Press 565 x 3 paused
500 x 8 paused
500 x 8 paused
Close grip 405 x 15 touch and go
405 x 15 touch and go
Incline BP 405 x 5
405 x 5
Cable Crossovers 3 x 30
Pec Deck Flies 3 x 20
Incline Hammer 3 x 20
Rope Pushdown 3 x 30
One Arm DB extensions 3 x 10
One Arm Cable Extensions 3 x 15

[Derek Kendall]

Welcome DK, met you back at Pacifico's gym in October when you came down with Eric and the Ernie's. Awesome Powerlifter man. Still incredible performance this weekend.

Rob

Thanks man, I appreciate it. It was a good experience lifting down at Pacifico's gym with a lot of great lifters. Hopefully i will get a chance to get back down there and train again.

[Derek Kendall]

7 days out from my last meet. Since I am not in meet prep I will bump my workout schedule from 3 days to 4 days by adding a shoulder day. Once i start meet prep again I will drop my shoulder workout.

Seated Military Barbell Military Press
455 x 4
405 x 10
315 x 31
225 x 40
DB Side Raises
50 x 10
70 x 10
90 x 10
110 x 10
Front Raises
60 x 15
80 x 15
100 x 15

[Derek Kendall]

Rep work for awhile, until my quad heals up and I can pick up a meet. Did alot of rep work trying to get my endurance back.
Bench Press
500 x 10 Touch and go
405 x 17 Paused

Close Grip Paused
405 x 3
455 x 3
500 x 3

Wide Grip Bench Press
315 x 35

Cable Crossovers
4 x 20

[G Diesel]

Dig your training, Derek. I'm a believer in the hybrid of PL and bbing styles, personally. And you're proving that it works.

4 plates x 10 on the seated military is bananas.

Peace, G

[Jay Nera]

This is my first thread here. This is one day after I competed out at Super Training Gym in Sacramento, California. Unfortunately, I missed my 1019 lb. squat on my second attempt. Opened up with 942 and jumped to 1019 for my second attempt. I was able to squat the weight, but I took a step backwards, which negated the lift. This was the second time I missed a competition record squat, which is very frustrating. I also tore my quad, minor tear hopefully. So I could not take a third. My body weight was 350.5 pounds. Back to reps for a couple weeks and then find another meet. Leading up to the meet my best gym lifts for this cycle was 1037 squat, 600 bench, 750 dead lift. I'll be posting my training logs starting at the end of the week.


Derek,
Welcome to Animal big man. I saw that squat and can't wait to see you get that on your next time around. Yes, the third time is definitely a charm. Big things!!

[AlexMunn]

We all see videos and pictures of you lifting but for those who haven't met you properly, how big are you? Like how big are your arms, chest, legs,etc? May seem like an odd question. But we just wana know more about you. ;)

[Derek Kendall]

Dig your training, Derek. I'm a believer in the hybrid of PL and bbing styles, personally. And you're proving that it works.

4 plates x 10 on the seated military is bananas.

Peace, G

Thanks man, I bench mostly with my shoulders and triceps so the stronger they get the stronger my bench is. My chest has always hard a hard time growing even when I was bodybuilding.

[Derek Kendall]

Still trying to keep the volume high until next meet prep. Body weight 345.

Close Grip Bench Press PAUSED 500 x 8
PAUSED 405 x 15

Wide Grip Bench Press 500 x 7

Incline Barbell Bench Press 315 x 5
405 x 5
455 x 5

Im hoping to start meet prep soon as the quad is ready in the mean time train with a shitload of volume!

[Derek Kendall]

We all see videos and pictures of you lifting but for those who haven't met you properly, how big are you? Like how big are your arms, chest, legs,etc? May seem like an odd question. But we just wana know more about you. ;)

Im 6 feet weigh around 345 pounds.

I never really measured myself before. When I was bodybuilding my measurements were much bigger though, now I barely ever do arms.

[Derek Kendall]

Derek,
Welcome to Animal big man. I saw that squat and can't wait to see you get that on your next time around. Yes, the third time is definitely a charm. Big things!!

I appreciate it man. That meet prep took alot out of me though. Im hoping to start squatting next month and rebuild a base. It was awesome watching you lift at RUM man. You are shredded and strong, which is hard to do. Its alot easier lifting when you have more fat, believe I know. I did a 308 meet last summer, but it was like I was doing a bodybuilding diet. Much respect bro.

[eric downey]

Welcome bro. Look forward to what you have to say around training.

[Yuriy]

http://youtu.be/2FH-TAiKacM

[AlexMunn]

6 feet? You always look like your dwarfing everyone ;)

[brentwillisbgw]

Very impressed by your lifts and I love your approach to training. I'ts going to be great following you, I'm sure I'll learn a lot. Welcome to the team Derek!

[Pale Rider]

800 front squat is insane

[Derek Kendall]

6 feet? You always look like your dwarfing everyone ;)

I played 6 foot and under intramural basketball in college, so I don't think I have gotten any taller. Maybe my feet are fatter now.

[Derek Kendall]

Very impressed by your lifts and I love your approach to training. I'ts going to be great following you, I'm sure I'll learn a lot. Welcome to the team Derek!

Thanks man. I need to learn from you though! Gotta give me the dead lift secrets. I'm looking to forward to getting to know you.

[Derek Kendall]

800 front squat is insane

I gotta get back to it. I have not front squatted since then. Now that I have an offseason I'll have some more time to do them. They are a great exercise though.

[Derek Kendall]

First week squatting since my injury.
For the next 2 months everything is gonna be walked out with just a belt until I feel ready to go heavy.

Back Squat 496 x 10
496 x 10

Pause Squats 385 x 10

Gonna make 50 pound jumps every week hopefully start adding some front squats in the mix too.

[Derek Kendall]

3rd squat workout back from my quad injury June 1st.

Walked out belt and knee sleeves

595 x 10
595 x 10

462 x 5 (paused with 5 sec pause)
462 x 5 (paused with 5 sec pause)

429 x 10 (Front Squat)

I have had no quad pain, which is a good sign. Going to roll with 10s a couple more weeks and then start with some heavy squats.

[Altered Beast]

600 for Sets of 10...You frickin PSYCHO! LOL!!!!!!!!!!!!

[Derek Kendall]

600 for Sets of 10...You frickin PSYCHO! LOL!!!!!!!!!!!!

Haha Im hoping to work back up to 700 x 10. I have done 700 for 11 in knee sleeves, but it was a downset and in a mono. Walking it out is alot different now that I am actually doing it. Plus it kicks my butt and gets my conditioning and endurance back fast. Doing singles isnt the same as reps.

[Derek Kendall]

Bench workout

465 x 10
465 x 10

415 x 10 (Close grip Paused)

No accessories, deload week. Next week I should be alot stronger.

[HIGA MONSTER]

Bench workout

465 x 10
465 x 10

415 x 10 (Close grip Paused)

Deload week. Next week I should be alot stronger.
I fuckin laughed so hard when I read this!

"Deload week..."
And he repped 465 lbs x 10 reps x 2 sets

Sick my brotha!
HIGA MONSTER

[Derek Kendall]

I fuckin laughed so hard when I read this!

"Deload week..."
And he repped 465 lbs x 10 reps x 2 sets

Sick my brotha!
HIGA MONSTER

I cant go balls to wall every time even though I want to. I use to overtrain and just get stupid every workout now I realize that less is more, well sometimes!!!

[Derek Kendall]

Bench Press Saturday

475 x 10

Cable Crossovers 3 x 20
Incline Dumbells 3 x 20
Pec Deck Flies 3 x 20

Slowly trying to build back up to my 10 rep max of 500. In 2 weeks im gonna try to beat it!!!

[Derek Kendall]

Deadlift/ Back day

Deadlift
8 x 3 with 405

Rack Pulls
3 x 3 with 585

Shrugs 3 x 10

One Arm DB Rows 3 x 20

Lat Pulldowns 3 x 20/ 3 x20

Rear Delt Machine 3 x 20

Injured my lat a couple of weeks ago, AGAIN, slowly building back up

[Derek Kendall]

Squat Workout Belt and Sleeves

639 x 10

Pause Squats

496 x 5
496 x 5

Front Squats

473 x 10

Leg Press 4 x 20

Leg Extensions 3 x 20

Leg Curls 3 x 20

[Derek Kendall]

Shoulder Day

Standing Overhead Barbell Press
285 x 10
285 x 10
285 x 10
285 x 10
285 x 10

Side DB raises 4 x 20

Cable side raises 4 x 20

[Nix0r]

Goddamn madness!

[Altered Beast]

Goddamn madness!

X2!

[Preston]

Shoulder Day

Standing Overhead Barbell Press
285 x 10
285 x 10
285 x 10
285 x 10
285 x 10

Side DB raises 4 x 20

Cable side raises 4 x 20

You were raised by a nuclear plant, weren't you? ROFL So impressive brother.

[Derek Kendall]

You were raised by a nuclear plant, weren't you? ROFL So impressive brother.

Haha no maybe dropped on my head or something though. I appreciate it man standing overhead barbell presses are one of the toughest exercises. But they are great for tricep strength.

[Preston]

Haha no maybe dropped on my head or something though. I appreciate it man standing overhead barbell presses are one of the toughest exercises. But they are great for tricep strength.

Roger that. I'm just trying to wrap my head around pressing 280 - 50 times. haha

[Derek Kendall]

7/31/14 Shoulder Day

Standing Overhead Barbell Military Press

295 x 10
295 x 10
295 x 10
295 x 10
295 x 10

DB Side Raises 6 x 20

Front Plate Raises 2 x 50

[Preston]

7/31/14 Shoulder Day

Standing Overhead Barbell Military Press

295 x 10
295 x 10
295 x 10
295 x 10
295 x 10

DB Side Raises 6 x 20

Front Plate Raises 2 x 50

Your workouts are insane bro. What's PWO like for you after a session like this?

[P Diesel]

hope trainign si going well brotha. hows that quad healing?

P

[rshelton242]

Subbed just to see the stupid amounts of weights lifted lol.

[Tbrat]

Subbed just to see the stupid amounts of weights lifted lol.

On the same page with that.

[BJ Whitehead]

Been watching training vids. Looking solid. Quad looks to be feeling better, hope so anyway. Do you have a meet planned?

[Derek Kendall]

Your workouts are insane bro. What's PWO like for you after a session like this?

Haha its an easy day. Squat day is def the most taxing. Usually eat and lay my fat ass on the couch!

[Derek Kendall]

hope trainign si going well brotha. hows that quad healing?

P

Thanks man hope ur training is doing good aswell. Quad is good and i have not had any problems with it. Still doing just high reps, but slowly working my way back up. Hoping to compete in October!

[Derek Kendall]

Subbed just to see the stupid amounts of weights lifted lol.

Haha im trying. Dont wanna push it too soon, but im looking g orward to get back under some heavy weight.

[Derek Kendall]

Been watching training vids. Looking solid. Quad looks to be feeling better, hope so anyway. Do you have a meet planned?

Thanks bro and i have been checking out ur videos too. Making some big noise u might be a 308er if u keep getting bigger! Yeah hopefully uspf meet in chicago in October. Starting 8s this week so ill start cranking up the weights and lowering the reps. Ill b competing at 308 this meet.

[Derek Kendall]

Squat workout 2 weeks ago.

688 x 10

Pause squats 529 x 2 x 5

Front squats 507 x 10

Leg extensions 3 x 20

Leg curls 3 x 20

[Derek Kendall]

Shoulder workout last week

Standing military press
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10

Db side raises 4 x 10

[Derek Kendall]

Bench workout this week

500 x 8

Close grip 455 x 8

Incline hammer press 4 x 10

Cable crossovers 3 x 20

[Derek Kendall]

Squat workout last week.

Deload week after 4 weeks of 10s.

Worked up to a 780 pause squat

Leg extensions 3 x 20

Leg curls 3 x 20

[Derek Kendall]

Deadlift workout played around with sumo and conveniental. Tore my other lat a couple of montgs ads go. Not as bad as the tear before RUM. But im not gonna roll the bar anymore.

Sumo 495 for multiple singles

Conventional 565 for multiple singles.

Work in progress gonna make small jumps and hopefully get back into the 700s again soon.

[Onumonster]

What programming would you give to a beginner like a 315 squat. 225 front squat. 255 bench. 440 deadlift. That's wants to progressively get stronger for an offseason.

[rshelton242]

Squat workout last week.

Deload week after 4 weeks of 10s.

Worked up to a 780 pause squat

Leg extensions 3 x 20

Leg curls 3 x 20


haha 780 pause squat just another deload.

[Derek Kendall]

What programming would you give to a beginner like a 315 squat. 225 front squat. 255 bench. 440 deadlift. That's wants to progressively get stronger for an offseason.

Lots of reps!!! The only way to increase your strength is my increasing your muscle mass. Stick with 10, 8 and 5s and cycle through them. And always remember to do your accessory work. Most important muscles are sometimes the smallest ones. And just keep at it. The strength will come as you add more muscle. Good luck bro;)

[Derek Kendall]

Squat Workout Belt and Knee Sleeves 8/16/14

725 x 8

Pause Squat 550 x 2 x 5

Front Squat 535 x 8

Leg Extensions 3 x 20

Leg Curls 3 x 20

[Derek Kendall]

Bench Workout 8/18/14

Bench Press 515 x 8 touch and go

Close Grip Bench Press 475 x 8 touch and go

Standing Overhead Military Press 345 x 8

Incline Flies 3 x 20

Hammer Inclines 3 x 10

Rope Extensions 3 x 30

Overhead Dumbbell Extensions 3 x 12

[rshelton242]

Squat workout last week.

Deload week after 4 weeks of 10s.

Worked up to a 780 pause squat

Leg extensions 3 x 20

Leg curls 3 x 20


My man is deloading still squatting the whole damn Brady Bunch lmao

I cant get passed this 780 pause squat on a deload


good job on the 515 for 8 straight monster

[Tbrat]

Bench Workout 8/18/14

Bench Press 515 x 8 touch and go

Close Grip Bench Press 475 x 8 touch and go

Standing Overhead Military Press 345 x 8

Incline Flies 3 x 20

Hammer Inclines 3 x 10

Rope Extensions 3 x 30

Overhead Dumbbell Extensions 3 x 12

Mark Bell Posted a video of this tagging you on his Instagram, just ridiculousness. That 515x8 look pretty easy too. What size compression cuffs do you wear? I am a bigger guy (295 @ 6') and find that I will restrict quite a bit of circulation and if I leave them on inbetween sets, ill get an occlusion effect in my forearms and hands. I'm using the 12" ones I believe.

[Derek Kendall]

My man is deloading still squatting the whole damn Brady Bunch lmao

I cant get passed this 780 pause squat on a deload


good job on the 515 for 8 straight monster

Thanks man. I hate touch and go benching, next week once I start 5s ill pause every rep. I had to do that bc Eric Lilliebridge was talking smack to me, but I think hes trying a 800 pound pause squat this weekend!

[Derek Kendall]

Mark Bell Posted a video of this tagging you on his Instagram, just ridiculousness. That 515x8 look pretty easy too. What size compression cuffs do you wear? I am a bigger guy (295 @ 6') and find that I will restrict quite a bit of circulation and if I leave them on inbetween sets, ill get an occlusion effect in my forearms and hands. I'm using the 12" ones I believe.

I have no idea what size they are, but ill let you know. I don't wear them inbetween sets usually just for my working sets. They are tight, but not restricting. Just a little more support.

[Derek Kendall]

Deadlift 8 weeks out

625 beltless deadlift

Barbell Shrugs 6 x 10

Lat Pulldowns 3 x 20

Dumbell Curls 3 x 8

Preacher curls 3 x 12

[BJ Whitehead]

I'm sure you have already posted it but....what meet are you doing next?

[Theonidus]

Subbed for watching the madness behind a large mammal moving insane tonnage.
I'm already subbed to your Instagram feed and just wanted to see the full workout here.

[Derek Kendall]

I'm sure you have already posted it but....what meet are you doing next?

My next meet is October 18th. A USPF Meet local here here in Chicago. Ill be competing in the 308 no wrap walk out.

[Derek Kendall]

Subbed for watching the madness behind a large mammal moving insane tonnage.
I'm already subbed to your Instagram feed and just wanted to see the full workout here.

Thanks man. I pretty much put most of my workouts on here. Now that I am in meet prep its very basic.

[Derek Kendall]

Sat 8/23 Squat Day

Squat 760 x 5

Pause Squat x 2 x 5 x 573

Front Squat 563 x 5

Leg Extensions 3 x 20

Leg Curls 3 x 20

[Derek Kendall]

Monday 8/25 Bench Night

Bench Press 525 x 5 Paused

Close grip 495 x 5 Paused

Standing Overhead Military Press 365 x 5

Hammer Incline 4 x 10

Cable Crossovers 3 x 30

Skull Crushers 3 x 5

Rope Extension 3 x 10 Dropsets

[rshelton242]

Thanks man. I hate touch and go benching, next week once I start 5s ill pause every rep. I had to do that bc Eric Lilliebridge was talking smack to me, but I think hes trying a 800 pound pause squat this weekend!


Yall are monsters man... i did have a quick question about you linear training.

How do you have it set up just by feel each week or percentage of your max or goal max is ?

But keep the videos coming very entertaining seeing the crazy weights you throw around!!!

[tark]

good to see you on here Derek...I met you at the ABC at pacficos I was the one doing all the filming...would be kickass if you could make it down to train sometime in the near future!!

[Derek Kendall]

Yall are monsters man... i did have a quick question about you linear training.

How do you have it set up just by feel each week or percentage of your max or goal max is ?

But keep the videos coming very entertaining seeing the crazy weights you throw around!!!

Thanks bro! Eric is on a whole other level though. Im not big into percentages. Ill gage the numbers for the next workout by how the previous workout was. Ill keep the jumps consistent usually. I dont wanna grind or burnout. Linear periodization works best when you hit all your numbers. When I was not doing linear I would just do max reps sets of 5s, 3s, and 1s. You should have an idea of what jumps you can make and when you can push the numbers closer to the meet.

[Derek Kendall]

good to see you on here Derek...I met you at the ABC at pacficos I was the one doing all the filming...would be kickass if you could make it down to train sometime in the near future!!

For sure that was a fun day. that was the only time I have ever been to an event. Im hoping to get out to another very soon.

[Derek Kendall]

Wednesday Deadlift

Worked up to 655 Beltless. Im gonna keep going beltless as long as I can until I have to put it on.

Shrugs 5 x 5

Lat Pulldowns 3 x 20

Hammer Rows 3 x 20

DB Rows 3 x 10

[BJ Whitehead]

Hey Big Man. What was your walkout song at RawUnity?

[BJ Whitehead]

Wednesday Deadlift

Worked up to 655 Beltless. Im gonna keep going beltless as long as I can until I have to put it on.

Shrugs 5 x 5

Lat Pulldowns 3 x 20

Hammer Rows 3 x 20

DB Rows 3 x 10

I'm focusing on beltless deadlifts this training cycle too.

[Pale Rider]

The weights lifted in this thread is just crazy your one strong dude

[BJ Whitehead]

The weights lifted in this thread is just crazy your one strong dude

Yeah, totally agree!!! Once you think you're strong, this guy Derek comes along and rios your heart out lol. Crazy strong man!!

[Derek Kendall]

Hey Big Man. What was your walkout song at RawUnity?

Killswitch Engage End of Heartache!

[Derek Kendall]

I'm focusing on beltless deadlifts this training cycle too.

Hey I have been watching your videos. Once u get it past your shins its so fast. I just suck at deadlifts so i figured i tried something different. I try to push my squat and bench and then hope to pull something in the low 700s

[Derek Kendall]

The weights lifted in this thread is just crazy your one strong dude

Thanks man just trying to keep up with the rest of you guys.

[Derek Kendall]

Sat 9/6

Squat Belt and Knee Sleeves

821 x 3

Pause squats 633 x 2 x 3

Front Squats 633 x 3

Leg extensions 3 x 20

Leg Curls 3 x 20

[Derek Kendall]

Bench night 9/10

Bench Press
560 x 3 paused

Cable Crossover 4 x 20

Incline DB Flies 3 x 15

Rope Pushdown 4 x 30

[tark]

your last two training days have been fucking nuts...absolute fucking monster man!!

[Derek Kendall]

9/17 Deadlift

Unfortunately I have not been able to train for a whole week. Missed some days of work and was not able to train.

Deadlift 700 x 1

Pulldowns 4 x 20

Bent Over Rows 4 x 10

Shrugs 5 x 5

One Arm DB Rows 3 x 15

[HIGA MONSTER]

Unfortunately I have not been able to train for a whole week. Missed some days of work and was not able to train.

Would love to see a pic of you and your boss...is it like "The Incredibles" when he sees someone getting robbed outside the office, while the little Boss tells him, "Come here...'

"THEY GOT AWAY..." and Mr Incredible throws his boss through the walls.

[ibnmahama]

Looking good Derek. Keep killing it. And Higa's jokes are wack don't listen to him,lol

[Derek Kendall]

Looking good Derek. Keep killing it. And Higa's jokes are wack don't listen to him,lol

Haha thanks man. Ill try not too lol

[Derek Kendall]

Would love to see a pic of you and your boss...is it like "The Incredibles" when he sees someone getting robbed outside the office, while the little Boss tells him, "Come here...'

"THEY GOT AWAY..." and Mr Incredible throws his boss through the walls.

Haha something like that, except im usually the one getting thrown around here

[Derek Kendall]

9/20 Squat Workout belt and knee sleeves

848 x 3

Pause squats 661 x 3

Leg Extensions 3 x 20

Leg Curls 3 x 20

[Derek Kendall]

Wed Bench Night 9/24

585 x 1 paused

545 x 1 Close Grip Paused

Cable Crossovers 3 x 20

Incline Flies 3 x 20

[BJ Whitehead]

Squat is looking sick!! Is your next meet without wraps?

[Derek Kendall]

Squat is looking sick!! Is your next meet without wraps?

Yes. October 18th. Cutting down to 308

[Derek Kendall]

Squat 881 x 1 last Heavy Squat Session

3 weeks out

[Derek Kendall]

605 bench paused last heavy bench day

17 days out

[Derek Kendall]

10/4 Light Squats to opener

804 x 1

Went home

[Derek Kendall]

9/29

Deadlift 727 x 1

Last Heavy Pull

[OakStrong]

You're training is looking great man, I can't wait to see your the results from your next comp. The wrapless squst record is yours it's only a matter of time.

[Derek Kendall]

You're training is looking great man, I can't wait to see your the results from your next comp. The wrapless squst record is yours it's only a matter of time.

I gotta get my fat ass down to 308. I have been creeping back to 340 in the morning so im gonna have to see what i weigh Saturday, which will be one week out. Man and your pushing 260. You might be a 275 when its all said and done.

[tark]

kevin you already are a freak man might as well say fuck it and make a move to 275!!

look forward to seeing what you hit at your meet Derek!! im sure is going to be a HUGEEEEE total!!

[BJ Whitehead]

Training is looking strong again!! When is the next planned meet.

[Tbrat]

So Derek,

I have been working on my front squat lately after having not even trying to do them in like 2 years. They suck, I hate it them, but my theory is if I do the things I suck at in the gym I will get more benefit from them. That being said I was front squatting a measly 345 for a few reps on the weekend (which was painful), came home and then watched your 823 front squat... insane. I think it hurt more watching that then my own front did ha.

[BJ Whitehead]

Happy New Year!!

[Derek Kendall]

So Derek,

I have been working on my front squat lately after having not even trying to do them in like 2 years. They suck, I hate it them, but my theory is if I do the things I suck at in the gym I will get more benefit from them. That being said I was front squatting a measly 345 for a few reps on the weekend (which was painful), came home and then watched your 823 front squat... insane. I think it hurt more watching that then my own front did ha.

Thanks man I actually feel more comfortable doing them than back squats. It's probably hard because the bar placement but once u get use to it you will not have to think about the balancing of it.

[Derek Kendall]

Injury update last week I tore my left lower quad coming out of the hole. I'm still hoping to compete in a month gonna rest now. My squat was starting to feel good again, but shit happens. Just shut my mouth and get back on it.

[Altered Beast]

What happened? Technique issue?

[BJ Whitehead]

A little late but congrats on the wedding Big Man!!

[HIGA MONSTER]

Injury update last week I tore my left lower quad coming out of the hole. I'm still hoping to compete in a month gonna rest now. My squat was starting to feel good again, but shit happens. Just shut my mouth and get back on it.
Dang bro, keep your head up.

Wish you a speedy recovery!
HIGA

[GunRock]

Injury update last week I tore my left lower quad coming out of the hole. I'm still hoping to compete in a month gonna rest now. My squat was starting to feel good again, but shit happens. Just shut my mouth and get back on it.

Sorry to hear that D. Hope you get better soon.

[Derek Kendall]

What happened? Technique issue?

To be honest i dont know just one of those things. Its feeling better but still cant squat.

[Derek Kendall]

A little late but congrats on the wedding Big Man!!

Thanks man

[Derek Kendall]

Dang bro, keep your head up.

Wish you a speedy recovery!
HIGA

Im use to it big guy comes with the territory nothing major, but hopefully a month or so ill be ready again.

[Derek Kendall]

Sorry to hear that D. Hope you get better soon.

Thanks man, hoping to be back soon. Might do a bench only meet in a couple of weeks.

[Derek Kendall]

Almost 3 weeks since my tear, but still cant squat on it yet. it is feeling better gonna try to squat next week light and go from there. Using the time to rest and heal up as fast as possible.

[Derek Kendall]

Monday 2/9/15 Back assistance

Bent over Rows
635 x 5
495 x 15
405 x 25

Lat Pulldowns 5 x 20

One Arm Db Rows
160 2 x 20

[dixonjohn]

Monday 2/9/15 Back assistance

Bent over Rows
635 x 5


Say WHAT? That's absolutely the craziest weight I've ever heard of being used on rows.

You're in a class of your own, man.

[Altered Beast]

Monday 2/9/15 Back assistance

Bent over Rows
635 x 5
495 x 15
405 x 25

Lat Pulldowns 5 x 20

One Arm Db Rows
160 2 x 20

That is DEFINITELY video worthy! Any chance y'all shot some?

[Derek Kendall]

That is DEFINITELY video worthy! Any chance y'all shot some?

Haha no dont really shoot assistance work. But i could def next time

[Derek Kendall]

Bench wed night 2/11

Bench 615 x 1 paused

Close Grip 545 x 3 paused

Military Press 455 x 5, 405 x 13

Pec Deck Flies 3 x 20

Incline Flies 3 x 20

[Altered Beast]

Haha no dont really shoot assistance work. But i could def next time

The weights you train with on the regular defy humanoid genetics! Your fans would eat it up I'm sure.

[Derek Kendall]

Just recently competed this past weekend in a bench only meet. I went 540, 579, and 617 for an 11 pound meet pr. After the Arnold time to get back and get on schedule and ditch the wraps and do a no wrap cycle again.

[Tbrat]

Just recently competed this past weekend in a bench only meet. I went 540, 579, and 617 for an 11 pound meet pr. After the Arnold time to get back and get on schedule and ditch the wraps and do a no wrap cycle again.

Bench game is ridiculous. Saw that squat on your IG, I guess it could have gone a lot worse than a hammy tweak, glad you're alright.

[Altered Beast]

Just recently competed this past weekend in a bench only meet. I went 540, 579, and 617 for an 11 pound meet pr. After the Arnold time to get back and get on schedule and ditch the wraps and do a no wrap cycle again.

600 Bench, one of my two career long goals in this sport!

[Derek Kendall]

Bench game is ridiculous. Saw that squat on your IG, I guess it could have gone a lot worse than a hammy tweak, glad you're alright.

Thanks man it was minor took a couple weeks off im fine now

[Nix0r]

Thanks man it was minor took a couple weeks off im fine now

Following up on this then... what's the next meet you have planned? Heading out for Boss of Bosses 2?

[BJ Whitehead]

Big Brother