Michael Der

Training at aspire has been great, had a solid training session at Aspire Health and Performance. Today was the first day back at powerlifting. The past 3 months I have focused more on athletic functional training with coach Andrew Locurto. Hoping for all kinds of gains in 2016!

Goals for 2016:

Squat - 440lbs
Bench Press - 285lbs
Deadlift - 551lbs

Check it out here:

https://www.youtube.com/watch?v=9q-boe2YcRg

New Year New Gym Music Courtesy of: The Passion HiFi - The Art of S

Haven't posted in a while, here is my last meet from the summer. Everything went great, I hit 2 PR's and the experience was awesome.

Check it out here:

https://www.youtube.com/watch?v=nAgqOgCH6ik

BCPA Provincial Championships 10lb PR on Squat and a 22lb PR on Deadlift. Missed my final bench attempt for a small 9lb PR. Goal for next year is to bring every thing up and really work o...

This is the video we have all been waiting for, it is the DAY! Meet DAY! Went very well this weekend and couldn't be any happier with the result. Definitely a fun experience! Enjoy the clips to my first powerlifting meet.

BCPA Winter Open Video:

https://www.youtube.com/watch?v=kwsW84L7lIk

First Powerlifting Meet - Winter Open The day came and went! Definitely an amazing experience. Here are the results! Hope you enjoy the video, there is no voice over. Just the clips :) Enjoy!

Yo! 1 week out, just going to take it easy this week and get a couple of training sessions in. Going to let the body recover and want to feel 100% going into Sunday. Here is last weeks training :)

https://www.youtube.com/watch?v=R4dkogTEpaU

Episode 7 - One Week Out Last week of training! Music Courtesy of: The Passion HiFi - Sleeping G Young MC - Bust a Move (Instrumental)

Hey guys! 2 weeks out and then it is go time. My right shoulder was feeling a little weird this week so I will give it some rest. Going to do some soft tissue work on it and see how it feels. My goal is to get at least 2 more bench press sessions in before the meet. I am also going to try and integrate more full body workouts consisting of the main 3 lifts. This weeks video outlines clips from last week. The next video will be my last week of training followed by a week off leading up to the meet. Looking forward to the competition!

Video here:

https://www.youtube.com/watch?v=uYD__3wQJFE

Episode 6 - Last Minute Gains Yo Guys! Only one more week of training and then a deload. This week went fairly well, my right shoulder is feeling a little off so I am going to give it a c...

All right! New video up with some more updates on how everything has been. The day is fast approaching and I am doing my best trying to manage school, training and life. Here ya go!

https://www.youtube.com/watch?v=VBSCkj5ltV0

Episode 5 - Game Day Approaches Hey guys, little bit of a training up date here for you. Overall happy with my workouts for the past week. I am definitely trying to up the volume and will c...

Training updates posted. Enjoy!

https://www.youtube.com/watch?v=ePyH2ZU-ZrQ

Episode 4 - Singlets and Deadlifts Music courtesy of: The Passion HiFi - Buried

New Vid Up! Starting to get busy with school so I haven't been posting as many videos as I would like. However I am going to try and post one a week. We are about 5 weeks out from the meet so the training needs to be kicked up a gear. On another note, I received my singlet in the mail from Inzer and I tried it on tonight for the first time. I have to say that it looks worse on me than I thought it would haha Anyways talk to you all later!

https://www.youtube.com/watch?v=r9uzR4DdLBg

Episode 3 - First Meet Updates Hey all! Here are some clips from last weeks training. It turned out to be a mediocre week for training. However, my lower body session mid week was awesome!...

Episode 2 has just been uploaded! Overall the training went okay this week, the lower back is feeling a little funky so I am taking today off and will probably just do some foam rolling and mobility work. Anyways, here is the video and thanks for watching!

https://www.youtube.com/watch?v=uazfS8QrjwI

Epidsode 2 - Road To My First Powerlifting Meet Here is the second instalment of this new video series! Some bench press and deadlift clips, hope you enjoy! Music Courtesy of: The Passion HiFi - Mo' Blues ...

Hey everybody! Hope the new year is going well, I am going to start a new video series called "Road To My First Powerlifting Meet". We are about 7 weeks from the day! Here is episode 1:

https://www.youtube.com/watch?v=cysOAY7kZJ0&list=UU6r_skEQtjnVdD9jar0KnjQ

Episode 1 - Road To My First Powerlifting Meet I will be starting a new video series featuring my training up to the meet. We are about 7 weeks out and the day is fast approaching! Hope you enjoy the vide...

Happy New Year! It is that time of the year where many of us set goals for the new year. In this video I talk about a few ways that can help you stay on track of your fitness goals. Hope you all enjoy the video! If you like the video give it a thumbs up and subscribe:
https://www.youtube.com/subscription_center?add_user=michaelder88

Video Here:
https://www.youtube.com/watch?v=v8QhHAvDAwE&list=UU6r_skEQtjnVdD9jar0KnjQ

How To Stick With Your New Year Resolution In this video I talk about how to stay on track with your new year resolutions and how to stay motivated! Happy New Year Everybody!

Just read this awesome article by Tony Gentilcore, some pretty cool warmup ideas!

http://www.t-nation.com/training/fix-your-knees-get-bigger-stronger

T Nation | Fix Your Knees, Get Bigger & Stronger If you're someone who routinely lifts heavy things, your knees have barked at you one time or another.