2022 Mr. Olympia runner-up Derek Lunsford has his sights set on changing into the 18th man to win the title on the 2023 Olympia Weekend in Orlando, FL on Nov. 2-5, 2023. The previous NPC USA winner (2017) and 212 Olympia champion (2021) must be his all-time finest if he needs to win the world championship of his sport.
Lunsford has been retaining his followers updated on his progress main as much as that contest on social media, together with coaching movies just like the one he launched documenting a shoulder workout at MI40 Health club in Tampa, FL simply 11 weeks earlier than the large present. The video under was shared on his YouTube channel on Aug. 21, 2023.
Machine Lateral Increase
Lunsford started the session with machine lateral raises to give attention to his aspect delts. He’s already lean sufficient you could see the muscular tissues working as he lifted the handles of the machine. The load he was working with wasn’t proven, however he seemed to be in full management all through his units.
He would often carry out poses between units to investigate his physique and put together for the a number of rounds of posing he’ll need to do on stage on the contest. He gave the followers additional particulars about his coaching at this stage of his prep.
“I like to coach six days in a row, take the seventh day without work,” he stated. “Often within the offseason, I’ll take two days relaxation however, just about between right here and the Olympia, six days every week. As we speak’s day 5. Shoulders immediately. Yesterday I did legs.”
The digicam briefly confirmed the pin set on the load stack at 190 kilos (86.2 kilograms), which Lunsford performs for 12 reps on his third set. He finally pinned the complete stack of 250 kilos (113.4 kilograms) and labored a remaining set to failure plus a number of partial reps, which he counted as 15 complete reps. After 5 complete units, he moved on to the subsequent train.
Standing Dumbbell Lateral Increase
The second motion was one other lateral raise, this time utilizing a free weight model with traditional standing dumbbell laterals. 5 complete units have been proven on digicam, with the third set proven in its entirety for 12 reps. His fourth set was for 12 full vary reps plus partials, and he confirmed the digicam that the fitness center’s 33-kilogram dumbbells he used are equal to 72.7 kilos, indicating that he’s feeling sturdy at this part of his prep.
“Not my finest ever, however it’s nonetheless over 70 kilos.”
Lunsford then completed with a back-off set utilizing 28 kilograms (61.7 kilos), so he might higher management the load, earlier than transferring on.
Seated Smith Machine Press
With two lateral delt-focused actions accomplished, Lunsford targeted on the entrance delts with seated overhead presses on a Smith machine. Lunsford used a reasonably broad grip and lowered the bar to about chin-height earlier than urgent it up. He would additionally cease in need of lockout to maintain pressure on the working muscular tissues. He had elbows sleeves on, as nicely.
Lunsford started with one 45-pound plate per aspect, then went as much as two. He would ultimately add a 25-pound plate per aspect for a 3rd set with a spotter offering help on the finish. He would take away these 25s for 2 further units, retaining together with his coaching philosophy of utilizing back-down units.
“I love to do back-off units periodically in my coaching … you do a few warm-up units, do a prime set or two, after which that final set. Do another set however again it down and attempt to get higher management and get as many reps as you’ll be able to … So as a substitute of, ‘Nicely, I received 15 reps. May not have been managed, however I nonetheless received 15 reps, let me go heavier,’ Really, let’s get higher time below pressure. Let’s get higher management of the load. Let’s get a number of extra reps which can be clear. What’s that gonna do? That’s going to stimulate the muscle extra and forestall damage. Smarter.”
Lunsford’s subsequent train was an isolation motion with a twist. He would carry out three units of entrance raises together with his palms going through one another, adopted by three extra units together with his palms going through down. He advised the digicam that every set can be carried out for 10 to 12 reps. Nevertheless, he would preserve the remaining to not more than 40 seconds between every set. He saved much more time by working each shoulders concurrently.
The bodybuilder then shifted focus to his rear delts, starting with a reverse pec-deck. The previous Olympia 212 champion would use the horizontal handles for a palms-down grip, and the digicam panned over to Lunsford’s aspect, the place you may see the rear delts working. Not all units have been proven, however he later stated he did three units in complete.
Rear Lateral Increase
Following that train, Lunsford opted for a free weight motion. He sat on the tip of a bench with dumbbells in his palms and carried out bent-over lateral raises to focus on the rear delts once more. He progressed to doing units standing, together with his torso bent at a 45-degree angle. Just like the entrance raises, he intentionally modified his hand place with the 2 rear delt actions — having his palms going through down in the course of the reverse pec-deck and going through his palms along with the bent-over lateral raises. He defined why these particulars matter.
“Switching up the hand positioning goes that will help you goal a little bit bit totally different portion of the delts.”
Cable Lateral Increase and Cable Upright Row
Lunsford felt the necessity to goal the aspect delts one final time. So, he went to a seated cable row station with two cables and carried out a singular cable lateral elevate variation. He lied again on the pad and pulled the cable handles out to his sides, as if he was doing a standing lateral elevate. He carried out one set on this method, adopted by the ultimate train of the day — three units of a cable upright row in the identical reclined place on the seated row bench.
3D Shoulder Exercise
If you wish to give Lunsford’s type of coaching a attempt for your self, you’ll be able to comply with the pattern exercise under.
- Machine Lateral Increase — 5 x 12-15
- Standing Dumbbell Lateral Increase — 5 x 12-15 (Remaining set with diminished weight)
- Seated Smith Machine Press — 5 x 10-12 (Remaining set with diminished weight)
- Entrance Increase — 6 x 10-12 (30-40 seconds relaxation, 3 units palms-in/3 units palms-down)
- Reverse Pec-Deck — 3 x 10-12 (Palms-down)
- Rear Lateral Increase — 3 x 10-12 (Palms-in)
- Cable Lateral Increase — 1 x 12
- Cable Upright Row — 3 x 10-12
Lunsford completed one spot behind champion Hadi Choopan on the 2022 Mr. Olympia in Las Vegas, NV. He’ll look to take that remaining step towards the distinguished Sandow trophy and Olympia title in November.
If he’s capable of defeat Choopan, in addition to fellow prime contenders together with Nick Walker, Samson Dauda, and former champions Brandon Curry (2019 Mr. Olympia) and Mamdouh “Big Ramy” Elssbiay (2020-2021 Mr. Olympia), then Lunsford would be the first man in historical past to have gained the Olympia in two totally different divisions — the 212 and Males’s Open. That is an thrilling time for Lunsford, on and off the stage, as a result of he not too long ago revealed that he and his spouse expect their first little one collectively.
Featured Picture: Derek Lunsford / YouTube