Coming off a second-place end in his Males’s Open debut, Derek Lunsford has his sights set on knocking defending champion Hadi Choopan off his throne on the 2023 Mr. Olympia. The previous 212 Olympia winner (2021) boasts among the best physiques within the sport, notably with regards to his higher physique.
With simply six weeks till he takes the Olympia stage in Orlando, FL, the weekend of Nov. 3-5, Lunsford’s focus needs to be on one other stage if he desires to earn probably the most prestigious award in bodybuilding.
Based mostly on his chest and ab training vlog posted on Sept. 21, 2023, there’s little doubt Lunsford is bodily and mentally ready to tackle the problem of attempting to go from runner-up to champion within the span of a yr. The exercise begins across the three-minute mark.
Earlier than diving into his weightlifting routine, Lunsford consumed a serving of Evogen Diet EVP AQ Liquid Glycerol, a specialised pre-workout supplement designed to reinforce blood and muscle quantity. A brief stint on the treadmill set the stage for a six-part chest workout, adopted by a three-exercise ab finisher.
Plate-Loaded Incline Chest Press
After mixing a serving of Evogen Diet Amino Ok.E.M. (an intra-workout complement containing BCAAs and different amino acids) into his shaker bottle, Lunsford started his pec-building day with the plate-loaded incline chest press. He accomplished a warm-up set with a pair of 20.4-kilogram (45-pound) plates on all sides earlier than ramping up the depth by including an 11.3-kilogram (25-pound) plate to every facet.
Lunsford continued to extend the load on a set-by-set foundation, topping out at 81.6 kilograms (180 kilos) per facet for eight repetitions. He placed on a pair of elbow sleeves to supply an added layer of safety for his last set.
Incline Dumbbell Bench Press
Subsequent, Lunsford attacked his higher pecs on the incline dumbbell press. He began with 24-kilogram (52.9-pound) dumbbells and made certain to decrease the load slowly and methodically. Lunsford labored as much as a pair of 33-kilogram (72.7-pound) weights for 13 high-intensity reps.
“We twisted the elbows and wrists in in order that’s actually going to get that high contraction, that inside pec, that higher pec. It’s a really humbling train for me, to say the least,” Lunsford defined.
Low-to-Excessive Cable Flye
After blazing via some heavier dumbbells, Lunsford continued his chest exercise with a pair of cable-based workouts. First, he went with a low-to-high cable flye — an train that recruits the clavicular portion of the pecs. Lunsford used a supinated grip (palms upward), which helped him obtain fairly a noticeable pump.
Seated Cable Flye
Relatively than standing, Lunsford opted for seated cable flyes. He maintained an upright posture all through the train, ensuring to squeeze and contract his pecs on the high of the motion.
As fatigue set in, Lunsford went from full-range reps to partial reps on the finish of the set. Following a second set, he offered some perception into his mindset because the 2023 Olympia inches nearer.
“Six weeks out … that is the time to get after it and actually grind and keep centered. Some persons are not so drawn-in the best way I’m mentally. I feel it comes from my sports activities background, particularly wrestling,” Lunsford mentioned.
Plate-Loaded Dip Machine
Lunsford’s penultimate chest train of alternative was plate-loaded dips. Though the machine is commonly used to focus on triceps, the Indiana native took a distinct method to ensure he engaged his decrease pecs.
Relatively than dealing with inward, Lunsford confronted the alternative method so he might lean ahead and “grasp over” the load. He in contrast the motion to a mix of a decline press and a dip, emphasizing the significance of protecting your chest upright and remaining within the seat.
Smith Machine Bench Press
To wrap up the chest portion of his coaching, Lunsford accomplished a number of units of the Smith machine bench press. Not solely did he find yourself delivering 9 clear, high quality reps with 125 kilograms (275 kilos), however he additionally shared some motivational recommendation for his followers.
“Anyone needs to be the perfect on the planet,” Lunsford mentioned. “Should you’re gifted, you’re passionate, and also you’re prepared to do no matter it takes and God opens up doorways for you, the sky’s the restrict. Anyone may be nice at no matter it’s that they’re passionate at they usually’re prepared to place the work in.”
Weighted Decline Crunch
After pushing his pecs to the restrict, Lunsford started his ab coaching on a bench with a weighted decline crunch. He used a 20.4-kilogram (45-pound) plate for resistance.
Lunsford particularly highlighted that protecting the load on the high of his chest makes the train tougher than resting it on his abdomen. He additionally famous that he’s been performing this ab train since his faculty days.
Lunsford went with the traditional kneeling cable crunch as his second ab train. He maintained a impartial backbone as he contracted his core on each rep. Though he didn’t specify the load or reps, it was evident that Lunsford selected a reasonably difficult load.
Mendacity Leg Carry
The ultimate train Lunsford executed was a mendacity leg elevate. He returned to the Smith machine to work on this taxing motion, holding the barbell as he lowered his legs practically to parallel to the bottom earlier than elevating his ft towards the ceiling.
Derek Lunsford Olympia-Certain Chest and Ab Exercise
- Plate-Loaded Incline Chest Press
- Incline Dumbbell Chest Press
- Low-to-Excessive Cable Flye
- Seated Cable Flye
- Plate-Loaded Dip Machine
- Smith Machine Bench Press
- Weighted Decline Crunch
- Cable Crunch
- Mendacity Leg Carry
On the finish of his grueling exercise, Lunsford raised his shirt and had his cameraman present what seemed like a well-defined 10-pack. Nevertheless, the one quantity that issues is the place he locations when the 2023 Mr. Olympia takes place in November.
Featured Picture: Derek Lunsford / YouTube