Lei's Big Huge Log

Yeah, my neighbors gawk and stare like "WTF?!" ...But they'd do the same if I let them see half the stuff I do for fun.

I got the tire from some tire place...my town is big on agriculture so there are a lot of tractors and therefore tractor tires at most of the tire places around here. I called up some of the more commercial places, and they weren't open to me coming to pick up their junk tires, so I went to a privately owned shop...they were happy to turn them over to me.

I'll get some pics up this Friday or something-- that's my GPP day.

9/10/07

ME Lower

Deadlifts-
5 @ 135
5 @ 225
1 @ 275
0 @ 325
1 @ 325
0 @ 335
0 @ 330

Pin back squats from the bottom of full squat-
5 @ 135
3x3-4 @ 165

Good morns-
5x5 @ 115

Back squat-
15 @ 135 (tried the 20 rep thing, gave up around 15. In retrospect, 135 is not even my 10 RM)

Snatch grip DL-
3x3 @ 185

Back squat-
20 @ 135 (got the 20 reps, probably at my 15-20 RM. Next time I'll go closer to 165 or something)

Single leg ham curl-
3x10 @ 30

Duration- 1 hour 20 min


20 rep squats with the amount of motivation/focus/willpower I had will get me killed if I try my real 10 RM.
 
Thats a hard Post Chain work out i'll bet your back feels pretty ripped up the next day. Your a lifeguard right? I posted a little narrative in ma journal have a read.

Also do you do all your work at home or some at a gym
?
 
NBS 4life said:
Thats a hard Post Chain work out i'll bet your back feels pretty ripped up the next day. Your a lifeguard right? I posted a little narrative in ma journal have a read.

Also do you do all your work at home or some at a gym
?
Click to expand...

I just finished your story, that's pretty inspiring. I'm a pool lifeguard so I don't even come close when it comes to the amount of training for an ocean guard.

My back feels fine...the volume gets really easy after a while. The hardest part is getting up in the morning, when you're at your stiffest. A little DOMS in my legs, but nothing that would hold me back from anything.

I do most of my real work at a gym. I have home stuff but that's for GPP day/when the gym is closed.

9/11/07

ME Upper

Med ball throwing warm up, front raises, etc

OH press-
3 @ 115
3 @ 135
3 @ 145
2 @ 155
1 @ 165
1 @ 170
0 @ 175

BO row-
5x5 @ 155

Incline bench-
5x5 @ 135

Bradford press-
2x6+ @ 75

Pronated grip chins-
2x6+ @ BW+12
Two hand concentric, one hand eccentric @ BW..not many. THis was pretty tough, I only tested out a few reps
5 @ BW+15

Ring dips-
2x8 @ BW
<6 @ BW

Ring inverted row-
3x8 @ BW

Leaning against the wall db curls-
2x8 @ 30/arm

Duration: 1 hour 10 min
 
Last edited:
9/13/07

DE Lower

<16" Speed Box squat-
3x3 @ 135
12x2 @ 165

Good morns-
5x5 @ 115

Front squats, bar on ground (so 1 pc, front squat set)-
2 @ 135
4x5 @ 155

SLDL/RDL off blocks-
8 @ 135
2x8 @ 165

Bulg Squat-
3x8 @ 35/leg

Ab rollouts-
2x<5 Full extension from standing position

Single leg ham curls-
2x10? 3x10? @ 30 Whatever.

Duration- 1 hour 20 min
 
9/14/07

DE Upper

OH speed press-
2x2 @ 115
10x2 @ 135...was feeling good. Got some good speed.

Power cleans-
5@135
3x3 @ 155

Weighted pronated grip chins-
5-8 @ BW+12
4x5 @ BW+25

Plyo pushups-
a bunch of different variations for 5 sets.

Ring rows-
3x8 @ BW

SA DB snatch-
2x5 @ 60
10 @ 60

Straight bar skull crushers-
2x10 @ 50

Straight bar curls-
3x10 @ 50

Shrugs-
3x10 @ 185

Cable tri rope extension-
2x10 @ whatever

Cable rope abs-
2xwhatever @ whatever

Duration- 1 hour 20 min
 
9/18/07

ME Lower

Low Box squat-
5 @ 135
5 @ 165
3 @ 185
3x3 @ 195

RDL from box-
2x5 @ 185
3x5 @ 215

Full back squat-
5x5 @ 185

Good morns-
2x8 @ 115

Walking lunges forward and backward-
2xwhatever @ 40

Standing cable abs-
2xwhatever @ whatever

Duration- 1 hour 30 minutes

Ridiculous. Only good thing aboutt his session was doing the triples with heavier weight instead of singles.

Pace was slow, volume ended up being too low.
 
9/19/07

ME Upper

OH press-
2x5 @ 115
4 @ 135
2 @ 155
3x1 @ 165

BO row-
5x5 @ 165 various grips

OH seated rack lockouts from face level-
5 @ 95
4x5 @ 115

Pronated grip chins-
3x8 @ BW

Incline BB press-
3x8 @ 135

SA DB self supported row-
3x8 @ 70

SA Lever press-
3x8 @ 60

Seated calbe row-
2x10 @ 100

Cable Tricep pushdown with rope-
3x12 @ whatever

Duration-
1 hour 20 minutes

pace was still too slow, not intense at all.
 
9/24/07

ME Lower

Deads-
5 @ 135
5 @ 225
2x2 @ 295
1 @ 325
1 @ 345
1 @ 355 <--- PR

Full back squat-
2x5 @ 165
3x5 @ 185

Good morns-
5x5 @ 115

Pistol squats-
2x8 @ BW/leg

RDL/SLDL off blocks-
3x8 @ 165

Single leg ham curl-
3x10 @ whatever

Duration- 2 damn hours

Although it did take more the larger half of an hour to work up to my max. Had to get in the zone. Still, that's not really an excuse because I didn't really do all that much after I was done maxin.
 
damn, you can do pistols? I always fall backward. Not sure what it is, but I think my long femurs puts me to far back, and I don't have enough ankle rom to make up for it :(
 
don't think it's balance. I can't lean forward enough to balance the weight so it doesn't shift backward.

and why would barefoot help? I always workout in my socks, gym doesn't allow barefoot :p
I think I'm gonna try it holding a weight infront of me to get more counterweight.
 
9/25/07

ME Upper

OH press-
6 @ 95
5 @ 105
5 @ 135
3 @ 155
1 @ 165

left wrist is messed up. Didn't keep going after this.

Clean high pulls-
5x5 @ 165

Incline bb bench-
6 @ 135
3x6 @ 155

Pronated grip chins-
3x6-8 @ BW

Ring dips-
3x4-6 @ BW

Straight bar curls-
3x10-12 @ 50

Cable tri rope extension-
3x10 @ whatever

Shrugs-
3x12 @ 165

Duration- 1 hour 20 minutes

BJJ tonight
 
I SUCK AT BJJ

Been at this **** for a month or so...

I ****ing suck. This **** pisses me off so much...Can't wait to start getting this **** so I can enact phase two of my master plan.
 
Damn 165 OH o_O

Don't worry about it, you have time for phase 2. You got this man, you're doing great. Your workouts and numbers are looking awesome. Where are you getting the workouts from?
 
Thanks dude...I guess I expected that picking up grappling would come naturally, but it's been a struggle. I'm getting better, but I'm nowhere close to good. All I have going for me is my strength and explosiveness.

I made up my own workouts with the advice of goergen and evo. Basically, I start with a few working sets of whatever it is that day, and fill in the rest with a lot of volume. I have a template on an earlier page.

LeiYunFat said:
I'm setting my **** up like this:

Monday- ME lower
Tuesday- ME upper
Wednesday- DE lower
Thursday- DE upper
Friday- Sledgeing, throwing, oly, sprinting, jumping/hopping, or whatever I feel like working again, be it another upper or lower day.

Pretty vauge and general now, but as this progresses, I'd like to know what you all think.
Click to expand...

This was a month ago and it's been great so far. I probably overdid it in the first three or four weeks, which led me to take some time off last week. I'm back at it, but Friday training probably isn't going to happen much. If anything, I might switch all that to a weekend thing, and maybe start taking wednesdays off...what do you think?
 
Yeah, no split jerking :p
 
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