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Lei's Big Huge Log
- Thread starter LeiYunFat
- Start date
2/13/07
(sets x reps)
Power cleans, hang cleans, and OH presses- 95 lb warm up
Power snatch-
3x3 @ 95
2x2 @ 105
OH press-
6 @ 105 warm up
3x2 @ 145
Power clean-
2x4 @ 145
2x2 @ 155
2x1 @ 155
Single arm DB snatch+press-
3x3 @ 60/hand
Some sets here and there with some buddies in the gym, just messing around.
Later in the night:
Inverted hangs, hanging dragon flags, L-sit leg lifts
(sets x reps)
Power cleans, hang cleans, and OH presses- 95 lb warm up
Power snatch-
3x3 @ 95
2x2 @ 105
OH press-
6 @ 105 warm up
3x2 @ 145
Power clean-
2x4 @ 145
2x2 @ 155
2x1 @ 155
Single arm DB snatch+press-
3x3 @ 60/hand
Some sets here and there with some buddies in the gym, just messing around.
Later in the night:
Inverted hangs, hanging dragon flags, L-sit leg lifts
Last edited:
2/23/07
(sets x reps)
Power snatch-
5 @ 75 Warm up
3 @ 95
2 @ 105
2 @ 105 sloppy
2x4 @ 95
Power cleans-
3+press after each rep @ 135
2+press after each @ 155
3+2 press @ 155
1+1 press @ 155
5+press after rep @ 135
3x3 @ 145 with some pressing
BO rows-
4x6+ @ 135
Skull crushers-
8 @ 50
2x8 @ 60
Close-grip bench-
8 @ 95 fast
Clean high pulls-
2x5 @ 135
Single arm barbell curls-
2x8 @ bar weight (probably 20. These are the only ones with a knulled center. Not olympic)
Palms in negatives-
2x3 slow
(sets x reps)
Power snatch-
5 @ 75 Warm up
3 @ 95
2 @ 105
2 @ 105 sloppy
2x4 @ 95
Power cleans-
3+press after each rep @ 135
2+press after each @ 155
3+2 press @ 155
1+1 press @ 155
5+press after rep @ 135
3x3 @ 145 with some pressing
BO rows-
4x6+ @ 135
Skull crushers-
8 @ 50
2x8 @ 60
Close-grip bench-
8 @ 95 fast
Clean high pulls-
2x5 @ 135
Single arm barbell curls-
2x8 @ bar weight (probably 20. These are the only ones with a knulled center. Not olympic)
Palms in negatives-
2x3 slow
2/26/07
Today, after little diliberation, I've decided to run a 2-a-day workout, starting tomorrow. I just feel like it's the right thing to do, because I can do more in my training. The lifting is good, but it's not enough. I can do more. I should do more. I believe if I go through with a well-timed second workout, I can see many positive carryovers into my life, primarily in keeping myself from coming home in a starved state, eating a huge meal, and crashing for several hours soon after...but...nothing really that specific. I guess I'm going to see faster gains and better all around ability when I go through with this.
The first morning workout will consist of weightlifting, like you've been seeing, but in the second, I will include mobility, technique, and everything else exercises. These will include, but are not limited to, bag work, stairs, sprints, wide-outs, jump rope, sledgehammer stuff, form work, neck bridges, weird floor breakdance/gymnast type crap, plyometrics, and discuss-tire throws.
If you have anymore exercises feel free to post them. I have access to a punching bag, yard working tools, rope, and...a lot of other stuff. Just shoot your ideas at me and I'll see if I can think of a way to make it work.
I also wanted to tell you all about this so I won't loose steam after the heat of the moment is over, and I go back to being a lethargic asshole. The asshole part I'm okay with, it's the lethargic part that's ruining a lot of my time. After all, posting things in a public place, as well as keeping a record for yourself, is a huge motivator and what not.
Okay, so here we go. Any ideas on how to split these things? Tomorrow is leg day in the weight room...I wonder what exercises I should choose for workout 2?
Today, after little diliberation, I've decided to run a 2-a-day workout, starting tomorrow. I just feel like it's the right thing to do, because I can do more in my training. The lifting is good, but it's not enough. I can do more. I should do more. I believe if I go through with a well-timed second workout, I can see many positive carryovers into my life, primarily in keeping myself from coming home in a starved state, eating a huge meal, and crashing for several hours soon after...but...nothing really that specific. I guess I'm going to see faster gains and better all around ability when I go through with this.
The first morning workout will consist of weightlifting, like you've been seeing, but in the second, I will include mobility, technique, and everything else exercises. These will include, but are not limited to, bag work, stairs, sprints, wide-outs, jump rope, sledgehammer stuff, form work, neck bridges, weird floor breakdance/gymnast type crap, plyometrics, and discuss-tire throws.
If you have anymore exercises feel free to post them. I have access to a punching bag, yard working tools, rope, and...a lot of other stuff. Just shoot your ideas at me and I'll see if I can think of a way to make it work.
I also wanted to tell you all about this so I won't loose steam after the heat of the moment is over, and I go back to being a lethargic asshole. The asshole part I'm okay with, it's the lethargic part that's ruining a lot of my time. After all, posting things in a public place, as well as keeping a record for yourself, is a huge motivator and what not.
Okay, so here we go. Any ideas on how to split these things? Tomorrow is leg day in the weight room...I wonder what exercises I should choose for workout 2?
2/26/07
(sets x reps)
Workout 1:
Back Squat-
6 @ 135
4 @ 135
1 @ 205
1 @ 205
2 @ 195
1 @ 195
Straight legged deads off blocks-
8 @ 135
5 @ 185
2 @ 235
2 @ 235
Tried some Reverse hypers off bench. Wasn't having any of that weak ****, so I did some
Cable pull-throughs-
3x10 @ 150 (this cross cable machine is lame. Only goes up to 150/side)
Workout 2:
Plyo Step/jump-ups
3x4 @ ~bodyweight/leg
Wide outs-
A bunch just to try the movement out
2x20 as fast as possible
Tire-discuss throws against wall-
3x6 each arm, focusing on power of throw, rotation, technique.
My right knee feels like it's going to blow pretty soon. I should probably take a look at my squat form, I don't think it's what it should be.
(sets x reps)
Workout 1:
Back Squat-
6 @ 135
4 @ 135
1 @ 205
1 @ 205
2 @ 195
1 @ 195
Straight legged deads off blocks-
8 @ 135
5 @ 185
2 @ 235
2 @ 235
Tried some Reverse hypers off bench. Wasn't having any of that weak ****, so I did some
Cable pull-throughs-
3x10 @ 150 (this cross cable machine is lame. Only goes up to 150/side)
Workout 2:
Plyo Step/jump-ups
3x4 @ ~bodyweight/leg
Wide outs-
A bunch just to try the movement out
2x20 as fast as possible
Tire-discuss throws against wall-
3x6 each arm, focusing on power of throw, rotation, technique.
My right knee feels like it's going to blow pretty soon. I should probably take a look at my squat form, I don't think it's what it should be.
2/27/07
(sets x reps)
Workout 1:
OH press-
6 @ 95
4 @ 115
5x3 @ 135
Incline Bench-
3x8 @ 135
Palms-out chins-
7 @ bw
2 @ bw+35
3 @ bw+25
3 @ bw+25
Lever press (one end of bar is put in a corner, other side is loaded up. Basically a bar attached at a fulcrum)-
2x8 @ 90+whatever the bar weighs after being put at an angle. ~60sin(45 lbs converted into N) at the top, ~45sin(45lbs converted to N)
Or something.
Workout 2
Pretending some earth breaker was a guandao...drilling.
Sledgehammer swings (restricted by area. Couldn't find someplace around my yard where I could swing the sledge on a tire and not mess anything up) I ended up doing like 16 swings. Oh well.
(sets x reps)
Workout 1:
OH press-
6 @ 95
4 @ 115
5x3 @ 135
Incline Bench-
3x8 @ 135
Palms-out chins-
7 @ bw
2 @ bw+35
3 @ bw+25
3 @ bw+25
Lever press (one end of bar is put in a corner, other side is loaded up. Basically a bar attached at a fulcrum)-
2x8 @ 90+whatever the bar weighs after being put at an angle. ~60sin(45 lbs converted into N) at the top, ~45sin(45lbs converted to N)
Or something.
Workout 2
Pretending some earth breaker was a guandao...drilling.
Sledgehammer swings (restricted by area. Couldn't find someplace around my yard where I could swing the sledge on a tire and not mess anything up) I ended up doing like 16 swings. Oh well.
2/28/07
Today was an off day, but after reading and thinking, I think I am going to discontinue the current squat program I'm on. I'm just a beginner, having a powerlifting thing all worked out for me really isn't/hasn't done much. I think I'm much better off working at around 80% for higher reps for now...well, with SOME periodization. I'll probably do a month cycle at a time or so of 3x8, 5x5, and 5x3-2. I'll probably go back to DeFranco's WfSB soon...
As you can see, I've seen my largest pound increases when I would hit heavy singles and doubles every workout, followed by some lighter work. The only problem was that during that time period, I was pretty damn drained all the time. I think it might have been a combonation of my sleep habits at the time, and my lack of a good diet, due to school. Since that was last semester and I've got a new eating/sleeping routine this semester, I might just be able to pull off a heavy/light everyday workout again.
I don't know. I'd like to talk to you bout this, Evo. What do you think?
bold=edit
Today was an off day, but after reading and thinking, I think I am going to discontinue the current squat program I'm on. I'm just a beginner, having a powerlifting thing all worked out for me really isn't/hasn't done much. I think I'm much better off working at around 80% for higher reps for now...well, with SOME periodization. I'll probably do a month cycle at a time or so of 3x8, 5x5, and 5x3-2. I'll probably go back to DeFranco's WfSB soon...
As you can see, I've seen my largest pound increases when I would hit heavy singles and doubles every workout, followed by some lighter work. The only problem was that during that time period, I was pretty damn drained all the time. I think it might have been a combonation of my sleep habits at the time, and my lack of a good diet, due to school. Since that was last semester and I've got a new eating/sleeping routine this semester, I might just be able to pull off a heavy/light everyday workout again.
I don't know. I'd like to talk to you bout this, Evo. What do you think?
bold=edit
Last edited:
3/1/07
(sets x reps)
Workout 1:
Front squat-
6 @ 115
4 @ 135
2 @ 165
1 @ 175
2 @ 175
1 @ 185
2x3 @ 165
Bulg squat-
3x5 @ 40/hand
Speed deads-
4 @ 175
3x4 @ 205
High cable side bends-
2x8 @ whatever
Workout 2:
Bag work
Tire discuss throws. All kinds of different ways, focusing on power generation.
Bag work
I was going to do some squat thrusts, but my dog wouldn't leave me the hell alone.
In reference to the front squats...maybe the powerlifting did something, after all. Or, maybe it's just cause I'm a beginner at most leg movements, so as long as I keep doing them, I'll go up. Or, maybe I don't know **** about what's happening.
(sets x reps)
Workout 1:
Front squat-
6 @ 115
4 @ 135
2 @ 165
1 @ 175
2 @ 175
1 @ 185
2x3 @ 165
Bulg squat-
3x5 @ 40/hand
Speed deads-
4 @ 175
3x4 @ 205
High cable side bends-
2x8 @ whatever
Workout 2:
Bag work
Tire discuss throws. All kinds of different ways, focusing on power generation.
Bag work
I was going to do some squat thrusts, but my dog wouldn't leave me the hell alone.
In reference to the front squats...maybe the powerlifting did something, after all. Or, maybe it's just cause I'm a beginner at most leg movements, so as long as I keep doing them, I'll go up. Or, maybe I don't know **** about what's happening.
3/2/07
(sets x reps)
Workout 1...actually that's the only workout I'm going to do.
Hang cleans + press-
5 @ 115
Power snatch-
3 @ 75
3 @ 95
2 @ 105
1 @ 115
Power cleans+press-
3 @ 145
2 @ 165
1 @ 175 New press record
1 @ 185 no press, new clean record
2x3 @ 145
Palms out chins-
5 @ bw
6 @ bw+12 and negative at end
5 @ same
Single arm db snatch+ press-
5 @ 50/arm
3 @ 55/hand
New cleaning technique=ownage. The bar used to be too close to my shins.
(sets x reps)
Workout 1...actually that's the only workout I'm going to do.
Hang cleans + press-
5 @ 115
Power snatch-
3 @ 75
3 @ 95
2 @ 105
1 @ 115
Power cleans+press-
3 @ 145
2 @ 165
1 @ 175 New press record
1 @ 185 no press, new clean record
2x3 @ 145
Palms out chins-
5 @ bw
6 @ bw+12 and negative at end
5 @ same
Single arm db snatch+ press-
5 @ 50/arm
3 @ 55/hand
New cleaning technique=ownage. The bar used to be too close to my shins.
3/07/07
(sets x reps)
Power clean-
After warming up
3+1 press after each rep @ 165
2+1 press after each rep @ 165
3x3 +1 press at each rep @ 145
BO Row-
2x5 @ 145
2x8 @ 145
Incline bench-
3x8 @ 115 explosive
Seated cable face pulls-
3x8 @ 75
Close grip bench-
3x8 @ 115
Reverse curls on EZ-
8 @ 70?
10 @ 70?
I don't think there's going to be a second workout today. This week has been academic hell.
(sets x reps)
Power clean-
After warming up
3+1 press after each rep @ 165
2+1 press after each rep @ 165
3x3 +1 press at each rep @ 145
BO Row-
2x5 @ 145
2x8 @ 145
Incline bench-
3x8 @ 115 explosive
Seated cable face pulls-
3x8 @ 75
Close grip bench-
3x8 @ 115
Reverse curls on EZ-
8 @ 70?
10 @ 70?
I don't think there's going to be a second workout today. This week has been academic hell.