Lei's Big Huge Log

3/8/07
(sets x reps)

Front squat-
5 @ 115 warm up
3x5 @ 145

Bulg squat-
4x4 @ 40/hand

Speed deads-
3x4 @ 195

V-ups-
2xwhatever with medicine ball drops after.

Ab rollouts-
2x3-4

Dragon flags-
2x5
 
3/9/07
(sets x reps)

OH press-
5 @ 95 Warm up
4 @ 115
3x3 @ 145

Palms out chins-
6 @ BW
3x(6-7)+1 negative at the end @ BW +12

Bench-
3x8 @ 135

Clean high pulls-
4x5 @ 125

Neck work

Wall-leaning EZ curls-
3x8 @ 60

Palms in chin negatives-
3x1 @ bw, for up to 10 sec

Chest supported rear delt flies-
3x10 @ 10/hand (lol)
 
3/12/07
(sets x reps)
Workout 1
Back squat
2x5 @ 135
2 @ 185
2x1 @ 205
2x1 @ 215
3x3 @ 185

Deadlift-
3 @ 225
2 @ 275
1 @ 295

Good mornings
2x5 @ 95...I hate this movement.

Dragon flags
2x5+25 lb plate drops

Wourkout 2
Tire discuss throws-
2x6 each side
 
3/13/07
(sets x reps)
Workout 1
OH press-
5 @ 95
5 @ 115
3 @ 125
2x2 @ 135
2x1 @ 165
Failed attempts at 175
2x1 @ 170
3x5 @ 135

Palms out chins-
6 @ BW
2x6 @ BW+12 (with one negative at the end)
3x4 @ BW+25 (pinch grip with knees)

Decline bench-
3x5 @ 135
2x5 @ 155

Seated row with rope-
3x8 @ 100 explosive

Rear delt cable crossover scarecrow things-
4x8 @ 40/hand

Messing around with plyo pushups and plyo chins with friends

Workout 2
Ring dips
8 @ bw
10 @ BW

Trying to hold some positions
 
3/15/07
(sets x reps)

Back squat-
2x6 @ 115, then 135
3x8 @ 155

SL DL-
5 @ 115
5 @ 165
3x5 @ 215

HOLY **** I was tired.

Probably my lasagnia breakfast...*insert stupid Garfield joke here*
 
3/16/07
(sets x reps)

Narrowed grip (pinkies at rings) snatch-
5 @ 75
4x4 @ 95

Power clean & press-
3 @ 145
1, no press @ 165
3x2 @ 155

Bradford press-
3x6 @ 75

Incline bench-
3x8 @ 115 explosive

Clean/some hang high pull-
5x5 @ 115
 
3/19/07
(sets x reps)

Back squat-
2xwhatever @ 115 and 135 warm up
3x8 @ 155

Snatch grip deads-
2x5 @ 185
2x4 @ 185

Lying Leg Raises + Leg throws-
15+ @ BW, multiple angles, focusing on speed and power

Low cable pull-throughs-
2x10 @ 150

Ab cable pressdowns-
2x8 each side @ 80
 
3/20/07
(sets x reps)

Power clean-
A lot at 115, some hang, some press
3+1 press after each (PAE) @ 135
2+PAE @ 155
2x1 @ 165
1+Press @ 165
2x3 @ 155

Obviously I was doing a lot of sets, so I don't remember them all, as well as the rep number.

Power ring dips-
2x6+ or so @ BW

BO rows-
4x6 @ 135, trying to control the rep slowly, as well as pausing at the top. Very difficult. Some were off the blocks.

Blast strap push-ups-
3x12+ @ bw
4 or 5 @ bw+ 25 plate on back




It's been brought to my attention that some refer to "off the blocks" as elevating the weight. In my case, I refer to it as elevating myself.
 
3/23/07

(sets x reps)

Power snatch-
3 @ 75
3 @ 95
Failed attempts at 115
3 @ 95
3 @ 105

Jerks-
1 Power clean, 3 jerks @ 135
1 PC, 3x3 @ 155

Palms out chins-
5x5 @ BW+20

Barbell pullover-
8 @ 30
2x6 @ 50

Two-handed pinch grip plate curls-
3x8 @ 50 (Two 25 plates)

Neck work-
2x10 @ 20 for three planes of movement. I know I said I was going to do neck bridges, but...eh.
 
haha

you should try competing in powerlifting, you're what-19? The competition I did today was 14-19 year olds...whats your weight and how much can you do max squat, bench and dead? Because looking at your numbers, you look like you could handle yourself pretty well.
 
Well I'm only 18, my max squat is like 205 or 210 absolutely ATG, max dead is about 300, but my max bench is really weak (I don't train it, I'm kinda ****ed up) and is only at 155-165.
 
I'm back biooootch

4/9/07
(sets x reps)

ME lower, kind of

Box power squat to parallel-
5 @ 135
2 @ 185
2x2 @ 205 failed on the last rep...and DROPPED THE BAR ON THE BENCH. I felt like such an idiot for bending the new bars that I have come to love. Now there's one good bar, and the rest are gripless.
6 or 5x2 @ 195

I can't shake the feeling that sitting and sleeping for 15+ days has made me slightly weaker. The flu probably didn't help much either.

Deads-
2 @ 185
2 @ 235
1 @ 285
2 or 3 failed attempts at 305...had the bar up about 3 inches before I lost it.

Good Mornings-
2x5 @ 95
3x5 @ 115

Duration: 2 ****ing hours
 
4/10/07
OH press-
5 @ 95
2x4 @ 115, 125, 135, 155
Failed attempts at 165
2x2 @ 155
Failed attempts at 165

Chins-
5 or 6. Felt strained after what I assume was the pulling yesterday.

High pulls-
5 or 6 x 5 or 6 @ 115

Bradford press-
3x6-8 @ 75

Close grip bench-
3x10 @ 115

Reverse curls (straight bar)-
3x6 @ 60

Single arm barbell curls-
2x10 @ <40...whatever this little bar weighs. Probably 20 or 25.

Total duration: ~1:30
 
4/11/07

(sets x reps)

Front squat-
2x5 or 6 @ 115
4x5 @ 135

SLDL and some reps of RDL's for kicks-
5 or 6 @ 135
4x5 @ 185

Duration- 35 minutes
 
4/16/07

(sets x reps)

Wide (wider than I've ever been) Power Box Squat-
2x5 or 6 @ 115 and 135
2x3 @ 165 (failed last reps because I started pausing at the bottom...couldn't get back up)
3x2 @ 135 (with pause)

Deads-
5 @ 135
3 @ 225
2x1 @ 275

GM's-
4x5 @ 95

Duration- 1 hour, 35 minutes
 
4/17/07

(sets x reps)

OH press-
5 @ 95
5x3 @ 135 fast

Single arm non-bench supported db rows, fast-
A few at 50
2x5 @ 60
4x5 @ 70

Incline bb bench-
4x5 @ 115 explosive

Duration- 45 min

Drove home real fast,

Ring dips-
3x <6 @ BW

Iron Cross attempts

Ring push-ups-
2x8 @ BW

Duration... a while. But you all benefit from my distraction with new pictures (lol):
 
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I usually see good definition in my back, but I guess I'm either too fat or the light angles are wrong. Probably both.

4/18/07
(sets x reps)

Front Squat-
5 @ 115
3 @ 135
2x3 @ 165
2x1 @ 185

RDL's-
5 @ 185
4x3-5 @ 265

Bulg squats-
3x6 @ 40/hand

Total duration- 1 hour 35 minutes
 
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