Lei's Big Huge Log

4/20/07

(sets x reps)

Power snatch-
2x5 @ 75
3x3-5 @ 95

Power clean-
hang cleans and a couple of presses...2 presses and like...I don't know, 8 cleans @ 115
3x2 C&P @ 135
3 C&P @ 155
Failed attempts at 165
2 @ 155
A bunch of failed attempts at some low weight, followed by a period of me trying to regain focus and establish "no mind"
1 @ 165 very easy
0 @ 175

Bench press-
3x8 @ 135

Duration- 1 hour 15 minutes

Drive home real fast

Ring work-
Iron crosses, dips, inverted pulling, pull ups, inverted hangs
 
How the hell am I going to bring my deadlift and squat up?

My current dl max is 300
Current full squat (narrow stance) is 205-ish

Some say that to dl more, you have to dl less often. As you can see, I train in dl variations atleast twice a week. I also do posterior chain work just about every single workout. My main sticking points are getting the weight of the ground or lifting the weight near the ground.

My squat is just weak as hell. I've been incorporating power squatting to help with my hips, I don't know how that will turn out. At this point, I know I don't require anything fancy. What's worked for you guys? What do you think might work for me? I've been keeping track of pretty much every workout session since a few months ago. Do you see any trends that I may be missing?
 
LeiYunFat said:
How the hell am I going to bring my deadlift and squat up?

My current dl max is 300
Current full squat (narrow stance) is 205-ish

Some say that to dl more, you have to dl less often. As you can see, I train in dl variations atleast twice a week. I also do posterior chain work just about every single workout. My main sticking points are getting the weight of the ground or lifting the weight near the ground.

My squat is just weak as hell. I've been incorporating power squatting to help with my hips, I don't know how that will turn out. At this point, I know I don't require anything fancy. What's worked for you guys? What do you think might work for me? I've been keeping track of pretty much every workout session since a few months ago. Do you see any trends that I may be missing?
Click to expand...

Variation is the key (I know you know). We deadlift not that often AT ALL. We don't even deadlift probably 5 times in a month. We do other things that strengthen the muscles. I don't know what equipment you have, but I'll list some things we do that help...

-Elastic band pull throughs
-CHG/hyperextensions
-Reverse hyper
-chains

Squat...same thing with DLs, variation exercises...

-box squats
-chains!!! I'll keep saying chains, they kick ass
-speed squats 50/55% no contrast
-reverse elastic band squats

I'm starting up puting my log back on WF. You should check it out to see what exercises my PL has us doing. I haven't read your log that much, but when I get the chance I'll try to look it over some more. What are your most recent stats?

BTW, what we do works. At the comp I deadlifted 265 (definitley could have gotten 280+) and squated 205 (could have gotten maybe 220-225...at least 215) but since it was my first comp I wanted to go 9 for 9.
 
hmmm...well I have no way of doing any band or chain work. I also can't do reverse hypers or GHR's effectively, which is why I do GM's and RDL/SL DL variations.

I was thinking that my volume might be too high for how much I work my PC in any given week, I'll compare it to your log and take a look...because at the moment I work my "deadlift muslces" every single workout about 4 times a week.
 
4/23/07

(sets x reps)

Full back squat
Many @ 115
5 @ 135
5 @ 155
5 @ 165
3 @ 185
0 @ 205

Standing calf raises off bumper plate-
2x8 @ 135

Good Mornings-
2x5 @ 95
3 or 4x5 @ 115

Standing ab work
 
The basics of what we do, is bench Monday and Thursday, and squats Tuesday and Friday. Deadlift muscles all 4 days? Seems like too much.

What are your stats?
 
Height: 5'10"-5'11"
Weight: 165 ish
Max dead: 300
Max squat: 215? It doesn't matter, I haven't been able to hit it since
Max power clean: 185
I hardly ever bench, due to injuries, so I OH press instead.

Max OH press- 170 or 175

I agree about the frequency, my back is pretty much dead by Friday.
 
4/24/07

(sets x reps)

OH press-
5 @ 95
5 @ 125
2x5 @ 135
3 @ 155
1 @ 165...easy enough to make me want to try...
...0 @ 175

Palms out chins-
8 @ BW
4x3-5 @ BW+25

Incline bench-
3x8 @ 115

Self-Supported DB rows-
3x8 @ 75/hand
I only wish that was me. As I look at the photo more, I have concluded that I kip too much when I perform this exercise. The next time I do this exercise, I will use less weight and stricter form.
 
4/26/07

(sets x reps)

Wide power box squat (parallel)-
5 @ 115
2x5 @ 135
2x5 @ 155
2x5 @ 165

Torque front squats (basically lever front squats, where one end of the bar is against a corner, I like the phsysics-y term better)-

5-6x5-6 @ 90+whatever the bar weighs

Duration- 1 hour 12 minutes




Later:

Tire discus throws
 
Last edited:
4/27/07
(sets x reps)

Power snatch-
Bar x whatever
2x3 @ 95
2x2 @ 115 ugly


Power clean and press-
5 @ 115
5x3-5 @ 135

BO rows-
4-5x6 @ 135

Ring pushups-
4x10 @ BW

Leg partner throws-
1xA lot

Clean/Hang high pulls-
3x8 @ 115

Weighted neck work

Duration- 1 hour 11 minutes
 
Thanks, I thought it was time I go light and deload for a while...I've been mentally and physically dead for too long, and I suspect it was the workouts.

PNS overcompensation, apparently.
 
I'm still trying to get a feel for all this...

So let's start from the beginning:

http://training.fitness.com/journal/leis-big-huge-log-10-18994.html

3/2/07- New records in power clean and OH press
3/5/07- New record in DL
3/7/07-3/23/07- Workouts get ****tier and ****tier. I press on and go as heavy as I can handle.
3/23/07-4/06/07- I have the flu
4/09/07-4/24/07- I keep lifting as heavy as possible.
4/20-4/26/07- I think something is wrong. I'm burntout and I can't seem to do anything right, anywhere. The worst part is...I couldn't make myself care anymore.
4/26/07- Was told about PNS overcompenation. Read Testosterone Nation - Plateau Busters! — 5 GUARANTEED Ways to Analyze and Break Through Plateaus among other weak point training/deloading articles. This graph was most effective:
image007.jpg

4/27/07- I begin to deload. And go... lighter.

We'll see how it goes from here.
 
4/30/07

(sets x reps)

Back power box squat-
2 @ 135
3x3 @ 165

Lots of high box jumps, worked up to singles and doubles...max height in this workout was at about navel height. Worked down as well, jumping as I lowered the height.

Power box squat (same as first exercise...yeah, unorganized)-
3 @ 165

Lots of standing ab work, some laying ab work.

Good mornings-
5x5 @ 95
 
5/1/07
(sets x reps)

Power snatch-
4x4 @ 95

Ring dips-
3x<6

Plyo pushups with uhhh...a single sided stack of plates, single sided-elevation jump alternatings...whatever-
3x8+

Single arm self supported db rows-
3x8 @ 65 pretty clean

Bradford press-
3x6 @ 95

Plate pinch grip curls-
2x8 @ 50 for two hands

Duration- 50 minutes

Turned up the intensity on this one. I might not be lifting heavy this week, but damnit, I'm going to kick my ass regardless. Everything was more or less back to back, supersetted.
 
So you are using less weights, then later on you plan on moving back up like you did when you started, hoping that it will take you over your plateau? How long do you plan on deloading for?
 
I don't know if you'd call it a plateau...but yeah, essentially, I am doing this so I can recover and get out of my state of exhaustion, in order to go and break more records.

I am probably going to do this for the rest of the week...but I have an exam Thursday that I will probably get raped on, at which point I will be so angry that I will have to go in the gym and throw some heavy **** around.
 
I agree with you there -- I won't be raped for lack of trying...I'll try, all right. It's just that this stuff is particularly difficult for me to understand...

Taylor series.
 
5/3/07

Test went okay. The thing is, I need an A desperately, if I want to use this class to raise my GPA.

(sets x reps)
*Barbell step ups-
5x5 @ 75

Good mornings-
5 @ 95
3x8 @ 95

Standing ab work-
3x <15

(*=evo)

Duration: <1 hour

I'm starting to think all this CNS stuff is bull****. Deloads are designed to rattle your cage and make you angry enough to want to move some challenging weight.
 
Last edited:
You must log in or register to reply here.
Back
Top