Lei's Big Huge Log
- Thread starter LeiYunFat
- Start date
Hey shaddap...I don't jerk...except for on special occasions (Like Mondays, Tuesdays, Wednesdays, Thursdays...) HAHAHHAHAHA
9/26/07
DE Lower
Box jumps...no idea how high or how many times. I did a lot of triples. Height was near my navel and built up to the bottom of my ribcage.
Full back squat-
5 @ 135
4x5 @ 165
SL/RDL off blocks-
3x5 @ 165
2x8 @ 165
Standing abs-
3x10 @ whatever
Duration- Clocked in at 1 hour 40 minutes although I spent a while trying to get better **** to jump on.
Really ****ed up session today. Box jumping was okay, but everything else was unfocused. It started with a few distractions and ended with me just blowing this session off.
Fux.
9/26/07
DE Lower
Box jumps...no idea how high or how many times. I did a lot of triples. Height was near my navel and built up to the bottom of my ribcage.
Full back squat-
5 @ 135
4x5 @ 165
SL/RDL off blocks-
3x5 @ 165
2x8 @ 165
Standing abs-
3x10 @ whatever
Duration- Clocked in at 1 hour 40 minutes although I spent a while trying to get better **** to jump on.
Really ****ed up session today. Box jumping was okay, but everything else was unfocused. It started with a few distractions and ended with me just blowing this session off.
Fux.
9/27/07
DE Upper
OH speed press-
2x5 @ 95
10x2 @ 145
BO Row-
2x5 @ 165
3x5 @ 175
Incline bench-
3x5 @ 135
5 @ 145
5 @ 165
Pronated grip chins-
3x8+ @ BW
Plyo pushup variations-
2xwhatever
Ring dips-
6 @ BW
Duration- 1 hour
Gym closed for an hour. Didn't get to finish session, which was pretty ghey. BJJ tonight.
DE Upper
OH speed press-
2x5 @ 95
10x2 @ 145
BO Row-
2x5 @ 165
3x5 @ 175
Incline bench-
3x5 @ 135
5 @ 145
5 @ 165
Pronated grip chins-
3x8+ @ BW
Plyo pushup variations-
2xwhatever
Ring dips-
6 @ BW
Duration- 1 hour
Gym closed for an hour. Didn't get to finish session, which was pretty ghey. BJJ tonight.
10/1/07
ME Lower-
Low box power squat-
5 @ 135
3 @ 165
2 @ 185
2x3 @ 185
2 @ 205
0 @ 225
Good morns-
4x5 @ 135
Full back squat-
5 @ 135
4x5 @ 185
RDL from blocks-
3x6-8 185
Bulg squat-
3x8 @ 30/hand
SL ham curl-
3x10 @ 30
Standing cable abs-
3x10 @ whatever
Duration- 1 hour 40 minutes
I feel like my back hasn't fully recovered from deading last week. Not that it's sore or hurt, but that it's just...in need of more rest. Also, deadlifting is awesome. But deadlifting for the sake of work...SUCKS. Deads/dead variations for reps=****ty. Not because it's dangerous or anything with any scientific basis, but because it's ****ing brutal and all around taxing.
Better do it more.
It took me about 40 minutes to work up to the box squat max. I'm using a different grip and bar placement than previously, and it's made me tighter, for sure. I've been using the OLY back squatting method for placement up until now. I had the bar up on the top of my trap shelf, and that was okay in tightness. After fixing it, I feel it a lot more in my glutes and I'm able to stay much tighter than before.
ME Lower-
Low box power squat-
5 @ 135
3 @ 165
2 @ 185
2x3 @ 185
2 @ 205
0 @ 225
Good morns-
4x5 @ 135
Full back squat-
5 @ 135
4x5 @ 185
RDL from blocks-
3x6-8 185
Bulg squat-
3x8 @ 30/hand
SL ham curl-
3x10 @ 30
Standing cable abs-
3x10 @ whatever
Duration- 1 hour 40 minutes
I feel like my back hasn't fully recovered from deading last week. Not that it's sore or hurt, but that it's just...in need of more rest. Also, deadlifting is awesome. But deadlifting for the sake of work...SUCKS. Deads/dead variations for reps=****ty. Not because it's dangerous or anything with any scientific basis, but because it's ****ing brutal and all around taxing.
Better do it more.
It took me about 40 minutes to work up to the box squat max. I'm using a different grip and bar placement than previously, and it's made me tighter, for sure. I've been using the OLY back squatting method for placement up until now. I had the bar up on the top of my trap shelf, and that was okay in tightness. After fixing it, I feel it a lot more in my glutes and I'm able to stay much tighter than before.
I hear ya on the deads for reps. I never do them for reps though, for me they are a raw strenght exercise, my form also tends to break down very quick with higher reps. If I do deads high reps, I'll do RDL.
How did you change your bar placement?
and about the overhead pressing. Do you come up on your toes from your leg drive? or do you keep your heels on the floor? I'm just trying to find out what's "normal"
Keep up the good work!
How did you change your bar placement?
and about the overhead pressing. Do you come up on your toes from your leg drive? or do you keep your heels on the floor? I'm just trying to find out what's "normal"
Keep up the good work!
I honestly have no idea karks. I just put the weight up. I'm sure I've come up on my toes as I'm sure I've stayed on my heels.
Well, I take that back. I think I prefer to go onto my toes. If I stay on my heels, I'd have to kind of put myself under the bar, and I don't like to do that when I OH press.
I changed the placement by putting the bar across my rear delts and spreading my hands a bit.
Merc, I think I'm up to a steady 170 now.
Well, I take that back. I think I prefer to go onto my toes. If I stay on my heels, I'd have to kind of put myself under the bar, and I don't like to do that when I OH press.
I changed the placement by putting the bar across my rear delts and spreading my hands a bit.
Merc, I think I'm up to a steady 170 now.
yeah, up on the toes makes it alot easier too, I can put up way more weight. both from the power of the calfs, but also the fact that when you are up on your toes you are taller than usual, so when you "catch" the bar and press it out you drop down to your heels again. It kinda works like a bit of a dip under the bar.
10/2/07
ME Upper
OH press-
2x5 @ 95
5 @ 125
3 @ 145
2 @ 155
2 @ 165
1 @ 175
1 @ 180 <---PR
0 @ 185
Clean high pull-
5x5 @ 165
Incline bb bench-
5 @ 135
4x5 @ 155
Rope chins-
6 @ BW
Pronated grip chins-
2x6+ @ BW+15
Ring dips-
3x8 @ BW
Ring inverted rows-
3x8 @ BW
Cable Tri extension-
3x10 @ whatever
Single arm barbell curl-
3x10 @ whatever the bar was. Probably 20 or 30.
Jump shrugs-
3x12 @ 135
Duration- 1 hour 40 minutes
During the OH pressing, I was having these really strange sensations. I felt electric, like I had consumed 12 cups on coffee or something, but I had no caffene or any other stimulant today. My legs were slightly trembling, and were sore and tired fron yesterday. However, my legs weren't trembling because I had DOMS or whatever-- I know what that **** felt like, and this was not it. My arms, were trembling very slightly as well. Like I said, I felt electrified, but not in the sense that I was fire or amped up. My mind was questioning what was going on, but my body was going nuts. After a few minutes of this shaking feeling, I started yawning and my heart rate fell a bit. This made me think that my PNS was kicking in to equalize my body out...but from what? I smashed my OH press PR by a significant amount, and I was shaking like I was on stimulants...My conclusion was that my SNS had just hit a point of supercompensation or something crazy like that.
What do you think? If what I felt was what I think it was, then maybe I'm starting to really get a feel of my body. Of course, now that I've hit a point of supercompensation, it's only a matter of time before I drop to a lower level of training and will have to either ease up or take a rest...
And all this is pretty suprising. I thought it takes weeks to work up to a point of supercompensation...I think I was coming off a week-long break only two weeks ago or so.
ME Upper
OH press-
2x5 @ 95
5 @ 125
3 @ 145
2 @ 155
2 @ 165
1 @ 175
1 @ 180 <---PR
0 @ 185
Clean high pull-
5x5 @ 165
Incline bb bench-
5 @ 135
4x5 @ 155
Rope chins-
6 @ BW
Pronated grip chins-
2x6+ @ BW+15
Ring dips-
3x8 @ BW
Ring inverted rows-
3x8 @ BW
Cable Tri extension-
3x10 @ whatever
Single arm barbell curl-
3x10 @ whatever the bar was. Probably 20 or 30.
Jump shrugs-
3x12 @ 135
Duration- 1 hour 40 minutes
During the OH pressing, I was having these really strange sensations. I felt electric, like I had consumed 12 cups on coffee or something, but I had no caffene or any other stimulant today. My legs were slightly trembling, and were sore and tired fron yesterday. However, my legs weren't trembling because I had DOMS or whatever-- I know what that **** felt like, and this was not it. My arms, were trembling very slightly as well. Like I said, I felt electrified, but not in the sense that I was fire or amped up. My mind was questioning what was going on, but my body was going nuts. After a few minutes of this shaking feeling, I started yawning and my heart rate fell a bit. This made me think that my PNS was kicking in to equalize my body out...but from what? I smashed my OH press PR by a significant amount, and I was shaking like I was on stimulants...My conclusion was that my SNS had just hit a point of supercompensation or something crazy like that.
What do you think? If what I felt was what I think it was, then maybe I'm starting to really get a feel of my body. Of course, now that I've hit a point of supercompensation, it's only a matter of time before I drop to a lower level of training and will have to either ease up or take a rest...
And all this is pretty suprising. I thought it takes weeks to work up to a point of supercompensation...I think I was coming off a week-long break only two weeks ago or so.
10/3/07
DE Lower
Low Box squat-
2x3 @ 135
8+x2 @ 165
RDL from blocks-
5 @ 135
4X5 @ 185
Concentric front squats from bottom-
5x5 @ 135
GM's-
3x8 @ 95
Duration- 1 hour 20 minutes
What the ****. I couldn't do it today. I really let myself down, and am going to have to take recovery seriously from now on. I have one of those water noodles in my garage-- I'm going to cut that **** up for rolling.
DE Lower
Low Box squat-
2x3 @ 135
8+x2 @ 165
RDL from blocks-
5 @ 135
4X5 @ 185
Concentric front squats from bottom-
5x5 @ 135
GM's-
3x8 @ 95
Duration- 1 hour 20 minutes
What the ****. I couldn't do it today. I really let myself down, and am going to have to take recovery seriously from now on. I have one of those water noodles in my garage-- I'm going to cut that **** up for rolling.
Same here, I do 3x10 on RDL's, I find the higher reps help strengthen my grip and allows me to re-enforce good technique and form
Oh, and happy birthday Lei
Last edited:
10/4/07
DE Upper
OH Speed Press-
2x5 @ 95
10x2 @ 145
Snatch grip high pulls-
5x5 @ 135
Plyo pushup variations-
5xwhatever @ BW
Bradford press-
3x8 @ 75
SA self supported DB row-
3x10 @ 65
Ring dips-
5 or 6 @ BW then my nagging pec broke down
Ring rows-
3x8+ @ BW
Cable tri extension-
3x10 @ 50
Straight bar curls-
10x2 @ 60 reverse grip
10 @ 60 supinated grip
Duration- 1 hour maybe 20 or 30 minutes
BJJ tonight (didn't go on Tuesday)
Anytime Sara! You know I've been practicing...a few weeks ago my parents wanted to pick the almonds of our tree before the birds would eat them all, so I climbed that sucka (barefoot, of course), and made a harvest.
Thanks, CCR
DE Upper
OH Speed Press-
2x5 @ 95
10x2 @ 145
Snatch grip high pulls-
5x5 @ 135
Plyo pushup variations-
5xwhatever @ BW
Bradford press-
3x8 @ 75
SA self supported DB row-
3x10 @ 65
Ring dips-
5 or 6 @ BW then my nagging pec broke down
Ring rows-
3x8+ @ BW
Cable tri extension-
3x10 @ 50
Straight bar curls-
10x2 @ 60 reverse grip
10 @ 60 supinated grip
Duration- 1 hour maybe 20 or 30 minutes
BJJ tonight (didn't go on Tuesday)
Anytime Sara! You know I've been practicing...a few weeks ago my parents wanted to pick the almonds of our tree before the birds would eat them all, so I climbed that sucka (barefoot, of course), and made a harvest.
Thanks, CCR
OK. This is a continuation of the answer to the question you posted in my log.
You need to rotate your max exercises for sure. You just hit a PR on the OHP. I would rotate to other exercises. Come back in 3 or 4 weeks and do the OHP again.
Start using a rotation of 4 or 5 exercises for the max stuff.
That is all for now.
Train Hard
"G"
You need to rotate your max exercises for sure. You just hit a PR on the OHP. I would rotate to other exercises. Come back in 3 or 4 weeks and do the OHP again.
Start using a rotation of 4 or 5 exercises for the max stuff.
That is all for now.
Train Hard
"G"