Lei's Big Huge Log

11/13/07

ME UPPER

Kneeling med ball throws, lunge hops, dynamic warm up

Low Box Squat-
5 @ 135
4 @ 165
2x2 @ 185
1 @ 205

An inch or two below parallel-
3 @ 205
1 @ 225
2x2 @ 225

Good morns-
5x5 @ 135

Eccentric only back squat-
4x5 @ 165

Single straight leg DB dead-
2x4 @ 50 lbs

Standing abs, some rotation, some regular-
3x10+ @ 70

Duration- 2 hours

****.
 
11/14/07

ME Upper

Plate raises warm up, dynamic arm ****

OH Press-
5 @ 95
3 @ 125
3 @ 135
2 @ 155
1 @ 165
0 @ 170

Stupid

Incline bb bench-
5 @ 135
4x5 @ 155

Clean High Pulls-
5x5 @ 165

Pronated grip chins-
2x8 @ BW
5 @ BW+15

Lumberjack SA Press-
3x8 @ 70+bar

rope+bar rows-
3x10 @ 70, 70, 95

Cable Rows-
2x10 @ 112

Cable Tri Extension-
10 @ 60
15 @ 50

Duration 1 hour 30 min
 
11/15/07

DE Lower

Kneeling med ball throws, lunge hops, dynamic stretch

12 2/3" Speed Box Squat (I measured it today. When I said I was doing low box squats, this was the height)-
2x5 @ 135
7x3 @ 165

GM's-
3x5 @ 135

Front Squat-
4x5 @ 165

DL-
3x10 @ 225

Single Leg Ham Curl-
3x10 @ 30

Duration- 1 hour 50 min

...yeah. Pace dropped off after the first circut of GM's and FS's and never returned. Fux.
 
11/16/07

DE Upper

Plate raise, bar pressing, med ball vertical shot put, dynamic warm-up

OH Speed Press-
5 @ 115
7x3 @ 145

Power cleans-
3 @ 145
3 @ 155
3 @ 165
2x<10 @ 165 Most of the reps here were actually high pulls. My tech for cleans are MUCH better when I'm not worried about shouldering the bar until the last second. So instead I started high pulling, and would shoulder the bar when the bar when it got high enough

Flat BB Bench-
5 @ 135
4x5 @ 155

Self-supported single arm DB row-
3x10 @ 70

Seated Bradford press-
8 @ 75
2x<8 @ 85

Cable Row-
3x10 @ 100

Straight Bar Skull Crushers/ some JM Press-
3x10 @ 60

Reverse Grip EZ bar curls-
3x12 @ 50

Cable Tri Rope Extension-
3x10 @ whatever

Shrugs-
3xLots @ 135

Duration- 1 hour 40 min

Good session. Got in a lot of work in a relatively short amount of time. The least intensity I had the entire time was the 30+ minutes I sat in the locker room trying to find "it" within myself before I went and clocked in at the gym.
 
11/21/07

ME Upper/Lower

Med ball kneeling throws, woodchops, swings, med ball vertical shot puts, dynamic stretching

Low Box Squat (12")-
2x5 @ 135
4 @ 165
5 @ 185
2 @ 205
1 @ 225 <-- PR
2 @ 205

OH Press-
2x3 @ 135
1 @ 155
1 @ 165
1 @ 170 flew up
1 @ 180

GM-
2x5 @ 135

Incline BB bench-
2x5 @ 155

Clean High Pull-
2x5 @ 165

Front Squat-
5 @ 155

Duration- 1 hour 30 min

I was so tired...I had no energy from being in a semi starved state for a prolonged period (neglectful on my end), my head was light everytime I went for any sort of exertion. My vision was a little blurry so I stopped and went home to pound some food down.
 
Thanks AJP

11/26/07

ME Lower

Kneeling med ball throws, woodchops, dynamic warm-up

Deads-
2x5 @ 135
3 @ 225
1 @ 275
1 @ 315
Started mixing the grip here
1 @ 365
2x0 @ 380 (couldn't get past knees first attempt, couldn't get off the ground second attempt)

Full back squat-
5 @ 135
4x5 @ 185

Zerchers-
2x6+ @ 135
8 @ 165

Made this more of a low back exercise than a squat.

Straight legged dl on floor-
3x8 @ 185

Single leg ham curl-
3x10 @ 35

Cable pull throughs-
2x12 @ 150

Cable woodchops-
2x10+ @ whatever low cable
10 @ whatever high cable

Duration- 2 hours

I'll get the 380.
 
11/27/07

ME Upper

Plate front raise, dynamic flex, med ball woodchops, throws, vertical shot

OH Press-
6 @ 95
5 @ 115
3 @ 145
1 @ 165
1 @ 175
0 @ 180

Clean High pull-
5 @ 165
4x5 @ 175

Single arm db press (a noncommited bent press)-
2x5 @ 65
2x5 @ 70
3 @ 70

Single arm self supported db row-
10 @ 65
2x10 @ 70

Skull Crushers/JM Press mixed in there-
3x8-10 @ 50

Pronated grip chins-
3x>6 @ BW

Shrugs-
3x10-12 @ 185

Straight bar curls-
30's @ 50 supinated
15's @ 50 pronated

Duration- 2 hours

****ing OHP.
 
NBS 4life said:
Damn man these training sessions are LONG. How are your composition stats looking?
Click to expand...

I think I'm sitting at 170, 5'11", maybe 14% or 15% BF. Yeah no kidding about the length...I can't seem to keep the intensity up. During my rest periods (esp for the ME lifts) I'll sometimes stare blankly into space and zone out...when I'm finally ready to hit the lift again, it's been like 5+ minutes. The ending sets are usually nice and intense though. It takes me seriously an hour to do the first two or three lifts, and then I tend to get my act together towards the end for the final 5 or whatever exercises.

I'm not saying it's to blame, but when I'm trying to max, playing The Eagles' "Take it Easy" doesn't help. At all.
 
what is "full back squat" verses squat?

and it is true-- you are now considered an endurance BB! Unity and harmony all about the board- nice work Lie. hahhahha

good grief, I have got to work at some poiint.
 
hahahah, endurance BB

A full back squat is an ATG squat, which is just me trying to make it as clear as possible, as some people refer to "squats" as parallel.

Get back to work! I need to do the same :/
 
I know you're doing a type of ME upper/lower, DE upper/lower sessions, but how often do you test true absolute maxes? I'm sure everyone has their own opinions, but the only reason I was bringing it up is to consider cycling your attempts at absolute maxes. I found that when I cycle mine for all three big lifts I have better success, with the deads in particular (since I can't remember the last time I tested a squat at absolute) I would sometimes wait months before attempting a true 1 rm.

Anyway, just a thought to consider...I haven't been doing anything super heavy in a while...end ramble
 
AJP said:
I know you're doing a type of ME upper/lower, DE upper/lower sessions, but how often do you test true absolute maxes? I'm sure everyone has their own opinions, but the only reason I was bringing it up is to consider cycling your attempts at absolute maxes. I found that when I cycle mine for all three big lifts I have better success, with the deads in particular (since I can't remember the last time I tested a squat at absolute) I would sometimes wait months before attempting a true 1 rm.

Anyway, just a thought to consider...I haven't been doing anything super heavy in a while...end ramble
Click to expand...

Cycle maxes? Like doubles, triples, 5RM? I don't typically do them, except for the squat. On the OHP and the DL, I usually try to hit singles/absolutes, although that is a good idea. A few weeks ago I would hit doubles and triples with a challenging weight, but would go on to singles anyway. I had good progress with that, so I think I'll do it again, perhaps sans the singles

Thank you

11/30/07

2 hours of BJJ

Feelin better on the basics. Haven't rolled in a while due to school and the recurring ringworm
 
Last edited:
LeiYunFat said:
Feelin better on the basics. Haven't rolled in a while due to school and the recurring ringworm
Click to expand...
Where'd you get ringworm from?

You really get A LOT done in a short amount of time, you must go balls to the wall for those 2 hours o_O Do you use short rest cycles for extra cardio?
 
I had to have gotten it from my BJJ school...I don't wrestle or roll with anyone, anywhere else.

Nah my rest periods are pretty long for some sets. The work near the end isn't really that much and I just circut that stuff. I use short rest/total duration cause get in the gym at 10 and I have class at 12 :p...I need to have some time on the side to get my PWO nutrition in, shower, and make it to class on time
 
12/3/07

DE Lower

Med ball woodchops, kneeling throws, dynamic warm up

Speed dead-
5 @ 135
3 @ 225
8x2 @ 255

Rack pulls from under the kneecap-
3x3 @ 345

Full back squat-
5 @ 135
4x5 @ 185

Zercher "good morn"-
3x5 @ 165
Made this back emphasis. Got the hips in there.

GM's-
3x10 @ 95

Bulg squat-
3x10 @ 35/hand

Decline situps and rotations-
2xwhatever @ bw

High to low cable woodchops full contact-
2xwhatever @ 110
When the "cyclone" song came on I knew what I had to do :p

Duration- 2 hours

I don't want to emotionally invest in maxing this week. Therefore, I will be doing speed/power days all week. I don't know how regular I can make it for the next few weeks, cause I have finals.
 
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