Lei's Big Huge Log

12/4/07

DE Upper

Plate raise, vertical shot, dynamic warm up

OH Speed press-
5 @ 115
3 @ 135
8x2 @ 145

BO Row-
5x5+ @ 165

Incline BB bench-
5 @ 135
4x5 @ 155

Pronated grip chins-
3x<8 @ BW

Seated dumbell shoulder press-
3 @ 50
3x10 @ 40

Seated cable row-
10 @ 100
2x10 @ 113.325346542726548765426542654

Rear delt DB flies-
2x10 @ 20

Shrugs-
3x12 @ 165

Cable rope tri extension-
10 @ 50
8 @ 70
10 @ 60

Duration- 1 hour 30 min

A few hours of BJJ tonight
 
Hmmm...what's going on?

Sometime in late August, my OHP max was 175 at a BW of 165...three months later it is only 185 at 170 lbs.

Squat is progressing just as slow, but deads are coming along fine...Most assistance exercises are the same weight as they have been for months.

I think I'll refrain from maxing for a little while. Going to bring all the assistance numbers up, though. What good is doing work if it's too easy? I gotta challenge myself and not go through the motions.
 
12/9/07

DE Upper

Kneeling med ball throws, snatches with bar, presses, high pulls with bar. It's freakin cold in the gym my warmups need to get longer and longer.

OH Speed press-
5 @ 95
5 @ 125
3 @ 145
8x2 @ 145

Clean high pull-
5 @ 145
5 @ 165
2x5 @ 175
5 @ 185

Incline bb bench-
5 @ 135
4x5 @ 155

Pronated grip chins-
3x8-10 @ BW

Seated DB shoulder press-
3x10 @ 40

Ring dips-
3x~6 @ BW

Ring rows-
3x8-10 @ BW

Ring stuff to make us better at doing muscle-ups-
3xwhatever @ 25

Ring stuff to make us better at iron crosses-
3x5+ @ 25

Shrugs-
10 @ 135
2x12 @ 185

Duration- 2 hours. Intensity was low, this was not a ball busting session. This was not a hard session, but I got work done. At least it was fun.
 
Where do you train lei? You do some at home dont you. Also I remember a photo you put up a while ago of you pulling a log along the beach, what sort of harness were you using?
 
Most of my training is done at the school's gym. The log pulling at the beach was done over a break I had where I couldn't get into the gym. I just used some old rope :p...it hurts when it digs in, lol

When I do stuff like tire flips and some of the ring work, I am at home. But if you see that I've done a lot of barbell work, I'm most likely at the gym, like today. I just brought the rings to the gym and hooked em up.
 
12/11/07

DE Lower

Kneeling med ball throws, med ball woodchops, dynamic warm up

12" Speed box squat-
5 @ 135
5 @ 155
8x3 @ 165

GM-
5 @ 115
4x5 @ 135

Full back squat-
5 @ 165
4x5 @ 185

Bulg squat-
3x10 @ 35/hand

Deads-
2x10 @ 225

That sity uppy to boxy squatty thing that G does, and Karks too because he is also a style biter-
~10 @ 35
2x10+- @ 50

Single leg ham curl-
10 @ 35
2x10 @ 40

Cable pullthroughs-
15 @ 150

Duration- 2 hours

The pullthroughs are more of a formality. I don't feel them at all, and I can't move the weight up because the entire stack is labled "150"...which I figure is something really small, beacuse the thing has like 5 pulleys goin through the thing, and for every pulley, the load is decreased a certain amount.


-edit-
Several hours of brazilian jiujitsu tonight.
 
Last edited:
Nope, this was at the campus gym.

Even though it takes me forever to get through a session like this, it would be nothing compared to the hassle I'd have to go through with my one bar at home...not to mention I don't have a good way to squat/gm at home.
 
12/12/07

DE Upper

Bar snatches, bradford press warm up

OH speed press-
5 @ 115
5 @ 135
8x2 @ 145
Forgot how many sets, really. More than 8...I didn't start feeling fast until the fifth set or so, so I hit a few after that one.

High pulls-
Clean grip- 2x5 @ 165
Snatch grip- 3x5 @ 165

Seated db shoulder press-
2x5 @ 50
3x5 @ 55

Single arm row at row platform, thick grip-
3x10 @ 45+

Ring dips-
2x5 @ BW
Chest still jacked up from Monday

Ring rows-
3x8-10 @ BW various grips

Tricep cable extension-
3x10 @ 70

Shrugs-
3x12 @ 165

Rear delt db flies-
3x10 @ 20

Duration- 2 hours

The scale is probably broken at school, I weighed in at 164. I'm over here thinking I was at 170+...although I very well may have been, due to overtraining a few weeks ago...hence the lack of max efforts.
 
1/16/07

ME Upper

Plate raise, med ball throws warm up

OH press-
Worked up to doubles at 170

Pronated grip chins-
5 @ BW
4x5 @ BW+20

Incline bench-
5 @ 140
4x5 @ 160

T bar rows-
2x10+ @ 90, 135

Single arm self-supported rows-
12 @ 70

Bradford press-
3x6 @ 75ish

Face pulls-
3x10 @ whatever

Tri rope extension-
3x10 @ whatever

Power/jump shrugs-
3x12 @ 140

This was my first time lifting in more than a month. Tried out the Gold's gym. Apparently the bars weigh 50 instead of 45. They do seem pretty thick, so I don't know.

I haven't been lifting over break and have done activities like snowboarding and bjj a lot.
 
1/18/08

~13" Box squat-
2xlots @ bar
2x5 @ 150
3x3 @ 190

GM's-
5 @ 100
4x5 @ 120

Full back squat-
5 @ 140
4x5 @ 160

Bulg squat-
2x10 @ 35/hand

Single leg "Glute isolator" (read: stupid)-
2x10+ @ whatever

Back extensions-
2x10+ @ BW+35

1/19/07

Several hours of bjj
 
1/23/08

Tried something new today.

Bar snatches, gm's, ohp, front squat warm up

~Parallel box squat-
2x5 @ 135
5 @ 155
2x5 @ 185
3x3 @ 205

OHP-
5 @ 95
5 @ 115
4 @ 135
3 @ 155
1 @ 155

Clean high pulls-
3x5 @ 155
5 @ 175
5 @ 165

GM's-
3x5 @ 115
2x5 @ 135

Ring dips-
3x6 @ BW

Ring rows-
3x8-12 @ BW

Ring push ups-
10 @ BW

Looooooong and ****ty. The bars aren't 50, they are 45, but I'm still pretty sure that they are thicker than I am used to, which helps explain some of the lower numbers for stuff that requires grip. THe other explanation is that I suck and I hate myself.

I'm amazed at how not lifting like I was a few months ago has affected my studies. I am 100% more alert than I used to be. I am paying attention and taking notes, instead of fighting and losing to the lulls of sleep. I had to drop my previous night class because I couldn't pay attention and I was always about to pass out (it didn't help that the instructor was a terrible lectureer). Tonights night class was awesome. I was on the ball. Tomorrow might be a different story, as I lifted at 11pm-1am and it's now 2 am...need to get up and be at school by 8 am for lab.
 
Lei you gotta cut down man! Try frequency over volume im sure you wont be so tired. I know your a big volume guy like me. We gotta change our ways, its killing me must be killing you as well!
 
maybe the bars are powerlifting bars and you're used to olympic bars? I made that mistake when training at a powerlifter gym back home.
 
Yeah man it does suck, I have slowly overhauled my training to the point where it is managable. But you gotta do what you gotta do!
 
Could be, karks. Maybe this Gold's gym invested in thicker bars so they wouldn't have to keep replacing them whenever someone piled on some weights.

If they are thicker, it's just barely noticable. Not like a big thick 2" bar, although that would be awesome.
 
are the "lines" (the stuff you use as marks to figure out where your hands should be) different? Because they are on powerlifting bars (atleast on the ones I've seen)
 
1/25/08

Deads-
5 @ 135
5 @ 205
1 @ 275
1 @ 315?
0 @ 375
0 @ 355

Ring dips-
5 @ BW
5 @ BW+15
5 @ BW+25
3 @ BW+35

BO Row-
3x10 @ 135

Incline bb bench-
3x10 @ 115

Ring push ups-
3x10-12 @ BW

Ring rows-
4x10@ BW

Standing abs-
3x10+ @ whatever


Stupid deads. I, DRAGO, WILL CRUSH AMERICAN WEIGHT
 
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