Lei's Big Huge Log

The same is true for the low body exercises.

Don't squat every week. (or do not do the same type of squat)

Don't deadlift every week.

Assistance exercises are what make you better. Do an assessment of yourself and figure out what your weakest areas are. Then adjust your training to fit those weaknesses.

Other general rules.
  1. max exercises get rotated ever week or 2
  2. assistance exercises get rotated every 2-3 weeks. 4 weeks tops and only if you are making great gains.
  3. rep schemes for assistance exercises need to change on a 2 - 3 week basis.
  4. always train higher reps in something each workout.

I think the higher reps are a big deal. I like 8 - 12 exercise circuits. even 1X through they will make a big difference when you are doing them 2 or 3 X per week.
 
I've been thinking about doing this too. Specially with my deadlifts, as they really wear me out and progress has been slow. Weakness in the deadlift is off the floor. Any suggestions to other exercises I can rotate with to strenghten the muscles I need?

Sorry to steal him away from you Lei, but you can't have him all to yourself! :D
 
Weakness in the deadlift is off the floor.
Click to expand...

The simplest answer is deadlift while standing on a plate or 2. That will strengthen the range of motion that is lower than the conventional deadlift. If strength increases all around a weak point, the weak point will get stronger.

Another option is to deadlift with the plates on a plate or 2. (or something that will raise the bar a few inches off of the ground.

Rotate between those two exercises for a couple of weeks.

The next question is -

What is happening when the bar is on the floor?

Does your low back tend to round? If it does, that is the weak point, and you will pick exercises to strengthen that. If it does not round then your weakness may be in the glutes/hamstrings. Then you will pick exercises that will strengthen those areas of your body.

Focus on pulling your hips through as opposed to using your hips as a hinge. (if that makes sense, I am still working on this one) That will give you more power off of the bottom.

Also at the start of the deadlift you want to load your hamstrings. Meaning that when you tighten your back, push your hips out and down some, and pull on the bar. (which would be your starting position) You should be pulling a significant amount on the bar simply to hold yourself in that position. This gives you a better platform to pull from.
 
why are your workout sessions so long? 1 hour and 40 minutes?
what ever happened with the concern of cortisol after ~45 minutes of hard training?

other than that, cool. nice OH pressing...that owns
glad to hear your making progress man. keep workin hard in grappling, sounds fun!
 
The concern of cortisol is not a concern of mine. I go in to get the work done, I don't really care when I get out...I just use the duration of the session to gauge my intensity level. If I get all the work done in an hour, I know I've had a really intense, ball-busting session. If I get out closer to 2 hours than one hour, then I know I was dragging my ass. And you'll know it, too.

G, thanks for all the help. I'll be asking more questions as I start hacking away at my routine later on.

BJJ in 15 min :)
 
so the proper workout is supposed to take 1 hour, and if you are dragging your but, its still the same workout, just slower paced?
ok then thats different...i thought you were going 1+hours of intesnse training
 
The proper workout should probably be within 1 hour-1 hour 30. It depends on the day. I rest more in between max sets. So it might take me 40 minutes to work up to my max, but the rest of the 7 or 8 exercises after are done witin an hour.

10/6/07

After BJJ

1a.) Tire flips up the driveway x6
1b.) Sledge swings x10+ each side

Circut x5

1 pc to front squats-
2x10 @ 135
 
Last edited:
Hey Lei,
Let's see some pics of this tire and stuff.

Only two more weeks of this Ironman stuff for a while, about 5 months, then training for the FULL IRONMAN will start. But until then I'll be back in the game.
 
10/10/07

ME Lower-

Low Box squat-
2x4 @ 135
4 @ 165
2x3 @ 185
2 @ 205
1 @ 205

Elevated RDL/SLDL-
5x5 @ 205

Front squat-
2x5 @ 145
3x5 @ 165

Good morns-
3x8 @ 95

Dragon flags-
2xwhatever @ BW

Walking db lunges-
3xa few reverse, then forawrd to starting positon @ 35/hand

Duration- 1 hour 30 minutes

Way too long. Low low intensity. I was half way falling asleep during my rest periods...and that's not because I didn't have a good night's rest, I just wasn't in the zone. I've only trained with partners a few times and I already feel like I'm going to need them a lot more to keep the intensity up. Last training session was Saturday-- I started feeling pretty crappy up until today.

Got a picture of the tire. I was flipping it, but the camera and camera person were being dumb.

DSCN3447.jpg
 
that tire is awesome man...any specific reason your flipping tires instead of perhaps deadlifts?
fun?
that would make sense enough :]
 
Derwyddon said:
That picture is better than porn.
Click to expand...

Just wait till you see pictures of me whacking it...






...with a sledgehammer

Proteinboy said:
that tire is awesome man...any specific reason your flipping tires instead of perhaps deadlifts?
fun?
that would make sense enough :]
Click to expand...


I don't flip the tire often. It's mainly for fun and for switching things up-- there's no substitute for gym work. And tire flips simulate a power clean more than a dl...just no catch phase :)



Derwyddon said:
because strongman training is more awesome than deadlifts? lol
Click to expand...

True, true
 
10/11/07

ME Upper

OH press-
5 @ 95
5 @ 125
4 @ 135
3 @ 155
2 @ 165
1 @ 175
0 @ 185

Clean high pulls-
5x5 @ 165

SA DB snatch+press-
4x5 @ 55

Ring dips-
3x6 @ BW

Ring rows-
3x8 @ BW

Shrugs-
3x12 @ 165

Cable tri extension-
3x10 @ whatever

Duration- 1 hour 20 min

Okay, okay, no more OH press for a while. Should I also cut out DE OH pressing? What other exercises can I do for a ME upper day? Heavy benching is out of the question due to injuries, unless it's incline.
 
Yeah, I guess I should rotate OH pressing out just so I don't exhaust the movement or something.

I can't bench because I have some pec tendon/ligament **** going on that restricts me from going too heavy. Even repping weight will **** me up. Not that I'll be disabled for months, but I will be very very sore and prone to pulling and tearing if conditions are right. Since I'm grappling and doing all kinds of uncontrolled movements, I don't even want to go near the point to where I'd cause trauma. It's been years since I've injured my pec and it's gotten better very slowly. I talked to docs about this and they all said it's too late to do anything, if they would even mess with it in the first place. I'm betting I'd have to completely tear this thing off before docs would come in to reattach it.
 
You must log in or register to reply here.
Back
Top