Lei's Big Huge Log

7/16/07

Speed lower than parallel box squat-
2 @ 115
2 @ 135
8x2 @ 165
2 @ 115
2 @ 165

Slowed down a great deal by the latter sets of 165, so I thought I should keep the speed up by dropping the weight. However, I hate dropping weight and figured that since my max is so low, my speed weight would be very close to my max weight.

OLY squat-
5 @ 135
5 @ 155
2x5 @ 165

Deadlifts-
5 @ 185
2x5 @ 235

Good Mornings-
10 @ bar
2x10 @ 75

Jump shrugs-
3x15 @ 135

Duration- 1 hour 15 min

This was kind of crazy...goegren wasn't kidding about his volume. I even switched out the reverse hypers and GHR's in favor of the three sets of GM's. I was kind of sick yesterday and I'm even worse today so no lifting today.
 
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I hate dropping weight and figured that since my max is so low, my speed weight would be very close to my max weight.
Click to expand...

It is not. Speed has to be at least 70%. A lot of people use closer to 50%. Though I think that at your level the 70% is more accurate. As strength goes up you will drop the percentage.

goegren wasn't kidding about his volume.
Duration- 1 hour 15 min
Click to expand...

Yea. There is some volume. Here is some advice if you are going to train this way.

You should be at about 45 min for the number of exercises you did. You averages about 2.88 min per exercise.

Speed Squat - should have been about 10 - 15 min. (45 - 60 sec rest inc. warm-ups)

OLY squat - about 8 (2 min rest)

Deadlifts - about 8 (2 min rest)

Good Mornings - about 8 (2 min rest)

That still leaves you with about 6 - 11 min of wiggle room for extra time moving from exercise to exercise. Remember the goal is work. Weight only matters on the first exercise.

Hope this helps.
 
Thanks goegren, I appreciate all your help. I forgot to asdd thjat I also did 3x15 jump shrugs...which I will edit in now.

I'm kinda buzzing right now but I thank you for keepin up with me. I have a lot of questions that I might not just come out and ask, but you've picked up on what I was wondering about quite nicely. It's no wonder why you do all this for a living. Thanks
 
7/24/07

OH press-
2 @ 95
15x2 @ 125

Incline barbell bench-
4x5 @ 135

Pronated chins-
6 @ BW
3x5 @ BW+25

DB snatch and press-
3x4-5 @ 55 lb

Cable rows-
3x5 @ 112.3-125 or whatever

Duration- <1 hour

Wrist feels great. I'm excited to go back to oly lifts and oh pressing. Was going to do some assistance such as skull crushers and curls, but I was going to be late for work.
 
I think you're progressing along just fine. You might have hit a plateau, but we all do taht from time to time. Keep at it. Here's something you might consider from Dan John. Take a movement you want to really get through. Find the weight you can do ~4-5 reps with and work up to that with a 2X2. This will be the first movement you do with every workout. So, high intensity, low volume.

You konw, I might try doing some higher volume work tomorrow.
 
it this stuff that inspires me. I have never been this type of person.

you have no event planned that i can see, no BIG DEALS, just toiling each day, pumping the iron, getting stronger, better, and becoming more.

namaste
 
awesome log, lei. its too bad i havet been following this until now. i never imagined that you would look like that. cool crucifix station.
do you write up your own routines?
 
Thank you all, you're way too kind. You guys are complimenting my most inconsistant lifting all year :)...Recently I've been working split shifts pretty much all day. The gym doesn't help much either, the only hours I can get in are from 1-4 but my work is pretty tiring...I'm not making excuses as I am the one who made the concious decision not to lift on certain days...which is my reason for having such sporadic and seemingly incomplete sessions and weeks.

To answer your question PB, I usually do what I feel like in the gym but I take most of my inspiration from people like evo, goegren, and **** I see on websites and videos. I've done the odd training session derived from goegren's log but I am never really diciplined when it comes to shadowing people 100%. The main thing I learned from doing a goegren squat session was volume in relation to work and weight.
 
7/26/07

A:
Parallel or lower box squat-
5 @ 135
4 @ 165
2 @ 185?
0 @ 215
1 @ 200
1 @ 215

OH press-
5 @ 115
3 @ 135
1 @ 155
0 @ 165
1 @ 155

B:
Oly front squat-
4x5 @ 135

Power snatch-
5 @ 95
2x3 @ 115
2 @ 115

Good Mornings-
5 @ 95
3x5 @ 115

C:
Ring dips-
3x4 @ BW

Inverted ring rows-
3x8-10 @ bw

Cable pull throughs-
2x8-10 @ 150

Shrugs-
2x12 @ 135

Duration- 1 hour 22 min, including warm up which was about 5-10 min.
 
7/29/07

Ummm...I threw some stuff today.

11:30 am-12 pm

Threw around the shot (broken 45 lb hex db) ~ 22 lbs...the farthest I got was like...10 feet. No spinning, no good shuffling, nothing.

Threw the tire a bit, and sledged a bit.

4 pm

Sledged for 1 min, threw the shot for 1 min, did this circut 3-4 times
 
LeiYunFat said:
7/29/07

Ummm...I threw some stuff today.

11:30 am-12 pm

Threw around the shot (broken 45 lb hex db) ~ 22 lbs...the farthest I got was like...10 feet. No spinning, no good shuffling, nothing.

Threw the tire a bit, and sledged a bit.

4 pm

Sledged for 1 min, threw the shot for 1 min, did this circut 3-4 times
Click to expand...

Sounds fun to me. Throwing is fun in groups also.
 
7/30/07

Parallel or lower box squat-
2 @ 135
10+x2 @ 165

Speed deads-
5-8x2 @ 225

Good Morns-
10 @ 75
2x10 @ 95

Full front squats-
4x5 @ 135

Single leg machine ham curl-
3x10 @ 40

Duration- 52 min
 
lei; good work.
thats a good leg workout.
you have a strong overhead press. i am impressed

i have been wondering what the procedure is when doing doing box squats.
do you actually sit down on the box?! i never had to use a box(never did box squats)
but on youtube, in every video i watched, they sat down on the box(while the bar is still on their shoulders) and then stood back up.
...the hell? is this really a box squat?
 
Hahahahahah that's quite the pun.

Yeah, a box squat is where you just sit on an elevated surface, it's designed to get you stronger at starting strength, for instance, if you're in the hole you have the strength to power out.

I have a really short box at my gym, probably only 8 inches or so. I stack bumper plates on top, and it all works out. If you want to try box squatting without a box, just get a bunch of weights and stack them into a seat. This is also how I do box jumps, lol.
 
PB, if you keep posting your ass, I'm going to have to throw down at the same level, and trust me-- I'm a dark motha ****a...and my tan line will be visible and quite blinding.

7/31/07~ 8/1/07

I went into the gym 50 minutes before closing and started out with some cleans...I was not feeling that at all, and my wrist started feeling kind of ****ty so I left.

About 4 hours later, I went to hit the rings, with only the goal that I wanted to get better at some movements. I don't know what everything is called and I did a lot of consecutive movements, so let's just leave it at that.

I was on the rings with medium intensity for sum of about 30 min. I blindfolded myself for maybe 5 minutes of ring time. I felt like my iron cross improved a great deal as well as my ability to attempt muscle-ups. I think I'm really close to both locking out at a straight iron cross (for a few short moments...) and hitting a muscle up with kipping and staggering (one arm at a time).
 
8/2/07

This session was split in two because I had work from 4-7.

Session 1:

OH press-
5 @ 115
3 @ 135
1 @ 155
1 @ 165
0 @ 175
0 @ 170

<14" Box squat (Measured estimate today, all my previous box squats were at this height or slightly higher)-
5 @ 135
3 @ 165
1 @ 185
1 @ 205
0 @ 225
1 @ 215

Incline barbell bench-
5 @ 135
2x3 @ 155

Full front squat-
3x3-4 @ 165

Pronated chins-
8 @ BW
2x5 @ BW+25

Duration: 1 hour

Session 2:

Full front squat-
2x4 @ 155

Pronated chins-
2x5 @ BW+25

Incline BB bench-
2x5 @ 135

Reverse BB lunge-
3x8 @ 115

Duration- 30 min

Despite the pace, session 1 was better than session 2. I was able to get **** done and I wasn't dying of hunger. I messed up spreading the sets out like that, though. A severe miscalculation of time. Hams are still blasted from Monday. The single legged ham curls absolutely killed me. I was going to do some assistance work with the tris and pulls, but I'm just not up to it. I've only had one real meal all day, which is when I woke up at 12 pm. The bad part about not having a split shift is I wake up too late and don't get enough food in.

I am henceforth calling today "Pansy Excuses" day.
 
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Do more OHP at the 155 area-5-8X2. Your 160 and 170 will come in no time. Stop making excuses and use the chi.
 
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