Lei's Big Huge Log

1/28/08

ME Upper

Bar complexes warm up, med ball stuff.

Ring dips-
8 @ BW
5 @ BW+25
5 @ BW+35
3 @ BW+45
2 @ BW+50
Got half way to a third rep on the dips.

Incline db press-
2x10 @ 40
2x<8 @ 50

Single arm self supported DB row-
3x12 @ 70

Seated cable scarecrows-
3x10 @ whatever

Standing abs-
2xwhatever @ whatever

Hanging ab leg lifts-
5 @ BW..just to see if I can do them. The key to not swinging all over the place is lower back strength.

Deads-
5 @ 135
5 @ 225
3x3 @ 275

The bars are thicker at this gym. Normally I can dead with double overhands until I hit 290 or so. Had to switch at 275.
 
My new training schedule will be:

Monday- ME Upper

Tuesday- BJJ

Wednesday- ME Lower

Thursday- BJJ

Friday- Repitition lift/Strongman

Saturday- BJJ

Sunday- Off

I typically have work on Saturday, however.

I want to bring my deadlift up. I will be deadlifting every MWF in some sort of variation until I hit 405 or more.
 
1/30/07

ME Lower

Bar complexes arm up, plate twists and woodchops

15-16" Box Squat-
5 @ 135
5 @ 155
3 @ 185
3 @ 205
2 @ 225
3 @ 225

Rack Pulls from the knee-
5 @ 135
5 @ 225
3 @ 315
3 @ 365
1 @ 385

GM's-
3x12 @ 95

Bar grip holds-
2xas many seconds as possible @ 145

Bulg Squat-
3x10 @ 35/hand
 
2/1/08

Repitition effort upper

Plate raise, bar complex warm up, plate woodchops

Ring dips-
12 @ BW
10 @ BW
8 @ BW
6 @ BW

Straight bar skull crushers-
2x12 @ 50
2x12 @ 60

Chins (various grips)-
4x6-10 @ BW

Straight bar curls (various grips)-
3x12 @ 60

Shrugs-
3x15 @ 135

Back extensions-
3x~10 @ whatever my body weighs at that angle+35

Duration- less than one hour. I'd say...maybe 50. Maybe 45. Kept it pretty intense, especially for the first 4 exercises. I'm trying to reprogram my thinking, so I'm wearing a rubber band around my wrist and whenever I catch myself thinking in such a way that will hold me back (or just blanking out all together in between sets) I just snap it and start thinking something that will help me.
 
Hey if you used a piece of string and put it around you when your in a "braced position" then when ever you are lifting and you arent in the braced position it reminds you ! I just read this is the latest issue of New Zealand fitness haha.
 
Hey that's a pretty good idea. Like, around your stomach, and if it isn't tight enough when you start to lift then you know you need to get tighter?
 
Yeah, I left the damn mag at work. The article was written by paul chek. I cant fully remember exactly how he said to set it up but I will let you know.
 
NBS 4life said:
Yeah, I left the damn mag at work. The article was written by paul chek. I cant fully remember exactly how he said to set it up but I will let you know.
Click to expand...

Sweet. I'd like to see that info, myself. Been wondering about something like that. I'm finding it a little difficult to remember to tighten up my core.
 
2/4/08

ME Upper

Med ball throws, kneeling, standing, med ball warm ups

Deads-
5 @ 135
5 @ 225
1 @ 315
Double pronated ends here
0 @ 385
0 @ 375

Both missed attempts were lost at my knees.

Ring dips-
8 @ BW
4 @ BW+35
3 @ BW+35
2x3 @ BW+40

Incline seated db press-
3x15,11,9 @ 40

Ring rows-
3x12 @ BW

Single arm cable rear delt flies-
3x15 @ whatever

Vomit standing abs-
3x15+ @ whatever weight

Duration: 1 hour 15 minutes. It took a good 30 min to warm up and max the deads, so the rest was pretty intense. I had a good partner today so things went well.

I lost the deads at the knees. This tells me I need more back strength-- my quad strength is there. I need to be doing more rack pulls and GM's if I am going to get my body ready for 405 in 20 days. ****ing great.
 
Who doesn't? They are the greatest BW training tool evarz.

Hey Sara, what do you think about my deads? Should I be hitting a DE on Tues Thurs for just that lift? At this point I want to go balls to the wall and try and get that 405 no matter the cost.
 
Derwyddon said:
Okay I don't really keep track of your journal so please forgive me for asking the following questions: how often do you DL? how long have you been doing it this often? When was the last time you maxed out?
Click to expand...

I guess it would make sense to consider only the time since I've been back to training after winter break.

1.) I DL maybe once a week. Variations I do more often, like 2x a week.

2.) One week.

3.) Today. Before that was last Monday.
 
2/6/07

ME Lower

Med ball throws, woodchops warm up

Rack pulls from top of the knee-
5 @ 135
5 @ 225
5 @ 315
3 @ 365
3 @ 385
2 @ 405

Front squats-
10 @ 135

Bulg squat-
3x12 @ 35/hand

Good Morn-
3x10 @ 115

Hex DB holds-
Couldn't figure out how to do this. "Make sure your fingers don't touch the numbers"? How else do I do it? I ended up holding the DB for time with the first "section" of the finger, with the tips of my fingers pointed out. I don't know if this is how it's done.

Front squat-
8 @ 135

Duration- 1 hour 30. I was talking with my other partner for a while, trying to explain to him why he needed to foam roll his tight IT ands and hip flexors. He refuses to change his ways in his training. I guess some people fear teh greatness :p

On the rack pulls-- pulling felt good. Almost had 405 for three reps. So the weakness is no longer in my upper back, it's most likely my technique and my hamstrings. Since I loose the lift under the knee and half-way up, this is probably the case. Fux. Here we go with the hams now. However, I have a technique question:

When is the proper time to squeeze the glutes? I noticed recently that when pulling, I just try to squeeze the glutes all the way up the lift. When rack pulling, I did not concentrate on squeezing the glutes until lockout. Will squeezing the glutes at an improper time cause power to decrease?
 
2/9/07

Several hours of BJJ today.

I have been going three times a wek regularly, but I am taking this time to record that I now can do muscle-ups.
 
2/11/08

kneeling med ball throws, bar complexes, dynamic warm up

Deads-
5 @ 135
2x5 @ 225
2 @ 315
0 @ 385 (lost it at the top of the knee...)
At this point I thought, why the hell am I doing singles?
2x3 @ 315

Incline bb bench-
5 @ 75
5 @ 135
3 @ 175
2 @ 185

Ring push ups-
3x15 @ BW

Ring rows-
3x12 @ BW

That sitty-uppy thing where you hold the db and do a sit up, then squat off the box-
3xlots @ 45 db

Chest supported rear delt db flies-
3x12-15 @ 10

Duration- 1 hour 15 min

To bring the DL up I need to:

1.) Pull more triples
2.) Do more ham work
3.) Do more back work
4.) I have no idea. I can rack pull with 405 easily because I start with my hips back. When I DL, by the time I'm at my knees, my hips are forward. WTFZ
 
Ya I see a major difference in your pulling DL weight versus your GM weight. I bet you could do a lot more if you tried with the GM. Its one of those exercises where you dont feel like you can do more, but if you put the weight on, its easy.

Hows your grip? Describe how you "lose it"
 
Yeah I should probably up the weight on all those assistance exercises, especially the GM. Very true, it is difficult to feel like you're ready for more weight on the GM, which is why I should force myself.

I lose the weight because I just stall out. My grip is fine. I just get to my knees and stop moving, so I fight it for a while and then miss the lift.
 
so you fail just below knee? a lot of people find that rack pulls doesn't help their deadlift because they don't get into the same position when they dead as when they rack pull. But if you want it to carry over, you should try to get in the position in the rack pull that you do on your deadlift.
 
Very true. I am defoz going to hit some RDL's and heavier GM's this Wednesday. I concur on the rack pulls, I learned that lesson today :/

I'm kinda pissed I'm learning all this NOW, when I have a date with 405 in 20 days.
 
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