Lei's Big Huge Log
- Thread starter LeiYunFat
- Start date
when you do goodmornings, do you make your torso/back parallel to the ground?
I used to do this, sometimes would even get below parallel, but I noticed recently that my back rounds when I do a lot of large ROM lower exercises. I don't know if I always did this, or if I have lost hip mobility and need to regain it. So I practiced the GM movement until I knew about where my back starts to round and stay above that. tl;dr- I go until the point my back starts to round, about 20-30 degrees from the floor, estimate.
FF- On the way
thats freaking awesome man. i gotta go searching through a junkyard or something and find a big @$$ tire like that to flip and drag around. lucky!
5/1/09
Foam roll+standard warm up
back squat-
5 @ 135
5 @ 155
5 @ 165
2x3 @ 185
3x3 @ 195
2x5 @ 195
Ring dip-
5 @ bw
5 @ bw+15
2x5 @ bw+25
8 @ bw+35 drop plate 8 @ bw
Chin/pull-
10 chins @ bw
6 pulls @ bw+25
6 chins @ bw
4 pulls @ bw
Ring row-
4x10+
Back extension-
3x10+ @ bw+35
FTB hanging abs-
10
Foam roll+standard warm up
back squat-
5 @ 135
5 @ 155
5 @ 165
2x3 @ 185
3x3 @ 195
2x5 @ 195
Ring dip-
5 @ bw
5 @ bw+15
2x5 @ bw+25
8 @ bw+35 drop plate 8 @ bw
Chin/pull-
10 chins @ bw
6 pulls @ bw+25
6 chins @ bw
4 pulls @ bw
Ring row-
4x10+
Back extension-
3x10+ @ bw+35
FTB hanging abs-
10
5/4/09
Standard warm up
Did "Fight Gone Bad" xfit workout
3 rounds of
1 minute wall ball with 20 lb med ball
1 minute sumo deadlift high pull with 95 lbs
1 minute box jumps on 20"+
1 minute OHP with 75 lbs
1 minute row* Was subbed in with airdyne bike
You're supposed to count # of reps, but I didn't care. Just went hard.
Standard warm up
Did "Fight Gone Bad" xfit workout
3 rounds of
1 minute wall ball with 20 lb med ball
1 minute sumo deadlift high pull with 95 lbs
1 minute box jumps on 20"+
1 minute OHP with 75 lbs
1 minute row* Was subbed in with airdyne bike
You're supposed to count # of reps, but I didn't care. Just went hard.
5/6/09
Standard WU
Clean high pull-
5 @ 95
5 @ 115
5 @ 135
3x3 @ 155
3 @ 165
3x3 @ 175
OHP-
5 @ 95
5 @ 105
5 @ 115
5 @ 125
3x3 @ 135
3 @ 145
3 @ 155
Ring dip-
3x10+ @ bw
Chinese DB row-
20, 15, 10 @ 75
Plyo alternating plate pushups-
2xmax reps
FTB hanging abs-
2x10
Thoughts-
Watched Chinese OLY team vids yesterday. Experimented with new set up today, felt pretty good. Feet were wider and toes were flared out. Grip was wider. Sat into the lift more, arched my back harder. I will now be referring to "single arm self supported db row" as "Chinese db row" as that is where I originally saw it anyway.
Really need to keep on top of my OHP. Looks like I should experiment with lower volume with this exercise as I fatigue before I get to any heavy weight.
Standard WU
Clean high pull-
5 @ 95
5 @ 115
5 @ 135
3x3 @ 155
3 @ 165
3x3 @ 175
OHP-
5 @ 95
5 @ 105
5 @ 115
5 @ 125
3x3 @ 135
3 @ 145
3 @ 155
Ring dip-
3x10+ @ bw
Chinese DB row-
20, 15, 10 @ 75
Plyo alternating plate pushups-
2xmax reps
FTB hanging abs-
2x10
Thoughts-
Watched Chinese OLY team vids yesterday. Experimented with new set up today, felt pretty good. Feet were wider and toes were flared out. Grip was wider. Sat into the lift more, arched my back harder. I will now be referring to "single arm self supported db row" as "Chinese db row" as that is where I originally saw it anyway.
Really need to keep on top of my OHP. Looks like I should experiment with lower volume with this exercise as I fatigue before I get to any heavy weight.
6/5/09
standard warm up using broom stick and light bar
ring dip-
5 @ bw
5 @ +15
5 @ +25
6x5 @ +35
pullup-
10 @ bw
Seated db shoulder press-
4x5-10 @ 40
Back extension-
4xmax reps @ bw
Robot pilot leg lifts-
2xmax reps
Thoughts-
Robot pilot leg lifts refers to leg lifts done on the apparatus where you rest on your elbows. It looks like a pilot seat for a giant robot.
Pulling grip stuff is totally out. I had a wart frozen off Monday-- the blistering and bruising is preventing me from pulling.
Karky smells like dirty diapers
standard warm up using broom stick and light bar
ring dip-
5 @ bw
5 @ +15
5 @ +25
6x5 @ +35
pullup-
10 @ bw
Seated db shoulder press-
4x5-10 @ 40
Back extension-
4xmax reps @ bw
Robot pilot leg lifts-
2xmax reps
Thoughts-
Robot pilot leg lifts refers to leg lifts done on the apparatus where you rest on your elbows. It looks like a pilot seat for a giant robot.
Pulling grip stuff is totally out. I had a wart frozen off Monday-- the blistering and bruising is preventing me from pulling.
Karky smells like dirty diapers
lol, im glad ur planning on making a comeback man.
i noticed a long time without any posts in here; im glad ur back.
you should post your height, weight, and PR's right now, begginning of summer so that you can compare to your PRs at the end of summer. its great for motivation.
what are your goals?
i noticed a long time without any posts in here; im glad ur back.
you should post your height, weight, and PR's right now, begginning of summer so that you can compare to your PRs at the end of summer. its great for motivation.
what are your goals?
No idea what my PR's are, I haven't 1rm'ed for a long time as well as being out of lifting for quite some time.
I'm about 165 waking up, 12-14% bf, 5'11".
Short term goals:
Begin grappling as soon as these blisters heal
Get a stronger lower back
Long term:
Get stronger at the ohp, dip, squat, pullup, deadlift
Pensive goal:
Get up to 175 12-14% bf waking up before I leave for school.
I'm about 165 waking up, 12-14% bf, 5'11".
Short term goals:
Begin grappling as soon as these blisters heal
Get a stronger lower back
Long term:
Get stronger at the ohp, dip, squat, pullup, deadlift
Pensive goal:
Get up to 175 12-14% bf waking up before I leave for school.
nice! dude you got any pics? 
what kind of workout program are you doing? self made? whats it focused around?
what kind of workout program are you doing? self made? whats it focused around?
Ah, well I went on a beach camping trip last weekend so I will wait for my friends to post pics of it before I snatch them from the internets and maybe post them here.
I was inspired by the set up of the Sheiko program on my heavy lifts. I would say that it's focused around SPP like Sheiko, but I don't have enough frequency, and I don't dead or do a specific press. So I would say this training is focusing on getting my core/lower back stronger, dip/press, and squat up. Building/maintaining that GPP base for grappling is also important. That's why I do so much ring, supp/assist work. I also want to start doing some metcon once I start grappling again.
My weakness for the DL is almost always in the lower back. Which is why I try to get GM-type movements in there.
I was inspired by the set up of the Sheiko program on my heavy lifts. I would say that it's focused around SPP like Sheiko, but I don't have enough frequency, and I don't dead or do a specific press. So I would say this training is focusing on getting my core/lower back stronger, dip/press, and squat up. Building/maintaining that GPP base for grappling is also important. That's why I do so much ring, supp/assist work. I also want to start doing some metcon once I start grappling again.
My weakness for the DL is almost always in the lower back. Which is why I try to get GM-type movements in there.