Lei's Big Huge Log

very nice. im working on my deadlift too; i am weak from the bottom so i am working on platform pulls.
i think goodmornings are great too, so il be doing them as well. good idea!
 
6/11/09

standard warm up

OHP-
5 @ 95
5 @ 115
5 @ 135
4x3 @ 145

Clean high pull-
6x5 @ 135

Ring dip-
4x10 @ bw

pullup-
4x10 @ bw

Chinese db row-
2x15 @ 65

Plate alternating plyo pushups-
2xwhatever

Back extension-
2x25 @ bw+25
 
6/16/09

Plate raise, Standard WU

OHP-
5 @ 95
5 @ 105
5 @ 115
3 @ 135
3 @ 145
3 @ 155
2 @ 155

Ring dip-
5x10 @ bw

pullup-
5x10 @ bw

Plyo pushups-
15

Thoughts-
Weak.
 
6/22/09

Standard warm up

Incline BB bench-
5 @ 115
2x5 @ 135
3 @ 145
5x3 @ 165

Clean High Pull-
2x5 @ 135
5 @ 145
3 @ 165
5x3 @ 185

Plyo pushups alternating off box-
3x12

Chinese db rows-
25, 20 @ 60

FTB abs-
2x5-10

jump shrugs-
2x10+ @ whatever

Thoughts-
HURRRRR DURRRR
 
I LIKE the workouts you have been putting together lately. olympic lifting ftw!
can you do a full clean? i find it difficult b/c i am accustomed to power cleans :eek:
 
I have attempted full/squat cleans before. Like you, I am too accustomed to power cleans. I don't really have a need to do them, but if someday I can get coaching for it, I'll give it a shot.

6/24/09

Standard warm up

back squat-
5 @ 115
5 @ 135
5 @ 185
3 @ 205
2x3 @ 215

RDL-
10 @ 135
6 @ 185
2x4 @ 235
Switched to mixed grip
4x6 @ 235

Back extension-
3x12-15 @ bw+45

Standing ab rollouts-
3x6

Thoughts-
Wanted to squat more, was feeling good. Some dude was waiting on me, and I felt guilty that my rest periods are so long, so I cut it short and let him go. This won't happen again. Unless the guy asking me is Mariuz P or something
 
lol nice increase on the squats
rdl's are going nicely too.
you ever try squatting 4 times a week?
im about to do the russian cycle of intro then 3 weeks of squatting 4 times a week.
last time i did it i put on 35lbs to my squat, so hopefully i get even better results this time! tell me if ur interested and il link u!
 
Proteinboy said:
lol nice increase on the squats
rdl's are going nicely too.
you ever try squatting 4 times a week?
im about to do the russian cycle of intro then 3 weeks of squatting 4 times a week.
last time i did it i put on 35lbs to my squat, so hopefully i get even better results this time! tell me if ur interested and il link u!
Click to expand...

Ouch 4x a week sounds harsh. What sort of volume/intensity did you use?
 
in russian, 9x4 means 4x9 so dont let that mess with u


it starts with a 1 week introductory micro cycle that is pretty easy; 3 times a week

then it introduces 4 different set/rep styles to do on each day:
mon, wed, fri, sat
4x9, 5x7, 7x5, 10x3
70%, 75%, 80%, 85% of 1rm

then the second week, you add 10kg to each lift. and the suprising thing is, you actually get it.
week 3, you add 5kg more and it works as well.

week 4 is rest/max out week.

i was skeptical at first b/c i didnt know if i was going to be able to progress that fast, but it actually worked.
 
This is what I have for the russian cycle....All I remember is doing deads for 6 set of 6 with 405#s that was killer...


Basic 6 week Russian Cycle
This is a six week cycle for the squat (though it can be applied to the other lifts - see later), training three times a week, aiming to increase your 1 rep max (1RM) by 5%. Alternate light and heavy days are used. The poundages are fixed for the first three weeks, whilst the volume is increased. In the second three weeks, the volume is decreased, whilst the weight rises to a new 1RM.
The notation used is 6*2@80% = 6 sets of 2 reps at 80% of your 1RM.
-----------Day 1-----Day 2-----Day 3
Week 1- 6*2@80% - 6*3@80% - 6*2@80%
Week 2- 6*4@80% - 6*2@80%- 6*5@80%
Week 3- 6*2@80%- 6*6@80%- 6*2@80%
Week 4- 5*5@85% - 6*2@80% - 4*4@90%
Week 5- 6*2@80%- 3*3@95%- 6*2@80%
Week 6- 2*2@100% - 6*2@80%- 1*1@105%
The cycle starts easily for the first 1.5 weeks but soon becomes very hard - the 6 sets of 6 on 80% of your max is a real killer. But, since the increments are gradual, you are soon doing sets you thought were impossible when you first converted the percentages to kgs/lbs. Then the poundages go up and the sets and reps come down, and it seems to get easier both physically and mentally.
This cycle is hard work and novices would be advised to try a less intense peaking cycle first. Don't say I didn't warn you.
Another thing is not to stick religiously to the same routine - you can't keep doing the Russian routine year after year and expect to keep on gaining. Your body needs some variety.
 
Last edited:
I think your post was overshadowed by how awesome your signature is.

What does the upper, supplement, assistance work look like for these cycles?

6/26/09

Standard warm up

Ring dip-
5 @ bw
5 @ bw+10
5 @ bw+25
5 @ bw+35
3 @ bw+45

Pullup-
5 @ bw
5 @ bw+25
5 @ bw+35
3 @ bw+45
2 @ bw+50

Ring row-
4x10-18

Bradford press-
10 @ 65
2x6-10 @ 95

jump shrug-
3x12 @ 135

back extension-
3x15 @ +25 kb. Alternating sides, then superman

Thoughts-
DRRRR
 
nice workout man.

the assistance for the 13 week russian squat cycle is whatever you want, it doesnt specify anything. but dont do a lot of other leg work while squatting 4 times a week kuz that can overkill ur training. i deadlifted 1-2 times a week and just did bench/rows/press/pullups with appropriate volume/intensity.

I also tried the russian squat cycle that solo posted. i was able to peak at the 6x6 which was really intense, but when the sets and reps started dropping and the weight increased, i failed at the 3x3.
that squat cycle didnt do much for me for some reason. i gained like 5lbs on my squat if anything.

the bottom line is that recovery is KEY! especially when squatting 4 times a week...
 
Thanks, I walk around at about 172.

I highly doubt I will be trying this squat cycle as I will be out of town very frequently this summer, as I was all of last week.
 
whoaaa!!! 172, when did that happen!? NICE!!! im still at 167-168! :D dude thats great!
and i just realized that our pullups are about the same strength. same with our push press. lol.
do you snatch/clean and jerk?

anyway, good job on the weight gain! :D
 
7/6/09

pvc snatch grip stretch warm up, snatch grip rdls, plate raise warm up

OHP-
5 @ 75
5 @ 95
5 @ 115
3 @ 135
2 @ 155
0 @ 175

Clean high pull-
5 @ 135
5 @ 155
5x3 @ 175

Pullup-
4x10 @ bw

Seated db press-
4x10-12 @ 40

Cable row-
3x10 @ 120

Jump shrug-
3x10 @ 135

Back extension-
20 with 25 kb, switching sides every 10
2x10 superman @ +25 kb

Thoughts-
Wrist is a little messed up. OHPressing is tough, but db pressing in not. Need to take it easy on the chest because of strain problem brought about again by overuse. So no dips/incline pressing/plyo pushups today.

Need to work on CHP form. Not getting triple extension, it sucks.

Maybe I will go back to jits with the guys on Thurs. Just don't roll with John. My neck is getting weak.

Need to up the intensity a bit when it comes to supp/assist work. Granted, I didn't eat much today, needed to ****, and forgot my music...leaving me to the tunes of Phil Collins and the like.

PB, I think I gained this weight when I decreased the frequency of my lifting. Sitting on my ass for a few months not doing anything except studying and trolling on the internet helped a little.
 
hmm, the workouts seem pretty good anyway. still able to do 4x10 pullups, that doesnt sound fat :]

what body type do you have?
you are asian, no?
 
7/7/09

Foam roll, hip flex stretch, OH squat warm up

Squat-
5 @ 135
5 @ 155
2x5 @ 185
3 @ 205
4x3 @ 225

RDL-
10 @ 135
2x10 @ 205
6 @ 255

Front squat-
3x10 @ 115

Standing ab rollouts-
3x6

Cable pullthroughs-
3xwhatever @ stack

Back extension-
Max reps @ bw+25

Feet to bar abs-
10

Thoughts-
Squats felt good. I suspect due to foam rolling. Taking a **** and eating well probably helped. Front squats were done by bouncing off my calves...Cable pullthroughs were too light. Embarrassing to do at this gym. Had to rectify all the doubters with amazing feats on FTB abs. Screamed a lot on standing ab rollouts.

PB, I don't know what it is, nor do I care. I can see my abs and I can still perform to some extent :)
 
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