NOT FAT
nice increase on squats.....finally! ;]
nice increase on squats.....finally! ;]
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Lei's Big Huge Log
- Thread starter LeiYunFat
- Start date
7/9/09
Jits, 2 hours.
Thoughts-
Feels good to be back in it. Worked on side stroke pass, pin leg down, pressure with hip down on the pinned leg, underhook other leg. Drive in, pass. This pass is everywhere.
Worked on seatbelt pass, seatbelt/cross pass/choke. For pass, seatbelt grips, heavy down/stack, pass to side, keep pressure up, shake legs off head, side ctrl.
Seatbelt cross pass, same as above, only cross an arm over their throat, for choke lift their ass into the air and stack on them. Work this more.
These passes are everywhere, and they work flawlessly together.
Then gym.
Snatch grip OH stretch, foam roll, hip flex stretch warm up
Military press-
5 @ 65
5 @ 95
4 @ 115
5x3 @ 115
Pullup-
5x10 @ bw
Ring dip-
5x10 @ bw
Kroc row-
2x20 @ 55 db
Some abs, not even worth adding in here
Thoughts-
Mil press is tough. Going to work on this because it allows me to OHP at a lighter load and still challenges me. Wrist a little ****ed still.
Jits, 2 hours.
Thoughts-
Feels good to be back in it. Worked on side stroke pass, pin leg down, pressure with hip down on the pinned leg, underhook other leg. Drive in, pass. This pass is everywhere.
Worked on seatbelt pass, seatbelt/cross pass/choke. For pass, seatbelt grips, heavy down/stack, pass to side, keep pressure up, shake legs off head, side ctrl.
Seatbelt cross pass, same as above, only cross an arm over their throat, for choke lift their ass into the air and stack on them. Work this more.
These passes are everywhere, and they work flawlessly together.
Then gym.
Snatch grip OH stretch, foam roll, hip flex stretch warm up
Military press-
5 @ 65
5 @ 95
4 @ 115
5x3 @ 115
Pullup-
5x10 @ bw
Ring dip-
5x10 @ bw
Kroc row-
2x20 @ 55 db
Some abs, not even worth adding in here
Thoughts-
Mil press is tough. Going to work on this because it allows me to OHP at a lighter load and still challenges me. Wrist a little ****ed still.
7/13/09
1.5 hours jits. Need to work on my game when I jump to mount/triangle. Keep sitting on the chest with nowhere to go-- no arms. Need to work on baiting the triangle, or transitioning to side ctrl.
Side note: More gogoplatas! Awesome sub is awesome.
Later on, gym.
Foam roll warm up, hip flexor stretch
Back Squat-
2x5 @ 135
5 @ 155
5 @ 185
5x5 @ 205
RDL with deficit plates-
10 @ 145
3x10 @ 195
Front squat-
3x10 @ 115
Decline abs with one armed kb-
3xwhatever @ 25 kb
Back extensions-
2xwhatever @ +45 plate
Thoughts-
Forgot how many sets of squats. I think that's what I did. I didn't feel ready for heavier loads so I stayed back and did reps. RDL's were ****ing hard. Front squats were a lot easier than last time. Discovered I do pullups wrong. My traps are always flexed and my scapula are never pulled back. Need to correct this.
1.5 hours jits. Need to work on my game when I jump to mount/triangle. Keep sitting on the chest with nowhere to go-- no arms. Need to work on baiting the triangle, or transitioning to side ctrl.
Side note: More gogoplatas! Awesome sub is awesome.
Later on, gym.
Foam roll warm up, hip flexor stretch
Back Squat-
2x5 @ 135
5 @ 155
5 @ 185
5x5 @ 205
RDL with deficit plates-
10 @ 145
3x10 @ 195
Front squat-
3x10 @ 115
Decline abs with one armed kb-
3xwhatever @ 25 kb
Back extensions-
2xwhatever @ +45 plate
Thoughts-
Forgot how many sets of squats. I think that's what I did. I didn't feel ready for heavier loads so I stayed back and did reps. RDL's were ****ing hard. Front squats were a lot easier than last time. Discovered I do pullups wrong. My traps are always flexed and my scapula are never pulled back. Need to correct this.
7/13/09
Discovered I do pullups wrong. My traps are always flexed and my scapula are never pulled back. Need to correct this.
that is very interesting. honestly, i never thought there was a form to pullups, i would just pull up and as long as i got above the bar, and went all the way down, i counted it as good form.
can you please explain to me good form for pullups?
and how do you pull back your scapula?
I was referring to just trying to pinch your shoulder blades together at the top.
7/14/09
Foam roll, snatch grip oh stretch warm up
Mil press-
5 @ 65
5 @ 95
5 @ 105
6x3 @ 105
Pullup-
5x10 @ bw
Ring dip-
5x10 @ bw
Chinese db row-
2x15 @ 60
Alternating off height plyo pushup-
2x15
EZ bar preacher curls-
2x10 @ whatever
Turkish getup-
5 per side with 25 kb
Thoughts-
Mil press is a pretty tough exercise. My ego misses my leg drive. Curls were done 4 da girlz.
7/14/09
Foam roll, snatch grip oh stretch warm up
Mil press-
5 @ 65
5 @ 95
5 @ 105
6x3 @ 105
Pullup-
5x10 @ bw
Ring dip-
5x10 @ bw
Chinese db row-
2x15 @ 60
Alternating off height plyo pushup-
2x15
EZ bar preacher curls-
2x10 @ whatever
Turkish getup-
5 per side with 25 kb
Thoughts-
Mil press is a pretty tough exercise. My ego misses my leg drive. Curls were done 4 da girlz.
cool workout dude.
how do you plan to progress with the pullups/dips?
how do you plan to progress with the pullups/dips?
bump.
lei, where have you been?
get back here and post some hard workouts bro!
hows life?
lei, where have you been?
get back here and post some hard workouts bro!
hows life?
7/27/09
Foam roll warm up, pvc stretching
Military Press-
5 @ 65
5 @ 75
12 @ 95
Ring dips-
5x10 @ bw
Pullups-
5x10 @ bw
Some abs
Thoughts-
Inspired by Wendler's 5/3/1. Two light warm up sets, followed by an all out "heavy" set. I say "inspired by" because I didn't bother to plug in my weights for it-- partly because I'm lazy and partly because it would hurt my pride to go any lighter. Wendler also said that 100 pullups and dips/week is a good idea for GPP. That explains the 5x10's. He isn't as big on supp/assist work as I am. I'm kind of scared that I'm not getting enough work in, coming off the endless sets and whatnot. Don't know if I'll keep this up.
I look so good with a pump. I look like a skinny twerp without one.
Was out of town for a while-- spent most my days swimming, trying to surf, body surfing, snorkeling, boogie boarding, hiking.
I plan to progress with pullups/dips with more reps per set and more weight per set, aiming for 100 reps of that exercise per week.
Foam roll warm up, pvc stretching
Military Press-
5 @ 65
5 @ 75
12 @ 95
Ring dips-
5x10 @ bw
Pullups-
5x10 @ bw
Some abs
Thoughts-
Inspired by Wendler's 5/3/1. Two light warm up sets, followed by an all out "heavy" set. I say "inspired by" because I didn't bother to plug in my weights for it-- partly because I'm lazy and partly because it would hurt my pride to go any lighter. Wendler also said that 100 pullups and dips/week is a good idea for GPP. That explains the 5x10's. He isn't as big on supp/assist work as I am. I'm kind of scared that I'm not getting enough work in, coming off the endless sets and whatnot. Don't know if I'll keep this up.
I look so good with a pump. I look like a skinny twerp without one.
Was out of town for a while-- spent most my days swimming, trying to surf, body surfing, snorkeling, boogie boarding, hiking.
I plan to progress with pullups/dips with more reps per set and more weight per set, aiming for 100 reps of that exercise per week.
7/28/09
Foam roll, oh squat warm up, snatch grip RDL with empty bar
Back Squat-
5 @ 135
5 @ 155
2x5 @ 185
3 @ 205
3 @ 225
2x5 @ 205
Deficit RDL-
10 @ 145
10 @ 195
12 @ 195
Front squat-
2x10 @ 135
FTB abs-
10, 12
Back extension-
25 @ +35
30 @ +35
Shrugs-
10 @ 135
Thoughts-
Going to keep my volume up for the lower body. Wendlers 5/3/1 may be reserved for the mil press. I have time, for now. Especially since I have no school for another two months and I've resigned from my job come Aug 1.
Back squats were harder than usual. Need to get used to them again. Front squat were brutal. RDL's were brutal. Grip was destroyed.
Foam roll, oh squat warm up, snatch grip RDL with empty bar
Back Squat-
5 @ 135
5 @ 155
2x5 @ 185
3 @ 205
3 @ 225
2x5 @ 205
Deficit RDL-
10 @ 145
10 @ 195
12 @ 195
Front squat-
2x10 @ 135
FTB abs-
10, 12
Back extension-
25 @ +35
30 @ +35
Shrugs-
10 @ 135
Thoughts-
Going to keep my volume up for the lower body. Wendlers 5/3/1 may be reserved for the mil press. I have time, for now. Especially since I have no school for another two months and I've resigned from my job come Aug 1.
Back squats were harder than usual. Need to get used to them again. Front squat were brutal. RDL's were brutal. Grip was destroyed.
7/30/09
Foam roll, pvc stretch, more stretching warm up
Mil Press-
5 @ 65
5 @ 75
5 @ 95
6x3 @ 115
Push Press-
2 @ 115
7x2 @ 135
Pullup-
5x10 @ bw
Ring Dip-
5x10 @ bw
Simulated GHR abs-
3x10
Fat bar cable curls-
2xwhatever
Thoughts-
Had a periworkout shake today. 25g whey, couple scoops brown sugar. Felt pretty good. Had it after the first set of mil press.
Really sore today. Still sore, rather. Even more sore now.
Probably won't lift tomorrow. Last day of work, friend's b-day. Probably going to get hammered.
Foam roll, pvc stretch, more stretching warm up
Mil Press-
5 @ 65
5 @ 75
5 @ 95
6x3 @ 115
Push Press-
2 @ 115
7x2 @ 135
Pullup-
5x10 @ bw
Ring Dip-
5x10 @ bw
Simulated GHR abs-
3x10
Fat bar cable curls-
2xwhatever
Thoughts-
Had a periworkout shake today. 25g whey, couple scoops brown sugar. Felt pretty good. Had it after the first set of mil press.
Really sore today. Still sore, rather. Even more sore now.
Probably won't lift tomorrow. Last day of work, friend's b-day. Probably going to get hammered.
8/4/09
Foam roll, hip flex stretch, OH squat and oh stretch
Back squat-
5 @ 135
5 @ 155
5 @ 185
2x5 @ 205
Good morning-
3x10 @ 135
20 @ 135
Simulated GHR abs-
4x10+
Thoughts-
Squats were hard. I suspect that either I'm getting a bit burnt out/overtrained on this exercise, or that front squats mess my form up. Hm.
Right ham really tight.
Foam roll, hip flex stretch, OH squat and oh stretch
Back squat-
5 @ 135
5 @ 155
5 @ 185
2x5 @ 205
Good morning-
3x10 @ 135
20 @ 135
Simulated GHR abs-
4x10+
Thoughts-
Squats were hard. I suspect that either I'm getting a bit burnt out/overtrained on this exercise, or that front squats mess my form up. Hm.
Right ham really tight.
8/5/09
Foam roll, OH stretch warm up
Mil press-
5 @ 65
5 @ 85
6 @ 105
Ring dips-
5x10 @ bw
Pullups-
5x10
Renegade Row-
2x20 @ 35 db
Ring pushups-
12
25-30
Cable curls-
2 sets max reps
Thoughts-
Okay, I'm going to plug my maxes into 5/3/1 and do that. Other than that, I felt like **** today. Probable poor diet coupled with partying
Foam roll, OH stretch warm up
Mil press-
5 @ 65
5 @ 85
6 @ 105
Ring dips-
5x10 @ bw
Pullups-
5x10
Renegade Row-
2x20 @ 35 db
Ring pushups-
12
25-30
Cable curls-
2 sets max reps
Thoughts-
Okay, I'm going to plug my maxes into 5/3/1 and do that. Other than that, I felt like **** today. Probable poor diet coupled with partying
8/7/09
warm up
Back squat-
5 @ 135
5 @ 185
8 @ 205
Mil Press-
5 @ 65
5 @ 95
6 @ 105
DL-
5 @ 135
5 @ 225
5 @ 280
Ring dip-
10
Pullups-
10
T-bar row-
3x20 @ 90
Bradford press-
3x10 @ whatever
Cable tri rope extension-
30 @ whatever
Preacher curl-
25 @ 55
Shrugs-
Various methods, max reps, two sets
Thoughts-
Weak DL. Figures. Benching was out, overuse injury was nagging. Supposed to test max reps at 150 to calculate max for 5/3/1. Guess I won't be doing much benching-- especially if I'm going to do no less than 100 dips/week.
Vert pulling was tough. Did horizontal pulling instead.
warm up
Back squat-
5 @ 135
5 @ 185
8 @ 205
Mil Press-
5 @ 65
5 @ 95
6 @ 105
DL-
5 @ 135
5 @ 225
5 @ 280
Ring dip-
10
Pullups-
10
T-bar row-
3x20 @ 90
Bradford press-
3x10 @ whatever
Cable tri rope extension-
30 @ whatever
Preacher curl-
25 @ 55
Shrugs-
Various methods, max reps, two sets
Thoughts-
Weak DL. Figures. Benching was out, overuse injury was nagging. Supposed to test max reps at 150 to calculate max for 5/3/1. Guess I won't be doing much benching-- especially if I'm going to do no less than 100 dips/week.
Vert pulling was tough. Did horizontal pulling instead.
8/17/09
Foam roll, OH squat warm up
Back Squat-
5 @ 135
5 @ 155
15 @ 180
Front squat-
3x10 @ 115
RDL with deficit-
12 @ 145
2x10-12 @ 195
Simulated GHR abs-
3x10
Back Extension-
Lots of reps, one set
Thoughts-
Started Wendler's 5/3/1 today. Going too deep in the squatting, I think. Need to really concentrate on form. In other news, I built myself parallettes and will make a slosh pipe tomorrow. Pictures incoming
Foam roll, OH squat warm up
Back Squat-
5 @ 135
5 @ 155
15 @ 180
Front squat-
3x10 @ 115
RDL with deficit-
12 @ 145
2x10-12 @ 195
Simulated GHR abs-
3x10
Back Extension-
Lots of reps, one set
Thoughts-
Started Wendler's 5/3/1 today. Going too deep in the squatting, I think. Need to really concentrate on form. In other news, I built myself parallettes and will make a slosh pipe tomorrow. Pictures incoming
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