Lei's Big Huge Log
- Thread starter LeiYunFat
- Start date
9/12/09
Muscle up
15 ring dips
3 muscle ups
15 ring dips
OH slosh pipe carry, OH slosh squat
25 sledge swings per side
OH slosh pipe carry
2 Muscle ups
10 ring dips
OH slosh pipe carry, OH slosh squat
20 sledge swings per side
OH slosh pipe carry
3 Muscle ups
10 ring dips
OH slosh pipe carry, OH slosh squat
20 sledge swings per side
OH slosh pipe carry
3x10 ring pullups
Various ring rows and ring pushups throughout the day to keep shoulder healthy
Thoughts-
Lots of rest between "circuits". Just a chill workout.
Muscle up
15 ring dips
3 muscle ups
15 ring dips
OH slosh pipe carry, OH slosh squat
25 sledge swings per side
OH slosh pipe carry
2 Muscle ups
10 ring dips
OH slosh pipe carry, OH slosh squat
20 sledge swings per side
OH slosh pipe carry
3 Muscle ups
10 ring dips
OH slosh pipe carry, OH slosh squat
20 sledge swings per side
OH slosh pipe carry
3x10 ring pullups
Various ring rows and ring pushups throughout the day to keep shoulder healthy
Thoughts-
Lots of rest between "circuits". Just a chill workout.
Now thats a badass workout Lei. Seeing way too many shoulder/back chest/tri workouts around here.
9/15/09
Snatch grip rdl, oh stretch, snatch, front squat, press on empty bar, med ball slam, hip flex stretch warm up
Mil press-
5 @ 65
5 @ 75
5 @ 95
12 @ 95
Push Press-
4x3 @ 135
Clean high pull-
5 @ 95
5 @ 135
5 @ 155
10 @ 165
Pullup-
3x10 @ bw
Horizontal back extension-
2xAMRAP, some with 25 plate
Simulated ghr abs-
2xlots
Chinese db row-
20 @ 65
Cable curls-
AMRAP, whatever weight, one set
Thoughts-
Need to eat more. Ate really well after workout. Drank too much water, really felt like puking near the end.
Snatch grip rdl, oh stretch, snatch, front squat, press on empty bar, med ball slam, hip flex stretch warm up
Mil press-
5 @ 65
5 @ 75
5 @ 95
12 @ 95
Push Press-
4x3 @ 135
Clean high pull-
5 @ 95
5 @ 135
5 @ 155
10 @ 165
Pullup-
3x10 @ bw
Horizontal back extension-
2xAMRAP, some with 25 plate
Simulated ghr abs-
2xlots
Chinese db row-
20 @ 65
Cable curls-
AMRAP, whatever weight, one set
Thoughts-
Need to eat more. Ate really well after workout. Drank too much water, really felt like puking near the end.
9/17/09
Standard warm up
Back squat-
5 @ 135
5 @ 165
15 @ 185
Clean High pull-
4 or 5 sets, 5 reps @ 135
RDL-
15 @ 135
Switched to snatch grip
2x10 @ 165
Chinese chest supported BB row-
3x10 @ 115
Bench-
3x10 @ 135
Thoughts-
Drank a soda and protein shake before workout. WOW. I was really feeling a sugar/caffeine rush. Even 2 minutes after drinking it, I was running around the house getting ready to go to the gym, fidgeting and cussing like there was a killer after me. This made squats a bit harder, especially the last all out set. I felt like my heart was going to explode and my legs felt really wobbly.
I really need to eat more.
Standard warm up
Back squat-
5 @ 135
5 @ 165
15 @ 185
Clean High pull-
4 or 5 sets, 5 reps @ 135
RDL-
15 @ 135
Switched to snatch grip
2x10 @ 165
Chinese chest supported BB row-
3x10 @ 115
Bench-
3x10 @ 135
Thoughts-
Drank a soda and protein shake before workout. WOW. I was really feeling a sugar/caffeine rush. Even 2 minutes after drinking it, I was running around the house getting ready to go to the gym, fidgeting and cussing like there was a killer after me. This made squats a bit harder, especially the last all out set. I felt like my heart was going to explode and my legs felt really wobbly.
I really need to eat more.
9/22/09
3 min row, OH stretch warm up, RDL, snatch w/ empty
Mil Press-
5 @ 65
5 @ 75
10 @ 95
Pullup-
5x10 @ bw
Ring Dip-
10, 15, 10, 5 @ bw
Ring pushup-
3x15-20 @ bw
T bar row-
3x10-20 @ 45-90
Face pull-
3x10 @ whatever
Thoughts-
Went with a friend, spent a lot f time doing the exercises to demonstrate/teach
3 min row, OH stretch warm up, RDL, snatch w/ empty
Mil Press-
5 @ 65
5 @ 75
10 @ 95
Pullup-
5x10 @ bw
Ring Dip-
10, 15, 10, 5 @ bw
Ring pushup-
3x15-20 @ bw
T bar row-
3x10-20 @ 45-90
Face pull-
3x10 @ whatever
Thoughts-
Went with a friend, spent a lot f time doing the exercises to demonstrate/teach
that military press is going up and getting strong man!!!
Sorry I just get really mad when aussies try to rain on my parade. Just look at Matt182
Cool dude
9/23/09
Standard warm up
Power clean-
lots @ 95
2x5 @ 135
3 @ 155
2x3 @ 165
High bar oly squat-
5 @ 115
5 @ 135
10 @ 185
Horizontal back extension-
10 @ bw
4x10-12 @ bw+35
Ring row-
3x10-12 @ bw
FTB abs-
3x10 @ bw
Thoughts-
Going to drink gatorade during the workout. Seemed to help a bit here.
9/23/09
Standard warm up
Power clean-
lots @ 95
2x5 @ 135
3 @ 155
2x3 @ 165
High bar oly squat-
5 @ 115
5 @ 135
10 @ 185
Horizontal back extension-
10 @ bw
4x10-12 @ bw+35
Ring row-
3x10-12 @ bw
FTB abs-
3x10 @ bw
Thoughts-
Going to drink gatorade during the workout. Seemed to help a bit here.
9/24/09
Foam roll warm up, standard empty bar warm up
Back squat-
5 @ 135
5 @ 155
5 @ 185
5 @ 205
Pullup-
3x10 @ bw
Bench-
4x5 @ 135
Chest supported t-bar row-
3x10 @ 95, 70, 70
45 degree back extension-
10+ @ bw+25
2x10 @ bw +45
Cable curls-
3x10-30 @ whatever
Thoughts-
Took 5g creatine ester from sample pack for PWO on the 23rd. Felt almost no soreness on the 24th (this day) and was pretty ready to get that ****. Will definately consider creatine in the near future. Especially since I'm wondering if water retention via creatine aids in prevention/recovery of hangovers. Stomach cramps were observed.
I have started school officially. They have two weight rooms and two squat racks in total. No bumper plates, although they do have foam rollers. Do the athletes all lift here? Kind of hard to imagine.
Foam roll warm up, standard empty bar warm up
Back squat-
5 @ 135
5 @ 155
5 @ 185
5 @ 205
Pullup-
3x10 @ bw
Bench-
4x5 @ 135
Chest supported t-bar row-
3x10 @ 95, 70, 70
45 degree back extension-
10+ @ bw+25
2x10 @ bw +45
Cable curls-
3x10-30 @ whatever
Thoughts-
Took 5g creatine ester from sample pack for PWO on the 23rd. Felt almost no soreness on the 24th (this day) and was pretty ready to get that ****. Will definately consider creatine in the near future. Especially since I'm wondering if water retention via creatine aids in prevention/recovery of hangovers. Stomach cramps were observed.
I have started school officially. They have two weight rooms and two squat racks in total. No bumper plates, although they do have foam rollers. Do the athletes all lift here? Kind of hard to imagine.
10/2/09
Foam roll warm up
RDL-
10 @ 135
Back Squat-
5 @ 135
5 @ 185
3 @ 225
Pullup-
2x10 @ bw
Cable Row-
3x10+ @ whatever
Ring dip-
20 @ bw
2x15 @ bw
Thoughts-
Just getting back and lifting some weights here. Some guy worked in for squats which explains the uncharacteristic jumps in weight.
10/7/09
Foam roll warm up
Bench-
5 @ 115
5 @ 135
6 @ 160
Back squat-
5 @ 135
5 @ 185
6 @ 215
Mil Press-
5 @ 75
6 @ 110
Deadlift-
5 @ 135
5 @ 225
7 @ 280
Ring dip-
20 @ bw
3x10 @ bw+25
Pullup-
3x5 @ bw+25
Chest supported t-bar row-
3x15 @ whatever
FTB abs-
2x10 @ bw
45 Degree back extension-
10 @ bw+25
2x10 @ bw+45
Thoughts-
Max testing to recalculate a new 5/3/1 cycle. Focused on relaxing all the way for t-bar rows. Form was ugly on deads, as usual. Debating whether or not to sub weighted pullups for deads. I was given a warning for riding my weight down to the floor, "slamming it". The university has a dip belt. Win.
Foam roll warm up
RDL-
10 @ 135
Back Squat-
5 @ 135
5 @ 185
3 @ 225
Pullup-
2x10 @ bw
Cable Row-
3x10+ @ whatever
Ring dip-
20 @ bw
2x15 @ bw
Thoughts-
Just getting back and lifting some weights here. Some guy worked in for squats which explains the uncharacteristic jumps in weight.
10/7/09
Foam roll warm up
Bench-
5 @ 115
5 @ 135
6 @ 160
Back squat-
5 @ 135
5 @ 185
6 @ 215
Mil Press-
5 @ 75
6 @ 110
Deadlift-
5 @ 135
5 @ 225
7 @ 280
Ring dip-
20 @ bw
3x10 @ bw+25
Pullup-
3x5 @ bw+25
Chest supported t-bar row-
3x15 @ whatever
FTB abs-
2x10 @ bw
45 Degree back extension-
10 @ bw+25
2x10 @ bw+45
Thoughts-
Max testing to recalculate a new 5/3/1 cycle. Focused on relaxing all the way for t-bar rows. Form was ugly on deads, as usual. Debating whether or not to sub weighted pullups for deads. I was given a warning for riding my weight down to the floor, "slamming it". The university has a dip belt. Win.
10/8/09
foam roll, bar complex warm up
Mil press-
5 @ 75
5 @ 90
9 @ 100
DB bench-
3x12 @ 45
Kroc row-
2x10-15 @ 60
Straight bar curl-
2x10-15 @ 50
Cable curl-
3xmax reps @ whatever
Cable tri extension-
3x10+ @ whatever
Thoughts-
Sore from the other day, took it easy on assistance.
foam roll, bar complex warm up
Mil press-
5 @ 75
5 @ 90
9 @ 100
DB bench-
3x12 @ 45
Kroc row-
2x10-15 @ 60
Straight bar curl-
2x10-15 @ 50
Cable curl-
3xmax reps @ whatever
Cable tri extension-
3x10+ @ whatever
Thoughts-
Sore from the other day, took it easy on assistance.
10/11/09
New standard warm up- foam roll entire back, IT band, hip flex, hip flex stretch, bar complex (rdl, snatch, snatch stretch, oh squat)
Back Squat-
5 @ 135
5 @ 150
5 @ 170
12 @ 195
Bench-
5 @ 110
5 @ 130
15 @ 145
Front Squat-
3x15 @ 95
Pushup-
15, 20
Pullup-
4x5 @ bw+10
Thoughts-
I love the girls at this campus.
New standard warm up- foam roll entire back, IT band, hip flex, hip flex stretch, bar complex (rdl, snatch, snatch stretch, oh squat)
Back Squat-
5 @ 135
5 @ 150
5 @ 170
12 @ 195
Bench-
5 @ 110
5 @ 130
15 @ 145
Front Squat-
3x15 @ 95
Pushup-
15, 20
Pullup-
4x5 @ bw+10
Thoughts-
I love the girls at this campus.