Lug's Spear: Unleashed S&P

[Lug's Spear]

Lug's Spear

Age: 21
Height: 5'6
Weight: 140 lbs


2nd place out of 30 competitors NAGA May 2008 Novice Flyweight Division.

Strengths: Napoleon Complex and overall psychosis

Backround:

I ran cross country for two years in high school and have been grappling for a year and a half. I also have 6 months of muay thai training. I have been lifting ignorantly for a while, but trying to clean up a routine that will produce some strength. I am also a junior and Psyc Major.

Lug's Spear: One of the four treasures of Ireland. No battle was ever won against the spear of lug or the person who held it.

Lug:

Lugh (pronounced /ˈluː/; modern Irish Lú, earlier Lug) is an Irish deity represented in mythological texts as a hero and High King of the distant past. He is known by the epithets Lámhfhada (pronounced /'la:wad̪ˠə/, meaning "long arm" or "long hand"), for his skill with a spear or sling, Ildánach ("skilled in many arts"), Samhildánach ("Equally skilled in many arts"), Lonnbeimnech ("fierce striker" or perhaps "sword-shouter") and Macnia ("boy hero"), and by the matronymic mac Ethlenn or mac Ethnenn ("son of Ethliu or Ethniu"). He is a reflex of the pan-Celtic god Lugus, and his Welsh counterpart is Lleu Llaw Gyffes "Lugh Strong Hand".

Goals: I realize the most effective goals are measurable so like much of this log I redid them.

-Improve bench press to 210 lbs (1.5x BW) for bench comp
-1RM SOHP 140 lbs (BW)
-1RM Squat 300 lbs
-1RM Dead lift 360 lbs
-3X15 Pull ups
-Sledge hammer lever bottom of the handle

Known current max... and color codes
BENCH: 185
DEADLIFT: TBA
SQUAT: TBA
SOHP: TBA
POWERCLEAN

Running/Cardio
Grip/Wrist Work
Accessory Work

Also signed up for a halfmarathon in 1.5 months so gotta train for that as well. (finish time 2:24:20)

[Lug's Spear]

BENCH
145X5
145X5
145X5
145X5 (fail 4th rep)
145X5 (fail 3rd rep)
-Trying to fix technique, missing a lot of nuances.

DEADLIFT
205X5
135X5
135X5
135X5
135X5
-Knee popped on first set. I think it may be due to using old running shoes with no traction. Gettin a lot of rain so I didn't want to get the chucks soaked. Dumb.

SOHP
80X5
80X5
80X5
-Didn't plan on this, but trying to make the most of my time waiting on the squat rack.

SQUAT
135X5
135X5
135X5
135X5
135X5
-Knee was feelin pretty odd and felt like it was movin around on me.

Gonna elevate and ice my knee tonight. Relative with an MD thinks I may have hurt a ligament or somethin of that nature.

[McClure]

Was all that from one workout? And is that all you did?

If so, I'd suggest reading the s&q's and stickies...that will help with your program quite a bit.

You need to develop a split routine. Decide which compound movements you want to prioritize and pick a few assistance movements to work in the same session.

Don't lift on back-to-back days.

If you are just beginning I suppose you could do a whole-body routine for a month or so...then switch to an upper/lower split for another month and then move onto a proper routine.

Good luck and work hard.

[Lug's Spear]

Originally Posted by McClure

Was all that from one workout? And is that all you did?

If so, I'd suggest reading the s&q's and stickies...that will help with your program quite a bit.

You need to develop a split routine. Decide which compound movements you want to prioritize and pick a few assistance movements to work in the same session.

Don't lift on back-to-back days.

If you are just beginning I suppose you could do a whole-body routine for a month or so...then switch to an upper/lower split for another month and then move onto a proper routine.

Good luck and work hard.

Thanks for the advice, yes that was one days worth of training (from today). I was thinking about sticking to the SS routine. Like I said though, I had no intentions of doing any SOHP today. I did the lifts in order of availability as I have only one squat rack at my gym.

[Lug's Spear]

Two hours of tennis

Sledge Hammer Levering (did equal amounts on both arms)
(my first time using Smashy's guide: Lever Shot! - Smashy's illustrated guide to levering)
1x10 Forward lever
1x10 Reverse lever
1x10 Side to side lever
1x10 Helicopters

Pretty fun, going to be using this guide a couple times a week.

[Lug's Spear]

BENCH
145X5
145X5
145X5
145X5
145X5
-no fail this time 'round, feels good after failin me last two attempts

SQUAT
165X5
165X5
165X5
165X5
165X5
-form still feels shitty, gonna have to read my copy of SS a bit

[Lug's Spear]

Pull ups 3xfail
1x11,1x9,1x4

fuckin shit fuck I used to be able to do so many more, well I guess that's good motivation to do a lot of these

Hammer Levering
1x7 front raises
1x7 reverse raises
1x7 lateral raises
1x7 copters

[joe broadway]

good to see the grip work, are you planning on doing primarily levering?

[Lug's Spear]

No time for the gym today, hopefully I will find a day during the week that works... until then friday/sunday >.<

Pull ups 3xfail
1x12,2x6

Chin ups
1x10, 1x5, 1x5

hmmm chin ups are generally easier or so I thought. I did do my pull ups first and have been doing them a lot more often a couple months ago. Anyone know how often I can do BW exercises like chin and pull ups? I don't wanna have rest days for these >.<

[Lug's Spear]

Originally Posted by joe broadway

good to see the grip work, are you planning on doing primarily levering?

I do grip work for fun without any real goals other than being able to lever the sledge hammer at the very bottom. What is primary levering? Like vids I have seen of "bending the bastard"?