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Old 02-17-2011, 11:21 PM   #21
Logan Brunkenhoefer
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2/16/2011

Rest day
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Old 02-17-2011, 11:23 PM   #22
Logan Brunkenhoefer
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2/17/2011

OH Squat 5x5
-95, 115, 115, 135, 135

Power Cleans 5x5
-175, 175, 195, 195, 225

Incline DB bench 5, 5, 5, 3, 3, 3
-70, 75, 80, 80, 85, 85

Pendlay Rows 5x5
-155, 155, 175, 195, 205

Upright Rows 5x5
-65, 65, 75, 85, 95

Preacher Curls 4x10
-35 lb DB

Farmers Walk- 4 sets as far as possible
-130 lb DBs
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Old 02-20-2011, 05:29 PM   #23
Logan Brunkenhoefer
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2/18/10

Face to wall handstand holds 5 sets
60, 55, 50, 45, 45 seconds

Bulgarian Dips 5x5

Max pull-ups with 25lb weight- 2 sets
15, 12

Planche Lean and L-sits

Abs-
Toes to bar, windshield wipers, back extentions
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Old 02-20-2011, 09:53 PM   #24
Logan Brunkenhoefer
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I'm going to be taking the week off of working out completly. I haven't had a break for a long time, and feel like it is well needed. We'll see how this goes, I think I'll be going crazy by day 3!!
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Old 02-22-2011, 05:01 AM   #25
Eduardo Chile
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I think light workouts would serve you well instead of a complete layoff. But, light weeks are definitely needed.
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Old 02-23-2011, 04:44 PM   #26
Logan Brunkenhoefer
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I agree, I went for a light run today. I couldn't stand it anymore!
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Old 02-26-2011, 09:51 PM   #27
Logan Brunkenhoefer
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2/26/2011

I went ahead and did a few light workouts throughout the week. It turned out to be a good week to take off, lots of school work. Came back today feeling great! It was nice to be back in the gym for sure.

My deadlift and front squat felt great today. My snatches are terrible though, I really need to take videos of those so y'all can critque it.

I did get a video of my deadlift today, once I figure out how to post it I'll get it on here.

Front Squat 5x5
- 185, 225, 245, 255, 265 (3)

Snatch 5x5
- 115, 125, 135, 135, 145

Deadlift 5, 5, 5, 3, 3, 3
315, 375, 395, 455, 475, 505 (2)

Farmers walk with 130 lb DBs

Lunges 3 sets of 8
-155, 175, 185

Seated calf raises- 100 reps
Leg Press calf raises- 6x6
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Old 02-26-2011, 11:31 PM   #28
Logan Brunkenhoefer
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Heres the video..

Few different things: Lower back rounded a little to much and I need to look down instead of cocking my head up.

What else do y'all think?

475 for 3 reps

http://www.youtube.com/watch?v=f3GN_7_VLx0
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Old 02-27-2011, 11:40 AM   #29
Samuel Hughes
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You are impressively strong, but I'd say your form is off. If you are going to set you hips that high, you are going to struggle to keep a neutral spine. Strong pulling though.
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Current Lifts (December 2010): BW 166lbs; 285lb Bench Press; 315lb Squat; 175lb Overhead Press; 405lb Deadlift; 205lb Power Clean
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Old 02-27-2011, 12:29 PM   #30
Eduardo Chile
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Logan,

I used to deadlift like that as well. If you look through my videos you will see the progression I have made. I still have some strides to go.

1. Your hips are too high as Samuel said.

2. The weight is likely not starting over your mid foot.

3. Your back is rounding some.

Here are some tips to get you in a better/safer starting position.

1. Place the bar over the mid foot. This should be a couple of inches from your shins.

2. Go down and grab the bar by bending over at the hip. Your knee angle should not have changed at this point.

3. Move your shins forward until they touch the bar.

4. Expand your chest and tighten up your abs.

5. Experiment with looking down and straight ahead to maintain your arch. I personally look straight ahead.

But you are very strong and if you improve your leverages you will show your stength even more.
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