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 Post subject: MoshxDeLaney's lifting log
PostPosted: Mon Mar 28, 2011 5:19 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Herein I will track my progress in the gym in hopes that people can read on it and give any feedback they want, and maybe reading this will inspire someone to try something new. I am currently following Jim Wendler's 5/3/1 program and have been doing so for about five months now. I like it because it is pretty bare bones. I see so many high school kids in my gym spending two hours a day doing concentration curls, kickbacks and quarter rep squats and then complaining about not being able to get any bigger. Anyway, here begins my log:

I begin every workout with foam rolling, stretching and some pull ups, push ups, hyperextensions and ab work to warm myself up. When I feel sufficiently warmed up, I begin with my warm up sets for my primary movement. I weigh myself at the end of every workout wearing mesh shorts, a t shirt and my Chuck Taylors, just as a reference

3/28/2011
standing military press - (40kgx5reps, 45x3, 50x3), 58x3, 65x3, 74x4
wide grip pull up - BWx12, x8, x6, x4, x4
dip - BWx20, x16, x13, x9, x8
neck* - 15kgx12, x10, x8

Followed this up with some light ab and lower back work because I had a lower back injury a few months ago and am trying to keep my core strong. After that I went home and did two sets of 14 tire flips up and down my driveway supersetted with 20 sledge hammer hits

Body weight - 236
( ) - indicates warm up sets
* - I don't know what to call this movement, but I lay back on a flat bench, hold a weight plate on my forehead, lower my head as far as possible then bring it back up. Sort of looks like a crunch for the neck.
Notes: I slightly changed my lifting path on military presses, which I think took a rep away from my final set, but it puts my shoulder in a less compromising position, which is important as I have torn my rotator cuff in the past. I also started focusing on pulling slightly back on pull ups, which again definitely took some reps away, but I feel in the long run it will be a good change.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Mar 29, 2011 5:15 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3/29/2011
deadlift - (70kgx5, 90x3, 110x3), 140x3, 160x3, 180x4
glute ham raise - BWx10, 7, 6, 4, 3
barbell lunge - 50kgx8, 8, 8, 8, 8
hanging leg raise - BWx12, 12, 12, 12, 8

Followed this up with some hill sprints. There is a hill in my town where all the kids sled when it snows. The hill is probably 100 yards or so in length and fairly steep. I'll get a picture sometime soon. Aside from the tire flipping, this was the first cardio I've done in about 4 months. As such, I only did 10 hill sprints. I rest however long it takes me to walk back down the hill, which is about as long as the run up takes.

Body weight: 235
Notes: I strained my sacroiliac joint about 4 months ago (the reason I stopped my cardio, as I wasn't able to run). This was only my second real deadlift work out since then, and I'm not pushing myself 100% because I don't want to push my luck. Also, I just added glute ham raises into my work out a few weeks ago and am still getting used to the movement. It's also a little difficult as my gym doesn't have a proper GHR, so I do them on a Roman chair, which absolutely kills my quads. Abs have been feeling weak recently, not sure what that's all about.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Mar 31, 2011 5:37 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3/31/2011
bench press - (95x5, 135x5, 155x3), 185x3, 210x3, 240x9
incline dumbbell press - 65x10, 10, 9, 7, 7
dumbbell row - 90x10(per arm), 10, 9, 8, 7
neck harness/db shrug superset - 35x15/100x13, 13/11, 10/10

No cardio today. The weather was crappy and I was in a bad mood and just wanted to get home.

Body weight: 238
Notes: Barely got the 9th rep with 240 on bench. I was pretty smooth until the lockout and got stuck there for a few seconds before finally getting it. After next week I think I'm going to give 5/3/1 a break and give the Westside template a try. A few of my buddies are getting great results


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Mar 31, 2011 6:28 pm 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Looks like some good numbers, MoshxDeLaney! Especially for only being back about a year! I assume the bench numbers are in pounds and not kg?? What did you do before 5/3/1? just curious...


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Mar 31, 2011 6:58 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Haha yeah, I wish I was putting up those numbers in kilos. Thanks though for the kind words! Before 5/3/1 I did WBB 1.1 for a few months


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Mar 31, 2011 7:52 pm 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
...I was gonna say! MaN! That's a MONSTER bench compared to your deads. HAHA :lol:


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Apr 01, 2011 3:29 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
One day I'll be there


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Apr 01, 2011 5:30 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
I'm with you on that! One step at a time, bro! Though, you're a few steps ahead of me right now...I'll chase you there! :lol: HAHA!


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Apr 01, 2011 1:35 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Haha deal. Do you have a training log going as well?


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Apr 01, 2011 6:16 pm 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Yes it's here... viewtopic.php?f=24&t=22266&start=90


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sat Apr 02, 2011 5:28 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
4/2/2011
squat - (70kgx5, 80x3, 90x3), 108x3, 125x3, 140x6
good morning - 5x10 @65kg
standing cable abs - 5x10 @90
barbell curl - 95x6, 6, 5

I did a bunch of sets of wide grip pull ups between sets of my accessory work. Nothing crazy, just sets of 5 with my bodyweight. I did them very strict and methodical, and I also did them hanging from the crossbar of the cable station at my gym, which is a very wide, square bar, so that added a fun element to it. Did some light box jumps for a little cardio/explosive lower body work. 5x5 with no added weight onto a 32.5 inch box. Before when I couldn't deadlift for awhile I was finishing up that workout with 3x6 onto a 40" box. Now that I'm back in the groove with it I'll probably move back up to that box but keep the set/rep scheme at 5x5 and work on speed/explosiveness. Also ended up talking to a kid who goes to my gym and competes in Olympic lifting after I finished that up. He coached me a little on proper form for cleans, which I was never really shown before; I just always learned from watching experienced lifters and have been planning on getting into it, so that worked out nicely.

Body weight: 236
Notes: Felt really sluggish when I got into the gym today. Work was crazy today and my job is fairly physical. Once I got into my work out I found some energy and it ended up being a really good day at the gym. I need to start taking some video of my lifts, as I've never even seen myself lift. That is all for now.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sun Apr 03, 2011 12:33 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
This morning I went and did a yoga class at my old commercial gym, of which I'm still a member, even though I haven't gone in months. This was my first time doing yoga in probably 8 or 9 months. It felt so good hitting those deep stretches. My hips have been so tight from squatting, and I never really stretch out my core like that anymore. I'm going to make this a regular thing from now on.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Apr 04, 2011 7:17 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
and your body will thank you for it! :)


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Apr 04, 2011 4:36 pm 
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Rabbit
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Joined: Mon Mar 02, 2009 7:29 pm
Posts: 170
Location: Liverpool, England
MoshxDeLaney wrote:
Herein I will track my progress in the gym in hopes that people can read on it and give any feedback they want


Your plans obviously working! Looking big and strong! how long you been training?

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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Apr 04, 2011 6:58 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Haha if only my avatar picture was me. I've been back in the gym about 10 months now after a few years off but I had about 2 years of lifting experience before my time off


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