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MoshxDeLaney's lifting log


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12.7.2011 bodyweight: 234

hang clean - 20kgx5x2, 40x5, 50x5, 60x5, 70x3, 80x2x2, 75x3, 50x5x3

dumbbell hammer curl - 50x8, 8, 7 (per arm)

dumbbell real lateral raise - 10x15x3

box jump - 32.5"x5x3

 

I typically don't lift on Wednesday, but today I just felt the need to get into the gym and do some random accessory work. I really wanted to work on my hang clean form as well. Had a couple of the Oly lifting guys I've become friendly with critique my form, and I ended up making decent progress. I didn't really up the weight at all, just felt a lot better about the mechanics of it. Anyway, it felt good to get in and do some stuff I'm not used to doing.

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12.8.2011 bodyweight: 234

bench press - 45x10x2, 95x10, 135x5, 185x3, 205x3, 235x10, 185x10, 10, 10, 9, 8

dumbbell row - 50x10, 90x10, 10, 10, 9, 9

dumbbell scapula rotation - 5x15, 10x26, 20 super set with neck harness - 15x20, 27.5x30, 20

 

Bench felt awesome today. With all of my warm up sets I got a nice pause on the chest on every rep and exploded hard to the top. I felt like I could've thrown 205 through the ceiling. When I unracked the 235 I definitely lost some tightness everywhere, but I still got ten reps with it, which was more than I was expecting. I feel really good about my form. Once I get my squat up some I'll start looking for a competition in the area. Back and shoulders were definitely feeling taxed from all the hang cleans I did yesterday. Decided to cut my scapula/neck work short because I just felt like they were too taxed and doing any more might have been counterproductive. Is anybody still reading this thing?

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I took some progress pics this morning, but have no idea how to post them on here. Anybody who can help me out with that?
Make an account on photobucket.com upload your pics there, then copy the "direct link" in to the middle of some "img" tags like this

 

[img=http://photobucket.com/blahblah]

 

 

Solid lifting man keep up the work.

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I took some progress pics this morning, but have no idea how to post them on here. Anybody who can help me out with that?
Make an account on photobucket.com upload your pics there, then copy the "direct link" in to the middle of some "img" tags like this

 

[img=http://photobucket.com/blahblah]

 

 

Solid lifting man keep up the work.

Awesome man, thanks for the info and the kind words.

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12.9.2011 bodyweight: 233

squat - 20kgx10x2, 50x10, 70x5, 98x3, 112x3, 126x7, 80x10x5

good morning - 40kgx10, 65x10x3

reverse hyper - BWx25, 10 superset with neck curl - 5kgx22, 22, 21

 

I have no idea what's going on with my squat, but I seem to have really plateaued. Every rep is a grind and it's really taxing my lower body. I had to cut good mornings and reverse hypers short because my posterior chain was shot to shit.

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Here are some progress pics I took the other day. They were taken first thing in the morning, before I'd had anything to eat or drink or done any physical activity. Though I'm mostly concerned with strength and performance, I take measurements and progress pics one a month for reference and to make sure I'm not getting too fat.

 

http://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo66.jpg

http://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo63.jpg

http://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo60.jpg

http://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo59.jpg

http://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo58.jpg

http://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo56.jpg

http://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo55.jpg

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12.12.2011 bodyweight: 235

standing military press - 20kgx10x2, 30x10, 40x5, 52x5, 60x3, 67x8, 50x10, 10, 8

ultra wide pull up - BWx7, 7, 6

dumbbell scapula rotation - 5x15, 10x26x3 superset with neck harness - 15x20, 27.5x30, 28, 25

 

All of my muscles are still sore from last weak. I'm not entirely sure why, maybe I need to start eating more, but it definitely had an impact on my work out tonight. I had to cut all my accessory work short. I also did some tire flipping before lifting today, which could be part of the problem, but everything was still sore before I did that. Next week is a deload week, so I'm sure that will help. Until then, I'm gonna try packing in some extra calories.

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Just keep pushing man you'll get a rest on deload week. Normally on 5/3/1 squats when you do 5x10 after your main sets that's the "Boring But Big" template and there's normally only one more exercise after 5x10. So you're certainly doing a lot of hard assistance work it's no surprise that you're tired. Just do everything you can to maximise recovery.

 

Looking huge man! How many years you been lifting for?

 

And 233lbs bodyweight! You're over 20kg+ on me haha.

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Just keep pushing man you'll get a rest on deload week. Normally on 5/3/1 squats when you do 5x10 after your main sets that's the "Boring But Big" template and there's normally only one more exercise after 5x10. So you're certainly doing a lot of hard assistance work it's no surprise that you're tired. Just do everything you can to maximise recovery.

 

Looking huge man! How many years you been lifting for?

 

And 233lbs bodyweight! You're over 20kg+ on me haha.

Thanks man. Yeah I know I'm doing a little extra, but its mainly just prehab, not real taxing on the CNS. Been lifting on and off for about 8 years or so, only really gotten serious in the last year and a half. And one thing to keep in mind is I'm rather tall, about 6'4 (193 cm). Not sure how tall you are.

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12.13.2011 bodyweight: 235

deadlift - 20kgx10, 50x10, 70x5, 100x5, 120x3, 170x5, 195x3, 220x4, 125x10

hanging leg raise - BWx13, 13, 10

neck curl - 5kgx22x3

 

Still feeling totally worn out. I had a long day at work today, so that definitely didn't help. My energy was zapped and my central nervous system feels totally overworked. Kept accessory work to a minimum. I had a friend at the gym with me today and I had him record my 220x4 deadlift, so I'll upload that in a minute.

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Absolutely solid. Great form and amazing strength.

 

And no belt!

Thanks man! Yeah I haven't used a belt for anything since I've been back it the gym. I don't want to neglect any muscle. I feel like it's done a lot for my lower back.

 

 

This is fucking mint! Inspirational after having one of those days when your thinking "is it worth it" absolutely beasted that mate! Shit like this I'd love to show the "you can't be big on meat free diets" folk

 

Hear you about the belt. I'm belting up on my heavy 5th sets on deads & barbell rows but I'm aiming to be raw one day. See far too many ppl wearing belts on everything they do.

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Absolutely solid. Great form and amazing strength.

 

And no belt!

Thanks man! Yeah I haven't used a belt for anything since I've been back it the gym. I don't want to neglect any muscle. I feel like it's done a lot for my lower back.

 

 

This is fucking mint! Inspirational after having one of those days when your thinking "is it worth it" absolutely beasted that mate! Shit like this I'd love to show the "you can't be big on meat free diets" folk

 

Hear you about the belt. I'm belting up on my heavy 5th sets on deads & barbell rows but I'm aiming to be raw one day. See far too many ppl wearing belts on everything they do.

Cheers man! Truly appreciate the kind words. I've been having a lot of those days recently, but sometimes you just have to weather the storm to appreciate the sun. I definitely agree with you about belts. People are way too fast to strap them on just to do some biceps curls or something. I think they definitely have their place when lifting heavy, I'm just trying to avoid using any aids. I'm the type of person to make things harder on myself so next time around they'll be easier.

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12.16.2011 bodyweight: 233

squat - 20kgx10, 50x5x2, 70x5x2, 90x3, 105x5, 120x3, 133x6, 85x10, 10, 8

good morning - 40kgx10, 70x10x3

neck bridge - BWx10 seconds, 25s, 20s superset with reverse hyper - BWx15x3

 

I told myself I was just gonna go in and work up to my top squat set then leave, but once I did that I felt more energized than I anticipated, so I ened up doing a lot more than I planned. Squats felt a lot better than they have recently. I changed up my stance a bit and took a slower descent. The stance allows me to use all of the muscles in conjunction with one another, whereas before I felt them all working separately.

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Thanks man! Yeah I haven't used a belt for anything since I've been back it the gym. I don't want to neglect any muscle. I feel like it's done a lot for my lower back.

 

I'm with you on the belt-less lifting. I'm sure my numbers would get higher quicker if I wore a belt, but I don't like using help either. I'd rather know what I'm capable of just by myself. Rock on!

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  • 2 weeks later...

I had very little time to get to the gym last week, so I just decided to max out on my major lifts (never got to get in for squats, but I have a feelinug it would have been disappointing anyway).

 

12.27.2011 bodyweight: 234

military press - 20kgx10x2, 30x10, 40x5, 50x5, 60x3, 70x1, 75x1, 80x1, 85xmiss, 82x1, 50x10x3

pull up - BWx8x3

scapula rotation - 5x15, 10x20x3 super set with neck harness - 15x20, 30x25, 23, 20

 

12.28.2011 bodyweight: 234

deadlift - 50kgx5x2, 70x5, 100x5, 150x3, 180x1, 200x1, 230x1, 250x1, 260xmiss

hanging leg raise - BWx15, 15, 12

neck curl - 5kgx23x3

 

12.31.2011 bodyweight: 234

bench press - 45x10x2, 95x5, 135x5, 185x3, 225x3, 255x1, 275x1, 300x1, 315xmiss

 

300 went up really smooth so I was pretty confident about 315. I think I rushed myself into it. Next time. I'm leaving for tour tomorrow morning with my friends in Outlast so I'll be on the road for two weeks. I'll be doing plenty of push ups and pull ups on anything I can find.

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