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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Feb 24, 2012 7:36 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.24.2012 bodyweight: 235
squat - 20kgx5 50x5x2 70x3x2 95x5 110x5 125x9
front squat - 70kgx10 90x3x5
hanging leg raise - BWx12x3 10x2
reverse hyper - BWx20x3 superset with neck curl - 5kgx20x2 18 superset with scapula rotation - 5x12 10x12x2

I was talking to the Oly lifting coach who runs my gym about front squatting and he recommend I do 8 sets of 3 rather than 5 sets of 10, so that's what I'm going to do from now on. I had already done 1 set of 10 at that point so I just did 5 more at a heavier weight. It was my first time doing front squats in a long time. I can already feel the soreness in my quads. On my final squat set I wanted to get 7 reps because the last time I squatted that weight I got 6. After the 7th I thought I might have one more in me, so I went for it, and after that I dug down really deep and told myself if I got that last one I could get one more. Pretty stoked about today's work out.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Feb 28, 2012 4:27 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.28.2012 bodyweight: 233
military press - 20kgx10x2 30x5x2 40x5x2 54x3 62x3 69x4
push press - 70kgx5 75x3x4
chin up - BWx10 9 8 7 6
reverse hyper - BWx20x3 scapula rotation - 10x12x3 neck harness - 30x30 28 22 tri set

Shoulder was hurting pretty bad during the pressing. I think I need to back off the next few weeks and just do some light stuff. Bummer.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Feb 29, 2012 5:31 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.29.2012 bodyweight: 233.5
deadlift - 50x5 70x5 100x4 120x3 160x3 184x3 207x7
glute ham raise - BWx10x5
standing abs - 160x15x4 12
scapula rotation - 10x12x3 reverse hyper - BWx20x3 neck curl - 5kgx20 20 18 tri set

Felt a little tired going into the gym today. I was hoping for at least 8 reps with 207, as I've done 7 before, but there was no way as I barely got the 7th up. Glute ham raises felt awesome, and my shoulder felt pretty decent.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Mar 02, 2012 5:30 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.2.2012 bodyweight: 233.5
bench press - 45x5x2 95x5 135x5 95x20x3
incline press - 45x10 65x17 10x4
t bar row - 90x8 135x10x5
reverse hyper - BWx20x3 scapula rotation - 10x12x3 neck harness - 30x30x3 tri set

Decided it's time to stop fooling myself; my shoulder is injured and I need to take care of it. I'll just be doing some high rep, light weight stuff to flush it with blood (as recommended by Rippetoe, I believe). I also decided today I'm definitely going to switch to a Westside conjugate method template starting next week.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sat Mar 03, 2012 4:13 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.3.2012 bodyweight: 232.5
squat - 20kgx10 50x5 70x3 100x3 115x3 140x2 160x1 163x1
front squat - 100kgx3x2 110x2 120x2 125x1 130x2
hanging leg raise - BWx12x5
scapula rotation - 10x12x3 reverse hyper - BWx20x3 neck curl - 5kgx20x3

Deviated from my plan today, but I'm glad I did. I need to start doing mostly singles, doubles and triples on the big lifts. It's decided, starting next week I'm doing conjugate method (for lower body anyway, just rehab for presses and back work until my shoulder is healed).


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Mar 06, 2012 10:12 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.5.2012 bodyweight: 234
bench press - 45x5 65x6 75x20x3(?)
rack lockouts - 45x6x2 135x3 185x2 225x2 275x2x5
standing barbell military press - 20kgx20 15x4
lat pulldown - 200x10 10 9 8 9
reverse hyper - BWx20x3 scapula rotation - 10x12x3 neck harness - 35x30 25 23 tri set

Mostly rehab work today for my shoulder. I'm gonna look into getting a slingshot so I can still bench. My head was somewhere else the whole time. The shoulder issue is really getting me down.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Mar 07, 2012 5:30 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.5.2012 bodyweight: 236
block deadlift (a few inches below the knee) - 70kgx3 120x3 170x2 200x2 220x1 250x1 260x1
front squat - 20kgx5 50x3 70x3 90x2 100x2 110x1 120x1 125x1 130x1 135x1
good morning - 50kgx8 70x10x5
standing cable crunch - 160x15x5
scapula rotation - 10x12x3 reverse hyper - BWx20x3 neck curl - 10kgx15 12 11

First time ever doing block deadlifts. From what I understand I should be able to pull a lot more from the blocks than from the floor, but this was only 10 kg over my best pull, and I barely got it. I guess my lock out is really weak. Good to know, something to work on. Other than that, everything felt really good


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Mar 07, 2012 5:49 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
MoshxDeLaney wrote:
First time ever doing block deadlifts. From what I understand I should be able to pull a lot more from the blocks than from the floor, but this was only 10 kg over my best pull, and I barely got it. I guess my lock out is really weak. Good to know, something to work on. Other than that, everything felt really good


I was always pretty close on pulls from blocks or low pins in the rack as I was off the floor, too. It all depends on your weak spot - if you're fast off the floor and slow down at the knees, then you probably won't see a lot of extra strength even with the reduced ROM (but, it can help get you to be faster at your sticking point by working that area more, and translate to a better DL over time). For those who are slow off the floor but have great hip/glute/hamstring strength, those people can often pull significantly more off blocks just because it starts them at their strongest portion of the lift. Worth doing, I was trying to put more work into starting from my weak point right when everything went south on my lower back :(

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Mar 08, 2012 8:09 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
VeganEssentials wrote:
MoshxDeLaney wrote:
First time ever doing block deadlifts. From what I understand I should be able to pull a lot more from the blocks than from the floor, but this was only 10 kg over my best pull, and I barely got it. I guess my lock out is really weak. Good to know, something to work on. Other than that, everything felt really good


I was always pretty close on pulls from blocks or low pins in the rack as I was off the floor, too. It all depends on your weak spot - if you're fast off the floor and slow down at the knees, then you probably won't see a lot of extra strength even with the reduced ROM (but, it can help get you to be faster at your sticking point by working that area more, and translate to a better DL over time). For those who are slow off the floor but have great hip/glute/hamstring strength, those people can often pull significantly more off blocks just because it starts them at their strongest portion of the lift. Worth doing, I was trying to put more work into starting from my weak point right when everything went south on my lower back :(

Yeah, I definitely want to attack my weak spots, so I think this will be good; I was just surprised. I definitely need to keep my lower back in check; I got really stiff after those block pulls. At least you're on the road to recovery now, though. Slow and steady wins the race.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Mar 08, 2012 8:13 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.8.2012 bodyweight: 235
bench press - 45x25 55x25 65x25 75x25 85x25
cable pushdown - 150x15 15 16 13 12
chest supported t bar row - 90x8 135x10x5
face pull - 150x15x4 13
reverse hyper - BWx20x3 scapula rotation - 10x12x3 neck harness to left - 20x15x3 tri set

First time doing any direct triceps work in a long time. My arms felt like they were going to burst. I'm contemplating going to an MD to have my shoulder checked out. It's really annoying me.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Mar 09, 2012 10:13 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.9.2012 bodyweight: 235
dynamic squat from dead stop w/ 1 second pause - 20kgx5 40x3 60x3 80x3 95x3x3 80x5x3
glute ham raise - BWx12x3 11 10
cable pull through - 150x10x5
hanging leg raise - BWx13x5
scapula rotation - 10x12x3 reverse hyper - BWx20x3 neck harness to right - 20x15x3 tri set

I was supposed to do dynamic box squats tonight, but since we don't have a box squat box at my gym, I set up in the jerk station so that when I hit parallel the weight was resting on blocks. I sat at parallel for a 1 count then drove up as fast as I could. I know, not quite the same as a box squat, but I make do. I was moving too slow at 95 kilos so I dropped the weight to really focus on speed.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Mar 13, 2012 7:07 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.13.2012 bodyweight: 234
bench press - 45x25 65x25 75x20 65x25 25
rack lockout - 45x10 135x2 185x2 225x2 275x2 285x2 295x2 305x2 315x2 325x2
standing military press - 20kgx10x5
lat pulldown - 200x10 10 10 9 10
reverse hyper - BWx20x3 scapula rotation - 10x12x3 neck harness - 35x30 26 24

I started to get pretty decent pain in my shoulder near the end of my bench set with 75, so I figured I should play it safe and drop back down to 65. Definitely became more comfortable with rack lockouts this week. I probably could have hit 350+, but I felt satisfied with what I did. Always next week to smash PRs.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Mar 14, 2012 6:51 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.14.2012 bodyweight: 234
deadlift from blocks (just below knee) - 70kgx3 100x3 120x3 150x3 170x2 200x2 220x1 235x1 250x1 260x1 265x1
front squat - 50kgx3 70x3 90x3 100x2 110x2 120x1 125x1 130x1 137x1
good morning - 50kgx10 75x10x5
standing cable crunch - 170x15x4 13
neck curl - 10kgx15 13 12

I felt a lot more comfortable today pulling from the blocks than I did last week. It'll just take some getting used to. I definitely had at least 270 in me today, but I want to stick to the Westside mantra of "hit a PR and move on." Pretty good day in the gym today, despite a crazy day at work, staying an hour and a half late to clean up somebody else's mess. Definitely gonna try to get some cardio in tomorrow morning. The weather these last few days has had me spending all my free time outside.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Mar 19, 2012 5:07 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.16.2012 bodyweight: 235
bench press - 45x25 65x25x3
cable pushdown - 150x15x3 14 13
chest supported t bar row - 90x10 145x10x3 8x2
face pull - 150x15x5

3.17.2012 bodyweight: 235
parallel box squat for speed - 45x5 95x5 135x3 185x2x10
seated leg curl - 130x10 175x10x5
pull through - 97.5x15x4 12
hanging leg raise - BWx13 10 10 9 8

I had to work out at my old commercial gym on the 17th because my regular gym closes at 5 on Saturdays, and I worked until about 4:30. I made out alright with what I had, but all the equipment is different, which is just kind of annoying. Squat weights are in pounds, because that's what they use there.

3.19.2012 bodyweight: 234
bench press - 45x12 75x25 25 20
rack lockout - 45x5x2 135x3 185x3 225x2 275x2 315x1 325x1 335x1
incline dumbbell press - 25x10 30x10 35x10x3
pull up - BWx8 8 7 6 5
reverse hyper - BWx25x3 scapula rotation - 10x12x3 neck harness - 35x30 28 24 tri set

Brought one of my younger friends with me to the gym today. Hopefully he'll start coming with me regularly. He worked for me when I owned my contracting business, and he's like a little brother to me. May lead to a lot of goofing off in the gym, because he's a really goofy kid. It'll be nice to have a gym partner again though. I think my shoulder may be very slowly getting better. I'll give it until the end of the month, and if there's not a noticeable difference I'm going to a doctor.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Mar 20, 2012 7:00 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
3.20.2012 bodyweight: 235
deadlift from blocks just below knee - 50kgx5 70x3 100x3 120x3 150x2 170x2 200x1 220x1 240x1 260x1 270x1
front squat - 20kgx5 50x3 70x3 90x3 100x2 110x2 120x1 130x1 135x1 140x1
good morning - 50kgx8 80x10x3 9 8
standing cable crunch - 170x15x5


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