MoshxDeLaney Posted March 28, 2011 Share Posted March 28, 2011 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 3/28/2011standing military press - (40kgx5reps, 45x3, 50x3), 58x3, 65x3, 74x4wide grip pull up - BWx12, x8, x6, x4, x4dip - BWx20, x16, x13, x9, x8neck* - 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted March 29, 2011 Author Share Posted March 29, 2011 3/29/2011deadlift - (70kgx5, 90x3, 110x3), 140x3, 160x3, 180x4glute ham raise - BWx10, 7, 6, 4, 3barbell lunge - 50kgx8, 8, 8, 8, 8hanging 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: 235Notes: 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted March 31, 2011 Author Share Posted March 31, 2011 3/31/2011bench press - (95x5, 135x5, 155x3), 185x3, 210x3, 240x9incline dumbbell press - 65x10, 10, 9, 7, 7dumbbell row - 90x10(per arm), 10, 9, 8, 7neck 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: 238Notes: 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 Link to comment Share on other sites More sharing options...
gsop_3 Posted March 31, 2011 Share Posted March 31, 2011 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... Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted March 31, 2011 Author Share Posted March 31, 2011 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 Link to comment Share on other sites More sharing options...
gsop_3 Posted April 1, 2011 Share Posted April 1, 2011 ...I was gonna say! MaN! That's a MONSTER bench compared to your deads. HAHA Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 1, 2011 Author Share Posted April 1, 2011 One day I'll be there Link to comment Share on other sites More sharing options...
gsop_3 Posted April 1, 2011 Share Posted April 1, 2011 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! HAHA! Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 1, 2011 Author Share Posted April 1, 2011 Haha deal. Do you have a training log going as well? Link to comment Share on other sites More sharing options...
gsop_3 Posted April 1, 2011 Share Posted April 1, 2011 Yes it's here... viewtopic.php?f=24&t=22266&start=90 Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 2, 2011 Author Share Posted April 2, 2011 4/2/2011squat - (70kgx5, 80x3, 90x3), 108x3, 125x3, 140x6good morning - 5x10 @65kgstanding cable abs - 5x10 @90barbell 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: 236Notes: 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 3, 2011 Author Share Posted April 3, 2011 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. Link to comment Share on other sites More sharing options...
gsop_3 Posted April 4, 2011 Share Posted April 4, 2011 and your body will thank you for it! Link to comment Share on other sites More sharing options...
johnboy74 Posted April 4, 2011 Share Posted April 4, 2011 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? Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 4, 2011 Author Share Posted April 4, 2011 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 Link to comment Share on other sites More sharing options...
johnboy74 Posted April 5, 2011 Share Posted April 5, 2011 And their was me thinking that is the biggest vegan mofo i've ever seen Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 5, 2011 Author Share Posted April 5, 2011 Haha perhaps one day, but as of now that dude has about 55 pounds on me and is arguably the best deadlifter in the world, pulling close to double what I do Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 5, 2011 Author Share Posted April 5, 2011 4/5/2011standing military press - (20kgx5, 40x5, 45x5, 50x5), 62x5, 70x3, 78x3wide grip pull up - BWx13, 9, 7, 5, 5dip - BWx20, 18, 15, 10, 8neck curl - 15kgx12, 12, 9 Followed this up with some light shoulder rehab work, just to keep everything in check. Then I went home and did 4 sets of 14 tire flips superset with 20 sledge hammer hits. I'm going to try to pick up the cardio a little bit every week Body weight: 232 Link to comment Share on other sites More sharing options...
johnboy74 Posted April 7, 2011 Share Posted April 7, 2011 Haha perhaps one day, but as of now that dude has about 55 pounds on me and is arguably the best deadlifter in the world, pulling close to double what I do who is the big fella then? what's his dead? Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 7, 2011 Author Share Posted April 7, 2011 Haha perhaps one day, but as of now that dude has about 55 pounds on me and is arguably the best deadlifter in the world, pulling close to double what I do who is the big fella then? what's his dead?His name is Konstantin Konstantinovs (it really doesn't get much more badass). His best competition deadlift is 430 kg (about 948 lbs). He's also done 420 kg in competition completely raw, no belt. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 7, 2011 Author Share Posted April 7, 2011 4/6/2011deadlift - (70kgx5, 100x3, 120x3), 150x5, 170x3, 190x3glute ham raise - BWx7, 5, 3, 4, 3barbell lunge - 60kgx10, 10, 8hanging leg raise - BWx12, 12, 12, 8, 6 BW: 233Notes: I don't know what was wrong with me today, I just wasn't hitting the reps I normally do. Energy levels were normal, muscles weren't particularly sore. I think maybe I'm just overtrained. Next week I'm just going to text my maxes, which I haven't done once since I started lifting again, and do some very light accessory work. Also, something I meant to note on my deadlift workout last week; I normally pull with a mixed grip, but last week decided to try double overhand, which felt really weird, and my grip started to go before my muscles, otherwise I probably could've hit two more reps. I'm still being cautious with my lower back when I deadlift, not going to absolute failure like I normally would. The week before I strained my sacroiliac four months ago I pulled 190kg for 7 reps, so hopefully I will be back to that level soon. Link to comment Share on other sites More sharing options...
johnboy74 Posted April 8, 2011 Share Posted April 8, 2011 deadlift 190kg/7reps Apologies Bud, didn't realise you we're a vegan beast!!! that's some impressive lifting! I presumed you being american weights we're in lbs! barbell curl - 95x6, 6, 5 -- thats some strong barbell curls! you always do heavy and low reps on these? Gonna keep an eye on your log for tips Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 8, 2011 Author Share Posted April 8, 2011 Haha thanks man. I work out in an olympic lifting gym so all standing lifts on the platform with bumper plates. As for the barbell curls, that was honestly the first tome I've done them in at least six months. I used to do them for slightly higher reps but I think with my goals right now it makes more sense to keep the reps lower and weight heavier. Link to comment Share on other sites More sharing options...
chewybaws Posted April 8, 2011 Share Posted April 8, 2011 Some serious lifting man! Konstantinovs is my favorite deadlifter! You wearing a belt on squats/deads? Keep up the good work, will be keeping an eye in here. (ps. are you on veganfitness.net ? if not register and get your maxes on the strength table) Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 8, 2011 Author Share Posted April 8, 2011 Some serious lifting man! Konstantinovs is my favorite deadlifter! You wearing a belt on squats/deads? Keep up the good work, will be keeping an eye in here. (ps. are you on veganfitness.net ? if not register and get your maxes on the strength table)Thanks chewy! Same to you man. I see you've made some awesome progress since you started. Konstantinovs is amazing, superhuman. Although I don't know if you saw, Benedikt Magnusson just pulled 1015 wearing only a belt. If you haven't seen it I recommend you go here http://youtu.be/q4jO21-a2W0 right now.I've been wearing a belt only on my final set recently just as a precaution, because with my recent back injury from which I'm still recovering I don't want to take any chances.I'm not on veganfitness.net but I'll go check it out after I do this. Thanks for the support man! Link to comment Share on other sites More sharing options...
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