MoshxDeLaney Posted December 7, 2011 Author Share Posted December 7, 2011 12.7.2011 bodyweight: 234hang clean - 20kgx5x2, 40x5, 50x5, 60x5, 70x3, 80x2x2, 75x3, 50x5x3dumbbell hammer curl - 50x8, 8, 7 (per arm)dumbbell real lateral raise - 10x15x3box 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 8, 2011 Author Share Posted December 8, 2011 12.8.2011 bodyweight: 234bench press - 45x10x2, 95x10, 135x5, 185x3, 205x3, 235x10, 185x10, 10, 10, 9, 8dumbbell row - 50x10, 90x10, 10, 10, 9, 9dumbbell 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? Link to comment Share on other sites More sharing options...
chewybaws Posted December 9, 2011 Share Posted December 9, 2011 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 9, 2011 Author Share Posted December 9, 2011 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 9, 2011 Author Share Posted December 9, 2011 12.9.2011 bodyweight: 233squat - 20kgx10x2, 50x10, 70x5, 98x3, 112x3, 126x7, 80x10x5good morning - 40kgx10, 65x10x3reverse 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 9, 2011 Author Share Posted December 9, 2011 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.jpghttp://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo63.jpghttp://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo60.jpghttp://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo59.jpghttp://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo58.jpghttp://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo56.jpghttp://i133.photobucket.com/albums/q47/Mosh_DeLaney/Photo55.jpg Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 12, 2011 Author Share Posted December 12, 2011 12.12.2011 bodyweight: 235standing military press - 20kgx10x2, 30x10, 40x5, 52x5, 60x3, 67x8, 50x10, 10, 8ultra wide pull up - BWx7, 7, 6dumbbell 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. Link to comment Share on other sites More sharing options...
chewybaws Posted December 13, 2011 Share Posted December 13, 2011 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 13, 2011 Author Share Posted December 13, 2011 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 14, 2011 Author Share Posted December 14, 2011 12.13.2011 bodyweight: 235deadlift - 20kgx10, 50x10, 70x5, 100x5, 120x3, 170x5, 195x3, 220x4, 125x10hanging leg raise - BWx13, 13, 10neck 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 14, 2011 Author Share Posted December 14, 2011 Here's the video: Link to comment Share on other sites More sharing options...
chewybaws Posted December 14, 2011 Share Posted December 14, 2011 Absolutely solid. Great form and amazing strength. And no belt! Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 14, 2011 Author Share Posted December 14, 2011 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. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 14, 2011 Share Posted December 14, 2011 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 14, 2011 Author Share Posted December 14, 2011 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. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 14, 2011 Share Posted December 14, 2011 Ye I lifted well coming off a night shift so now I'm buzzin for Friday. I need to get some progress pics up, we can compare ink hahaha Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 15, 2011 Author Share Posted December 15, 2011 Ye I lifted well coming off a night shift so now I'm buzzin for Friday. I need to get some progress pics up, we can compare ink hahahaHa do it man. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 16, 2011 Author Share Posted December 16, 2011 12/15/2011 bodyweight: 233Bench press - 45x10x2, 95x10, 135x5, 195x5, 220x3, 255x8, 185x10, 10, 10, 9, 8Dumbbell row - 60x10 per arm, 90x10, 10, 10, 9, 9Dumbbell scapula rotation - 5x15, 10x20x3 superset withneck harness to the side - 5x15 per side, 10x25x3 Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted December 16, 2011 Author Share Posted December 16, 2011 12.16.2011 bodyweight: 233squat - 20kgx10, 50x5x2, 70x5x2, 90x3, 105x5, 120x3, 133x6, 85x10, 10, 8good morning - 40kgx10, 70x10x3neck 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. Link to comment Share on other sites More sharing options...
asparagus Posted December 20, 2011 Share Posted December 20, 2011 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! Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted January 3, 2012 Author Share Posted January 3, 2012 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: 234military press - 20kgx10x2, 30x10, 40x5, 50x5, 60x3, 70x1, 75x1, 80x1, 85xmiss, 82x1, 50x10x3pull up - BWx8x3scapula rotation - 5x15, 10x20x3 super set with neck harness - 15x20, 30x25, 23, 20 12.28.2011 bodyweight: 234deadlift - 50kgx5x2, 70x5, 100x5, 150x3, 180x1, 200x1, 230x1, 250x1, 260xmisshanging leg raise - BWx15, 15, 12neck curl - 5kgx23x3 12.31.2011 bodyweight: 234bench 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. Link to comment Share on other sites More sharing options...
chewybaws Posted January 3, 2012 Share Posted January 3, 2012 12.28.2011 bodyweight: 234deadlift - 250x1 fucking solid. well done mate Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted January 4, 2012 Author Share Posted January 4, 2012 12.28.2011 bodyweight: 234deadlift - 250x1 fucking solid. well done mate Cheers mate! Link to comment Share on other sites More sharing options...
SeaSiren Posted January 6, 2012 Share Posted January 6, 2012 Nice day! Link to comment Share on other sites More sharing options...
VeganEssentials Posted January 6, 2012 Share Posted January 6, 2012 Damned fine deadlifting going on there! Link to comment Share on other sites More sharing options...
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