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MoshxDeLaney's lifting log


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Last week was a deload week, so I didn't even bother posting what I did. Suffice it to say it was similar to any other week, just lower volume and much lighter. Going through the motions, for lack of a better term. My shoulder has gotten much better, but still definitely not 100%. I wasn't sure how it would be for today's work out, so I just played it by ear. I ended up being able to do everything I needed to do, rather than just going really light, but it's definitely sore now. Not painful, just sore and tight. Should be fine. Anyway:

 

2.20.2012 bodyweight: 230

standing military press - 20kgx10x2 20x5x2 40x4 50x5 57x5 65x7

push press - 60kgx5x5

chin up - BWx10 9 8 6 5

dumbbell scapula rotation - 5x10 10x12x3 super set with neck harness - 20x20 30x30 23 20

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2.21.2012 bodyweight: 232

deadlift - 50kgx5 70x5 100x5 120x5 150x5 172x5 195x9

glute ham raise - BWx10 10 10 8 7

standing cable crunch - 150x10x5

reverse hyper - BWx20x3 super set with neck curl - 5kgx20 18 16

 

New PR at that weight on the deadlift. Pretty stoked about that. A few of the Oly lifters at my gym were watching and cheering me on. It makes me really wish I had real training partners. That was also the most reps I've ever been able to do on GHRs, so I'm pretty happy with that as well. Definitely a good day in the gym. My left shoulder/traps/neck have been really sore all day. Probably a combination of what I did yesterday with an iffy delt along with some weird sleep positions last night. Thinking about scheduling a massage for myself tomorrow.

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2.23.2012 bodyweight: 234

bench press - 45x5x2 95x5x2 135x5x2 175x5 205x5 235x7

incline dumbbell press - 60x10x5

t bar row - 115x10x5

scapula rotation - 5x10 10x12x3 superset with neck harness - 20x20 30x30 25 23

 

I felt a fair amount of pain benching tonight and it's still hurting now, but definitely not as bad as last week. I tried to do incline barbell presses, but it was not happening, so I settled for dumbbells. First time I had done any incline pressing in some time, so I kept it light. First time I did t bar rows probably in a few years.

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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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3.22.2012 bodyweight: 237

bench press - 45x20 65x20 75x20 85x20

cable pushdown - 150x15x5

chest supported t bar row - 90x8 145x10x4 9

face pull - 160x15x5

reverse hyper - BWx25x3 scapula rotation - 10x12x3 neck curl - 10kgx15 15 12 standing calf raise - 180x12x3 giant set

 

Shoulder felt a little better today. So many things I do at work on a regular basis irritate it. I know I should go on a leave of absence to let it heal, but I can't afford to go on disability. Just gonna take it slow with the rehab.

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3.23.2012 bodyweight: 237

dynamic box squat - 20kgx5 50x3 70x3 90x2x10

glute ham raise - BWx12x5

hanging leg raise - BWx15x3 13x2

scapula rotation - 10x12x3 reverse hyper - BWx25x3 standing calf raise - 180x15x3 tri set

 

Box squats were done to parallel, with a one second pause at the bottom and about 30-45 seconds of rest between sets. They weren't hard at all, just not as fast as I would have liked. I'm slow out of the hole, so I need to work on that. Everything else felt pretty good. I started adding in standing calf raises at the end of my work outs because my left ankle is preventing me from running, so I am trying to strengthen that area.

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3.26.2012 bodyweight: 237

bench press - 45x20 85x15x3

lock out - 95x5 135x3 185x3 225x2 275x2 315x2 325x1 335x1 345x1

incline dumbbell press - 25x10 40x10x3

pull up - BWx8 8 8 6 5

 

Shoulder feels like it's getting better. I found that turning my wrists so my palms are facing in at the bottom of the dumbbell presses relieved some tension from my shoulder. Lock outs felt really easy. I'm pretty sure I could have handled 365 no problem, so that's encouraging. Pull ups were a real grind for some reason.

 

3.27.2012 bodyweight: 235

deadlift from blocks - 20kgx5* 50x5* 70x3* 100x3 120x3 150x2 170x2 200x1 220x1 240x1 260x1 275x1

front squat - 50kgx3 70x3 90x3 100x2 110x2 120x1 125x1 130x1 142x1

good morning - 50kgx10 80x10x5

standing cable crunch - 180x15x3 14 12

shoulder, back and ankle rehab-prehab

 

*denotes from the floor

Blocks set to just below knee height. Deadlifts felt really heavy warming up. I was having an issue with my grip on my left hand. My left thumb is pretty mangled and it was bleeding all over the place. There's a really deep crack on the palm side of the knuckle that split open pretty bad, and the pad is pretty much one giant dried blood spot under several layers of skin. However, once I got that sorted out, 275 felt pretty easy. I feel like I could have pulled 280-285 for sure.

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3.29.2012 bodyweight: 236

bench press - 45x15 95x15x3

cable pushdown - 160x15x3 12 11

dumbbell row - 50x10 (per arm) 80x10x5

seated dumbbell rear lateral raise - 10x12x5

reverse hyper - BWx20x3 scapula rotation - 10x12x3 standing calf raise - 180x15x3

 

3.30.2012 bodyweight: 237

parallel box squat - 20kgx5x2* 50x3* 70x3 95x2x10

glute ham raise - BWx13x5

hanging leg raise - BWx15x5

scapula rotation - 10x12x3 reverse hyper - BWx15 20 15 standing calf raise - 90x20x3

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4.3.2012 bodyweight: 236.5

bench press - 45x15 105x15x3

lock out - 95x4 135x3 185x3 225x2 275x2 315x1 325x1 345x1 365x1

incline dumbbell press - 25x10 45x10x5

pull up - BWx8 8 6

 

Energy was pretty low today. I had a few days off from work and was really lazy pretty much the whole time.

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