MoshxDeLaney

Haven't been on here in awhile, but lifting is going pretty well. Just finished my first round of the cube method, and I'm loving it. The final week is done as a "mock meet" which was fun. Treated it as a real powerlifting meet, with commands, pause on the bench, and all that. Hit a 405 squat in knee sleeves, 265 bench (disappointed with that), and a 555 deadlift, no belt on any lifts. I'm excited to see where the next round of the cube method takes me. Hoping to hit a 300 bench and a 600 deadlift in the next few months.

Havent seen you post for a while, how has your training been going? I steal workout routines from your journal, hope to see you post again soon.

Hey, training is going pretty well. I've been slacking on my posts (obviously), but I'll try to do a summary update soon. I've been working like crazy, but I just quit my weekend job, so I have more free time now. I'm flattered you use work outs I've posted. How's your training going?

Shaw is a monster. When he came to our gym this summer, he pulled 900 lbs. without much of a struggle. Considering you can probably count the number of 900+ lb. raw (no deadlift suit) on two hands and have fingers left over, he makes it look easy and bets are on that he'll likely be the first to do 1000 lbs. without any assistance gear if he stays injury-free for the next few years.

 

The hummer tire deadlift is also quite impressive, but to note, the shortened ROM due to the tires definitely lets most people pull at least 100 lbs. over their conventional deadlift, as it's similar to doing a pull in the rack from a low pin setting. Not to take anything away from it, of course, just stating why the weight he did for that one was considerably higher than his other clips

Benedikt Magnusson actually pulled 1015 in just a belt about three years ago at Clash of the Titans. One of the most impressive feats of strength ever, IMO.

3.3.2014

weight: 234

incline press - 45x10 95x10 135x5x5

bench press - 135x8x3

close grip bench press - 135x5x5

lat pulldown - 125x12x3

prowler sled push - 90x200 ftx2

shoulder rehab

Using this week as a deload.

2.28.2014

weight: 233

parallel box squat - 45x5x2 95x5 135x5 185x2x10 (warm up sets done paused without box below parallel)

good morning - 135x12x4

roman chair leg raise - bodyweightx12x4

prowler sled push - sled+135x200 ft sled+135x100 ftx2

reverse hyper - 25x15x3

2.27.2014

weight: 234

bench press - 45x5x2 95x5 135x5 155x3 185x1 205x1 225x1

cable pushdown - 50x15 65x15

swiss bar skull crusher - 55x10x4

dumbbell side lateral raise - 10x15 15x13x5

shoulder rehab & reverse hypers

battle ropes - 4 rounds @ 30 seconds

I stopped the cable pushdowns after my first work set because they were giving me elbow pain. The skull crushers with the swiss bar were way better. Shoulder feels a little sore. I need to get an ice pack. 225 bench was touch and go, but it flew up.

2.25.2014

weight: 234

deficit deadlift (4" box) - 45x10 135x10 185x5 225x5 275x3 315x2 365x1 375x1 395x1

45 degree hyperextension - bodyweightx10 ruthless band 15x2 12x3

standing cable crunch - 80x15x5

battle ropes - 3 rounds @ 30 seconds

reverse hyperextension - 20x20x3

395 from a deficit felt pretty easy. Thought about going 405, but decided to just leave it for next week. My shoulder is a little sore from benching yesterday. A rest day tomorrow will be good.

2.21.2014

weight: 234.5

box squat - 45x5 95x5 135x5 (done paused without box) 165x2x10

good morning - 95x10 135x12x4

jack knife - bodyweightx10x3

reverse hyper extension - 20x20x3

battle ropes - 2 rounds @ 30 seconds

2.24.2014

weight: 232

bench press - 45x10 85x5 95x5 125x3x8

close grip bench press - 135x10x4

incline bench press - 95x10 115x8 135x5x2 135x8

lat pulldown - 100x10 145x12x4

shoulder rehab work

2.20.2104

weight: 233

bench press - 45x10x2 95x5 135x5 155x3 185x1 195x1 215x1

cable pushdown - 50x10 65x12x3 65x10x2

dumbbell side lateral raise - 10x10 12x15x5

shoulder rehab work

Shoulder wasn't feeling great after the pushdowns, and I had to get home because I had my sister come over for dinner, so I didn't do any cardio after.

Great log. Keep it up. Alot of people talk trash about doing the Westside system but I've found that its the best way for me to get stronger without injuring myself. That's a solid deadlift from a deficit. My back hurts just thinking about it haha.

Ha thanks man. I hit 550 from a deficit before I tore my rotator cuff. Hoping to get back to that as quickly as possible. You're hitting some solid ass numbers. And I agree, Westside is great. Just look at their lifters. The results are undeniable.

I'm excited to follow your progress.

2.18.2014

weight: 234

deficit deadlift (4" box) - 135x10 185x5 225x5 275x3 315x2 365x1 375x1 385x1

45 degree hyperextension - bodyweight+fierce bandx15x5

standing cable crunch - 80x15x3 80x12x2

prowler sled push - sled+180x200ft sled+180x100 ft sled+115x200 ft

reverse hyperextension - 15x20x3

We unfortunately don't have a reverse hyper machine at my gym, so i just lay my torso across a waist high box, strap weight to my feet, and perform the movement that way.

Been super busy recently. Moved into a new place on the 1st, and just now getting all caught up on everything.

1.23.2014

bench press - 45x10 95x10x5

dumbbell triceps extension - 15x12x3

dumbbell row - 40x10 50x12x3

shoulder rehab

1.24.2014

weight: 227

back squat - 45x10 95x5 135x10 205x5x5

front squat - 135x5x4

45 degree hyperextension - bodyweightx10x4

1.27.2014

weight: 226

standing barbell military press - 25x10 35x10 45x12x5

back squat - 45x5 95x5 135x10

lat pulldown - 100x10 130x12 130x10x4

cable pushdown - 50x12x5

shoulder rehab

1.28.2014

weight: 228

trap bar fat grip deadlift - 55x10 105x10 155x10 205x10 255x10 10 7

good morning - 95x12 115x10 125x10 135x10

standing cable crunch - 70x15x4

1.30.2104

weight: 228.5

dumbbell triceps extension - 15x12x4

bench press - 45x10 65x10 95x12x5

dumbbell row - 40x10 50x10x4

1.31.2014

back squat - 45x5x2 95x5 135x5 185x8x4

front squat - 135x5x5

45 degree hyperextension - bodyweightx12x4

prowler sled push - 135x200 ft 135x100 ftx2

2.3.2014

weight: 228

back squat - 45x5x2 95x5 135x5x2

standing barbell military press - 35x10 45x15x5

lat pulldown - 100x10 130x12x5

cable pushdown - 50x12x5

shoulder rehab & reverse hypers

2.4.2014

weight: 227

standing dumbbell military press - 20x10x3

trap bar fat grip deadlift - 55x10 105x10 145x10

deadlift - 185x10 225x10x3 275x8

good morning - 45x10 95x10 135x10x4

standing cable crunch - 70x15x5

revere hypers

2.6.2014

weight: 228

bench press - 45x10x2 95x15x5

dumbbell row - 40x10 50x10x5

dumbbell triceps extension - 15x12x3

trap bar fat grip deadlift - 145x10x3

shoulder rehab & reverse hypers

2.7.2014

back squat - 45x5x2 95x5 135x5 185x5 225x5 245x3 275x2

front squat - 135x3x10

45 degree hyperextension - bodyweight+fierce bandx15 12x3

reverse hypers

2.10.2014

weight: 230

bench press - 45x10 95x5 125x3x8

close grip bench press - 135x8x4

incline dumbbell press - 45x10x5

lat pulldown - 100x10 145x10x5

shoulder rehab & reverse hypers

prowler sled push - 135x100ftx2

2.11.2014

weight: 231

deficit deadlift (4 inch box) - 45x10 135x10 185x5 225x3 275x3 315x1 335x1 365x1

45 degree hyperextension - bodyweightx10 bodyweight+25x15x3 10

standing cable crunch - 70x15x5

2.13.2014

weight: 234

bench press - 45x10x2 95x5x2 135x5 155x3 175x2 185x1 195x1 205x1

cable pushdown - 55x10 65x10x5

dumbbell side lateral raise - 10x10 15x12x4

shoulder rehab & reverse hypers

prowler sled push - 90x200 ftx2

2.14.2014

weight: 234

box squat - 45x5x2 95x5 135x3 150x2x10

good morning - 95x10 135x10x4

roman chair leg raise - bodyweightx10x4

reverse hypers & shoulder rehab

2.15.2014

weight: 232

45 degree hyperextension - bodyweightx12x3

standing barbell military press - 45x10x4

seated calf raise - 45x15 90x12x3

dumbbell hammer curl - 25x10 35x10x3

cable face pull - 50x15 60x15x3

kettle bell clean and press - 12kgx5 15kgx5x3

prowler sled push - 180x100ftx3

2.17.2014

weight: 233

bench press - 45x10 95x5 125x3x8

close grip bench press - 135x10x3 8

incline dumbbell press - 50x10x5

lat pulldown - 110x10 145x12x2 10x2

shoulder rehab & reverse hypers

battle ropes - 3 rounds @30 seconds

So as of 2.10.2014 I switched to Westside. I love Westside, but felt it was unnecessary when I first went back to the gym. My shoulder has been feeling progressively better since being back, so I decided it was time to make the transition. I'm still not pushing things to absolute failure, but definitely starting to go heavier. All my reps on presses and squats have been done with a full pause since being back on Westside.

1.22.2014

weight: 227.5

trap bar fat grip deadlift - 55x10 105x10 145x10x3

dumbbell hammer curl - 20x10 30x10x3

seated calf raise - 45x10 90x10x3 done with a one second pause at the top and bottom of each rep

45 degree hyperextension - bodyweightx10x4

cable face pull - 50x15x3

prowler sled push - sled+135x200 ft x 2

Today was supposed to be a rest day for me, but now that I'm back in the groove at the gym, and I'm still going light on everything, I felt like I needed a little more volume, and I wanted to hit some muscles which weren't getting any direct work. Also, I had a really stressful day at work today, and needed to blow off some steam. This was my first time using a prowler sled, as I never had access to one until I joined this gym. Both sets were done pushing the sled the length of the gym (which I estimated at about 50 feet) and back two times. I haven't felt that close to puking from working out in a long time, so naturally I'm hooked. My nervous system is definitely shaken up, and I will be taking an epsom salt bath right after I finish typing this up.

1.20.2014

weight: 226

standing barbell military press - 25x10x2 45x10x5

back squat - 45x5 95x5 135x5 all done with a 5 second pause at the bottom of each rep

lat pulldown - 100x10 130x10x5

cable pushdown - 50x10x5

shoulder rehab exercises

1.21.2014

weight: 226

standing barbell military press - 25x10 45x10

trap bar fat grip deadlift - 55x10 105x10145x10 195x10 245x10x3

good morning - 45x10 95x10x4

standing cable crunch - 60x15x5

Everything felt pretty good today. My right hamstring is always tighter than my left, and I think today I figured out that I tend to bend my left leg slightly more when doing good mornings, not putting as much tension on that hamstring. My lower back was a little tight, so I'm just going to make sure to stretch it well tonight. My new gym has 24 hour key card access, and I never thought that would matter, until today when we got a bunch of snow, and nobody was in the gym. Very thankful now for the key card.

1.17.2014

weight: 224.5

back squat - 45x5x2 95x5x2 135x10 185x5x5

front squat - 135x4x5

bench press - 45x5 95x5x3 done with a three second pause on the chest on each rep

45 degree hyperextension - bodyweightx12x3

I love Friday nights in the gym; there's hardly anyone there. Everything felt good.

Hey Mosh, nice to see you're back. All the best on your road to recovery.

Thanks so much!

1.16.2014

weight: 222

swiss bar bench press - 35x10x2 85x10 105x10x3

dumbbell triceps extension - 15x12x2 15x10

dumbbell row - 40x10 50x10x3

deadlift - 135x10x3

shoulder rehab exercises

I decided to give the Swiss bar a try, as I've heard it's good for people with shoulder pain, and I know doing dumbbell presses with a neutral grip is less painful. I didn't really notice a difference. In fact, if anything, I'd say it was more painful than a regular grip, so I'll switch back next week and see how it goes. Everything else felt good.

1.14.2014

Weight: 226

Fat grip trap bar deadlift - 55x10 145x10 195x10 235x10

Standing barbell military press - 25x10x3

Good morning - 45x10 95x10x3

Standing cable crunch - 50x15x4

I decided to deadlift with the trap bar with fat grips for the time being, seeing as I have to greatly restrict the weight, due to my shoulder. So I might as well build up my grip strength as much as possible. I had to cut my work out just a bit short because I had to go to a work training.

Hey James, glad to see you're still killing it. One day we will lift together.

1.13.2014

weight: 223

standing barbell military press - 25x10x2 45x10x4

lat pulldown - 100x10 130x10x4

cable pushdown - 60x10 50x10x2

back squat - 45x10 95x5 (3 second pause at the bottom of each rep)

shoulder rehab exercises

The squats were just to break up fascia. I will be doing a few light sets each lifting day of the previous session's primary movement for this purpose.

Just a little update for anyone interested. I haven't given up on lifting. I still have shoulder pain. I haven't been to a doctor, as I still don't have health insurance, but I know I'm definitely not completely healed. I got a new job, which I started Monday. I no longer work nights and crazy hours. Just having a normal schedule makes things so much easier. One of those things is getting into a normal lifting schedule. So I signed up for a gym with two of my friends. My old gym is closed down until further notice, and has been that way for months. So I started lifting again on Monday. I've kept everything light, making sure I don't disturb my shoulder. I have no idea when I'll be fully healed. Hopefully the Obamacare site gets everything straightened out, and I can get insured and get this taken care of. But here's what this week looked like for me.

1.6.2014

standing barbell military press - 45x10x5

lat pulldown - 100x10 130x10x3

back squat - 45x10 95x5x3

rear dumbbell flye - 10x10x2

1.7.2014

weight: 221.5

deadlift - 45x10 95x10 135x10x3 185x10

good morning - 45x10 95x10x3

standing cable crunch - 50x15x3

dumbbell bench press - 35x10x3

cable face pull - 50x10x3

1.9.2014

weight: 225

dumbbell bench press - 30x10 40x10x2

barbell bench press - 45x10 95x10x3

dumbbell skull crusher - 20x10 15x10x3

dumbbell row - 40x10x3

shoulder rehab exercises

1.10.2014

weight: 221

back squat - 45x10 95x10 135x10 155x8x2 175x5

front squat - 135x3x5

45 degree back extension - bodyweightx10x2

Everything still feels fine, nothing disturbed. I also just feel so much better being back in the gym. I already feel more spry. Also, a really cool thing about my gym is that even though it's a chain, the guy who owns it is into strongman and powerlifting, so they have bands, chains, two sleds, a log press apparatus, a giant tire and sledge hammer, etc. Not that I'll be using any of that in the near future, but it's nice to know it's there when I'm ready.

5.13.2013

weight: 107.15 kg

standing barbell military press - 20kgx10x2 25x5 30x5 35x5 40x10x3

bench dip - bodyweightx15x2 13 10

cat back lat pull down - 120x15x3 12x2

5.14.2013

weight: 107.75

deadlift - 50kgx10 70x5 100x5 120x5 150x5x3

hyperextension - bodyweightx15x4

decline sit up - bodyweightx12x2 10

reverse hyperextension - bodyweightx20x3

5.15.2013

weight: 107.05

standing calf raise - 90x10 180x15x3

seated calf raise - 135x15x3

rope pushdown - 70x10 100x12x3 super set with

dumbbell hammer curl - 20x8 30x12x3

Had a friend come into town from Buffalo Thursday morning and stay for the weekend, so I took off from the gym so we could hang out during the day. My collarbone wasn't feeling so hot after deadlifts, so it's probably good I took a few days off.

5.20.2013

weight: 107.35 kg

military press - 20kgx10x2 25x5 30x5 35x5 40x10x3

parallel bar dip - bodyweightx8x2 6x2 5

cat back lat pulldown - 120x15x3 12 10

Shoulder girdle was still sore from deadlifts last week. Gonna back off the weight for this week and see how it goes. Decided to get back on my rehab exercises.

Glad to see you're making a strong recovery. I'm sure you'll have no trouble getting back up to strength.

Thanks! My shoulder is still definitely not at 100%, but I'm hoping I can make steady progress with it.

5.10.2013

weight: 107.25 kg

high bar squat - 20kgx10 50x5x2 70x3x2 100x5x5

front squat - 50kgx5 70x5x5

lying leg curl - 80x12x5

reverse hyperextension - bodyweightx20x3

Everything felt good today. Probably the best work out I've had since I've been back in the gym the last few weeks.