MoshxDeLaney

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

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

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.

Nice work with the PRs! Feels great, doesn't it ?

4/2/2011 squat - (70kgx5, 80x3, 90x3), 108x3, 125x3, 140x6 good morning - 5x10 @65kg standing cable abs - 5x10 @90 barbell 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: 236 Notes: 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.

Haha deal. Do you have a training log going as well?

One day I'll be there

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

3/31/2011 bench press - (95x5, 135x5, 155x3), 185x3, 210x3, 240x9 incline dumbbell press - 65x10, 10, 9, 7, 7 dumbbell row - 90x10(per arm), 10, 9, 8, 7 neck 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: 238 Notes: 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

Awesome, thanks guys. I also started posting my work out log. It's called MoshxDeLaney's lifting log

3/29/2011 deadlift - (70kgx5, 90x3, 110x3), 140x3, 160x3, 180x4 glute ham raise - BWx10, 7, 6, 4, 3 barbell lunge - 50kgx8, 8, 8, 8, 8 hanging 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: 235 Notes: 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.

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 3/28/2011 standing military press - (40kgx5reps, 45x3, 50x3), 58x3, 65x3, 74x4 wide grip pull up - BWx12, x8, x6, x4, x4 dip - BWx20, x16, x13, x9, x8 neck* - 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.

I just signed up on this site as I have recently finished reading Robert's book. My now ex-girlfriend bought me the book as a gift, under the impression I was into bodybuilding. I'm actually more into powerlifting and starting to get into some strongman style training, but I still found the book to be a very valuable resource. I've only been back in the gym for about almost a year now after a lay off of six years due to injury, which led to laziness and a lack of motivation. Anyway, I'm hoping this site will prove to be another valuable resource and hoping maybe I can help some people out along the way as well.