
MoshxDeLaney
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MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
4.5.2012 bodyweight: 237 bench press - 45x10 95x10 115x15x3 cable triceps pushdown - 160x15x3 14 12 dumbbell hammer curl - 30x10x5 super set dumbbell row row - 50x10 (per arm) 100x14 (5) seated dumbbell rear lateral raise - 10x15x5 reverse hyper - BWx15x2 scapula rotation - 5x12x2 standing calf raise - 90x15x2 tri set I decided to super set some curls in with my triceps work because I never give my biceps and direct work, and I'm fairly certain what really caused my shoulder to separate in that position was the lack of support from the muscles surrounding it. Until recently I never did any direct work for my biceps, triceps, side or rear deltoids, so now I'm really trying to get them up to par. Nothing heavy, I just wanna pump a bunch of blood into the area. Dumbbell rows were done in Kroc fashion. I did one set to failure with the heaviest dumbbell we have in the gym, dropped it and did the other side, then went back and did each arm again immediately. Felt pretty good. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
4.4.2012 bodyweight: 236 deficit deadlift - 50kgx3 70x3 100x3 120x3 150x2 170x2 200x1 220x1 235x1 front squat - 50kgx3 70x3 90x2 100x2 110x2 120x1 130x1 135x1 145x1 good morning - 50kgx10 85x10 10 9 8 plate chopper - 35x10 (per side) 25x10x4 scapula rotation - 5x12x2 reverse hyper - BWx12x2 standing calf raise - 90x15x2 tri set Deadlifts were done standing on 4" of blocks. This basically left the bar resting on the top of my feet in the bottom position. This was my first time ever doing deficit deadlifts, and I'm definitely a fan. I'm hoping to pull 250 kilos from this deficit over the next few weeks. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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 -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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 -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
Glad to read you're all healed up man. I wish I could say the same for myself. Do you have any meets you're looking at in the near future?
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Looking good here man! I think you're definitely taking the right approach with your lower back. Before you know it you'll be moving huge weight again in the squat and deadlift. Also, where did you get your tire? I have one I picked up for free from a truck yard a year ago or so, but it's fairly beat up and not as big and heavy as I'd like.
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Nice man, sounds like the groin rehab is going well. You know I'm a strong proponent of going beltless. You won't be able to lift quite as much at first, but I think the benefits are worth it in the long run.
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MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
Looking solid man. I love the hold at the end. Good luck with your meet up. Looking forward to hearing about it.
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MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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 -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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). -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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. -
MoshxDeLaney's lifting log
MoshxDeLaney replied to MoshxDeLaney's topic in Online Training Journals & Blogs
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.