MoshxDeLaney

Awesome! Thanks for following. I check yours regularly as well

Looking good man. You definitely had more in you on that set, though I'm not familiar with Macdow (which I believe is what you're following), so maybe you weren't going to failure

4/21/2011 bench press - 45x5, 95x5, 135x5, 175x3, 185x5, 205x5, 225x9+1 forced rep close grip press - 135x5, 185x5, 205x4, 225x3, 245x3 incline press - 135x5, 155x5, 185x4, 225x2 dumbbell row - 5 sets of 10 per arm w/90lb dumbbell Did 3 sets of my 21 tire flips/20 sledge hits. Felt pretty satisfied after 3 sets so I left it at that BW:234 Notes: Took a friend to the gym today who had basically no experience in weight training, but after today he's really excited to go back. I'm going to have him follow 5/3/1, as I think it's a great routine and it makes it simple because it's what I'm doing. For some reason I kept hitting the rack with the bar on my last set of bench press, which threw me off really badly, and I never do that, otherwise I know I had probably two more reps in me. That got me really angry but I didn't let it get to me. This was my first time doing close grip presses and barbell incline presses in years, aside from last week, which was a deload. The close grip presses felt great; I still have to find my stroke on the incline.

So much fun man. Definitely my preferred method of cardio at the moment

4/18/2011 decided to stick with 5/3/1 for now. I'm still making gains, so I'm not going to fix what isn't broken. military press - 20kgx6, 40x5, 50x3, 55x5, 64x5, 72x6 pull up - BWx12, 8, 6, 5, 4 dip - BW+25x12, 10, 10, 8, 7 neck curl - 15kgx12, 12, 8 After this I went home and did 3 sets of 21 tire flips superset with 3 sets of 20 sledge hammer hits. I really engaged my core on the sledge hits. This felt awesome. BW: 233 Notes: I didn't quite hit the reps I was hoping for on my lifts today, but everything felt great. I changed up my grip on pull ups, going from wide to shoulder width, and I also made sure every rep I got my chin well over the bar as opposed to just bringing it to the bar, getting an awesome squeeze at the top. All assistance work stopped about one rep short of failure. 4/19/2011 deadlift - 70kgx5, 90x3, 110x3, 135x5, 155x5, 175x9 glute ham raise - BWx10, 8, 7, 6, 4 barbell lunge - 60kgx10, 10, 10 hanging leg raise - BWx12, 12, 10, 8, 7 After lifting I did 5 sets of 10 box jumps onto a 32.5" box, rapid fire. Got me breathing pretty heavy and left my lower body feeling worn out. Success. BW: 234 Notes: I feel like I probably had a 10th rep in me on the deadlift, but I think my form would have started to break down a bit, and I'm still trying to protect my back. I've also been going without a lifting belt, however. I wold typically throw it on for my heavy set of my big exercise but I want to leave it out. After doing hanging leg raises for so long, I've finally found my stroke, using nothing but my abs to pull them up. I would never use momentum, but I think before I was using some leg strength to help, and holy crap were my abs screaming. I think they were also a little worn out from the tire hits yesterday, but either way it felt amazing.

4/15/2011 Maxed out on squats. A few warm up sets then progressively heavier singles. Hit a 180 kilo squat smooth enough that I think I had 190 in me but when I hit depth with 180 it bothered my sacrum a bit, so I left it at that. I was anticipating a 170-175 so I was still very happy, but am always left wanting more. After that I did a few light sets of good mornings and standing cable crunches. BW: 232

Sorry I've been slacking. 4/14/2011 Maxed out on bench today. Did a few warm up sets then did progressively heavier singles until I hit 275, which went up really smooth. Since it went up so smooth I jumped up to 300. I bombed it. Put 285 on the bar and got it up. Went for 295 but missed. I definitely think I have more in me but it just wasn't my night. After that I just did a few really light sets of close grip presses and incline presses and called it a night. BW: 232

Hey I was wondering if you could add me to the board? Male 6'4" 232 lbs. squat - 397 dead - 507 bench - 285

Not at all. If I can figure out how to put it on mediafire I'll just do that and post a link

Do you have a regular email address to which I can send it, or is there a way to send files on here that I didn't notice?

Same here on the deadlifts man. I pulled 230 kilos for 1 yesterday. Back in December I was definitely good for 250-260. Only a mild setback. Don't let anything hold you back

Thanks! It's a great program. Follow it exactly as it's laid out.

Nice man, you're pulling some big weight. Keep doing what you're doing. BTW I'm digging the Propagandhi shirt

Hey man, some serious lifting going on here, definitely a big inspiration. Keep it up!

Hey, I'm fairly new on here and I'm checking out your training log for the first time. Great progress! I'm also doing 5/3/1, and I see that you are looking for the book. I have the ebook file and could email it to you if you'd like

4/13/2011 deadlift - 70kgx5, 100x3, 120x3, 150x1, 170x1, 200x1, 210x1, 230x1 glute ham raise - 3 sets of 5 @BW hanging leg raise - 3 sets of 8 @BW BW:233 Notes: I wasn't really sure what I would be able to pull today, as I've only been back deadlifting heavy for a few weeks. I pulled the 210 really smooth and knew I had a lot more in me, but wasn't sure if I felt like putting my lower back at risk. After a minute or two of contemplation and a guy I chat with at the gym encouraging me, I added 10 kilos more to each side and pulled it. It was definitely hard, but I knew right off the floor I had it. I probably had another 10 kilos in me, but I felt satisfied with 230. I see a 250 deadlift on the horizon. Went easy on the accessory work, nothing even close to failure, just wanted to get some blood into the muscles. Overall I'm pretty happy with the work out. Tomorrow I'll max out on bench.

I'll have to take some

This week I'm just testing my maxes on my four major lifts (squat, bench, deadlift, military press) and doing some light accessory work just to pump some blood into the muscles. I haven't tried a true one rep max on anything since I began lifting again last year, so I felt like it was time to see where I stand. 4/12/2011 standing military press - 20kgx5, 40x3, 50x1, 60x1, 70x1, 80x1, missed 85 3 times dip/wide grip pull up superset - BWx8/BWx5 for 3 supersets tri-set: dumbbell side lateral - 15lbx10, 10x10, 10x10 dumbbell rear lateral - 15lbx10, 10x10, 10x10 neck curl - 10kgx8, 10x8, 10x8 BW:234 Notes: Last week I hit 78kgx3 on my military press, so I was hoping for at least 85 for a single, but it just didn't happen. Everything just felt off today. I had an insane day at work and was really worn out from that, so perhaps that had something to do with it. 80 went up pretty smooth, so I know I'm good for more. On my first attempt at 85 I got it to about the top of my head but just couldn't lock it out. The next two attempts I barely moved it at the bottom, so I knew I was done. But at least now I have a jump off point for the future. Tomorrow is deadlift day. I'm still not sure if I'll actually go for a true one rep max with my lower back not being 100%. I will see how warming up feels tomorrow. I need to decide if I want to continue with 5/3/1 after this week. I've been contemplating giving Westside a try, but I don't know if I'm ready for that just yet. I also want to give my joints a bit of a break and start leaning out for the summer as well. Not that aesthetics are my main concern right now. I might give Olympic lifting a try. I have very minimal experience with it but I really like it and I work out in an Olympic lifting gym, so this is feeling like a good option right now. I'll keep the few of you who read this updated on my decisions.

4/9/2011 squat - (20kgx8, 50x5, 70x3, 100x3), 115x5, 130x3, 150x4 good morning - (20kgx8, 40x8), 70x9, 9, 8, 8, 7 standing cable crunch - 120x5x12 s/s wide grip pull up - BWx5x6 barbell curl - (20kgx8, 30x6), 45x6, 6, 5 Decided to do some box jumps for a quick cardio/explosive lower body workout. Usually I'll jump, jump back down, reset my feet, repeat, but this week I just decided to go rapid fire. Jump, jump down, repeat. Much better cardio work. I did 5 sets of 8 onto a 32.5" box. After this I did 5 sets of 20 reverse hypers to help keep my lower back in check. BW: 235 Notes: According to the formula Wendler gives in the 5/3/1 book (which I know is not entirely accurate, but has been pretty useful), this puts my squat max at 170kg. Next week I'm going to max out on my major lifts, except probably deadlifts, as my back is still not 100%.

4/8/2011 bench press - (45x5, 95x6, 135x5, 155x3), 200x5, 225x3, 250x6 incline dumbbell press - 65x5x10 dumbbell row - 90x10, 10, 10, 9, 7 (per arm) neck harness/dumbbell shrug superset - (15x8/75x8, 25x8/85x8), 35x18/100x15, 12/12, 9/10 Did my rotator cuff work afterwards, no cardio today. It was cold and rainy all day and I felt like I had a good workout, so I left it at that. BW:234 Notes: I feel as if I've finally gotten my form down really well for the bench. I stayed nice and tight through the set and hit the number of reps I was hoping for. With the neck/shrug superset I did the reps slow and deliberate, just trying to get a good contraction on each rep. I'm sore literally from the top of my neck to the bottom of my calves right now, so I think this week has been a success so far. Now I just have to squat tomorrow

Thanks chewy! Same to you man. I see you've made some awesome progress since you started. Konstantinovs is amazing, superhuman. Although I don't know if you saw, Benedikt Magnusson just pulled 1015 wearing only a belt. If you haven't seen it I recommend you go here http://youtu.be/q4jO21-a2W0 right now. I've been wearing a belt only on my final set recently just as a precaution, because with my recent back injury from which I'm still recovering I don't want to take any chances. I'm not on veganfitness.net but I'll go check it out after I do this. Thanks for the support man!

Haha thanks man. I work out in an olympic lifting gym so all standing lifts on the platform with bumper plates. As for the barbell curls, that was honestly the first tome I've done them in at least six months. I used to do them for slightly higher reps but I think with my goals right now it makes more sense to keep the reps lower and weight heavier.

4/6/2011 deadlift - (70kgx5, 100x3, 120x3), 150x5, 170x3, 190x3 glute ham raise - BWx7, 5, 3, 4, 3 barbell lunge - 60kgx10, 10, 8 hanging leg raise - BWx12, 12, 12, 8, 6 BW: 233 Notes: I don't know what was wrong with me today, I just wasn't hitting the reps I normally do. Energy levels were normal, muscles weren't particularly sore. I think maybe I'm just overtrained. Next week I'm just going to text my maxes, which I haven't done once since I started lifting again, and do some very light accessory work. Also, something I meant to note on my deadlift workout last week; I normally pull with a mixed grip, but last week decided to try double overhand, which felt really weird, and my grip started to go before my muscles, otherwise I probably could've hit two more reps. I'm still being cautious with my lower back when I deadlift, not going to absolute failure like I normally would. The week before I strained my sacroiliac four months ago I pulled 190kg for 7 reps, so hopefully I will be back to that level soon.

who is the big fella then? what's his dead? His name is Konstantin Konstantinovs (it really doesn't get much more badass). His best competition deadlift is 430 kg (about 948 lbs). He's also done 420 kg in competition completely raw, no belt.

4/5/2011 standing military press - (20kgx5, 40x5, 45x5, 50x5), 62x5, 70x3, 78x3 wide grip pull up - BWx13, 9, 7, 5, 5 dip - BWx20, 18, 15, 10, 8 neck curl - 15kgx12, 12, 9 Followed this up with some light shoulder rehab work, just to keep everything in check. Then I went home and did 4 sets of 14 tire flips superset with 20 sledge hammer hits. I'm going to try to pick up the cardio a little bit every week Body weight: 232