Mike Moore's Squat Log

[Mike.Moore]

Since I was asked a few times, I decided to start posting a log. Its mostly gonna be a squat log, since thats mainly what I care about nowadays. But, I'll probably post some benching and outline of some other stuff too. I don't exactly follow any set program exactly, and due to all the years of training, I've accumulated a few aches and pains, so sometimes I am limited in what I can do.

I actually started as a shirt bencher and have hit a 617 bench. I have since become a raw lifter(and as we all know, that means without knee wraps). After all, thats really the reason I got into powerlifting and just lifting weights for that matter, to see how strong I can be, not how well I can use a piece of equipment.

So my best meet numbers are 680 squat, 465 bench,610 dead - 1755 total. All done in the same meet.

In October of 09, I did my last meet, SSA Asylum Power in upstate NY.I did this one in part to help raise money for Breast Cancer Awareness. I had a decent day, but unfortunately not the day I wanted or should've had. So after that, and also due to my body being beaten up, I kinda lost my desire to powerlift and semi-retired so to speak. I still trained, just not nearly as heavy. Then the beginning of this year, I got the fire lit again and decided I had some unfinished business and I wanted to compete again. My goal was the IPA Raw Nationals in August. Things were going real well, but unfortunately I had a few setbacks and had to drop out. But this made me realize that, especially since I'm old I have to train a little differently. So my plan is to compete in Jersey in January. I know what I have to do and I have more than enough time, so I'll get there. The goal has always been a 700 squat. I have hit it in training, but not in a meet(so it doesn't count). But for January my sights isn't set on 700, its set on much more than that, since I feel I have 700 in me right now(though I won't test that for awhile yet). In my semi-retirement I let my weight drop to about 253-255 or so. I am currently at my heaviest, which varies slightly day to day, but anywhere from 268-271ish.

So my training, heres how it goes:

Tuesday - Shoulder and tri work
Thursday - Back and little bi work
Saturday - Bench
Sunday - Squat

This is how it goes every week and I like it and it works well. My heavy stuff gets done on the weekend, most my guys can make it, and I do the bull**** work during the week, since I usually have to do this alone.

For shoulders, I usually do 5/3/1 for them, and sometimes end the OHPs with BBB. Lately due to my ac joint in my left shoulder bothering me(this is from the straight bad squatting and why I only use the buffalo bar now) and rotator cuff tendonitis in my right, I haven't been doing these. So I have been stuck doing some presses on the machine. Hey, better than nothing.And apparently my shoulders are looking bigger, go figure. I also do some lateral raises. Why?? Cause I like being wide. And ALWAYS end them with Facepulls. I'll end them with some Hammer Strength shrugs for a couple sets of 40 reps. Tris, I do some band pressdowns and some extensions.

I give back a separate day, bench day is long enough(though much shorter than it used to be) and quite frankly I just think it needs its own day. I switch on and off with what I do, sometimes some pullups, sometimes start with some pulldowns. The meat and potatos of my training is the Padded T-bar Rows, or as some people call them Chest-Supported Rows, whichever. I usually do about 5-6 sets here. At least working up to 6 platesx10, but usually 6 and a quarter or 7 plates for 3-6 reps. Btw, I think this is one of the best, if not the best exercise to help with your bench. You are pretty much doing the row as you bench, just on the opposite plane. Then usually some other type of row. When a meet gets closer, I like to do dumbbell rows. I like doing them last. Usually about 3-4 sets, working up to as heavy as I can go. I love these cause they help my grip and my grips sucks. I do a little bicep work, but nothing crazy.

I am really not gonna log those days, why I gave a basic outline for them.

Anyway, I don't squat till Sunday so I'll post the last couple of training days. Don't be surprised if you see me skip a week squatting here and there. Sometimes my lower back just doesn't recover enough in a week. This past week, I squatted on a Wednesday night, so it gave me a couple extra days to rest, then a full 10 days to rest before this Sunday.

[Mike.Moore]

So in August, I decided to work on 10 reps sets for a couple weeks then move on to 5 reps sets. So the first week I did 505x10 and the following week I did 515x10. The week after that I did 525x6 then 575x5. Week after that 585x5.

Heres the last 2 weeks

9/18/11

140x6
230x5
320x3
410x3
470x1
520x1
570x1
600x5



9/28/11

140x6
230x5
320x3
420x3
480x1
530x1
580x1
610x4



This Sunday I start triples.

[dtaps24]

First, this is gonna be good.

[Mike.Moore]

After I finished training tonight some guy in the gym asked me how many calories would it take for him to get a back like mine. How many calories??? Seriously dude???

[NC_Tarheel]

Subbed

Looking forward to learning a lot in here!!






EDIT: Will hit a 50 pound squat PR tonight because of this sub

[thom2355]

Subbed.

Thanks for starting this up.

[Mike.Moore]

10/8/11

Crappy bench day. Couldn't hit any triples with any decent weight. Its a mental thing. Happened not too long ago. Definitely not a strength issue and can't blame it on my shoulders cause although my right one hurt doing the light weight the heavier stuff didn't.


Bench

barx15
135x10
225x8
285x5
325x5
385x3
415x2 - missed 3rd
415x2 - again missed 3rd
405x2 - AGAIN missed 3rd

Called it quits on bench after this.....

Swiss bar floor press

240x8
290x6
330x5
350x3
370x3

These hurt my right shoulder alot, but did them anyway

Hammer Strenght Inclines - can't do barbell or dumbbell inclines. I do not believe these help my bench in the slightest. I strictly do these to keep my upper chest bigger.

5 setsx10

Pressdowns

4 setsx15

Cable Crossovers - do these to stretch my pecs since I get tendonitis in them. Doing these have been preventing that

3setsx12

Also did 130 weighted crunches before benching and stretched my back at home before I left. Weighted myself before I left the gym 268.

[Mike.Moore]

Squat Day 10/9/11

Back still didn't recover from last week, still very sore. But squatted anyway, pulled me forward a little on the last 2 reps, but I expected that with the sore back. But hit depth and hit my numbers, so thats all that matters. Hopefully it'll recover enough for next Sunday, if not I'll take next week off. But I only need it at 80% and I'm golden. Weight is feeling light and feeling real strong on squats lately.

140x6
230x5
320x3
420x3
480x2
530x1
580x1
620x3



Seated Leg Curls

4 setsx10 - rack
1 setx10 - rack and pinned a quarter on it

Leg Press Calf Raises

4 sets x 20

****ed around after cause the guys were deadlifting a bit and did 185x12.

[.aeterna]

beast raw lifter

[B1GinNY82307]

well I'm in....

[DetKimble]

glad you got a log going

are those Rehbands? i was thinking about buying a pair.

[NC_Tarheel]

Someone was putting in work this weekend!!

[Mike.Moore]

glad you got a log going

are those Rehbands? i was thinking about buying a pair.

Yeah they are. Unfortunately, age is catching up with me, so I have to wear them training now. But I won't come meet time. (not allowed)

Someone was putting in work this weekend!!

Only gonna get heavier each week.

[DetKimble]

Yeah they are. Unfortunately, age is catching up with me, so I have to wear them training now. But I won't come meet time. (not allowed)



Only gonna get heavier each week.

i thought belt, knee sleeves and wrist wraps were all allowed raw

[Mike.Moore]

i thought belt, knee sleeves and wrist wraps were all allowed raw

Depends what Fed you lift in. I know knee sleeves aren't allowed in the IPA and Gene's new fed the RPS. If all goes well, my next meet will be a RPS one.

[Mike.Moore]

Almost didn't go to the gym today, felt ****ty and tired. Conducted fire drills all week at work, alot of talking. but ended up feeling really strong today for some reason, also a bit angry not too sure why. But evidently I looked angry too since everyone steered clear of me.

Anyway, did my usual stuff for back. Some pulldowns,some rows, but did real well on the Padded T-bars (Chest Supported Rows)

4 platesx10
5 platesx10
5 plates/quarterx10
6 plates/dimex9
7 platesx6 - pretty sure this is a PR. I think my previous best with 7 is 4 or MAYBE 5

Didn't hit abs, which I usually do, but if I don't hit them before I train, I usually don't after. Was way too hot in the gym and wasn't in the mood. Maybe I'll do some ab wheel stuff tonight.....though thats unlikely....lol

The back seems to be recovering ok, so I MAY have a good squat day Sunday. I need to have a good one, I have at least 3 more weeks of triples.

[Musclekid92]

7 plates is insane Mike!

[Mike.Moore]

7 plates is insane Mike!

Well apparently I have a pretty large back, so that would explain it....lol

Btw....probably wanna check your post with the Jack pic, its not Jack anymore....lol

Another ****ty bench day. Right shoulder hurting alot, so I shut it down after 415. Did some hammer strength work, and thats about it.

[Musclekid92]

Well apparently I have a pretty large back, so that would explain it....lol

Btw....probably wanna check your post with the Jack pic, its not Jack anymore....lol

Another ****ty bench day. Right shoulder hurting alot, so I shut it down after 415. Did some hammer strength work, and thats about it.

Good idea shutting it down dude.

Sorry about the picture, I reported it and hopefully someone will delete it soon. The post doesn't have the edit option otherwise I'd do it now. The Jack gif. was so fitting for you starting a log too.

[Mike.Moore]

Good idea shutting it down dude.

Sorry about the picture, I reported it and hopefully someone will delete it soon. The post doesn't have the edit option otherwise I'd do it now. The Jack gif. was so fitting for you starting a log too.

Yeah, I think its my ac joint bothering me in this shoulder too. I think pushing the floor presses last weekend didn't help. If it doesn't get better in a few more weeks, I MAY have to go see the doc.

Its ok about the pic. No big deal, but if it was gonna be gay ****, couldn't have been 2 gay chicks??

Today is the Asylum meet, wonder what the turnout is. Not too good I'm betting.

[isaku900]

got it.

[Mike.Moore]

got it.

You couldn't have replaced it with 2 chicks?? What kind of moderator are you man??!!

At least it got you to post in a raw log.

[Musclekid92]

Yeah, I think its my ac joint bothering me in this shoulder too. I think pushing the floor presses last weekend didn't help. If it doesn't get better in a few more weeks, I MAY have to go see the doc.

Its ok about the pic. No big deal, but if it was gonna be gay ****, couldn't have been 2 gay chicks??

Today is the Asylum meet, wonder what the turnout is. Not too good I'm betting.

LOL I know, definitely not what I would have liked to see when I scrolled up.

I don't know if it would help for this kind of thing but a bunch of the guys I train with have gone to an Active Release guy for their shoulder, elbow and back problems and after a few sessions been pain free. My buddy couldn't bench the bar just last week but after the guy worked on it he was doing sets with 185 with no pain. Maybe something to look into for your shoulder if you have a practioner around.

Yeah I looked at their results for the nationals and they had like 15 lifters including bench only. The gear whores at my gym won't compete their anymore because there's 1 mono lift to warm up on now. It's nice to have them only 40 minutes away from me if I ever want to do a meet and there's nothing else going on. The meets run too slow for me though haha.


edit: Arigato Isaku.

[isaku900]

You couldn't have replaced it with 2 chicks?? What kind of moderator are you man??!!

At least it got you to post in a raw log.

its ok, I've already decontaminated myself by rubbing a single ply squat suit all over my bod...err n/m

[Mike.Moore]

LOL I know, definitely not what I would have liked to see when I scrolled up.

I don't know if it would help for this kind of thing but a bunch of the guys I train with have gone to an Active Release guy for their shoulder, elbow and back problems and after a few sessions been pain free. My buddy couldn't bench the bar just last week but after the guy worked on it he was doing sets with 185 with no pain. Maybe something to look into for your shoulder if you have a practioner around.

Yeah I looked at their results for the nationals and they had like 15 lifters including bench only. The gear whores at my gym won't compete their anymore because there's 1 mono lift to warm up on now. It's nice to have them only 40 minutes away from me if I ever want to do a meet and there's nothing else going on. The meets run too slow for me though haha.


edit: Arigato Isaku.

I actually have an ART guy, and I used to go alot. Used to get bad tendonitis from squatting. I stopped cause it ended up getting too expensive. I have a $30 co-pay, and thats not so bad, but going every week it starts to add up. I'm not poor, but the wife wants a house, so...lol

But maybe I should go, for a least a couple sessions.

I don't know why the sold that other monolift. But they don't seem to be into it as much anymore. I know alot of people that stopped going. Shame, they were good meets and always had great turnouts.

[Musclekid92]

I actually have an ART guy, and I used to go alot. Used to get bad tendonitis from squatting. I stopped cause it ended up getting too expensive. I have a $30 co-pay, and thats not so bad, but going every week it starts to add up. I'm not poor, but the wife wants a house, so...lol

But maybe I should go, for a least a couple sessions.

I don't know why the sold that other monolift. But they don't seem to be into it as much anymore. I know alot of people that stopped going. Shame, they were good meets and always had great turnouts.

Yeah they definitely ran a lifters meet, it was a cool atmosphere. I missed that excitement when I was at my 100% raw meet and the USAPL meets, it's like being at church when you compete there. Yeah I wanted to give the ART a try but on a students salary I can't really drop that kind of money, ill stick to my foam roller for now lol.

[Mike.Moore]

10/16/11

Squat Day

140x6
230x5
320x3
420x3
480x2
540x1
590x1
630x3

Seated Leg Curls

4 setsx10 - rack+25lb plate

Leg Press Calve Raises

8 plates x 4setsx20-25

Shoulder was bothering me squatting, though the weight didn't feel heavy at all, just made it uncomfortable. Mighta been a bit high on the first rep and the last I leaned forward, don't know why. Form had been rock solid lately. I have no excuse why, especially since the 630 felt the best, but not happy about it and neither is my back.

[Mike.Moore]

Saturday 10/22/11

I was gonna take off today, I have been wanting to take off of benching to rest the shoulder for a few weeks now, so decided to do it today. But I ended up still going to the gym and did some light stuff. Just to keep the blood flowing to all the right spots. So I just did mostly Hammer Strength work. If I was a bodybuilder I probably would have really enjoyed it since I actually got quite a pump....lol. It was also probably the fastest workout I have had in YEARS, was done in about 40-45 min.

[NC_Tarheel]

Saturday 10/22/11

I was gonna take off today, I have been wanting to take off of benching to rest the shoulder for a few weeks now, so decided to do it today. But I ended up still going to the gym and did some light stuff. Just to keep the blood flowing to all the right spots. So I just did mostly Hammer Strength work. If I was a bodybuilder I probably would have really enjoyed it since I actually got quite a pump....lol. It was also probably the fastest workout I have had in YEARS, was done in about 40-45 min.

Good thing...after 45 minutes the cortisol sets in bro

[Mike.Moore]

Sunday 10/23/11

If I was younger and not quite as smart as I am now, I would have squatted today. Back was actually feeling ok today, which is a HUGE improvement on how it felt all week. But stretching and icing does wonders. Luckily in my old age I have learned to be smart and even if I feel ok, take it easy. So I decided not to squat and just do some light bull****. I just really did some light leg presses.

4 platesx20
6 platesx20
8 platesx20
10 platesx20
12 platesx20
14 platesx20

Seated Leg Curls

3 setsx10 - rack

Leg Press Calf Raises

8 plates 4 setsx25

Also stretched and threw in 100 ab crunches. Hopefully next week, I'll be back to squatting, and probably continue where I left off and go for 640x3. I want another 2-3 weeks of triples then work on doubles up to 700. Least thats the goal. My best double to date is 670.