"It's Science" Moose45's Journey to Strength and Striations

[moose45]

Nice leg day. Im so not jealous of squatting in -5

We were just talking about how cold it is up there yesterday.

Yeah I warmed up in the house as much as I could then ran out there and squatted haha. Felt great though.

[Akudela]

I'm sure that vortex heater got it a bit warmer for ya! And I hate that kind of cold... I lived in Superior Wisconsin for a while. I don't regret moving.

[moose45]

I'm sure that vortex heater got it a bit warmer for ya! And I hate that kind of cold... I lived in Superior Wisconsin for a while. I don't regret moving.

Yeah I was very thankful for it.

[moose45]

Week 7

Friday- Lower

Deadlift
315x3
385x3 VID BELOW
405x3 PR!! VIDS BELOW


Deadlift
225x10 x5


Calve Raise
135x30 x2 (slow tempo)


Summary
Deads felt pretty good for once. Slight lumbar flexion in both but it is a huge improvement from my last deadlift day when I was doing 5RM. Really happy with todays lift. Hit a boring but big 5/3/1 accessory type lift for deadlift after. Literally feel this all in my lower back. As my lower back gets strong I think my numbers will skyrocket. Really excited to see it happen.

Vids

[moose45]

Week 8

Monday-ME Upper

2-Board Bench to 5RM
135x10
225x5
275x5
290x5


Barbell Row (1 Count)
205x5 x3
155x10 x5

Barbell Incline
135x10
185x10


Pull Ups
BWx15 x3


Dips
BWx10 x5

DB Rear Delt Fly
35x12 x4


Reverse Curl
65x10 x4

Barbell Curl
85x10 x3


Summary
Great lift. Looking for 315x5 in 2 weeks on this lift.

Awesome Stuff

[moose45]

Week 8

Tuesday-ME Lower

Squat 5RM
135x10
225x5
315x5
335x5


Good Morning
155x10 x5

Core and Stretching
Tons of stuff


Summary
Squat felt decent. Continuing to work on my hip flexors and loosen them up. My right one is in a lot of pain while squatting but I fought through it for 335x5.

Awesome Stuff

[moose45]

Week 8

Friday- Lower

Deadlift
315x3
375x3
425x2


Deadlift
235x10 x5


Traps
Bunch of stuff

Summary
Lumbar started going to I didn't go for a 3rd rep. First rep was very good for me though. Continuing to work on my tightness and hip flexibility on the deadlift.

Vids

[Raigs]

425 is strong! That is some solid work!

You foam roll?

[moose45]

425 is strong! That is some solid work!

You foam roll?

I have been trying to. I left my foam roller in my dorm room this break though. Only been to 1 gym that has it. Otherwise I am rolling out my piriformis with a hard ball...

[moose45]

GOALS
3 month goal
-squat 415
-bench 335x3
-dead 450


I have 4.5 weeks left to hit these goals, and I will make it! Keeping them in mind daily.

Tomorrow gonna go hit some push press for the first time in a long long time. Going to hit some upper back and calves as well.

[moose45]

Week 9

Monday-ME Upper

2-Board Bench
225x3
275x3
295x3
325x2


JM Press
135x8 x4

DB Bench
100x8 x3
75x16


Chin Ups
BWx15 x4


Barbell Curl
95x10 x3

DB Shrugs
80x15 x2




Summary
8am lift, was feeling tired and stiff and didn't take any caffeine or pre, but I am still happy with 325x2 on the 2 board press. Maybe could of had 3 reps but didn't wanna fail. Will be in a new gym next week that doesn't have an actual 2 board to press to so I will use a towel rolled up! Not gonna set a goal for next week yet because of that reason. Rest of workout was great, trying to overload biceps a little bit now with heavier weights.

Awesome Stuff

[moose45]

Week 9

Tuesday-ME Lower

Squat
135x10
225x5
315x5
345x5
345x5
345x3...Hit the pins at the bottom of my squat...depth was over 9000!


Barbell Lunge
135x10 x3

RDL
245x8 x3

Calf Raise
185x30 x5


Summary
Legs were feeling very tight today, but after loosing up a bit they were feeling good and I was pumping out the squats. The pain I am feeling in my quads is telling me that there is a lot of hypertrophy about to go on...that and the fact that my lifts are finally rising after the quad tear. The lunges were killing my glutes and quads, I'm very glad I programmed them in. Looking for my legs to blow up in these next 3 weeks. Got a video of my first set of squats here.

Awesome Stuff

[moose45]

Week 10

Monday-ME Upper

Foam Roll Bench
225x3
275x3
315x3
335x3


JM Press
145x8 x4

DB Incline Bench
85x8 x4



Chin Ups
BWx15 x3
Static Hold


Barbell Curl
95x10 x3

DB Lateral Raises
20x12 x4


Calf Raises
195x30 x5



Summary
Lift felt great! Used the foam roller to simulate the 2 board press. It may have been more like 2.5-3. Rest of the lift was great. Got almost 2 weeks before I try for my goals!

Awesome Stuff

[AestheticAustin]

Strong lifting and I like your choices of music in here too haha. Subed.

[moose45]

Strong lifting and I like your choices of music in here too haha. Subed.

Thanks dude. Rave music brah!

I'll sub back if you got one

[Raigs]

Nice work on the JM presses.

Wait so do you put the foam roller on the bar or your back? I dont get it

[moose45]

Nice work on the JM presses.

Wait so do you put the foam roller on the bar or your back? I dont get it

Its just like a board bench press except I was using a foam roller because that's all I had.

So like this, but with a foam roller.


And I pause and press, not bounce and press on it haha.

[-calvus-]

Sup moose. I remember your 250x20 front squat from the competition a while back. Still lifting heavy brah.

[moose45]

Sup moose. I remember your 250x20 front squat from the competition a while back. Still lifting heavy brah.

Yeah man I remember you in there too! I probably can't back squat that right now because of the quad...but one day I will be back...

[Raigs]

Its just like a board bench press except I was using a foam roller because that's all I had.

So like this, but with a foam roller.


And I pause and press, not bounce and press on it haha.

Thanks for that Explanation

[moose45]

Week 10

Thursday-ME Upper

Push Press
135x5
135x5
185x5
215x4



Clean and Press
145x10 x4

Pull Up Control SS DB Incline Bench
BWx8 SS 85x8 x3



Push Ups
20x2


Hammer Curl
55x10 x3





Summary
Lift felt great! Used the foam roller to simulate the 2 board press. It may have been more like 2.5-3. Rest of the lift was great. Got almost 2 weeks before I try for my goals!

Awesome Stuff

[Raigs]

Strong Shoulder work. 215 push press

[moose45]

Week 10

Friday-ME Lower

Deadlift
135x5
225x3
225x3
315x1
315x1
315x1
365x1
405x1
Quit because my lumbar flexion became too great.


Front Squat
185x10
225x10 x2

Zercher Good Mornings
95x10
135x10
135x10
185x3



Clean Technique
135x2 x8
185x2 x3








Summary
Back is getting slightly better but no where, where I want it to be. I have a ton of strength in my back though and 405 feels very light other than my low back can't handle it. Still addressing hips and addressed more core today.

Awesome Stuff

[-calvus-]

Strong workout all around Moose. Bet your trunk/core felt it after that one. I watched your DLs a while back and I dont think you have any strength issues but rather some motor control/pattern difficulties when the weight gets heavy. Easy fix really to just stop lifting at the point where your form breaks and you can feel your knees and hips/lumbar doing much different things like in your vids. Reinforce this pattern and neuromuscular control in your brain first and the movement will follow when adding weight. DLs really dont require a lot of flexibility unlike lifts like overhead squats/snatches but they require a lot of stability and onset timing of musculature around your ankles, knees, hips, pelvis, spine, scapula, glenohumeral, etc etc.

[moose45]

Strong workout all around Moose. Bet your trunk/core felt it after that one. I watched your DLs a while back and I dont think you have any strength issues but rather some motor control/pattern difficulties when the weight gets heavy. Easy fix really to just stop lifting at the point where your form breaks and you can feel your knees and hips/lumbar doing much different things like in your vids. Reinforce this pattern and neuromuscular control in your brain first and the movement will follow when adding weight. DLs really dont require a lot of flexibility unlike lifts like overhead squats/snatches but they require a lot of stability and onset timing of musculature around your ankles, knees, hips, pelvis, spine, scapula, glenohumeral, etc etc.

This really helps man, that's what I just recently started doing. And it makes sense because I never trained deadlift like I did with the squat and bench and even some other lifts. I might have the strength, but just haven't practiced it enough! Thanks I will continue to reinforce those patterns.

[moose45]

I did snatch Saturday and felt some shoulder pain. So I maxed bench yesterday, hit 335 for 1 and felt extreme pain in my shoulder. Reseparated my shoulder! haha I've dealt with it for a long time now and I'm used to the pain. Right now I am in a ton of pain just sitting here. Maxing on squat tomorrow though.

[-calvus-]

Dude. Wtf. Lucky you are young brah. Keep that shoulder moving but nothing that irritates it. Patiently awaiting max squats.

[Raigs]

Nice 405 dead! Throw in some Good mornings to build that strength up in the lower back

[moose45]

Dude. Wtf. Lucky you are young brah. Keep that shoulder moving but nothing that irritates it. Patiently awaiting max squats.

I separated it senior year in football, and this year in football during fall camp. I'm trying for 405 and it'll be a big challenge for me because the quad is just so weak!!! I remember last summer I was FRONT squatting close to 405...man, the good old days. I want my quads back :'(

Nice 405 dead! Throw in some Good mornings to build that strength up in the lower back

Yup! Did those zercher good mornings to help em out and help with the core as well!

[moose45]

SQUAT MAX: 405
Easy and good bar speed.

went for 425, tooted on the way up, and lost my tightness.. haha just left it at that though. Running smolov for 6 weeks then cutting weight!!!!