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  1. #61
    Registered User moose45's Avatar
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    Originally Posted by Raigs View Post
    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.
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  2. #62
    Registered User Akudela's Avatar
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    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.
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  3. #63
    Registered User moose45's Avatar
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    Originally Posted by Akudela View Post
    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.
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  4. #64
    Registered User moose45's Avatar
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    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.

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  5. #65
    Registered User moose45's Avatar
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    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.

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  6. #66
    Registered User moose45's Avatar
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    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.

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    Last edited by moose45; 01-02-2013 at 08:48 AM.
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  7. #67
    Registered User moose45's Avatar
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    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.

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  8. #68
    Registered User Raigs's Avatar
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    425 is strong! That is some solid work!

    You foam roll?
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  9. #69
    Registered User moose45's Avatar
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    Originally Posted by Raigs View Post
    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...
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  10. #70
    Registered User moose45's Avatar
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    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.
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  11. #71
    Registered User moose45's Avatar
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    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.

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  12. #72
    Registered User moose45's Avatar
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    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.

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  13. #73
    Registered User moose45's Avatar
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    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!

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  14. #74
    Registered User AestheticAustin's Avatar
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    Strong lifting and I like your choices of music in here too haha. Subed.
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  15. #75
    Registered User moose45's Avatar
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    Originally Posted by AestheticAustin View Post
    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
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  16. #76
    Registered User Raigs's Avatar
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    Nice work on the JM presses.

    Wait so do you put the foam roller on the bar or your back? I dont get it
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  17. #77
    Registered User moose45's Avatar
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    Originally Posted by Raigs View Post
    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.
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  18. #78
    -Overreach specialist- -calvus-'s Avatar
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    Sup moose. I remember your 250x20 front squat from the competition a while back. Still lifting heavy brah.
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  19. #79
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    Originally Posted by -calvus- View Post
    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...
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  20. #80
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    Originally Posted by moose45 View Post
    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
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  21. #81
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    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




    Last edited by moose45; 01-18-2013 at 04:33 PM.
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  22. #82
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    Strong Shoulder work. 215 push press
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  23. #83
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    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.

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  24. #84
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    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.
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  25. #85
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    Originally Posted by -calvus- View Post
    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.
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  26. #86
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    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.
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  27. #87
    -Overreach specialist- -calvus-'s Avatar
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    Dude. Wtf. Lucky you are young brah. Keep that shoulder moving but nothing that irritates it. Patiently awaiting max squats.
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    Nice 405 dead! Throw in some Good mornings to build that strength up in the lower back
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  29. #89
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    Originally Posted by -calvus- View Post
    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 :'(

    Originally Posted by Raigs View Post
    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!
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  30. #90
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    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!!!!
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