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

**moose45** · 01-26-2013, 10:21 AM

Deadlift Max: 435

____________

Bench: 335
Squat: 405
Deadlift: 435

Total: 1175 at weight of 215

This is my same total from last year when I weighed 228, so I am very happy about it, and my squat was 50lbs more at that time as well. Next goal for total is 1279 lbs, which averages out to be about 35lbs on each of my lifts. I think I'll go for 20lbs on bench, and 40-50lbs on both squat and dead lift.

**moose45** · 01-28-2013, 03:32 PM

Week 12 SMOLOV BEGINS

Monday- Day 1 Smolov

Squat
3x8 265
5x 285
2x2 305
1x 325

Summary
Felt great...dat feel when all you have to do is squat. My shoulder is just killing me lately, doin some rehab for it after the squats...squats tomorrow!!! Gonna try to get a vid, depth was unreal today, felt so good.

Awesome Stuff

**-calvus-** · 01-29-2013, 12:35 PM

Maxes aren't to shabby. Wish I could hit those 4 plate squats again. Hope that shoulder sorts itself out soon.

**moose45** · 01-29-2013, 03:08 PM

Week 12 SMOLOV BEGINS

Monday- Day 2 Smolov

Squat
3x8 265
5x 285
2x2 305 Vid at bottom.
1x 325

Summary
A little sore, but that was expected. Warmed up and felt great, day 2 of smolov introductory cycle done. Day 3 tomorrow goin a bit heavier. Day 4-6 doing recovery for legs and gonna do some 10RM on bench and barbell row.

Vid of the 305 set, just to see my depth and form, see I have a little anterior pelvic tilt on the 2nd rep

Awesome Stuff

**moose45** · 01-30-2013, 09:50 AM

Week 12 SMOLOV BEGINS

Monday- Day 3 Smolov

Squat
4x5 285
3x 305
2x2 325
1x 365

Summary
Day 3, felt great

Awesome Stuff

**Raigs** · 01-30-2013, 02:40 PM

smolov Looks intense have fun

**moose45** · 02-04-2013, 03:01 PM

Week 13 SMOLOV

Monday- Week 2 Smolov

Squat
2x2 - 345lbs

Bench
225x5
245x5
265x5
275x5

Clean
205x2 x8

Core
Ab Wheel
Leg Circles
Planks
Tabata Push Ups

Summary
Did a bunch of other lifts too today. Just love lifting man, great feels.

Awesome Stuff

**moose45** · 02-06-2013, 02:59 PM

Week 13 SMOLOV

Monday- Week 2 Smolov

Squat
x3 - 345lbs

Bench
155x3 x5

DB Military Press
50x10 x5

Summary
Hard to contain myself....trying not to burn myself out...just hate the low volume

Awesome Stuff

[center]

**Raigs** · 02-06-2013, 06:06 PM

Ha you are doing good near the end Im sure the Smolov will be tough.

**moose45** · 02-11-2013, 02:44 PM

Week 14 SMOLOV

Monday- Week 3 Smolov

Squat
4x9 285lbs

Pull Ups
BWx15 x4

DB Military Press
55x10 x4

Summary
The pain felt so good...so good.

Awesome Stuff

**moose45** · 02-13-2013, 02:50 PM

Week 14 SMOLOV

Monday- Week 3 Smolov

Squat
5x7 305lbs

Summary
Body is in pure agony. Lower back is gone, not sure what to do. Made sure to over emphasize keeping my ass out today. Felt a little better. Recover seems down, eating 5k-6k cals a day soon, gonna try to start sleeping more. YUP!

Awesome Stuff

**moose45** · 02-15-2013, 10:28 AM

Week 14 SMOLOV

Friday- Week 3 Smolov

Squat
7x5 325lbs

Summary
Calling smolov off. Lower back is in so much pain, every rep hurt. Doing everything I can to keep my back arch at the bottom but losing it. Quitting smolov to keep myself from getting injured. I really don't want a herniated disc in my lumber... gonna hit 2 weeks of bodybuilding stuff and then get into strength training and start my cut.

Sad day for me...

Awesome Stuff

**thenewguy23** · 02-16-2013, 01:57 AM

Do you foam roll? If you don't this could help your lower back out a lot

**moose45** · 02-16-2013, 06:14 PM

Originally Posted by thenewguy23

Do you foam roll? If you don't this could help your lower back out a lot

Yeah, 2-3 times a day, stretched by the athletic training 2x this week, massage from russian chick...my low back is just ****ed right now. I can't handle the volume at all, gonna strengthen the glutes and see if it ever gets better.

**moose45** · 02-18-2013, 03:21 PM

]Week 15 Deload Bodybuilding Style

Monday - Upper

Core and Weakpoint
SB Transfers 3x20
SB Circles 3x10
Plank 3x1 minute
DB RDF 3x15 with 35lbs

Bench
255x10
255x9
255x7

GPP Circuit 1
DB Military Press 3x10 - 50lbs
Dumbbell Bench 3x10 1x15 - 65lbs
Barbell Row 3x10 1x15 - 155lbs; 135lbs

Chin Ups
BWx10 x3

GPP Circuit 2 and 3
DB Lateral Raise 3x10 - 25lbs
Low Cable Row 3x10 - 150lbs
Push Ups 3x30 - BW

Barbell Curl 3x10 - 85lbs
Rope Tricep Pulldown 3x10 - stack
DB Shrugs 3x20 - 60lbs

Cardio
Basketball - 30 minutes

Summary
Hitting some deload from the strength work. Felt really great. Hitting some GPP style workouts and upping cardio here.

Awesome Stuff

**Raigs** · 02-18-2013, 04:14 PM

Nice session! All that ab work before hand and you wanted to keep working wow!

**moose45** · 02-18-2013, 05:34 PM

Originally Posted by Raigs

Nice session! All that ab work before hand and you wanted to keep working wow!

Yeah buddy.. Programmed in a lot of core work for this deload!

**moose45** · 02-19-2013, 03:01 PM

Week 15 Deload Bodybuilding Style

Monday - Upper

Core and Weakpoint
Plank 3x1.5 minute
Side Plank 3x45 sec
Superman 3x15
Russian Twist 3x10 each
Push Ups 3x(10:5 x4)

Bench
255x10
255x9
255x7

DB Lunge
70x10each x4

Barbell Glute Bridge
315x10
365x10 x3

RDL
225x10 x3

Summary
Hitting some deload from the strength work. Felt really great. Hitting some GPP style workouts and upping cardio here.

Awesome Stuff

**moose45** · 02-20-2013, 02:55 PM

Week 15 Deload Bodybuilding Style

Wednesday - Upper

Core
Ab Wheel Roll Out 5x15
Back Hyper 5x15 with 10lbs behind head

DB Military Press
65x8 x4

Close Grip Bench
245x6
225x6 x2

GPP Circuit 1
Pull Up 4x10 - 10lbs
Push Up 3x25
RDF 3x15 - 35lbs

GPP Circuit 2
L-Lateral Raise 3x10 - 25lbs
Cable Fly 3x10 - 80lbs
T-Bar Row 3x10 - 115lbs

GPP Circuit 3
Cable Row 3x8 5:2:5 - 105lbs
Overhead Triceps EZ Bar 3x10 -50lbs
Fat Grip Reverse Curl 4x10 - 65lbs

Summary
Great work today again. Trying to get some more basketball in but the courts been busy.

Awesome Stuff

**Raigs** · 02-20-2013, 02:57 PM

Nice CGBP there and followed by some tough circuit work

**moose45** · 02-25-2013, 05:25 PM

Week 16 Power-Strength Training

Monday- Upper

Push Jerk
Push Jerk 155x5 x4

Bench
235x5 x4

Barbell Row
185x5 x4

Superset 1
DB Military Press- 65x10 x3
Pull Up 25x10 x3

Superset 2
DB Lateral Raise 3x10 - 25lbs
Skull Crusher 3x10 - 95lbs
Fat Grip Hammer Curl 3x10 - 45lbs

Summary
Great bar speed. Happy with this lower load. Periodizing my workouts now!

Awesome Stuff

**Raigs** · 02-25-2013, 06:51 PM

Nice snatch jerk work and the good benching!

**moose45** · 02-26-2013, 10:15 AM

Week 16 Power-Strength Training

Tuesday- Lower

Power Clean
180x5 x4

Front Squat
250x5 x4

RDL
245x5 x4

Summary
Low back is still giving me trouble...don't know what to do anymore.

Awesome Stuff

**Raigs** · 02-26-2013, 01:25 PM

See a doctor?

Nice workout though

**moose45** · 02-27-2013, 08:58 AM

Went to a chiropractor. Probably see him again before the week is over. Otherwise I'm continuing to work on my posture, hamstring strength and hip flexibility.

**moose45** · 03-01-2013, 11:36 AM

Week 16 Power-Strength Training

Friday- Lower

Drop Snatch Squat
95x5 x4

Snatch
115x5 x4

Back Squat
285x5 x4

Summary
Just putting in my main lifts from the workout now. Lifts were great. Great bar speed.

Awesome Stuff

**magicalhorton** · 03-01-2013, 11:07 PM

good work

**Raigs** · 03-02-2013, 06:40 AM

Lots of snatch work before the squat that didnt drain you?

**moose45** · 03-03-2013, 07:55 PM

Originally Posted by Raigs

Lots of snatch work before the squat that didnt drain you?

Nah man. Felt good. Really warmed up the hips!

**moose45** · 03-04-2013, 03:20 PM

Week 17 Power-Strength Training

Monday - Upper

Push Jerk
170x4 x5

Bench
250x4 x5

Barbell Row
200x4 x5

Summary
Felt amazing this workout! Body feels great now. Low back is getting good.

Awesome Stuff

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