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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Mar 04, 2013 1:44 pm 
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Location: Buckhannon, WV
Back on it again, I guess. I keep falling off the wagon... but as long as I always strive to get back on, I'll get it one day. lol

SSW1D1
4 March 2013
Squats | 45X5 | 85X5 | 105X5 | 135X5 | 160X5X3 |
Bench | 45X5 | 75X5 | 95X5 | 115X5 | 150X5X3 |
Deadlift | 135X5 | 140X5 | 145X5 | 150X5 | 160X5 |

Everything felt good. I wish I would get rid of this quit in me for exercising so I wouldn't have to reset back to a smaller weight every once in a while. I guess it all counts though, so oh well.

My form seems pretty well sorted out. Flat on my feet on the squats with not much wobbling backwards or forwards. Bench, is... just bench. Kept my shoulders directly above the bar, back felt good, and used my legs more on the Deadlifts.


Last edited by jlmoss on Mon Sep 30, 2013 9:50 pm, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Tue Jun 11, 2013 4:12 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
Shall we try again?

SSW1D1: 10 June 2013

Squats | 45x5 | 85x5 | 105x5 | 135x5 | 160x5x3 |
Bench | 45x5 | 75x5 | 95x5 | 115x5 | 150x5x3 |
Deadlift | 135x5 | 140x5 | 145x5 | 150x5 | 160x5 |

Found a fun gym to work at in my area... http://www.manassasironworks.com/ . It's a fun little gym, the guys at the desk tell you from the beginning... if I wanted a health spa gym like I got from XYZglobo gym, I need to turn back around and go there. lol Seems they partner with an MMA gym that is right next to it where they've knocked down the wall in between. It's got all the bands, chains, and chalk that you advanced folk talk about.

Was nice to have someone well versed in the big lifts on hand to critique my form at a moments notice.


Last edited by jlmoss on Tue Jun 25, 2013 2:40 am, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Jun 14, 2013 4:47 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW2D2: 12 June 2013

Squats | 45x5 | 85x5 | 105x5 | 135x5 | 165x5x3 |
Press | 45x5 | 50x5 | 55x5 | 60x5 | 75x5x3 |
Power Clean | 65x5 | 70x5 | 75x5 | 85x5 |


Last edited by jlmoss on Tue Jun 25, 2013 12:34 am, edited 2 times in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Jun 14, 2013 4:59 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW1D3: 14 June 2013

Squats | 45x5 | 85x5 | 105x5 | 145x5 | 170x5x3 |
Bench | 45x5 | 75x5 | 95x5 | 135x5 | 155x5x3 |
Deadlift | 135x5 | 145x5 | 155x5 | 170x5 |

Deadlift was just awesome. The trainer at the new gym casually threw some comments about my stance while I was doing power cleans on Wednesday and told me to apply it to my deadlift also. I did... man, what a difference a few casual remarks from an experienced/trained lifter can do. The 170 lbs I did a few hours ago was simply effortless. I usually dread the deadlift, I'm actually looking forward to the next time I get to do them.


Last edited by jlmoss on Tue Jun 25, 2013 12:33 am, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Tue Jun 18, 2013 10:03 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW2D4: 17 June 2013

Squats | 45x5 | 85x5 | 135x5 | 155x5 | 175x5x3 |
Press | 45x5 | 50x5 | 55x5 | 60x5 | 80x5x3 |
Power Clean | 65x5 | 70x5 | 75x5 | 95x5 |


Last edited by jlmoss on Tue Jun 25, 2013 12:31 am, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Jun 24, 2013 8:58 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW2D5: 19 June 2013

Squats | 45x5 | 85x5 | 135x5 | 155x5 | 185x5x3 |
Bench | 45x5 | 75x5 | 95x5 | 135x5 | 160x5x3 |
Deadlift | 135x5 | 145x5 | 155x5 | 185x5 |


Last edited by jlmoss on Mon Jun 24, 2013 9:23 pm, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Jun 24, 2013 9:00 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW2D6
21 June 2013
Missed my day here. No excuses, just being a lazy ass.


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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Jun 24, 2013 9:15 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW3D7: 24 June 2013

Squats | 45x5 | 95x5 | 135x5 | 165x5 | 195x5x3 |
Bench | 45x5 | 75x5 | 95x5 | 135x5 | 165x5x3 |
Deadlift | 135x5 | 155x5 | 175x5 | 200x5 |

Boy did I not want to go into the gym after I missed Friday. I don't know what it is. Soon as I miss an exercise, it's easier to miss the next planned exercise. I actually get these voices in my head saying not to go in... blah...

Missing a day makes it easy to cheat nutrition too. For some reason, I was compelled to the local Five Guys (burger shop) yesterday night. Bringing it all back in though. I've cut down on unnecessary carbs for the past two weeks. I have my PB&J ever once in a while but I consider those times emergency situations when I don't have anything better or am just looking for something different.

Anyways, back in the gym tonight. Feel good that I went in, and have the welcomed tired muscles feel...


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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Jun 27, 2013 11:35 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW3D8: 26 June 2013

Squats | 45x5 | 95x5 | 135x5 | 175x5 | 205x5x3 |
Press | 45x5 | 50x5 | 60x5 | 65x5 | 85x5x3 |
Power Clean | 65x5 | 75x5 | 85x5 | 100x3x5 |


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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Jun 28, 2013 7:52 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW3D9: 28 June 2013

Squats | 45x5 | 95x5 | 135x5 | 175x5 | 215x3x5 |
Bench | 45x5 | 75x5 | 95x5 | 135x5 | 170x3x5 |
Deadlift | 135x5 | 165x5 | 185x5 | 215x5 |

Freakin stellar workout. Deadlifts complete without issues, felt good and light! 215 is equal previous deadlifts where I got stuck. Squats only 5 lb's off of reaching my heaviest. I felt some goodmornings coming about in the first set of 5. Acknowledged, corrected, and put the rest up perfect. Bench found me doing just a slight change of hand positioning and was painless unlike my previous two benches. Was a pain originating from my wrist and shooting all the way down to my shoulder.

Perfect... and after a stellar workout, the wife has a nice thick ribeye cooked to perfection, with plate full of veggies, and some potatoes. After, I'm off to the bar to have a few glasses of scotch.

Can the day get any better????


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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Jul 01, 2013 6:51 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW4D10: 01 July 2013

Squats | 45x5 | 115x5 | 145x5 | 195x5 | 225x3x5 |
Press | 45x5 | 55x5 | 65x5 | 75x5 | 90x3x5 |
Power Clean | 65x5 | 75x5 | 85x5 | 105x5x3 |

4 plates on the squats. Liked it, ready to move on to the next heavier set! Did some work with the prowler today after the workout. Only did a once up & back. Maybe 50 yards each way, not sure. Thinking about adding a little cardio/power work after so I'm not so out of shape. They have prowler, the good type rowing machines, some beam looking thing for farmers walks, & a big ole tire to flip.

Was thinking of buying myself a foam roller, ball, and some bands to help with muscle tightness/kinks. Seems like a good idea now that I'm getting a little heavy on the weights.


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 Post subject: Re: JMoss's Journal log
PostPosted: Wed Jul 03, 2013 9:38 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW4D11: 03 July 2013

Squats | 45x5 | 115x5 | 145x5 | 195x5 | 235x3x5 |
Bench | 45x5 | 75x5 | 95x5 | 135x5 | 175x3x5 |
Deadlift | 135x5 | 175x5 | 195x5 | 235x5 | 275x1 | 315x1 | 325x1

Everything felt good. As I started with my heaviest squats ever today, I sort of reverted back to a more forward lean squat for the first set. The trainer there quickly reprimanded me and put me in the right spot with a few good instructions. Killed the last two sets.

I had a good bit left in the tank after my usual deadlift exericise and while the trainer encouraged me, I continued to see how far I could go. I'm feelin pretty good about that 325. I missed it first because my back rounded a little and I drifted forward from my shins about 2 inches. Second time, tightened things up, drug that bar all the way up my shins and locked it out. Was a pretty exciting workout over all. I'm excited to go back.

On another note, I've been encouraged by the trainer to participate in a powerlifting competition. I think I will. It should be exciting. My numbers will obviously be pretty crap... but it should be fun overall to see how much I can grunt out in a competition setting.


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 Post subject: Re: JMoss's Journal log
PostPosted: Tue Jul 16, 2013 4:11 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW4D10: 05 July 2013

Squats | 45x5 | 135x5 | 175x5 | 215x5 | 245x3x5 |
Press | 45x5 | 55x5 | 65x5 | 75x5 | 95x3x5 |
Power Clean | 65x5 | 75x5 | 85x5 | 110x5x3 |

Squats were hard. I mean damn hard. Drained me.


Last edited by jlmoss on Fri Jul 19, 2013 12:26 pm, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Jul 19, 2013 12:24 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW4D13: 15 July 2013

Squats | 45x5 | 115x5 | 185x5 | 225x5 | 245x3x5 |
Bench | 45x5 | 95x5 | 115x5 | 145x5 | 180x3x5 |
Deadlift | 135x5 | 185x5 | 225x5 | 255x5 |

Less than 2 hours sleep that afternoon before workout. Was stumbling like I was drunk once finished and walking out to the car. Was physically and mentally draining.


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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Jul 19, 2013 12:27 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
SSW4D14: 17 July 2013

Squats | 45x5 | 115x5 | 185x5 | 225x5 | 250x3x5 |
Press | 45x5 | 55x5 | 65x5 | 75x5 | 100x3x5 |
Power Clean | 65x5 | 75x5 | 85x5 | 115x5x3 |

Felt really good. Enough so that I had some left to go just outside the building and flip an enormous tire for about 100 meters. Boy that thing was heavy.

**edit** Well, maybe just 50. lol, it sure felt like 100 though.


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