cold iron garage gym log...

[moya]

quit gold's gym last week... i was doing rack pulls last week and on my set with 550 the bar bent... i didnt slam it or anything, its just a cheap shit bar, and the monkeys that slam weights probably weakened it... long story short a trainer tried to tell me if i break another one (this was my second in about a year and a half) then i would have to pay for it; a cheap ass $150 crap bar?... funny because other shit breaks down all the time and they dont make the last person that used that stuff pay for it...
so fuck them, no contract, so im out... my bench at home is better than theirs anyways... the only thing they have that i would really like is a sauna... but i can live without that...

time to start a log again to keep myself liable...

stats:
150ish, 10%
5'5"
31y

currently on cruise:
210mg test p /wk
140mg npp /wk

latest gym maxes:
225 bench with pause
455 squat
550 rack pull from bellow knees; i will only pull from the floor every couple months or so to save my lower back...

right now i only have about 460 in freeweights, so i will have to pick up some more plates within a month or so...

all i plan on doing are basic compounds; bench, cgbp, squats, rows, rack pulls (will need to get some blocks) and variations... probably one or two lifts every other day... low reps, but heavy... probably a lot of triples...

took a good week and a half off...

Monday; 1/16/12
bench
warmup
work:
5x190
3x200
1x205 very smooth
cgbp:
5x135
5x135
5x155 too easy

should make some fast progress here, lifts felt like work, but i felt i have a lot more in me and is a good place to start after the deload...

Tuesday; 1/1/12
squats
warmup
work:
3x375
2x3x400 all work sets with belt and light wraps...

will be a bit conservative here too as i dont have a power cage... just a rack combo built into my bench... i do like the feel of being out of a cage though...

goals:
squat 500 by mid-year
bench 250 by mid-year

not overly concerned with my deads... as i feel they will always at least equal my squat no matter what... will mostly work on grip for that; static holds with my rack pulls...

 

[brownbrown]

quit gold's gym last week... i was doing rack pulls last week and on my set with 550 the bar bent... i didnt slam it or anything, its just a cheap shit bar, and the monkeys that slam weights probably weakened it... long story short a trainer tried to tell me if i break another one (this was my second in about a year and a half) then i would have to pay for it; a cheap ass $150 crap bar?... funny because other shit breaks down all the time and they dont make the last person that used that stuff pay for it...
so fuck them, no contract, so im out... my bench at home is better than theirs anyways... the only thing they have that i would really like is a sauna... but i can live without that...

time to start a log again to keep myself liable...

stats:
150ish, 10%
5'5"
31y

currently on cruise:
210mg test p /wk
140mg npp /wk

latest gym maxes:
225 bench with pause
455 squat
550 rack pull from bellow knees; i will only pull from the floor every couple months or so to save my lower back...

right now i only have about 460 in freeweights, so i will have to pick up some more plates within a month or so...

all i plan on doing are basic compounds; bench, cgbp, squats, rows, rack pulls (will need to get some blocks) and variations... probably one or two lifts every other day... low reps, but heavy... probably a lot of triples...

took a good week and a half off...

Monday; 1/16/12
bench
warmup
work:
5x190
3x200
1x205 very smooth
cgbp:
5x135
5x135
5x155 too easy

should make some fast progress here, lifts felt like work, but i felt i have a lot more in me and is a good place to start after the deload...

Tuesday; 1/1/12
squats
warmup
work:
3x375
2x3x400 all work sets with belt and light wraps...

will be a bit conservative here too as i dont have a power cage... just a rack combo built into my bench... i do like the feel of being out of a cage though...

goals:
squat 500 by mid-year
bench 250 by mid-year

not overly concerned with my deads... as i feel they will always at least equal my squat no matter what... will mostly work on grip for that; static holds with my rack pulls...

LOL, you broke your 2ND Bar?!?!?
Those douches were just jealous. I've never seen a bar break at 550 = CHEAP!
BTW whats NPP?

 

[moya]

a 550 rack pull, which i didnt even drop, should not break any half-respectable bar... when he told me it cost them $150 i told them thats the problem... they spend exponentially more money repairing bikes and treadmills... why not buy decent bars?... the golds logo is a roided out looking silhouette with a bowing bar in the deadlift finish position...
there is one decent bar in that gym and it was being used that day, i didnt feel like waiting for it... the weak ones deserve to die i guess...
the other time i bailed on a max squat attempt and it slammed onto the safety bars in the rack... i accept the blame for that, though a good bar still would not have bent...
yes they are haters... the trainers there are a bunch of quarter squatting, know-it-all, strawberry boy circle-jerkers...

either way, my training will only benefit from this... no more 'fluff' workouts... just gritty ass heavy compound lifts from here out...

 

[ishaq]

hahaha sounds like a good log and make u pay for it, id be giving you a fukin medal lol id love to bend a bar with some heavy ass weights, moya your a power lifter right, im in the uk and im just assuming im quite strong but probs nowere near you, do you do any comps? any tips? right now im standing around 5ft 6 150ish, pulled a 180kg dead lift wich is errm roughly 400lb, a squat of around 308lb and a bench off 286lb using an internet converter from kgs to lbs lol and im 22

 

[moya]

well your bench is def better than mine... and we are pretty much the same size, though ive been as heavy as 170, but at that weight i wasnt nearly as lean...
sounds like you are doing great for your age... a lot of the top guys dont peak until their mid 30's or even 40's...
ive done quite a few comps now... in local comps ive won some 'overall best lifter' awards... and been invited to some pretty prestigious national level comps, though i dont always attend them for a few reasons... i did the Mr. Olympia deadlift invatational this last year, but came in absolutely last, overall and pound for pound; but nonetheless it was still an acomplishment to earn my spot...
my job is very physical and time consuming and plays a large role in my lifting...

if i would give one tip; which im just now starting to grasp, is that the further you advance, i feel that less is more...
i feel that to progress once you meet a certain level, it requires more focus on the main lifts and either a couple really good similar assistance excersises, or none at all...
i used to do a lot of work, 2hr. workouts and made good progress...
now it seems the less 'extra' work i do, the more my main lifts count...

see my workouts above... with the warmups through the work sets they only take me about 40 min. TOPS... though keep in mind i am very active at work too... so this is what i have come to learn about myself... really, lifting is a personal journey; what works for me may not work for you... its taken me some years now to find the best ways about going about this... and i wish i would have a perfect routine for myself, but its just not that easy...

i know a lot of guys a lot bigger than you that cant even budge a 400 dead, so whatever you are doing, as long as it keeps working, keep doing it...

 

[ishaq]

i think i came to realise as you did that less is definanetly more, im an engineer by trader so im constantly up and down the country and i own the business so long hours working away can put a massive strain on my training so i can defo relate to you on that topic, ive found since ive started concentrating more on just compound movements that i am enjoing working out more and because im lean anyway it still looks good! wow thats some cool competitions man respect bro, i dont think theres many around my area to find and attend lol but who knows, i think the main thing that lets me down is my grip ive started using my straps less to build it up and its going ok i guess, and ive always been benching since a young age and training with people alot older and bigger then me so you know how it goes put up or shutup

 

[stevesmi]

my gym was also golds. not allowed to grunt, cheer guys on, or drop weight. but we would do it anyway and they wouldn't say a damn thing to us when we were in a group. but alone they are gonna give you a hard time.

i'm surprised you are only at 225 on the bench max, but i guess you are only 150 so that is decent. atleast you are honest with that, lots of guys on here lie about their stats. i know you compete in weight class so you have to keep your body weight down but are you gonna let the dogs out or are you gonna strain and keep yourself light? I'm sure you can get into the 170's by the summer if you wanted to... I am 182 at 5' 6" with 12.5% body fat. and my max bench is 330. so an extra 30 pounds of body weight can translate to a lot of strength.

your squat numbers are incredible though. my max on squat is 470. i usually do 405 X 6.

 

[ishaq]

hey moya i was just looking up rack pulls on utube ive never really done them before. what position do you pull from? if you dont mind me pickin your brains,ive used the rack for heavy benching in the same position with a bench underneath

 

[moya]

i like to get the bar just under my knees and pull with a conventional stance, even though when i pull from the floor i use a sumo stance...
im learning that my squat gives carryover to my pull from the floor, and the rack pulls keep my grip and lockout strong and put less fatigue on my lower back... just remember i use my back a lot in lifting at work, so pulling from the floor might be better for others... just remember to keep your core tight and give the bar hell

 

[moya]

my gym was also golds. not allowed to grunt, cheer guys on, or drop weight. but we would do it anyway and they wouldn't say a damn thing to us when we were in a group. but alone they are gonna give you a hard time.

i'm surprised you are only at 225 on the bench max, but i guess you are only 150 so that is decent. atleast you are honest with that, lots of guys on here lie about their stats. i know you compete in weight class so you have to keep your body weight down but are you gonna let the dogs out or are you gonna strain and keep yourself light? I'm sure you can get into the 170's by the summer if you wanted to... I am 182 at 5' 6" with 12.5% body fat. and my max bench is 330. so an extra 30 pounds of body weight can translate to a lot of strength.

your squat numbers are incredible though. my max on squat is 470. i usually do 405 X 6.

no strain in keeping myself light bro... ive made some great progress this last year, its just work and family doesnt allow me to be as consistent with my lifting as would be optimal to provide constant strength gains...
ive been as heavy as 170 and i have no desire to get that big again... felt winded all the time, and i like to be able to play basketball and soccer and be really, really fast... i would much rather gain strength through conditioning my central nervous system...
and if i dont have the time to be consistent enough to progress, at least i can easily maintain a reasonably acceptable level of strength to myself... sure i would love to get up to a 500 squat this year (the raw world record at 148 is 555 by the way), but if it jeopardizes work and family life, its something i can live without...

 

[zedhed]

WOW glad I saw this destroya!
Gr8 log so far bro. Thats some real BS with Golds.....what a joke man.
Looking forward to watching you do your thing bro, KTS!

 

[moya]

thursday; 1/19/12
bench press
warmup;
work
5x190
5x200
2x210
1x215
1x220
cgbp
3x155
3x160
3x185 not too hard

 

[moya]

saturday; 1/21/12
bench
warmup;
work
2x5x205
3x215
1x220
cgbp
3x185
3x190
1x200 rack, wait 5 sec 1x200

hang cleans
3x135
3x145
3x155

pullups
5x5xbw about 30 sec rest between sets

strict wide grip curl /superset with reverse grip curl
12x45/10x45
10x55/5x55

20 incline pushups with 2yr old on back...

feeling like pushing for a PR max bench soon...

 

[moya]

Monday; 1/23/12
squats
warmups as follows,
6x135
3x205
1x175
1x325
1x375 add soft belt and light wraps
1x400 (too easy)
work, all sets power belt and heavy wraps
3x425 not happy with depth at all
1x435 getting better...
1x445 still room to improve...
1x450 very close, possibly there...
PR 1x460 i feel my depth was just there, no room to spare though so i will continue to work on it... felt very confident walking the weight out... was a little ballsy attempting this at home with no spot or safety racks, but fuck it, if i die; i die...

vids of a few sets, notice how my depth improves... i do need to work on keeping my back more upright, but keep in mind these are near max attempts...







keep in mind it is not the top of the thigh that must be flat, but the hip joint must be parallel with the knee...
i will have to pick up some more plates soon, i only have another set of 5's to add to that mess... it would be nice to have more 45's because that mess of iron is a bitch to balance... 100lb plates would be ideal... this gym is a work in progress right now...

 

[ishaq]

moya lovin them vids bro, you got some seriously good depth on the heavier sets, impressed, and the junior fan club cheerin you on haha. logs looking good, nice equipment to i remeber my garage gym was a right shit hole cheap nasty bench and a punch bag lol o well

 

[Nathaniel3535]

Hey moya bet the mr.0 meet was fun I have a buddy who won the dead lift overall name is brent Willis I think he pulled a 840 something maby more he is strongest in the nation currently very cool guy has helped with my squat a lot very nice log I broke a bar last year and it was a gym with no money and they didn't say anything just accepted my apologies and moved on but sounds like ur better off


Go Heavy Or Go Home

 

[moya]

^the meet was definitely an experience... wish i would have taken more time to train for it properly, but i have already backed out of it the year before so i felt bad flaking out again... the two months leading up to the meet i had been working 6 days a week 12+ hrs a day busting my ass, so to say the least i was overtrained physically and undertrained mentally...
i will probably look for an SPF meet later this year, they allow knee wraps in their RAW meets... the all-time WR is around 555 so i would be stoked to hit 500...
840 is huge! ive seen him on the roster for the american cup this coming weekend... im considering going to check things out... should be a good meet... i was invited to deadlift, but im just not up for that right now... they are looking for more raw lifters, they are doing a raw division there for the first time... i just dont like that i would have to go without knee wraps...

 

[Nathaniel3535]

Yah I get the not wanting to go without knee wrapped I'm actually going to watch him lift there with a few of the Guys from the gym he's a freakin beast kinda scares me sometimes have seen him leisurely push 315 for reps on standing shoulder press and squat 700+ to ground for reps


Go Heavy Or Go Home

 

[Nathaniel3535]

I have faith u could hit the 500 by mid year u seem to be very well structured and drive I'm totaly impressed by ur lifts


Go Heavy Or Go Home

 

[moya]

Monday; 1/23/12 workout #2
bench press
warmup, 6x135, 2x185, 1x205, 1x215
work
1x230 touch and go, feel like im going to be making some progress here finally, i think not overtraining, but hitting these more frequently are going to be key...

4x205, missed 5th... not sure what happened here... in all fairness there wasnt much rest between sets...
10x135 ultra wide grip
incline bench
5x135 ultra wide grip
3x155
5x135 mildly narrow grip

will do some pushups after dinner...



i know i suck at these, i think this either ties my PR, or is 5lbs. less... i would have to look through my past logs to remember... yes my garage is a fucking mess...

 

[themondtster]

Looking Good. Checked out the vids and log. Keep Killing It!

 

[moya]

Thursday; 1/26/12
bench press
warmup, 8xbar, 6x135, 2x185
work
3x205
3x3x215
2x220
1x220
cgbp
3x3x185

 

[moya]

Monday; 1/30/12

bench press
warmup; 6x135, 2x185
work,
3x205
3x215
2x2x225
1x235 PR not too hard
2x225

cgbp
3x185
2x3x195



will try and get in some squats later tonight...

 

[moya]

Monday-Tuesday; 1/30-31/12
late nite squat session
warmup, 6x135, 3x205, 2x275, 1x325 soft belt, 1x375 hard belt and light wraps

work; heavy belt and heavy wraps
1x400
1x425 well below parallel

olympic atg front squats
5x135
3x185
2x235
1x275 soft belt and light wraps
1x300 "

was happy with my front squats as i havent done one in months? i think... seeing if they will help with my depth, but overall i was much more pleased with the depth on my back squats...

 

[ishaq]

looking good bro, the bench pb went up nice and smooth, and the front squats looking cool