Moz' journal.

[Moz]

Hi everyone!

Ive been posting on this message board since i got the internet a couple of weeks ago. I thought Id start a training journal and tell you all a bit about myself.

My real names Paul but everyone calls me MOZ. Im 25 at the end of Jan. I live with my missus of 8 years and we have a daughter who is 4 years old.

I started powerlifting when i was 19 in the 75kg class with bdfpa. Ive only done a few comps here and there and when i was 21 i started lifting in bwla. Im now 88kg havnt lifted in a comp for a while. I was supposed to do the NW championships in December but had to withdraw due to a groin injury. fingers crossed il be doing a bench comp in feb.

My lifts are (RAW):

190 sq

150bp

240dl

On the 1st of jan i started a new training cycle for bench that looks like this:

WEEK MONDAY WEDNESDAY FRIDAY
1 80%x2x6 80%x3x6 80%x2x6

2 80%x4x6 80%x2x6 80%x5x6

3 80%x2x6 80%x6x6 80%x2x6

4 85%x5x5 80%x2x6 90%x4x4

5 80%x2x6 95%x3x3 80%x2x6

6 100%x2x2 80%x2x6 105-110%x1

im current on monday of week 3. this should of really been a rest day but i slapped the ol' bench shirt and had a blast. thouch and go i can press 150 and with a pause i do 140 raw. i have two shirts a titian F6 size 46 and a fury size 42, my chest is 44. last couple of weeks ive been putting the F6 on and getting up to 170kg. today however i put the fury on and went through agony, the only weight that would push the bar down was 190kg! went back up like a dream tho. while trying 180 and 190 felt like my biceps were gonna burst and im a bit sore in my right pec and tricep now. finshed off with a few chins and went home.

il let ya'll know how im getting on and what exercises im doing. any tips and comments would be more than welcome.

post soon MOZ:) :) :)

[Ben "tricky" Burgess]

nice journal...good DL.

[Finch]

Nice lifting.
It' good to read how others are progressing, I will look out for your posts.
Good luck.

[jamwithtupac]

strong man, keep up the good work

:)

[cornelius parkin]

Great journal and very nice squat and bench.

[Topper Harley]

Good luck with the comp Moz training is going well :)

[Moz]

Good luck with the comp Moz training is going well :)

Thanks Dave. When are you squatting this week? txt me if ya wont a spot.

thanks to everyone else, il keep ya'll up to date.

[Moz]

wednesday 17th Jan

gonna have a bit of an odd week this week because of work patterns and school runs. Today is wed of week 3, supposed to be doing 6sx6r with 117.5 but i only had 20mins this morning to go the gym. so im doing 6x6 on thursday night. good job the gyms right near work so i could go straight after my night shift cos i was really pushed for time. in the 20mins i did have i just did bench press 5sx5r with 80kg just to loosen up, its worked out ok because im still a bit sore from the 190kg bench on monday and could do with the extra day rest.

[Moz]

thought id add this to my log because there my fave squatting clips

http://www.youtube.com/watch?v=AH-IadDDsK4

and this one

http://www.powerlifting.pl/gal/06met...365_06mets.wmv

[Moz]

thursday 18th jan

Bench 117.5kg 4sx6r missed to sets cos of the pain in my bicep. I think i fucked it when doing 190 on monday.:(

pulled 240kg on the deadlift again tho:)

[zepher1]

Great seeing you pull 240 again moz, and cheers for the support, few years and i'll catch up mate, make sure you rest that arm well.

[Topper Harley]

Aye nice lifting Moz im sure 250 isnt far off.

[Moz]

I havent done much lately because im Mr Injury but i managed to go on friday and monday

friday 26th Jan

Squat 50kg 5sx8r

this is the first squatting ive done since I hurt my grion at the end of Oct. I felt a 'niggle' so didnt go heavier

sumo deads 150kg 5x5

im a conventional deadlifter just thought id give these ago for a change.

bench 60kg then 90kg for one set

didnt break any new records I was just messing around today. im glad i can back into the squat position with no pain. on the bench i was pissing about trying to inprove my arch, pushing my feet further back while staying within ipf rules. when i did 90kg it felt heavy:(


Monday 29th Jan

squats 130kg 3s x 5r no belt
150kg 1s x 3r belt on
150kg 1s x 5r belt on
I used my suit with straps down to keep my leg grion injury tight. I was gonna stop if there was pain at any point but there wasnt:p quite pleased with the last set but id usally do this for 4 sets completly unequipped not even a belt

Bench 130kg 3s x 2r
130kg 1s x 3r
130kg 1s x 4r
I strapped my arm up with a bandage cos of my bad right bi. again no pain so happy days. held back at the start of bench because i thought 130 would be heavy and id only do 5s x 2r with it besause i didnt bench last week (apart form 1 set with 90kg which felt heavy) but it was a piece of piss.

i left it at that not to make injurys worse. did enough to keep me strong(ish) lol :)

[jamwithtupac]

top work !

[Moz]

Tues 30th Jan

2 training sessions today

am training
close grip bench 115kg 4s x 6r
tricep push downs
30mins spinning

pm training
2 pompadoms with dips
chicken jalfrezi with pilau rice
garlic naan
darjelling tea and a chocolate

Happy Birthday to me!!!!!!!!

25 today boys

[Never-Satisfied]

Happy Birthday!

Goodluck in the contest, hope you stay injury free.

By the way 115kg CLOSE GRIP benching :eek: really good.


How did the sumos feel? They are harder than conventional deads aren't they?

[Moz]

Happy Birthday!

Goodluck in the contest, hope you stay injury free.

By the way 115kg CLOSE GRIP benching :eek: really good.


How did the sumos feel? They are harder than conventional deads aren't they?

I find them much harder because ive been doing conventional deads for years im sure if when i strarted i did both or just sumo i wouldnt find them as hard. those inch deadlifts i saw you doing on youtube looked good, ive never done them do you just keep the weight light(ish)?

I do close grip bench because we dont have bands, boards or chains at my gym so thats what i do for lockout/tricep strength

[Moz]

wed 31st Jan

deadlifts 240kg
pulled 240kg again and it was easy as i had my suit on straps up. went for 250kg but it felt so heavy

power cleans

light bench 90kg 4s x 5r

hyper extensions

hanging leg raises

[Never-Satisfied]

Glad you got that 240 again. Seems like your getting comfortable pulling that weight, physically and more importantly mentally.
Go for 242.5 or 245 next time. I wouldn't jump a new max so much. It depends how you feel really.

The inch deadlifts is a technique Bulldog and Ian (not sure he posts here) taught me.

With the inch-deadlifts, you should keep the weight light-ish, oh yes!

It was difficult to grasp the first time because you feel like yanking the weight up automatically as you would do normally in the dead. But just hold it for a bit at your shins and then finish a full rep. I find this exercise fun.

[Moz]

thought id add this to my log because there my fave squatting clips

http://www.youtube.com/watch?v=AH-IadDDsK4

and this one

http://www.powerlifting.pl/gal/06met...365_06mets.wmv

the second links not working so here it is on you tube
http://www.youtube.com/watch?v=cPGSmgUqsFI
thats 365 at 90kg, awesome!

[Moz]

Thursday 1st Feb

Shirted benchpress 3s x 2r 150, 1s x 3r 150
dips bodyweight + 40kg 4s x 6r really deep

bust my bicep agsin in the bench shirt. it was feeling fine before the session so i thought id go for it:(

[Moz]

Saturday 3rd Feb

squats 2sx5r 130kg, 2sx5r 135kg, 1sx5r 150kg
front squats 4sx8r 60kg
hanging leg raises

I put my suit on straps down again for the back squats no belt. im happy with the weight because its only my second squat session since oct when i injured my grion. no pain doing back squats cos the suit was holding everthing together but a bit of discomfort doing front squats so didnt go past 60kg

[Moz]

Mon 5th Feb

couldnt sleep so I was at the gym at 6am, 45mins spinning. Going back the gym tonight for some bench.

[Never-Satisfied]

Gym twice in one day! That's dedication. (unless the gym is very close :) )

You bicep is torn/injured? :eek:

Nice numbers on the squat. But I am sure you could push yourself more on the front squats.

[Moz]

Steven I think my arms pulled it keeps happening about 3-6 months I first did it arm wrestling pissed up on a sking hol. the gyms about a mile away and its a straight drive

[Moz]

Mon 5th Feb

Took a trip to Catts gym with Martin Flett to do some bench. Had my arm really well strapped up, still hurt tho.

Bench press 3sx2r 135kg, 1sx3r 135kg, 1sx3r 140kg.

bench with chains 4sx6r 90kg + 20kg chains each side.

1st time using chains I can see why there so good for your shirted bench. Couldnt really do much more. Thanks to Martin and everyone up at Catts gym.

[Moz]

tue 6th Feb

Squats 2sx5r 135kg, 2sx5r 137.5kg, 1sx2r 160kg (with belt)
squatted with suit on straps down.

Front squats 4sx6r 60kg

hanging leg raises 4sx10reps (legs straight not bent)

leg extensions

It was hard work this morning 135kg felt heavy had to dig deep.

[Ben "tricky" Burgess]

Thursday 1st Feb

Shirted benchpress 3s x 2r 150, 1s x 3r 150
dips bodyweight + 40kg 4s x 6r really deep

bust my bicep agsin in the bench shirt. it was feeling fine before the session so i thought id go for it:(

sometimes having the sleeve of the shirt too low can give you bicep tendonitis. try pulling it up the arm out of the crook of the elbow (if it was there)...:)

[Moz]

Friday 9th Feb

Squats: warm up
135kg x 5r suit (straps down)
150kg x 3r " " belt on
170kg x 2r suit straps down, belt and medium-tight knee wraps
170kg x 3r suit straps down, belt and medium-tight knee wraps

Squatting was good. every set was really easy, just holding back a little cos of grion injury and havnt used knee wraps for a year, before that it was 6 mnths. gonna start using them regular.

Deadlift: warm up
190kg x 2s x 5r
190kg x 1s x 6r

thought id be tired from the squats but 190kg for 5r flew up and I was struggling with it a couple of weeks back!

front squats 20kg 4s x 6r

gym closed before I had time to do some abs, forgot how long it takes pissing about with knee wraps. Walked out the gym very happy, had a little feel of knee wraps again and the deads were easy:D :D :D

[Ben "tricky" Burgess]

good pulling

[Moz]

Monday 12th Feb

RAW Squats 100kg x 4s x 5r
120kg x 1s x 6r

Front squats (oly style) 30kg x 5s x 8r

Jumping with the bar (oly exercise) 50kg x 5s x 4r

Military press 30kg x 4s x 8r

Hanging leg raises 4s x 8r

Squatting light because I didnt have my suit on underneath but the weight was a piece of piss should of done 120kg for all sets.

When doing front squats I was concentrating on keeping my elbows high at the bottom because I wonna get stronger for clean and jerk

jumping with the bar above the knees teaches you to explode for the clean.

Military presses were done with my hands in the front squat position, kept it light for my piss weak injured bicep.

easy session again. im in limbo because the grion injurys better but I still feel it while RAW squatting, its like my muscles wonna go heavier but the injury doesnt.

[Moz]

wed 15th Feb

deadlifts
warm up
192.5 x 2s x 5r
210 x 1s x 4r
225 x 1s x 2r
180 x 1s x 8r

Snatch grip behind the neck pressing
30kg x 4s x 10r (easy)

Id never done the snatch grip pressing before so kept it light

[Moz]

Good luck with the comp Moz training is going well :)

Matty said you pulled 245kg on the dead, well done!

txt me because i bust my phone arguing with the missus lost all my contacts still got the same number tho. cheers

[Ben "tricky" Burgess]

whens your comp bud?

[Moz]

whens your comp bud?

Thinks theres an equipped one in march, is it to soon after injury? Might go and squat and DL properly and just bench 150... or

April unequipped north west or both

[Moz]

Friday 16th Feb

Squats
warm up
172.5 x 2r
175 x 2r
180 x 2r
187.5 x 3r

suit down knee wraps on.

[Moz]

mon 19th feb

Had a quickie 2nite lol

Squats
warm up
120 x 3s x 5r
130 x 1s x 6r
140 x 1s x 8r

hanging leg raises

Only in the gym 45mins, didnt take much rest between sets. I always seem to hold back at the start and realise ive got left come set 3 of squatting, grions getting better so maybe 150 x 5r nxt wk. 2nite was completly unequipped, not even a belt- equipped squats fri. Carnt wait to bench aswel I dont think you realise how much you use your bi's in bench until there injured

[Moz]

Tues 20th feb

30mins swimming + sauna

[Moz]

wed 21st Feb

deadlifts
warm up
190 x 3
220 x 1
235 x 1
245 x 1 fail
245 x 1 fail

deadlifts felt heavy from the start. no motivation, couldnt be arsed repping. FUCKED OFF

[Finch]

Never mind, we all get like this sometimes.
Tomorrow is another day.

[Ben "tricky" Burgess]

wed 21st Feb

deadlifts
warm up
190 x 3
220 x 1
235 x 1
245 x 1 fail
245 x 1 fail

deadlifts felt heavy from the start. no motivation, couldnt be arsed repping. FUCKED OFF

deload?

[Moz]

Another of my fav vids

http://www.youtube.com/watch?v=xdFlfmmLMbs

[Boar]

hi moz mate, i posted all these vids up:

http://www.youtube.com/profile?user=EPFeuropeans

i nicked them from a polish website, some awsome lifts there.


did u have your suit on for the 245 deadlift ?

im trying my titan boss for the first time on deads tomorrow and im keen to add a few KG's with it ....

i was at the comp @ rhinos in dec, did you go n watch ?

good luck mate

[Moz]

Yh I was at Rhinos.

ive pulled 240kg suited and raw. when i had my suit on it rounded my back. il try it again nxt mon if your still up for it? what time do you wont me? think Daves comin aswel hes pulling 245 @ 90kg, 19yrs old.

Ive seen those vids before Jan wegiera from poland and Andrey Belyaev from russia are both awesome lifters

[Boar]

great stuff, probably saw you - i put some vids up on youtube as 'muscletalk' inc mick ashurst awsome 355 squat and ian shaws 300k dead

next mon - me and dan train at 7.30 but if u wanna go a little earlier i will meet u at 7 , will let u know mate

[Moz]

Fri 23rd Feb

Squat
180kg x 3s x 2r
180kg x 1s x 4r
Knee wraps, suit straps down. short reat periods

[Moz]

Mon 26th Feb

High pulls above the knee

snatch balance

Squat
130 x 5r
140 x 3s x 5r
150 x 4r
No wraps, suit or belt

Dips
bodyweight x 5s x 10r

Front squats
60 x 4s x 5r
65 x 8r

[Moz]

Wed 28th Feb

Deadlifts
150 x 2 x 2
Couldnt deadlift. 150kg felt like 235 last week

[Moz]

Fri 2nd March

Squat
190 x 2 x 2
190 x 2s x 3r
195 x 3r

dips
10r x b/w x 2s
8r x b/w+20kg x 1s
6r x b/w+40kg x 1s

pause squats
110kg x 4s x 5r

[Moz]

ive been looking at the Sheiko routine and im gonna give it a go.
One of the exercises is deadlifting standing on boxes, does any one know how high the boxes should be?

Also at what % do I put equippment on?

[Topper Harley]

I think about 4 inches is about right Moz, stack a couple of 25s up i think is the right height. I just use a breeze block which is about 5 inches.

Dunno about the %!

[Moz]

Mon 5th March

<TABLE style="WIDTH: 365pt; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=0 width=487 border=0 x:str><COLGROUP><COL style="WIDTH: 128pt; mso-width-source: userset; mso-width-alt: 6217" width=170><COL style="WIDTH: 56pt; mso-width-source: userset; mso-width-alt: 2742" width=75><COL style="WIDTH: 48pt" width=64><COL style="WIDTH: 59pt; mso-width-source: userset; mso-width-alt: 2889" width=79><COL style="WIDTH: 74pt; mso-width-source: userset; mso-width-alt: 3620" width=99><TBODY><TR style="HEIGHT: 12.75pt; mso-height-source: userset" height=17><TD class=xl24 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; WIDTH: 128pt; BORDER-BOTTOM: windowtext 0.5pt solid; HEIGHT: 12.75pt; BACKGROUND-COLOR: #ccffcc" width=170 height=17>Equipped squat</TD><TD class=xl25 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 56pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=75>5</TD><TD class=xl26 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 48pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=64 x:num>1</TD><TD class=xl27 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 59pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=79 x:num="0.5">50&#37;</TD><TD class=xl28 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 74pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=99 x:num>110</TD></TR><TR style="HEIGHT: 12.75pt; mso-height-source: userset" height=17><TD class=xl24 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 0.5pt solid; BORDER-BOTTOM: windowtext 0.5pt solid; HEIGHT: 12.75pt; BACKGROUND-COLOR: #ccffcc" height=17> </TD><TD class=xl25 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc">4</TD><TD class=xl26 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>2</TD><TD class=xl27 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num="0.6">60%</TD><TD class=xl28 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>132</TD></TR><TR style="HEIGHT: 12.75pt; mso-height-source: userset" height=17><TD class=xl24 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 0.5pt solid; BORDER-BOTTOM: windowtext 0.5pt solid; HEIGHT: 12.75pt; BACKGROUND-COLOR: #ccffcc" height=17> </TD><TD class=xl25 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc">3</TD><TD class=xl26 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>2</TD><TD class=xl27 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num="0.7">70%</TD><TD class=xl28 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>154</TD></TR><TR style="HEIGHT: 12.75pt; mso-height-source: userset" height=17><TD class=xl24 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 0.5pt solid; BORDER-BOTTOM: windowtext 0.5pt solid; HEIGHT: 12.75pt; BACKGROUND-COLOR: #ccffcc" height=17> </TD><TD class=xl25 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc">2</TD><TD class=xl26 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>5</TD><TD class=xl27 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num="0.8">80%</TD><TD class=xl28 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>176</TD></TR></TBODY></TABLE>

bench
got up to 112.5kg but my bicep still hurting so did 1 set with that.

Dips
body weight x 6s x 10r

<TABLE style="WIDTH: 365pt; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=0 width=487 border=0 x:str><COLGROUP><COL style="WIDTH: 128pt; mso-width-source: userset; mso-width-alt: 6217" width=170><COL style="WIDTH: 56pt; mso-width-source: userset; mso-width-alt: 2742" width=75><COL style="WIDTH: 48pt" width=64><COL style="WIDTH: 59pt; mso-width-source: userset; mso-width-alt: 2889" width=79><COL style="WIDTH: 74pt; mso-width-source: userset; mso-width-alt: 3620" width=99><TBODY><TR style="HEIGHT: 12.75pt; mso-height-source: userset" height=17><TD class=xl24 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; WIDTH: 128pt; BORDER-BOTTOM: windowtext 0.5pt solid; HEIGHT: 12.75pt; BACKGROUND-COLOR: #ccffcc" width=170 height=17>Squat</TD><TD class=xl25 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 56pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=75>5</TD><TD class=xl26 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 48pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=64 x:num>1</TD><TD class=xl27 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 59pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=79 x:num="0.5">50%</TD><TD class=xl28 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext 0.5pt solid; BORDER-LEFT: windowtext; WIDTH: 74pt; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" width=99 x:num>90</TD></TR><TR style="HEIGHT: 12.75pt; mso-height-source: userset" height=17><TD class=xl24 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 0.5pt solid; BORDER-BOTTOM: windowtext 0.5pt solid; HEIGHT: 12.75pt; BACKGROUND-COLOR: #ccffcc" height=17> </TD><TD class=xl25 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc">5</TD><TD class=xl26 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>1</TD><TD class=xl27 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num="0.6">60%</TD><TD class=xl28 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>108</TD></TR><TR style="HEIGHT: 12.75pt; mso-height-source: userset" height=17><TD class=xl24 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 0.5pt solid; BORDER-BOTTOM: windowtext 0.5pt solid; HEIGHT: 12.75pt; BACKGROUND-COLOR: #ccffcc" height=17> </TD><TD class=xl25 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc">4</TD><TD class=xl26 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>5</TD><TD class=xl27 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num="0.7">70%</TD><TD class=xl28 style="BORDER-RIGHT: windowtext 0.5pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext; BORDER-BOTTOM: windowtext 0.5pt solid; BACKGROUND-COLOR: #ccffcc" x:num>126</TD></TR></TBODY></TABLE>

leg raises 4s x 10r

I had sore legs monday night, first time in ages. really disappionted that i still carnt bench

[Ben "tricky" Burgess]

So you've gone for the Sheiko? Can you post a link to the exact program or formula you used ?

[Moz]

http://www.silovytrojboj.sk/calc/sheiko_cms_ms.zip

just for you ben xx

[Ben "tricky" Burgess]

wow thanks sweetheart your almost as fruity as the boar!

[Moz]

Hey up lads, ive still been going the gym but since ive split from my missus ive not had much time on my hands to post on my log. if next weeks not as busy as this week il start posting again.

[Ben "tricky" Burgess]

chin up bud, plenty trouts in the pond an all that

[Moz]

Yeah! thanks Ben.

Did some bench yesterday (monday) and went for a single, did 130kg with a pause and 140kg touch and go unequipped. not bad since ive not been benching for ages, biceps still not quite right tho.

[Martin Flett]

Hi Moz,

How's the training going? Are you doing the Oldham Comp on 29th? Speak to you soon.

[Moz]

Sunday 29th April

NW unequipped powerlifting championships

Squat 180, 190, 200
Bench 140, 147.5, 155< fail
Dead 225, 235, 240

Thanks to everyone that cheered me on, very much so on the deadlift. Any one that knows me will know im not the biggest deadlift fan and the support I got stopped me being negative and pushed me on

[back2basics]

Well done!

[just t]

http://www.silovytrojboj.sk/calc/sheiko_cms_ms.zip

just for you ben xx

wow thats some serious volume!

Nice log, do you not include assistance work or warmups?

[Boar]

great stuff moz, you had a stormer of a comp !!

good to meet you mate and i hope to see you up here for a session during the summer, I got all your lifts and intend doing the boar special treatment so , tell me a few of your favourite bands...

200 squat was as deep a 200 as ive ever seen

[Ben "tricky" Burgess]

Sunday 29th April

NW unequipped powerlifting championships

Squat 180, 190, 200
Bench 140, 147.5, 155< fail
Dead 225, 235, 240

Thanks to everyone that cheered me on, very much so on the deadlift. Any one that knows me will know im not the biggest deadlift fan and the support I got stopped me being negative and pushed me on

thats fantastic stuff mate, especially wit alt bird shit you had going on...Did you place with that total ?

[Moz]

thats fantastic stuff mate, especially wit alt bird shit you had going on...Did you place with that total ?


2nd behind Ian Shaw. dont mind tho cos hes an awesome lifter and nice bloke

[Ed Clarke]

well done Moz!

[chinster]

well dun bud ..good lifts ..:)

[Boar]

hey moz my man, heres your vid:

http://www.youtube.com/watch?v=QzBmhVLGWHg

hope u like it buddy

[Moz]

thanx Boar thats awesome.

[Funky_monkey]

congrats on the pr. strong stuff, DEEEEP squats too. well done

[Martin Flett]

Well done Moz. looked even more impressive from that angle than the one I had. Squats were awesome, sooooo deep.

[Martin Flett]

Moz. Check your third bench. Your right elbow flyes out and you lose your "elbows in" solidity. I reckon if you can just trust your technique you'll lift that next time.

[Moz]

Moz. Check your third bench. Your right elbow flyes out and you lose your "elbows in" solidity. I reckon if you can just trust your technique you'll lift that next time.

Yeah the pass out didnt feel to good and the bar came towards mid chest instead of nipple line/ upper abs so wasnt in the right 'groove'. im sure i could do 155 or i would have gone 150 or 152.5. thanks for the advice mate

[Martin Flett]

Saw your post on Sugden. Yes, you do qualify for the bench. How about a car share to Colchester?

[Moz]

yeah car share sounds good best go in yours tho cos mines a bag of shit lol. full tank each?

[Moz]

Weds 2nd May

Deadlift
4 x 120
4 x 145
3r x 2 x 170
3r x 5 x 190

Only took 2mins rest between each set and it was pretty easy

Bench

6 x 75
5 x 90
4r x 2 x 105
3r x 2 x 112.5
2 x 2 x 120
3r x 2 x 112.5
4 x 105
6 x 100
8 x 90
10 x 75

took 30seconds rest between sets - easy

decline dumbells

65lb x 10r x 5s

again only 30secs rest

deadlift to the knees
4 x 120
4 x 145
4 x 3 x 170

supposed to do 5 sets but did 3 because i was getting really knackerd.

[Moz]

Fri 4th May

Bench

60 x 8
90 x 6
110 x 3
120 x 3
130 x 2
Super loose F6, almost put it on by myself
145 x 3r x 2s
147.5 x 3r
152.5 x 3r x2s

Squat
100 x 5
120 x 4
140 x 3
160 x 3r x 3s
160 x 5r

Close grip bench
82.5 x 5
100 x 4
112.5 x 3r x 5s

30 secs rest between sets on close grip bench

[Moz]

Mon 7th May

Squat

100 x 5
120 x4r x 2
140 x3r x 2s
160 x2r x 5s

Bench
60 x 8
90 x 4
105 x 3r x 2
120 x 3r x 3s
130 x 3r x 2s
130 x 5r
All reps with a pause on the chest and 1 min rest between sets

Hanging leg rasises
10r x 3s

[Moz]

more good lifting from Wade Hooper

http://www.youtube.com/watch?v=ks5YDZNva5E

[Ed Clarke]

wow incredible arch on his bench and so explosive with the deadlifts

[Boar]

Moz, calling Moz , i'll ring you if you dont see this message.

If your up for training next wed - i train @ 3pm not in the evening on a wed,rob will probably not be there joe and a couple of others should be.

Im going in my briefs and suit so it should be fun, let me know if you can/cant make it, i live just near junction 28 of the M6 so i its easy to come to mine and i then 'take' both you n dave to adders.

[Moz]

9.7.07

Bench
60 x 10r
90 x 5r
110 x 3r
120 x 2r, no rest 130 x 1r
loose f6
150 x 1
loose katana
160 x 1
brand new tight katana
182.5 x 1 fail
170 x 2 (1st rep a board press 2nd rep a full rep)
180 x 1 got a touch but failed. felt like i had the strength but the shirt threw me a bit

Squat
60 x 8r
100 x 5r
140 x 3r
160 x 3r
knee wraps and suit straps down
190 x 3r
220 x 2r
straps up
240 x 1r PB

B/W 84kg

[Moz]

Sunday 22nd July Manchester and District power comp

B/W 82.4

Squat
230
240
250 fail

Bench
170
180
185 fail

Deadlift
220
230
245

total 665kg

[Martin Flett]

That's nearly good!;);) Well done, mate.

[Boar]

Moz, here is your 245 deadlift !!

http://uk.youtube.com/watch?v=x6bE2fm559M

I may have got a programme that converts AVI to MPG so i might be able to knock up a vid to fit your awsome lifting !!

well done paul mate

[Icepick]

Well done, that's a decent total there.

[Moz]

Thanx Jonny. ;););)

Icepick that total has quailified me for the british seniors nxt year so im chuffed, thanx for the comment:D:D

[Moz]

I love this guy! Andrey Belyaev from Russia.

I think im right in saying he totals 1080kg at 90kg b/w in IPF gear.

heres his world record squat

http://uk.youtube.com/watch?v=biLJKQnhYGE

[Boar]

that looks to be one of the smoothest 400kg squats ive ever seen !!

here is your 240kg squat Moz:

http://uk.youtube.com/watch?v=eKxFyUbK3fw

[back2basics]

Nice squat and deadlift mate! And congratulations on qualifying for the british.

[BBDOM]

really good deadlift and squat mate

[Moz]

Sunday 2nd Sept

BWLA british unequipped powerlifting champs

weight 84.7, 90kg class

Squat, 200 f, 200, 205,
bench, 140, 147.5, 152.5 f,
deadlift, 230, 240, 247.5,
total 600kg

Placed 2nd

[Boar]

well done mate !!

awsome performance and the last deadlift was great,a bit more there but it was all about getting the lovely 600, nice work !!

[Pork Pie]

Well done mate.

[marcg]

well done mate, good all round performance:)

[Boar]

http://uk.youtube.com/watch?v=SB9WnCpXCSM

uploaded your deadlift moz, drop me a PM if you want a disc with the lifts on

[MattGriff]

Nice lifting mate

[Mr Kobra]

Nice deadlift! Well done!

[Moz]

Thanx guys! Boar many thanx 4 posting up more vids and as always a pleasure to see you. Dai are you getting to Catts on a regular basis now? Il be there monday with martin (altho he doesnt know it yet lol). see you there if you come

[t,bench]

well done nice lifting.