Tony's Journal

[Tony Moses]

I have been lurking on the site for a long time and started posting a little while ago, so I decided to start a journal.

A little about me.....I am 26 and have been working out since I was 13. I started to lift in 8th grade to get big for football and baseball, and I soon discovered that my favorite part of the day was the weightroom. I graduated from college in 2001 and have been working in the counseling field with troubled youth for the past 4 years. I am planning on law school next Fall and I should find out no later than this Spring if any of them want me, lol. I am training now for strength/performance and in the future I'd like to try some Strongman or Highland Games (if I can find someone to teach me how to throw, I always thought it would suit me, but I won't know unless I try).

I'm 5'11" and right now 235lbs. I have been as high as 286 and as low as 205 in recent years. I have learned that I am a heavyweight, as I look, feel, and perform my best at a higher bodyweight. I'd like to gradually gain quality weight as I train and get stronger. This summer, I got down to about 215lbs, I did a lot of middle distance running, and I did a 15mile race in a canoe with a friend of mine. I was weak as can be in the gym though. Since August 1st, I have stopped the middle distance runs with NO plan of doing them again and I have been rebuilding my strength. My first day back to real training on 8/1, I squatted 225 for 5x5 and it felt heavy, lol..... I felt I should have been progressing a lot faster, and in mid-Sept I cut out all running and it did the trick, as i had still been running 2 miles around a 7-7:30 pace twice a week.....I do want to get into some GPP and sprinting though, and maybe get a sled or some farmer's implements. Anyway, I learned my heart lies in strength sports. I'll post up my last week of training and go from here......

[Tony Moses]

Sunday 10/30/05

Power Clean (135x5-185x3-195x3-205x3-225x1-235x1-245x1) all sets ere very easy, I am trying to extend myself fully and increase these weekly.

Back Squat (135x8-225x5-275x5-315x5-355x5-405x1-405x1) all sets were fast and easy. All my back squats are olympic style and burried deep.

Deadlift (mixed grip....225x5-315x5-405x5) (hook grip....455x1-475x1-475x1)...these were easy too, I'd like to hook grip 500 for 3 singles next week.

Jump Shrug (225x5-315x5-405x5-425x5-445x5)....high and fast.

Decline Situps (3x15 w/ a 45lb plate)


Monday 10/31/05

Incline Press (135x10-225x5-245x5-265x5-265x5-280x3-280x3-280x3) haven't inclined in a long time....these felt very good.

Incline Dumbells (95's x 12-9-8) I did these very controlled and with a pause.

Standing Tricep extensions and triceps cable pushdowns to finish off.

Tuesday 11/1/05

Chins (BWx6-BWx6-BWx5-BWx5)...these need improvement, lol.

Barbell Row (135x8-185x5-185x5-185x5-185x5)...these never were a strong suit, I havent done them in a while, I will focus on them for a while as they are embarrassing right now. I do them strict though, not the infamous bodybuilder 'air hump' maneuver.

Did some lat pulldowns for 4 sets, 3 sets of preacher curls and 3 sets of hammer curl to finish off.

Wednesday 11/2/05

Behind-The-Neck Push Jerk (45x5-95x5-135x3-185 for 5 singles) these were very easy, too easy, as I can strict press much more than this. I just want to make sure the form is perfect and add to the weight weekly and soon I hope they're my best overhead lift. I use a snatch grip on these.

Front Squat (135x5-225x5-275x1-300x1-325x1) good and fast

Back Squat (225x 3 sets of 15 with minimal rest between sets)

Decline Situps (3x15 w/ a 45lb plate)

Weighed in at 235 and change.

[Jay Hagadorn]

Tony-

Good luck! Just wanted to motivate you by letting you know I am reading your (and others,) journal everyday, so don't screw off.

[Tony Moses]

Thanks, man, I appreciate it.....feedback is great motivation.

[Tony Moses]

Thursday 11/3/05

Power Snatch (first time doing these in ages, worried about technique, weight was light....45x5-95x3-115x3-125x3-135x1-145x1-150x1-155x1-160x1)...the 1st time I tried 160, I didn't get underneath fast enough and I had to press it out, so I didn't count it and I came back a minute later and nailed it. I know I am perfecing my technique.....but still a very humbling movement.

Standing Strict Overhead Press (135x5-155x5-175x5-175x5-175x5)...pretty easy, will add 5lbs a week to these.

Standing Strict Dumbell Overhead Press (60's for 3x10)....these felt good, it is very humbling to do d-bell presses standing.

[D.J. Satterfield]

Workouts are looking good Tony, nice numbers on those inclines.

[Tony Moses]

Thanks for the feedback, DJ, any and all comments are welcome

[Tony Moses]

Saturday 11/5/05

Back Squat (135x8-225x8-315x5-335x5-365x5)....fast and DEEP and felt good

Flat Bench Press (135x8-135x8-225x8-275x1-315x1- then I did 6 singles with 335) these were a joke, I could have singled 335 every minute or two all day long.....but with the type of training frequency I am doing now, I am trying to build fatique over 4 weeks or so before I reduce frequency, so my goal for each workout isn't death.

Dips ( Bodyweightx 20- BWx13-BWx13)...Blew my load on the first set, triceps felt torched after these.

Finished off with some beach work for the triceps, 3 sets of various crap on the cable attachments.

Post workout I drank a MetRx 51 gram RTD, then went to a local Mexican place and ate a full pound of chicken and steak fajitas.

[Paul Neuhaus]

I do them strict though, not the infamous bodybuilder 'air hump' maneuver.



Tony,
Don't knock that "air hump" maneuver. Are you going to compete in Strongman? Because, if so, you would never "strict row" a log before cleaning it. "Rocking" a little on your rows will give you more explosiveness on the lift, and help you initiate the log clean. You can't clean a log, if you can't first get it to your lap.

Try doing your rows with the rocking motion, but just try a light weight and do it for explosive speed. Then, try and go heavy the next week. That explosiveness will carry over to some of the events like log, tire, stones.... These all require explosiveness in the upper back. Just start with the bar at knee level, and explode it up to your gut.

I usually do my strict rowing on a chest supported machine.

But, if you don't plan on competing in Strongman, I guess I'm just rambling on LOL

Anyway, give it a try and see what it does for you.

Paul

[Tony Moses]

Tony,
Don't knock that "air hump" maneuver. Are you going to compete in Strongman? Because, if so, you would never "strict row" a log before cleaning it. "Rocking" a little on your rows will give you more explosiveness on the lift, and help you initiate the log clean. You can't clean a log, if you can't first get it to your lap.

Try doing your rows with the rocking motion, but just try a light weight and do it for explosive speed. Then, try and go heavy the next week. That explosiveness will carry over to some of the events like log, tire, stones.... These all require explosiveness in the upper back. Just start with the bar at knee level, and explode it up to your gut.

I usually do my strict rowing on a chest supported machine.

But, if you don't plan on competing in Strongman, I guess I'm just rambling on LOL

Anyway, give it a try and see what it does for you.

Paul

I would like to give strongman a go at some point....highland games too......I will take your advice, thats why I posted a journal.....I do know the back responds well to explosive pulls.....the only form of shrugging I do is jump shrugs now, and my only regret is wasting so many years doing them strict, I didn't have a hard time switching from doing them strict because it is part of training the clean and snatch....I really never even thought to BB row explosively before, but I am all ears when it comes to advice. I'll give them a fair chance the next time I row, maybe it is just what the Dr ordered, because BB rows are probably my least favorite exercise.

[Paul Neuhaus]

I think the explosive BB rows will definitley help with your clean and your snatch lifts. BB rows have always been one of my favorites, because it's always been my strongest lift. They make up for what I lack in the DL!!

[D.J. Satterfield]

Tony, I would just keep it mixed up on those row moves. I alternate with BB rows, chest supported rows, DB rows, etc. I believe for me and most, the BB row provides the most, due to the fact you must incorporate more legs and balance than the others. I stay very strict with these until I get real heavy and then the form starts to go a little, this is something I am working on fixing. I know for myself, the BB rows help more than any other row, especially in my deadlifting and stones. Also, don't wear a belt when doing these, if you do, as it will help strenghten the lower back even more.
It looks like you must be a pretty good bencher, that was a good workout with all those singles.

[Tony Moses]

Yeah, I've always been a natural bencher. I don't know why because I don't fit the prototype, I have monkey arms, lol. At 5'11" I have a 77" wingspan, plus I have always been a closer grip bencher, but I did always like them and they always came naturally for me. Now, I would love those monkey arms to get me a deadlift in the 600's, lol.

I do plan to use some variety with my rowing, and yeah, I don't use a belt for them anyway. I do see how the barbell version is the most functional, as the body is the only separating the weight from the floor.

Thanks for the feedback.

[Tony Moses]

Monday 11/7/05

Power Clean (135x5- 20 singles with 185 with less than 30 seconds rest between sets, that's not a typo, I did 20 singles)....I wanted to work on technique and full extension, these were all super fast and explosive.

Clean Pull (185x3-225x3-235x3-245x3-255x3-265x3-275x3-285x3-295x3)...these all felt fast too, I felt like I could have power cleaned each of them....I focused on reaching full extension, I think this will help me out a lot.

Behind-The-Neck Push Jerk with a snatch grip (135x5-165x1-185x1-200x1)

Push Jerk from the front (135x1-165x1-185x1-200 for 5 singles)....my jerks were fast and with good technique. It is frustrating at times because I've push pressed 275 and I feel my jerk should much higher, and in the past I said screw it and just pressed, but I am making a committment to getting good at the olympic lifts and developing my speed-strength.

Good session tonight. Goals are get good at power snatches, power cleans, jerking (just because I always wanted to be good at them), and train for pure strength with overheads, inclines, flats, back squats, and front squats.....prioritizing my deadlift will have to wait a few months as I just can't get good at everything at once....although I wish I could, lol.

[Tony Moses]

Been training pretty hard, just haven't updated the journal online recently....I organized myself a little. I do squats/pulls one day and upper the next. I do lats with upper as I feel they are heavily involved with pressing. I am not deadlifting for a while because I want to work on my olympic lifts, and deadlifting was always a strong suit anyway, so I want to work on my weakest pulls for now and get more explosive. Plus, I figure with all the full range squatting, olympic lifting, and core work, my DL really shouldn't go anywhere.

[Tony Moses]

I'll post my last few workouts....

Saturday 11/12/05

Power Snatch (warmed up, then did 10 singles with 135, very fast, maybe 30 seconds tops between sets)

Power Clean (135x5-185x3-205x1-215x1-225x1-235x1-245x1-250x1-250x1-250x1) working on my speed dropping under the bar, frustrating because I feel as if I can pull 250 through the ceiling and I can front squat it all day long.

Back Squat (135x8-225x8-315x5-335 for 5 sets of 5)...335 was a joke, but the workload was starting to add up.

Good Morning (135x10-145x10-155x10-165x10)

[Tony Moses]

Sunday 11/13/05

Flat Bench Press (135x10-225x8-275x5-295x5-310x5-315x3-315x3-315x3-285x7)...very easy, but still not as easy as they should have been, should have done the 285 for 12 or so, beginning to think I need to deload somewhat.

Standing Strict Overhead Press (135 for 4 sets of 10)

T-Bar Row (4 sets of 8)

D-Bell Skull Crushers (4 sets of 8)

Standing Alt. DB Curl (4x8)

[Tony Moses]

Tuesday 11/15/05

Snatch Pull (135x3-185x3-195x3-205x3-215x3-225x3-235x3)

Squat Clean (135x1-155x1-185x1-205x1-225x1-235x1-245x1-250x 2 misses, pulled it plenty high, hand mental problems getting under it---225x1)

Front Squat (275x1-315x1-335x1-335x1-335x1) easy, but not as fast as they should have been.

Back Squat (225x5-295x10)

Jump Shrug (225x8-315x8-405x8-405x8-405x8) never did 8's on these before.

[Tony Moses]

Thursday 11/17/05

Push Press (135x5 strict------185x1-205x1-225x1-235x1-245x1-225x3-225x3-225x3)

Incline D-Bell Press (80's for 4 sets of 12 with minimal rest between sets)

Hammer Strength Lats (4x8)

Biceps/Triceps (pushdowns and curls 4 sets of 10-15 for each)

Decline Situps (BW+45lbs plate for 2x12)

Overall feeling a little run down, joints hurt, weight that should be EASY and fast is slow, a lot of mental lapses, not getting under what should be very easy cleans, etc......I am going to train 2 times a week for the next 2 weeks or so to recharge, and then up my volume and frequency again.

Weighing in around 233-235....need to gain some weight

[D.J. Satterfield]

Those are some great front squats Tony. My problem when I get that heavy is the bar wants to roll off the front of my shoulders, therefore limiting my weight in that movement.

[Tony Moses]

Those are some great front squats Tony. My problem when I get that heavy is the bar wants to roll off the front of my shoulders, therefore limiting my weight in that movement.

That is so common. I make a conscious effort to keep my elbows as high has possible, I've saved many a lift by adjusting my elbows when they start to come down.