june-29-2012 (friday)
all raw no belt no wraps, walked out of course
speed squats to box
255x2 (5 sets)
Reg squats
340x3 (2 sets)
Arch back Good mornings
135x10 (3 sets)
Everything was moving really well here, feeling fast and stronger, hoping everyone keeps doing well, every week all my guys hit PR’s, really loving the training and gym atmosphere, i also ordered a 3x3 power rack, flat bench, and original texas DL bar from Elitefts this weekend, looking forward to getting that stuff, my texas power bar should also be here soon, hope all is well with everyone, very busy, very tired, sorry my log isn’t as detailed but i have little time lately, hope everyone is still following us, proud of our team, looking strong!
STAY UP FOOLS!!!
monday-july-2-2012
all raw no belt Hook Grip
worked up to 385x1 (3 sets)
DL max reps (used straps) no belt
385x15
Dimel DL
185x20 (2 sets)
Banded pulldowns (green+Monster Mini)
Bent over rows
225x8 (2 sets) easy…
neck
feeling really tired today, super proud of everyone though, everyone hit PR’s I’m pretty sure, have a lot on my plate at the moment, still progressing as much as possible, having to train around wrist injuries and elbow pain, severe elbow pain, but still getting it in, also heat advisory with just a box fan isn’t fun in a fucking 2 car garage, 100+ degree heat blows!! Hope all is well, very proud of my gym and my guys too,
TOTALLY OFF SUBJECT BUT … “the devil inside” watched it last night scared the FUCK outta me, and “the grey” AWESOME
STAY UP PAAAATNUHHHHHHHS
Monday July 2nd 2012
Deadlift
135x5
225x3
315x1
315x1
315x7 (rep set plus a pr)
Dimel deadlift
135x20
135x20
Haven’t posted a log in quite some time I have been extremely busy but I am trying my mother fucking best so suck it. I had to cut the training short today as I had a fire meeting at 7 (volunteer firefighter to clear up confusion). Felt real good with my pulls my form is improving each week with each set. I’m looking to pull atleast 475 with great form fast by the end of the year. Really enjoy training with everyone when someone has to miss I feel like I have lost a family member. Let’s get it mother fuckers, keep rolling.
Seems like I’m slacking here lately lol. Squats went the same as PC on Friday.
7/2/12 deadlifts.
Raw double overhand
385x1 for 3 sets
Max reps with 385…ended up with twelve. Used double overhand for the first 5-6 then went with a mixed grip.
Dimel deads
185x20
185x20
Banded pull downs
Band pull aparts
Everyone is doing awesome! All 5 of us that trained yesterday hit PRs. I have to say I’m especially proud of my little cousin. He’s only been training (on and off, mind you) for a couple weeks. He hit a 20lb PR in a weeks time. He pulled 205 last week and ended up hitting 225x1 yesterday. He’s only 14. Doesn’t play sports or anything.
wednesday-July-4-2012
all raw, no wraps
2board bench
worked up to 285x3 (3 sets) moving fast
pause bench to chest
315x1 (2 sets) good speed
pushdowns with green purple band
side lateral raises with band (AWESOME)
pushups
My training day went the same as PCs minus the last two movements, I had to leave early to do some homework. Now, after sleeping 3 hours, Im going to go fail two exams because I cant function this morning. Fuck.
Friday-July-6-2012
all raw, no belt no wraps, walked out
squats against purple bands, these were choked pretty cool and were tight id say 100-150lbs added at top
worked up to 255x2 (five sets) these seemed to move pretty fast
reg sq
315x1
365x3
385x1
405x3 (the 365x3 was suppose to be my top set but ahh i felt good) This moved decent felt good
olympic squats ATG
225x10
135x15
like 2 sets of body weight split squats
great day, everyone is doing awesome, weight moved well, got my texas power bar today thing is awesome! 
my EFS rack and bench should be here soon, next purchase will prob be an EFS squat box, then a Squat bar, after that who knows, but the gym is coming together nicely, props to everyone tonight, this place is starting to look like a gym full of REAL LIFTERS not pussy ass gym rat fuck faces benching with their dicks through the ceiling their ass is so far off the bench and doing quarter squats!! Love how things are going, hope everyone is doing great, stay safe and GHOSTRIDE THE FUCKING WHIP!!!
7/6/12 squats
Squats with light bands
255x2 for 3 sets
Regular squats
315x1
365x3
385x3
Re-injured my back.
I give. It’s not meant for me to be strong apparently. Back feels like death this morning. It’s not as bad as it was the first time but, it’s definitely an injury with my l4-l5 disc. I can tell due to me favoring my left side and my right hip is pushed laterally(pulling my left hip medially)
Fuck.
No chiropractor is open today. Guess I’ll wait until after my lab practical on Monday. Sweet.
Ghost ride the fucking whip lol
[quote]mosley1990 wrote:
7/6/12 squats
Squats with light bands
255x2 for 3 sets
Regular squats
315x1
365x3
385x3
Re-injured my back.
I give. It’s not meant for me to be strong apparently. Back feels like death this morning. It’s not as bad as it was the first time but, it’s definitely an injury with my l4-l5 disc. I can tell due to me favoring my left side and my right hip is pushed laterally(pulling my left hip medially)
Fuck.
No chiropractor is open today. Guess I’ll wait until after my lab practical on Monday. Sweet.
Ghost ride the fucking whip lol[/quote]
This makes me sad =( Hopefully its not anything too bad
Monday July 7th, 2012
Sorry about the inconsistent posting of logs, I have been writing them down so I can remember all the reps and weight for better accuracy. Yet by the time I get home to post I have already lost my paper.
Dead Lift with 3" Deficit
135x5
225x3
315x1
335x1
365x1
385x1
390 for a miss
(Previous PR for 3" deficit was 295x3)
Stiff Leg Dead Lift
225x8
225x8
225x8
BB Rows
135x10
135x10
Pull Downs (using green bands)
2 sets for 20 reps
Great job today, godfather! All of the guys (and girl) killed it tonight! Proud of everyone’s work!
I didn’t train today in hopes that my back will heal. Planning a trip to the chiro in the AM (assuming I can find my friggin insurance card lol)
I’ll be back shortly.
Mosley dude,
bird-dogs - 2 sets x 20 reps
incline bench reverse hyper (bodyweight) - 2 sets x 20 reps
super-mans - 2 sets x 20 reps
planks - 2 sets x max time
3 x per week, for 3 weeks.
It fixed my back, and considering that I literally could not even bend forward and lift the bar. It works.
What do you have to lose brother. Get after it.
monday-july-7-2012
Best day I’ve had in a while, man I’m still pumped…
3"deficit DL- all raw no belt
135x2
225x1
315x1
405x1 (Hook Grip)
455x1 (Hook Grip)
500x1 (Mixed Grip) Wrist strength is coming back slowly
530x1 (Added Straps BC Wrist Pain) THIS IS AN ALL TIME PR From 3" deficit!
SLDL
295x8 (3sets all double overhand)
Chainsaws
Various Rows
[quote]Rudy2401 wrote:
Mosley dude,
bird-dogs - 2 sets x 20 reps
incline bench reverse hyper (bodyweight) - 2 sets x 20 reps
super-mans - 2 sets x 20 reps
planks - 2 sets x max time
3 x per week, for 3 weeks.
It fixed my back, and considering that I literally could not even bend forward and lift the bar. It works.
What do you have to lose brother. Get after it. [/quote]
Great input bro, thanks for your help and concern! We will be buying a reverse hyper soon HOPEFULLY
I approve of metalcore. You’re very stong sir.
Wednesday July 11th, 2012
Bench off two board
barx8
135x2
155x1
185x1
200x1
205x1
210x1
225x1
Close Grip Dead Bench
185x1
185x1
185x1
185x1
185x1
Face Pulls with green bands
2 sets of 25
Pull Downs with green bands
2 sets of 25
All in all everyone done an extraordinary job today. We absolutely killed it! This makes two PR’s I have beat this week. Much props to all my partners!! LET’S GET IT!!!
[quote]paulieserafini wrote:
I approve of metalcore. You’re very stong sir.[/quote]
Thanks a ton man! You look swole in that display pic!
wednesday-july-11-2012
2 board bench press raw (elbow sleeves and wrist wraps bc of pain)
bar
135
185
225
275
315x1
365x1
385x1
405xmiss (this was SO CLOSE, it went up with a TINY bit of help from spotter)
405xmiss (tried again, SO CLOSE, little help from spotter, this will fall soon)
dead bench (close grip)
225x1 (5 sets)
pushdowns
band flyes
today was upsetting, but my bench is really going well so i can’t complain, been chasing 4 plates raw my whole lifting career, its close, very close, very proud of everyone looking great, and awesome to see mosley training again tonight Don’t have a lot to say except loving our crew and doing great, 4 plates will fucking fall…
FOUR
PLATES
WILL
FUCKING
FALL…
“my blue eyes are red cuz I’m leaning off dat yurple…”
STAY UP