Author Topic: Reduni's Log.  (Read 25112 times)

Online ShawnJ

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Re: Reduni's Log.
« Reply #600 on: December 13, 2017, 08:57:13 AM »
Great job buddy! Week 7 is always awesome! Test week is gonna be sweeeet!
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Offline Andrew

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Re: Reduni's Log.
« Reply #601 on: December 14, 2017, 12:04:09 PM »
Looks like the program you are running is starting to taper. Will you end up doing a mock meet to test your 1RM's?
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Online reduni

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Re: Reduni's Log.
« Reply #602 on: December 14, 2017, 08:33:27 PM »
Great job buddy! Week 7 is always awesome! Test week is gonna be sweeeet!

I'm looking forward to the test week to see where I'm at. The next round will be tougher for sure.

Looks like the program you are running is starting to taper. Will you end up doing a mock meet to test your 1RM's?

I'm almost done. A week and a half left and then test my strength.


Another good day. Everything felt strong. I'm going to have to do something about a proper bench for work. It's not too bad but I do feel a little wobbly when I'm trying to brace. It's just wide enough that  I can get the tips of both shoulder blades on.


TSA week 7 day 2

warm ups

deads

135 x 5
225 x 5
315 x 5

working sets

330 x 4 x 1

bench

215 x 4 x 4 all paused

pullups

bw +35 4 x 5 @rpe 9

decline crunch

bw x 4 x 15

that's it.  I'm realizing more and more that low reps agrees with me :P
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Reduni's Log.
« Reply #603 on: December 14, 2017, 09:50:32 PM »
Haha them low reps are good shit! Great job Rich!
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Offline Andrew

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Re: Reduni's Log.
« Reply #604 on: December 15, 2017, 01:02:13 PM »
you're good at pull ups. I'm struggling with them and doing band assistance..lol

nice work
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Offline BLK00TJ

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Re: Reduni's Log.
« Reply #605 on: December 15, 2017, 09:57:32 PM »
Great job!  Getting near the end!

Online reduni

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Re: Reduni's Log.
« Reply #606 on: December 17, 2017, 12:18:22 PM »
Thanks everyone. The end is in sight...for now. 

I've always been reasonable at pull ups. I use my versas on them so I can concentrate on doing them properly.

Good day yesterday. Skipped abs. I think I'm going to look for something to replace my hanging leg raises. It's killer on my shoulders so I've been in a semi pull up state which really makes the last few sets tough. Great TOT for the lats and bi's but form suffers for the abs.

TSA week 7 day 3

warm ups

squat

bw x 10
bar x 10
125 x 8
185 x 4
225 x 2

working sets

204 x 3 x 4 vid set 1 and 3

seated ohp

140 x 3 x 6 @rpe 9.5 vid set 3

narrow cable row

190 x 4 x 8 @rpe 8

bb glute thrust

245 x 3 x 4 @rpe 7

That's it. I'll finish off week 7 tomorrow.

the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Reduni's Log.
« Reply #607 on: December 17, 2017, 12:53:51 PM »
Great looking squats Rich! Wow hitting the end of week 7 tomorrow, crazy!
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Online reduni

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Re: Reduni's Log.
« Reply #608 on: December 19, 2017, 11:58:11 AM »
Thanks Shawn. Time flies...

Finished week 7 yesterday. Not bad overall. Last 2 sets of cgbp was a bit of a grinder. 

tsa week 7 day 4

warm ups

bench

bar x 20
135 x 10
185 x 5

working sets

225 x 4 x 2 paused vid set 2 and 4

paused deads

295 x 3 x 2 vid set 3

lat pulldowns

190 x 4 x 4

cgbp

245 x 4 x 2 vid set 3 and 4

russian twists

bw x 4 x 25


that's it. Hit the hooks a few times on bench and cgbp. No biggie. Here comes week 8


the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Andrew

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Re: Reduni's Log.
« Reply #609 on: December 20, 2017, 03:17:06 PM »
I've always been reasonable at pull ups. I use my versas on them so I can concentrate on doing them properly.

this is a good idea. I've never tried the versas on pull ups. Will try...

good luck for week 8
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Online reduni

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Re: Reduni's Log.
« Reply #610 on: December 21, 2017, 11:09:01 AM »
I've always been reasonable at pull ups. I use my versas on them so I can concentrate on doing them properly.


this is a good idea. I've never tried the versas on pull ups. Will try...

good luck for week 8


Thanks Andrew. Using the versa's for pull ups, I don't want to say makes them easier, but let's me add weight without having to worry about grip. The bar at work is knurled but it's so shallow and chromed to boot it's slippery.


Great day yesterday. Squats moved really well considering I had no energy or motivation at the start. Things picked up as I went along though. Skipped ab rollouts as I had a highschool christmas concert to get to.

TSA week 8 day 1

warm ups

squat

bw x 10
bar x 10
135 x 8
185 x 4
225 x 2

working sets
265 x 1 vid
250 x 2 x 2 vid set 2

bench

205 x 3 x 5 all paused vid set 3

BOR

205 x 3 x 5 @rpe 8.5 vid set 2

CGBP

215 x 3 x 5 @rpe 8.5 vid set 3

Thats it.


the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Reduni's Log.
« Reply #611 on: December 21, 2017, 11:18:54 PM »
Great session Rich, those squats flew up like it was the bar! Bench and rows are looking excellent as well, things are coming together dood!
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Online reduni

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Re: Reduni's Log.
« Reply #612 on: December 23, 2017, 11:31:33 PM »
Thanks Shawn. That single was way faster watching it after. I guess time really slows down under the bar.

Had a rough day. Headache and felt light headed but got through it. No abs though. 

TSA week 8 day 2

warm ups

deads

135 x 5
225 x 5
315 x 3

working sets

340 x 3 x 1

bench

220 x 3 x 3  paused

pull ups

bw +35 x 3 x 5

that's it

I got all my reps relatively easy but just felt like shit. Had a crappy couple days. Funeral for my grandfather yesterday and my kid decided to take off the night before. We did find her safe but not till quite a while later. I just don't know what's going through her head. If there is anyone that thinks like a 15 year old girl can you please explain it to me?
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online reduni

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Re: Reduni's Log.
« Reply #613 on: December 24, 2017, 02:38:49 PM »
Catching back up on my cycle. Had a good day today. Hit everything without major problems. I dropped ohp back down to 135 to hit my rpe of 8.5. No abs again. I think I'll drop them for the rest of this cycle.

So here we go

TSA week 8 day 3

warm ups

squat

bw x 10
bar x 10
135 x 8
185 x 4
225 x 2

working sets

245 x 3 x 3 vid set 3

seated OHP

135 x 3 x 6 @ rpe 8.5 vid set 3

narrow cable row

195 x 3 x 8 @ rpe 8

I need to find a way to add a bit more weight to my stack. It's supposed to be 200 but the last plate is broke so with the adder weight it's max 195

That's it today. Off for some food and beer. Merry Christmas everyone.


the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Reduni's Log.
« Reply #614 on: December 24, 2017, 07:20:56 PM »
Squats are looking strong Rich! Do you have another pin for your stack? You could put it in the stack further up and hang some plates off it for more weight.
Merry Christmas!
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