Reduni's Log.

[reduni]

Late session yesterday but it went well. Nothing anomalous to report.


TSA week 5 day 4

warm ups

bench
bar x 20
135 x 10
185 x 5

working sets

215 x 4 x 4 paused vid set 2 and 4
was supposed to be 210 but that was last week as well so I upped it 5 lbs

paused deads

280 x 3 x 3 vid set 3

lat pulldowns

180 x 5 x 5 @rpe 9

cgbp

225 x 2 x 3
230 x 1 x 3 vid

I decided to add 5 lbs on the last set. I just wanted to see how I felt. Still @rpe 8

russian twist

bw x 4 x 25

I'm getting my hands to touch the ground on these but it doesn't feel like I have the flexibility I used to. I need more stretching and yoga I suppose

http://youtu.be/Bn4PIEdiDTE

[reduni]

Start of week 6 today. I had a pretty good session too. The volume is down a little on flat bench but up on cgbp and it's noticeable.

TSA week 6 day 1

warm ups

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

working sets

245 x 5 x 3

bench

190 x 4 x 6 paused

BOR

200 x 5 x 5 @ rpe 8.5

cgbp

200 x 5 x 5 @ rpe 8.5

ab rollouts

bw x 4 x 11

that's it. Deads on Wednesday

[Andrew]

great progress Rich. Looks like this TSA cycle is getting you back in action nicely

[BLK00TJ]

Can't wait to see how well you improve at the end.  You've been putting in some solid training session consistently. 

[reduni]

great progress Rich. Looks like this TSA cycle is getting you back in action nicely

Thanks Andrew. It's certainly helped me get back into the groove.

Can't wait to see how well you improve at the end.  You've been putting in some solid training session consistently. 

Thanks Ron. I'm looking forward to the test week. I'm lucky that my work schedule allows me to be so consistent.


Tough day today in the gym. Only had about 1 hr of sleep last night so energy was pretty low. Deads went really well but bench felt really heavy. I'm still feeling fatigue in my tri's from the extra cgbp.

TSA Week 6 day 2

warm ups

deads

135 x 5
225 x 5
275 x 5

working sets

320 x 4 x 2

bench

210 x 4 x 4 paused

pullups

bw +30 x 4 x 6 @rpe 9

decline crunches

bw x 4 x 15

I was done by the end. Like I said, bench was a grind but for the most part everything else went fairly well. Next session is on Friday.

[ShawnJ]

Beauty session Rich, week 6 is where things start getting good and by week 7 the fatigue seems to dissipate and you just start feeling damn strong! It’s gonna be good!

[Dave]

Looks like things are going well with TSA Rich. 

[reduni]

Thanks Shawn. With the volume down it's easier on the conditioning side of thing for sure. I'm looking forward to the next couple weeks.

Thanks Dave. TSA has been pretty good. I like the variation and I can work it into my schedule pretty easy.

An extra day off between sessions this time. The added rest helped I think. I overshot on OHP but I just backed down a bit.

TSA week 6 day 3

warm ups

squats

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

working sets

230 x 3 x 5 vid set 2 and 3

seated ohp

145 x 6 (too much to get all 3 sets so I backed down)
135 x 2 x 6 vid set 1 and 3

narrow cable row

this felt really light for some reason so I added 5# each set

180 x 8
185 x 8
190 x 8
195 x8 @rpe 8

bb glute thrust

225 x 4 x 5 @ rpe 8

hanging leg raise

bw x 4 x 10

That's it. Good day in general and everything felt pretty strong. I even slowed the reps down on my last set of squats.

http://youtu.be/I5n_uk-ce6s

[ShawnJ]

Squats looking easy and tight Rich! Great session/great tunes!

[piperdown]

Nice job Rich.
OHP is one of those lifts (prior to fubar shoulder) where it would be good for 2 weeks straight and then the 3rd week you wonder where the strength went.
I guess 2 steps forward, 1 back and all that.

[Dave]

I don't know how you and Shawn don't get hit with youtube copyright issues all the time.  It feels like everytime I have music playing I need to spend 10 minutes editing my vid lol

Lifts looking great Rich.  You'll be in great shape for April (yeah, you're coming )

[reduni]

Squats looking easy and tight Rich! Great session/great tunes!

Thanks Shawn. It was a good session. I have discovered spotify so lots of new and rediscovered old tunes

Nice job Rich.
OHP is one of those lifts (prior to fubar shoulder) where it would be good for 2 weeks straight and then the 3rd week you wonder where the strength went.
I guess 2 steps forward, 1 back and all that.

Thanks Eric. Ohp is for sure one of those lifts where it goes from 0 to impossible in 5 lbs.

I don't know how you and Shawn don't get hit with youtube copyright issues all the time.  It feels like everytime I have music playing I need to spend 10 minutes editing my vid lol

Lifts looking great Rich.  You'll be in great shape for April (yeah, you're coming )

Thanks Dave. I'm planning and training like I'll be there, just need to sort out some family stuff first. I think we skip through the copyright shit by having multiple portions of songs in the vid and youtube cant track it correctly. I don't know. It's hit me before.

Anyways... A pretty decent session yesterday.

TSA week 6 day 4

warm ups

bench

 bar x 20
135 x 10
185 x 5

working sets

220 x 5 x 3 paused vid of set 2 and 5

paused deads

285 x 3 x 2 vid of set 3

lat pulldowns

180 x 5 x 5 @rpe 9

cgbp

235 x 3 x 3 @rpe 9 vid set 3

russian twists

bw x 4 x 25

thats it.

http://youtu.be/D9I5JOV4sPU

[ShawnJ]

Strong session buddy! Awesome CGBP!! I love Spotify,I pay the monthly 10 bucks so I don’t need wifi when out of the house. Only downfall is it’s impossible to find a Tool song on it, everything else though is always in there.

[reduni]

Ha. Thats funny I've been looking for tool as well with no luck. Got the downloadable version as well.

[reduni]

Good day today. Everything felt strong so I'm happy with that.

TSA week 7 day 1

Warmups

squats

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

working sets

255 x 4 x 2

bench

195 x 4 x 5 all paused

BOR

200 x 5 x 5 @rpe 8.5

CGBP

205 x 5 x 5 @rpe 8.5

ab rollouts

bw x 4 x 11

That's it. Getting close to test week. Things are feeling good so I'm looking forward to see how things go.