Author Topic: Reduni's Log.  (Read 29830 times)

Online ShawnJ

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Re: Reduni's Log.
« Reply #810 on: September 30, 2018, 05:16:57 PM »
Agree with Andy buddy, you have some big 500 plus pulls coming in the near future!
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Online reduni

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Re: Reduni's Log.
« Reply #811 on: October 04, 2018, 08:14:20 PM »
Your deadlift numbers are looking very impressive.
Agree with Andy buddy, you have some big 500 plus pulls coming in the near future!

Thanks guys. I'm shooting for 500 at SS. I think that should be attainable for sure by then.

Catching up on the last week. Been busy but got in the gym.

30 sept

531 week 2

warm ups

Squat (highbar)

130 x 5
160 x 5
195 x 3

working sets

225 x 3
260 x 3
290 x 4 (3+)

deficit deads

235 x 10 x 5

Ab roll

10 x 3

face pull 15 x 15 x 3

Tried highbar today. It's been feeling pretty good lately and lowbar hasn't. There was one more rep but I got forward on my 4th rep and really struggled with it.


3 oct

531 week 2 day 4

warm ups

bench

110 x 5
135 x 5
165 x 3

working sets

190 x 3
220 x 3
245 x 7 (3+)

seated ohp

100 x 10 x 5

woolam rows(cheat rows)

245 x 10 x 3

dips ss /w db curls

bw+60 x 10 x 3

30 x 10 x 3

Good day. Added 1 rep from the last time I did 245

4 oct

531 week 3 day 1

warm ups

deadlift

190 x 5
235 x 5
280 x 3

working sets

350 x 5
395 x 3
445 x 4(1+)

highbar squat

165 x 10 x 5 some paused

behind the back smith shrug

305 x 10 x 3

ab roll ss /w face pull

bw x 10 x 3

50 x 15 x 3

still feeling pretty strong on the pulls. Seems to be rolling fairly well so I'm happy.

That's 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 #812 on: October 06, 2018, 04:29:59 PM »
Awesome week for all 3 lifts Rich. Impressive highbars, strong bench and pulls!
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Online reduni

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Re: Reduni's Log.
« Reply #813 on: October 06, 2018, 04:34:28 PM »
Thanks Shawn. Highbar was just an experiment and it went ok. Back to lowbar for week 3 squats.

Had a pretty good day today. OHP felt better than last week and matched my reps for this weight. Last rep was sketchy but it made it to the top so I'll count it.

6 oct
531 week 3 day 2

warm ups

ohp

65 x 5
80 x 3
95 x 3

working sets

120 x 5
135 x 3
150 x 7 (1+)

paused bench

170 x 10 x 5

pull ups bw+25 x 10 x 3

neutral cable row

185 x 10 x 3

db curls

30 x 10 x 3

That's it.
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 #814 on: October 08, 2018, 06:30:56 PM »
Not a bad day today. Squats felt pretty good. Got a little forward on a couple of the final reps but managed to save them. Probably had one more in me but I'd be right on the edge.

8 oct

531 week 3 day 3

warm ups

squat

130 x 5
160 x 5
195 x 3

working sets

240 x 5
275 x 3
305 x 4(1+)

deficit deadlift

235 x 10 x 5


ab roll ss w/ face pull

bw x 10 x 3

50 x 15 x 3

That's it. Legs feeling tired now. Hot tub and beer later
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 #815 on: October 11, 2018, 10:51:09 AM »
Final day of this cycle. It went okay but bench was heavy today and not moving. I lost a rep from the same weight last time. I thought I'd be done at 2 though so overall I'm good with it.

10 oct

531 week 3 day 4

warm ups

bench

110 x 5
135 x 5
165 x 3

working sets

508 x 5
230 x 3
260 x 4 (1+)

seated ohp

100 x 10 x 5

woolam rows

245 x 10 x 3

dips

bw+60 x 10 x 3

db curls

30 x 10 x 3

That's it to complete the cycle. I think I'm going to start barbell medicines the bridge. It will be my first foray into rpe exclusively so there will be a learning curve for sure.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Bando

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Re: Reduni's Log.
« Reply #816 on: October 11, 2018, 11:30:30 AM »

bench

260 x 4 (1+)


Pretty sweet way to close out a program.
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Online ShawnJ

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Re: Reduni's Log.
« Reply #817 on: October 11, 2018, 12:04:58 PM »
Strong finish to the cycle Rich. Bridge is a great choice, it will be a solid intro to RPE and itís a solid program all around.
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Online reduni

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Re: Reduni's Log.
« Reply #818 on: October 16, 2018, 12:28:07 PM »

bench

260 x 4 (1+)


Pretty sweet way to close out a program.

Thanks Bando. I'll take what I can get.

Strong finish to the cycle Rich. Bridge is a great choice, it will be a solid intro to RPE and itís a solid program all around.

Thanks Shawn. The bridge looks interesting. I'm looking forward to everything except 3 0 3 tempo squats. Those are just sadistic.


Started my new program yesterday and did fairly well gauging rpe. I think I was off a little on my close grip bench but not much. Time will tell as I get a little better at it.


BBM the bridge

day 1 week 1

warm ups

squat w/ belt

255 x 5 @6
270 x 5 @6
280x 5 @8

CGBP

195 x 4@7
215 x 4@8
245 x 4@9

Block pulls from mid shin beltless

365 x 7 @6
385 x 7 @7
405 x 7 @8

Done. Not bad for the first day. I can't say I like block pulls. They just don't feel right, like I can't set properly. I used my versas for them too. 21 reps is a lot for hook grip. On to day 2 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 #819 on: October 16, 2018, 06:49:24 PM »
Great first session Rich! Ha, I hate block/rack pulls too. I get the same feeling, like Iím pulling from a dangerous and very awkward spot.
You have been training a long time, RPE will come quick. The tempos are 10ís on this program? I think anyway, ya they suck but remember they are just a squat accessory, start light and stay beltless and they will be fine.
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