Iron Sanctuary

Journals => Journals => Topic started by: reduni on September 16, 2016, 10:06:36 AM

Title: Reduni's Log.
Post by: reduni on September 16, 2016, 10:06:36 AM
So I figured I'll start a journal. I currently use jefit to record everything but it's a bit of a pain in the ass to look back at workouts. I'm running wendlers 5/3/1 BBB right now and have run a few cycles. I started light and will work up slowly. After spending a week in the hospital with rhabdo I'd rather go slow and stay healthy. No rush. I'll post some vids to for proof and a critique or too as well.

 I'm on week 3 so I'll start there.

OHP
60x5
65x5
75x3
90x5
700x3
110x15
60x10 5 sets

chin/pull ups ( I alternate grips)
5x10 (last few were partials)



next session

deadlift

140x5
165x5
195x3
235x5
260x3
290x15
125x10x5

hanging leg raise

5sets of 10

https://www.youtube.com/watch?v=N1jMepjHqNw (http://www.youtube.com/watch?v=N1jMepjHqNw)

today is bench day so we'll see how that goes

I work out every other day. It's what works with my schedule and plenty of rest. I do some cardio on the off days or some stretching.
Been pretty good so far but I'm below my maxes right now. Hopefully I'll bust through them if I stay steady.
Title: Re: Reduni's Log.
Post by: Bando on September 16, 2016, 10:07:44 AM
Welcome to the journals  8)

How long have you been lifting?
Title: Re: Reduni's Log.
Post by: Get-n-fit on September 16, 2016, 10:07:55 AM
Welcome to the journals!
Title: Re: Reduni's Log.
Post by: reduni on September 16, 2016, 10:19:54 AM
Been lifting for 6 or 7 years on and off. Gotten better but really struggled with some exercises like squats. Who would have thought bending down and standing up would be so technical.
Title: Re: Reduni's Log.
Post by: piperdown on September 16, 2016, 10:33:34 AM
Welcome to the journals.  :)

I'm also running 531 BBB. While I'm on cycle 13 I've actually ran way more cycles than that.

Oh, and I struggle with squats too. Damn squats....... >:(
Title: Re: Reduni's Log.
Post by: tobymax on September 16, 2016, 10:35:32 AM
Another member of the Struggles with Squats club.

Welcome!  That 110x15 OHP and 290x15 deads -- nice sets.
Title: Re: Reduni's Log.
Post by: Cali on September 16, 2016, 02:47:13 PM
Heavy as hell + good volume, nice work
Title: Re: Reduni's Log.
Post by: reduni on September 16, 2016, 05:36:35 PM
As promised today was bench day so here's the numbers. 3rd week so it was 5 3 1+.  It actually went well. I'll post the vid when I upload it later.

Bench
100x5
120x5
140x3
170x5
190x3
210x12
90x10x5

https://www.youtube.com/watch?v=OEP2JzGBAtI (http://www.youtube.com/watch?v=OEP2JzGBAtI)


I switched out one arm dumbbell rows with bent over row. Feels better for me.

140x10x5

added a couple sets of ab wheel rollouts from the knees 2x10

all in all felt pretty good. Next is squats which is supposed to be sunday but I have an extremely physical course on the weekend so I may put it off till Monday.
Title: Re: Reduni's Log.
Post by: Andrew on September 17, 2016, 11:03:09 PM
welcome to the journals, that bench strength is impressive, 210x12. Thats a lot of reps for your 1+ day. You must have started much lower than 90% of your true 1RM
Title: Re: Reduni's Log.
Post by: reduni on September 18, 2016, 12:00:22 PM
I started fairly low and am working my way back up. I'd rather do that than injure myself.  I'm working on my form as well. Baby steps 😀
Title: Re: Reduni's Log.
Post by: Dave on September 18, 2016, 12:03:30 PM
Welcome to the journals.  I have been known to struggle with squats from time to time myself.  Mostly all the time :D
Title: Re: Reduni's Log.
Post by: reduni on September 20, 2016, 06:59:47 PM
Yesterday was squats. Wasn't too bad but my first rep on my +1 something tweaked in my left knee. I finished the sets but it forced me into a deload week to see how things go. I'm wondering if my weekend caused the twinge in my knee. I was doing a physically demanding course for work. Was crawling around on my knees most of the weekend. I doubt it but who knows.

squat

105x5
120x5
140x3
165x5
185x3
205x10
95x10x5


Norwegian falls

5x5


Today was the first day of deload

OHP

60x5
65x5
75x3
60x10x5



pull/chin ups


10x5






I also added some vids to earlier posts.
Title: Re: Reduni's Log.
Post by: Trev71 on September 20, 2016, 10:03:43 PM
As promised today was bench day so here's the numbers. 3rd week so it was 5 3 1+.  It actually went well. I'll post the vid when I upload it later.

Bench
100x5
120x5
140x3
170x5
190x3
210x12
90x10x5

https://www.youtube.com/watch?v=OEP2JzGBAtI (https://www.youtube.com/watch?v=OEP2JzGBAtI)


I switched out one arm dumbbell rows with bent over row. Feels better for me.

140x10x5

added a couple sets of ab wheel rollouts from the knees 2x10

all in all felt pretty good. Next is squats which is supposed to be sunday but I have an extremely physical course on the weekend so I may put it off till Monday.

Pro Tip:  remove the S in https for your youtube links and they will embed.
Title: Re: Reduni's Log.
Post by: reduni on September 20, 2016, 10:07:19 PM
Thanks. I'll remember that.
Title: Re: Reduni's Log.
Post by: piperdown on September 21, 2016, 07:44:22 AM
Solid rep numbers for your + sets.

Proceed with caution on the knee. I did something similar a couple years ago and tried to jump back at squats too soon. That caused me to have to back off squats for another 4 weeks. Oddly enough leg press and DL's didn't bother it so at least I got some legs done. When I did start squats back up again I had to drop 40lbs off the bar and build back up.
Title: Re: Reduni's Log.
Post by: Andrew on September 21, 2016, 11:28:13 AM
Nice bench video. Our body types and leverages look very similar on bench, it is encouraging to me because you have significantly more strength on your bench. Shows me where i can get if i keep going. Good work
Title: Re: Reduni's Log.
Post by: reduni on September 21, 2016, 12:29:06 PM
Nice bench video. Our body types and leverages look very similar on bench, it is encouraging to me because you have significantly more strength on your bench. Shows me where i can get if i keep going. Good work

Thanks Andrew. My bench isn't too bad. I'm happy I can do 2 plates. (not at that level in the program but it's there) That was my initial goal in the past. Onward to 3 pps.


Now my squat????!!?!???!!? :o
Title: Re: Reduni's Log.
Post by: Dave on September 21, 2016, 12:47:09 PM
Good numbers on your plus set for bench. 
Title: Re: Reduni's Log.
Post by: reduni on September 22, 2016, 11:12:54 PM
Thanks dave.
Deload day 2 deads
Knee felt ok today. Not sure what the problem is or was but I'm not taking any chances. It was ok on deads.


5x140
5x165
3x195
10x135x5

Hanging leg raises
5x10 reps


Thats it for today
I don't really like deloads cause it doesn't feel like I'm accomplishing anything but I understand the need.
Title: Re: Reduni's Log.
Post by: reduni on September 25, 2016, 10:42:02 PM
Bench day today. Extra day in between cause of a course again. All done now so I should be back to my regular schedule.


BB bench

5x100
5x120
3x140
10x90


BOR

140x10x5

Simple and quick

Tomorrow is squats.I'll give it a go but I'm not sure. Deads didn't bother my knee but when I squat with bodyweight as soon as I get to parallel I feel a twinge but it's right below my knee. It feels more like hitting a nerve and a bit of weakness. I really hate this cause I always seem to have setbacks with squats. I'd just like to have things go well for once.
Title: Re: Reduni's Log.
Post by: Andrew on September 26, 2016, 01:01:33 AM
feel you on those deloads, they are boring as hell but necessary. Hope that knee heals up quick
Title: Re: Reduni's Log.
Post by: reduni on September 26, 2016, 03:06:31 PM
Well I made it through squats today. I tried wrapping with a tensor and I it felt better. Still got the weakness past parallel on the first rep of most sets but it wasn't bad. I discovered that I have to over exaggaderate pushing my knees out and each rep is fine. I didn't think I was caving but maybe thats just the way my knee is built. I think I may order a pair of sbd knee sleeves cause the wrap felt good. I don't think it would hurt. They certainly have good reviews. Any shared experience would be helpful.

So here was todays workout

Squats

105x5
120x5
140x3
95x10x5


Nordic falls

5x5


Oh and I found a good use for a sissy pad. It works well to cushion the Achilles tendon for nordic falls.

Hope everyone has a safe and productive week lifting. Go smash some pr's!
Title: Re: Reduni's Log.
Post by: sakustoms on September 26, 2016, 03:15:33 PM
I may have missed it but did you injure your knee? Injuries suck. Good on you for not letting it stop you.
Title: Re: Reduni's Log.
Post by: reduni on September 26, 2016, 03:28:47 PM
Yeah. Last squat day something in my left knee gave a twinge on the first +1rep. I finished the workout and have been keeping an eye on it. As I described before it's like hitting a nerve as I go past parallel. Think funnybone. When it happens, it feels like it's below the knee. I don't think it's anything structural like ligaments or the like but I still don't like it.
Title: Re: Reduni's Log.
Post by: ShawnJ on September 26, 2016, 08:59:25 PM
Nice sessions going on in here. Is your knee pain just below the kneecap? The patellar tendon? I suffered patellar tendinosis for a loong time, and what actually did help it was trying to exaggerate my knee spread.
Single leg work like Bulgarian split squats, lunges and stepups might be something to add into your training. They really build up the vastus medialis and will help with knee tracking, knee stability and hip stability.  They suck, but sometimes a necessary evil!
Title: Re: Reduni's Log.
Post by: reduni on September 26, 2016, 10:06:31 PM
No it's not the patelar tendon. It happened more to the side. It actually feels better now. Maybe it just needed a bit of work to realign something.  Bulgarian split squats suck ass. I have shitty balance with those. Step ups are good though. Kind of like those.
Title: Re: Reduni's Log.
Post by: reduni on September 28, 2016, 07:45:15 PM
Starting another round of 5/3/1
deload was ok. My knee is so so. Still feels wonky but not bad overall. I'll run the same numbers as the last cycle and see how it goes. My SBD knee sleeves arrived today but I'm at work. Looking forward to trying them.


I'll call this cycle 2 week 1

OHP

65x5
70x5
80x3
85x5
95x5
105x16 (5+)vid

65x10 BBB

Pull/chin up
5x10reps


I felt pretty good today. Wanted 1 more rep for the 105 but I knew it wasn't there. I'll try for a little more next cycle.

Having problems with youtube so I'll put the vid up asap
http://www.youtube.com/watch?v=lNbKCx4qiJ0 (http://www.youtube.com/watch?v=lNbKCx4qiJ0)


For some reason it works on youtube but not the embedded video. At least not for me. Don't know why. If it's not working for others could you let me know.

Thanks
Title: Re: Reduni's Log.
Post by: ShawnJ on September 28, 2016, 10:21:05 PM
Great job on the presses! Huge reps on your plus set!
It says the vid it set to private, go in and edit it to public and should work!
Title: Re: Reduni's Log.
Post by: reduni on September 28, 2016, 10:55:10 PM
Thanks shawn. Fixed(I hope).
Title: Re: Reduni's Log.
Post by: Andrew on September 28, 2016, 11:56:00 PM
16 reps  :eek:...you are positioned well for LOTs of cycles before you will top out...
Title: Re: Reduni's Log.
Post by: reduni on September 29, 2016, 07:05:09 AM
I'm hoping so. I know I didn't start where I should have but my conditioning wasn't where it should be either. It's better now but I still want to improve. Right now thats what is limiting my deads.
Title: Re: Reduni's Log.
Post by: tobymax on September 29, 2016, 09:30:59 AM
Super work on that 105x16 OHP!  That must have felt good to keep going and going...
Title: Re: Reduni's Log.
Post by: piperdown on September 29, 2016, 10:13:01 AM
Damn fine OHP! 16 reps at 105 for you 5+ week means you've got lots and lots of cycles before you top out.
Title: Re: Reduni's Log.
Post by: sakustoms on September 29, 2016, 03:14:21 PM
Super work on that 105x16 OHP!  That must have felt good to keep going and going...

Damn fine OHP! 16 reps at 105 for you 5+ week means you've got lots and lots of cycles before you top out.

Agreed with both. that's a hell of an OHP, especially at that weight. Nice job.
Title: Re: Reduni's Log.
Post by: reduni on September 29, 2016, 05:18:09 PM
Super work on that 105x16 OHP!  That must have felt good to keep going and going...

Damn fine OHP! 16 reps at 105 for you 5+ week means you've got lots and lots of cycles before you top out.

Agreed with both. that's a hell of an OHP, especially at that weight. Nice job.

Thanks everyone. I find that reps drop quickly with every 5 lbs added on the bar.

Oh and I know this isnt workout related but here's dinner
Title: Re: Reduni's Log.
Post by: Get-n-fit on September 29, 2016, 05:37:55 PM
you're making me hungry
Title: Re: Reduni's Log.
Post by: reduni on September 30, 2016, 03:47:00 PM
Deads today. Wasn't feeling all that motivated today even though the weights go down.  Not a bad workout though.

5/3/1 cycle 2 week 1

Deads

150x5
175x5
205x3
220x5
245x5
270x20 (5+)  ;D

BBB
135x10x5

haning leg raises

10x5x5


20 reps was my goal for the 5+.  I almost didn't make it. It wasn't a strength issue but conditioning. Was so out of breath at the end and a little light headed after I released my belt. It passed quick but it's draining. Overall I'm happy with today.
Title: Re: Reduni's Log.
Post by: ShawnJ on September 30, 2016, 04:38:29 PM
Dafuq!! 20 rep deads!! Ya...think you killed that plus set...just by a few!
Fantastic job!
Title: Re: Reduni's Log.
Post by: piperdown on October 01, 2016, 08:27:03 AM
DL cardio! LOL

I don't even want to imagine how bad 20 rep DL would be. I'd be on the floor curled up in a puddle of sweat, breathing like a plugged vacuum, and crying like a little kid whose ice cream fell in the dirt.
Title: Re: Reduni's Log.
Post by: reduni on October 01, 2016, 11:14:05 AM
Dafuq!! 20 rep deads!! Ya...think you killed that plus set...just by a few!
Fantastic job!

Thanks Shawn.
DL cardio! LOL

I don't even want to imagine how bad 20 rep DL would be. I'd be on the floor curled up in a puddle of sweat, breathing like a plugged vacuum, and crying like a little kid whose ice cream fell in the dirt.

LMAO. Very descriptive Eric. No crying but wasn't far off everything else. Really feeling the traps today. Legs a little stiff too but nothing too bad. Feels like I actually worked. ::)
Title: Re: Reduni's Log.
Post by: Dave on October 01, 2016, 05:07:38 PM
Wow nice work on the cardio deads.  I can just imagine the light headed feeling after that!!
Title: Re: Reduni's Log.
Post by: sakustoms on October 01, 2016, 07:39:22 PM
DL cardio! LOL

I don't even want to imagine how bad 20 rep DL would be. I'd be on the floor curled up in a puddle of sweat, breathing like a plugged vacuum, and crying like a little kid whose ice cream fell in the dirt.

Come on Eric, tell us how you really feel. lmao

20 rep deads is insane brother. Way to kill it.
Title: Re: Reduni's Log.
Post by: reduni on October 02, 2016, 09:19:23 PM
Today is pec day brah!

5/3/1  cycle 2 week 1

BB bench

105x5
125x5
145x3
155x5
175x5
195x14 (5+)
95x10x5


BOR

145x10x5


3 sets of ab roll outs for 10 reps each

Not a bad workout today. I'm happy with my bench as I'm not flairing my elbows as bad as I used to especially on the last few reps. Not as much delt activation either.  I'm sure my form could be better but I'll keep working. I think my leg drive could be better but it never feels quite right.

Monday is squats. The knee seems to be ok. I'm looking forward to trying out my new sbd knee sleeves but I really do hate squats :nopity:  We'll see how it goes
Title: Re: Reduni's Log.
Post by: tobymax on October 03, 2016, 09:17:03 AM
Man you are killing those plus sets on all of your recent workouts!  Nice work.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 03, 2016, 02:55:12 PM
You are just beasting out those plus sets!!  You are a strong guy and have a ton of room in that program. 
Hey…I hate squat too!!! >:(
Title: Re: Reduni's Log.
Post by: piperdown on October 03, 2016, 03:28:33 PM
Echoing the others with the crazy high reps on you + sets! At this rate it'll be years on 531 before you top out  :o
Title: Re: Reduni's Log.
Post by: reduni on October 03, 2016, 06:44:06 PM
Echoing the others with the crazy high reps on you + sets! At this rate it'll be years on 531 before you top out  :o
You are just beasting out those plus sets!!  You are a strong guy and have a ton of room in that program. 
Hey…I hate squat too!!! >:(
Man you are killing those plus sets on all of your recent workouts!  Nice work.


Thanks everyone. I'm hoping cause I started a little lighter that I can progress a little farther than if I had started right at my 90%. I know that the reps will drop off but I think with the higher reps it will help me in the long run.

Oh and tomorrow is squats :(
Title: Re: Reduni's Log.
Post by: Dave on October 03, 2016, 07:44:51 PM
14 reps at 195!! Nice job,
Title: Re: Reduni's Log.
Post by: reduni on October 04, 2016, 05:49:49 PM
swuat day today!!! WOOOHOOO.




5/3/1 cycle 2 week 1

squats

105x5
120x5
140x3
150x5
165x5
185x15 (5+)
95x10x5

Nordic falls

5x5

First time using knee sleeves and I was excited to try them out. They felt pretty good. My calves are smaller than my knees  :( so they go on pretty easy. I went with tight with my measurement but I probably could have gone one more size down. Knee held out for me without any pain or disturbing twinges so that's good. I have a vid of the 15 but I have to post it later. Kind of in a rush now.

Title: Re: Reduni's Log.
Post by: ShawnJ on October 04, 2016, 09:35:56 PM
Killer 15 reps at 185! That's a tough set. Glad you like the knee sleeves,
I don't squat without mine, I even throw them on 20min in advance to get the knees toasty!
Title: Re: Reduni's Log.
Post by: Andrew on October 05, 2016, 12:38:18 AM
nice 15 rep set. Bet you got light headed and out of breath from that!
Title: Re: Reduni's Log.
Post by: piperdown on October 05, 2016, 12:20:42 PM
Great 5+ set!
At least with all these high rep + sets you're getting your cardio in  ;D
Title: Re: Reduni's Log.
Post by: reduni on October 05, 2016, 01:40:19 PM
Cardio is right. Thanks everyone.

I was going to load a vid of the set but my internet connection here sucks ass and would have taken over an hour to load so I'll do it tomorrow at work. I don't know if I mentioned that I'm running the same weights for squats as the last cycle. Don't want to push to hard on the knee till I know for sure.
Title: Re: Reduni's Log.
Post by: Get-n-fit on October 05, 2016, 02:35:53 PM
great job on the squats!!  185x15!!nice! :thumbsup:

What sleeve did you get again?  SBD?  that's what I wear and absolutely love them,  I got the correct size for me (normal fit)  and they are a bitch to pull off my calves, espeacially after my workout when my calves swell.  I usually have to have my partner pull them off.
Title: Re: Reduni's Log.
Post by: reduni on October 05, 2016, 02:37:50 PM
yes. I got sbd's. I got the tight fit and have no problem. Like I said I could have gone down one more size
Title: Re: Reduni's Log.
Post by: reduni on October 06, 2016, 08:03:40 PM
So here is the 185x15 squats.  I'd appreciate any critiques as well

http://www.youtube.com/watch?v=zVf7WsM_aT0 (http://www.youtube.com/watch?v=zVf7WsM_aT0)

Today was a good day. Felt good.

5/3/1 cycle 2 week 2

OHP

65x5
70x5
80x3
90x3
100x3
110x16 (3+)
65x10x5


Pull\chin ups
10x5

Felt good when I got to the 3+ and wanted to try for 16 again this week. Was pretty pumped when I got it. Deads are on Saturday. We'll see if I can hit 20 again(or more :o)
Title: Re: Reduni's Log.
Post by: Andrew on October 06, 2016, 10:43:27 PM
Your squats look great to me. You have excellent depth for a fairly wide stance. Youve got some good hip and hamstring mobility to hit that depth with that stance. Great job
Title: Re: Reduni's Log.
Post by: ShawnJ on October 07, 2016, 09:39:47 AM
Squats look good, your stance is very similar to Dave's actually. Great depth! But....Tool!! Love me some Tool!!
Awesome work on the OHP x 16!!!
Title: Re: Reduni's Log.
Post by: reduni on October 07, 2016, 11:15:05 AM
Thanks guys. Tool is awsome. That's my go to song for amrap squats. It just gets me pumped.
Your squats look great to me. You have excellent depth for a fairly wide stance. Youve got some good hip and hamstring mobility to hit that depth with that stance. Great job

I think I've always gone as low as possible on squats. It never felt comfortable doing half squats. I can never understand how people do half squats. Maybe with light weight but with heavy iron on your shoulders to me it is very difficult to stop and change directions. Not sure if that makes sense but that's how it feels to me. You can't see it in the vid but my butt does come around ever so slightly at the bottom of the rep. I don't think it rounds per se but straightens out. I don't think it's a problem but I am still working on it
Title: Re: Reduni's Log.
Post by: sakustoms on October 07, 2016, 12:59:12 PM
Great depth on that squat. One thing though. I may be seeing it wrong but it appears that you are tilting your head down forward when you descend and this may be causing your back to round. I can't really tell and it just may be me. Any particular reason for the high rep squats?

Title: Re: Reduni's Log.
Post by: reduni on October 09, 2016, 09:06:52 AM
Great depth on that squat. One thing though. I may be seeing it wrong but it appears that you are tilting your head down forward when you descend and this may be causing your back to round. I can't really tell and it just may be me. Any particular reason for the high rep squats?



You're right. I do look down slightly. I didn't realize it looked like that much until I seen the vid. Everything is quite tight and my back isn't rounding. It's just my head moving a little. Looks worse in the vid and with a hat exaggerates the appearance.  The high reps, is that the 15? or the 5x10 after? 15 is just what I could do. I'm lighter than my 90% for sure and I'm running the same weight as my last cycle cause of a possible knee problem but the 10's after that are just what the program says.

Thanks for the critiques everyone

Yesterday was deads. Felt ok and it went ok. Not quite enough gas in the tank.

5/3/1 cycle 2 week 2

Deads

150x5
175x5
205x3
230x3
260x3
285x15 (3+)
135x10x5


Hanging leg raises

10x5

 I swear the hanging leg raises are harder on my shoulders than on my abs. The first rep is always a little messed up.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 10, 2016, 12:00:59 AM
Only 15 at 285....ya sandbagger!!
Lol great job, cardio deads at a nice weight!
Title: Re: Reduni's Log.
Post by: reduni on October 10, 2016, 12:16:20 PM
yeah, sandbagging :P. I definitly wanted more, just wasn't there. Next time though.
Title: Re: Reduni's Log.
Post by: reduni on October 10, 2016, 06:16:35 PM
Good day today. Felt good and happy with the results. Must have been the turkey🍗

5/3/1 cycle 2 week 2

Bb bench press

105x5
125x5
145x3
165x3
185x3
205x13 (3+)
95x10x5


BOR

145x10x5

Done

Squats on Wednesday
Title: Re: Reduni's Log.
Post by: ShawnJ on October 10, 2016, 07:29:09 PM
Strong benching! Happy Thanksgiving, turkey gainz for the win!
Solid work on the rows!
Title: Re: Reduni's Log.
Post by: sakustoms on October 11, 2016, 02:48:25 PM
Great depth on that squat. One thing though. I may be seeing it wrong but it appears that you are tilting your head down forward when you descend and this may be causing your back to round. I can't really tell and it just may be me. Any particular reason for the high rep squats?



You're right. I do look down slightly. I didn't realize it looked like that much until I seen the vid. Everything is quite tight and my back isn't rounding. It's just my head moving a little. Looks worse in the vid and with a hat exaggerates the appearance.  The high reps, is that the 15? or the 5x10 after? 15 is just what I could do. I'm lighter than my 90% for sure and I'm running the same weight as my last cycle cause of a possible knee problem but the 10's after that are just what the program says.

Thanks for the critiques everyone

Yesterday was deads. Felt ok and it went ok. Not quite enough gas in the tank.

5/3/1 cycle 2 week 2

Deads

150x5
175x5
205x3
230x3
260x3
285x15 (3+)
135x10x5


Hanging leg raises

10x5

 I swear the hanging leg raises are harder on my shoulders than on my abs. The first rep is always a little messed up.

Ok, I wasn't sure about your back and the hat made it harder to tell with your head. I was just curious about the 15 reps. Don't know if your program calls for that.
Title: Re: Reduni's Log.
Post by: reduni on October 12, 2016, 07:49:05 PM
Programme doesn't "call" for 15 but amrap on the last heavy set. It's supposed to be 5+ as well, not 3.

Squats today. Felt pretty good. Knee is really holding out so I think I'm in the clear.

5/3/1 cycle 2 week 2

Squats

105x5
120x5
140x3
160x3
175x3
195x13 (3+)
95x10x5

RDLs

135x10x5

Switched out to rdls from a small platform for a bit more range of motion a la flex.

Thats it thats all.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 12, 2016, 08:05:18 PM
Killer squats and RDL's!  195 x 13 is some solid strength!
Title: Re: Reduni's Log.
Post by: piperdown on October 12, 2016, 08:50:13 PM
Good solid squatting session and nothing like some RDL's to really hit the hammies!
Title: Re: Reduni's Log.
Post by: Dave on October 14, 2016, 06:13:51 PM
Killing it on those plus sets!
Title: Re: Reduni's Log.
Post by: reduni on October 14, 2016, 10:05:20 PM
Thanks everyone. Everything is clicking lately. Had a good day today. Had to change OHP to seated cause of low clearance in my gym at home.

5/3/1 cycle 2 week 3

Seated OHP

65x5
70x5
80x3
95x5
105x3
115x17 (1+)
65x10x5

Chin/pull ups

5x10


Good day all told. It was a later session than normal. Spent most of the day in Toronto.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 15, 2016, 02:33:59 PM
Solid session, I have to OHP seated as well, my only basement gym drawback. It's not so bad though.
Awesome pressing and chins!
Title: Re: Reduni's Log.
Post by: Andrew on October 15, 2016, 11:04:17 PM
Good job, nice straightforward OHP session. Lots of volume in there
Title: Re: Reduni's Log.
Post by: Trev71 on October 16, 2016, 12:33:15 PM
Thanks everyone. Everything is clicking lately. Had a good day today. Had to change OHP to seated cause of low clearance in my gym at home.

5/3/1 cycle 2 week 3

Seated OHP

65x5
70x5
80x3
95x5
105x3
115x17 (1+)
65x10x5

Chin/pull ups

5x10



Can I play critique here? lol.

So, if you are pulling 17 reps on your 'heavy' set, those other sets you are doing... 105 x3.. 95 x5.. 

What's the point? They are not 'warming you up' or otherwise getting you ready for a very light to you, heavy set.

I mean, the program is a good one, but it really seems you are programmed way too lightly.

You are not programmed at 90% of 1rm.

We all have our reasonings, so understand I am just curious (didn't read prior pages for detail if it is there) more than anything. Especially given you could be pushing 10-20lbs on that over head press and still pull 10 reps on that 1+.

I'll check earlier posts later today, but this was something I meant to question a couple times prior. And, I didn't as I didn't want it to come across ...  wrong.



Title: Re: Reduni's Log.
Post by: reduni on October 16, 2016, 06:00:06 PM
No worries trev. I am definetly lighter than 90%. I feel I progess better if I go slow and start lighter. I'm not preping for a contest so there is no deadline.I did stronglifts 5x5 and found it progressed too fast for me on certain lifts. Sounds wierd but I guess thats how I am. I know once I get a little more weight on the bar the reps will drop rapidly. I'm hoping that by progressing slow I can push through previouse plateaus. I also spent a week in the hospital with rhabdomyolisis a few years ago so I have to be a little careful. I respect everyones opinions and advice on this forum. I've been following for a while and this group is very supportive and quick with help ar pointers no matter what level or type of lifting anyone is at. Might be a small group but a good one.

Hope that explains a little better.

And now for the lifting part.

Deads today.

5/3/1cycle 2 week 3

Deads

150x5
175x5
205x3
245x5
270x5
300x15(1+)
135x10x5

Hanging leg raises
10x5

Good day today. Didn't feel so light headed today after 300#. Leg raises went well too. Last couple are usually a bit of a struggle.

Just a quick question. Is mixed grip or DOH better for deads. Or is it just personal preference?
Title: Re: Reduni's Log.
Post by: ShawnJ on October 16, 2016, 06:12:21 PM
300 x 15 is some good work! Would think you had a 400 pull in you right now.
DOH vs Mixed grip: its not really a preference thing, more like a necessity thing.
I will pull DOH for as heavy as I can hang onto the bar. After that I have no choice but to switch to mixed grip as it eliminates my grip failing before my major movers.
Pull DOH for as long as you can hold the bar, once grip gives out you can move to mixed grip (or hook grip, straps, chalk etc.)
Title: Re: Reduni's Log.
Post by: reduni on October 16, 2016, 06:16:45 PM
Thanks. Still pulling DOH with chalk right now. I probably could pull 400 but my form would be pretty suspect right now. I'm fine at the weight right now( I think) but always conscious of it and how quickly bad things happen.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 16, 2016, 06:24:37 PM
Sounds like your grip is holding up really well. Stick to it for as long as you can.
Title: Re: Reduni's Log.
Post by: Trev71 on October 17, 2016, 04:07:41 PM
Hope that explains a little better.

And now for the lifting part.

Deads today.

Just a quick question. Is mixed grip or DOH better for deads. Or is it just personal preference?

Cool, again, more curious than anything. Everyone has their reasons and my experience with 5/3/1 is what I based my questioning on.

DOH what you can, use this to help build grip strength. When/If you find DOH will hinder you in deads (or shrugs or whatever..) switch to mixed and/or grips/straps.

You may find your lighter deadlift sets end up being grip focused, that is fine as you are still warming up with deads while pushing grip strength.

Grip strength will build rapidly.

Example, my last deadlift session was 5 singles, heavier day for me.  3 of them DOH, the last 2 mixed...  trust me it took quite some time to be able to DOH these, but the point being is that I did not let it negatively impact my deadlift session.

My 2 cents.. it's free :)

Enjoy and nice work.
Title: Re: Reduni's Log.
Post by: reduni on October 17, 2016, 10:01:06 PM
No workout today

Went for a deep tissue massage. Mostly upper back, traps and si. Feel like I've been put through the ringer. Traps and upper back feel like some serious doms going on. I really should go more often. See how I feel tomorrow.
Title: Re: Reduni's Log.
Post by: sakustoms on October 18, 2016, 07:20:33 AM
300x15 is a lot of heavy deads. Nice pulling.
Title: Re: Reduni's Log.
Post by: Bando on October 18, 2016, 09:16:46 AM

Went for a deep tissue massage. Mostly upper back, traps and si.

Jealous! I gotta be happy with a few minutes on the foam roller post workout.
Title: Re: Reduni's Log.
Post by: tobymax on October 18, 2016, 09:47:11 AM
Holy cow, 300x15 DL!   I start to get sloppy form after 5 reps and that's when I mess up my lower back.  Good on you if you can keep good form for 15!

Deep tissue massage in the upper back -- so painful, but so good.
Title: Re: Reduni's Log.
Post by: sakustoms on October 19, 2016, 02:37:53 PM

Went for a deep tissue massage. Mostly upper back, traps and si.

Jealous! I gotta be happy with a few minutes on the foam roller post workout.

Every morning, first thing when I get out of bed. This thing is a back saver. Would really love a good massage though.
Title: Re: Reduni's Log.
Post by: reduni on October 20, 2016, 09:54:50 AM
Been busy the last few days but still got in yesterday for chest.

5/3/1 cycle 2 week 3

Bench
105x5
125x5
145x3
175x5
195x3
215x10(1+)
95x10x5

BOR

145x10x5

1 set of ab rollouts

215 felt heavy today. Wanted a little more but wasnt happening.  Abs were the same. Just not there. Squats today so should be fun.
Title: Re: Reduni's Log.
Post by: piperdown on October 20, 2016, 02:00:20 PM
Feeling heavy or not you got a solid bench session in.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 20, 2016, 02:21:51 PM
215x10 is an impressive set! It is pretty heavy so no surprise it felt that way lol. Beauty work, good luck on the squats!
Title: Re: Reduni's Log.
Post by: Get-n-fit on October 20, 2016, 02:34:58 PM
for 215 to feel heavy and still poop out 15 reps, you did dam good!
Title: Re: Reduni's Log.
Post by: reduni on October 20, 2016, 04:25:29 PM
Thanks everyone.
Had a good session today. Wasn't sure how it would go cause this is the same weight I tweaked my knee at last time.
 So a little nervous.

5/3/1 cycle 2 week 3

Squat

105x5
125x5
140x3
165x5
185x3
205x12 (1+) last rep paused 😎

RDL from a deficit
145x10x5

I'm pretty happy with how things went especially the paused rep. Wasn't planning it until I was in the hole but it happened and the bar was racked in its proper spot. Woohoo
Title: Re: Reduni's Log.
Post by: ShawnJ on October 20, 2016, 08:40:32 PM
Nice squats and nothing like hitting a paused rep the last one...just cause you're awesome! Hard work on the RDL's, that should light up the hammies!
Title: Re: Reduni's Log.
Post by: reduni on October 21, 2016, 06:20:29 PM
Wow. 3 days in a row. Had to shuffle sessions around for work. Not bad though.

5/3/1 cycle 3 week 1

OHP

70x5
75x5
85x3
90x5
100x5
110x17(5+)
70x10x5

Chin/pull ups

10x5

Good day overall.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 22, 2016, 08:45:44 AM
110x17! Monster reps on those presses!
Title: Re: Reduni's Log.
Post by: reduni on October 22, 2016, 10:03:03 AM
110x17! Monster reps on those presses!
Thanks Shawn. Forgot to mention that it was seated presses again cause it was in my basement gym.
Title: Re: Reduni's Log.
Post by: reduni on October 26, 2016, 10:44:40 PM
Been lagging on logging my workouts here. Haven't missed any though so all is good.

Monday
5/3/1 cycle 3 week 1

Deads

160x5
185x5
215x3
230x5
255x5
280x16(5+)
145x10x5
Got a vid of the deads. Just have to upload it.

Hanging leg raises
10x5


Wednesday

5/3/1 cycle 3 week1

Bench

110x5
130x5
150x3
160x5
180x5
200x13(5+)
100x10x5

BOR

150x10x5


Nothing fancy but got er done. Squats on friday.


Title: Re: Reduni's Log.
Post by: piperdown on October 27, 2016, 07:26:43 AM
Solid work!
You've got to be huffing and puffing on those + sets  ;D
Title: Re: Reduni's Log.
Post by: ShawnJ on October 27, 2016, 11:21:42 AM
Great job on the deads and bench! Looks like you just keep getting stronger as the program progresses.
Title: Re: Reduni's Log.
Post by: tobymax on October 27, 2016, 11:30:43 PM
Solid work!
You've got to be huffing and puffing on those + sets  ;D

No kidding, those + sets always make me to a double-take at the rep counts.  280x16 deadlifts -- man, my lower back hurts just thinking about that.  My form gets sloppy after 5 reps, even with 135lb.
Title: Re: Reduni's Log.
Post by: reduni on October 28, 2016, 12:22:50 PM
Solid work!
You've got to be huffing and puffing on those + sets  ;D
Huffing and puffing on deads and squats for sure. I always look back at what I did at the same weight in the previous cycle and try to match it or beat it. The progression is slow enough that I usually try to match previous sets. Sometimes happens. Sometimes doesn't. I know my deads and squats have gotten better but I think thats mostly conditioning.
Title: Re: Reduni's Log.
Post by: Andrew on October 28, 2016, 09:57:21 PM
high rep stuff in here on your + sets. 200x13 caught my eye, impressive! Do you ever consider throwing some lower rep joker set in, to get into the 3-5 rep range?
Title: Re: Reduni's Log.
Post by: reduni on October 29, 2016, 01:31:18 PM
Actually haven't even thought of joker sets. Forgot about them. I read both 5/3/1 books but have been doing the basic workout to see how I handle it. Might throw in a few on bench and ohp. I think I'm too gassed for deads and squat but we'll see.

Squats yesterday. Had a pretty good session. Felt good. Knee still holding out. I'm really diggin' my sbd's.

5/3/1 cycle 3 week 1

Squats
115x5
135x5
150x3
160x5
175x5
195x15(5+)
105x10x5

RDL's from a deficit

155x10x5


I'll be adding10 lbs to rdl every session and till form breaks
Title: Re: Reduni's Log.
Post by: ShawnJ on October 29, 2016, 03:58:47 PM
Crazy squat volume and nice work on the RDL's. Sounds like the SBD's are sweet!
Title: Re: Reduni's Log.
Post by: reduni on October 30, 2016, 05:29:19 PM
Crazy squat volume and nice work on the RDL's. Sounds like the SBD's are sweet!

Thanks. I really like my knee sleeves. Keeps everything toasty. I never really bought into that before. Kind of skeptical but it works.

OHP today. Back at work again so I can do it standing. I keep my feet together as in a proper military press I guess. I can really squeeze my glutes to protect my back. Feet shoulder width just doesn't feel as tight once heavier weight is applied. I find it interesting how each person likes different things for the same excersize. Good workout today. Added some joker sets.

5/3/1 cycle 3 week 2

OHP
70x5
75x5
85x3
95x3
105x3
115x15(3+)
135x5 joker
155x1 joker
155x1 joker
70x10x5

pull/chin ups
10x5

good day overall.

done
Title: Re: Reduni's Log.
Post by: ShawnJ on October 31, 2016, 10:01:41 PM
Excellent pressing! 15 reps on the plus set! Awesome to see some heavy joker sets, 135x5 and 155 is some serious weight and should force some more growth!
Title: Re: Reduni's Log.
Post by: piperdown on November 01, 2016, 07:36:50 AM
Nice joker sets! That's a boatload of OHP!

It's also some serious squat volume from the other day  :thumbsup:
Title: Re: Reduni's Log.
Post by: reduni on November 01, 2016, 06:24:11 PM
Happy fucking birthday to me!!!!!!!!! New PR in deads for me. To hell with getting older.

5/3/1 cycle 3 week 2

Deads

160x5
185x5
215x3
240x3
270x3
295x16(3+)
345x5 DOH joker vid
365x3 DOH joker vid
400x1 DOH joker PR vid
145x10x5

hanging leg raises

10x5

Awsome day. Super pumped after that. Previous pr was 365x5 mixed grip. Didn't want to leave the gym. A critique of form would be appreciated too. Hope everyone lifted some heavy shit today.


http://www.youtube.com/watch?v=F7W_EyUlNiQ (http://www.youtube.com/watch?v=F7W_EyUlNiQ)


http://www.youtube.com/watch?v=Y2l-Ddd6Vws (http://www.youtube.com/watch?v=Y2l-Ddd6Vws)


http://www.youtube.com/watch?v=Rvwis-izz6I (http://www.youtube.com/watch?v=Rvwis-izz6I)
Title: Re: Reduni's Log.
Post by: Andrew on November 01, 2016, 08:59:25 PM
Happy B-day man! Nice looking deads, strong grip to get 400 with a DOH. Your form looks good, good job engaging your lats. Bar speed is nice and fast, you have much more in the tank than 400...

Nice to see some joker sets creeping in on your 5/3/1
Title: Re: Reduni's Log.
Post by: sakustoms on November 02, 2016, 08:58:31 AM
Happy Birthday and congrats on the PR  8)
Title: Re: Reduni's Log.
Post by: piperdown on November 02, 2016, 09:36:56 AM
Happy Birthday!
Nice present to yourself getting a PR on deads!!

I agree with Andrew, you had great speed and that didn't seem too difficult at all..meaning you've got way more in you than 400  :thumbsup:
Title: Re: Reduni's Log.
Post by: ShawnJ on November 02, 2016, 09:54:10 AM
Happy faaking Bday!! Congrats on the new PR (which looked far to easy I may add!)
Form looked good, maybe you could slow down the setup just a tad to get a bit more tightness before you pull, but they are ok. What I mean is just an extra second to squeeze that bar and pull out the slack just a tad more.
Awesome day and great to see you testing yourself a bit with the Jokers. It's going to be a long haul trying to gain strength hitting reps in the teens without pushing the low rep ranged so the jokers are a great addition!
Title: Re: Reduni's Log.
Post by: reduni on November 03, 2016, 07:42:55 PM
Thanks everyone. I was super pumped to get 400. That is a 35# jump from my previous pr. I definetly feel like there's more  there. Next time.

Today is pec day. Set another Pr on bench. No vids this time though so you'll have to take my word for it haha ::)

5/3/1 cycle 3 week 2

Bench
110x5
130x5
150x3
170x3
190x3
210x12 (3+)
225x5 joker
235x3 joker
255x2 joker rep PR
265x1 joker PR
100x10x5

BOR

150x10x5

done
Title: Re: Reduni's Log.
Post by: piperdown on November 03, 2016, 09:31:20 PM
Damn fine job on bench today!
To keep climbing in weight and nailing a couple prs....priceless!

Seriously, repping out 12 at 210 then getting those reps at higher numbers puts you in a good place   :)
Title: Re: Reduni's Log.
Post by: ShawnJ on November 03, 2016, 09:40:55 PM
Sweet benching! PR's allover this place. You must have much more there as well as that AMRAP of 210 with zap the tank!
Awesome to see the jokers in there pushing the envelope!
Title: Re: Reduni's Log.
Post by: reduni on November 05, 2016, 07:30:59 PM
Sweet benching! PR's allover this place. You must have much more there as well as that AMRAP of 210 with zap the tank!
Awesome to see the jokers in there pushing the envelope!
Thanks Shawn. You're right about emptying the tank. I think there is more there if I was fresh. Same with everything else. To be fair it's been quite a while since I set most of these PR's. Also I wasn't using wraps, belts,sleeves etc and that helps a little. Put up another PR today on Squats.
Damn fine job on bench today!
To keep climbing in weight and nailing a couple prs....priceless!

Seriously, repping out 12 at 210 then getting those reps at higher numbers puts you in a good place   :)
Thanks Eric. I feel good right now. Pr's definetly help the confidence.

5/3/1 cycle 3 week 2

Squat

115x5
130x5
150x3
170x3
185x3
205x14 (3+)
225x5 joker
245x4 joker
265x2 joker PR
105x10x5

RDL'S from defecit
160x10x5

Man I was gassed after that. The 105's were actually pretty taxing. Low back was tightening up after that. I didn't want to do the RDL's but pumped them out anyways. Been an hour or so and the back is feeling fine now so all is good. I'm looking to get a back hyper bench if I can find one cheap. I want to incorporate that in.

Another good day. I think I'll do Joker sets every other week and see where that takes me.
Title: Re: Reduni's Log.
Post by: ShawnJ on November 05, 2016, 09:46:05 PM
Fantastic squat PR! Damn that ended up being a shitpile of squat volume, RDL's would have definitely been a tough decision lol.
Like the plan of alternate week Jokers, should give you a good mix of stimulation and keep the CNS ready for heavier weights.
Title: Re: Reduni's Log.
Post by: sakustoms on November 07, 2016, 02:04:40 PM
Damn, killing it in the gym. Nice  8)
Title: Re: Reduni's Log.
Post by: Bando on November 07, 2016, 02:59:49 PM
Low back was tightening up after that. I didn't want to do the RDL's but pumped them out anyways. Been an hour or so and the back is feeling fine now so all is good.

I'm betting the squats compressed your spine and RDL's stretched it back out, good move keeping them in IMO.
Title: Re: Reduni's Log.
Post by: Dave on November 07, 2016, 06:26:17 PM
Happy fucking birthday to me!!!!!!!!! New PR in deads for me. To hell with getting older.

[url]http://www.youtube.com/watch?v=Rvwis-izz6I[/url] ([url]http://www.youtube.com/watch?v=Rvwis-izz6I[/url])



Happy belated.  Love the reaction after that rep.  Awesome job man!!
Title: Re: Reduni's Log.
Post by: reduni on November 07, 2016, 09:07:13 PM
Low back was tightening up after that. I didn't want to do the RDL's but pumped them out anyways. Been an hour or so and the back is feeling fine now so all is good.


I'm betting the squats compressed your spine and RDL's stretched it back out, good move keeping them in IMO.


Wasn't going to skip them. Just didn't want to do them ::)

Happy fucking birthday to me!!!!!!!!! New PR in deads for me. To hell with getting older.

[url]http://www.youtube.com/watch?v=Rvwis-izz6I[/url] ([url]http://www.youtube.com/watch?v=Rvwis-izz6I[/url])



Happy belated.  Love the reaction after that rep.  Awesome job man!!


Yeah. I was pretty pumped after that. By far the most I've moved in type of lift. I don't count machines cause it's a whole different ball game there..

Damn, killing it in the gym. Nice  8)

Thanks. Hope it keeps going that way and I can stay away from injuries.

Fantastic squat PR! Damn that ended up being a shitpile of squat volume, RDL's would have definitely been a tough decision lol.
Like the plan of alternate week Jokers, should give you a good mix of stimulation and keep the CNS ready for heavier weights.

Thanks. I think every other week will keep me from burning out but still get me some of dem gainz.


Vanilla day today. Felt good but messed up my math on my BBB sets of OHP. Program says 70# but I put on 80.  After the 3rd set recounted. I was wondering why it seemed heavier than usual. Still got all the required reps but the last few were a little slower. No biggie. Guess I can leave it there now lol. Was back in my home gym today so OHP was seated.

5/3/1 cycle 3 week 3

OHP

70x5
75x5
85x3
100x5
110x3
120x15 (1+)
80x10x5

Pull/chin ups

10x5 BW

In and out.
Title: Re: Reduni's Log.
Post by: ShawnJ on November 07, 2016, 09:51:18 PM
Sweet pressing and pull-ups! Strong work on all those reps!
Title: Re: Reduni's Log.
Post by: reduni on November 10, 2016, 12:06:08 PM
Pretty unmotivating day in the gym yesterday. Later evening Dead session and crappy nutrition today. It shows. I was outside most of the day and skipped lunch. BAD idea. Serious lack of energy. I'm still ahead of the curve but a little dissapointed with the results. Oh well.

5/3/1 cycle 3 week 3

Deads

160x5
185x5
215x3
255x5
280x3
310x10 (1+)   :'(
145x10x5

Hanging leg raises
10x5 BW

Just disappointed in the 1+ set. I wanted more but energy wasn't there and I could feel my form cracking so I stopped. Next time.
Title: Re: Reduni's Log.
Post by: piperdown on November 10, 2016, 02:33:46 PM
Everybody has days like those. You got in and did what you could and that's the main point...consistency FTW!

No way, no how, at this stage in my lifting could I do 310x10 on DL. Maybe in a year.......
Title: Re: Reduni's Log.
Post by: Andrew on November 10, 2016, 04:02:24 PM
damn, thats still a shit pile of deadlift reps you did. good job for an off day
Title: Re: Reduni's Log.
Post by: ShawnJ on November 11, 2016, 09:31:34 AM
310x10 is pretty damn sweet, impressive strength for feeling junky!
Title: Re: Reduni's Log.
Post by: reduni on November 11, 2016, 01:31:49 PM
Thanks everyone. I'm not too disappointed but not where I wanted to be. Just wasn't what my goal was. Feeling much more energetic today and the lifts show.

5/3/1 cycle 3 week 3

Bench

110x5
130x5
150x3
180x5 paused
200x3 paused
220x10 (1+)
115x10x5

BOR

150x10x5

Did paused reps working up to my heavy 1+. Went well with no problems. Tried for an 11th rep at 220# and had it maybe 1 1/2 " below lockout. Just couldnt finish the rep. Had to do the limbo.  Lots of TUT though :S.
Title: Re: Reduni's Log.
Post by: piperdown on November 11, 2016, 02:00:21 PM
Good, solid benching day  8)

Those pauses help, IMO, to build strength. Once I incorporated them in on all my sets up to the last it made a huge difference in powering off the chest and staying tight.
Title: Re: Reduni's Log.
Post by: Dave on November 11, 2016, 02:42:26 PM
Nice job getting 10 on your 1+ day!
Title: Re: Reduni's Log.
Post by: Andrew on November 11, 2016, 05:11:57 PM
10 reps at 220, nice work!
Title: Re: Reduni's Log.
Post by: ShawnJ on November 11, 2016, 08:55:41 PM
220x10...vaaary noice!
Title: Re: Reduni's Log.
Post by: reduni on November 13, 2016, 10:10:46 AM
Reasonable day today. Had my son lifting with me. He's 12 and likes coming in the gym but gets distracted. I think it put me out of rhythm though cause nothing felt quite right. Also forgot to put on my knee sleeves and didn't realize it till into my BBB sets. Oh well.

5/3/1 Cycle 3 week 3

Squats

115x5
130x5
150x3
175x5
195x3
215x10 (1+)
105x10x5

RDL's from deficict

165x10x5

nothing awe inspiring but got it done. End of another cycle. Up the numbers and go at it again. 
Title: Re: Reduni's Log.
Post by: ShawnJ on November 13, 2016, 05:29:09 PM
Impressive volume session with the plus set and BBB sets!  Beauty work on the RDL's!
Title: Re: Reduni's Log.
Post by: reduni on November 15, 2016, 07:03:09 PM
Thanks Shawn

Start of a new cycle today. Went well. Joker sets this week so I'll see how that works in.

5/3/1 cycle 4 week 1

OHP

75x5
80x5
90x3
95x5
105x5
115x16 (5+)
135x3 joker
155x1 joker
160x0 This wasn't moving. would have been a pr
75x10x5

Chin/pull ups BW 10x5

Title: Re: Reduni's Log.
Post by: Dave on November 15, 2016, 07:07:54 PM
Nice work on that + set.  Cut that in half and I bet that pr would've gone.  OHP has always felt like that for me though.  When it's done it's just done.
Title: Re: Reduni's Log.
Post by: ShawnJ on November 15, 2016, 07:11:42 PM
Strong pressing! Especially after a 16 rep AMRAP!. Great job on the pull-ups!
Title: Re: Reduni's Log.
Post by: piperdown on November 15, 2016, 08:16:54 PM
Nice work on that + set.  Cut that in half and I bet that pr would've gone.  OHP has always felt like that for me though.  When it's done it's just done.

I'm thinking the same thing. That 16 rep set probably burned any chance of the pr at 160.
Still, nice strong day!

I've got 165 coming up next week on OHP. If I can get 2 reps....pr city  :)
Title: Re: Reduni's Log.
Post by: reduni on November 17, 2016, 01:38:01 PM
Nice work on that + set.  Cut that in half and I bet that pr would've gone.  OHP has always felt like that for me though.  When it's done it's just done.

I'm thinking the same thing. That 16 rep set probably burned any chance of the pr at 160.
Still, nice strong day!

I've got 165 coming up next week on OHP. If I can get 2 reps....pr city  :)

I just cant seem to get past that 155. It's like it's glued to my shoulders although I agree that if I was fresh it might make a difference.

Officially part of the 4PPS club in deads. Much better day today than the last session. Set another PR and still DOH. Thanks to all for the inspiration in my log and following all the other iron mongers here in IS land

5/3/1 cycle 4 week 1

Deads

170x5
195x5
225x3
240x5
265x5
295x15 (5+)
345x5 joker
365x3 joker
415x1 joker PR ;D
155x10x5

hanging leg raises
BWx10x5

Still clicking along nicely.

Title: Re: Reduni's Log.
Post by: Andrew on November 17, 2016, 02:34:30 PM
Hell yeah, Love Deadlift PR's..nice job
Title: Re: Reduni's Log.
Post by: Dave on November 17, 2016, 03:52:56 PM
Damn man 415 DOH is some serious grip strength.  Awesome work.
Title: Re: Reduni's Log.
Post by: ShawnJ on November 17, 2016, 04:17:58 PM
415 is nice...but 415 DOH is completely badass!! Congrats on a huge milestone and awesome PR!
Title: Re: Reduni's Log.
Post by: piperdown on November 17, 2016, 05:28:44 PM
Man, that's awesome nailing a DL PR!!
Keep on plugging away and you'll be hitting new milestones each cycle  :)
Title: Re: Reduni's Log.
Post by: reduni on November 19, 2016, 06:31:05 PM
Man, that's awesome nailing a DL PR!!
Keep on plugging away and you'll be hitting new milestones each cycle  :)
That's what I'm hoping to do. Always trying to improve.
415 is nice...but 415 DOH is completely badass!! Congrats on a huge milestone and awesome PR!
Damn man 415 DOH is some serious grip strength.  Awesome work.

Trying to keep it DOH for as long as possible. It feels like there's still more there in grip. I know there's more there in general. One week at a time.

Had a good day today with another PR in bench today. Got pretty pumped when I thought I did 265 x 3 but I recounted and it was 245. Still happy.

5/3/1 cycle 4 week 1

Bench
115x5
135x5
155x3
165x5 paused
185x5 paused
205x14 (5+)
225x4 joker
245x3 joker
270x1 joker PR :D
115x10x5

BOR
155x10x5

2 sets of 10 ab roll outs

Good session in general. Squats on monday

Title: Re: Reduni's Log.
Post by: Dave on November 19, 2016, 06:37:44 PM
Niiiiice :)
Title: Re: Reduni's Log.
Post by: ShawnJ on November 19, 2016, 07:13:36 PM
Wow great bench PR's! Think you a much much stronger guy than you think! Awesome work!
Title: Re: Reduni's Log.
Post by: reduni on November 21, 2016, 05:58:00 PM
Niiiiice :)
Wow great bench PR's! Think you a much much stronger guy than you think! Awesome work!

Thanks. I'll say it again. The last time I tried for PR's was a few years ago and though I wasn't 100% consistent with any one program I was still in the gym. No gear then either.
Another great day today in squats. Tried and made another PR in the joker sets. Hopefully I'll have a 300 in me soon. That is a goal of mine for sure.

5/3/1 cycle 4 week 1

Squats

125x5
140x5
160x3
170x5
185x5
205x14 (5+)
225x5 joker
250x3 joker
275x1 joker PR vid

RDL's from defecit

170x10x5



http://www.youtube.com/watch?v=JKXcJURzEjc (http://www.youtube.com/watch?v=JKXcJURzEjc)


Like Eric(piperdown) I'm happy with how things are going.
Title: Re: Reduni's Log.
Post by: ShawnJ on November 21, 2016, 06:24:35 PM
I'm the man and you're the man and he's the man as well...
Hellz ya! Strong looking 275!! Looked light and went through the roof!
Title: Re: Reduni's Log.
Post by: Bando on November 21, 2016, 07:53:47 PM

[url]http://www.youtube.com/watch?v=JKXcJURzEjc[/url] ([url]http://www.youtube.com/watch?v=JKXcJURzEjc[/url])



Congrats on the PR!

I don't squat as well as some of the guys here but I couldn't help but notice something. When you set up to unrack you're digging in and maybe subconsciously planting your feet in the strongest position for you. When you actually do the rep you're 3-4 inches wider, is that something you're trying to do?

Title: Re: Reduni's Log.
Post by: piperdown on November 21, 2016, 08:06:52 PM
Solid squat!
I think you could have gotten another rep or 2 on that  ;)
Title: Re: Reduni's Log.
Post by: reduni on November 21, 2016, 09:57:06 PM

[url]http://www.youtube.com/watch?v=JKXcJURzEjc[/url] ([url]http://www.youtube.com/watch?v=JKXcJURzEjc[/url])



Congrats on the PR!

I don't squat as well as some of the guys here but I couldn't help but notice something. When you set up to unrack you're digging in and maybe subconsciously planting your feet in the strongest position for you. When you actually do the rep you're 3-4 inches wider, is that something you're trying to do?

The hooks on my rack are home made and fixed so if I take a wide stance its harder to clear the hooks. Also if I had a wide stance I'd probably bring my feet in to walk out anyways. Good eye. I've never really thought about it. I don't think I could squat comfortably with a narrow stance. Or an extremely wide stance either.

I actually thought about doing another rep. Not sure why I didn't at least try. Think I lost focus after 1. Kind of suprised it came up that easy.
Title: Re: Reduni's Log.
Post by: reduni on November 21, 2016, 09:59:57 PM
I'm the man and you're the man and he's the man as well...
Hellz ya! Strong looking 275!! Looked light and went through the roof!
Thanks Shawn. Felt good. If you look back at most of my vids you'll notice it's generally the same song playing. Especially for heavy or pr lifts. Just really pumps me up.
Title: Re: Reduni's Log.
Post by: Bando on November 21, 2016, 10:04:15 PM

I actually thought about doing another rep. Not sure why I didn't at least try. Think I lost focus after 1. Kind of suprised it came up that easy.

I think we limit ourselves when we tell ourselves "just XX reps"

I know I did today, maybe it's just "let's unrack this and see where we go from there."
Title: Re: Reduni's Log.
Post by: Andrew on November 21, 2016, 10:21:44 PM
Nice squats, i'm jelly of your flexibility. You get nice and deep for such a wide stance. Thats going to be a powerful position for some heavy ass squats as you work your way up
Title: Re: Reduni's Log.
Post by: reduni on November 23, 2016, 08:28:13 PM
Nice squats, i'm jelly of your flexibility. You get nice and deep for such a wide stance. Thats going to be a powerful position for some heavy ass squats as you work your way up
Thanks Andrew. I'm certainly hoping to get into the 300's at some point. I think I'll be able to get there on 5/3/1.

No joker's this week. Felt pretty good today. Session was productive and Iron was moved. Took inspiration from Eric(sakustrom) and added a little weight to my pull ups.

5/3/1 cycle 4 week 2

OHP
75x5
80x5
90x3
100x3
110x3
120x15
75x10x5

Pull/Chin ups
25#x10 wide grip
25#x10 neutral grip
bwx10x3 alternate

first 2 sets were not too bad but I couldn't do all 5 sets weighted. Eric you are a beast!
Deads on Friday.

Title: Re: Reduni's Log.
Post by: piperdown on November 23, 2016, 08:43:09 PM
That's a shitton of OHP at 120 for 15.   :thumbsup:
I'm better than average on OHP but I don't think I could get 15 at that weight, plus I'd probably collapse after that many reps and couldn't move my arms  :o
Title: Re: Reduni's Log.
Post by: ShawnJ on November 23, 2016, 09:36:46 PM
Monster pressing at 120 and excellent work on the weighted chins!
Title: Re: Reduni's Log.
Post by: reduni on November 26, 2016, 11:26:32 AM
That's a shitton of OHP at 120 for 15.   :thumbsup:
I'm better than average on OHP but I don't think I could get 15 at that weight, plus I'd probably collapse after that many reps and couldn't move my arms  :o
Thanks Eric. It's actually not that bad. Feel pretty good up to maybe the last 2-3 reps then it just stops. I may be able to wiggle up another rep but with terrible form.

Monster pressing at 120 and excellent work on the weighted chins!

Thanks Shawn. Weighted chins were an eye opener for sure.

Had a reasonable day yesterday. Nothing earth shattering. Just a solid day in the gym.

5/3/1 cycle 4 week 2

Deads

170x5
195x5
225x3
250x3
280x3
305x14 (3+)
155x10x5

Hanging leg raises

10x5

Felt good. Ended up in the gym a little later that usual so motivation was a little lower to start with but once I was lifting everything was good. Bench tomorrow .

Title: Re: Reduni's Log.
Post by: ShawnJ on November 26, 2016, 05:37:00 PM
Awesome pulls! Must have been ready to pass out on that plus set!
Title: Re: Reduni's Log.
Post by: Andrew on November 28, 2016, 03:41:00 PM
crazy plus set right there! I dont think i've ever done 14 reps of anything on deadlifts. Nice stamina to pull that off
Title: Re: Reduni's Log.
Post by: reduni on November 28, 2016, 07:45:06 PM
Awesome pulls! Must have been ready to pass out on that plus set!
Thanks Shawn. No passing out but I'm glad I have a lever belt. Did have to sit down for a bit till the dizziness passed and I caught my breath.
crazy plus set right there! I dont think i've ever done 14 reps of anything on deadlifts. Nice stamina to pull that off
Thanks Andrew. I wanted more and I think it was there but I was loosing my grip. I readjusted part way through and it just never felt right after.

Been busy so I haven't had a chance to update my log from yesterday. Another decent day. Bench felt good and I tried the bend the bar cue. Started at my first warm up and used it all the way through. It felt good. Like things were a little tighter and it kept my elbows in check a little more as well.

5/3/1 cycle 4 week 2
115x5
135x5
155x3
175x3
195x3
215x12 (3+)
120x10x5

everything up to the 215 was paused

BOR

155x10x5

Really liking BOR. Pretty happy with it right now and the fact that I can do all the prescribed reps and sets. I remember when I couldn't finish one set of 135 x 8
Squats tomorrow.
Title: Re: Reduni's Log.
Post by: ShawnJ on November 28, 2016, 09:21:09 PM
Excellent benching! 215x12 is strong work! Awesome the BOR's are progressing along well!
Title: Re: Reduni's Log.
Post by: reduni on December 01, 2016, 07:49:44 PM
Been busy the last few days so I haven't updated. I'll officially say that I hate squats. I'll keep doing them but I really do hate them.
I skipped squat day on Tuesday cause it was late and the energy was low. I think con's outweighed the pro's so I did it yesterday instead.

5/3/1 cycle 4 week 2

Squats
125x5
140x5
160x3
180x3
195x3
215x13
115x10x5

RDL's form a deficit
175x10x5


Finally passed my 155 OHP PR. Back to jokers this week. We'll see what I can do. 155 felt really good so I added 10 for my last set. A grinder to be sure but it went.

5/3/1 cycle 4 week 3

OHP
75x5
80x5
90x3
105x5
115x3
125x13 (1+)
135x5 joker
155x2 joker vid
165x1 joker PR vid
75x10x5


pull/chin ups

10xbw+25
10xbw+25
10xbw+25
10xbw x2 sets

added weight to the third set. It was a struggle.

http://youtu.be/_adXV7nVfgc (http://youtu.be/_adXV7nVfgc)

http://youtu.be/3dpQ4y7FyD0 (http://youtu.be/3dpQ4y7FyD0)
Title: Re: Reduni's Log.
Post by: piperdown on December 01, 2016, 10:11:04 PM
Nice man!  :clap:
Congrats on the PR's!

Probably had more reps on 165 if you weren't burning through 13 reps at 125  :P plus the 5 at 135  :P :P
Title: Re: Reduni's Log.
Post by: sakustoms on December 02, 2016, 06:54:23 AM
Great job and congrats on the PRs. You've got nothing to be jealous of on my pullups as you're doing pretty much the same thing but at a higher body weight. Great job on the 165 OHP too. I am definitely jealous of that.  8)
Title: Re: Reduni's Log.
Post by: ShawnJ on December 02, 2016, 08:00:12 AM
Great couple sessions! Big reps on the plus set of squats....and that OHP of 165! Damn impressive! Solid pull-ups going down in here as well!
Title: Re: Reduni's Log.
Post by: reduni on December 04, 2016, 02:58:52 PM
Thanks everyone.  The 165 was a 10# jump. 155 went up pretty easy and felt like another rep but thought I'd go for a big PR instead.
Deads were yesterday and everything was feeling good. Tried for another PR but no go this time. Not sure why but I think I just ran out of steam. Tried 3 times at 425. Got about an inch off the floor and it wasn't going any farther. I'm sure it's there but not as joker sets.

5/3/1 cycle 4 week 3

Deads

170x5
195x5
225x5
265x5
290x3
320x14 (1+)
365x4 joker
425x0 3 times
155x10x5

Hanging leg raises
10x5

Thats it. Feeling the hammies today. Tomorrow bench. My plus 1 is225 tomorrow so I can add that to the 225 bp thread too.
Title: Re: Reduni's Log.
Post by: Andrew on December 04, 2016, 03:23:49 PM
That 14 rep set of deads prior to a PR attempt probably drained you.. when I did on 5/3/1 jokers I used to add about 10% to my max set and go for about 3-5 reps. Good work in here
Title: Re: Reduni's Log.
Post by: ShawnJ on December 04, 2016, 04:28:35 PM
Strong pulls man! Nice try on the 425, smash it next time. Good luck on the 225 bench tomorrow!
Title: Re: Reduni's Log.
Post by: reduni on December 05, 2016, 05:53:34 PM
That 14 rep set of deads prior to a PR attempt probably drained you.. when I did on 5/3/1 jokers I used to add about 10% to my max set and go for about 3-5 reps. Good work in here

Yeah the high reps certainly did me in but thought I'd go for it anyways.

Today was Bench day. Pretty good overall. Set another PR. It actually felt really good and considered a 2nd rep but chickened out. Programmed set ended with 225 so I'm going to throw my name in the hat over in the 225 BP thread. The last rep was so close and was still going up albeit slowly but I ran out of steam. I'm sure I would have had it if I didn't try for a pause on the last rep  I think I'm going to change my BBB sets to CGBP next cycle. Should help me in the top end of the press.

5/3/1 cycle 4 week 3

bench
115x5
135x5
155x3
185x5
205x3
225x11 (1+) vid
255x2 joker
275x1 joker vid
120x10x5

All the reps were paused till the 225

BOR
 155x10x5

Good day today. Squats on Wednesday.

http://www.youtube.com/watch?v=oKCoqqqlYeA (http://www.youtube.com/watch?v=oKCoqqqlYeA)

http://www.youtube.com/watch?v=vOkow3zuTc4 (http://www.youtube.com/watch?v=vOkow3zuTc4)
apparently the music that was playing is automatically muted because of copyright. Whoda thunk it.

Title: Re: Reduni's Log.
Post by: ShawnJ on December 05, 2016, 06:29:42 PM
Hellz ya! 225x11 is strong work! What's your current BW? Congrats on the 275, looked real strong and only slowed just slightly through the sticking point! Beauty!
Title: Re: Reduni's Log.
Post by: reduni on December 05, 2016, 06:51:52 PM
Thanks Shawn.  I'm currently about 205 first thing in the morning. My weight doesn't fluctuate too much. I don't seem to have the same problem as others here so I count myself as one of the lucky ones in that department.
Title: Re: Reduni's Log.
Post by: piperdown on December 05, 2016, 07:15:58 PM
Alright,alright,alright!
Nice job on the pr for 275!
Title: Re: Reduni's Log.
Post by: Bando on December 05, 2016, 09:16:20 PM
Nice, nothing sweeter than a no spotter bench PR - do or die 8)
Title: Re: Reduni's Log.
Post by: sakustoms on December 06, 2016, 07:52:13 AM
Agree with everyone else, great job and congrats on that 275 PR. Looked fairly easy to me.
Title: Re: Reduni's Log.
Post by: Trev71 on December 06, 2016, 09:56:52 PM


It took me about a year to go from 275 to 315...  lousy programming.. lousy eating.. lousy approach.

Start the timer... 
Title: Re: Reduni's Log.
Post by: reduni on December 07, 2016, 08:57:43 PM
Alright,alright,alright!
Nice job on the pr for 275!
Agree with everyone else, great job and congrats on that 275 PR. Looked fairly easy to me.
Hellz ya! 225x11 is strong work! What's your current BW? Congrats on the 275, looked real strong and only slowed just slightly through the sticking point! Beauty!


Thanks everyone. Pretty happy with my day. Always happy with a pr.
Nice, nothing sweeter than a no spotter bench PR - do or die 8)

Never even thought about no spotter. In the cage everything is good.


It took me about a year to go from 275 to 315...  lousy programming.. lousy eating.. lousy approach.

Start the timer... 

Timer started :)
Programming is OK I guess. Happy with my approach so far. Lousy eating I've got covered :beer:

Another good day today. Hit a rep PR and a weight PR. Was a little iffy cause I wasn't in a cage. Spotter arms are short as hell but oh well.

5/3/1 cycle 4 week 3

Squat

125x5
140x5
160x3
185x5
205x3
225x12 (1+)
255x3 joker
275x2 joker rep pr vid
285x1 joker pr vid
115x10x5

RDL's

180x10x5

Pretty happy.

http://www.youtube.com/watch?v=VJjSJp-JZRo (http://www.youtube.com/watch?v=VJjSJp-JZRo)

http://www.youtube.com/watch?v=CVPvzYS1mWo (http://www.youtube.com/watch?v=CVPvzYS1mWo)
Title: Re: Reduni's Log.
Post by: ShawnJ on December 07, 2016, 09:25:50 PM
Great job! Watched these a while ago when you downloaded them! 285 looked as easy as 275 for you, 3pps is close! Awesome PR's!
Title: Re: Reduni's Log.
Post by: Andrew on December 07, 2016, 11:30:25 PM
Nice squats. Keep it up!
Title: Re: Reduni's Log.
Post by: sakustoms on December 08, 2016, 12:33:25 PM
Agree with Shawn, 285 looked easy. That 225x12 on the 1+ set is great. Looks like you can run this a long time before you will stall or have to reset.
Title: Re: Reduni's Log.
Post by: reduni on December 10, 2016, 11:35:06 AM
Great job! Watched these a while ago when you downloaded them! 285 looked as easy as 275 for you, 3pps is close! Awesome PR's!
Thanks Shawn. 285 didn't really feel much different than 275. 3pps is a lot closer than I thought and a lot faster. Real happy about that.
Nice squats. Keep it up!
Agree with Shawn, 285 looked easy. That 225x12 on the 1+ set is great. Looks like you can run this a long time before you will stall or have to reset.
Thanks guys. I'm hoping to run this for a while yet. Really liking it and it seems to work for me too. It's slow but steady progression.

New cycle started yesterday. No jokers this week.

5/3/1 cycle 5 week 1
OHP
80x5
85x5
95x3
100x5
110x5
120x15 (5+) there was one more there but not with good form so I stopped
80x10x5

pull/chin ups

25x10
25x10
bwx10x3

first 2 sets were tough with weight. Third set wasn't going to happen weighted today.
All in all not a bad day. Deads tomorrow.
Title: Re: Reduni's Log.
Post by: ShawnJ on December 10, 2016, 02:45:13 PM
Killer plus set, the shoulders have to be screaming after that one! Hit some sweet volume on the pull-ups!
Title: Re: Reduni's Log.
Post by: Andrew on December 10, 2016, 11:59:39 PM
killer volume on that OHP. nice!!
Title: Re: Reduni's Log.
Post by: reduni on December 11, 2016, 08:48:04 PM
Killer plus set, the shoulders have to be screaming after that one! Hit some sweet volume on the pull-ups!
Shoulders are pretty fatigued after all that but not too sore.
killer volume on that OHP. nice!!
Thanks Andrew

Good day today for deads. Felt good and ready for the gym.

5/3/1 cycle 5 week 1

Deadlift
180x5
205x5
235x3
250x5
275x5
300x16 (5+)
165x10x5

Huffin and puffin like the big bad wolf after that one.

hanging leg raise
bwx10x5

Hamstrings were singing on the last few reps of the 300# set. Had a question but I'll be damned if I remember now. Oh well.
Title: Re: Reduni's Log.
Post by: ShawnJ on December 11, 2016, 10:30:05 PM
16 reps of deads will get dem hams toasty! Crazy set Rich, I would need a vid just to keep count haha
Title: Re: Reduni's Log.
Post by: reduni on December 13, 2016, 01:59:09 PM
Thanks Shawn. Toasty is an understatement. Still feel it a bit today.
Bench and rows today. Changed 5x10 BBB bench to CGBP for at least this cycle. Should help the top part of my presses.

5/3/1 cycle 5 week 1

Bench
120x5
140x5
160x3
170x5
190x5
205x15(5+) messed up. should have been 210 but at least I beat my previous rep count at this weight. All reps paused except 205

CGBP
125x10x5

BOR
160x10x5

Thats it today. A good day in general. Met my goals and finished all my sets.
Title: Re: Reduni's Log.
Post by: ShawnJ on December 13, 2016, 03:26:21 PM
Nice session, 205 or 210...you made progress! I like the BBB CGBP addition. My program had me doing them 2x a week and really feel it's helping push my BP strength. Great job on the rows!
Title: Re: Reduni's Log.
Post by: reduni on December 16, 2016, 11:26:37 AM
Thanks Shawn. CGBP is definitely more of a challenge at that weight than normal hand spacing. I certainly feel my tri's working more.

Squats yesterday. Not bad. Think I set a rep PR at 215. I'll have to go back and look. Last couple of reps I had more than a few breaths in between. Felt like the big bad wolf at the brick house. RDL's were tearing up the hammies after that too.

5/3/1 cycle 5 week 1

Squat

135x5
150x5
170x3
180x5
195x5
215x14 (5+)
125x10x5

RDL's
185x10x5

Week one done. Jokers again next week.

Title: Re: Reduni's Log.
Post by: Dave on December 16, 2016, 12:57:41 PM
Killing it on those plus sets :)
Title: Re: Reduni's Log.
Post by: ShawnJ on December 16, 2016, 02:13:19 PM
215x14 is a monster set Rich! Awesome session and congrats on the PR!
Title: Re: Reduni's Log.
Post by: sakustoms on December 16, 2016, 02:27:19 PM
Killing it on those plus sets :)

^^^^ Exactly what I was gonna say. Great job all around.
Title: Re: Reduni's Log.
Post by: Andrew on December 16, 2016, 11:40:12 PM
215x14 Hell yeah, that's some volume!!
Title: Re: Reduni's Log.
Post by: reduni on December 17, 2016, 09:31:18 PM
Thanks everyone. Back to Jokers this week. Wasn't so good today. Not a bad workout but running out of steam near the end.

5/3/1 cycle 5 week 2

OHP
80x5
85x5
95x3
105x3
115x3
125x14 (3+) rep pr but it burnt me out for jokers
145x3 joker
160x0 joker tried but it was not going to move much
80x10x5

Pull/chin ups
25x10x2
BWx10x3

pretty good day overall but hit a wall. May have to reassess my calorie intake.
Title: Re: Reduni's Log.
Post by: ShawnJ on December 17, 2016, 10:05:34 PM
Big presses! 14 reps at 125 is hyoooge. Nice work on the 145 and attempt at 160. What about bumping you're cycle numbers a bit? Maybe that will give you some extra gas for the jokers?
Title: Re: Reduni's Log.
Post by: reduni on December 19, 2016, 08:50:59 PM
Big presses! 14 reps at 125 is hyoooge. Nice work on the 145 and attempt at 160. What about bumping you're cycle numbers a bit? Maybe that will give you some extra gas for the jokers?

Thanks Shawn. I think I'm gonna keep going at my current rate. 160 is doable but just wasn't moving that day. With 165 the other day I just knew it was going to go based on how I felt with previous sets.

Good day today with Deads. Tried and set a new PR today. Changed my grip to mixed for that attempt. It wasn't pretty but I would appreciate a form critique. I think my hips came up a bit early but if anyone sees anything please don't be shy. I have big shoulders ::)

5/3/1 cycle 5 week 2

Deads

180x5
205x5
235x3
260x3
290x3
315x14 (3+)
365x4 joker
425x1 joker vid
165x10x5

Hanging leg raises with versagrips

BWx10x5

http://www.youtube.com/watch?v=HFfcgCuw5yc (http://www.youtube.com/watch?v=HFfcgCuw5yc)

Everything felt good on this PR pull. No funny strains or pulls anywhere. No pain after either.
Title: Re: Reduni's Log.
Post by: ShawnJ on December 20, 2016, 12:48:11 AM
Nice 425! 315 x 14 is pretty sweet as well. Came up very well, my only critique would be to start with higher hips as they did rise before the weight moved. It doesn't matter how low you get the hips down, that weight is going to break from the floor once the hips reach that proper height.
Congrats on the PR!!
Title: Re: Reduni's Log.
Post by: reduni on December 21, 2016, 04:57:38 PM
Nice 425! 315 x 14 is pretty sweet as well. Came up very well, my only critique would be to start with higher hips as they did rise before the weight moved. It doesn't matter how low you get the hips down, that weight is going to break from the floor once the hips reach that proper height.
Congrats on the PR!!

Thanks Shawn. I'll remember that next time. It just seems like I'm using all back and that it's rounding. I know I'm not but in my head that's the visual.

Good day today on bench. a rep pr and weight and a fail. ;D. the only bad point is that when I tried to video the joker sets I didn't have enough memory so no actual reps on tape. >:(


5/3/1 cycle 5 week 2

Bench
All sets paused up to 220
120x5
140x5
160x3
180x3
200x3
220x13 (3+)
255x3 joker rep PR
285x1 PR
300x0 285 went really well and I still felt good so I went for it. No dice though. Next time

CGBP

125x10x5

BOR

160x10x5

Really happy with everything today. Everything is clicking well on Bench. Really hope my squat keeps moving along like this as well cause that's friday.
Title: Re: Reduni's Log.
Post by: ShawnJ on December 21, 2016, 07:00:54 PM
Wow great benching! My best press is 290 so we are tie game! Awesome progress and nail that 300 next time!
Title: Re: Reduni's Log.
Post by: piperdown on December 21, 2016, 08:46:32 PM
Congrats on the bench PR!!  Woot, woot!!
Title: Re: Reduni's Log.
Post by: John on December 21, 2016, 09:22:32 PM
Its crazy that on the bench just a few pounds can pin you. Rep PRs are still PRs! Nice work and that 220x13 is legit.
Title: Re: Reduni's Log.
Post by: Andrew on December 21, 2016, 11:27:44 PM
Its crazy that on the bench just a few pounds can pin you. Rep PRs are still PRs! Nice work and that 220x13 is legit.

so much this ^^^ 220x13 is very legit! and nice PR!
Title: Re: Reduni's Log.
Post by: reduni on December 22, 2016, 11:06:59 AM
Wow great benching! My best press is 290 so we are tie game! Awesome progress and nail that 300 next time!
Thanks Shawn. I'm sure 300 is there without all the other work before.  I'll be willing to bet you have more than 290 in you after watching your vids.

 
Congrats on the bench PR!!  Woot, woot!!

Thanks Eric. I'm super happy everything is going so well. I remember just managing 255 for one and that was without everything leading up to it, just a warm up.

Its crazy that on the bench just a few pounds can pin you. Rep PRs are still PRs! Nice work and that 220x13 is legit.

Thanks John. The 300 moved a few inches from the bottom but got stuck. I could feel myself trying to shift and and flair my elbows so I stopped. I find that OHP is the worst for a few pounds being the difference between repping and no movement at all.
I followed Trev's advice and moved a little quicker on the 220x13 and it helped get and extra rep I think. Still tried to stay stable and keep form in check.  My bench is only 9 1/2" wide so I feel myself shift side to side sometimes. Nothing crazy but it plays with your head.

Its crazy that on the bench just a few pounds can pin you. Rep PRs are still PRs! Nice work and that 220x13 is legit.

so much this ^^^ 220x13 is very legit! and nice PR!

Thanks Andrew. Next week is 230 so I'll see if I can match this.
Title: Re: Reduni's Log.
Post by: reduni on December 24, 2016, 09:05:21 AM
Squats yesterday. Felt good and motivated. Looking forward to see what I can do. Did my stretching and my first 3 warm up sets and looked for my belt. WTF I apparently left if at work. Started messing with my head. I was supposed to do joker sets today and I thought no belt might hamper my attempts. The working sets went fine so I went for it on the jokers anyways. Still pulled off rep pr's an my final was another weight PR. :woot: I think I may have just made parallel but I'll take it.

5/3/1 cycle 5 week 2

squat

135x5
150x5
170x3
190x3
205x3
225x12 (3+)
255x4 joker rep pr
275x3 joker rep pr
295x1 joker pr vid

125x10x5

RDL's

190x10x5

Pretty happy today. 300 is just around the corner. Merry christmas all!

http://www.youtube.com/watch?v=-lZoo5nA4Ds (http://www.youtube.com/watch?v=-lZoo5nA4Ds)
Title: Re: Reduni's Log.
Post by: Dave on December 24, 2016, 10:05:42 AM
Nice work man!!!! No belt too :)   
Title: Re: Reduni's Log.
Post by: ShawnJ on December 24, 2016, 10:24:15 AM
Dood! Just awesome work and congrats on all those PR's! Definitely hit depth on 295 IMO, and beltless as well! Manson and squats! Love it!
Fantastic progress and what a way to close out 2016!
Merry Christmas!
Title: Re: Reduni's Log.
Post by: reduni on December 25, 2016, 08:22:33 PM
Thanks Dave. Thanks Shawn. That rep just felt high I guess.

Well as I'm at work today isn't a day off from lifting. Felt good but ohp felt heavy and didn't get what I wanted for my 1+ set. Pull ups went well though. Trade off I guess.

5/3/1 cycle 5 week 3

OHP

80x5
85x5
95x3
110x5
120x3
130x10 (1+)
80x10x5

Chin/pull ups

Bw+25x10x3
Bwx10x2

Done and Merry Christmas
Title: Re: Reduni's Log.
Post by: piperdown on December 26, 2016, 10:14:02 AM
Congrats on that squat PR the other day! Moving right along for you!

OHP....damn lot of reps for Christmas..  :thumbsup:
Title: Re: Reduni's Log.
Post by: Trev71 on December 26, 2016, 08:09:10 PM

Nice work, great squat effort as well..
Title: Re: Reduni's Log.
Post by: ShawnJ on December 26, 2016, 10:15:47 PM
Very impressive OHP! 130x10 is damn strong!
Title: Re: Reduni's Log.
Post by: reduni on January 02, 2017, 08:47:31 PM
Thanks everyone. Back in the gym today. Been real busy with holidays and transitioning wifes new business so it's been a deload week😁. Redid my last ohp session cause I wasn't super happy with it and it also works out with my work schedule.

5/3/1 cycle 5 week 3

OHP

80x5
85x5
95x3
110x5
120x3
130x12 (1+)
80x10x5

Chin/pull ups
BW+25x10x3
BWx10x2

Not too bad today. Felt pretty good in general. Deads next.
Title: Re: Reduni's Log.
Post by: ShawnJ on January 03, 2017, 10:29:30 AM
Welcome back to the grind! Strong azz pressinf and pull-ups! Happy New Year!
Title: Re: Reduni's Log.
Post by: reduni on January 04, 2017, 07:02:00 PM
Thanks Shawn. I think the OHP rep numbers are going to start dropping at least on the 1+ sets. I feel I'm at that weight where it's really starting to get challenging to keep going with good form.

Had a reasonable day today. I guess it's been 2 weeks since I deadlifted last and it felt like it.  Nothing horrible but I wanted one more on my 1+ set. I think I really need to try and press through a little more.

5/3/1 cycle 5 week 3

Deads

180x5
205x5
235x3
275x5
300x3
330x13 (1+) think it's a rep pr
165x10x5

Hanging leg raise
BW x10x5

Thats it. I used mixed grip for the 330 set. Felt more secure for sure. I'm going to start using it for my amrap sets from now on.
Title: Re: Reduni's Log.
Post by: ShawnJ on January 04, 2017, 07:59:20 PM
330 x jiggabillion reps, strong pullin!
Title: Re: Reduni's Log.
Post by: reduni on January 06, 2017, 02:05:00 PM
A little high on the count there  Shawn but thanks.
Bench today. Felt pretty good today. BOR's felt even better. I could really feel it my mid back today. Not sure why but it's working. Added a couple sets of ab wheel rollouts too for good measure.

5/3/1 cycle 5 week 3

Bench

All paused up to final working set
120x5
140x5
160x3
190x5
210x3
230x10 (1+) was knackered at the end. Wanted more but don't we all.

CGBP

125x10x5

BOR

160x10x5

Ab wheel

15x2

This felt awesome today.  Really smooth and limited body motion.

Squats on Sunday.
Title: Re: Reduni's Log.
Post by: Andrew on January 06, 2017, 03:17:37 PM
 Nice one! Ive been working paused reps too and they are great for keeping things tight, at least for me it feels like when pausing it's better for getting tight and focusing on control for each individual rep. 230x10 is terrific. Like seeing that ab wheel too, 15 reps is strong, I am still doing only feeble 5 reps sets on those :D
Title: Re: Reduni's Log.
Post by: ShawnJ on January 07, 2017, 07:56:28 PM
Beauty benching and rows! 230x10 is very impressive!
Title: Re: Reduni's Log.
Post by: reduni on January 08, 2017, 03:19:01 PM
Nice one! Ive been working paused reps too and they are great for keeping things tight, at least for me it feels like when pausing it's better for getting tight and focusing on control for each individual rep. 230x10 is terrific. Like seeing that ab wheel too, 15 reps is strong, I am still doing only feeble 5 reps sets on those :D

Really been liking the paused reps. More focus on form and I get the leg drive going when it's heavier.

Beauty benching and rows! 230x10 is very impressive!

Thanks Shawn. I've always liked benching and upper body workouts. Maybe cause it doesn't kill my cns like squats and deads.

Good session today. Squats are ticking along. Matched my reps from my last squat session so I'm happy.

5/3/1 cycle 5 week 3

Squats

135x5
150x5
170x3
195x5
215x3
235x12 (1+)
125x10x5

RDL's

195x10x5 last couple of sets are starting to get tough. Energy is waining so a little longer break in between. Maybe 2 minuites instead of 1ish.

Well the end of another cycle. Time to regroup, add weight and hit it again.
Title: Re: Reduni's Log.
Post by: ShawnJ on January 08, 2017, 07:58:47 PM
Great job on the squats, big volume, especially adding on the 50 light BBB at the end. Solid RDL's, haven't done those in a long time, great exercise!
Looking forward to the next cycle!
Agree upper days are so much easier on the body than squats and deads. I don't mind deads so much but still have zero love for squats. They just wipe the floor with me lol
Title: Re: Reduni's Log.
Post by: reduni on January 10, 2017, 08:31:12 PM
Thanks Shawn. The 50 light reps don't feel so light at the end. Not really tough but pretty burnt out at the end.

Start of a new cycle. Good day in the gym. Joker sets again this week.

5/3/1 cycle 6 week 1

OHP

85x5
90x5
100x3
105x5
115x5
125x14 (5+)
140x5 joker vid
165x1 joker vid was going for 2 but didn't happen
155x2 joker vid
58x10x5

pull/chin ups

BW+25x10x3
BWx10x5

Good day. I wanted 2 reps on the 165. That's why I jumped right to it hoping I'd be fresh enough. Dropped 10 lbs and got a couple more. Some day it'll happen.


http://www.youtube.com/watch?v=ElmJS8tLlII (http://www.youtube.com/watch?v=ElmJS8tLlII)

http://www.youtube.com/watch?v=CiiDJWo-orU (http://www.youtube.com/watch?v=CiiDJWo-orU)

http://www.youtube.com/watch?v=g9hUGkWHawY (http://www.youtube.com/watch?v=g9hUGkWHawY)

Title: Re: Reduni's Log.
Post by: ShawnJ on January 10, 2017, 09:58:57 PM
Strong pressing Rich! Vids won't work for me, boo. That second rep will come, again some big volume beforehand so I sure there is a triple at 165 with a quick build up! Solid pull-ups!
Title: Re: Reduni's Log.
Post by: Get-n-fit on January 11, 2017, 08:47:30 AM
Strong OHP Rich!  Great job

Have you tried wearing a belt while ohp pressing?   I've found it really helps me keep upright and hold more intramuscular pressure to move more weights. 
Title: Re: Reduni's Log.
Post by: piperdown on January 11, 2017, 09:42:04 AM
Fantastic pressing! 125 for 14 followed by 140 for 5 is outstanding!
Title: Re: Reduni's Log.
Post by: tobymax on January 11, 2017, 10:17:43 AM
Strong OHP's!  Always good to see the video evidence.   :D
Title: Re: Reduni's Log.
Post by: Andrew on January 11, 2017, 04:12:09 PM
OHP vids look great. Nice weight being moved. Good job Rich
Title: Re: Reduni's Log.
Post by: reduni on January 12, 2017, 08:19:30 PM
Strong OHP Rich!  Great job

Have you tried wearing a belt while ohp pressing?   I've found it really helps me keep upright and hold more intramuscular pressure to move more weights.
I've never tried with a belt. I'll have to give it a try next week. Thanks for the tip Brad.

Strong OHP's!  Always good to see the video evidence.   :D

Thanks Toby. Had deads lined up today and was going to video the joker sets but messed up my math on one set and failed on another so when I tried a second attempt I left the camera off and made my goal but no proof :-[

5/3/1 cycle 6 week 1

Deads

190x5
215x5
245x3
260x5
285x5
310x15 (5+)
350x5 joker  I thought I put 365 on but my math was fubar. Wondered why it felt easier than it should have.
425x0 joker  Wanted 2 but when I started the pull it felt like my head was suddenly pressurized. Same thing happened the first time I tried 425.
425x2 Joker rep pr   After I shut the camera off I wasn't happy that I didn't get the pull so immediately went back and tried again. I think on my first attempt my set up was too long bent over. I got the 2 reps I wanted without too much difficulty.
175x10x5

Hanging leg raises

bwx10x5

That's all. Happy I got my 2 reps and with everything overall. Just a bit bummed about the vids. I would have liked to see my form at 425. I think I've had a revelation on my set up speed though. I understand the saying grip and rip now.
Title: Re: Reduni's Log.
Post by: Get-n-fit on January 13, 2017, 08:41:33 AM
Nice pulls, great job with 425x2!
Title: Re: Reduni's Log.
Post by: reduni on January 13, 2017, 10:44:34 PM
Nice pulls, great job with 425x2!
Thanks Brad. I was a little suprised at how well it went. I wouldn't say easy but not as hard as the fist time I pulled 425
Title: Re: Reduni's Log.
Post by: ShawnJ on January 13, 2017, 10:58:35 PM
Noice! Congrats on the 425x2 PR! That 310 set was mighty impressive as well. Coming back after a miss and hitting 2 is pretty alpha 8)
Title: Re: Reduni's Log.
Post by: reduni on January 16, 2017, 09:11:50 PM
Been away from the computer for a bit but still in the gym. Hit Bench yesterday and it was a so so day. Didn't get the Joker sets I wanted but everything else went fine. Not sure what's going on with me lately but I can't seem to work my camera lately so I'm missing some vids. I did get my 1st set of BOR's taped and todays squats though.

I built a new bench to proper specs and used it for the first time yesterday. I'll have to get used to it as it's a lot lower than my old bench. Love the width though. much more stable. here's a pic of it beside my old bench.

5/3/1 cycle 6 week 1
Bench
125x5
145x5
165x3
175x5
195x5
215x14(5+)
255x3 joker felt heavy
285x0  :( made it last time I did jokers but I had a feeling it wasn't happening this time.

CGPB
130x10x5

BOR

165x10x5
Vid of the first set. I can see I crept up a little throughout the set

ab roll outs

2x15


Squats

145x5
160x5
180x3
190x5
205x5
225x13 (5+)vid
260x4 joker
280x2 joker
300x1 joker PR vid yipeee. broke 300
135x10x5

RDL's
200x10x5

Squats went well. It all felt good. It always amazes me how when I put my belt on the weight seems easier even though there is more on the bar. Very cool

http://www.youtube.com/watch?v=VOFPlyhSpo4&feature=youtu.be (http://www.youtube.com/watch?v=VOFPlyhSpo4&feature=youtu.be)

Title: Re: Reduni's Log.
Post by: ShawnJ on January 16, 2017, 09:26:41 PM
Great job on that bench! Looks kickass Rich! It will feel good after a few sessions, a new bench always takes a bit of time. Awesome bench session! Too bad about the 285 but you hit some very strong sets before that.
Big congrats on the squat PR! 300, woohoo!
Title: Re: Reduni's Log.
Post by: Get-n-fit on January 17, 2017, 03:23:02 PM
Awesome bench Rich, I wish I had some metal skills, would love to learn to weld. 
Title: Re: Reduni's Log.
Post by: Andrew on January 17, 2017, 08:59:58 PM
Great job on the squats. Your strength is going up for sure. Looks like 315 is already there and maybe more.  :rockon:

Bench looks awesome, nice fabrication work
Title: Re: Reduni's Log.
Post by: reduni on January 18, 2017, 08:02:45 PM
Thanks everyone. Still going to put a little more bracing on the bench. The vinyl is a little slippery and I hope it gets better. Still have to paint the frame as well.

OHP today. Tried using a belt today. Not sure how I feel about it yet. I'll have to keep at it for a while. No jokers this week.

5/3/1 cycle 6 week 2

OHP

85x5
90x5
100x3
110x3
120x3
130x12 (3+)
85x10x5

Chin/pull ups

BW+25x10x3
BW x10x2

Felt good. Nothing ground breaking. Was hoping for 13 but the last rep was a squeaker. Deads on Friday.
Title: Re: Reduni's Log.
Post by: piperdown on January 19, 2017, 11:11:41 AM
Solid workouts!

That bench looks great. I used to be fairly good at AO brazing but never really got the handle on stick welding. Funny, think came up, I was thinking about signing up for a welding class at the local junior college. They offer them on Sats. But since I have some other studying to do I'm putting the welding class off until next Fall.
Title: Re: Reduni's Log.
Post by: ShawnJ on January 19, 2017, 12:37:57 PM
Strong pressing with 130 Rich! Kicking ass on the chins as well.
Title: Re: Reduni's Log.
Post by: Andrew on January 19, 2017, 02:29:22 PM
nice OHP. Have you ever tested 1RM? With those reps at 130, i bet you are somwhere north of 170lbs on a heavy single
Title: Re: Reduni's Log.
Post by: reduni on January 19, 2017, 02:40:09 PM
nice OHP. Have you ever tested 1RM? With those reps at 130, i bet you are somwhere north of 170lbs on a heavy single
Thanks Andrew. I think my 1 rep is 165. Thats for joker sets right now. Been a while since I tried for a real max. I may be able to get 170 but 5 lbs may as well be 5 tons on ohp.
Solid workouts!

That bench looks great. I used to be fairly good at AO brazing but never really got the handle on stick welding. Funny, think came up, I was thinking about signing up for a welding class at the local junior college. They offer them on Sats. But since I have some other studying to do I'm putting the welding class off until next Fall.
Thanks Eric. Always liked making things. Took welding and machine shop in high school many moons ago. Bought a flux core mig welder a few years ago and have made/modified a few things for lifting.

Strong pressing with 130 Rich! Kicking ass on the chins as well.
Thanks Shawn. Chins suck but they work. Keeps me honest. Last few are partials. I'm thinking I'm going to try 45/35/25/10 bw next time. We'll see how it goes.
Title: Re: Reduni's Log.
Post by: reduni on January 20, 2017, 08:15:22 PM
Deads today. Nothing too crazy. Made my goals. My Amrap set could probably be higher but I'm absolutely huffing and puffing by the time I stop.

5/3/1  Cycle 6 week 2

Deads

190x5
215x5
245x3
270x3
300x3
325x14
175x10x5


Hanging leg raise

BWx10x5


That's it. Bench on sunday.
Title: Re: Reduni's Log.
Post by: reduni on January 22, 2017, 03:58:03 PM
Bench today. Felt good going in. Bench felt a bit better too.

5/3/1 cycle 6 week 2

Bench

125x5
145x5
165x3

185x3
205x3
225x12 (3+) Was inches from 13 but couldn't lock out so I didn't count it

CGBP

130x10x5

BOR

165x10x5

ab rollouts

15x2

That's all. Pretty happy. Kept rest to a minimum between sets. Including warm ups was less than an hour.
squats tuesday.
Title: Re: Reduni's Log.
Post by: ShawnJ on January 22, 2017, 07:33:25 PM
Couple excellent sessions Rich, that 14 repper on deads was awesome and great job on nearly 13 reps with 225 on bench! Always progress going on in here, doing it right!
Title: Re: Reduni's Log.
Post by: reduni on January 24, 2017, 10:59:44 PM
Thanks Shawn. I've really been trying to up the mental aspect and not overthink things or to push through when my mind says stop but I know there's more there. That's tough. making progress though.

Squats today. Was short on time but got everything done and I'm feeling it for sure. About a minute between sets. Just enough time to add plates and get the heart rate down again. I almost left out RDL's but I knew I'd feel like I cheated if I did so in they went.

5/3/1 Cycle 6 week 2

Squats

145x5
160x5
180x3
200x3
215x3
235x12(3+) to be honest I lost count but I'm pretty sure I did 12
135x10x5

RDL's
205x10x5

forearms are starting to feel it on rdl's and rows as it's starting to get more challenging.

That's it. Overall it went well and I accomplished what I wanted. Although I had no intention of doing a competition, I'm thinking about going to utica. Soundls like there will be a lot of ISers there and it would be cool to meet you all. If I do I'll switch to JC after this cycle. Have to talk to the wife first. 8)
Title: Re: Reduni's Log.
Post by: Andrew on January 24, 2017, 11:16:48 PM
That would be terrific  if you went. IS is gonna run away with it! Just tell the wife :D
Title: Re: Reduni's Log.
Post by: ShawnJ on January 24, 2017, 11:31:35 PM
Ok Rich, now your taking bro! Talk to wifey, buy a singlet, WIN! Be great to meet you!
Solid session Rich,  big 235 x 12 set and nice volume at 205 on the RDL's.  No shame in using straps for things like RDL's and rows. I use them on Pendlays all the time and also when I was doing heavier RDL's and SLDL's.
Utica! Do it! 8)
Title: Re: Reduni's Log.
Post by: reduni on January 27, 2017, 03:27:21 PM
Thanks guys.
 
  No shame in using straps for things like RDL's and rows. I use them on Pendlays all the time and also when I was doing heavier RDL's and SLDL's.
Utica! Do it! 8)


Not an issue using my versa's. Just trying to go for as long as possible without them. Grip isn't an issue yet but I'm feeling the pump in my forearms as the weights get heavier.

Started my last week of 5/3/1 before I switch to JC. Joker sets this week. Did OHP yesterday and everything felt awesome but for some reason 165 didn't want to go for me. Can't figure that one out. I wasn't gassed at all and all the sets of 85 felt super light. I even had the right weight on this time ::)

Tried something a little different for the pull/chin ups this time. It was tough and the last few reps near the end were partials but got it done. I did notice I was using more arms than lats though.


5/3/1 cycle 6 week 3

OHP

85x5
90x5
100x3
115x5
125x3
135x11(1+)
155x3 joker vid
165x0 did this twice  :(
85x10x5 easy

pull/chin ups

bw+45x10
bw+35x10
bw+25x10
bw+10x10
bwx10

Done
deads tomorrow

http://www.youtube.com/watch?v=cimId9-BFZs&feature=youtu.be (http://www.youtube.com/watch?v=cimId9-BFZs&feature=youtu.be)
Title: Re: Reduni's Log.
Post by: Dave on January 27, 2017, 04:03:57 PM
Awesome that you're thinking of going to the meet as well.  And congrats on that 300 lb squat too.  We should be roughly neck and neck when we get there for squats!  It's going to be a lot of fun!!
Title: Re: Reduni's Log.
Post by: Andrew on January 27, 2017, 07:41:33 PM
Good stamina on the OHP work your 135 AMRAP set probably smoked you on the 165. Will be cool following along as you run JC. It's been the most effective program for my deads and squats. I do believe it's important to run it with real 1RM numbers. Will you be testing 1RM's prior to running it? I did that on my first JC cycle and got real good results
Title: Re: Reduni's Log.
Post by: ShawnJ on January 27, 2017, 09:31:12 PM
Nice session Rich, 11 reps at 135 is killer. 155x3 is solid as well. Here's my thoughts, your plus sets keep getting heavier so maybe taking more out of you than before? Anyway still some real strong pressing dood!
Title: Re: Reduni's Log.
Post by: piperdown on January 28, 2017, 02:39:16 PM
Strong finish on 531.
Will be interesting to see how JC goes for you.
Title: Re: Reduni's Log.
Post by: reduni on January 28, 2017, 06:44:19 PM
Awesome that you're thinking of going to the meet as well.  And congrats on that 300 lb squat too.  We should be roughly neck and neck when we get there for squats!  It's going to be a lot of fun!!

Thanks Dave. Hoping to have more than 300 at the meet.  :D It certainly going to be fun.

Good stamina on the OHP work your 135 AMRAP set probably smoked you on the 165. Will be cool following along as you run JC. It's been the most effective program for my deads and squats. I do believe it's important to run it with real 1RM numbers. Will you be testing 1RM's prior to running it? I did that on my first JC cycle and got real good results

I think I'm pretty much at my 1RM's so I'm going to use those for now. I think there's enough time to run a second cycle.

Nice session Rich, 11 reps at 135 is killer. 155x3 is solid as well. Here's my thoughts, your plus sets keep getting heavier so maybe taking more out of you than before? Anyway still some real strong pressing dood!


Normally I would agree with you but for some reason that session everything was clicking. Didn't feel spent or worn out at all. All the BBB reps afterwards were the easiest yet. I've had days where I'll do my 1rm for ohp and it goes well and other days where I try and I'm fresh and its just a shitshow. That seems to be the one exercize that can be hit or miss for me at heavy weights.

Strong finish on 531.
Will be interesting to see how JC goes for you.

Thanks Eric. I'd keep going on 531 but I want to change it up cause of the meet. JC looks like a winner and seems like everyone that has run it here had good results.

Todays session was ok. Ribs were a little sore. Don't know what I did but something tweaked it today at work. Did deads today and was contemplating dropping the joker sets. Felt ok so kept them in. Didn't get as many reps on the 1+ set as I wanted. Just wasn't feeling it.

5/3/1 cycle 6 week 3

190x5
215x5
245x3
285x5
310x3
340x12(1+)
265x4 joker vid
425x2 joker vid
175x10x5

hanging leg raise

bwx10x5

http://www.youtube.com/watch?v=v-UiX14r1xI&feature=youtu.be (http://www.youtube.com/watch?v=v-UiX14r1xI&feature=youtu.be)

Vids added. Worked on speeding up my setup and it helped. Bench on Monday.
Title: Re: Reduni's Log.
Post by: Andrew on January 28, 2017, 07:25:28 PM
Have you ever tested a 1RM on your deads? I bet you have 475 at least
Title: Re: Reduni's Log.
Post by: reduni on January 28, 2017, 07:44:34 PM
No. Haven't tested fresh in a long time
Title: Re: Reduni's Log.
Post by: ShawnJ on January 28, 2017, 07:52:21 PM
Awesome pullls today Rich! 425x2 is moving some weight!
Title: Re: Reduni's Log.
Post by: reduni on January 30, 2017, 03:04:03 PM
Thanks everyone. Had an awesome day today. Got my 300 on bench. Slow as fuk but it didn't go down at all. Super pumped. :pepper: :banana: :pepper: :banana: :rocker:

5/3/1 cycle 6 week 3

Bench

125x5
145x5
165x3
195x5
215x3
235x11 Rep pr I think
255x3 joker
285x1 joker vid
300x1 joker vid PR!!!!!

CGBP

135x10x5  supposed to be 130 as per schedule but I didn't feel like changing plates.


BOR 165x10x5

http://www.youtube.com/watch?v=DweQMOLNBTY&feature=youtu.be (http://www.youtube.com/watch?v=DweQMOLNBTY&feature=youtu.be)

Done today. Feel I'm finishing this cycle strong. Hopefully squats on Wednesday go as well. Getting pumped for the meet too.
Title: Re: Reduni's Log.
Post by: Get-n-fit on January 30, 2017, 03:15:27 PM
Congrats on the PR!! awesome work!!

Vids up- that was a helluva grinder!  Love the home gym setup!  As much as I enjoy training at my gym, I wouldn't mind having a place of my own. Although, this gym seems like my own since there's no one in there yet.  I'm enjoying that as much as possible bc I know it will change. Anyways, way to dig deep and get the bar up!
Title: Re: Reduni's Log.
Post by: ShawnJ on January 30, 2017, 03:24:35 PM
300! Kick azz work Rich! 235x11 is impressive as well, congrats bud!
Title: Re: Reduni's Log.
Post by: Bando on January 30, 2017, 04:25:33 PM
Damn, was pretty sure that bar was gonna start going the other way - congrats! Big lift!
Title: Re: Reduni's Log.
Post by: reduni on January 30, 2017, 10:27:51 PM
Thanks everyone. I felt a little bit of elbow flair on the 285 and felt I was shifting to the delts. The 300 was going that way too and when it was stalled I concentrated on squeezing my pecs and it got me through. I wasn't going to let this one go.
Title: Re: Reduni's Log.
Post by: piperdown on January 30, 2017, 10:39:32 PM
Got Damn! I was on the edge of my seat wondering which way the bar would go!  :o
Helluva great lift there Rich and serious props on sticking it out!
Title: Re: Reduni's Log.
Post by: reduni on February 02, 2017, 12:24:46 PM
Thanks Eric. I wan't sure for a while which way the bar would end up going either but it went the right way.

I always seem to struggle with staying upright when I squat. That seems to be my biggest weak point. Most of what I've seen and been told is to sit back into it, Keep your knee's from going over your toes, break at the hips first. So I learned to do it that way. I recently watched some of this vid and they mentioned breaking at the knees first.
http://www.youtube.com/watch?v=DrwiddA_8CQ (http://www.youtube.com/watch?v=DrwiddA_8CQ)
Sounded interesting so I gave it a try this session. I certainly felt more upright and it felt better for me. I think I'm going to adopt this and work on these cues. Yesterday was squats and I can actually feel it in my quads more today. It's usually my hamstrings that are feeling it and my back is great. I know I'm just starting with some different cues so it's not smooth yet but I like it.

Squats went well yesterday with the new cues. Tried for another PR at 315. No go. I think I wasn't tight enough in the hole and it messed it up. Got a rep pr at 295 though.
This was my last cycle of 531. Switching to JC starting monday. I'll probably go with my current 1rm and see how it goes. I have enough time to run a second cycle before the meet.

5/3/1 cycle 6 week 3

Squat

145x5
160x5
180x3
205x5
225x3
245x12(1+)
275x3 joker vid
295x2 joker vid rep pr
315xfail vid
135x10x5

RDL's
210x10x5

http://www.youtube.com/watch?v=W4Eof-3oCWs&feature=youtu.be (http://www.youtube.com/watch?v=W4Eof-3oCWs&feature=youtu.be)

Thats it. Ended pretty well in my opinion and I have a direction to go.
Title: Re: Reduni's Log.
Post by: Andrew on February 02, 2017, 02:21:30 PM
great progress in here Rich. That 300lb bench press was golden. Longest single rep i've ever seen, props on not giving up and grinding that out! Squats are looking good. Bet you will make some good gains on JC. 

Just love how you were fired up after that 300lb bench. Got to celebrate PR's and have fun along the way!
Title: Re: Reduni's Log.
Post by: ShawnJ on February 02, 2017, 08:43:21 PM
Beauty squats Rich and congrats on the rep PR! You are going to make some big gains on JC especially your squat and deads. Looking forward to following along. Ya the "sit back" and "no knee travel" cue was more for equipped squatters. Forward knee travel is fine.
Title: Re: Reduni's Log.
Post by: reduni on February 03, 2017, 03:09:00 PM
Beauty squats Rich and congrats on the rep PR! You are going to make some big gains on JC especially your squat and deads. Looking forward to following along. Ya the "sit back" and "no knee travel" cue was more for equipped squatters. Forward knee travel is fine.
Thanks Shawn. I've figured out those cues were for geared lifters over time but even when I posted vids for critiques(not here) I was still getting the you're going to wreck your knees cause they're too far forward. I'm in a similar boat as you with the longer legs issue so I was still trying to limit forward knee travel with some success but a hell of a lean. On heavier sets I really felt it in my hams and back and I felt I was trying to "save" the squat too often. I'll be starting JC on Monday so today I just did some lighter squats to try and practice the pattern. I still felt myself falling back into the old groove at 225 but that's to be expected as the stronger muscles take over but it actually wasn't too bad.

Sleeves only

squats leading with the knees
BWx10
barx10
135x10
135x10
135x10
185x8
185x8
225x5

that's all. just trying to learn the new pattern. last rep at 225 I felt my knees wanting to move back coming out of the hole but resisted and finished the rep. I have to admit it sure feels good to be able to rep 225. I know it's not much to some of you but I remember when I could barely do a rep or 2 with back breaking form. I cringe to think of it now.

great progress in here Rich. That 300lb bench press was golden. Longest single rep i've ever seen, props on not giving up and grinding that out! Squats are looking good. Bet you will make some good gains on JC. 

Just love how you were fired up after that 300lb bench. Got to celebrate PR's and have fun along the way!

Thanks Andrew. I'm sure I'll do well on JC. It looks like a good program and others have made good progress with it.
It certainly was a long rep. I was super pumped after finishing it. I was a little hesitant to try after 285 cause that was pretty tough but I figure why not. Got the safeties so the worst that can happen is I have to unload the bar which would happen anyways. Gotta enjoy the little things.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 04, 2017, 11:49:26 AM
Nice extra squat session Rich. So you have the long femurs as well, boo. Lol, you have one real big advantage in your squat style from me, a nice wide stance. I would love to be able to get wide but my hips just aren't designed to allow it. Wider stance with long femurs gets your hips in closer to the bar path and allow a more upright squat in general.
Title: Re: Reduni's Log.
Post by: reduni on February 07, 2017, 11:52:03 AM
Nice extra squat session Rich. So you have the long femurs as well, boo. Lol, you have one real big advantage in your squat style from me, a nice wide stance. I would love to be able to get wide but my hips just aren't designed to allow it. Wider stance with long femurs gets your hips in closer to the bar path and allow a more upright squat in general.
My stance is probably just a little wider than shoulder width. Certainly not as extreme as some vids I've seen. to me it borders on ridiculous but whatever.

Yesterday was my first day on JC. I was all kinds of messed up. Left knee is doing something weird again. It started after my last squat workout on friday. I think I have a good idea of what it is and as long as I push out on my knees the pain doesn't happen. Having said that, While warming up for my first working set I tweaked my lower right side of my back. Right around the SI. No real idea what happened but I wasn't enough to stop my workout.  I put on my belt and managed to finish everything. My back was pretty stiff for the rest of the day but I don't squat again till friday and it actually feels fine today. Bench is a little later today.


JC day 1

Squat

warm up

BW x10
Bar x5
135x 8
185x5
225x1 tweaked my back on this rep

working sets

4x240x6

Deadlift

135x5
225x5

working sets

2x340x6


DB curls
2x20x10
25x8
30x6
 
Thats it. Just did light db curls for one optional exercise. Didn't want to push my luck too hard. More to follow....

Title: Re: Reduni's Log.
Post by: reduni on February 07, 2017, 04:52:26 PM
Well day 2 is in the books. Not bad at all. Felt ok. My back is feeling it from yesterday but nothing crazy. I'm not used to the heavier volume that's for sure. 531 really only has the one high volume set. Although I was doing the BBB version my weight wasn't really high and everything else was an antagonistic exercise. Got a pretty decent pump in the shoulders from this session. I get to do it all again on Thursday.

JC day 2

Bench
warm up
2xbarx10
135x5

working set
145x10
190x10
215x8
220x6

BOR
2x165x10
175x8
185x6

seated bb press
2x100x12
105x10
110x8
pull ups
2xbwx12
bwx10
bwx8

lateral db raise
15x12
2x20x12

incline flye
3x30x10

Thats it for today.

I have to say I'm not a fan of seated presses. I'm forced to right now due to height limitations. I don't like having to reach behind me to get the bar. I'm set up fairly close to the hooks but if I get too close I end up hitting them.  I guess I'm just used to standing BB press.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 07, 2017, 06:51:25 PM
JC is off and running! Great job on the first 2 days Rich. Glad the back and knee held out! First couple weeks is pretty high volume but things get better week 3
I hear ya on seated presses, I have been setting up with my J-hooks in front of me, leaning forward and unracking. Seems to work better.
Title: Re: Reduni's Log.
Post by: Andrew on February 08, 2017, 10:06:26 PM
Nice job with your first few JC sessions. How is your nutrition plan for this training block? I think eating in a surplus is important while running this JC cycle. The volume starts accumulating and the extra food is key for recovery
Title: Re: Reduni's Log.
Post by: reduni on February 09, 2017, 03:21:49 PM
Nice job with your first few JC sessions. How is your nutrition plan for this training block? I think eating in a surplus is important while running this JC cycle. The volume starts accumulating and the extra food is key for recovery
Thanks Andrew. I can honestly say I don't have a plan for nutrition. just wingin' it. I'm at least at maintenance or a tiny surplus. Not loosing any weight at least and I've put on a pound or 2 in the last few months. I'll see how it goes and if I need to start tracking intake.

JC is off and running! Great job on the first 2 days Rich. Glad the back and knee held out! First couple weeks is pretty high volume but things get better week 3
I hear ya on seated presses, I have been setting up with my J-hooks in front of me, leaning forward and unracking. Seems to work better.

Back feels okay right now. Tomorrow is squats again but it's slightly lower weight but higher reps. Knee isn't too bad either but still feeling it if I squat down to do something. It's so wierd. No pain till I break 90. Then it's like something hits a nerve and goes down my calf. But if I really focus on pushing my knees out it doesn't happen.  I think focusing on that last squat session is what messed up my back a little. Too much focus on one thing. Oh well We'll see how it goes. Shoulders felt a bit better on seated OHP today. I used to have to rack my bar in front of me before I added hooks and absolutely hated it. Way too far in front. It's going to be a combination of standing and seated for OHP depending on if I'm at work or not.



Felt good today and ready for day 3.  Upped a little weight here and there and switched out the flyes for dips. Been a long time since I've done those.

JC week 1 day 3

Bench

2xbar x10
135x5

working weight
145x10
190x10
215x8
220x6

BOR
2x170x10
180x8
190x6

Seated OHP
2x105x12
110x10
115x8


pull ups
2x bwx12
bw x10
bw x 8

db side raises

3x20x12

dips

3x bw x12


thats it. Squats tomorrow.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 09, 2017, 04:27:24 PM
Awesome day 3 Rich! Looks like you are hitting stride with the added volume and going for the kill!!
Title: Re: Reduni's Log.
Post by: reduni on February 10, 2017, 08:09:23 PM
Thanks Shawn. Just seeing where the weights for accessories shake out with the extra volume. Trial and error.

Felt good today. Knee is a little better and the back was good. Think I'm in the clear on that one for now.

JC week 1 day 4

Squats

warm ups

BW x 10
bar x 10
135 x 8
185x5

working sets
4x210x8

Deads

warm up
135x5
225x5
275x2

working sets
2x300x8

optionals

Calf raise
3x135x10

DB curls

3x30x10


I have some UHMW above my hooks in my rack that I ride my bar against for calf raises. Sort of a poor mans smith machine with a limited range of movement.

that's it. bench again of sunday.
Title: Re: Reduni's Log.
Post by: Bando on February 10, 2017, 09:04:01 PM
Pretty sure my lower spine would have hitchhiked to greener pastures about 3/4 of the way through that session.
Title: Re: Reduni's Log.
Post by: Andrew on February 10, 2017, 10:22:56 PM
Pretty sure my lower spine would have hitchhiked to greener pastures about 3/4 of the way through that session.

Just wait till you see week 2  :eek:

Nice work Rich, glad to hear you are feeling better
Title: Re: Reduni's Log.
Post by: ShawnJ on February 10, 2017, 10:51:42 PM
Killer work Rich, glad things were feeling better today! 
Title: Re: Reduni's Log.
Post by: reduni on February 12, 2017, 01:36:15 PM
Thanks everyone. Feeling good today for the most part. first week in the books. I'm pretty happy with how it went. 

JC week 1 day 4

BB bench

warm up

2x bar x10
135 x 10 paused
185x5 paused
225x2 paused

working set

230 x 11 AMRAP after I racked the bar I felt like I left a rep out there. Oh Well.

BOR
warm up bar x 10
135 x 5

working sets
2 x 170x10
180x8
190x6

Seated OHP
Bar x 10

2x105x12
110x10
115x8

felt a little easier this time around. could just be the different bench volume

pull ups

2 x bw x 12
bw x 10
bw x 8

optionals

DB lateral raises SS/w  dips

3 x 20 x 12

3 x BW x 10

end of week 1

tomorrow is squats and my first kick at EMOM.woohoo! :panic:
Title: Re: Reduni's Log.
Post by: ShawnJ on February 13, 2017, 12:24:05 PM
Great looking end to week 1 Rich! EMOM squat incoming, might not be so bad with all the high rep sets you put in. Week 2 always flies by and before you know it's done 8)
Title: Re: Reduni's Log.
Post by: reduni on February 13, 2017, 08:47:46 PM
Thanks Shawn. Emom wasn't too bad today. Only 5 sets of 3 this round. 10x3 will be puke city.

Start of week 2 was good. Felt good and everything held up so I can't complain.

JC week 2 day 1

Squats
warm ups
bw x 10
bar x 10
135x8
185x5
225x2

working sets
240 x 10

emom
5 x 245 x 3

Paused deads (first time doing these so it was light)

3 x 225 x 8


optionals

smith calf raise ss w/ db curls

3 x 225 x 10
3 x 30x 10

That's it
Bench tomorrow.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 13, 2017, 10:43:15 PM
Awesome work Rich! First EMOM down, and hammered it out like a champ! Great job hitting your MR10 as well. How did you like the paused deads? I think they are a really good exercise and have really helped me in my form, strength and tightness off the floor!
Title: Re: Reduni's Log.
Post by: reduni on February 15, 2017, 09:23:16 AM
Thanks Shawn. The EMOM wasn't too bad. Not sure how the next set will be. It's supposed to be 10 sets if I get the 10 reps prior and I know I'll be gunning for that so nothing less is acceptable. Even though it means more pain :D The paused deads were pretty good. It was light but I could feel the tension on my hammies building as I paused. I'll up the weight next time. Interesting exercise to say the least.

Felt dead on my feet yesterday. Just a complete lack of energy and motivation but got in there and banged out a pretty decent workout. Only missed one rep but it was within the prescribed rep range so technically it's not missed but I always aim for the top number.

JC week 2 day 2

Bench

warm up
2xbarx10
135x10
185x5

working sets

205x10
220x8
235x7 (6-8 reps)

BOR
170x10
180x8
190x6

seated OHP

110x10
115x8
120x6

pull ups

bw x 10
bw x 8
bw x 6

DB lateral raise ss/w dips

3x20x12
3x bw x12

That's it. Got through it and a day off today. Tomorrow more EMOM squats. Friday Hospital ::)
Title: Re: Reduni's Log.
Post by: Andrew on February 15, 2017, 01:20:35 PM
good job knocking out that first EMOM day and then getting thru the upper while feeling fatigued. Dont worry about hitting the middle of the rep range on your top set, still a killer job there and it probably means you went in with the right numbers and the program is challenging you appropriately.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 15, 2017, 05:29:48 PM
Looks like everything is right on schedule Rich, another great session! Smash those EMOM's!
Title: Re: Reduni's Log.
Post by: reduni on February 16, 2017, 06:25:22 PM
Well that sucked ass.(not really) Emom squats today. Feeling better now but I was wiped for a bit. Got my 10 reps but that meant 10 sets of 3 EMOM. Got 'er done though. First day with new shoes too. Adidas power perfect 2's. Quite comfy. Love the stability. I feel planted which is nice. I still need a singlet and I'll be looking into wraps too.

JC week 2 day 3

Squats
warm up
bw x 10
bar x 10
135 x 10
185 x 5
225 x 2

working set

245 x 10 MR

EMOM
10 x 235 x 3

Paused deads

3 x 275 x 8

calf raise ss w/ DB curls

3 x 225 x 10
3 x 30 x 10


Took me 15 minutes to do the 10 sets of squats. Pretty happy with it overall.  Paused deads were heavier this time but still not crazy by any means. More weight next time and we'll see how things go. Bench again tomorrow.
Title: Re: Reduni's Log.
Post by: Andrew on February 16, 2017, 08:01:35 PM
Nicely done!
Title: Re: Reduni's Log.
Post by: ShawnJ on February 17, 2017, 09:59:52 AM
Awesome job Rich! The toughest workout is behind you, now it's time to shift gears and up the intensity!
Title: Re: Reduni's Log.
Post by: reduni on February 18, 2017, 05:17:23 PM
Thanks guys. Yup, You can crank the intensity to 11. Looking forward to seeing how things will go.

Bench yesterday. Felt good and got my 8th rep on the last set without much problem.(missed it last time). OHP seemed to suffer though. Still got all my reps but it felt heavier today. Upped my BOR's a bit too. Everything else was pretty good.

JC week 2 day 4

Bench

Warm ups

2x bar x 10
135 x 10
185 x 5

working sets

205 x 10
220 x 8
235 x 8 (6-8)

BOR
175x10
185x8
195x8

seated OHP
110x10
115x8
120x6

Pull ups

BW x 10,8,6


optionals

DB lateral's ss w/ dips

3x20x12

3 x bw x 12



Thats it. 225 MR bench on sunday. I'm aiming to beat my rep pr.
Title: Re: Reduni's Log.
Post by: Dave on February 19, 2017, 08:32:06 AM
Nice job getting through thee emom sets Rich.  They're never any fun.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 19, 2017, 06:21:12 PM
Awesome work picking up that 8th rep Rich! Progress! Don't sweat the OHP, just an accessory meant to perform however you feel that day.
Title: Re: Reduni's Log.
Post by: reduni on February 19, 2017, 06:41:55 PM
EMOM's are done for now. On to the next challenge.

Had a good day today. Didn't get the rep pr I wanted on bench but wasn't too far off. I'm used to my bench now so this one felt a little unstable. It's narrow and softer than I'm used to now. Oh well, still got it done.

JC week 2 day 5

Bench

warm ups

2 x bar x 10
135 x 10 paused
185 x 5 paused
205 x 2 paused

working set

225 x 12 MR

BOR

175 x 10
185 x 8
195 x 8

Standing OHP

110 x 10
115 x 8
125 x 6

pull ups

BW x 10,8,6

optionals

DB lateral raises ss w/ dips

3 x 25 x 12

3 x BW x 12

That's it. Felt good overall. Good end to week 2. Upped the weights on some of the exercises. I find I can do a little more on standing OHP vs seated. Now, on to week 3.
Title: Re: Reduni's Log.
Post by: reduni on February 20, 2017, 08:04:58 PM
Not a bad day today. Start of week 3. Getting heavier now. Got all my perscribed reps. Deads were a little tougher but not too bad. I'm not used to doing them after squats. I give you credit Shawn for doing those heavy paused deads after squatting.

JC week 3 day 1

Squats

Warm up

Bw x 10
Bar x10
135x10
185x5
225x2
245x1

Working sets

4 x 260 x 6 (4-6 reps)

Deads

Bunch of warm ups

2 x 370 x6

I could really feel the hamstrings working on these. Back held out well for both squats and deads so I'm happy. I do have something going on on my left side near my lower lats. My wife seems to think I strained my serratus. She would know as she's a rmt. I'm not sure what happened. Didn't feel any pain yesterday. Just sort of came on this morning before my session today. Rest day tomorrow.
Title: Re: Reduni's Log.
Post by: piperdown on February 20, 2017, 08:40:53 PM
Damn, another JC'er! Damn huge volume  :o
Title: Re: Reduni's Log.
Post by: ShawnJ on February 20, 2017, 09:07:14 PM
Awesome couple sessions Rich! Great job on the 225x12 bench. Hit all your max reps on squats....and you even did an extra set!! Did you know it was only 3 sets? Haha extra gainz for you!
Title: Re: Reduni's Log.
Post by: reduni on February 20, 2017, 09:45:23 PM
Awesome couple sessions Rich! Great job on the 225x12 bench. Hit all your max reps on squats....and you even did an extra set!! Did you know it was only 3 sets? Haha extra gainz for you!
Thaks Shawn. I was pretty sure I'd get all my reps in the squats. The 4th set is a typo. I only did 3. I wanted one more rep on the bench though. Would have been a rep pr. Next time.

Damn, another JC'er! Damn huge volume  :o
Thanks Eric. I switched to jc from 531 cause I think it's a better program for getting me tho the comp in utica. I'm hoping to crack 1000. 
Title: Re: Reduni's Log.
Post by: reduni on February 22, 2017, 06:48:56 PM
Good day today. Paused all my sets today on bench including the working sets. After watching the vid I realize they're not long pauses but motion is stopped.

JC week 3 day 2

Bench

warm ups

2 x bar x 10
1 x 135 x 10
185 x 5
225 x 2

working sets
3 x 240 x 6 (4-6) vid

seated ohp
3 x 135 x 6

BOR
3 x 205 x 6

Pull ups

3 x BW +25 x 6

Thats it. All the accessories were lower rep so I upped the weights. Squats on friday.

http://www.youtube.com/watch?v=HcN_0zFlylA (http://www.youtube.com/watch?v=HcN_0zFlylA)
Title: Re: Reduni's Log.
Post by: ShawnJ on February 23, 2017, 01:14:12 AM
Strong benching Rich, paused reps looked great! Solid work on the accessory weight bumps!
Title: Re: Reduni's Log.
Post by: Andrew on February 23, 2017, 01:07:09 PM
damn you are stong on bench to pause all those reps. I'd be lucky to pause one rep at 240. Your gonna smoke me at Utica on Bench, but i'll get you back on deads :D
Title: Re: Reduni's Log.
Post by: reduni on February 23, 2017, 06:47:29 PM
Strong benching Rich, paused reps looked great! Solid work on the accessory weight bumps!
Thanks Shawn. Pretty happy with everything so far. Really liking jc so far.
damn you are stong on bench to pause all those reps. I'd be lucky to pause one rep at 240. Your gonna smoke me at Utica on Bench, but i'll get you back on deads :D
Thanks Andrew. The gauntlet has been thrown down!! :panic: I guess I'll get you in bench but you've given me something to shoot for on deads. I'm sure you have me on squats too but we'll see ;D
Title: Re: Reduni's Log.
Post by: reduni on February 24, 2017, 05:12:26 PM
Short workout today which is good. Pretty busy.

Jc week 3 day 3

Squats

Warm ups

Bw x 10
2 x bar x 10
135x10
185x5
225x2
245x1

Working set

265x6 (4-6)

Paused deads

Bunch of warm ups

300x8

Thats it. Quick and dirty. Vids to come
Title: Re: Reduni's Log.
Post by: John on February 24, 2017, 05:54:00 PM
Been bogged down w/ life so catching up a tad. JC is a great program ( I think I'm the one who got the JC ball rolling after the crew saw you can survive EMOM squats  8) )

Now that youve moved onto week 3-5 the fun stuff starts! Have fun getting your singlet. They are so much fun you might want to wear it out on the town.
Title: Re: Reduni's Log.
Post by: Dave on February 24, 2017, 06:04:19 PM
JC's going great for you man.



Have fun getting your singlet. They are so much fun you might want to wear it out on the town.

That'll be a funny sight eating peanut butter pie on Friday night ;D
Title: Re: Reduni's Log.
Post by: ShawnJ on February 24, 2017, 07:28:16 PM
The best day of the program 8) 1 set of squats, 1 set of accessories! Great job Rich, hitting all your reps and flying along like a boss!
Title: Re: Reduni's Log.
Post by: Andrew on February 24, 2017, 09:22:20 PM
good sign you are hitting max reps, i bet your stength is building. nice work
Title: Re: Reduni's Log.
Post by: reduni on February 25, 2017, 10:07:56 AM
Thanks everyone. JC going really well so far. Looking forward to the next couple weeks.
I haven't picked up a singlet yet. I wouldnt hold my breath on seeing me out in public in it though. ;D
Title: Re: Reduni's Log.
Post by: reduni on February 26, 2017, 12:06:35 PM
Late night session yesterday. Not bad but a little lackluster in energy. Got it done though.

JC week 3 day 4

Bench
warm ups
2 x bar x 10
135x10 paused
185 x 5 paused
225 x 2 paused

working sets

3 x 245 x 6 paused (4-6)

BOR

3 x 205 x 6

seated ohp

3 x 135 x 6

pull ups

3 x bw+25 x 6

Thats it. I have vids of the 3 sets of paused bench but I'll have to upload it at work. Squat vids are there too. I'm not forgetting.
Squats tomorrow.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 26, 2017, 08:48:59 PM
Awesome session Rich! Bench has been going excellent, same with squats and deads. Setting yourself up for some big gains!
Title: Re: Reduni's Log.
Post by: reduni on February 27, 2017, 07:59:52 PM
Thanks Shawn. Had a really good day today. Legs and knees feel good. Still can't put up vids. Gonna be a big update when I can actually get them on here.

JC week 4 day 1

Squats

warm ups
bw x 10
bar x 10
135 x 10
185 x 5
225 x 2
245 x 1

working sets
265 x 3
270 x 3
275 x 3

paused deads

2 x 345 x 6

That's it. Really happy with how things went today. Looking forward to the rest of the program.
Title: Re: Reduni's Log.
Post by: ShawnJ on February 27, 2017, 08:23:45 PM
Another great day Rich! Strong squats and paused deads. This is my favorite day of the program by far, love those triples with 5lb increases!
Title: Re: Reduni's Log.
Post by: reduni on March 01, 2017, 08:49:38 PM
Thanks Shawn. I like the small increased. It's almost not noticeable and not such a mental issue.

Reasonable day to day  on bench. Was gassed by the end but finished up ok. I realized I sort of screwed up the schedule. Supposed to be Monday Tuesday Thursday Friday but instead I went Monday Wednesday. I guess I'll just so Friday Saturday to finish up. No biggie.

JC week 4 day 2

Bench

Warm ups
bar x 10
135 x 10
185 x 5
225 x 2

working sets

245 x 3
250 x 3
255 x 3

all paused but when I look at the vid it doesn't look that way.

BOR

2 x 185 x 10
185 x8
185 x 6

standing ohp

2 x 115 x 12
120 x 10
125 x 7 supposed to be 8 but no go today.

pull ups

bw x 12,12,10,8

db lateral raise ss w/ dips

4 x 20 x  12
4 x bw x 12

that's it. Used a lot of energy on this one. Almost skipped optionals again but couldn't live with myself if I did.
Title: Re: Reduni's Log.
Post by: ShawnJ on March 01, 2017, 10:41:29 PM
Strong benching Rich, beauty job on the 255x3!
Title: Re: Reduni's Log.
Post by: reduni on March 03, 2017, 05:16:28 PM
Had an awesome day today. Everything felt pretty smooth and easy. Plenty of energy and form seemed good. Hope I feel this good in Utica.

JC week 4 day 3

Squats

warm ups

BW x 10
Bar x 10
135 x 10
185 x 5
225 x 2
245 x 1

working sets

275 x 3 vid
285 x 2 vid

dead lift

bunch of warm ups

390 x 3 vid
405 x 2 vid

optionals

DB curls ss w/ calf raise

3 x 35 x 10

3 x 225 x 12

That's it. Felt like a million bucks today so I'm pretty happy.

http://www.youtube.com/watch?v=pcB8mCAmyLs (http://www.youtube.com/watch?v=pcB8mCAmyLs)


http://www.youtube.com/watch?v=K-U94agx9Qc (http://www.youtube.com/watch?v=K-U94agx9Qc)

Vid from my last bench day. I didn't get my first working set. I thought I was pausing each rep but what felt like a pause apparently isn't.  ::)
Title: Re: Reduni's Log.
Post by: BLK00TJ on March 03, 2017, 07:16:07 PM
Good work.  You should be happy.  I like those days where things felt easy.
Title: Re: Reduni's Log.
Post by: ShawnJ on March 03, 2017, 07:57:40 PM
Excellent session Rich! Squats and deads looked strong! Bit hesitant to get started on that 285, I have been working on that myself. Get set and take my breath before I have time to think about dying lol. Great job man, and this is only the first JC cycle!!
Title: Re: Reduni's Log.
Post by: Dave on March 03, 2017, 08:52:55 PM
Yeah man all of those reps looked really strong!!
Title: Re: Reduni's Log.
Post by: Andrew on March 03, 2017, 10:48:10 PM
Nice work, things are going excellent for you on JC. I'm jelly of your wide stance and flexibility to hit depth that wide on the squat. I'm battling a sore hip and it seems my stance keeps getting narrower and narrower otherwise my hip barks at me.

Deads look like warm ups. I think your got a lot more in you on deadlift. i bet 475-495 is there already
Title: Re: Reduni's Log.
Post by: reduni on March 04, 2017, 10:35:09 AM
Good work.  You should be happy.  I like those days where things felt easy.
Thanks. I was pretty happy with how everything went. Wish every day in the gym was like that.

Excellent session Rich! Squats and deads looked strong! Bit hesitant to get started on that 285, I have been working on that myself. Get set and take my breath before I have time to think about dying lol. Great job man, and this is only the first JC cycle!!

Thanks Shawn. Had to look at the vid again and youre right. I looked a little hesitant to start. It is something I'm trying to work on too. It's not so much hesitant but  making sure everything is set right. not sure how to explain it. Next cycle should be fun.

Yeah man all of those reps looked really strong!!

Thanks Dave. They all felt good. 3rd rep of 275 was a little forward but easily saved.

Nice work, things are going excellent for you on JC. I'm jelly of your wide stance and flexibility to hit depth that wide on the squat. I'm battling a sore hip and it seems my stance keeps getting narrower and narrower otherwise my hip barks at me.

Deads look like warm ups. I think your got a lot more in you on deadlift. i bet 475-495 is there already

Thanks Andrew. Sorry to hear about the hip. hopefully it's not something that lasts too long. I had a look at some of your squat vids and I don't think your stance is a whole lot narrower than mine. I could be seeing things though. It's all about what's works for you though. Deads were super easy this session. Not sure what I can actually pull but I'll be really happy if it's in the 475 range.

Benching later today so hopefully it's a good day today too. I'm in my gym at home so using my bench. The one at work is a lot narrower and softer so it feels a little unstable compared to mine. Going to try to pause reps again but the weight is up there so I don't know.

Title: Re: Reduni's Log.
Post by: ShawnJ on March 04, 2017, 11:01:41 AM
For the record Rich I wasn't meaning to criticize the pausing before the 285. My thoughts are when I was doing it I was thinking I was just using unnecessary energy before I squatted. You have no problems aggressively attacking the first rep. I tend to stand around too long then almost psych myself out a bit and end up with a hesitant first rep.
GL with the bench!
Title: Re: Reduni's Log.
Post by: reduni on March 04, 2017, 11:26:02 AM
No worries Shawn. I knew what you meant. It is a mind game when going for the heavier weights. I have my rack for protection but it still plays games with your head. I do need to speed it up a bit. I find that my first rep of a set is a little wonky like I forget the movement. 2nd is usually better.
Title: Re: Reduni's Log.
Post by: ShawnJ on March 04, 2017, 12:25:23 PM
No worries Shawn. I knew what you meant. It is a mind game when going for the heavier weights. I have my rack for protection but it still plays games with your head. I do need to speed it up a bit. I find that my first rep of a set is a little wonky like I forget the movement. 2nd is usually better.
Same here, that first rep pretty much scares me everytime, I have dealt with patellar tendinosis and about 6 months of piriformis pain from squatting, it's like I am expecting the first rep to hurt like hell or something even though my injuries are long gone. Post traumatic squat disorder  ::)
Title: Re: Reduni's Log.
Post by: Dave on March 04, 2017, 12:30:51 PM
I usually have a conversation with the bar that lasts anywhere from 5 minutes to 3 days.  A lot of begging and pleading on my part ;D
Title: Re: Reduni's Log.
Post by: reduni on March 04, 2017, 01:45:22 PM

 Post traumatic squat disorder  ::)
[/quote]

LMFAO :rofl:
Title: Re: Reduni's Log.
Post by: reduni on March 05, 2017, 08:22:07 AM
Had another great day. Bench went fantastic.  Paused everything and it acutally looks like it this time. ;D It really fried my tri's though and couldn't get all my reps on OHP. I'm not too worried though.  Im feeling pretty good about where I'll be at the meet.

JC week 4 day 4

Bench

Warm ups

2 x bar x 10
135 x 10
185 x 5
225 x 2

working sets

250 x 3
255 x 4 (2-4) hit the hook on my third rep
270 x 2 (1-2)

everything  paused

BOR
195 x10,10,8,6

seated OHP

2x115x12
120x10
125x5 supposed to be 8

pull ups

bw  x 12,12,10,8

optionals

lateral db raise ss w/ dips

3x20x12
3x bw x 12

Thats it. I made sure that everything was paused this time. 270 came out of the rack easy and moved really well. I feel like there was lots more in the tank. We'll have to see.

http://www.youtube.com/watch?v=R7ggfBG9_jg&feature=youtu.be (http://www.youtube.com/watch?v=R7ggfBG9_jg&feature=youtu.be)
Title: Re: Reduni's Log.
Post by: ShawnJ on March 05, 2017, 06:58:50 PM
Very impressive benching Rich, seriously all the reps looked pretty easy for this stage in the program. You have definitely made significant strides on bench! Awesome session and great looking pauses!
Title: Re: Reduni's Log.
Post by: piperdown on March 06, 2017, 07:50:36 AM
Very impressive benching Rich, seriously all the reps looked pretty easy for this stage in the program. You have definitely made significant strides on bench! Awesome session and great looking pauses!

I agree!
Those 270 paused looked easy with that kind of explosive movement off the chest. Great job!
Title: Re: Reduni's Log.
Post by: tobymax on March 06, 2017, 09:41:37 AM
Those paused benches look great!  Good video, and great work.
Title: Re: Reduni's Log.
Post by: reduni on March 06, 2017, 01:59:11 PM
Thanks everyone. I've watched the vids myself a couple times and I'm still shocked at how easy it looked. To be honest as I sit here I don't recall how difficult it may have actually been. I guess it's sort of like being on the platform. I have squats today. Week 5 of JC so the heaviest weights so far for 1 to 4 reps. Hopefully it's as good as last squat session.
Title: Re: Reduni's Log.
Post by: Get-n-fit on March 06, 2017, 02:35:31 PM
ditto what the other guys said, 270 looked easy, great job Rich!
Title: Re: Reduni's Log.
Post by: ShawnJ on March 06, 2017, 03:51:25 PM
Week 5 already? Giddyup, think it's gonna be a good!
Title: Re: Reduni's Log.
Post by: BLK00TJ on March 06, 2017, 06:31:30 PM
Damn... you crushed that 270!  Very smooth!
Title: Re: Reduni's Log.
Post by: reduni on March 06, 2017, 06:57:22 PM
Damn... you crushed that 270!  Very smooth!

Thanks. Today not so much.

Week 5 of JC. Crappy/lack of food last 2 days and I feel it. Nothing felt particularly smooth on squats. A tad high on my working set. Oh well. Next time. Hopefully Bench and deads will be better. I never seem to have 2 good squat days in a row. Multiple shitty ones??? yes

JC week 5 day 1

Squats

warm ups

2x bw x 10
bar x 10
135 x 10
185 x 5
225 x 2
255 x 1
275 x 1

working set
 290 x 4  (1 - 4) vid

deads

285 x 4
300 x 4
310 x 2

optionals

3 x 225 standing calf raise

thats all. Final set felt like crap. Was about  to set up for the working set and my stomach decided it wanted to go to the bathroom first. That messed with my head a little. I have a gastro issue that flares sometimes. Not happy about it but I got the 4 reps.

http://www.youtube.com/watch?v=_dAhoQawL4U&feature=youtu.be (http://www.youtube.com/watch?v=_dAhoQawL4U&feature=youtu.be)
Title: Re: Reduni's Log.
Post by: Dave on March 06, 2017, 07:12:03 PM
None of those reps looked even remotely high to me. Great job.  Love the shirt ;D
Title: Re: Reduni's Log.
Post by: ShawnJ on March 06, 2017, 07:26:25 PM
Ya...so you nailed a 4 rep PR and did hit good depth on all of them! Rich that was about as perfect of a squat test day you could have asked for! Maybe you felt junky but that was awesome man! That will give you a good calculated 1RM bump for the next cycle!
Fantastic work bud!
Title: Re: Reduni's Log.
Post by: reduni on March 06, 2017, 07:49:05 PM
Thanks guys. Glad I got my reps but it was tough.

That's one of my favorite shirts. Stopped in Astoria Oregon on a trip a few years back. Seen the jail from the beginning of the movie. It's a museum now. Never realised how small it is. Also went to the goondocks too. Can't go in obviously as someone lives there but they are very nice to allow people to take pics and look. Also passed the school from kindergarten cop.
Title: Re: Reduni's Log.
Post by: Bando on March 06, 2017, 08:06:00 PM
None of those reps looked even remotely high to me.

Yep.

I would try looking up rather than down on all your reps, the last quarter of the last rep you did it to grind it out. Tells me that's your strongest stance.
Title: Re: Reduni's Log.
Post by: FLEX on March 06, 2017, 08:20:47 PM
I would try looking up rather than down on all your reps.

This ^^^

NEVER look down when you squat.

Look straight ahead or slightly upward.
Title: Re: Reduni's Log.
Post by: reduni on March 07, 2017, 09:37:23 AM
I know I should look up more but I don't even realize I'm doing it. One more thing to concentrate on ::)
Title: Re: Reduni's Log.
Post by: tobymax on March 08, 2017, 09:59:34 AM
Nice working set of squats. I like the depth. Good to see you crank it out, especially after...

Was about  to set up for the working set and my stomach decided it wanted to go to the bathroom first.

Dang, I hate when that happens.  Always during squats or deads.
Title: Re: Reduni's Log.
Post by: reduni on March 08, 2017, 07:52:40 PM
Nice working set of squats. I like the depth. Good to see you crank it out, especially after...

Was about  to set up for the working set and my stomach decided it wanted to go to the bathroom first.


Dang, I hate when that happens.  Always during squats or deads.


Thanks Toby. It was a struggle for sure. It usually is squats. Can't struggle through those with cramps. 8)

Awesome day in the gym today. Bench test day and it went great. Maybe not pretty. hit the j hooks again on my third rep but it didn't screw me up. Even went for a few more sets just to see... I was feeling that good.

JC week 5 day 2

Bench

warm ups

2 x bar x 10
135 x 10
185 x 5
225 x 2
155 x 1

Working set

280 x 4 (1-4) vid

bonus sets

300 x 1 paused

315 x fail. got to the pause and started the upward movement but no joy today. I could feel the weight sinking on the way down. Not out of control but a little too fast. You can see it in the vid. I did get 300 paused though so I'm pretty stoked about it.

BOR 205 x 8,6,6

seated OHP

125 x 8
2 x 135 x 6

Weighted pull ups

BW+25 x 8,6,6

optionals

lateral DB raises ss w/ weighted dips

3 x 20 x 12

3 x bw+25 x 12

Feeling good. Wish my squat was moving this well. Still have enough time for one whole cycle of JC still.
Very impressive benching Rich, seriously all the reps looked pretty easy for this stage in the program. You have definitely made significant strides on bench! Awesome session and great looking pauses!


You're right about the gains on bench. It's been nothing short of a miracle for me. I think Deads on friday is going to be really good too. Just have a feeling.

http://www.youtube.com/watch?v=gBA0ELehGiI&feature=youtu.be (http://www.youtube.com/watch?v=gBA0ELehGiI&feature=youtu.be)
Title: Re: Reduni's Log.
Post by: Dave on March 08, 2017, 08:42:28 PM
You might get that 315 after another cycle.  Awesome benching man.
Title: Re: Reduni's Log.
Post by: ShawnJ on March 08, 2017, 09:53:25 PM
Hellz ya Rich! Fantastic PR's, very impressive progress, congrats bud!
Title: Re: Reduni's Log.
Post by: Andrew on March 08, 2017, 10:19:15 PM
Nice job Rich, great progress during this run of JC. Max reps on all lifts so far is terrific.
Title: Re: Reduni's Log.
Post by: reduni on March 10, 2017, 01:12:54 PM
Thanks everyone. Hoping for some more good results on the next run. Just finished my first go round and I'm pretty happy. Set another pr on deads today so I'll use that number next cycle.

JC week 5 day 3

Deads

WU
135x10
225x5
295x3
365x1

working set

415x4 (1-4)

Bonus

465 x 1 PR

485 fail. I think it's there but when I started the pull vision faded. It's happened before. Think it's a sudden spike in BP but I'm no dr.

optional lower

leg extension

100 x 12 pwo
120 x 12
120 x 12

standing calf raise

3 x 225 x 12

that's it. I'm happy with everything in general. Wish my squat wasn't so sucky but what ever.. On to the next round.

http://www.youtube.com/watch?v=J5gMKwXUP7U&feature=youtu.be (http://www.youtube.com/watch?v=J5gMKwXUP7U&feature=youtu.be)


oh, and any form critiques are welcome as always. :D
Title: Re: Reduni's Log.
Post by: Dave on March 10, 2017, 01:38:26 PM
Oh man nice pr!!! What was your previous pr?  That's another great day in the gym!! JC is treating you very well.
Title: Re: Reduni's Log.
Post by: reduni on March 10, 2017, 01:54:51 PM
My previouse was 425x2. But that was doing joker sets on 531 so I was a little gassed by then.
Title: Re: Reduni's Log.
Post by: piperdown on March 10, 2017, 02:23:10 PM
Sweet, sweet PR land!
Nice job Rich!!  :thumbsup:
Title: Re: Reduni's Log.
Post by: John on March 10, 2017, 02:25:57 PM
Nice deads PR!!

The bench session- you've got stones going for the 4th rep on the 280  :o After rep 3 there is no way I thought the 4th was going up. Great work!
Title: Re: Reduni's Log.
Post by: Andrew on March 10, 2017, 02:36:54 PM
agree with John, how in the hell did you get that 4th bench rep up is beyond my comprehension. And nice DL PR! You've got some good realistic 1RM's now for your next run of JC. You're gunna crush it at Utica! 1100 total is there for you already and maybe even 1200
Title: Re: Reduni's Log.
Post by: ShawnJ on March 10, 2017, 03:26:12 PM
Well looky here...more PR's today 8) Big congrats on the 415x4 PR and the 40lb 465PR! That's some hyoooge progress this cycle Rich!  Looks like room for growth leading into the next JC cycle!
Title: Re: Reduni's Log.
Post by: ShawnJ on March 12, 2017, 11:45:01 PM
When you starting the next round Rich? I am starting Sunday so I finish 8-9 days before the meet.
Title: Re: Reduni's Log.
Post by: reduni on March 13, 2017, 06:20:25 PM
Nice deads PR!!

The bench session- you've got stones going for the 4th rep on the 280  :o After rep 3 there is no way I thought the 4th was going up. Great work!


Thanks John. Never really thought about NOT doing 4 reps. The worst that would happen is I get pinned. It's happened before and it'll happen again. That's what the safeties are for.

agree with John, how in the hell did you get that 4th bench rep up is beyond my comprehension. And nice DL PR! You've got some good realistic 1RM's now for your next run of JC. You're gunna crush it at Utica! 1100 total is there for you already and maybe even 1200


Thanks Andrew. It'll be a tough run this next cycle for sure. But as long as I don't die in the first 2 weeks I'll be okay. I'll be happy to beat 1000. Anything more is gravy.

Thanks to everyone else for support. It's a cool little community here.

Started round 2 today. In case I haven't said it before... SQUATS SUCK!!! >:( Got it done though. ;D

JC cycle 2 week 1 day 1

Squats

warm ups

bw x 10
2 x bar x 10
135 x 10
185 x 5
225 x 2

working weight

4 x 255 x 6 vids of set 2 and 4

deads

bunch of warm ups

2 x 370 x 6 vid of set 2

optionals

standing calf raise ss w/ db curls

3 x 225 x 12

3 x 35 x 12

that's it. I really focused on looking forward and not down. Gonna have to get used to that. Right now it just doesn't feel comfortable. Well practice, practice, practice.

http://www.youtube.com/watch?v=W2R_zzXRdB4&feature=youtu.be (http://www.youtube.com/watch?v=W2R_zzXRdB4&feature=youtu.be)


Oh and I could use some advice on what type of squatter I am. I.E Fast, wide stance etc. I need to get some wraps and I'm trying to decipher Ramrods charts. I think I would consider myself neutral stance and fast?!? :dunno: THanks for any help.
Title: Re: Reduni's Log.
Post by: Dave on March 13, 2017, 06:28:05 PM
Excellent start Rich  8)
Title: Re: Reduni's Log.
Post by: ShawnJ on March 13, 2017, 07:55:08 PM
Hard session Rich! Great job hammering it out, definitely looking more challenging this round but you gutted it out and it looked very good! Neutral stance and fast sounds right to me, so a wrap with more stretch should give you the rebound you need.
Title: Re: Reduni's Log.
Post by: Andrew on March 13, 2017, 10:09:24 PM
great start. That first session is hard as hell. Squats looked good and that deadlift set looked very smooth. No idea on the squat/wrap advice. I've never used them either. I just bought the ones that Deralta reccomended.

edit: here is the link of what i got: https://www.strengthshopusa.com/sleeves-wraps-straps/knee-wraps/thor-knee-wraps.html (https://www.strengthshopusa.com/sleeves-wraps-straps/knee-wraps/thor-knee-wraps.html)

they shipped to my house fast. I got 3meter length
Title: Re: Reduni's Log.
Post by: reduni on March 14, 2017, 04:14:05 PM
Thanks everyone. Doms kicking in today. Not debilitating but enough to remind me that I squatted yesterday. Good day today. Felt pretty decent and rolled through the workout pretty well. I am noticing that my OHP is suffering and before anyone says anything I know it's cause of benching and such. Things are a little tuckered by the time I get to OHP. Still wish it was more but I don't Press at the comp so it don't matter that much.

JC week 1  day 2

Bench

warm ups

2 x bar x 10
135 x 10

working sets

150 x 10
205 x 10
225 x 8
235x6
 
all paused

BOR
196 x 10,10,8,6

seated ohp

2 x 110x12
115x10
120x8

pull ups

bw x 12,12,10,8

optionals

lateral db raise ss w/ dips

3 x 25 x 12

3 x bw x12

That is it. Over all I'm happy. Bar moved really well on bench. Last rep on 235 shifted up towards my head and was a little more front delts than pecs but it wasn't too bad.

http://www.youtube.com/watch?v=0BxEuot7cjg&feature=youtu.be (http://www.youtube.com/watch?v=0BxEuot7cjg&feature=youtu.be)
Title: Re: Reduni's Log.
Post by: ShawnJ on March 14, 2017, 05:22:52 PM
Great job Rich, Tool, Motörhead and Metallica....like we were cut from the same musical cloth  8)
Looks like all your bench sets will be 5lbs over mine, great job hitting them all paused!
Title: Re: Reduni's Log.
Post by: Andrew on March 14, 2017, 07:54:24 PM
Hell yeah, you smoked that bench session!
Title: Re: Reduni's Log.
Post by: Dave on March 15, 2017, 08:12:38 PM
Great first upper day Rich!
Title: Re: Reduni's Log.
Post by: reduni on March 17, 2017, 08:29:09 PM
Been busy last couple of days but got my sessions in. Yesterday was bench and an early workout. I had to be somewhere so it was pressed for time. Still managed to get all the important stuff done. Today was squats. Pretty tuckered afterwards. A new leg press finally showed up at work so I'm pretty happy about that.

JC week 1 day 3

bench
warm ups
2 x bar x 10
135 x 10

working sets
150x10
205x10
225x8
235x6

No paused reps today. It was a tough day.

BOR
185x10,10,8,6

Standing OHP

115x12,12,10,8

pull ups

bw x 12,12,10,8

no optionals. got everything done in about 45 mins.


Todays squats

jc week 1 day 4

squats

warm ups
2 x bw x 10
bar x 10
135 x 10
185 x 4

working set
4 x 225 x 8

deads
2 x 325 x 8

leg press

315 x 12
385 x 12
435 x 12


calf raise
3 x 180 x 12

Couple of decent days. Bench again on sunday then week 1 is done. On to terrifying week 2.  :o
Title: Re: Reduni's Log.
Post by: ShawnJ on March 17, 2017, 08:34:00 PM
Great job Rich, especially the early upper when pressed  for time! Beauty work on the 8's lower session, the weight itself isn't that bad on this day but those reps add up!
Title: Re: Reduni's Log.
Post by: reduni on March 18, 2017, 06:22:41 PM
Thanks Shawn. Volume is tough for sure. Both the squats then deads is a good accumulation. Legs are feeling it today. Last bench session for week one today. Went fairly well. Ohp is still suffering. Having some issues with my left shoulder/tri. I can feel it during bench. Nothing major. Just going to keep an eye on it.

Jc round 2 week 1 day 5

Bench
Warmups

2 x bar x 10
135 x 10
185 x 5
225 x 2

All paused

Working set
240 x 10 amrap

Bor
195 x 10,10,8,6

Seated ohp

2 x115 x 12
120 x 9
120x8

Pull ups

Bw x 12,12,10,8

Optionals

Db lateral raise ss with dips

3 x 25x12

3 x bw x12

Thats it till monday. EMOM squats. Woohoo ::)

http://youtu.be/kGNYxj7BTuE (http://youtu.be/kGNYxj7BTuE)

Title: Re: Reduni's Log.
Post by: ShawnJ on March 18, 2017, 08:20:25 PM
Beauty session Rich! 240x10 is some serious gainz! Strong benching dood!
Title: Re: Reduni's Log.
Post by: Andrew on March 19, 2017, 10:43:23 PM
Great finish to wk 1. You're plowing thru that volume killer
Title: Re: Reduni's Log.
Post by: John on March 19, 2017, 11:42:57 PM
Great job w/ week 1. Now the fun of week 2 begins  :P
Title: Re: Reduni's Log.
Post by: reduni on March 21, 2017, 11:20:26 AM
Great job w/ week 1. Now the fun of week 2 begins  :P


It has begun. Day one of emom done yesterday. It went really well actually at least as far as squats are concerned. I did paused deads and by the end they weren't really paused. Form was pretty crappy too but 8 reps of something was pulled off the floor. Hamstrings were barking but the back was good so I guess form wasn't that bad.

JC week 2 day 1

Squats
warm ups
2 x bw x 10
135 x 10
185 x 5
225 x 2

working sets

255 x 10 vid

emom

5 x 260 x 3

paused deads

3 x 345 x 8  Horrible but got it done. I think for this many reps I should have lowered the weight a bit. At least for after emom squats.

optionals

calf raise ss/ with db curls

3 x 225 x 12

3 x 35 x 12

thats it. Upper in a bit.

http://youtu.be/QJBweQ92fpQ (http://youtu.be/QJBweQ92fpQ)
Title: Re: Reduni's Log.
Post by: Dave on March 21, 2017, 11:26:46 AM
1 down 1 to go. Nice work on the first emom day rich.
Title: Re: Reduni's Log.
Post by: reduni on March 21, 2017, 11:30:01 AM
great start. That first session is hard as hell. Squats looked good and that deadlift set looked very smooth. No idea on the squat/wrap advice. I've never used them either. I just bought the ones that Deralta reccomended.

edit: here is the link of what i got: https://www.strengthshopusa.com/sleeves-wraps-straps/knee-wraps/thor-knee-wraps.html (https://www.strengthshopusa.com/sleeves-wraps-straps/knee-wraps/thor-knee-wraps.html)

they shipped to my house fast. I got 3meter length

Thanks Andrew. I had a look at them but they are sold out here in canada and the last time I ordered it took forever to get here. I ended up ordering these (https://www.ironrebel.ca/collections/power-gear/products/outlaw-knee-wraps). They're not in yet but we'll see how they are. I wanted the SHP kratos or Savage but had issues with ordering through the site and never got a response from them so looked elsewhere.
Title: Re: Reduni's Log.
Post by: Get-n-fit on March 21, 2017, 11:32:30 AM
Good looking squats Rich!  255x10 is awesome.  Your form looks good, my only concern is when you hit the hole you look straight down while driving up, I'd pick a spot roughly 8 feet in front of you and watch it the entire time.  Other than that little bit everything else looks strong!
Title: Re: Reduni's Log.
Post by: ShawnJ on March 21, 2017, 11:36:14 AM
Great job Rich! Looked like a tough set but you hammered out all 10 like a boss! Awesome session, 8 rep paused reps sounds insane, TSA had me only doing 3x3's and that was bad enough lol. Congrats on the rep PR!
Title: Re: Reduni's Log.
Post by: reduni on March 21, 2017, 11:46:01 AM
1 down 1 to go. Nice work on the first emom day rich.

Thanks Dave. Tough one coming up

Good looking squats Rich!  255x10 is awesome.  Your form looks good, my only concern is when you hit the hole you look straight down while driving up, I'd pick a spot roughly 8 feet in front of you and watch it the entire time.  Other than that little bit everything else looks strong!

Thanks Brad. I've been trying to look up a little more but it's a tough one to remember. I know I'm closing my eyes later in the set as I power through my sticking point. 

Great job Rich! Looked like a tough set but you hammered out all 10 like a boss! Awesome session, 8 rep paused reps sounds insane, TSA had me only doing 3x3's and that was bad enough lol. Congrats on the rep PR!

It was tough but the weight wasn't too bad just the reps. My cardio for 10 reps had me sucking wind through my ass lol.

Yeah I guess I aimed a little too high for the paused deads. Oh well. Good info for next time.
Title: Re: Reduni's Log.
Post by: reduni on March 21, 2017, 05:55:28 PM
Upper today. Not too bad overall. Didn't make max reps on the third set. They were all paused though so that's my excuse and I'm sticking to it. :D

JC week 2 day 2

Bench
Warm ups

2 x bar x 10
135 x 10
185 x 5

Working sets

220 x10
235x8
245x6  (6-8)  >:(

all paused

Close grip cable rows

180x10
200x8 whole stack. my bottom plate is broken so although it works it's a lot of extra friction. that's why I backed off on the last set
190x8

seated ohp

115x10
120x8
125x6

pull ups

bwx10,8,6

optionals

lateral db raise ss with dips

3x25x12
3x bw x 12

thats it. I haven't used my cable stack in a long time. Whole stack wasn't really that hard. Never been able to do that. Progress is a wonderful thing 8)
Title: Re: Reduni's Log.
Post by: Dave on March 21, 2017, 06:06:15 PM
Nice work rich. Progress is an awesome thing for sure!!
Title: Re: Reduni's Log.
Post by: Andrew on March 21, 2017, 09:48:50 PM
Loved that squat set of 255x10. You really dug deep for those last few reps and finished them out strong.
Title: Re: Reduni's Log.
Post by: piperdown on March 22, 2017, 09:30:51 AM
I dunno Rich, 245 for 6 and all paused is not anything to "frowny" face. That's some good, solid reps!
Progress sneaks up on us. I know sometimes I have to stop and think "huh, that used to be my max and now I'm repping it"
Title: Re: Reduni's Log.
Post by: reduni on March 23, 2017, 07:30:50 PM
Thanks everyone.

Second emom today and it sucked ass. Things went ok but my form felt off for some reason. The 10 sucked. The emom went ok but the first rep of every set just felt off everytime. Like my body forgot the motion. Got it done though. Thank goodness that nonsense is over.

JC week 2 day 3

Squats

warm ups

2 x bw x 10
bar x 10
135 x 10
185 x 5
225 x 2
245 x 1

working sets
260 x 10

emom
10 x 250 x 3

paused deads
3 x 225 x 8  went light cause I was smoked

leg press
3 x 340 x 10

calf raise

3 x 225 x 12

that's it. glad it's over. gonna feel it tomorrow.
Title: Re: Reduni's Log.
Post by: ShawnJ on March 23, 2017, 07:34:36 PM
Congrats Rich! Serious congrats....jelli as faak u are done that one lol. Awesome rep PR and props for surviving  8)
Title: Re: Reduni's Log.
Post by: BLK00TJ on March 23, 2017, 08:33:59 PM
Awesome work. The rest between emom gets short don't it?
Title: Re: Reduni's Log.
Post by: reduni on March 23, 2017, 09:13:10 PM
Awesome work. The rest between emom gets short don't it?

Wait..... There's rest between sets? :o

Congrats Rich! Serious congrats....jelli as faak u are done that one lol. Awesome rep PR and props for surviving  8)

Thanks Shawn. So glad it's done. Looking forward to everyone else's pain and suffering.   :satan:
Title: Re: Reduni's Log.
Post by: Andrew on March 23, 2017, 10:22:38 PM
Nicely done and you got all 10 reps at 260. That's got to be a PR!
Title: Re: Reduni's Log.
Post by: Dave on March 24, 2017, 12:36:44 AM
I am so jealous of you right now ;D  I'll be done tomorrow I think.
Title: Re: Reduni's Log.
Post by: reduni on March 24, 2017, 03:36:47 PM
Nicely done and you got all 10 reps at 260. That's got to be a PR!

Thanks Andrew. I think everything at this point is a rep PR ;D

I am so jealous of you right now ;D  I'll be done tomorrow I think.

Just embrace the torture that is EMOM. :o ;D Once it's done it's done. Only like 15 minutes or so of hell.


Had a pretty good day today. Still a little fatigued from yesterday but surprisingly not sore. Knock on wood. Upper today. I didn't pause anything cause I wanted my 8 reps on the final set of Bench. OHP was really good today too. I think it's cause of no pauses. I didn't fry my tri's.

JC week 2 day 4

Bench

warm ups

2 x bar x 10
135 x 10
185 x 5

Working sets

220 x 10
235 x 8
245 x 8 (6-8)

BOR

205 x 10,8,8

seated ohp

115 x 10
125 x 8
135 x 8

pull ups

BW x 10,8,6


optionals

lateral db raise ss with dips

3 x 25 x 12

3 x bw x 12

that's it. day off tomorrow then upper again on sunday.
Title: Re: Reduni's Log.
Post by: Get-n-fit on March 24, 2017, 03:54:55 PM
Great Upper session Rich!
Title: Re: Reduni's Log.
Post by: ShawnJ on March 24, 2017, 03:56:49 PM
Loving that 245x8 Rich! Strong benching! Solid accessory work as well. Doin damn good man!
Title: Re: Reduni's Log.
Post by: reduni on March 27, 2017, 10:02:45 AM
Thanks everyone. Just plugging along. Had my final week 2 upper. I was all set to get in and going and had to respond to a fire.(volunteer in my township) 6 hours later and a little fatigued I descended into the dungeon. haha. It went well. I may have hammered out and extra rep but I was pretty happy. The weighted dips at the end were harder than before but got them done.

JC week 2 day 5

upper

bench
warm ups

2 x bar x 10
135 x 10 paused
185 x 5 paused
225 x 2 paused

working set

235 x 12 MR


wide cable rows

180 x 10
2 x 190 x 8

seated ohp

115 x 10
125 x 8
135 x 6

pull ups

bw x 10,8,6

optionals

lateral db raise ss with weighted dips

3 x 30 x 10
3 x bw+25 x 12

Done. squats today. going to try out the new wraps today as well.

http://youtu.be/WHUSowqMyco (http://youtu.be/WHUSowqMyco)
Title: Re: Reduni's Log.
Post by: ShawnJ on March 27, 2017, 11:04:43 AM
Solid 12 MR set Rich! Bench is kicking ass for you. I know I am always thrilled to get 10 on these days and don't think I have ever hit 12 the last 3 times I ran this. Great job on the accessories as well, beauty session after 6 hours of fire fighting!
Title: Re: Reduni's Log.
Post by: Andrew on March 27, 2017, 11:18:32 AM
awesome benching, and your accessories are strong as hell! I better keep working on my deadlift, its my only chance of keeping up with you in Utica :D

keep it up, awesome stuff Rich!
Title: Re: Reduni's Log.
Post by: Dave on March 27, 2017, 03:17:23 PM
Nice work Rich.  We're at about the same pace still on the program  Are you going to spread out the last 3 week a bit as well? 
Title: Re: Reduni's Log.
Post by: reduni on March 27, 2017, 10:27:34 PM
Solid 12 MR set Rich! Bench is kicking ass for you. I know I am always thrilled to get 10 on these days and don't think I have ever hit 12 the last 3 times I ran this. Great job on the accessories as well, beauty session after 6 hours of fire fighting!

Thanks Shawn. Bench has been feeling pretty good this week. Wish my squat felt like that.

awesome benching, and your accessories are strong as hell! I better keep working on my deadlift, its my only chance of keeping up with you in Utica :D

keep it up, awesome stuff Rich!


Thanks Andrew. Don't think you have anything to worry about in Utica. Only thing I'll be ahead of you on is bench.

Nice work Rich.  We're at about the same pace still on the program  Are you going to spread out the last 3 week a bit as well? 


Thanks Dave. We seem to be going day for day. I'm probably going to run the last week twice and add some wrapped squat work in. I need practice for that for sure. First time today with wrapped and it was all kinds of fuked up.


Got through today's squats. Not great but got max reps on all 3 sets. It was close on the last couple for sure. I tried wrapped today too for the first time. First try I wrapped like in the vid you provided Shawn. Second attempt was criss cross. I used the same 275 as the sets for this. I'll let the vids do the splainen'

JC week 3 day 1

lower

Squats
warm up

2 x bw x 10
bar x 10
135 x 10
185 x 5
225 x 2

working sets
3 x 275 x 6  (4-6) vid of 2nd set

wrapped squats

275 x 1/8

275 x 1

Deads

2 x 405 x 6 (3-6) vid of 2nd set

That's it. Much more practice required.

http://youtu.be/mREXxwxxdDs (http://youtu.be/mREXxwxxdDs)
Title: Re: Reduni's Log.
Post by: Andrew on March 28, 2017, 12:35:55 AM
Nice work getting max reps in everything. Squats and deads looking strong! The first few time I tried the wraps it felt weird and hurt actually. Not sure what changed but after doing several reps I began to really like them. I still take them off real quick after a rep though :D. I'm sure if you keep practicing you will grow to like them
Title: Re: Reduni's Log.
Post by: ShawnJ on March 28, 2017, 08:19:10 AM
Beauty squatting Rich, definitely looked tough but you hit max reps on all 3! I always find this day tough in the program. Second wrapped set looked good, first I wasn't  sure what happened other than not dropping in the hole. Great workout, the deads went up like butta!
Title: Re: Reduni's Log.
Post by: Get-n-fit on March 28, 2017, 08:43:54 AM
Squats looks great Rich, you've got some real good speed!
Title: Re: Reduni's Log.
Post by: tobymax on March 28, 2017, 11:08:29 AM
Super workouts lately.  That 235x12 BP!  Squats and Deads look great in the videos.
Title: Re: Reduni's Log.
Post by: reduni on March 28, 2017, 02:23:01 PM
Nice work getting max reps in everything. Squats and deads looking strong! The first few time I tried the wraps it felt weird and hurt actually. Not sure what changed but after doing several reps I began to really like them. I still take them off real quick after a rep though :D. I'm sure if you keep practicing you will grow to like them


Thanks Andrew. Last set of Squats was a little scary. Got the max reps but just barely. Definitly going to need more practice with wraps. Just the walk out and standing there felt wierd and off balance. Started the descent and felt way out of shape so I stopped. Almost couldnt bend my knee's. Next try was a different wrap style and just a hair looser. Went much better. I think I'll like them once I get a few more reps in.

Beauty squatting Rich, definitely looked tough but you hit max reps on all 3! I always find this day tough in the program. Second wrapped set looked good, first I wasn't  sure what happened other than not dropping in the hole. Great workout, the deads went up like butta!


Thanks Shawn. Deads were tough but manageable. Pretty sure it's a rep pr. More practice with wraps is in order.

Squats looks great Rich, you've got some real good speed!


Thanks Brad. Squats sure didn't feel like there was any speed there. 

Super workouts lately.  That 235x12 BP!  Squats and Deads look great in the videos.


Thanks Toby. Everything has been humming along fairly well so far. Happy with the progress.



Changed up the schedule a little. Was supposed to bench tomorrow but I don't look very closely at the program days. So it happened today. Felt good going in. Half way through the bench morning coffee kicked in and started to get a bit of the spins and a little nauseous but it passed. Got my reps and bumped weights for accessories.

JC week 3 day 2

Bench

warm ups
2 x bar x 10
135 x 10
185 x 5
225 x 2  all paused

working sets

3 x 255 x 6 (4-6) all paused

BOR

3 x 225 x 6

seated ohp

3 x 135 x 6

pull ups

2 x bw +25 x 6
bw +35 x 6

Thats it. Squats on Thursday. It's supposed to be friday but I'd rather squat in my rack at home. Especially with wraps.

http://youtu.be/PLsvEGzFLJ0 (http://youtu.be/PLsvEGzFLJ0)
Title: Re: Reduni's Log.
Post by: Dave on March 28, 2017, 03:27:21 PM
Excellent couple of sessions.  Squats looked good in the wraps once you figured it out!
Title: Re: Reduni's Log.
Post by: ShawnJ on March 28, 2017, 07:48:17 PM
Strong benching Rich! Hit them all paused too!
Title: Re: Reduni's Log.
Post by: reduni on March 30, 2017, 04:40:32 PM
Thanks fella's. Happy with Bench. Deads seem ok. Feel like I'm struggling with Squats. I know I'm getting max reps but it just feels off. Then there's the whole issue of wraps. A couple of singles today and it went ok. I'm high though. Having a tough time wrapping evenly too. I know it's all practice and I'll get there.

JC week 3 day 3

squats

warm ups

2 x bw x 10
bar x 10
135 x 5
185 x 5
225 x 2
255 x 1

working set
280 x 6 (4-6) vid

wrapped

280 x 1
300 x 1 vids

rack pull

no belt
345 x 8 just below the knee. Been a while since I did these and it's a different feeling for sure. Figured I'd try it out again since others have reacquainted themselves with it also.

http://youtu.be/LuG8v1Z3y_c (http://youtu.be/LuG8v1Z3y_c)

Tough day. For some reason my quads were sore. Took a bit of stretching to warm up today.  A little lackluster going in today. Was going to bench tomorrow but I don't like the set up at work that much and I have time so I'll do it saturday. I also have a fire truck pull for charity on saturday with my volunteer hall so that should be fun.
Title: Re: Reduni's Log.
Post by: ShawnJ on March 30, 2017, 05:20:07 PM
Great session Rich! Take this for what it's worth, you are overthinking things with the squats. 280x6 looked great. You held your form together and got all your reps. You are just being pushed real hard by the program this round, you have true 1RM's in and all sets from week 3 on are heavy, they feel heavy, they are meant to feel heavy, you are killing it, trust me.
The wraps may just need more practice man, wrapping yourself sucks as well, I still find it tiring and inconsistent. In the end if you aren't comfortable just compete in Raw classic instead of modern? Think you will get the swing of them though, keep plugging and fantastic work today!
Title: Re: Reduni's Log.
Post by: piperdown on March 30, 2017, 05:46:24 PM
Putting in the time and effort Rich and it definitely shows!
Squats looked real solid  :)
Title: Re: Reduni's Log.
Post by: Andrew on March 31, 2017, 12:40:44 AM
I think Shawn is right, don't let the squats get into your head. They look good, just keep going. Nice job hitting max reps on that set
Title: Re: Reduni's Log.
Post by: Dave on March 31, 2017, 05:21:11 AM
i constantly struggle with depth so I understand where you're coming from.  Your 280 set was great and below depth and the wrapped set looked right there.  When it counts you'll easily get an extra inch.  It's not a strength issue I'm guessing just getting used to your wraps.   

On a separate note it's very cool that you volunteer as a fire fighter.  Have fun on the weekend. That sounds like a blast.
Title: Re: Reduni's Log.
Post by: reduni on March 31, 2017, 07:24:40 PM
Thanks everyone. I'll have to agree with you all. I'm overthinking things. I think for me an issue is that no 2 reps ever feel the same. I may be good on one and the next I'm a little too far forward etc. It's getting to me a little. I'm happy I'm getting all my reps and I don't think I'd stop till I had them all or till I dump the bar. Guess I just need a bit of a different perspective so I appreciate the feedback. Wraps just need more practice. Kind of liking them but they're definitely not comfortable. Still getting used to trying to balance the liftoff and walkout. Just feels awkward. I need to get a little deeper in the hole too.

I wasn't going to hit the gym today but had time on my hands so in I went. Wasn't bad but the bench set up isn't optimal. Bench is narrow and soft and the rack a gunrack style of hooks so liftoff is difficult. Can't just push up and settle the bar in place. Pushing up just pushes the bar into the underside of the next hook. I'm going to see if I can come up with something else.

JC week 3 day 4

Bench

warm ups

2 x bar x 10
135 x 10
185 x 5
225 x 2

working sets

260 x 6,6,4 (4-6)

BOR

3 x 225 x 6

standing ohp

3 x 135,140,145 x 6

pull ups

bw +25 x 6
2 x bw +35 x 6

That's it. Last set of bench wasn't going beyond 4. Just didn't feel stable enough to try it and the spotter arms are pretty short. I may try again tomorrow cause I'm at home but I'll see.
Title: Re: Reduni's Log.
Post by: ShawnJ on March 31, 2017, 08:53:43 PM
Nice work Rich! 2 sets of 6 and a set of 4 is strong ass benching! Hope I can keep up to maybe 10lbs less than you at the meet, but we will see.  Narrow benches are terrible, my other bench is narrow and soft and hated it before I bought my Rogue bench.
I get what you are saying about the squats feeling inconsistent. Mine aren't as bad as they used to be but I still struggle with that. Just keep squatting, getting used to doing reps at these high percentages is a skill just as it is a test of strength. You are kicking ass!
Title: Re: Reduni's Log.
Post by: Andrew on March 31, 2017, 11:21:11 PM
great benching, you are really flying thru these JC training blocks. That OHP too  ;D
Title: Re: Reduni's Log.
Post by: reduni on April 02, 2017, 07:08:39 PM
Thanks guys. I never got in the gym yesterday. It was too nice out so I sat on my deck and had some beers. Resting up for tomorrow's squats. Had the truck pull yesterday and our team won but just barely. .07 seconds. It was fun though and for a good cause.

Getting psyched up for the next week.  :panic:
Title: Re: Reduni's Log.
Post by: ShawnJ on April 02, 2017, 08:07:21 PM
Truck pull sounds like a blast Rich and a well deserved rest after! Week 4 tomorrow I guess huh? Giddyup, the best squat session of the program is next!!
Title: Re: Reduni's Log.
Post by: Dave on April 02, 2017, 09:32:36 PM
Nice benching and gratz on the truck pull!!

On to week 4 :)
Title: Re: Reduni's Log.
Post by: reduni on April 04, 2017, 11:43:22 AM
Thanks everyone. Been trying hard. Had by far the hardest squat day of my life yesterday. Got pinned twice but I'm OK. Left hamstring is feeling a little off today. It was fine yesterday but today it's a little sore. Right trap feels like it's got a stitch too but that started before yesterdays session. Hope it all goes away. Again went in feeling a little lethargic but not too bad. Energy didn't seem to be there. Got it done though.

JC week 4 day 1

Squat
warm ups

bw x 10
bar x 10
135 x 5
185 x 5
225 x 2
255x1
275x1

working sets

285 x 1.5 got pinned I attacked the hole a little too hard on the second rep and lost a bit of tension. bingo bango I'm stuck.
285 x 3
290x3 vid
295x3 vid

wrapped

295 x 1 vid
315x1  vid weight pr. it's wrapped so not the same
went for the gusto and failed 345 x 1 Getting stuck with wrapped knees sucks. They wanted to pop straight. Took a bit of skin off my back but nothing critical. vid

rack pulls
2 x 365 x 6

that's it no optionals today. I'll count my wrapped work as the extra stuff. Today was tough for sure.Wrapping is getting better and faster. I'm having a tough time with the walkout while wrapped. I can't seem too feel where my feet are and I'm banging the weights on the rack. Can't seem to walk out straight.  Bench in a bit.

http://youtu.be/71u7Q-v_qkY (http://youtu.be/71u7Q-v_qkY)
Title: Re: Reduni's Log.
Post by: reduni on April 04, 2017, 03:18:55 PM
Felt better for today's session although it wasn't squats lol. Got all my reps. No optionals though. Got other things that need to get done.

JC week 3 day 2

Bench

warm up
bar x 10
135 x 10
1850x 5
225x2

working sets

260x3
265x3
270x3

all paused and vids

narrow cable row.

2x180x10
190x8
195x6

seated ohp

2x115x12
120x10
125x8

pull ups

bw x 12,12,10,8

thats it. Went well. No complaints on bench that's for sure. Went with cable rows instead of bor to try and keep traps out of the movement as much as possible. They feel ok but still have a little bit of a pinch in it. Day off tomorrow and squats again thursday. blech :-\

http://youtu.be/C-ZWw8rGC1A (http://youtu.be/C-ZWw8rGC1A)
Title: Re: Reduni's Log.
Post by: piperdown on April 04, 2017, 04:45:10 PM
Great job on the working sets for Bench Rich!
Those were nice and controlled  :thumbsup:
Title: Re: Reduni's Log.
Post by: ShawnJ on April 04, 2017, 06:19:25 PM
Kicked ass on the bench today Rich! Strong work dood! Hard session of squats but you still killed it! Awesome work coming back from that initial dump and still smoking your reps! Wraps are looking much better. I know exactly what you mean about walking out the bar, trying to get your numb clumsy feet into position lol. I always seem to hit my rack on wrapped set walkouts as well.
Here is the good news. In Utica u get under the bar, stand up then squat, no walkouts!
Title: Re: Reduni's Log.
Post by: reduni on April 05, 2017, 10:39:30 AM
Great job on the working sets for Bench Rich!
Those were nice and controlled  :thumbsup:
Thanks Eric. Bench seems to click for me.  Even with heavy weight My form doesn't seem to break down much. And paused keeps me tight and controlled.

Kicked ass on the bench today Rich! Strong work dood! Hard session of squats but you still killed it! Awesome work coming back from that initial dump and still smoking your reps! Wraps are looking much better. I know exactly what you mean about walking out the bar, trying to get your numb clumsy feet into position lol. I always seem to hit my rack on wrapped set walkouts as well.
Here is the good news. In Utica u get under the bar, stand up then squat, no walkouts!

Thanks Shawn. Looking forward to not having to walk out the bar while wrapped. Hopefully I can get the numb bricks at the end of my legs in the right position without too much fussing. The initial dump on the first set was a tough one to get through for sure. Subsequent sets weren't any easier to get my head around. I'm happy with my improvement in wrapping speed and consistency and how the squats are actually going. It's a work in progress for sure. I'm going to do more in the week after this cycle to get some more time in.
Title: Re: Reduni's Log.
Post by: Dave on April 05, 2017, 05:28:48 PM
Bounced back nicely afterwards.  Nice work over all on the squats and a huge attempt at a pr!


Is this your first meet as well Rich? 
Title: Re: Reduni's Log.
Post by: Andrew on April 05, 2017, 08:21:31 PM
Kudos to you for really going for it on squats. That last session looked brutal, I can see you are pushing hard and finding your limits but that zone you are in is where the gains lay. Are your legs really getting numb that fast from wrapping? I'm still experimenting and learning how to wrap but the wrap tightness that I have been using is uncomfortable but not so tight that I go numb very quick
Title: Re: Reduni's Log.
Post by: reduni on April 06, 2017, 01:38:46 PM
Bounced back nicely afterwards.  Nice work over all on the squats and a huge attempt at a pr!


Is this your first meet as well Rich?


Thanks Dave. Yes it's my first comp. We'll see how it goes. I guess I overreached on my last wrapped attempt but I was still feeling ok at that point. 315 felt good. Meh whadda ya gonna do? ::)

Kudos to you for really going for it on squats. That last session looked brutal, I can see you are pushing hard and finding your limits but that zone you are in is where the gains lay. Are your legs really getting numb that fast from wrapping? I'm still experimenting and learning how to wrap but the wrap tightness that I have been using is uncomfortable but not so tight that I go numb very quick


Thanks Andrew. Definitly at my threshold and pushing hard. It's now a mental game for sure. Feet arent completely numb but certainly feel clumsy. Today was better as my wrapping is getting quicker.  I've got chicken legs so it probably doesn't take much for blood flow restriction.

Another squat day done. Felt a little better today about it. Still terrified but didn't look like a sack of shit in a compacter today LOL. Lowest part of my ribs are a little tender. Probably from the edge of my belt when I folded. Left hamstring was feeling a little off right near my knee too. I was a little worried but it didn't seem to affect anything once I got to the working sets. I guess some pr's were set today too. Not really keeping track anymore. It's just in the program. I made bigger jumps in my warm ups reps and lowered the actual reps as well to see how I felt. I think it went ok so I'll probably keep at it.

JC week 4 day 3

squats

warm ups

bw x 10
bar x 10
135 x 5
225 x 2
275 x 1

working sets

295 x 3
305 x 2 (1-2)

wrapped
315 x 1

only did one attempt at wrapped cause deads were going to be heavy today

Deadlift

425 x 3
440x2 (1-2)

first rep of 440 seemed slow and heavy. Second rep was faster. I felt a little out front on it but looking at the vid it didn't look too bad. Oh well. It went up and I'm not hurt so win win.

Bench tomorrow and a couple days off. I'm supposed to squat on monday again and it's the heaviest so far but I'm at work and there isn't a great rack for protection so I'll probably either squat sunday or tuesday.

http://youtu.be/tLCjVCGLxoo (http://youtu.be/tLCjVCGLxoo)
Title: Re: Reduni's Log.
Post by: ShawnJ on April 06, 2017, 04:13:57 PM
Awesome session Rich! Hard work on those PR's today! Wrapped set looked great, and much more comfortable. Strong pulls as well, fantastic stuff!
Title: Re: Reduni's Log.
Post by: Andrew on April 07, 2017, 02:47:51 AM
great job. The 315 wrapped rep moved real good, and you dropped into the hole with more confidence. I'm doing similar warm ups as you for squats and its working good for me also.
Title: Re: Reduni's Log.
Post by: reduni on April 07, 2017, 01:45:26 PM
Thanks guys. I'm happy with my progress as it stands. Tough but satisfying. Forgot to add my optionals from last session which was standing calf raise ss with db curls

3 x 225 x 12

3 x 30 x 12

Todays session went well other than I messed up taping my 2nd set of bench. Felt good going in. Got all my reps. Week 4 is done. big test next week.

JC week 4 day 4

Bench

warm up

bar x 10
135 x 10
185 x 5
225 x 2

working sets

265x3 vid
270 x 4 (2-4)
285 x 2 (1-2) vid

all paused

It really helps with keeping the tension. I may not be able to do high reps but over all I think this will help me at the comp.

BB bor
2 x 195 x 10
205 x 8
215 x 6

seated ohp

2 x 115 x 12
120x10
125 x 8

This was tough today. Got my reps but 120 x 10 I just barely got it

pull ups

BW x 12,12,10,8


optionals

lateral db raise ss with weighted dips

3 x 30x10
3 x bw+25x12

I always struggle with the first rep of dips till I get the tension on the muscle. I'm not sure how to fix that.


Pretty tired by the end today but have a few days off to recover now.

http://youtu.be/hZzrlGgJF-Q (http://youtu.be/hZzrlGgJF-Q)
Title: Re: Reduni's Log.
Post by: piperdown on April 07, 2017, 03:09:19 PM
Great controlled sets on bench! Good speed off the chest so you know you've got pecticles of power  ;D
Title: Re: Reduni's Log.
Post by: ShawnJ on April 07, 2017, 03:22:29 PM
Now that is one successful session Rich!  Damn strong work, that had to feel good!  Congrats bud!
Title: Re: Reduni's Log.
Post by: BLK00TJ on April 07, 2017, 04:44:40 PM
Damn strong sets and overall training.
Title: Re: Reduni's Log.
Post by: Andrew on April 08, 2017, 11:42:38 AM
Killer finish to week 4 and man you crushed some volume after the bench! Enjoy those rest days
Title: Re: Reduni's Log.
Post by: Dave on April 08, 2017, 03:06:49 PM
Those sets looked so easy for you.   
Title: Re: Reduni's Log.
Post by: reduni on April 08, 2017, 05:59:31 PM
Thanks everyone. Bench is clicking. I'm loving it. Almost always happy to get to bench.
Title: Re: Reduni's Log.
Post by: reduni on April 11, 2017, 02:06:07 PM
Back at it after a few days rest. Week 5 starting with squats. BOOO! lol. I got my 4 reps but holy crap I thought I was going to pass out. Wrapped was ok but 235 was for sure high and 225 I think would have been borderline. I think that's my biggest worry with wrapped is the depth. More practice next week.

JC week 5 day 1

Squats
warmups

bw x 10
bar x 10
135 x 5
225 x 2
275 x 1
295 x 1

working sets
310x4 (1-4) rep and weight pr vid bloody tough. Almost wasn't sure of the last rep but it didn't come down. I think I would have passed out before I let that happen.

wrapped

325x1 vid. This is a pr as well as the next but please let me know about my depth.
335 x1

Deadlift

315 x 4
325x4
335x2

optionals

leg ext ss with standing calf raise

3 x 100 x 10 PWO
3 x 225 x 12

That's it. This was supposed to happen on monday but I wasn't comfortable not squatting in my rack. I'm glad I waited cause I think that would have held me back mentally.

Going to bench tomorrow.

http://youtu.be/UN4a8CmBebc (http://youtu.be/UN4a8CmBebc)
Title: Re: Reduni's Log.
Post by: Get-n-fit on April 11, 2017, 02:48:50 PM
Nice Squatting Rich.   Your wrapped squats are a bit high, but you have the strength to hit depth and make it up.  Force those wraps to bend and you'll get depth.  Congrats on the PR's!
Title: Re: Reduni's Log.
Post by: ShawnJ on April 11, 2017, 05:43:27 PM
Holy crap Rich! Monster work on that 4 rep PR! The last 2 were all heart man, love it! No shortage of effort! The 325 wrapped looked deeper than the 335 which looked a bit short. Think it's just a matter of trusting the wraps, no matter what they are going to get you out of that hole just have to really sink into it!
Title: Re: Reduni's Log.
Post by: piperdown on April 11, 2017, 06:08:49 PM
Woot! PR's...sweet, sweet, PR's! Way to go!
Title: Re: Reduni's Log.
Post by: Andrew on April 11, 2017, 08:27:08 PM
Great work, you dug deep on those last 2 reps at 310. You got ballz man! Wrapped singles are looking better, I'm learning it too and i'm thinking you have to just hit the hole a little more aggressive with wraps to hit the depth.

Watching your vids, I started thinking about how the unrack is going to be on the mono. You unrack with feet close together and then widen them up a lot after you step back. With the mono I think you unrack in the same stance as you will squat. Might be something to practice.

Someone please correct me if needed because i have never used a monolift before.
Title: Re: Reduni's Log.
Post by: reduni on April 12, 2017, 04:04:06 PM
Nice Squatting Rich.   Your wrapped squats are a bit high, but you have the strength to hit depth and make it up.  Force those wraps to bend and you'll get depth.  Congrats on the PR's!


Thanks Brad. I knew the 335 was high. I could feel it right away. 225 I think is right on the edge. I still need more practice with the wraps.

Holy crap Rich! Monster work on that 4 rep PR! The last 2 were all heart man, love it! No shortage of effort! The 325 wrapped looked deeper than the 335 which looked a bit short. Think it's just a matter of trusting the wraps, no matter what they are going to get you out of that hole just have to really sink into it!


Thanks Shawn. It was tough for sure. First 2 weren't too bad but the last 2 took some effort  ::) I trust the wraps just getting used to the feeling.

Woot! PR's...sweet, sweet, PR's! Way to go!


Thanks Eric. PR's are fun for sure

Great work, you dug deep on those last 2 reps at 310. You got ballz man! Wrapped singles are looking better, I'm learning it too and i'm thinking you have to just hit the hole a little more aggressive with wraps to hit the depth.

Watching your vids, I started thinking about how the unrack is going to be on the mono. You unrack with feet close together and then widen them up a lot after you step back. With the mono I think you unrack in the same stance as you will squat. Might be something to practice.

Someone please correct me if needed because i have never used a monolift before.


Thanks Andrew. I know I should hit it a little harder but I have a tendancy to get too loose at the bottom and then I'm screwed.
I have to unrack with my feet close together or I wont be able to walk it out. My hooks are just a little too high. I think the mono will be fun to use.

Had an Ok day today. Not particularly happy but oh well. I wasn't feeling 100%. Headache and such. I didn't like my first set of bench so I tried it again. Still only got 3. Briefly considered going for 4 but I seriously don't think it would have happened.

JC week 5 day 2

Bench
warm ups
bar x 10
135 x 10
185 x 5
225 x 2
275x1
all paused

working sets
295 x 2 1/2 vid
295x3 vid

BOR

205 x 8
2 x 225 x 6

seated OHP

125 x 8
135 x 6
145 x 6

Pull ups

BW +25 x 8,6,6

optionals

dips ss with db lateral raise

3 x bw +25 x 12
3 x 25 x 12

Thats it. I was definitely gunning for 4 reps something was off on the first rep and it was all over from there. Still happy cause it's a rep pr.

http://youtu.be/d7EhTM3ydYE (http://youtu.be/d7EhTM3ydYE)

Deads on friday.

Title: Re: Reduni's Log.
Post by: ShawnJ on April 12, 2017, 04:59:59 PM
Noice! Great work Rich, 295x3 is awesome dood! That should be a 3pps bench right there! Even more sweet that you hit that 3 on the second run at it. Congrats man, your hard work is showing! :rocker:
Title: Re: Reduni's Log.
Post by: Dave on April 12, 2017, 07:52:39 PM
Nice work man! Congrats on that rep pr.  Resilience.


Go Bruins  :P
Title: Re: Reduni's Log.
Post by: BLK00TJ on April 12, 2017, 08:14:16 PM
Congrats on the rep PRs!  They are always a goal of mine because I know they relate to higher 1RMs ;)
Title: Re: Reduni's Log.
Post by: reduni on April 14, 2017, 12:41:32 PM
Thanks everyone. I'm hoping for a 315 for a final lift at the meet. Depending how I feel maybe a pound or 3 more.

Deads went well today. Got my 4 reps reasonably easy. Felt a little dizzy walking up to the bar but I think it was in my head.

JC week 5 day 3

Deads
warm ups

135 x 5
225 x 5
315 x 3
405 x 1

working set

455 x 4 (1-4) vid and rep pr.

optionals

leg ext ss with standing calf raise

3 x 120x12
3 x 225 x 12

Thats it. If I do the calcs at the end of JC that puts my 1rm at 495. I'm shooting for 500 at the meet. Again maybe more depending how I feel.

http://youtu.be/Rp5zykjcjzA (http://youtu.be/Rp5zykjcjzA)
Title: Re: Reduni's Log.
Post by: Dave on April 14, 2017, 01:32:18 PM
Awesome job rich. Deads looked like no trouble at all.
Title: Re: Reduni's Log.
Post by: piperdown on April 14, 2017, 03:13:44 PM
Great determination on those working sets for bench!
Deads looked rock solid. You could tell it's a heavy weight but I didn't see a form breakdown.
Title: Re: Reduni's Log.
Post by: ShawnJ on April 14, 2017, 05:01:05 PM
Ya buddy! Huge deadlift PR Rich! 500 coming your way! Looked like there was more too, congrats on completing 2 damn good JC cycles!
Title: Re: Reduni's Log.
Post by: reduni on April 17, 2017, 08:51:24 PM
Thanks everyone. Pretty productive cycle. Just working on wrapped squats and keeping the muscles moving for the next little bit.

Squats today. Unwrapped was a bit of a problem today for some reason but wrapped was better.  Got 335 and I made depth. Didn't write anything down so warm ups then 295 unwrapped and 295,315 and 335 wrapped

http://youtu.be/a6sqnavn_WY (http://youtu.be/a6sqnavn_WY)
Title: Re: Reduni's Log.
Post by: Dave on April 17, 2017, 08:58:52 PM
Beauty!!! Nice work Rich.
Title: Re: Reduni's Log.
Post by: Andrew on April 17, 2017, 10:58:12 PM
Great job Rich, terrific sets on those last 2 JC workouts. I bet you'll get 500 on the Deadlift. Plus those wrapped singles moved well today on squats. 335 looking like an opener?
Title: Re: Reduni's Log.
Post by: ShawnJ on April 18, 2017, 11:49:34 AM
Wrapped work is looking solid Rich! Looking ready to kill it in Utica!
Title: Re: Reduni's Log.
Post by: reduni on April 19, 2017, 12:18:02 PM
Thanks guys. I'm thinking 315 for opener just so I don't bomb out right away :o probably 285 for bench and 465 for deads. Made the mistake of playing ball hockey at work yesterday. Legs are okay but feeling it in my calves today. Nothing crazy thats for sure but no more till after utica. It was fun though. Haven't done that in a long time. Benching today. Going to keep it relatively light and maybe go for a 225 rep pr. touch n go of course.
Title: Re: Reduni's Log.
Post by: reduni on April 19, 2017, 08:12:40 PM
Super quick workout. Maybe 15-20 minutes. Warmed up to 225 x 14. Rep pr. Then 10x3 pullups at bodyweight. Quick and dirty.
Title: Re: Reduni's Log.
Post by: Dave on April 19, 2017, 08:32:06 PM
Thanks guys. I'm thinking 315 for opener just so I don't bomb out right away :o probably 285 for bench and 465 for deads. Made the mistake of playing ball hockey at work yesterday. Legs are okay but feeling it in my calves today. Nothing crazy thats for sure but no more till after utica. It was fun though. Haven't done that in a long time. Benching today. Going to keep it relatively light and maybe go for a 225 rep pr. touch n go of course.

Hahaha yeah man I keep getting myself in pain with the exact same thing.
Title: Re: Reduni's Log.
Post by: ShawnJ on April 19, 2017, 08:48:00 PM
Thanks guys. I'm thinking 315 for opener just so I don't bomb out right away :o probably 285 for bench and 465 for deads. Made the mistake of playing ball hockey at work yesterday. Legs are okay but feeling it in my calves today. Nothing crazy thats for sure but no more till after utica. It was fun though. Haven't done that in a long time. Benching today. Going to keep it relatively light and maybe go for a 225 rep pr. touch n go of course.

Hahaha yeah man I keep getting myself in pain with the exact same thing.
Stupid ass Canadians and your hockey :rofl:
Title: Re: Reduni's Log.
Post by: reduni on April 22, 2017, 11:44:53 AM
Dumb canadians, huh ::)

Last squat session yesterday. Just work up to some wrapped singles(they're all singles haha)

did 315,335 and 345 wrapped. Messed up my camera work on 335 but it went fine.

going to do one more deadlift day and another light bench day and thats it. I feel I need to keep working or things go to shit.

http://youtu.be/u7_2UWjohq0 (http://youtu.be/u7_2UWjohq0)

Oh and I was squatting in my singlet for everyone's viewing pleasure :S :o
Title: Re: Reduni's Log.
Post by: Andrew on April 22, 2017, 11:50:04 AM
Looking good. Did you see the news that our meet got moved to Saturday?
Title: Re: Reduni's Log.
Post by: reduni on April 22, 2017, 12:12:09 PM
Yes. I got the email. Haven't put my openers in yet. I'll do that soon
Title: Re: Reduni's Log.
Post by: ShawnJ on April 22, 2017, 01:31:16 PM
Nice Rich! You have those wraps dialed now and the squats look awesome!
Title: Re: Reduni's Log.
Post by: Dave on April 22, 2017, 01:51:12 PM
Beauty Rich!!! Great job man. 
Title: Re: Reduni's Log.
Post by: John on April 23, 2017, 08:42:43 PM
Youre going to have some great numbers! See you Saturday!
Title: Re: Reduni's Log.
Post by: reduni on April 25, 2017, 03:58:18 PM
Thanks everyone.

Quick session on bench. Warmed up to a double at 275 paused(my opener) and paused single at 295. Thats it. Probably do the same for deads tomorrow
Title: Re: Reduni's Log.
Post by: reduni on May 10, 2017, 08:46:09 PM
Well it's my first day back since the meet. Gonna be sore as faak for the next few days. Going back to 531 triumvirate routine. I was going into the gym but the guys at work wanted to play ball hockey and didn't have enough guys to play without me so after an hour of hockey I started. I guess I cold have done an upper day but I was set on squats so squat I did.

531 week 1 day 1
squat
warm ups
115x5
145x5
175x3

working set

185x5
215x5
245x5 (5+) too gassed for more

leg press

5 x 330 x 15

RDLs
5 x 185 x 10


switched leg curls for rdls. Tough day in the gym. I didn't feel too bad overall but 245 felt heavier than it should have.

gotta get back into the groove.
Title: Re: Reduni's Log.
Post by: BLK00TJ on May 10, 2017, 08:49:15 PM
I see DOMS in your future.  :rofl:
Title: Re: Reduni's Log.
Post by: ShawnJ on May 10, 2017, 09:04:24 PM
Great looking first day back Rich! You just gotta start with squats! My first squats felt damn heavy too after the meet and I didn't play an hour of hockey lol. Hope u aren't too crippled bud!
Title: Re: Reduni's Log.
Post by: Andrew on May 11, 2017, 09:55:11 AM
Good to see you back at it, nice work
Title: Re: Reduni's Log.
Post by: reduni on May 11, 2017, 10:14:10 AM
I see DOMS in your future.  :rofl:

Have you been talking to Miss Cleo? Lol
Great looking first day back Rich! You just gotta start with squats! My first squats felt damn heavy too after the meet and I didn't play an hour of hockey lol. Hope u aren't too crippled bud!

I was in the squat mindset so went ahead with it. I considered switching to ohp but nah. Legs are feeling ok today. Achillies tendons are a little tender though.
Good to see you back at it, nice work

Thanks. Glad to be back in the grind.


Title: Re: Reduni's Log.
Post by: reduni on May 12, 2017, 01:50:35 PM
Pretty good day today. No hockey warmups today ;D Standing OHP today went reasonably well. Felt heavier than I remember haha. Pull ups didn't go as well either.
Suprisingly my legs feel remarkably good for 2 days out. No doms to speak of. woohoo!!!

531 week 1 day 2

standing OHP

warm ups

60x5
75x5
90x3

working sets

100x5
115x5
130x10 (5+)

dips

5 x bw x 15

pull ups

10x bw
10x bw
10x bw
8x bw
8x bw

That's it. Need to work on pull ups again. Was doing pull ups with weight but seems to have dropped off a bit. I'm sure it'll come back quick.
Title: Re: Reduni's Log.
Post by: ShawnJ on May 12, 2017, 02:32:59 PM
Great looking session Rich. 130x10 is a strong set. Thinks it's been close to 2 years since I last did standing OHP and it sure showed today. Not just strength, form, I was so wobbly!
Sweet you escaped the leg DOMS, I would have been a mess  :-[
Title: Re: Reduni's Log.
Post by: piperdown on May 12, 2017, 02:56:31 PM
That's a good 5+ set on OHP Rich cause 130x10 isn't anything to sneeze at.

Lucky too, because if I take a few extra days off from leg stuff the doms are horrible.
Title: Re: Reduni's Log.
Post by: BLK00TJ on May 12, 2017, 05:14:20 PM
Hell yeah that's a good set of OHP.  A pair of chips away from plates!
Title: Re: Reduni's Log.
Post by: Andrew on May 12, 2017, 07:55:11 PM
 130x10 OHP  :clap:

pull up game is still strong too
Title: Re: Reduni's Log.
Post by: reduni on May 17, 2017, 10:52:03 AM
Thanks everyone. Been busy the last week with mothers day and the weather being nice. Outside stuff has to get done. Got back in yesterday for deads and my first crack at good mornings. Nothing crazy, just trying out form so critiques would be great.

531 week 1 day 3

Deads
warm ups
175 x 5
220 x 5
265 x 3

working sets

285 x 5
330 x 5
375 x 10 (5+) rep pr vid


good mornings

bar x 12
65 x 12
95 x 12
115 x 12
135 x 12 vid

worked my way up while getting used to the motion. I think I can safely do sets of 135 for now and still get something out of it. I can feel it in my hammies and glutes today but my low back is peachy so I think I'm doing it right ;D

Hanging leg raises

bw x 10 x 5

thats it. Went pretty good overall. Damned allergies are kicking in now. Also weighed myself this morning and I'm down almost 8 lbs since the meet. Guess I'm not eating enough.

Bench later today and squats tomorrow.

http://youtu.be/7_CiT3O0XXU (http://youtu.be/7_CiT3O0XXU)
Title: Re: Reduni's Log.
Post by: BLK00TJ on May 17, 2017, 08:01:33 PM
375 x 10!  Damn!
Title: Re: Reduni's Log.
Post by: reduni on May 18, 2017, 08:47:55 PM
375 x 10!  Damn!
Thanks. I was pleased with that. There was more there but I was huffing and puffing at 10

Did  bench yesterday and it was a terrible day. No gas at all. All my lifts felt like double what they were. Pretty disappointed in general.

531 day 3 week 1

Bench
warm ups
110 x 5
135 x 5
165 x 3

working sets
180 x 5
205 x 5
230 x 7 (5+) that's half of what my rep pr is. I would have been happy with 10

DB bench

60's x 15
70's x 15
60's x 15
60's x 15
60's x 15

BOR
185 x 10
185 x 10
185 x 10
185 x 10
185 x 8

I haven't done db bench in a long time. It really torched my tri's. They were the limiting factor. I had to rest pause  a couple sets to get my 15 reps. BOR was terrible too. Just no strength. I'm sure my form sucked and I could only manage 8 on the last set. I hope it was just the day. Glad it's over

On a better note I started week 2 today with squats. No ball hockey so things went much better today.

531 week 2 day 1
squats

warm ups
115 x 5
145 x 5
175 x 3

working sets
200 x 3
230 x 3
260 x 6 (3+) better today.

leg press
350 x 15 x 5

RDL's

185 x 10 x 5


I'm happy with today's workout. M hamstrings are tight today from the gm's the other day. I almost couldn't touch my toes for warm ups. Abs are sore too from leg raises. Putting my belt on reminded my I worked em the other day.

OHP on Saturday. Hopefully I've turned a corner on shitty workouts and the energy and strength comes back.
Title: Re: Reduni's Log.
Post by: ShawnJ on May 19, 2017, 07:46:21 AM
Great looking sessions Rich! Beauty work on the plus set of deads and GM's. I'm sure the bench will be back to full steam next session. Squats looked good!
Title: Re: Reduni's Log.
Post by: reduni on May 20, 2017, 05:16:46 PM
Thanks Shawn. Things seem to be turning around a little. I had OHP today and I felt pretty good. Got all my reps on everything.

531 week 2 day 2

OHP
warm ups
60 x 5
75 x 5
90 x 3

working sets
105 x 3
120 x 3
135 x 10 (3+)

dips
bw x 15 x 5

chin/pull ups

BW x 10 x 5

Not bad overall. Not ready for weighted pull ups yet but may be getting close for dips. Completed all the reps and sets relatively easy. Maybe on the next cycle.
Title: Re: Reduni's Log.
Post by: ShawnJ on May 23, 2017, 08:58:10 AM
Wow impressive OHP Rich! 135x10!  8) Strong pressing
Title: Re: Reduni's Log.
Post by: tobymax on May 23, 2017, 09:50:52 AM
Hey man, just getting caught up on several journals this morning.  Very nice work on the 375x10 DL's.  My head would be spinning and I'd have to take a knee for a minute after a set like that (more like 275 for me).  I've seen that video a few too many times of a guy standing up after DL's and falling head first into a dumbbell rack.

I haven't done good mornings myself, but I think yours looked great!  Nice straight back throughout.

Then that 135x10 OHP -- good stuff.   
Title: Re: Reduni's Log.
Post by: reduni on May 23, 2017, 09:57:14 AM
Thanks Shawn. I was feeling pretty good so I'm happy with the 10. 145 is next. I'm hoping for 8 but we'll see. OHP reps drop quick with weight.

Deads were yesterday. Felt pretty good going in . Second time doing goodmornings as well and had 135 for each set. The  weight isn't overly difficult but the movement still feels awkward. Trying to keep the bar from rolling up my back is work in itself. Oh well. More practice. I think I'll add weight very slowly on this one.

531 week 2 day 3

Deads
warm ups
175 x 5
220 x 5
265 x 3

working sets

310 x 3
350 x 3
395 x 8 (3+)

good mornings

135 x 12 x 5

hanging leg raise

bw x 10 x 5

that's it. bench tomorrow. hope I feel better than last session.
Title: Re: Reduni's Log.
Post by: reduni on May 25, 2017, 01:15:02 PM
Missed my day yesterday (wifes Bday) so it Bench today. Mid back/lower lats  were sore for a couple days. I think it was from squeezing so hard on GM's trying to keep the bar from rolling up. Feels fine now.

Energy was better today than last bench session. Strength is still down though. DB bench was great but BOR was down from where it was. Better than last week but still tough.

531 week 2 day 4

Bench

warm ups
110 x 5
135 x 5
165 x 3

working sets
190 x 3
220 x 3
245 x 8(3+)

DB bench
65 x 15 x 5

BOR

185 x 10 x 5

I'm happy with my session overall. It'll get there again I'm sure. Reading the journals it seems everyone that was in utica has lost some strength and weight even if it wasn't intended. Weird.
Title: Re: Reduni's Log.
Post by: ShawnJ on May 25, 2017, 09:55:34 PM
Great couple sessions, the plus set on deads was awesome. Nothing wrong with 245x8 bench either. Think a strength loss initially after a meet is probably normal. Especially running a peaking program that has all the stars align for that one day.
Title: Re: Reduni's Log.
Post by: Bando on May 25, 2017, 11:08:56 PM
Think a strength loss initially after a meet is probably normal. Especially running a peaking program that has all the stars align for that one day.

Yep. That's what a peaking program is, get ready for 1 strong rep. The rest of the year we gotta grind out our work reps to up our capacity for the next meet, no shortcuts.
Title: Re: Reduni's Log.
Post by: Andrew on May 26, 2017, 01:46:55 AM
Nice work Rich, you are cranking out some solid sets
Title: Re: Reduni's Log.
Post by: reduni on May 26, 2017, 08:15:52 PM
Thanks everyone. I was expecting my performance would drop but it seems like it's been selective on what lifts suck and which are still ok. Bench seems to have been hardest hit. Oh well, just have to work harder to get it back.

Start of my 3rd week. Squats today and they went well. I don't want to say it felt light but the weight moved well.

531 week 3 day 1

squats
warm ups

115 x 5
145 x 5
175 x 3

working sets
215 x 5
245 x 3
270 x 6 (1+)

leg press
360 x 15 x 5

leg curl PWO
45 x 10
55 x 10
65 x 10
65 x 10
65 x 10

did leg curls instead of RDL's. Went light. I don't like the machine at work. There's something about the weight placement  that's off. Just feels wonky.
Title: Re: Reduni's Log.
Post by: John on May 26, 2017, 08:32:53 PM
Glads you had fun in NYC and yes its crazy there. Not sure how anyone would want to live there either. :o

BTW was pulling for your boys but what a good showing and what a heart breaker in 2ots.
Title: Re: Reduni's Log.
Post by: reduni on May 27, 2017, 07:06:26 AM

BTW was pulling for your boys but what a good showing and what a heart breaker in 2ots.

It was a nailbiter. Anderson clearly didn't see it. He was stoping everything he could see. Oh well. Always next year
Title: Re: Reduni's Log.
Post by: ShawnJ on May 27, 2017, 08:05:02 AM
Sweet lower session, squats looked strong.  Solid volume addition with the Legpress, wish I had access to one for some extra accessory work.
Title: Re: Reduni's Log.
Post by: Dave on May 28, 2017, 09:39:45 AM
This pains me to say.  We live in the same area roughly so you know how hard this will be for me.  I was pulling for your guys as well.  Pens are just too good but that being said it all came down to just one goal.  It was very impressive what your team did.  Finals should be a series.  Have a feeling pens will repeat.  Too bad about the sens run though.  Won't happen again next year  :P



Ok, I'm off to stick my head in the toilet.


Training looking good Rich.  531 makes life fairly easy I've learned.  Wish I would just remember that whenever I see some other shiny new program pop up lol
Title: Re: Reduni's Log.
Post by: reduni on May 28, 2017, 07:50:30 PM
I hear you Dave. It's hard to be a Sens fan in the GTA. I love hacking on my buds and they reciprocate. Although it's too easy to make fun of Toronto.  It almost writes itself.

I like 531 as well. It works well and you can still modify slightly without changing the base program. You can run it for a long time too.

Sweet lower session, squats looked strong.  Solid volume addition with the Legpress, wish I had access to one for some extra accessory work.

Thanks Shawn. We just got the legpress at work. I don't like squatting at work much but it is what it is.

Another good day. OHP went well. I made my target goal for the 1+. I tried adding weight to my dips but I get a pinch in shoulder. Kind of on top of my left trap area. BW was fine though.

531 week 3 day 2

OHP
warm ups
60 x 5
75 x 5
90 x 3

working sets
115 x 5
130 x 3
145 x 8(1+) made the 8 I wanted woohoo

Dips

BW + 25 x 15
BW x 15 x 4

Chin/Pull ups

BW x 10 x 5

I'm happy with the 8 reps. Chins were tough by the end though. Deads on Tuesday.

Title: Re: Reduni's Log.
Post by: ShawnJ on May 29, 2017, 04:23:08 PM
Mirin that 145x8 Rich! Strong work!
Title: Re: Reduni's Log.
Post by: reduni on June 01, 2017, 10:54:28 AM
Mirin that 145x8 Rich! Strong work!

Thanks Shawn.

Did deads a couple days ago and messed up my back a bit. It was an odd feeling. As I was pulling through my 4th rep I felt my low back on the right side tighten up(only way I can describe it) I guess I lost concentration and form collapsed. I've done something like this before but it was like an elastic band snapping. I skipped the GM's( tried a couple with the bar but decided against it) Followed up with the hanging leg raises. 2 days later now and I'm still a little tight but overall I'm okay (I think). Hopefully going to get my bench work in but I'll replace BOR with some cable work instead.

531 week 3 day 3

Deads
warmups
175 x 5
220 x 5
265 x 5

working sets
330 x 5
375 x 3
415 x 4 (14+)

hanging leg raises
bw x 10 x 5

Thats it. I was going to skip the deload week but it looks like a good time to throw it in. I'll see how I feel.
Title: Re: Reduni's Log.
Post by: Andrew on June 01, 2017, 01:23:35 PM
Nice job Rich, hope that back is ok. 5/3/1 programming is looking good
Title: Re: Reduni's Log.
Post by: ShawnJ on June 01, 2017, 02:56:12 PM
Beauty pulls Rich! Hope the back is just a minor tweak. Maybe deload is just fate on this round!
Title: Re: Reduni's Log.
Post by: reduni on September 07, 2017, 09:19:28 PM
Well it's been a while but I'm back at it. Stuff got real busy over the summer and to be honest motivation for lifting was low. I've been away from the computer so I have a lot of catching up to do here in IS land.  I was doing some body weight stuff for a little and a few runs here and there but haven't lifted in probably at least 2 months. It was time to start back so I'm going slow to grease the wheels. Going to do stronglifts with a few added exercises. I don't know where I stand on squats and other stuff but I lost a shit tonne on bench. Hoping it comes back quick.

SLday 1

squats
135 x 5 x 5

Bench
185 x 5 x 5 (man this was tough)

pendalay rows
 135 x 5 x 5

dips
bw x 10 x 5

ab rolls from the knees

10 x 3

I'm starting low cause I know squats will build quick. 185 for bench was ambitious in hindsight which I'm not happy about. Rows felt ok. It should build fine as well. Everything else wasn't too bad.

I'm going to run this for a while and see how things go. I'll be back in the groove before I know it.
Title: Re: Reduni's Log.
Post by: Bando on September 08, 2017, 07:23:42 AM
WB, I know it's a lot easier finding time in the fall to lift for me as well.
Title: Re: Reduni's Log.
Post by: reduni on September 09, 2017, 04:20:53 PM
Thanks Bando. Good to be back.

Day 2 today. Even though I was light, inactivity is showing in the way of DOMs. Not bad  or debilitating but it's there. Only place it hindered me was hanging leg raises. Had to change them to knee raises.  :doh:  Felt good today and everything went well. I'm giving sumo deads a go this time around. Feels weird for sure. I'm sure I'll get  more accustomed to it.

SL day 2

warm ups/ foam rolling

squats

140 x 5 x 5

OHP

70 x 5 x 5

sumo deads

275 5 x 1

pull ups

bw x 5 x 7

hanging knee raises

bw x 3 x 10

that's all. Still light(obviously) hope the doms goes away quick and I can really get back in the swing of things.

Title: Re: Reduni's Log.
Post by: ShawnJ on September 11, 2017, 08:55:28 AM
Great to see ya back Rich! Stronglifts is a good choice to get back up to speed. Won't take long and you will be smashing last years lifts!
Title: Re: Reduni's Log.
Post by: piperdown on September 11, 2017, 10:40:15 AM
Great seeing you back Rich!  8)
I agree with Shawn, won't take much to get back where you were before.
Title: Re: Reduni's Log.
Post by: reduni on September 11, 2017, 09:27:02 PM
Thanks guys. Stronglifts moves fast so that's what I'm hoping for. Quick but steady improvement. Didn't happen today though. Squats and rows were good but I jumped in too high on bench. I can't believe I've lost so much in such a short time. I barely finished 185 last bench day but tried 190 anyways. Got the first 5 but there was now way I was getting much more let alone all 5 sets. Jumped back down to 145 :'(. I guess I'll work from there.  On the up side I supersetted my dips with hanging leg raises and actually did leg raises. Abs are recovering from the first few workouts. I switched leg raises and rollouts so that I wouldn't do 2 hanging exercises back to back. For some reason just hanging there is murder on my shoulders.


stronglifts day 3

warm ups

squats
145 x 5 x 5

bench

190 x 5
145 x 4 x 5


pendalay rows

140 x 5 x 5

dips ss w/ hanging leg raises

bw x 5 x 10
bw x 3 x 10

thats it. Things are moving in the right direction for the most part. Had a look back at my journal and the weights I was doing look insanely heavy right now. Hard to believe I was moving it at all.
Title: Re: Reduni's Log.
Post by: Dave on September 11, 2017, 10:35:27 PM
Oh man Rich I hear ya loud and clear.  I was thrilled today to get 25 reps in with 225. A month ago 225 nearly pinned me on rep 2.  Doesn't take long to fall apart but also doesn't take that long to get rolling again.  You'll be back where you were and beyond in no time. 

Are you planning on competing again in April?
Title: Re: Reduni's Log.
Post by: reduni on September 11, 2017, 10:52:22 PM
Thanks Dave. I'm planning on competing again just not sure when. I'm glad my first comp had so many people from IS there. I don't think I would ever have jumped in the ring without the support.
Title: Re: Reduni's Log.
Post by: ShawnJ on September 12, 2017, 04:01:32 PM
Nice session Rich, just keep climbing that ladder, you should be good for increases for a long while!
Title: Re: Reduni's Log.
Post by: reduni on September 12, 2017, 06:28:47 PM
Thanks Shawn. Lots of room for progress. I'm not planning on doing the deloads. Once I reach failure I'll switch to something else. See where this takes me.
Title: Re: Reduni's Log.
Post by: reduni on September 15, 2017, 06:55:44 PM
2 sessions to report on. Everything is feeling pretty good now that I have a few workouts in the books.

sept 13

stronglifts day 4

warm ups

squat

150 x 5 x 5

ohp

74 x 5 x 5

sumo deads

285 x 1 x 5

pull ups ss w/ ab rollouts

bw x 7 x 5

10 x 3

abs were feeling fine till I tried rollouts. I got the reps but holy crap they hurt. I couldn't get the full extension but managed pretty close.

Todays workout

stronglifts day 5

warm ups

squat

155 x 5 x 5

bench

all paused
150 x 5 x 5

pendalay rows
145 x 5 x 5

dips ss w / hanging leg raises

bw x 5 x 10

3 x 10


everything today went really well. Although it's light the squats feel good. The movement feels smooth and balanced. Bench is feeling better but something still feels off in my form.
Title: Re: Reduni's Log.
Post by: John on September 15, 2017, 07:18:07 PM
Good to see you back, Rich. Slow and steady wins the race - strength will return!
Title: Re: Reduni's Log.
Post by: Andrew on September 16, 2017, 01:15:48 AM
Good to see you back, Rich. Slow and steady wins the race - strength will return!

X2 good to see you back Rich. dont sweat the bench, it will return
Title: Re: Reduni's Log.
Post by: piperdown on September 16, 2017, 09:18:54 AM
ohp

74 x 5 x 5
 


Nice thing about SL5x5 is that if you already have a solid base the strength comes back relatively quick.
Gotta ask though, is the OHP really 74 or did you mean 75?
Title: Re: Reduni's Log.
Post by: reduni on September 16, 2017, 09:38:34 AM
Thanks guys.

Oops, yes its 75. Although it is a 20kg bar.
Title: Re: Reduni's Log.
Post by: ShawnJ on September 16, 2017, 12:07:38 PM
Great looking workouts Rich! Be back up to speed in no time!
Title: Re: Reduni's Log.
Post by: reduni on September 17, 2017, 02:15:06 PM
Thanks Shawn. Another good day today. Everything felt good. Ab rollouts still sucked today but were better than last time. I've come to the conclusion that I like a straight bar for pull ups vs the wrist friendly angled bar. I can't  explain why but it just feels better.

Stronglifts day 6

warm ups

squats

160 x 5 x 5

OHP

80 x 5 x 5

sumo deads

295 x 1 x 5

pull ups ss w/ ab rollouts

bw x 5 x 7

bw x 3 x 10

that's it.
Title: Re: Reduni's Log.
Post by: Dave on September 17, 2017, 04:19:59 PM
Looking good Rich! 
Title: Re: Reduni's Log.
Post by: ShawnJ on September 18, 2017, 06:10:49 PM
Great job Rich! I did ab rollouts all summer long 2x a week. They are tough as hell.
Title: Re: Reduni's Log.
Post by: reduni on September 19, 2017, 08:43:36 PM
Thanks guys. Ab rolls certainly suck right now but are getting better.

Reasonable day today. Wasn't sure how things were going to go. Was falling asleep before the gym. Things improved once I got in there.
Squats were fine. Bench felt better every set. All paused again. I think I'll need more warm up sets. I really feel my middle delts on the first set. They hurt and it feels like a lack of strength. Not sure what the hell is going on. everything else felt ok.

SL day 7

warm ups

squat

165 x 5 x 5

bench

155 x 5 x 5

pendalay rows

150 x 5 x 5

dips ss w/ hanging leg raises

bw x 5 x 10

bw x 3 x 10

that's it
Title: Re: Reduni's Log.
Post by: reduni on September 21, 2017, 07:48:51 PM
Another day in the books. Went really well. I'm starting to get used to sumo dl's and my abs weren't sore for the ab rolls. woohoo. I should be good to go now and start to progress instead of just managing.  I used my belt for the first time today on DL's Figured I'd try it. Never done sumo's with it before. No problems at all. I wasn't sure how it would feel as I haven't used it for anything yet.

Stronglifts day 8

warm ups

squat

170 x 5 x 5
I paused a 2 count on all the last set as well as a rep here and there throughout. Just for fun.

seated OHP (at home. ceiling issues)

85 x 5 x 5

sumo DL

warm ups

305 x 1 x 5

pull ups ss w? ab rolls from the knees

bw x 5 x 10

bw x 3 x 10

thats it. I'm happy with how things are going so far. Just hope it keeps up.
Title: Re: Reduni's Log.
Post by: ShawnJ on September 21, 2017, 08:55:56 PM
Nice buddy! Things are progressing great! Nice work on the sumos and pause squats!
Title: Re: Reduni's Log.
Post by: reduni on September 23, 2017, 07:30:27 PM
Thanks Shawn. Things are feeling pretty good right now on the form side of things. Bench today felt like it should. Still light but getting there.

Stronglifts day 9

warm ups

squats

175 x 5 x 5 paused last set

Bench

160 x 5 x 5 all paused. Last set was a full 5 count pause on each rep

pendalay rows

155 x 5 x 5

dips ss w/ hanging leg raises

bw+10 x 5 x 10 (added weight just cause I was sick of typing 0 into the tracking app)

bw x 3 x 10

good day in general. Felt good on all my movements so I'm happy with the progress so far.

Title: Re: Reduni's Log.
Post by: Andrew on September 24, 2017, 12:57:58 AM
nice Rich, keep grinding. Lifts are coming back for sure
Title: Re: Reduni's Log.
Post by: ShawnJ on September 24, 2017, 08:29:35 AM
Things are moving damn good Rich, what are the training plans but after stronglifts?
Title: Re: Reduni's Log.
Post by: reduni on September 24, 2017, 10:35:33 AM
Thanks guys.
nice Rich, keep grinding. Lifts are coming back for sure
I'm sure I could bump up some of the lifts but I'll run the program as is for now. I can add pauses and such to change things up. It's all moving in the right direction  though.

Things are moving damn good Rich, what are the training plans but after stronglifts?

I'm not sure right now what is next. I'll either go back to 531 or I may give tsa a shot. I'm going to look at it soon. I want to do something linear for a bit though and then switch to a peaking program closer to the spring.
Title: Re: Reduni's Log.
Post by: reduni on September 25, 2017, 08:15:48 PM
Good day today. Ab rollouts were easy today. I might bump them up soon. Pull ups too. Everything else felt good.

Stronglifts day 10

warm ups

squats

108 x 5 x 5 last set all paused

OHP

90 x 5 x 5

sumo DL's

315 x 1 x 5 

pullups ss w/ ab rollouts

bw x 5 x 7

bw x 3 x 10

that's it
Title: Re: Reduni's Log.
Post by: ShawnJ on September 25, 2017, 10:30:03 PM
Another good one in the books Rich! Think u typo'd 108 instead of 180 squats.  At least the program progresses fast but I am sure you are much stronger than your weights right now!
Title: Re: Reduni's Log.
Post by: Dave on September 25, 2017, 10:43:23 PM
I am seriously loving TSA Rich if you're thinking about it.  Get yourself back in a groove and give it a go for 9 weeks and see what you think. Tons of volume :)
Title: Re: Reduni's Log.
Post by: reduni on September 26, 2017, 01:15:23 PM
Another good one in the books Rich! Think u typo'd 108 instead of 180 squats.  At least the program progresses fast but I am sure you are much stronger than your weights right now!
Yes you're right Shawn. It was supposed to be 180. I'm sure I'm stronger too but I'm enjoying the time to work on form as I go along. It's still light enough that I can add pauses to change it up a bit. The weight is going quick though.

I am seriously loving TSA Rich if you're thinking about it.  Get yourself back in a groove and give it a go for 9 weeks and see what you think. Tons of volume :)

Glad you're enjoying TSA Dave. I probably will give it a try.
Title: Re: Reduni's Log.
Post by: piperdown on September 26, 2017, 02:03:57 PM
Moving right along in here Rich  :)
You've got some good lat/upper back strength for those pullups.
Title: Re: Reduni's Log.
Post by: reduni on September 27, 2017, 03:44:28 PM
Thanks Eric. I've always been ok at pull ups.

Another decent day in the gym. Still plugging along happily.  I decided to video my last set of squats to see how my form is.  Looks ok to me.

stronglifts day 11

warm ups
squats
185 x 5 x 5 last set paused(vid)

bench

165 x 5 x 5 all paused

pendalay rows

160 x 5 x 5

dips ss w hanging leg raise

10# x 5 x 10

bw x 3 x 10

I think I'll add more weight next time to dips. Maybe another set of leg raises too. Things are getting better.

http://www.youtube.com/watch?v=RR3xWp9ee6g&feature=youtu.be (http://www.youtube.com/watch?v=RR3xWp9ee6g&feature=youtu.be)
Title: Re: Reduni's Log.
Post by: ShawnJ on September 27, 2017, 06:27:17 PM
Sweet work Rich! The paused squats looked excellent, no issues there whatsoever!
Title: Re: Reduni's Log.
Post by: reduni on September 27, 2017, 06:43:09 PM
Thanks Shawn. I'm hoping to keep going with the paused squats for as long as possible. It seems to help with general awareness.
Title: Re: Reduni's Log.
Post by: Andrew on September 28, 2017, 01:04:53 PM
Thanks Shawn. I'm hoping to keep going with the paused squats for as long as possible. It seems to help with general awareness.

agreed, i think the variations of pause squats and pin squats really help with a lot of things. Like staying tight, bar path, depth,
Title: Re: Reduni's Log.
Post by: reduni on September 29, 2017, 01:24:18 PM
Decent day today. Wasn't quite feeling it but things improved once I started. Added a set of rollouts and 1 rep to each set of pull ups.

Stronglifts day 12

warm ups

squat

190 x 5 x 5 vid of set 2 and 5. set 5 paused again. I wanted to have a look at my bar path.

seated ohp

95 x 5 x 5

sumo DL's

325 1 x 5  vid. Things look ok but I couldn't tell you for sure. Still learning sumo stance. opinions and advice welcome.

pullups ss w/ ab rollouts

bw x 5 x 8

bw x 4 x 10

thats it today.

http://www.youtube.com/watch?v=piTmzLplwPo&feature=youtu.be (http://www.youtube.com/watch?v=piTmzLplwPo&feature=youtu.be)
Title: Re: Reduni's Log.
Post by: ShawnJ on September 29, 2017, 11:30:30 PM
Great job Rich, so...I can't view your vids either...sonmabitch!!
Title: Re: Reduni's Log.
Post by: Dave on September 30, 2017, 11:37:41 PM
Looking nice and easy Rich. 

Great job Rich, so...I can't view your vids either...sonmabitch!!

Move out of the sticks and into civilization :P
Title: Re: Reduni's Log.
Post by: reduni on October 01, 2017, 03:36:19 PM
Thanks Shawn. I changed my vid to public but I guess that didn't change anything. It was only unlisted before and you didn't seem to have problems with any of my other vids. Strange. Still can't see yours either.

Thanks Dave. Still feeling pretty good.

Stronglifts day 13

warm ups

squats

195 x 5 x 5 last set paused

bench

170 x 5 x 5 all paused

pendalay row

165 x 5 x 5

dips ss w/ hanging leg raises

bw+25 x 5 x 10

bw x 4 x 10

Thats it.  Upped my weight on dips and added an extra set of leg raises. Everything still seems to be moving smoothly.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 01, 2017, 10:57:20 PM
Strong session Rich!  Weights are moving up at a good clip, this should be a solid foundation build into some new PRs!!
Title: Re: Reduni's Log.
Post by: reduni on October 03, 2017, 07:29:39 PM
Thanks Shawn. It is moving quick but the weights are moving well. Sumo feels odd still. It's an awkward movement to me.

Good day in general. No problems with anything. Belted up for the dl's.


stronglifts day 14

warm ups

squats

200 x 5 x 5 last set paused

standing ohp

100 x 5 x 5

sumo dl

335 x 1 x 5

pull ups ss w/ ab roll outs

bw x 5 x 8

bw x 4 x 10


that's it.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 05, 2017, 06:55:42 PM
Nice session Rich, solid sumo set of 335x5
Title: Re: Reduni's Log.
Post by: reduni on October 05, 2017, 07:55:31 PM
Thanks Shawn. Chuggin' along. Another day in the books. Nothing crazy going on here. Dips and leg raises are feeling good. So is everything else though.

Stronglifts day 15

warm ups

squat

205 x 5 x 5 last set paused

bench

175 x 5 x 5 all paused

pendalay rows.

170 x 5 x 5

dips ss w/ hanging leg raises

bw +25 x 5 x 10
bw x 4 x 10

good session overall.
Thats it.
Title: Re: Reduni's Log.
Post by: piperdown on October 05, 2017, 10:17:25 PM
^^^ that is a good session Rich  ;)
You've got a long way before topping out and will push further than you were before. Plus, since the weights aren't even close to your max, you do get to dial in form along the way.
Title: Re: Reduni's Log.
Post by: reduni on October 08, 2017, 09:36:20 AM
Thanks Eric. Yes I'm still far from what my maxes were. I'm definetly concentrating on form right now. Also working on sumo dl's which is new to me. 

Good day yesterday. Had to cut out accessories cause of time.

Stronglifts day 16

Warmups

Squats

210 x 5 x 5 last set paused

Seated ohp

105 x 5 x 5

Sumo dl

345 x 1 x 5

Thats it. Powered through with minimum rest. Had a family thanksgiving dinner to get to.

Title: Re: Reduni's Log.
Post by: Andrew on October 08, 2017, 05:57:53 PM
2pps side soon on your squat sets. Youre climbing!
Title: Re: Reduni's Log.
Post by: ShawnJ on October 08, 2017, 10:59:39 PM
Great session Rich! I did mine after Thanksgiving dinner...almost yakked a couple time haha
Title: Re: Reduni's Log.
Post by: BLK00TJ on October 09, 2017, 07:56:16 PM
I've had to build back to old maxes more times than I'd like to admit.  Always started over with the 3-day fullbody routines until I felt more comfortable.  You're doing a fine job and will back to old maxes before you know it.
Title: Re: Reduni's Log.
Post by: reduni on October 09, 2017, 08:26:12 PM
Great session Rich! I did mine after Thanksgiving dinner...almost yakked a couple time haha

Thanks Shawn. I couldn't do that after thanksgiving dinner. I'm not surprised you almost puked.

I've had to build back to old maxes more times than I'd like to admit.  Always started over with the 3-day fullbody routines until I felt more comfortable.  You're doing a fine job and will back to old maxes before you know it.

Thanks Ron. I'm sure I could have started with some higher weights but I'm not 20 anymore like most of us. I prefer the gradual build up.
It's going quickly.


2pps side soon on your squat sets. Youre climbing!

2 pps in a couple days. It's moving the right way.


Had a good day today. Squats are starting to feel a little heavier. It always seems to slow down as soon as I get past 205. Not sure why.
Bench seems to feel better after each set. Rows are starting to get heavier too.

stronglifts day 17

warm ups

squats
215 x 5 x 5 last set paused. Still getting that last set.

bench

180 x 5 x 5 all paused

pendalay rows

175 x 5 x 5

dips ss w/ hanging leg raises

bw +25 x 5 x 10

bw x 4 x 10

finished it all up with a big deep fried turkey dinner here at work.

on a side note I think I found the best trap workout ever. We got a new washer and dryer so had to move the old out. With basement stairs that have open risers and a dolly with wheels that fit in that gap nicely makes for a really difficult pull. Had to use my versa's for grip. Was in a flop sweat in no time. Traps are pretty torched today.
Title: Re: Reduni's Log.
Post by: Dave on October 09, 2017, 09:54:53 PM
lol sounds like hell with the washer and dryer. 


Title: Re: Reduni's Log.
Post by: reduni on October 11, 2017, 07:57:36 PM
Yeah, the washer/dryer stuff sucked. It's done though.

Good day today. Squats felt good and ab rollouts were easy today.

Stronglifts day 18

warm ups

squats

220 x 5 x 5 last set paused

OHP

110 x 5 x 5

sumo dl's

355 x 1 x 5

pull ups ss w/ ab rollouts

bw x 5 x 8
bw x 4 x 10


I'm using my belt for dl's but haven't belted up for squats yet. It still feels fine. The paused squats are still moving pretty good too so I'm happy with that. Lets see how long this train will run for.
Title: Re: Reduni's Log.
Post by: BLK00TJ on October 11, 2017, 08:04:47 PM
Making progress.  I usually stopped the program half out of boredom and half out of feeling beat up with all the 5x5 volume.

Are you able to do standing ab wheel rollouts?  I tried the other day and nearly knocked the air out of myself I belly flopped so hard.
Title: Re: Reduni's Log.
Post by: reduni on October 11, 2017, 08:11:23 PM
Not bored yet. Once I get accustomed to the volume it's fine. I tried standing ab rolls once and pretty much the same results as you. I don't even know how to transition to standing. It's such a different movement.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 12, 2017, 05:08:18 AM
Sounds like a good workout Rich, love the pause squat in there
Title: Re: Reduni's Log.
Post by: reduni on October 13, 2017, 07:19:41 PM
Sounds like a good workout Rich, love the pause squat in there


Thanks Shawn. Felt good that day. Not so much today but everything went as planned. Had a headache and no energy to get going today. Felt better as the session went on but I was fatigued at the end today.

Got some video today. Nothing earthshattering  but something to watch.

stronglifts day 19

warm ups

squat

225 x 5 x 5. last set paused. (woohoo back to 2 pps) vid of set 2 and 5

bench press

185 x 5 x 5 all paused vid of last set

pendalay rows

185 x 5 x 5

dips ss w/ hanging leg raises

bw +35 x 5 x 10

bw x 4 x 10

Thats it. Added another 10 lbs to dips. Not too bad and the shoulders felt ok for the extra weight.

http://youtu.be/QboSCqGhsYg (http://youtu.be/QboSCqGhsYg)
Title: Re: Reduni's Log.
Post by: Andrew on October 13, 2017, 08:47:30 PM
Killer work Rich. Your squat form is on point and those were long ass pauses on bench!
Title: Re: Reduni's Log.
Post by: ShawnJ on October 13, 2017, 11:47:01 PM
Awesome work Rich! Vids of course won’t play for me again! Nice to be back to 2pps on squats again and bench is moving along as well!
Title: Re: Reduni's Log.
Post by: reduni on October 14, 2017, 02:47:47 PM
Killer work Rich. Your squat form is on point and those were long ass pauses on bench!

Thanks Andrew. My bench pauses are a 5 count on my last set. It helps me focus on tightness and drive off the bottom. All the other sets are maybe a 2 count.

Awesome work Rich! Vids of course won’t play for me again! Nice to be back to 2pps on squats again and bench is moving along as well!

Thanks Shawn. I have no idea why my vids aren't working for you. I can see yours now just not at work.

note. I was looking up why it may not work for you and the only thing I can see is maybe you are set to restricted mode. Although I don't have any adult content maybe it's picking something up. No idea otherwise.
Title: Re: Reduni's Log.
Post by: reduni on October 15, 2017, 11:49:10 PM
Reasonable work out today. It was a later day today and with a belly full of chilli. Got all my perscribed reps.

Stronglifts day 20

Warm ups

Squats

230 x 5 x 5 last set paused

Seated ohp

115 x 5 x 5

Sumo dl's

365 x 1 x 5

Pull ups ss w/ ab rollouts

Bw x 5 x 8

Bw x 4 x 10

Ab rolls were a little tougher today but not an increadable amount. Starting to get a bit of doms again from the weights. Glad i recover fairly quick. Wonder how far I'll go with this program this time.
Title: Re: Reduni's Log.
Post by: reduni on October 17, 2017, 09:45:11 PM
Nothing groundbreaking today. Got the reps done but  squats are starting to slow down a bit. Still got my last set paused. I'm hoping I can keep it going till 250. I may start using my belt for squats soon. Bench went fine and all paused.

stronglifts day 21

warm ups

squats

235 x 5 x 5  last set paused

bench

190 x 5 x 5

pendalay rows

185 x 5 x 5

dips ss w/ hanging leg raises

bw + 35 x 5 x 10

bw x 4 x 10

that's it.
Title: Re: Reduni's Log.
Post by: ShawnJ on October 17, 2017, 10:50:21 PM
Now you are moving into some decent weights Rich! You are building an awesome foundation of strength!
Title: Re: Reduni's Log.
Post by: reduni on October 18, 2017, 09:59:02 AM
Now you are moving into some decent weights Rich! You are building an awesome foundation of strength!

It's getting better. I'm not sure if it was the slow buildup or what but I don't think I've lost as much on squats as I thought. Bench is feeling ok but heavier than it should and deadlifts are just different cause I've never done sumo before.  All in all I'm pretty happy with my progress and should hopefully be setting new pr's if I stay healthy.
Title: Re: Reduni's Log.
Post by: BLK00TJ on October 18, 2017, 07:23:29 PM
Staying healthy is always key.  beltless?  I consider a belt protective gear at my age.  It goes on for anything over 225 on squat.