Author Topic: Reduni's Log.  (Read 10211 times)

Online ShawnJ

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Re: Reduni's Log.
« Reply #555 on: November 04, 2017, 11:15:22 PM »
Week 2 day 2 already! Looking good buddy!
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Online reduni

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Re: Reduni's Log.
« Reply #556 on: November 06, 2017, 10:08:08 PM »
Thanks guys. 

Had a shitty day(literally) yesterday and it affected todays energy levels. Sick and no food yesterday caused some grief.  It was a bit tough today but got it done.

TSA week 2 day 3

warm ups

Squats

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

working sets

200 x 4 x 7

Seated OHP

115 x 3 x 8 @ pre 8.5

Narrow cable row

175 x 4 x 10 @ rpe8.5

glute thrusts

185 x 3 x 6 @ rpe 8


Used my lower bench for the bar humps and it worked better. I think my rpe numbers were a little closer today. Skipped abs today cause I was wiped. Next time.
the only easy day was yesterday

Online reduni

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Re: Reduni's Log.
« Reply #557 on: November 08, 2017, 09:20:01 PM »
Had a much better day today. It was bench and I don't find that as draining.

Tsa week 2 day 4
Warm ups

Bench

Bar x 20
135 x 10
135 x 5

 Working sets

195 x 4 x 4

Paused deads

255 x 3 x 3

Lat pulldowns
165 x 5 x 5 @rpe 9

Cgbp

205 x 4 x 3 @rpe 9

Hanging leg raises

Bw x 4 x 10

Thats it. Rpe was pretty close. I guess I'm getting a bit better at it.
« Last Edit: November 09, 2017, 09:30:12 AM by reduni »
the only easy day was yesterday

Online ShawnJ

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Re: Reduni's Log.
« Reply #558 on: November 08, 2017, 10:01:39 PM »
Great couple sessions Rich! Love this part of the program when bench is relatively light and you can push the CGBP heavier to match the RPE
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Online reduni

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Re: Reduni's Log.
« Reply #559 on: November 10, 2017, 08:15:53 PM »
Great couple sessions Rich! Love this part of the program when bench is relatively light and you can push the CGBP heavier to match the RPE

Thanks Shawn. I'm liking the cgbp so far. It's been feeling pretty good. Had issues with it before but those seem to be resolved.

Good session today. Felt good and no real problems . I paused the last set of cgbp so that upped the rpe a bit.

TSA week 3 day 1

warm ups

squats

bar x 10
135 x 8
185 x 4

working sets

220 x 5 x 5

bench

185 x 4 x 7 all paused

BOR

195 x 4 x 6 @rpe 8.5

cgbp

195 x 4 x 6 @rpe 8 last set paused

ab rollouts bw x 4 x 10

that's it.
the only easy day was yesterday

Online reduni

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Re: Reduni's Log.
« Reply #560 on: November 13, 2017, 10:36:12 AM »
No surprises yesterday. The session went well. Bench is feeling stronger each set so I'm happy with that.

TSA week 3 day 2

warm ups

Deadlift

135 x 5
225 x 5
working sets

300 x 4 x 4

Benchpress

195 x 5 x 5 all paused

pull ups

bw +25 x 4 x 6

decline crunches

bw x 4 x 15

that's it. I figure for back work I'll alternate between a row movement and a pulldown movement. Seems logical to me. I find it odd that the program is all rowing movements. Meh.. they must know what they're doing.
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Online reduni

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Re: Reduni's Log.
« Reply #561 on: November 14, 2017, 03:22:40 PM »
Good day today. Felt pretty decent and ready to hit the gym.  So without further ado...

TSA week 3 day 3

warm ups

squats

bar x 10
135 x 7
185 x 4

working sets

210 x 7 x 4 vid of set 2. Apparently I didn't  push record for set 4. I must have watched set 2 twice and not noticed >:(

seated ohp

120 x 4 x 8 @ rpe 8.5

narrow cable rows

180 x 4 x 10 @ rpe 8.5

glute thrust

195 x 3 x 6 @ rpe 7. Still figuring out how much weight I can handle with these.

hanging leg raise

bw x 4 x 10

that's it.



the only easy day was yesterday

Online ShawnJ

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Re: Reduni's Log.
« Reply #562 on: November 15, 2017, 08:56:35 AM »
Great session Rich, squats are looking excellent! Sounds like bench is going to take off for you with all the pressing volume!
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Online reduni

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Re: Reduni's Log.
« Reply #563 on: November 17, 2017, 06:18:51 PM »
Great session Rich, squats are looking excellent! Sounds like bench is going to take off for you with all the pressing volume!


Thanks Shawn. Everything is feeling pretty good right now. Bench feels really good right now. I feel each set is stronger than the last. By the time I get to set 4 or 5 I feel like the working sets should be starting then. Everthing esle feels pretty light still. Like I said earlier, I think I underestimated my max weights for input into this program but that's how I was feeling at the time.

Yesterday was day 4 and another decent day.

TSA week 3 day 4

warm ups

bench

bar x 20
135 x 10
185 x 2 x 5

working sets

205 x 4 x 4 all paused vids of set 2 and 4

paused deads

265 x 3 x 3

lat pulldowns

170 x 5 x 5 @ rpe 9

cgbp

215 x 3 x 3 @ rpe 8.5 vid of se 2 and 3

russian twists

bw x 4 x 25

that's it. week 4 tomorrow.

the only easy day was yesterday

Online piperdown

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Re: Reduni's Log.
« Reply #564 on: November 18, 2017, 10:22:16 AM »
Nice pauses Rich!
I see you're also in the camp of "I'm too lazy to pull the 25's off and replace with the 35's when I can just add a 10 to each side"  ;D

If you think you underestimated can you readjust and pick up from that point?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online BLK00TJ

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Re: Reduni's Log.
« Reply #565 on: November 18, 2017, 07:22:06 PM »
Excellent session Rich.  Bench is moving fast!

Online reduni

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Re: Reduni's Log.
« Reply #566 on: November 18, 2017, 08:07:16 PM »
Nice pauses Rich!
I see you're also in the camp of "I'm too lazy to pull the 25's off and replace with the 35's when I can just add a 10 to each side"  ;D

If you think you underestimated can you readjust and pick up from that point?

Thanks Eric. I figure why pull them off when I can just add.

I could readjust but I'll just run this cycle and then use my test week numbers for the next cycle. I'm already about half way through.


Excellent session Rich.  Bench is moving fast!

Thanks Ron. It doesn't feel quite that fast when I'm lifting it but looks pretty good when I watch it.

Had a reasonable day today. Got everything without any problems and added 1 rep per set for ab rollouts.

TSA week 4 day 1

warm ups

squat

bw x 10
bar x 10
135 x 7
185 x 4

working sets

230 x 5 x 5

bench

190 x 4 x 7 all paused

BOR

195 x 4 x 6 @ rpe 8.5

CGBP

195 x 4 x 6 @ rpe 8

Ab rollouts

bw x 4 x 11

That's it.
the only easy day was yesterday

Online ShawnJ

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Re: Reduni's Log.
« Reply #567 on: November 18, 2017, 10:37:36 PM »
Great session Rich, did my first full day 1 today and it wiped me out after a day of renos lol. 5x5 squats was hard enough, neverminf all the rest of the volume. Excellent work!
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