Author Topic: Reduni's Log.  (Read 10985 times)

Online reduni

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Re: Reduni's Log.
« Reply #465 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.
the only easy day was yesterday

Online John

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Re: Reduni's Log.
« Reply #466 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.
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Online reduni

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Re: Reduni's Log.
« Reply #467 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
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Online ShawnJ

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Re: Reduni's Log.
« Reply #468 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.
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Online Dave

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Re: Reduni's Log.
« Reply #469 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
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Online reduni

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Re: Reduni's Log.
« Reply #470 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.

the only easy day was yesterday

Online ShawnJ

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Re: Reduni's Log.
« Reply #471 on: May 29, 2017, 04:23:08 PM »
Mirin that 145x8 Rich! Strong work!
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Online reduni

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Re: Reduni's Log.
« Reply #472 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.
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Online Andrew

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Re: Reduni's Log.
« Reply #473 on: June 01, 2017, 01:23:35 PM »
Nice job Rich, hope that back is ok. 5/3/1 programming is looking good
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Online ShawnJ

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Re: Reduni's Log.
« Reply #474 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!
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Online reduni

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Re: Reduni's Log.
« Reply #475 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.
« Last Edit: September 08, 2017, 01:59:10 PM by reduni »
the only easy day was yesterday

Online Bando

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Re: Reduni's Log.
« Reply #476 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.
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Online reduni

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Re: Reduni's Log.
« Reply #477 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.

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Online ShawnJ

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Re: Reduni's Log.
« Reply #478 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!
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Online piperdown

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Re: Reduni's Log.
« Reply #479 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.
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