Author Topic: Reduni's Log.  (Read 27154 times)

Online ShawnJ

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Re: Reduni's Log.
« Reply #540 on: October 25, 2017, 11:41:12 PM »
Ya buddy! Welcome aboard! I speak very highly of this program being my third time running it. I am running it again right after I am done week 9.
I am doing Pendlay Rows on the deadlift days and weighted pull-ups on the squat days. Seems to be a good alternative! Seated rows or 1 arm rows are another option if you have low cable or dumbells. Kroc Rows with your bar in a corner would work well too. Seal rows? The ones where you lie your chest on your bench and row a barbell up underneath could also work.

Great first session! Going to fun to watch!
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Offline Dave

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Re: Reduni's Log.
« Reply #541 on: October 26, 2017, 05:52:04 AM »
Or you can just forget to do rows altogether like I did last night  ;D  I also vary them up a bit.  I do lat pulldowns once a week too.  Hope you enjoy the program Rich.
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Online reduni

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Re: Reduni's Log.
« Reply #542 on: October 27, 2017, 09:23:14 PM »
Thanks guys. I think this will be fun.  I'll be switching up the different types of pulls.
The biggest issue for now is understanding rpe. I'll have to figure out where I stand on the different exercises.

tsa week 1 day 2

warm ups

deads

135 x 10
225 x 5


working sets

280 x 3 x 4

bench

185 x 4 x 5  all paused

narrow cable row

180 x 3 x 6 @ 7.5 rpe

ab rolls

bw x 4 x 10

that's it. quite light as its the shakeout week and I was estimating my 1rm so that could be under as well.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline BLK00TJ

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Re: Reduni's Log.
« Reply #543 on: October 28, 2017, 09:45:36 AM »
It's better to underestimate than over estimate.  I changed some things in the program for me as well part for equipment limitations and part preference to carry-over movements.  I'm still keeping the GHRs supersetted with pullups but only at the end of the training session.  I do good mornings instead of hip thrusts, and two variations of bent rows where one I use some body english and the other is strict to substitute for the chest supported rows.  I think my next equipment purchase will be a land mine attachment.

Online reduni

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Re: Reduni's Log.
« Reply #544 on: October 30, 2017, 02:35:58 PM »
It's better to underestimate than over estimate.  I changed some things in the program for me as well part for equipment limitations and part preference to carry-over movements.  I'm still keeping the GHRs supersetted with pullups but only at the end of the training session.  I do good mornings instead of hip thrusts, and two variations of bent rows where one I use some body english and the other is strict to substitute for the chest supported rows.  I think my next equipment purchase will be a land mine attachment.

Yeah it's equipment limitations for me as well. You do what you can I guess.  I did glute thrusts for the first time yesterday. I'm not sure what I think of those right now. The first set was pretty uncomfortable with just the bar so I put the sissy pad on and it helped. I think the bench I used was a little high as well. I'll use my flat bench next time. 

yesterdays session went fine. I overestimated my OHP a bit. More like a rpe of 8.5. I also forgot most of my gear at work so no belt or shoes. Not a big deal with the lighter weight but I do miss the shoes. Just feels more stable. Switched out chest supported rows for pull ups and that shoots up the rpe as well.

anyways....

tsa week 1 day 3

warm ups

bw x 15
bar x 10
135 x 8

working sets

 195 x 3 x 7

seated ohp

115 x 2 x 8  rpe 8.5

pull ups

bw x 3 x 10 rpe 9.5

bb glute thrusts

135 x 3 x 4

crunches

bw x 2 x 25


that's it.

the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Dave

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Re: Reduni's Log.
« Reply #545 on: October 30, 2017, 02:46:08 PM »
I didn't do the glute thrust raises this time.  Doesn't go well with my current gym set up.  I did weighted back extention instead.  I'm sure I'll be fine ;D
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Online ShawnJ

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Re: Reduni's Log.
« Reply #546 on: October 30, 2017, 07:32:52 PM »
Great looking session Rich! I have pool noodle I wrap around the bar for bar humps. I ran a slit down it so I can wrap it around the bar.  A lower bench will work better, enough so u can get your scapula above the bench.
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Offline Andrew

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Re: Reduni's Log.
« Reply #547 on: October 30, 2017, 11:44:46 PM »
damn, there is a full TSA crew in here now  ;D

will be cool to see your progress on it. Crush it man!
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Online reduni

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Re: Reduni's Log.
« Reply #548 on: November 01, 2017, 12:00:39 PM »
I didn't do the glute thrust raises this time.  Doesn't go well with my current gym set up.  I did weighted back extention instead.  I'm sure I'll be fine ;D

I want a 45 deg hyper bench for my set up. I don't do them right now but always liked them. Just a good accessory for the tool box.

Great looking session Rich! I have pool noodle I wrap around the bar for bar humps. I ran a slit down it so I can wrap it around the bar.  A lower bench will work better, enough so u can get your scapula above the bench.


Lower bench is gonna get some use next time. I already have a sissy pad which is a more expensive pool noodle. It helped for sure. Can't go wrong with free and at least I have a use for it.

damn, there is a full TSA crew in here now  ;D

will be cool to see your progress on it. Crush it man!


Everyone seems to like it so I thought I'd give it a try. I think I underestimated my numbers for this go round and I'm still figuring out rpe but I have time to run it a few times before a spring comp.

Well the first week is done. No problems as this is the shake out week. Everything moved well.

TSA week 1 day 4

 warm ups

Bench

bar x 15
135 x 10

working sets

190 x 3 x 4 vid set 2&3

paused DL

250 x 2 x 3 vids

lat pulldown

150 x 4 x 5

CGBP

185 x 2 x 3 vid of set 1

RPE of pulldowns and cgpb was light.  Gonna have to figure that out.

the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Reduni's Log.
« Reply #549 on: November 02, 2017, 09:53:46 AM »
Awesome first week buddy! Can finally watch your vids, lifts looked great!
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Online reduni

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Re: Reduni's Log.
« Reply #550 on: November 02, 2017, 11:44:57 AM »
Awesome first week buddy! Can finally watch your vids, lifts looked great!

Thanks Shawn. Can't understand why you couldn't see them before. I didn't do anything different. Technology   :doh:
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online reduni

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Re: Reduni's Log.
« Reply #551 on: November 02, 2017, 04:45:29 PM »
Good day today. Felt great and ready to hit the gym. Everything moved really well. I got vids of most lifts but I'm at work so I'll post some tomorrow.

TSA week 2 day 1

warm ups

squats

bw x 10
bar x 10
135 x 7
185 x 3

working sets

215 x 5 x 5

bench

180 x 4 x 7 all paused

BOR

190 x 4 x 6  @rpe 8.5

CGBP

185 x 4 x 6  @rpe 8

Dropped ab work. Probably shouldn't  but I'll follow the program. That and I need to shorten the time a little.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline BLK00TJ

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Re: Reduni's Log.
« Reply #552 on: November 02, 2017, 07:43:07 PM »
Right behind you man.  I'll be finishing up week one this week. I don't see a problem keeping the ab work if you have the time.  If it messes up your recovery, you're doing something really wrong.

Online reduni

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Re: Reduni's Log.
« Reply #553 on: November 04, 2017, 09:17:47 PM »
Right behind you man.  I'll be finishing up week one this week. I don't see a problem keeping the ab work if you have the time.  If it messes up your recovery, you're doing something really wrong.

You'll probably finish up before me. I'm doing this on an 8 day rotation. Just works out for me like that. You're right about the ab work. I did it today. It's not that it messes up recovery. I'm just lazy and don't like ab work.

Felt good today so it was a productive day in the gym.

TSA week 2 day 2

warm ups

DL's

135 x 5
225 x 5
275 x 2

working sets

290 x 4 x 4

Bench press

190 x 5 x 5 all paused

pull ups

bw + 25 x 43 x 6 @rpe 9

ab roll outs

bw x 4 x 10



That's it for today. I was supposed to put up the vids from the other day but spent most of the day running around Toronto.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Dave

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Re: Reduni's Log.
« Reply #554 on: November 04, 2017, 10:00:58 PM »
Flying along Rich.  Great to see!
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs