Author Topic: Reduni's Log.  (Read 48063 times)

Online ShawnJ

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Re: Reduni's Log.
« Reply #825 on: October 25, 2018, 11:58:38 AM »
Strong couple sessions Rich! I actually do love pause squats, pin squats are cool too. They are hard but so good for keeping you in a good tight position.
Program is treating you well!
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Online reduni

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Re: Reduni's Log.
« Reply #826 on: October 30, 2018, 10:26:20 AM »
Thanks Shawn. Liking the program so far.

I've been neglecting my journal so I'll play a little catch up here.

26 oct
week 2 day 3

warm ups

Deadlift w/ belt

295 x 5 @6
410 x 5 @7
3 x 425 x 5 @8

1 ct paused bench

warm ups

215 x 5 @ 6
225 x 5 @7
2 x 235 x 5 @8
1 x 235 x 4 @9
1 x 225 x 5 @9.5 >:(

3 0 3 tempo squats beltless

145 x 8 @6
155 x 8 @7
2 x 165 x 8 @ 8

That's it for this session. Bench felt heavy right from the beginning. I haven't been pausing lately either so hopefully I'm just getting back into thing and it improves from here.

27 Oct

GPP

pull/chin ups for sets of 5 , 7 min worth

got 11 sets in for a total of 55 reps. 5 more than last week.

7 min of abs. Ab rolls for sets of 10 alternated with 30 sec plank.

got 5 sets done. I don't think I'll be able to really get more done here as I can only do ab rolls so fast and 30 seconds of planks is..... well....30 seconds of planks.

25 min treadmill @ about rpe 6


29 oct

week 3 day 1

warm ups

squat w/ belt

260 x 5 @6
275 x 5 @7
3 x 285 x 5 @ 8,9,9.5

squats were tough today. Not a whole lot of energy going in but didn't want to drop weights as I went.

cgbp
205 x 4 @7
225 x 4 @8
2 x 245 x 4 @9

block pulls beltless

265 x 7 @ 6.5
285 x 7 @8
2 x 405 x 7 @ 9

same weights as last week but squats got me so the rpe is higher. I still don't like them but they felt a little better. CGBP felt good and I'm happy with that.

I know what you're talking about with my hips in the hole Shawn. I do feel a shift whether it's regular squats or any variation. I really don't know why I do it and I have no idea how to fix it.




the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Reduni's Log.
« Reply #827 on: October 30, 2018, 01:43:19 PM »
Lots of strong work buddy! Deads are looking unstoppable, and damn strong CGBP! Really worked for those squat reps, great job getting the reps while having a shitty day.
Sorry about the hip shift critique, I didnít know if it was something you were aware of.
The reason it stood out to me is because I do the same sort of thing. My right hip is the one thatís fukked and I have a tendency to do some weird things in the hole trying to protect it. Not sure if it even matters to be honest, but for me, I always hit depth on my left side, but if u watch my vids, I shoot my right knee forward, twist my hips in the hole and my squat looks high on the right side.
I even got red lighted my 2nd and 3rd attempts just on my right side. Something I have always been trying to fix but with not much luck. Not being injured is a good start haha
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Online reduni

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Re: Reduni's Log.
« Reply #828 on: November 02, 2018, 01:45:39 PM »
Thanks Shawn. No worries about any critique. I welcome any words of advice or if anyone sees something I don't. Keep it coming. Watching the vids myself I looked like I was all over the place. For me that's the mental part of things. "Am I going to get my reps. Am I going to hurt myself etc." I'm always working on that. It's the form stuff I always appreciate.

Anyways... Here's yesterdays workout. It was supposed to be on Wednesday but I spent it in the hospital getting a scope. WooHoo. I didnt feel great going in. It almost felt like I had too much food in my stomach and it wasnt going down but got it done anyways. I also ran out of time and only got 1 of my 3 top bb row sets in.


1 nov
week 3 day 2

warm ups

2 ct paused squats beltless

235 x 4 @ 7
245 x 4 @8
2 x 260 x 4 @8ish

5 lb increase all around from last week.

seated ohp deadstop

125 x 5 @6
130 x 5@7
4 x 135 x 5 @8

Pendlay row

185 x 8 @6
205 x 8 @7
225 x 8 @8

That's it. vids on instagram @reduni1
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 #829 on: November 03, 2018, 03:50:00 PM »
Not a bad day today. bumped a few weights and I got my 4 sets of bench today without reducing weights.

3 nov

week 3 day 3

warm ups

deadlift with belt

395 x 5 @6
415 x 5 @ 7
3 x 430 x 5 @ 8 - 8.5

1 ct paused bench

215 x 5 @6
225 x 5 @7
4 x 235 x 5 @8.5

3 0 3 tempo squats beltless

150 x 8 @7
160 x 8 @8
2 x 170 x 8 @9

done. Tempo squats had my legs shaking by the end. Mid back was a little tight too but good now. GPP tomorrow. vids on instagram @reduni1
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 #830 on: November 03, 2018, 06:18:22 PM »
Strong session Rich, 430x5@8 is barking up around a 520 E1RM! Tempos have gotta be good for hypertrophy, all that TUT.
Solid benching!
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Online reduni

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Re: Reduni's Log.
« Reply #831 on: November 05, 2018, 07:08:05 PM »
Strong session Rich, 430x5@8 is barking up around a 520 E1RM! Tempos have gotta be good for hypertrophy, all that TUT.
Solid benching!

Thanks Shawn. I'm happy with things in general.

Had a really good day today. It's the start of high stress week but I guess I felt great. I bumped some weights from last week slightly.

the bridge

week 4 day 1

warm ups

squats

260 x 5 @6
275 x 5 @7
4 x 285 x 5 @8

cgbp

210 x 4 @7
230 x 4 @8
3 x 250 x 4 @9 even paused the last rep of set 3

beltless block pulls

370 x 7 @7
390 x 7 @8
2 x 420 x 7 @9

That's it. Hope Wednesday is just as good. vids on instagram @reduni1
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 #832 on: November 07, 2018, 07:54:37 PM »
Had another good day. Seems like this week is coming up spades.

week 4 day 2

warm ups

2 ct paused squats beltless

240 x 4@7
250 x 4@8
3 x 265 x 4@9

5 lb bump across the board

dead stop standing OHP with belt

130 x 5@6
135 x 5@7
4 x 140 x 5@8

5 lb bump across the board

Pendlay row

185 x 8@6
205 x 8@7
4 x 225 x 8@8

That's it. Wasn't sure how it would go as my legs were still sore from Monday but they worked them selves out. One more high stress day.
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 #833 on: November 07, 2018, 10:26:52 PM »
Killing it this week Rich! Great job, strong everything!
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Online reduni

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Re: Reduni's Log.
« Reply #834 on: November 13, 2018, 02:00:50 PM »
Thanks Shawn. Things were going well for sure.

I've been negligent in my journaling here so I'll update a bit.

I finished off the high stress week with a decent deadlift session. Although bench wasn't as good as I'd hoped. Just felt heavy.

9 nov

week 4 day 3

warm ups

deadlift w belt

395 x 5 @6
420 x 5 @7
3 x 435 x 5 @9

1 ct paused bench press

215 x 5 @6
225 x 5@7
3 x 235 x 5 @8
1 x 235 x 4@9.5
1 x 225 x 5 @8

3 0 3 tempo squats

150 x 8 @6
160 x 8 @7
2 x 170 x 8 @8

5 lb bump on deads and tempo squats. Gassed out on bench and had to drop weight.


10 nov

GPP
pull/chin ups in sets of 5
7 min for 55 total reps

ab roll ss with 30 sec plank

7 min for 5 sets total of each

that's all. Skipped the cardio. No time

12 nov

week 5 day 1

warm ups

squat w belt

275 x 4@6
285 x 4@7
3 x 295 x 4@8

3 ct paused bench

205 x 4@7
215 x 4@8
2 x 225 x 4@9

paused deadlift  beltless

315 x 4@7
315 x 4@8
2 x 365 x 4@9

squats were moving really well. This is probably the best I've moved with this weight. 3 ct paused bench is hell. Paused deadlift moved well too. It's funny when I think of how far I've come over the years. I remember the first time I dl's 365 with horrible form and now I'm pausing that shit.
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 #835 on: November 21, 2018, 08:40:34 PM »
Another catch up post.
Nov 14
Week 5 day 2

warm ups

pin squats

225 x 4 @7
245 x 4 @8
2 x 265 x 4 @9

seated ohp

130 x 4 @6
135 x 4 @7
5 x 140 x 4 @8

pendlay row

185 x 8@6
205 x 8@7
4 x 225 x 8 @8

first time doing pin squats. Interesting exercise for sure

15 nov
week 5 day 3
gpp

pull/chin ups
6 sets of 5 for 7 min 55 total reps

ab roll x 10 ss w/ 30 sec plank
7 min for 5 total sets

30 min elliptical @rpe 6

16 nov
week 5 day 4

warm ups

deadlift w/ belt
400 x 4 @6
425 x 4 @7
3 x 440 x 4 @8

1 ct paused bench

215 x 4 @6
225 x 4 @7
5 x 235 x 4 @8

that's it for the day. ran out of time so no squats

18 nov
gpp
pull/chin ups sets of 5 for 7 min  12 sets for 60 total reps

ab roll x 10 ss w/ 30 sec plank
7 min for 5 sets total

19 nov
week 6 day 1

warm ups

squat w/ belt

315 x 1 @8
3 x 295 x 4 @8

3 ct paused bench

210 x 3@7
220 x 3@8
3 x 230 x 3@9

paused deadlift beltless

335 x 4 @7
350 x 4@8
2 x 365 x 4 @9


21 nov
week 6 day 2

warm ups

pin squats

235 x 3@7
255 x 3@8
3 x 275 x 3 @9

standing ohp w/ belt

165 x 1@8
4 x 145 x 4@8

pendlay row

195 x 6@6
215 x 6@7
4 x 235 x 6@8

pin squats were a little high. The next hole down was unreachable. too much space between holes. I'm really happy with how things have been progressing on this program. I've been staying healthy for the most part as well which is good. My elbow is acting up a little from lowbar squats. I moved my hands out some and it seems to have helped. The bar feels better on my back too. Well enough of that. I'll try to update a little more often so there isn't so much to read. Vids on instagram @reduni1
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 #836 on: November 23, 2018, 07:58:44 PM »
Some really excellent workouts Rich! Strong all around and getting stronger. Is there anything you can stand on doing pin squats to raise u up a bit? That will make the pins lower anyway
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Online Bando

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Re: Reduni's Log.
« Reply #837 on: November 23, 2018, 08:58:58 PM »
Envying some of those DL #'s
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Online reduni

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Re: Reduni's Log.
« Reply #838 on: November 23, 2018, 11:11:17 PM »
Some really excellent workouts Rich! Strong all around and getting stronger. Is there anything you can stand on doing pin squats to raise u up a bit? That will make the pins lower anyway

Thanks Shawn. I'm really happy with my progress and loving the program. I did think about standing on something but didn't think plates would be a great idea. With the wider stance i was afraid of pushing them apart. Deficit deads on plates isn't much of an issue.

Envying some of those DL #'s

Thanks Bando. I'm super stoked about my deadlift progress. I pulled 485 x 1 @8 today. Thats my pr from spring supremacy 2 years ago. I'm%100 I can pull 500 or more. That was my goal for next SS. Guess I'll have to readjust my goals.
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 #839 on: December 03, 2018, 08:49:11 PM »
Well I have some more catching up to do but I'll just put in the cliffs. finished week 6 and 7. I pulled 485 which is a tie for my best dl. Then followed it up the next week by only being able to pull 455 >:( Fatigue finally got me. I also tied my best squat with and easy 325. Bench is moving fairly well although slow. On to week 8 now which is a low stress week so I'll recover a little I hope.

the bridge v 1.o
week 8 day 1
low stress

warm ups

squat with belt
330 x 1 @8 vid PR
2 x 305 x 3 @8

3ct paused bench

225 x 3 @7
235 x 3 @8
245 x 3 @9

paused deadlift

354 x 3 @7
360 x 3 @8
375 x 3 @9

the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485