Author Topic: Reduni's Log.  (Read 55887 times)

Offline reduni

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Re: Reduni's Log.
« Reply #870 on: February 26, 2019, 01:27:33 PM »
Thanks Shawn. Squats are feeling better but still out of the groove a little. They always seem to be my most difficult lift. I wish I could squat like FLEX but I'm sure most of us wish that :P
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline reduni

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Re: Reduni's Log.
« Reply #871 on: February 28, 2019, 10:39:52 AM »
More improvements happening. Not a bad day yesterday. Bumped weights on some and others were a little easier.

27 feb

531 cycle 2 week 1 day 2

warm ups
seated OHP ss with pull ups

5x60
5x75
3x90
working sets
5x95
5x110
7x125 5+

pull ups
6x6xbw

seated db shoulder press

3x10x45

weighted dips

3x10xbw+25

face pulls

20x30,35,35

ez bar curls

3x10x65

that's it. At the home gym so seated ohp was the flavor of the day due to lack of over head space.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline reduni

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Re: Reduni's Log.
« Reply #872 on: March 01, 2019, 11:40:35 AM »
Big bump on Deads today. I made a large adjustment to my 1rm for deads to start this cycle. Todays session went pretty well overall. I had a headache to start and it didn't really go away even with some meds but I managed. Small bumps on some GM's and BOR.

1 march

531

warm ups

deadlift

5x165
5x205
3x250
working sets
5x270
5x310
10x350 5+

good mornings
3x10x145

BOR
3x10x190

leg curls plate weight

3x12x65

ab wheel

4x12xbw

that's it
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline reduni

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Re: Reduni's Log.
« Reply #873 on: March 03, 2019, 12:49:35 PM »
My son was visiting so he joined me in the gym. Except for deadlifts which he hates he puts in a really good effort.

Things went well. I bumped weight on most things.

2 march

531 cycle 2 week 1 day 4

warm ups

bench press ss with pull ups

5x105
5x130
3x155
working sets
5x170
5x195
7x220 5+

pull ups

6x6xbw

db bench press

3x10x70

push ups

bwx30,25,20

narrow cable row

12x160,170,170

rear delt raise

3x20x10

That's it. My son used 2.5 lb db for the rear delt raises. He looked at me funny till he actually did it then proclaimed it was the hardest exercise that day lol

https://www.instagram.com/p/BuhV9zkHv1E/?utm_source=ig_web_copy_link
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 #874 on: March 05, 2019, 04:32:48 PM »
Great sessions Rich, fun you got to train with youíre son! Had my oldest in a few times now, but only seems half interested. Just turned 12 so Iíll ease him in before I go all drill sergeant in him haha.
Big jump and reps on deads! Noice
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Offline reduni

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Re: Reduni's Log.
« Reply #875 on: March 05, 2019, 09:14:27 PM »
Great sessions Rich, fun you got to train with youíre son! Had my oldest in a few times now, but only seems half interested. Just turned 12 so Iíll ease him in before I go all drill sergeant in him haha.
Big jump and reps on deads! Noice

Thanks Shawn. My boy is 14 so he takes it pretty well when I give him tips. Attention starts to wain near the end but he sticks it out. He had the 2 lb pink dbs for the rear delt raises and looked at me funny until he did them. It then became the hardest exercise that day lol.

Deads were way under estimated  for the last cycle so this is a little closer to realistic. Things are getting better and it seems to be conditioning is the biggest issue.

Anyways, here's todays session.

5 march
531 cycle 2 week 2 day 1

warm ups
squat
5x110
5x140
3x165
working sets
3x195
3x220
7x250 3+

leg press

3x10x360

SLDL

3x10x245

Ab roll

3x10xbw

Bumped weights again. No real problems. OHP next

the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline reduni

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Re: Reduni's Log.
« Reply #876 on: March 08, 2019, 12:01:44 PM »
I'm real happy with how things are coming back now. I didn't bump my OHP numbers for this cycle cause it was so crappy so I'm running the same as last time. Huge improvement this time around albeit I'm doing seated because of space constraints. Just about everything else got a slight bump as well.

7 march

531 cycle 2 week 2 day 2

warm ups

seated OHP ss with pull ups

5x60
5x75
3x90
working sets
3x105
3x120
8x130 3+

pull ups
6x7xbw

seated db shoulder press

10x45,45,50

weighted dips

3x10xbw+30

face pulls

3x20x35

ez curl

3x10x70

That's it. I've been doing BBM style ohp with the pause at the bottom so I'm sure I would have gotten a rep or to more without it. Got a pretty good pump after this. Deads next
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 #877 on: March 08, 2019, 02:39:34 PM »
You'll be in great shape for a fall meet. Weights are comjng back nicely!!
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline reduni

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Re: Reduni's Log.
« Reply #878 on: March 09, 2019, 12:14:38 PM »
You'll be in great shape for a fall meet. Weights are comjng back nicely!!

Thanks Dave. I have lots of time to prep. Just have to avoid injurys.

Decent day today. Bumped some weight again today. Hammies were pretty tight today and low back is a little achy for some reason but not horrible overall.

9 march

531 cycle 2 week 2 day 3

warm ups

deadlifts

5x165
5x205
3x250
working sets
3x290
3x330
9x370 3+

good mornings

3x10x150

bent over row

3x10x195

leg curls plate weight

12x65,70,70

ab rolls

3x12xbw

That's 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 #879 on: March 09, 2019, 06:01:48 PM »
Haha yes avoiding injuries seems to be the name of the game these days. My hip was doing pretty good until the move, that and about 5 other things started hurting after. Seems to be on the mend though.
Deads are coming back strong and fast, awesome 9 reps at 370! Squats moving back up too, you will be in PR territory before you know it!
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Offline reduni

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Re: Reduni's Log.
« Reply #880 on: March 11, 2019, 01:49:22 PM »
I bet lack of food during the move didn't help with any pains. Glad it's nothing serious though. Things are feeling pretty good overall. Squats are okay but getting better. It's a catch 22. More time under the bar helps with comfort level but also hurries any injuries along. I haven't quite found the perfect balance of rest to volume yet.

anyways...

11 march

531 cycle 2 week 2 day 4

warm ups

paused bb bench ss with pull ups

105x5
130x5
155x3
working sets
180x3
210x3
235x6 3+

pull ups
6x7xbw

db bench

3x10x75

push ups

30,20,20

narrow cable row

3x12x170

rear delt raise

3x20x10

that's it. Tri's were torched today. My pushups are fairly narrow so I use my tri's more. On to week 3
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 #881 on: March 11, 2019, 09:16:56 PM »
Big volume in that session Rich, the push-ups were a solid finisher! Ya lack of food was definitely not helping things, I started eating lots today and hopefully can keep that rolling. I have no interest in getting fat but low 270ís would do me well in the gym right now.

Liking all youíre accessory work with the 5/3/1
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Offline reduni

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Re: Reduni's Log.
« Reply #882 on: March 13, 2019, 07:40:28 PM »
Big volume in that session Rich, the push-ups were a solid finisher! Ya lack of food was definitely not helping things, I started eating lots today and hopefully can keep that rolling. I have no interest in getting fat but low 270’s would do me well in the gym right now.

Liking all you’re accessory work with the 5/3/1

Thanks Shawn. I'm liking all the extra volume. It's in one of wendlers books but I got it from https://blackironbeast.com/5/3/1/calculator.

Just pop in your numbers and it pops out the program. Pretty easy and lots of variations.

I think you have a lot of eating if your looking to hit the 270's :o Your bench may hit 300's though LOL

Anyways. Here's todays session.

13 march
531 cycle 2 week 3 day 1

warm ups

squats
110x5
140x5
165x3
working sets
5x210
3x235
6x256 1+

leg press

3x10x360

SLDL

3x10x245

ab rolls

3x10xbw

That's 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 #883 on: March 14, 2019, 06:36:31 PM »
Haha ya maybe I could bench 3 plates at 270!
Another good session, the SLDLís at 245x10 are awesome! Good job on the 6 plus set on skwaats
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Offline reduni

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Re: Reduni's Log.
« Reply #884 on: March 16, 2019, 06:57:34 PM »
Haha ya maybe I could bench 3 plates at 270!
Another good session, the SLDLís at 245x10 are awesome! Good job on the 6 plus set on skwaats

Thanks man. Things are coming along. I'm happy with my progress as it stands. Most of the accessories can be bumped more often but I'm keeping them at about an rpe 7-8 and I'm good with that.

Had a pretty good day today. Met all my expectations and bumped db presses without any drama. This was supposed to happen on friday but was in the T dot so I put it off till today.

16 march

531 cycle 2 week 3 day 2

warm ups

seated ohp ss/ with pull ups

5x60
5x75
3x90
working sets
5x110
3x125
5x140 1+

pull ups

6x7xbw

seated db press

3x10x50

weighted dips

3x10xbw+30

face pulls

3x20x35


ez bar curls

3x10x70

that's it
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485