Reduni's Log.

[ShawnJ]

Agree with Andy buddy, you have some big 500 plus pulls coming in the near future!

[reduni]

Your deadlift numbers are looking very impressive.

Agree with Andy buddy, you have some big 500 plus pulls coming in the near future!

Thanks guys. I'm shooting for 500 at SS. I think that should be attainable for sure by then.

Catching up on the last week. Been busy but got in the gym.

30 sept

531 week 2

warm ups

Squat (highbar)

130 x 5
160 x 5
195 x 3

working sets

225 x 3
260 x 3
290 x 4 (3+)

deficit deads

235 x 10 x 5

Ab roll

10 x 3

face pull 15 x 15 x 3

Tried highbar today. It's been feeling pretty good lately and lowbar hasn't. There was one more rep but I got forward on my 4th rep and really struggled with it.


3 oct

531 week 2 day 4

warm ups

bench

110 x 5
135 x 5
165 x 3

working sets

190 x 3
220 x 3
245 x 7 (3+)

seated ohp

100 x 10 x 5

woolam rows(cheat rows)

245 x 10 x 3

dips ss /w db curls

bw+60 x 10 x 3

30 x 10 x 3

Good day. Added 1 rep from the last time I did 245

4 oct

531 week 3 day 1

warm ups

deadlift

190 x 5
235 x 5
280 x 3

working sets

350 x 5
395 x 3
445 x 4(1+)

highbar squat

165 x 10 x 5 some paused

behind the back smith shrug

305 x 10 x 3

ab roll ss /w face pull

bw x 10 x 3

50 x 15 x 3

still feeling pretty strong on the pulls. Seems to be rolling fairly well so I'm happy.

That's it

[ShawnJ]

Awesome week for all 3 lifts Rich. Impressive highbars, strong bench and pulls!

[reduni]

Thanks Shawn. Highbar was just an experiment and it went ok. Back to lowbar for week 3 squats.

Had a pretty good day today. OHP felt better than last week and matched my reps for this weight. Last rep was sketchy but it made it to the top so I'll count it.

6 oct
531 week 3 day 2

warm ups

ohp

65 x 5
80 x 3
95 x 3

working sets

120 x 5
135 x 3
150 x 7 (1+)

paused bench

170 x 10 x 5

pull ups bw+25 x 10 x 3

neutral cable row

185 x 10 x 3

db curls

30 x 10 x 3

That's it.

[reduni]

Not a bad day today. Squats felt pretty good. Got a little forward on a couple of the final reps but managed to save them. Probably had one more in me but I'd be right on the edge.

8 oct

531 week 3 day 3

warm ups

squat

130 x 5
160 x 5
195 x 3

working sets

240 x 5
275 x 3
305 x 4(1+)

deficit deadlift

235 x 10 x 5


ab roll ss w/ face pull

bw x 10 x 3

50 x 15 x 3

That's it. Legs feeling tired now. Hot tub and beer later

[reduni]

Final day of this cycle. It went okay but bench was heavy today and not moving. I lost a rep from the same weight last time. I thought I'd be done at 2 though so overall I'm good with it.

10 oct

531 week 3 day 4

warm ups

bench

110 x 5
135 x 5
165 x 3

working sets

508 x 5
230 x 3
260 x 4 (1+)

seated ohp

100 x 10 x 5

woolam rows

245 x 10 x 3

dips

bw+60 x 10 x 3

db curls

30 x 10 x 3

That's it to complete the cycle. I think I'm going to start barbell medicines the bridge. It will be my first foray into rpe exclusively so there will be a learning curve for sure.

[Bando]

bench

260 x 4 (1+)

Pretty sweet way to close out a program.

[ShawnJ]

Strong finish to the cycle Rich. Bridge is a great choice, it will be a solid intro to RPE and it’s a solid program all around.

[reduni]

bench

260 x 4 (1+)

Pretty sweet way to close out a program.

Thanks Bando. I'll take what I can get.

Strong finish to the cycle Rich. Bridge is a great choice, it will be a solid intro to RPE and it’s a solid program all around.

Thanks Shawn. The bridge looks interesting. I'm looking forward to everything except 3 0 3 tempo squats. Those are just sadistic.


Started my new program yesterday and did fairly well gauging rpe. I think I was off a little on my close grip bench but not much. Time will tell as I get a little better at it.


BBM the bridge

day 1 week 1

warm ups

squat w/ belt

255 x 5 @6
270 x 5 @6
280x 5 @8

CGBP

195 x 4@7
215 x 4@8
245 x 4@9

Block pulls from mid shin beltless

365 x 7 @6
385 x 7 @7
405 x 7 @8

Done. Not bad for the first day. I can't say I like block pulls. They just don't feel right, like I can't set properly. I used my versas for them too. 21 reps is a lot for hook grip. On to day 2 tomorrow

[ShawnJ]

Great first session Rich! Ha, I hate block/rack pulls too. I get the same feeling, like I’m pulling from a dangerous and very awkward spot.
You have been training a long time, RPE will come quick. The tempos are 10’s on this program? I think anyway, ya they suck but remember they are just a squat accessory, start light and stay beltless and they will be fine.

[reduni]

Great first session Rich! Ha, I hate block/rack pulls too. I get the same feeling, like I’m pulling from a dangerous and very awkward spot.
You have been training a long time, RPE will come quick. The tempos are 10’s on this program? I think anyway, ya they suck but remember they are just a squat accessory, start light and stay beltless and they will be fine.

Thanks Shawn. Tempo's are 8's. I'm not sure where my rpe is on that but it wasn't too bad.


Been busy so I haven't logged in a bit but still got in the gym. Also started an instagram account. Still trying to figure that shit out which could take a while so bear with me. I still haven't figured out you tube.

Anyways here's the rest of week 1 for the bridge.

wed 17 sept

week 1 day 2

warm ups

2ct paused squats beltless

225 x 4 @7
235 x 4 @8
250 x 4 @9

seated OHP full stop

135 x 5 @6
140 x 5 @7
145 x 5 @8.5

BB row

185 x 8@6
205 x 8@7
225 x 8@8 x 2

Paused squats felt great. Over reached on ohp a bit but I haven't done dead stop before.


19 oct

week 1 day 3

warm ups

deadlift with belt

395 x 5@6
410 x 5@7
425 x 5@8


1 ct paused bench

215 x 5@6
230 x 5@7
245 x 5@9

3 0 3 tempo squat

135 x 8@6
145 x 8@7
155 x 8@8

had to catch my last rep of bench so I upped the rpe. Tempo wasn't as bad as I thought although I don't really know what a true rpe for that would be. I'm going to up the weights for that next time around.

20 oct

GPP

pull/chin ups sets of 5 for 7 min

got 10 sets for 50 total reps

ab roll for 10 reps alternated with 30 second planks for 7 mins

got 5 sets of each for 50 reps of ab rolls and 5 sets planks

25 min treadmill at rpe 6ish

that's it. A good start to the program. On to week 2

[ShawnJ]

Great finish to the week Rich. Strong bench and pulls. Thinking I may run a similar or the Bridge itself in November as I ease into squats and deads again. 3 days a week but with lightass weights and a slow progression.

[reduni]

Thanks Shawn. I'm liking the program so far. We'll see where things go at the end of 8 weeks.

Started week 2 today. It went okay. I still hate block pulls.

22 oct

week 2 day 1

warm ups

squat w/ belt
260 x 5 @6
275 x 5 @7
2 x 285 x 5 @ 8

close grip bench press

warm ups

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

beltless block pulls

warm ups

365 x 5 @6
385 x 5 @7
2 x 405 x 5 @8.5

That's it. I find block pulls hit my glutes and hams more than regular deads. vid on instagram reduni1

[reduni]

So apparently I cant read. I did squats yesterdau and upon further inspection I was supposed to do 3 sets @rpe 8 and I only did 2. Sabotaging my own training.

[reduni]

day 2 yesterday. Upped some weight and dropped some others as I asses proper rpe's.

24 oct

week 2 day 2

warm ups

paused squat beltless

230 x 4 @ 7
240 x 4 @8
2 x 255 x 4 @9


seated ohp deadstop

125 x 5 @6
130 x 5 @7
4 x 135 x5 @8

pendalay row

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

That's it. ohp got lowered from last week. I realized I was too high and deadstop was a little harder than normal. Paused squats were a bit of a bump. Am I the only one that likes paused squats? I feel like I have so much more control and my weights aren't that far off my regular  numbers.

https://www.instagram.com/p/BpVM1bsgDIB/?utm_source=ig_web_button_share_sheet