Reduni's Log.

[ShawnJ]

That 330 flew up buddy! Much more there Rich!

[reduni]

That 330 flew up buddy! Much more there Rich!

Yeah it felt pretty good and looked even better. There is for sure more there but I'm not pushing it. Program says 8 so that's what I'll do. I'm trying to take my own advice and not rush things along.


Had a pretty decent day today. Still on low stress week and it seems to be paying off. I feel pretty good.


the bridge v 1.0

week 8 day 2

warm ups

pin squats

235 x 4 @7
255 x 4 @8
274 x 4 @9

seated ohp

170 x 1@8 pr vid
155 x 3 @9


pendlay row

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

thats it thats all

https://www.instagram.com/?hl=en

[ShawnJ]

Beauty work Rich! Grats on the OHP PR!

[reduni]

Beauty work Rich! Grats on the OHP PR!

Thanks Shawn. Been a great week. Blew out another PR today. 3 this week.


Had a good day today. Deads went great. Bench was good and finished with beltless squats.

7 dec
the bridge v 1.0
week 8 day 3 final lifting day of the program.
warm ups

deadlift with belt

500 x 1 @9ish PR!!! vid
455 x 3 @8

1 ct paused bench

285 x 1 @ 8
250 x 3 @9

squat no belt

235 x 6 @6
255 x 6 @7
2 x 275 x 6 @8

Now that the program is essentially done I think I can qualify it as a success. I really like the way it's laid out. Fatigue was kept in check. I still feel pretty good overall and for the most part like the choice in exercises. I'll be running it again starting Monday.


https://www.instagram.com/p/BrGZWb8n9Pd/?utm_source=ig_web_copy_link

[Andrew]

great block Rich. Congrats on the PR's! Will you do a deload/pivot or just immediately repeat?

[reduni]

Thanks Andy. I'll be starting again Monday. This week was low stress and the program starts low stress so it's sort of a 2 week deload. Intensity is higher but volume is down.

[ShawnJ]

Damn been so busy, should have been in here sooner. Solid congrats on the 500!! Crushed it buddy, great milestone!
Know we u can join me in the race for 600!! Haha u will beat me I reckon!

[reduni]

Damn been so busy, should have been in here sooner. Solid congrats on the 500!! Crushed it buddy, great milestone!
Know we u can join me in the race for 600!! Haha u will beat me I reckon!

Thanks Shawn. Felt good with the 500. More there I think. 600 is a ways of me thinks although it would be awesome to hit that at SS I can dream right?

Well, started the bridge v 1.0 all over again yesterday. Things went pretty good. Knees are a little achy and took a while to warm up but after that all was good. My final set of squat the bar was crooked on my back. I should have re racked and reset but soldiered on. Movement felt off and I think it showed but the strength was there.  Everything else was pretty good

BBM the bridge v 1.0

10 dec
week 1 day 1

warm ups

squat w belt

265 x 5@6
280 x 5@7
295 x 5@8 vid

CGBP

210 x 4@7
230 x 4 @8
250 x 4@9 vid

Block pulls

375 x 7@7
395 x 7@8
415x7@9 vid


Thats it for day 1

https://www.instagram.com/p/BrOWYTKnhCz/?utm_source=ig_web_copy_link

[reduni]

Still behind on my journaling. I guess I need to be more consistent. I'll just give the short version of week 1. Kept up with or bumped weights across the board. Did some cardio. Didn't get hurt. Thats it. Anyways, onto week 2.

17 dec
Week2 day1 the bridge

Warm ups
Squat with belt
265x5@6
280x5@7
3x295x5@8

Cgbp
210x4@7
230x4@8
2x250x4@9

Block pulls beltless

375x7@6
395x7@7
415x7@8
415x6@8

The bar got out front on the last rep of block pulls and I lost it. Not sure what happened. No biggie.

https://www.instagram.com/p/BrgLBiInwRa/?utm_source=ig_share_sheet&igshid=1svfu1xa49yxk

[Andrew]

your training is solid right now. I like your program

[reduni]

your training is solid right now. I like your program

Thanks Andrew. I'm really liking the program. Hopefully I get some good results the second time around. I have BBM's 12 week strength program as well and I think I'll use it to peak for the spring meet. I want to see if there's a way to incorporate wrapped squats in the program though.

[ShawnJ]

Getting damn strong Rich! Mirin that CGBP strength too! I have the 12 week strength program too, really want to tackle that one when I am healthy!

[reduni]

Getting damn strong Rich! Mirin that CGBP strength too! I have the 12 week strength program too, really want to tackle that one when I am healthy!

thanks Shawn. Been seeing good progress so far and I'm happy with it.  Just gotta stay healthy.

Week2 day 2
19 dec

Warm ups

Paused Squat beltless

240x4@7
255x4@8
2x270x4@9

Srated ohp

120x5@6
130x5@7
4x140x4@8.5

Pendlay row

190x8@6
210x8@7
3x230x8@8

Thats it. Went well overall.last set of ohp was tough but as a whole it was an 8.

https://www.instagram.com/p/BrlXKbyH2y7/?utm_source=ig_share_sheet&igshid=zblbovsrylwb

[reduni]

21 dec
Week 2 day 3 the bridge

Warm ups

Deadlift w belt

405x5@6
425x5@7
3x445x6 5@8.5 vid set 2

Paused bench

215x5@6
225x5@7
4x235x5 5@8 vid set 3

3 0 3 tempo squats

160x8@6
170x8@7
2x180x8@8

Good session today. Deads were creeping up in difficulty by the end but got it in. 215 on bench felt heavy and bad in general. I didn't think things would get better but 225 moved great and 335 sets were fine.
Low back was tightening up by the end of tempo squats. 12 week strength has them in sets of 10. Sheer madness that is.

Done

https://www.instagram.com/p/BrqiJsinyO3/?utm_source=ig_share_sheet&igshid=su3v6kwfa1ho

[reduni]

So just a little update. Had a couple sessions lat week that were ok but pulled something in my mid back. Likely posterior serratus I've been told. Oddly it wasn't in the middle of a movement it was while taking a bteath and bracing for my next rep when I felt a sharp pain. Anyways I gave it a few days to settle down. I was planning on giving things a go today but must have twisted wrong and flaired things up again and its been painful most of the day. I'm going on vacation next week so at this point I think I'm just going to rest up till I get back. Sun and booze should fix things.