Author Topic: Reduni's Log.  (Read 37959 times)

Online reduni

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Re: Reduni's Log.
« Reply #855 on: February 07, 2019, 02:20:39 PM »
Well things have gone to shit over the last month and a half or so. It started with the pull in my back which got better but I went on holidays so that was just a little more rest. Just before I left an existing medical issue reared it's ugly head and I've been dealing with that ever since. I've lost in the neighborhood of 10 lbs that I didn't plan on. I've been moderately  uncomfortable most of the last month. Interrupted sleep almost every night and energy is down the tubes. I'm hoping things get better soon and meds fix me up. I went back into the gym starting a week ago using a 531 template. I reduced weights but I feel like I'm starting over again. I've lost more strength than I thought. I hope it comes back quick. This issue notwithstanding I don't think I'll be competing in May. Depending on how things go I may do the Canadian RPS meet if they do one. Anyways, here's my last week of workouts

1 feb

531
warm ups

squat
5x110
5x135
3x165
working sets
5x180
5x205
7x230 5+

leg press
3x10x270

stiff leg dl
3x10x225

ab roll
3x10xbw

hiit 7 min


3 feb
(DOMS suck :'()

warm ups
Standing ohp ss with pull ups

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

pull ups 5xbw for 6 sets

db shoulder press
3x10x40

dips
3x10xbw

face pulls
20x25
20x30
20x30

ezcurl
3x10x55

20 min cardio

6 feb

warm ups

DL's
5x150
5x185
3x220
working sets
5x240
5x275
10x310 5+

GM's
3x10x115

BOR

3x10x185

leg curl PWO

3x12x60

ab wheel
3x12xbw


7 feb
warm ups

bench press ss with pull ups

5x105
5x130
3x155
working sets
5x165
5x190
5x215 5+

db bench press
3x10x60

push ups

20,19,16

narrow cable row

3x12x150

rear delt raise

3 x20x10

That's it. Dragged my ass through most if it. I'm surprised at how much I lost in a short time.
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 #856 on: February 07, 2019, 07:57:30 PM »
Good to see you back it Rich, sorry to hear about the troubles. You will be back up to the big weights again fast buddy. I have the flu right now and have been off the gym for 3-4 days, just feeling terrible. Canít see me coming back very strong.
Maybe we can get some doods together for the Canadian, see what happens!
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Online Bando

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Re: Reduni's Log.
« Reply #857 on: February 08, 2019, 08:02:04 PM »
I'm surprised at how much I lost in a short time.

Well you lost 10 lbs. Get your diet/weight and sleep in check and the strength will come back in no time.
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Online reduni

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Re: Reduni's Log.
« Reply #858 on: February 09, 2019, 07:00:42 PM »
Good to see you back it Rich, sorry to hear about the troubles. You will be back up to the big weights again fast buddy. I have the flu right now and have been off the gym for 3-4 days, just feeling terrible. Canít see me coming back very strong.
Maybe we can get some doods together for the Canadian, see what happens!

Thanks Shawn. I really hope things start getting better soon. I'm getting really tired of being sick and tired. ::) It's so discouraging how fast I loose strength. I know it'll come back, just takes some work. Hope you feel better soon.
I'm surprised at how much I lost in a short time.

Well you lost 10 lbs. Get your diet/weight and sleep in check and the strength will come back in no time.

It is what it is. Things will turn around soon I hope and I'll be back on track.


So here's the start of week 2. I dragged my ass back in the gym. Motivation and energy just aren't there. Squats were feeling Ok through the warm ups but quickly felt heavy on the top sets. Got them done though. One step at a time I guess. So here's the rundown. Nothing worth putting on video

531 week 2
9 feb
warm ups

squats

5x110
5x135
3x165

working sets

3x190
3x220
4x245 3+

leg press

3x10x305

SLDL

3x10x225

ab rolls

3x10xbw

that's it. OHP next session. Hope it goes ok.
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 #859 on: February 11, 2019, 08:06:58 PM »
Another day in the gym... felt slightly better. Not much but I'll take it.

531
11 feb
warm ups

OHP ss with pullups

5x60
5x75
3x90

working sets

3x105
3x120
4x130 3+

pull ups 6 sets of 5 at bodyweight


seated db shoulder press

10x40
10x40
10x45

dips

3x10xbw

face pulls

3x20x30

ez curl bar

3x10x60

That's all today. Energy was marginally better but I don't feel as dragged out on shoulder day in general. Deads on Wednesday. See how that goes.
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 #860 on: February 14, 2019, 03:36:07 PM »
I think things are finally starting to turn around. Felt better today. Energy was a little higher again today but I got draggy near the end. Deads went well. I'm still trying to find the groove for gm's. The bar want's to wander on my back as I bend over.

14 feb
531 week 2 day 3

warm ups

deadlift

5x150
5x185
3x220

working sets

3x260
3x295
10x330 +3

good mornings

3x10x135

bb rows

3x10x185

leg curls plate weight

3x12x60

ab wheel

4x12xbw

that's all for now
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 #861 on: February 14, 2019, 04:15:51 PM »
Glad things are feeling better Rich, just gotta get through that first week or 2 and things get better fast. Big AMRAP on deads!
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Online reduni

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Re: Reduni's Log.
« Reply #862 on: February 16, 2019, 10:20:21 AM »
Glad things are feeling better Rich, just gotta get through that first week or 2 and things get better fast. Big AMRAP on deads!
Thanks Shawn. I seem to be on the mend now. Deads are programmed pretty light. I just put in estimated weights and I guess I really underestimated deadlifts. I'm okay with that though. Gotta get a little cardio in ::)

Felt better again today. The upward trend is continuing so I'll take it. Not bad overall but I guess I have my bench numbers pretty much exact which is good but a little dismaying at the same time. Something to work on I guess. Well here is yesterdays session

15 feb

531 week 2 day 4

warm ups

bb bench ss with pull ups

5x105
5x130
3x155
working sets
3x180
3x205
3x230 3+

pull ups

6x6xbw

db bench press

3x10x65

push ups

bwx25,20,20

neutral cable row

3x12x150

rear delt raise

3x20x10

dun. back at it tomorrow for week 3. I think I'll be running this again at the same weights except for deadlifts.
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 #863 on: February 17, 2019, 07:55:34 PM »
Start of week 3 today. Not bad in general. Upped most of the weight on accessories. Squats went fine for the most part but it still feels a little awkward for some reason. Oh well. More reps  till it gets better.

17 feb
531 week 3 day 1

warm ups
squats
5x110
5x135
3x165
working sets
5x205
3x230
3x260 1+

leg press

3x10x330

SLDL

3x10x235

ab rolls

3x10xbw

that's it.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485