Author Topic: Reduni's Log.  (Read 48175 times)

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #915 on: May 02, 2019, 07:37:39 PM »
A quick update on my last 2 sessions. Squats went better than I thought it would. They're starting to feel more comfortable. Hip shift wasn't too bad.  OHP was ok but I felt a little off. Still hit my goal. Bumped weights on a few other exercises. Not bad overall.


30 apr

531 w3d1

warm ups

squat

5x120
5x150
3x180
working sets
5x220
3x250
4x280 1+ vid

leg press

3x10x410

SLDL

3x10x265

ab roll

30xbw I was getting a little bored and wanted to get out of the gym so I did my 3x10 in one giant set.
https://www.instagram.com/p/Bw5XqIgnMOl/

2 may

warm ups

OHP ss with pull ups

5x65
5x80
3x95
working sets
5x115
3x135
7x150 1+ vid

pull ups
6x9xbw

seated db press

3x10x55's

weighted dips

3x10xbw+50

face pulls
3x20x40

ez bar curl

3x10x75

https://www.instagram.com/p/Bw-cyOUn-CZ/

That's it.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

  • Member
  • ***
  • Posts: 2010
  • I pretend to lift from time to time.
  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Reduni's Log.
« Reply #916 on: May 02, 2019, 10:31:21 PM »
OHP looked solid on IG!  8) 8)
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3029
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Reduni's Log.
« Reply #917 on: May 03, 2019, 09:26:30 AM »
Good news on the squats Rich! Keep plugging and they will come together nicely. Impressed with that OHP, havenít done standing in so long but for sure I would be a weak fukker on those!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #918 on: May 04, 2019, 01:11:25 PM »
Good news on the squats Rich! Keep plugging and they will come together nicely. Impressed with that OHP, havenít done standing in so long but for sure I would be a weak fukker on those!

Thanks Shawn. I hope squats get better. I'll be back down to 5+ again so more work on form. I'm still only doing 2-3 extra reps instead of amrap on my + sets of squats. OHP felt a little off on the first few reps. I think I wasn't pushing back enough. My goal is 185 someday. It's feeling like I can actually make it there.


4 may

Day 3 week 3 531

warm ups

Deadlift

5x175
5x215
3x260
working sets
5x325
3x365
8x410 1+ vid


good mornings

3x10x170

BOR

3x10x205


leg curls plate weight

3x12x80


ab wheel

4x12xbw

https://www.instagram.com/p/BxDC3YYn5BK/?utm_source=ig_web_copy_link

That's it. small bump on gm's. BOR felt good today.  I'm happy with how deads went. I wanted 6 and got 8. I underestimated the power of the shirt!! ;D
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #919 on: May 06, 2019, 05:28:58 PM »
End of week 3. I'm happy with todays session. Reached my goal on plus sets. I was feeling pretty swole after all was said and done.

6 may

week 3 day 4 531

warm ups

bench press ss with pull ups

5x110
5x135
3x160
working sets
5x200
3x230
7x255 1+ vid

pull ups

6x9xbw

db bench press

3x10x85

push ups

25,21,20

seated narrow cable row

3x12x180

rear delt raise

3x20x10

that's it

https://www.instagram.com/p/BxIrwY6HOyD/?utm_source=ig_web_copy_link
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3029
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Reduni's Log.
« Reply #920 on: May 06, 2019, 09:06:13 PM »
Excellent pulls! Thatís a helluva big plus set. The bench is just awesome Rich, I rooting for you to smoke 315, thinkingís its coming man! Great job
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online Merkley

  • Member
  • ***
  • Posts: 2010
  • I pretend to lift from time to time.
  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Reduni's Log.
« Reply #921 on: May 07, 2019, 08:14:28 AM »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #922 on: May 08, 2019, 07:32:48 PM »
Excellent pulls! Thatís a helluva big plus set. The bench is just awesome Rich, I rooting for you to smoke 315, thinkingís its coming man! Great job

Thanks Shawn. My e1rm is so close to 315 as to make no difference. I'm going to run at least this cycle then maybe try for a bunch of singles to see where I am.


7x255 1+ vid


 :o

 Nicely done!

Thanks. Bench is moving well for me. I'm feeling pretty comfortable.


Well, time to start another cycle. This will be #5. Started with squats again and it went OK. Bumped SLDL by 10 lbs and it kicked my ass. There is more there but I was gassed by the end.

8 may

531 w1d1c5

warm ups

squats
 5x125
5x165
3x185
working sets
5x200
5x230
7x260 5+ vid

leg press

3x10x410

SLDL

3x10x275

ab rolls

3x10xbw

That's it. Not bad but that's over with and I'm not complaining.

https://www.instagram.com/p/BxNlrKuHBQ1/
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #923 on: May 11, 2019, 11:42:37 AM »
Had a good day yesterday in the gym. Ohp for week 1 and I surpassed my goal :D. Bumped pull ups by 1 per set for this cycle. Next cycle I'll be dropping reps and adding weight to see how that goes.

10 may

Week 1 day 2 531

Warm ups

OHP ss with pull ups

5x65
5x80
3x95
Working sets
5x105
5x120
12x135 5+ vid

Seated db shoulder press

3x10x55's

Weighted dips

3x10xbw+50

Face pulls

3x20x40

Ez bar curls

3x10x75

That's it
https://www.instagram.com/p/BxS9MSUnVZM/?igshid=nct1torzvvh2
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3029
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Reduni's Log.
« Reply #924 on: May 11, 2019, 04:07:10 PM »
Thatís a strong OHP Rich, very impressive! Looks like squats are coming along as well. You have put together some excellent accessory work, very well rounded programming
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #925 on: May 13, 2019, 01:48:13 PM »
Thatís a strong OHP Rich, very impressive! Looks like squats are coming along as well. You have put together some excellent accessory work, very well rounded programming

Thanks Shawn. I'm happy with all my pressing. It seems to be coming along nicely. Squats are moving. I'm probably overthinking it but they are my nemesis. I've been enjoying the program quite a bit. Good mix of strength and hypertrophy.

On to deads today. I moved yesterday's session to today cause of mothers day.  Not to shabby but deadlift's always tax me and I'm pretty pooped by the end.

13 may
531 week 1 day 3

warm ups

Deadlifts

5x175
5x220
3x265
working sets
5x285
5x330
12x375 5+ vid

good mornings

3x10x170

BOR

3x10x205

leg curls plate weight

3x12x80

ab wheel

4x12xbw

done.

https://www.instagram.com/p/BxaTqHLHvOL/?utm_source=ig_web_copy_link
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #926 on: May 14, 2019, 03:28:16 PM »
Well it's the end of week 1. Had a good day on bench and almost added a rep on bench. I'm good with it though. It felt controlled and pretty strong. Accessories went fine. No glitches so we move on.

14 may

531 week 1 day 4

warm ups

bench press ss with pull ups

5x110
5x135
3x165
working sets
58x180
5x205
10x230 5+ vid

pull ups

6x10xbw

db bench press

3x10x85

push ups

25,20,20

narrow seated cable row

3x12x180

rear delt raise.

3x20x10

done.

https://www.instagram.com/p/Bxc_CJLhpKv/?utm_source=ig_web_copy_link
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3029
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Reduni's Log.
« Reply #927 on: May 14, 2019, 05:15:41 PM »
Nice pulls and benching Rich! Crushing all the plus sets!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Reduni's Log.
« Reply #928 on: May 18, 2019, 08:06:56 PM »
Nice pulls and benching Rich! Crushing all the plus sets!

Thanks man. I'm liking the higher volume heavier sets but at the same time it sucks.

Had a good start to week 2 so far. Squats are coming along and OHP was good.

Anyways, here goes


16 may

warm ups

squats

5x125
5x155
3x185
working sets
3x215
3x245
5x275 3+vid

leg press

3x10x420 small bump

SLDL

3x10x275

ab wheel

3x10xbw

https://www.instagram.com/p/Bxib0P6h5kA/

18 may

warm ups

OHP ss with pull ups

5x65
5x80
3x95
working sets
3x115
3x130
9x145 3+ vid

pull ups

6x10xbw

seated db shoulder press
3x10x55's

weighted dips

3x10x bw+55 small bump

face pulls

3x20x40

ez bar curls

3x10x75

https://www.instagram.com/p/BxnTEB-Bjp-/
that's it
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

  • Member
  • ***
  • Posts: 2010
  • I pretend to lift from time to time.
  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Reduni's Log.
« Reply #929 on: May 19, 2019, 05:29:43 PM »
145x9 on SS OHP?! crazy!
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...