Condense New PWO by Purus Labs Featuring Randoja

[Randoja]

Yea your forms pretty gutted out bro... Your rounding back, breathing looks off and your ext of knees

I just need to slow down, It's not as if I'm going to get less reps if I take a second to do it right.

[Airborne42]

I just need to slow down, It's not as if I'm going to get less reps if I take a second to do it right.

True. I'll tell u tho proper concentrated form equals better gains. Also shouldn't need straps for that weight. Hook or under over

[Randoja]

True. I'll tell u tho proper concentrated form equals better gains. Also shouldn't need straps for that weight. Hook or under over

I do need straps for that weight though, I could only get like 2 reps under/over before grip failure. It's something I'm working on currently.

[Randoja]

10-2 Cycle 2 Week 2 Deadlift

DL 5@45--5@135--3@225--3@295--3@335--8@380
BBB 5x10@210
Weighted Dips 5x10@50lbs

Happy with reps at 380 but extremely disappointed in my form, I think part of my problem is trying to rush the money set and not getting a proper setup before each rep. I will definitely try to make the necessary adjustments next week for my top set at 400lbs. 2 scoops of Condense today, deads+dips+singlet was awesome once the pumps came in.

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[Danb2285]

True. I'll tell u tho proper concentrated form equals better gains. Also shouldn't need straps for that weight. Hook or under over

Ha you mean YOU shouldn't need straps for that weight...we don't all DL small cars lol

[Randoja]

Ha you mean YOU shouldn't need straps for that weight...we don't all DL small cars lol

That's what I was thinking lol.

[bmftisftw]

i would say just take your time bro, it only takes like 3 secs to re set up.

[bmftisftw]

True. I'll tell u tho proper concentrated form equals better gains. Also shouldn't need straps for that weight. Hook or under over

negged. wish i could dl 600 lbs lmfao

[Airborne42]

I meant don't.... Yes

[Danb2285]

Does any body DL without letting the weight hit the floor between reps?

[Randoja]

i would say just take your time bro, it only takes like 3 secs to re set up.

agreed, my first rep wasn't too bad, there is no reason I shouldn't be able to perform every one like that. I find that on my lighter working sets my form is better without using the straps, something about the under/over grip seems to keep my back straighter.

[bmftisftw]

agreed, my first rep wasn't too bad, there is no reason I shouldn't be able to perform every one like that. I find that on my lighter working sets my form is better without using the straps, something about the under/over grip seems to keep my back straighter.

i understand that man i do the same exact thing sometimes

[Airborne42]

Does any body DL without letting the weight hit the floor between reps?

I do

[Danb2285]

I do

I noticed that KILLS me. I have to go way lighter. Does that mean I'm doing it wrong when I'm repping and dropping it or do you think you can do more just because u have that couple seconds to re set up?

[Randoja]

I noticed that KILLS me. I have to go way lighter. Does that mean I'm doing it wrong when I'm repping and dropping it or do you think you can do more just because u have that couple seconds to re set up?

I kinda feel like it's because you have to stop the weight's movement with your lower back instead of letting the floor do it for you. That's just my 2 cents on it though. I only ever do it by accident and that's immediately where I feel it.

[Randoja]

This set @ 350 is much better than today and I took my time, and did u/o grip. This is what I need to be shooting for every time IMO.

[Airborne42]

Just don't use the under over to much as you can tear your Bicep and develop your muscles diff on that side. I like under over but use hook grip for sets

[Randoja]

Just don't use the under over to much as you can tear your Bicep and develop your muscles diff on that side. I like under over but use hook grip for sets

Is that where your fingers go over your thumb or something?

[bmftisftw]

Just don't use the under over to much as you can tear your Bicep and develop your muscles diff on that side. I like under over but use hook grip for sets

isnt that why you alternate? I alternate either on my sets, or alternate on my reps.. its not hard to resetup lol

[Danb2285]

I kinda feel like it's because you have to stop the weight's movement with your lower back instead of letting the floor do it for you. That's just my 2 cents on it though. I only ever do it by accident and that's immediately where I feel it.

I could def. see that

[Airborne42]

Is that where your fingers go over your thumb or something?

Yes :-) hurts like a bitch at times

[Randoja]

Yes :-) hurts like a bitch at times

aww I need to pick myself up the next level of captain of crush gripper, I have tiny hands like the dude in that one burger king commercial. Sucks.

[Airborne42]

aww I need to pick myself up the next level of captain of crush gripper, I have tiny hands like the dude in that one burger king commercial. Sucks.

Haha that's bad

[arluckydog]

Man I am so far behind soon as my cycle is over I got to try that condense.

[Randoja]

10-4 Cycle 2 Week 3 Bench

Bench 2x5@45--5@135--5@175--3@200--4@225+4 spotted
BBB 5x10@115
DB Lateral Raise 2x12@20--10@20
BB Curl 11@80--6@80--8@70

Great day in the gym, had a really good spotter, a physique competitor who is a cool dude. Got 8 on the money set but honestly I have no idea how much he was helping, that said I don't feel the slightest bit guilty crediting myself with 4 reps for a rep match +5lbs from last cycle. Took 2 scoops of Condense today and was so pumped I could see my front delts through my t-shirt. Overall a big confidence booster and good workout. Added 2.5lbs on my DB raises and almost got 3x12, put another 10lbs on first couple sets of curls and really got my biceps good. Can't wait to squat tomorrow!

[Danb2285]

10-4 Cycle 2 Week 3 Bench

Bench 2x5@45--5@135--5@175--3@200--4@225+4 spotted
BBB 5x10@115
DB Lateral Raise 2x12@20--10@20
BB Curl 11@80--6@80--8@70

Great day in the gym, had a really good spotter, a physique competitor who is a cool dude. Got 8 on the money set but honestly I have no idea how much he was helping, that said I don't feel the slightest bit guilty crediting myself with 4 reps for a rep match +5lbs from last cycle. Took 2 scoops of Condense today and was so pumped I could see my front delts through my t-shirt. Overall a big confidence booster and good workout. Added 2.5lbs on my DB raises and almost got 3x12, put another 10lbs on first couple sets of curls and really got my biceps good. Can't wait to squat tomorrow!

YouTube Link: http://www.youtube.com/watch?v=Z2bCo5m4ruQ&feature=yo utu.be

Hell yeah man! Pop tart PWO this time?

[Randoja]

Hell yeah man! Pop tart PWO this time?

Definitely!

[Randoja]

10-5 Cycle 2 Week 3 Squat

Squat 5@45--5@135--5@225--3@290--5@320
BBB 5x10@170
SLDL 5@135--2x5@225
Seated Calf Raise 20@90--20@180--20@270

Kind of an unfortunate set of squats today, when I unracked the bar the left side bounced off the top of the bracket that holds it and it took me a second to recover, I should have just reracked and started again. After the 5th rep I was seeing stars and a bit dizzy, I tried to compose myself for another rep or two but at that point it was over.

[bmftisftw]

10-5 Cycle 2 Week 3 Squat

Squat 5@45--5@135--5@225--3@290--5@320
BBB 5x10@170
SLDL 5@135--2x5@225
Seated Calf Raise 20@90--20@180--20@270

Kind of an unfortunate set of squats today, when I unracked the bar the left side bounced off the top of the bracket that holds it and it took me a second to recover, I should have just reracked and started again. After the 5th rep I was seeing stars and a bit dizzy, I tried to compose myself for another rep or two but at that point it was over.

BADASS workout brotha!! youre movin some weight bro!

[AZMIDLYF]

Rando, what decides the weight increases? Your last squat sesh was at 305.

[bmftisftw]

Rando, what decides the weight increases? Your last squat sesh was at 305.

5/3/1 is a percentage based program.

[Randoja]

Rando, what decides the weight increases? Your last squat sesh was at 305.

It progresses by cycle and percentage of max.

5/3/1 is a percentage based program.

This.

[bmftisftw]

I have the book (;

[AZMIDLYF]

Ok I understand. It just seems like the jumps are pretty big. Last one was 305 for 8 and here you are at 320.

[Randoja]

Ok I understand. It just seems like the jumps are pretty big. Last one was 305 for 8 and here you are at 320.

Yeah the top sets go by percentage and they have different rep goals, week 1 is a goal of 5 reps, week 2 is 3, and week 3 is only 1. But you are supposed to go for as many as you can get. Also being that I'm still early on in the routine the progression starts low to allow for gains over time, that is why I am getting several above recommended. Later in cycles it should get tough to actually hit the prescribed reps.

[AZMIDLYF]

So 5 reps was the target today?

[Randoja]

So 5 reps was the target today?

Just 1 rep. But I got 5. You can get more than the target, but you have to get at least the target to move to the next cycle. Yesterdays bench and today's squat have been the only 2 workouts I've done for the 3rd (1 rep topset) week, I'll do mil press and deadlift monday and tuesday, but I'll certainly get more than 1. Then a weeklong deload, and it starts over. I'll probably continue to get well over target reps for 2 more cycles.

[Randoja]

CYCLE 3

These are my weights for next cycle. The columns are days and they go 5,5,5+ - 3,3,3+ - 5,3,1+

Core Lift
Bench Press
Set 1 155.00 170.00 180.00
Set 2 180.00 190.00 205.00
Set 3 205.00 215.00 230.00

Squat
Set 1 225.00 245.00 260.00
Set 2 260.00 280.00 295.00
Set 3 295.00 315.00 330.00

Shoulder Press
Set 1 95.00 105.00 110.00
Set 2 110.00 120.00 125.00
Set 3 125.00 135.00 140.00

Deadlift
Set 1 280.00 300.00 320.00
Set 2 320.00 345.00 365.00
Set 3 365.00 385.00 410.00

[AZMIDLYF]

Ok now I am understanding this. When I kept seeing you do the working set with different rep ranges I was baffled. So you are getting a feel for it before you really bust into the singles?

[Randoja]

Ok now I am understanding this. When I kept seeing you do the working set with different rep ranges I was baffled. So you are getting a feel for it before you really bust into the singles?

When you start the program you take your actual max and take 10% off of them. So all the percentages that are used are actually based on 90% of my 1rm. Then as cycles progress weight is added to my 1rm on assumption. 10lbs to squat and deadlift, 5 lbs to mil press and bench each month. The reason my reps vary is just because I'm better at squats then say mil press so thats why in the same week the goal for both exercise top sets will be 3 for example and I will get like 6 on mil press but then 8 on squats. It takes a few cycles for your training max to line up with your actual max and for the program to become challenging to get the target reps. If you stall on a lift and fail to hit target reps, you just take 10% off again and start that lift from cycle 1 again. I'm simply following the spreadsheet and the laid out weights. Just the fact that it's early in the routine has me topping out the reps. But essentially the goal will be to continue beating the prescribed reps. TBH I won't be happy the day that I actually only get one rep when it's prescribed, because that will mean I am about to stall out.