Gains featuring Randoja

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  1. Registered User
    Randoja's Avatar
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    Quote Originally Posted by The Solution View Post
    Stronger every workout bro.
    And today I was even fatigued, rafting all day yesterday, I paddled for days. I'm feeling extremely strong and confident right now with all my lifts coming into this meet.
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    Can't believe I missed this. Always love supporting my powerlifting bros. How do you like Sheiko? Looks intriguing to me, but I've never really delved into it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Can't believe I missed this. Always love supporting my powerlifting bros. How do you like Sheiko? Looks intriguing to me, but I've never really delved into it.
    Thanks for joining in brah, I love Sheiko, I absolutely love it. I know it's working for strength, the volume will add lean mass, and my form has improved dramatically on every lift since I began, simply through the repetition.
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    •   
       

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    I could definitely see all of those things playing out. Especially the technique improvements. This is a sport we're doing, so why not practice?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Nice work Doja! Keep on killin it!

    I may have to give a look into Sheiko when I get bored with 5-3-1
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    7-17 Sheiko 32

    Actual Weights:
    Pause Deads 245,295,315,345
    Bench 135,165,195,220,235
    DB Fly #50
    Deads 245,295,345,395
    Abs (weighted crunch) 150

    Solid day in the gym, weight and form felt pretty decent all around. Will be upping the worksets a little for the next week 2.
    http://www.youtube.com/watch?v=VY7UzI8AtZw
    http://www.youtube.com/watch?v=7ZQW6P9Bi2k
    http://www.youtube.com/watch?v=xghupNhRa84
    http://www.youtube.com/watch?v=Gf8s2a6RIoQ
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    Looks like a sweet gym, dude. Love those paused deads. I've thrown them in a few times and they are definitely there to stay. One thing I would say is try to keep a neutral head on the pulls. Your body will naturally shut down some force production if your cervical spine isn't in line.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  8. Registered User
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    Quote Originally Posted by herderdude View Post
    Looks like a sweet gym, dude. Love those paused deads. I've thrown them in a few times and they are definitely there to stay. One thing I would say is try to keep a neutral head on the pulls. Your body will naturally shut down some force production if your cervical spine isn't in line.
    Thanks man, I'll definitely work on that. I've have people tell me that before but never mentioned the reduced force production, now I feel like it's urgent lol. Good looking out.
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    Quote Originally Posted by Randoja View Post

    Thanks man, I'll definitely work on that. I've have people tell me that before but never mentioned the reduced force production, now I feel like it's urgent lol. Good looking out.
    Hahaha yeah, Kelly Starrett does a great job of imparting the importance of mobility and positioning, that's for sure. You still wanna start by throwing your head back like you're trying to knock somebody out behind you, but you want to do it with a stiff and straight neck.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Yeah, you pack your neck instead of craning it. Nice work Doja! Lifts are moving up nicely.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  11. Registered User
    Randoja's Avatar
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    Much appreciated as always bros!

    7-19

    Actual Weights:
    Bench (all paused but the top sets) 135,165,195,220
    Squat (all paused) 185,225,275,315
    Bench (paused) 135,165,195
    DB Fly #50
    GM 225

    Solid day in the gym, no spotter so I didn't feel that comfortable going for the pause on top bench, but I felt like it was controlled and form stayed tight. Kicked it up a notch on squats because it's friday and I feel like a squatting machine as of late.

    http://www.youtube.com/watch?v=caSdeYQs1tU
    http://www.youtube.com/watch?v=ifvVsM3VT08
    http://www.youtube.com/watch?v=cc9U-LMi1Ys

    Progress Pic from today:
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    Holding conditions very well
    How high have kcals raised since end of cut?
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  13. Registered User
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    Quote Originally Posted by The Solution View Post
    Holding conditions very well
    How high have kcals raised since end of cut?
    Haven't intentionally gone over 3250, my goal cals have remained the same since that first week of Sheiko. There have been days that I don't track everything or anything but 3250 is still my number and I hit it 5 out of 7 days a week probably. I'm kinda bumping around between 179-183 lbs but I'm getting stronger and I have to be 181 to compete so I'm cool with it. After my November meet I'll probably go higher and actually get up to about 190-195 and cut back down to a stacked 181 for Nationals . I still have physique goals too, so eventually I may lift in the 198 class just cause I want to be bigger.
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  14. Registered User
    Randoja's Avatar
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    Ricky is letting me log Prodigy for him so all of my training will be in this thread for the next little while.
    Prodigy, Sheiko, and me, Randoja.
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  15. Registered User
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    Owner and CEO of Purus Labs is featured here on Supp Talk Radio, he really has some great insight and information about Purus and what you can expect to see from us coming up. https://supptalk.opendrive.com/files...MjEwNV93UWNEVA
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  16. Registered User
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    Back up in it.
    9-4 Sheiko 31 Week 1 Day 2

    Deadlift w/pause at knee: 2@265--2x4@315--4x4@365
    Bench: 5@135--5@165--2x4@195--2x3@205--2x2@225--2x1@235--2x2@225--2x3@205--4@195--6@185--8@165--10@155--12@135
    DB Fly 5x10@50
    Deadlift from boxes: 5@315--4@365--2x3@425--2@475
    BB Lunges 5x5@185
    Cable crunch 10@150--20@150

    http://www.youtube.com/watch?v=97aygObpGCA
    http://www.youtube.com/watch?v=wo02H6XhaG4
    http://www.youtube.com/watch?v=81xnHC66kV4
    http://www.youtube.com/watch?v=Hb9mm6S7XW0
    http://www.youtube.com/watch?v=Au_s1IroPdA

    Today was a bit rough, really smashed through bench but fell 3 doubles short with 475 off the boxes. I just didn't have my legs all the way back for today. Still got some work done though.
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  17. Registered User
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    9-6 Sheiko 31 Week 1 Day 3

    Squat 5@225--4@275--2x3@315--2x3@365--3x2@385
    Bench 5@135--2x4@165--2x3@195--6x2@225
    Weighted Dips 6@+45--6@+55--6@+65--6@+70--6@+80
    Squat 5@245--5@295--4x4@345
    French Press 5x10@65
    Seated GM 5x5@135

    Pretty solid day today, back pumps were pretty gnarly, made squats kinda rough. Bench felt pretty solid, took the opportunity to play around with my setup and foot placement as well.

    http://www.youtube.com/watch?v=EOf4P1fIZ5I
    http://www.youtube.com/watch?v=4qld0BdzSBo
    http://www.youtube.com/watch?v=vKaaeh_5JJs
    http://www.youtube.com/watch?v=y5PZhgJvIYs
    http://www.youtube.com/watch?v=hMM6levYwjM
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  18. Registered User
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    9-9 Sheiko 31 Week 2 Day 1
    Bench 5@135--4@165--2x3@195--2x2@225--1@250--1@255--1@265--1@275
    Squat 5@225--4@275--2x3@315--5x2@365
    Bench 5@155--5@185--4x5@205
    DB Fly 5x10@55
    Leg Press 6@4pps--6@5pps--3x6@6pps
    GM Standing 2x5@135--5@155--5@175--5@185

    http://www.youtube.com/watch?v=pEHQuWWGRE8
    http://www.youtube.com/watch?v=MgRAROhL9Ec
    http://www.youtube.com/watch?v=9_FIRsNQKuw
    http://www.youtube.com/watch?v=vh5x0Y0KyZQ
    http://www.youtube.com/watch?v=2vzbm0y7EPw

    Pretty good day back was a little irritated for squats, finally hit a bench PR, the goal was to pause it, but didn't hold it there long enough. Still pretty happy with it.
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    Hell yeah thats a nice pr on bench bud!
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  20. Registered User
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    Quote Originally Posted by Danb2285 View Post
    Hell yeah thats a nice pr on bench bud!
    Thanks bro, been waiting a while for that.
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    Quote Originally Posted by Randoja View Post

    Thanks bro, been waiting a while for that.
    I know man I remember when you were in the 225 range! You've been killing it
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    Well done, man! Way to make that bench your bitch!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Thanks guys!
    9-11 Sheiko 31, Week 2, Day 2

    Deficit Deads 3@265--2x3@315--4x3@345
    Bench 6@135--5@165--2x4@195--2x3@205--2x2@225--2x1@245--3@205--5@185--7@155
    DB Fly 5x10@55
    Deads 3@295--2x3@345--2x3@395--4x2@445

    http://www.youtube.com/watch?v=C2EghRCD2SI
    http://www.youtube.com/watch?v=yh1c3ON1D-s
    http://www.youtube.com/watch?v=TubJF13ERyU
    http://www.youtube.com/watch?v=wFb00tVg59c
    http://www.youtube.com/watch?v=_Z0SJqsHSCQ

    Good workout today, wasn't feeling overly great this morning so happy to have finished up strong with back to back to back to back deadlift double PRs.
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    subbed
  25. Registered User
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    9-13 Sheiko 31, Week 2, Day 3
    Squat 5@225--4@275--2x3@315--2x2@365--4x2@385
    Incline Bench 4@135--4@155--2x4@165--4@175--4@185
    Squat 6@225--6@275--4x6@295
    DB Tricep Xt 10@25--4x10@30
    DB Row 2x10@70
    Chins 2x5

    http://www.youtube.com/watch?v=_IbXVZFVwZ4
    http://www.youtube.com/watch?v=jiJKPSONBMc
    http://www.youtube.com/watch?v=DBO1dFGLucI

    I was favoring my left hip a little bit today, didn't get all that deep. But I still smashed through the squats, they were heavy, but didn't feel too tough.

    Progress pic:
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  26. Registered User
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    9-16 Sheiko 31, Week 3, Day 1

    Bench 5@145--4@175--2x3@205--5x3@230
    Squat 5@225--5@275--5,8,3,6,2,7,4@315
    Bench 5@155--5@185--5x5@205
    DB Fly 5x10@55
    BB Lunge 5x5@185
    Standing GM 5x5@185

    http://www.youtube.com/watch?v=5sJuZTMa9vk
    http://www.youtube.com/watch?v=cJivPmHdFS8
    http://www.youtube.com/watch?v=z3Q0tNsZlDk

    Pretty solid workout today, I'm trying to maximize efficiency on bench by increasing the bar speed on the negative and pausing on the chest instead of a hair off it. I think I need about another half second on the pauses, but I don't feel like my chest is caving in making it a heave.
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    Killing it in here bro.
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    Nice Doja...reps looking dialed in.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  29. Registered User
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    Quote Originally Posted by BigJoshStud View Post
    Killing it in here bro.
    Hey bro, is this the big Josh I already know?
    Quote Originally Posted by AZMIDLYF View Post
    Nice Doja...reps looking dialed in.
    Thanks AZ, dialed in is exactly what I'm going for haha!
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    Quote Originally Posted by Randoja View Post
    Hey bro, is this the big Josh I already know?
    Yeah. I get around.
  31. Registered User
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    Quote Originally Posted by BigJoshStud View Post
    Yeah. I get around.
    Haha, I figured it was you. This is a pretty decent place, lot of supp log opportunites.
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    Its been a minute man, but im still seing the bold numbers!
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    9-18 Sheiko 31, Week 3, Day 2

    Paused deads 4@265--4@315--2x3@370--4x2@425
    Bench 8@145--7@155--6@175--5@185--4@205--2x3@215--2x2@230--2x1@245--2x2@230--3@215--4@205--6@185--8@175--10@155--12@145
    Deads from Boxes 4@315, something happened in my back on rep 4 /workout

    http://www.youtube.com/watch?v=gIhAXvepUEA
    http://www.youtube.com/watch?v=deHdintMAJE
    http://www.youtube.com/watch?v=1fBR_bk7JA4
    Not sure how bad my back is yet. Pretty lame. Killed bench though found some wrist wraps laying by the bench and used em. Really liked em, picking some up soon.
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    Looks like you might have overextended too much maybe to get your hips in. Look up Eric Cressy Magnificent Mobility. He just has some real easy exercises to stretch out your lower back that helped me a ton.

    Solid work nonetheless bud. As usual
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  35. Registered User
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    Quote Originally Posted by Sean1332 View Post
    Looks like you might have overextended too much maybe to get your hips in. Look up Eric Cressy Magnificent Mobility. He just has some real easy exercises to stretch out your lower back that helped me a ton.

    Solid work nonetheless bud. As usual
    I will check that out, thanks.
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  36. Registered User
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    9-24 Impromptu Session

    Bench 5@135--3@165--2x3@205--2@225--5x2@240
    UH Machine Row 8@135--8@175
    Skull Crushers 8@55--8@75
    Alt DB Curl 5x20@25
    Pec Dec 8@130--8@150

    Back in the gym feeling pretty good, first time hitting doubles with 240 so it's like a string of PRs. My back isn't feeling 100% or anything, but it's certainly on the up and up. I think this week taking it easy plus a deload week next weak easing back into squats and deads will have me good to go. I've set some goals for my meet at 500/290/550, that will be a 1340 total which will inch me in to the top 50 181 raw totals, pending there is no change in current rankings. Either way it will be a sweet total if I get it.

    http://www.youtube.com/watch?v=2rPcoGgTh4E
    http://www.youtube.com/watch?v=HrRaJZ-QRTs
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    9-26

    Bench 5@135--4@165--3@185--3@205--2@225--2x2@240--2@260--1@270
    Leg Press 6@4pps--6@5pps--6@6pps
    Leg XT 8@135--8@195--6@255
    Leg Curl 8@80--8@110--6@130
    DB Fly 10@55

    http://www.youtube.com/watch?v=QWgLN9QftGs
    http://www.youtube.com/watch?v=tcmCbb2SmE4
    http://www.youtube.com/watch?v=QTx1FUoZV7w

    Real solid day on bench, honestly I was kinda lazy on everything else. I was leg pressing thinking to myself "This isn't squats, this is stupid." Back is feeling pretty close to normal now. Excited to hit some light squats and deads during deload then get back in action full force after next week. I labeled the last set a PR even though I've gotten 275 before, but I feel like the pause on 270 would pass in competition and 275 was t&g.
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  38. Registered User
    Sean1332's Avatar
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    5'9"  217 lbs.
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    Jul 2012
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    Good job on the paused PR
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  39. Registered User
    Randoja's Avatar
    Stats
    5'10"  181 lbs.
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    Medford, Oregon
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    Quote Originally Posted by Sean1332 View Post
    Good job on the paused PR
    Thanks brother, I'm finally feeling good about my bench, I think 290-300 could come up at this next meet!
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  40. Registered User
    BigJoshStud's Avatar
    Stats
    6'0"  270 lbs.
    Join Date
    Feb 2009
    Location
    Bakersfield, CA
    Posts
    50
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    95

    Strong work. That bench is really coming along. 3pps is attainable in the near future.
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