Gains featuring Randoja

[sidoious]

So it's another supplement that's a "must have?" How many do we need? I'm starting to re-evaluate all my supplements as far as what I really "need" to help me achieve my goals.

[SweetLou321]

Is your goal to gain strength in the big three? If so 1 month is a SHORT time to think about progression. Esp with a horribly programed layout such as yours. If your goal is to gain strength pick something easy to start like 5/3/1 and run it for 6 monthes to a year. Id prefer a year at the very least. Next step would be to buy the 5/3/1 book, yes buy the book. Also you may wanna not think about sessions as muscle groups but as movements since hypertrophy is in muscles and strength is in movements.

[Airborne42]

I heard that using Arachidonic Acid really increases DOMS...anyone else have insight on this.

Yea it intensifys the bodys normal response to weight training

[MadmanMike]

Yea it intensifys the bodys normal response to weight training

so maybe combat this with bcaa's possibly glutamine...im thinking of giving it a go but damn gonna be like 90 bucks for a honest run...

[MadmanMike]

Just my strength progression cycle, Wk 1 is 5x5, 2 is 4x4, 3 is 3x3, 4 is attempt new PR. I felt like I was working hard the whole month and then it comes time to max and I put 5lbs on bench, 10 on Mil press, and 15 on DL, no progression on squats. Just makes me feel like WTF have I been doing in the gym? Might be time to switch to 5/3/1 or something. Or say fk strength for a month and go all hypertrophy.

gains are still gains, whether it's 5lbs or 50...keep up the hard work Randoja

[Randoja]

Is your goal to gain strength in the big three? If so 1 month is a SHORT time to think about progression. Esp with a horribly programed layout such as yours. If your goal is to gain strength pick something easy to start like 5/3/1 and run it for 6 monthes to a year. Id prefer a year at the very least. Next step would be to buy the 5/3/1 book, yes buy the book. Also you may wanna not think about sessions as muscle groups but as movements since hypertrophy is in muscles and strength is in movements.

Gaining strength in the Big 4 is one of my goals yes. OHP DL Bench Squat. It's not as if I've worked out for the one month, thinking my lifts are going to skyrocket, I just would like to see progression over the month. This is the first month that a lift hasn't progressed and it was only 1 lift. I've been progressing quite well actually, even with my horrible layout. I already have the 5/3/1 book.

[SweetLou321]

Gaining strength in the Big 4 is one of my goals yes. OHP DL Bench Squat. It's not as if I've worked out for the one month, thinking my lifts are going to skyrocket, I just would like to see progression over the month. This is the first month that a lift hasn't progressed and it was only 1 lift. I've been progressing quite well actually, even with my horrible layout. I already have the 5/3/1 book.

If that is your goal then id view every session as a mean to increase those movements. Bench day would not be chest day in this situation. It would be bench day where your assistence work would follow as triceps, delts, and lats. If nothing else read the 5/3/1 book. Itll give you some percents to use, how to reset your maxes when not progressing, and explain the value of training economy. Best of luck in your goals.

[Randoja]

If that is your goal then id view every session as a mean to increase those movements. Bench day would not be chest day in this situation. It would be bench day where your assistence work would follow as triceps, delts, and lats. If nothing else read the 5/3/1 book. Itll give you some percents to use, how to reset your maxes when not progressing, and explain the value of training economy. Best of luck in your goals.

Thanks man, strength gain isn't my only goal but it's definitely a priority. I am also trying to build mass and density which is why I'm doing the split and rep range as far as acessory work goes. This is also why I'm not already using a 5/3/1 protocol.

[SweetLou321]

Thanks man, strength gain isn't my only goal but it's definitely a priority. I am also trying to build mass and density which is why I'm doing the split and rep range as far as acessory work goes. This is also why I'm not already using a 5/3/1 protocol.

5/3/1 would work perfect for mass and density. If i were to use it for that id do something like.

4 days a week
mon-press
tues-deadlift
wed-off
thurs-bench
fri-squat
sat-off
sun-off

Press
5/3/1 sohp+chins (do chins between all sets of sohp including warm-ups, aim is 100 total a week)
triceps/delts/chest-example would be dips, rack lockouts, board presses, db presses, floor presses, banded bench, bench with chains ect 3-5 sets of 8-15. If doing dips id do 50 total reps of weighted dips and 100 total bw
upper back-example any kind of row, prefer chest supported 3-5 sets of 8-15
triceps/biceps-superset 2 isolation lifts. 50-100 reps total.

Deadlift
5/3/1 deadlift
bilateral quad work-example box squat, leg press, front squat, zercher squat, squat 3-5 sets of 8-15 reps
hamstring/post chain lift-example ghrs, reverse hypers, hypers, sldl, rdl, gm, leg curls, banded gm 3-5 sets of 8-15 reps
abs 3-5 sets of 10-20 reps

Bench
5/3/1 bench+chins (same as sohp, try to get 100 total for the WHOLE WEEK, not one session)
triceps/delts/chest-example same as above, different lift. 3-5 sets of 8-15 reps
upper back work-example rows, free standing such as bb row or db row. kroc rows also. 3-5 sets 8-15 unless its kroc rows then 1 set of 20-40 reps.
triceps+upper back-superset an iso tricep lift with any of these upper back lifts: scarcrows, facepulls, pullaparts, seated db power cleans, rear laterals. 50-100 total reps.

Squat
5/3/1 squat
hamstring/post chain lift-same examples as above 3-5 sets 8-15 reps
unilateral quad work-example bulgarian split squats, lunges, step ups, leg press 3-5 sets of 8-15 reps
abs 3-5 set of 10-20 reps

this would be training economy, youll be focusing on everything needed to increase your big 4 lifts with enough volume for growth. Number one mistake ppl make is they think they need to do something for everything.

[Randoja]

Skipped my chest deload session today due to sunburn, I'm just gonna start my deload tomorrow. Got my fat squeezed and weighed in today, up 5 lbs 176-181. Gained 1 lb of fat. Up to 9.3% BF. Makes me feel pretty good about this last month, also kinda makes me feel like a little bitch whining about my squats last week.

[Randoja]

7-10-12 Chest, Triceps Deload/Sunburn Session

Bench 5x5@135
Incline Bench 2x5@135
Mil Press 4x5@95
Pec Dec 4x8@60
V-bar Push down 4x8@50
Dips 2x10@BW

Good deload session today. Sunburn was still pretty hot doing bench lol.

[Randoja]

7-11-12 Legs Deload

Squat 25@135
SLDL 5x5@135
Leg xt 16@80--2x8@80
Calf Raise 4x25@185

The squats were relatively normal paced and the rest was very slow.

[MadmanMike]

Skipped my chest deload session today due to sunburn, I'm just gonna start my deload tomorrow. Got my fat squeezed and weighed in today, up 5 lbs 176-181. Gained 1 lb of fat. Up to 9.3% BF. Makes me feel pretty good about this last month, also kinda makes me feel like a little bitch whining about my squats last week.

Awesome man, those are nice gains!!

[Randoja]

Awesome man, those are nice gains!!

Thanks Mike, I appreciate you checking out my log!

[Randoja]

7-12-12 Shoulders Deload

Mil Press 5x5@95
Arnolds 4x8@20
Lateral Raise 4x8@12.5
Front Raise 4x8@17.5
CBL Face Pull 32@60

Pretty quick and easy shoulders deload.

[Randoja]

7-13-12 Back, Biceps Deload

Deadlift 5x5@225
BB Row 4x8@95
Lat Pulldown 4x8@70
T-bar w/chest support 4x8@25
DB curl and Hammer curl superset 4x16@17.5 I actually got the most outrageous pump from this somehow lol.
DB reverse curl 4x8@12.5

Ready to go heavy on Monday for sure.

[MadmanMike]

7-13-12 Back, Biceps Deload

Deadlift 5x5@225
BB Row 4x8@95
Lat Pulldown 4x8@70
T-bar w/chest support 4x8@25
DB curl and Hammer curl superset 4x16@17.5 I actually got the most outrageous pump from this somehow lol.
DB reverse curl 4x8@12.5

Ready to go heavy on Monday for sure.

Keep killing it Randoja!!

[Randoja]

7-16-12 Chest Triceps

Bench 5@135--3@185--5@215--5@215--5@215--(4+1)@215--(3+2)@215 (4+1)=4 by myself 1 spotter asst.
Mil Press 2x5@115--2@115
HS Incline 6@150--6@130--8@110--7@110
Pec Dec 4x8@90
Chest Concentrations 4x8@45
V-bar pushdown 4x8@80
Dips BW 9,8

Good chest workout, phenomenal pumps. I was soaked and exhausted by the end.

[Airborne42]

7-16-12 Chest Triceps

Bench 5@135--3@185--5@215--5@215--5@215--(4+1)@215--(3+2)@215 (4+1)=4 by myself 1 spotter asst.
Mil Press 2x5@115--2@115
HS Incline 6@150--6@130--8@110--7@110
Pec Dec 4x8@90
Chest Concentrations 4x8@45
V-bar pushdown 4x8@80
Dips BW 9,8

Good chest workout, phenomenal pumps. I was soaked and exhausted by the end.

Lookin strong broha

[Randoja]

Thanks a bunch bro, happy my deload is over for sure.