Gains featuring Randoja

Randoja said:
No biggie, it's about to get good in here too. Maxing then starting a long, long cycle of 5/3/1 at least until next summer.
Click to expand...

Nice! Should get interesting!
 
Thanks everyone for all the support for my birthday and in my log.

8-20-12 Chest, Triceps

Bench 5@45--5@135--3@185--1@225--1@245--0@260--5@205--8@185--5@185--3@185--7@165
Pec Dec 12@80--2x12@60--12@50
Chest Conc 4x12@45
Rope Pulldown 12@60--10@70--10@60--12@50
Inc DB Fly [email protected]
DB Fly [email protected]
DB Kickbacks [email protected]
Dips 12,8,7

No new PR, but my form on 245 was solid, I picked the wrong bench today and didn't get a vid of it. Looking forward to squats.


Hit 185 lbs today.
Invalid Link Removed
 
8-21-12 Legs

Squat 5@45--5@135--3@225-1@315--1@345--2x0@375--8@275--8@275--3@275
Leg Curl 12@90--10@110--12@90--12@80
Leg XT 12@90--3x12@100
Seated Calf Raise 25@90--25@135--15@180--10@225
Crunches 3x20@70lbs
__________________
 
8-23-12 Shoulders

MP 5@45--3@95--1@135--1@155--0@165--8@115--7@115--7@105--5@105
Arnolds 12@35--10@35--12@30--10@30
DB Lat Raise 2x12@[email protected] w/pause at top
DB Front [email protected]
HS Shrug 12@180--2x10@230
CFP 12@70--3x12@80
RPD 12@75--12@90--10@105--10@90

No PR, not trying to make excuses but front delts and tris were a little sore from bench still. May have had it fresh. Not worried about it got some nice work in, my shoulders are smoked.
 
8-24-12 Back

DL 5@135--3@225--2@315--1@405--1@455--0@475--0@465
BB Row 2x12@135--2x12@155
Lat Pull 12@100--2x12@120--12@100
Kroc Rows 12@50--12@60
BB Curl 12@60--10@60--3x12@40

Close almost to knees.
[video=youtube;ci_yWacP3FM]http://www.youtube.com/watch?v=ci_yWacP3FM[/video]
 
Randoja said:
8-24-12 Back

DL 5@135--3@225--2@315--1@405--1@455--0@475--0@465
BB Row 2x12@135--2x12@155
Lat Pull 12@100--2x12@120--12@100
Kroc Rows 12@50--12@60
BB Curl 12@60--10@60--3x12@40

Close almost to knees.

what were you listening to when you tried that? Good workout, your crushing it bro... you'll get that for sure.
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[video=youtube;7kuOi0g4jik]http://www.youtube.com/watch?v=7kuOi0g4jik[/video]
 
8-27-12 5/3/1 Cycle 1 Day 1 Bench Press TM:225

Bench 5@45--5@130--5@150--16@170 BBB 5x10@100
HS Inc 2x12@90
Pec Dec 3x12@60
Chest Conc 2x12@45
Rope Pulldown 12@60--11@70--11@60
DB KB 12@20
Dips 14, 9 @ BW

[video=youtube;aCFxy9HLDaw]http://www.youtube.com/watch?v=aCFxy9HLDaw&feature=youtu.be[/video]

Probably one of the single best days in the gym ever. Really enjoyed my first day of 5/3/1 with BBB. It is a lot more taxing than I had Imagined. The high point of the workout was when one of the female gym employees did a little hands on inspection on my glute as she passed by, then turned around and smiled. Got a such a sick pump today it was like there was an extra tricep added to each arm. Measured my arm at 16" just before leaving the gym. Can't wait to get back in there tomorrow.
 
Airborne42 said:
No ****? Lol
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It was tight. It was this girl that works there and I always would flirt with her when I came in but then she started working later and I didn't see her for a long time. Today she was in there working out when I got there and I was switching weights on my bench when she did a hands on glute safety check lol. I figure she has to want to smash, or she was trying to touch my arm and has horrible aim.
Invalid Link Removed
 
Randoja said:
It was tight. It was this girl that works there and I always would flirt with her when I came in but then she started working later and I didn't see her for a long time. Today she was in there working out when I got there and I was switching weights on my bench when she did a hands on glute safety check lol. I figure she has to want to smash, or she was trying to touch my arm and has horrible aim.
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Hella sick!!! Hahaha
 
8-28-12 5/3/1 Cycle 1 day 2 Squat TM: 330

Squat 5@45--3@135--5@215--5@245--13@280
BBB Squat 5x10@165
SLDL 2x8@135
Seated Calf Raise 25@90 both feet 15@90 1 foot
[video=youtube;IB-3y0lgYHw]http://www.youtube.com/watch?v=IB-3y0lgYHw&feature=youtu.be[/video]
 
Randoja said:
8-28-12 5/3/1 Cycle 1 day 2 Squat TM: 330

Squat 5@45--3@135--5@215--5@245--13@280
BBB Squat 5x10@165
SLDL 2x8@135
Seated Calf Raise 25@90 both feet 15@90 1 foot
[video=youtube;IB-3y0lgYHw]http://www.youtube.com/watch?v=IB-3y0lgYHw&feature=youtu.be[/video]
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Good vid bud and nice work on the squats!
 
8-31-12 5/3/1 Cycle 1 Week 1 Day 3 Mil Press TM:140

Mil Press 5@45--5@90--5@105--10@120
BBB MP 5x10@70
BB Row 12@135--12@145--12@155
Rope Pulldown 12@60--12@70

Good workout, great shoulder pump. I'm happy with 10x120 for my money set too.
 
8-31-12 5/3/1 Cycle 1 Week 1 Day 4 Deadlift TM: 410

Deadlift 5@135--3@225--5@265--5@305->Gear->11@350
BBB 5x10@205
BW Chest Dips 20,20,20,15,15,10

Legs were pretty destroyed from squats still, but was happy with money set. Definitely a PR. I think my deads will get better as I adapt to this routine and hopefully can have legs at 100% on Fridays.

[video=youtube;06JhSSwOBW0]http://www.youtube.com/watch?v=06JhSSwOBW0&feature=youtu.be[/video]
 
5/3/1 Cycle 1 Week 2 Day 1 Bench TM:230

Bench 5@45--3@135--3@160--3@185--7@205 Last rep spotted
BBB 5x10@115
DB lateral Raise 12@[email protected]
BB Curl 3x12@60

Took 2 scoops of crisp apple Condense today, pumps were awesome. Was gonna go for 1.5 scoops but forgot I only had sample packs at the moment, so I didn't want to waste half of one or have it spill in my bag. Overall today was a good workout and looking forward to squats tomorrow.
[video=youtube;EgvA5q0NnaM]http://www.youtube.com/watch?v=EgvA5q0NnaM&feature=youtu.be[/video]
 
Your bench form sucks. Your shoulders come lose at the top. Wrists are ****ed back and the bar isnt inline. Hips are moving and thrusting showing your butt is coming off the bench and your not using leg drive the whole time, let alone being tight. Also you could tuck more. Watch the so you think you can bench again if you havent already.
 
Your deadlift form sucks. Your lower back is rounding as the set progresses and its becoming a spinal flexion bouncing motion. The deadlift is a hip dominant movment and yours shoot up immediately losing all leverages. Your shoulders are in front of the bar to whole time.
 
Squat form isnt to bad. Id spend more time on your set up and get tighter. Keep and arch in your lower back the whole set. Drive elbows down and under the bar as you drive your neck back. Keep your core tight.
 
9-4-12 5/3/1 Cycle 1, Week 2, Day 2 Squat TM:330

Squat 5@45--3@135--3@230--3@265--3+@295
SLDL 8@135--8@185--8@185
Seated Calf Raise 25@90--25@135--20@180

2 scoops Melonberry cooler, massive pumps in my legs today, which I usually never get.
[video=youtube;IO8HdATOReE]http://www.youtube.com/watch?v=IO8HdATOReE&feature=youtu.be[/video]
 
9-16-12 5/3/1 Cycle 1, Week 2, Day 3 OHP TM:140

MP 5@45--3@100--3@110--8@125
BBB 5x10@70
BB Row 12@145--12@155--12@165
Lat Pull 3x10@130
 
Randoja said:
9-16-12 5/3/1 Cycle 1, Week 2, Day 3 OHP TM:140

MP 5@45--3@100--3@110--8@125
BBB 5x10@70
BB Row 12@145--12@155--12@165
Lat Pull 3x10@130
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What up Randoja?? Hey when you say barbell row, is that a standing upright row? thats impressive dude.
 
MadmanMike said:
What up Randoja?? Hey when you say barbell row, is that a standing upright row? thats impressive dude.
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Semi bent over like a bent over row. 45 degree angle underhand grip, pulling to my belly button basically. Nah I couldn't upright row that, I wish lol. Thanks for checking in Mike!
 
Randoja said:
Semi bent over like a bent over row. 45 degree angle underhand grip, pulling to my belly button basically. Nah I couldn't upright row that, I wish lol. Thanks for checking in Mike!
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oh arlight, still a solid lift, no problem, i'm so lost trying to keep up with all the threads, but i make time for those who put up real effort like yourself.
 
Randoja said:
9-16-12 5/3/1 Cycle 1, Week 2, Day 3 OHP TM:140

MP 5@45--3@100--3@110--8@125
BBB 5x10@70
BB Row 12@145--12@155--12@165
Lat Pull 3x10@130
Click to expand...
Nice job on the PR brosef!
 
9-7-12 5/3/1 Cycle 1, Week 2, Day 4 Deadlift TM:410

DL 5@135--3@225--3@285--3@330>gear>8@370
BBB 5x10@205
Weighted Dips 10@+25--10@+35--10@+45--8@+45

Quick and intense. New big fan of weighted dips right here.

Lifting starts at :50
[video=youtube;8I-YsmuBfk8]http://www.youtube.com/watch?v=8I-YsmuBfk8&feature=youtu.be[/video]
 
9-10-12 Cycle 1, week 3, Bench

Bench 5@45--3@135--5@170--3@195--4@220 1 spotted
BBB 5x10@115
DB laterals [email protected]@17.5
BB Curl 12@70--8@70--15@50

Great workout today, 1.5 scoops apple Condense and I was rocking right along today, pumps were great, and energy was really good too. Had a pretty good top set on bench today as well.
[video=youtube;iM2Pjx1CLtI]http://www.youtube.com/watch?v=iM2Pjx1CLtI[/video]
 
Randoja said:
9-10-12 Cycle 1, week 3, Bench

Bench 5@45--3@135--5@170--3@195--4@220 1 spotted
BBB 5x10@115
DB laterals [email protected]@17.5
BB Curl 12@70--8@70--15@50

Great workout today, 1.5 scoops apple Condense and I was rocking right along today, pumps were great, and energy was really good too. Had a pretty good top set on bench today as well.
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Looking good man, where did you learn that form for bench? I tried to change my form and it felt horrible...guess i'm sticking with what works =)
 
MadmanMike said:
Looking good man, where did you learn that form for bench? I tried to change my form and it felt horrible...guess i'm sticking with what works =)
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I've been getting advice from some powerlifters lately, that's more of what I'm going for as far as form.

Pretty good example of what I'm going for at 40 seconds in this vid.
[video=youtube;3KoGvyAElp4]http://www.youtube.com/watch?v=3KoGvyAElp4[/video]
 
9-11-12 Cycle 1, Week 3, Day 2 Squats

Squat 5@45--3@135--5@245--3@280--7@310
BBB 5x10@165
SLDL 3x5@225
Seated Calf Raise 20@90--20@135--40@135

I knew I wanted to go hard today, took 2 full scoops of Condense today and smashed my workout!
[video=youtube;_BDMPJrYTVk]http://www.youtube.com/watch?v=_BDMPJrYTVk[/video]
 
Today was leg day for me, I was not prepared... Still rocked it out. :)
 
9-13-12 Cycle 1 Week 3 Day 3 Mil Press

Mil Press 5@45--5@105--3@120--7@135 Big PB
BBB 5x10@70
BB Row 12@155--12@165--12@175
Lat Pull 12@130--12@140--12@140

Short sweet and to the point. Was a really good workout with a strong money set and a good pump. 1.5 scoops apple Condense worked wonders today.
Ran out of storage on my phone so the vid stops after 6 reps unfortunately, the last one was an epic battle to the top.
[video=youtube;sTo46QRam-E]http://www.youtube.com/watch?v=sTo46QRam-E&feature=youtu.be[/video]
 
9-14-12 Cycle 1, Week 3, Day 4 Deadlift

DL 5@135--4@225--5@305--3@350>gear>6@390
BBB 5x10@205
Weighted Dips 3x10@45--9@45

Good workout today and a strong finish to my first cycle IMO. 1.5 scoops apple condense had me in the groove all workout.

350x3
[video=youtube;jnXt0qthb3Y]http://www.youtube.com/watch?v=jnXt0qthb3Y&feature=youtu.be[/video]
 
390x6
[video=youtube;wmy7NFVdrb0]http://www.youtube.com/watch?v=wmy7NFVdrb0&feature=youtu.be[/video]
 
Randoja said:
I've been getting advice from some powerlifters lately, that's more of what I'm going for as far as form.

Pretty good example of what I'm going for at 40 seconds in this vid.
Click to expand...

haha, that dude talks funny, wtf is he canadian... DO WORK RANDOJA =)
 
Bend your knees when you pull and get your shoulders behind the bar. This creates a teetertoter effect and allows you take advantage of better leverages. Simple tip: Bust out an old pair of khakis and deadlift in them. You should be pulling right before they rip. Theres your groove.
 
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