Gains featuring Randoja

Cycle 1 Deload

9-17 Bench

Bench 5@45--5@90--5@115--5@140
BBB 5x10@115
DB Lateral Raise 3x12@10
BB Curl 3x12@30

9-18 Squat

Squat 5@45--5@130--5@165--5@195
BBB 3x10@165
SLDL 3x8@115
Seated Calf Raise 20@45--2x20@90
 
Randoja said:
Cycle 1 Deload

9-17 Bench

Bench 5@45--5@90--5@115--5@140
BBB 5x10@115
DB Lateral Raise 3x12@10
BB Curl 3x12@30

9-18 Squat

Squat 5@45--5@130--5@165--5@195
BBB 3x10@165
SLDL 3x8@115
Seated Calf Raise 20@45--2x20@90
Click to expand...

man i need to get on a routine, i'm getting bored of the one i made for myself. Keep it going bro.
 
MadmanMike said:
man i need to get on a routine, i'm getting bored of the one i made for myself. Keep it going bro.
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Do 5/3/1 bro, I've only been doing it one month but I'm already preaching about it. A seriously awesome routine.
 
Cycle 1 Deload

9-20 Mil Press

Mil Press 5@55--5@70--5@85
BBB 3x10@70
BB Row 3x12@95
Lat Pull 3x12@80

9-21 Deadlift

Deads 5@135--5@225--5@315
BBB 3x10@205
W Dips 5x10 w/25

I know deads got too heavy I worked in with a guy and just lifted what he did.

Invalid Link Removed
I got this shirt in the mail for free today, It's pretty nice. If you have ever tried APE by AEN, you can have one too just PM me.
 
9-23 Cycle 2 Day 1 Bench

Bench 5@45--5@95--5@150--5@175--9@200
Incline BBB 5x10@115
DB Lateral raise [email protected]
BB Curl 12@70--10@70--8@70

1.5 scoops of Condense PWO today, I'm also taking D-pol and Recycle by Purus now. The combo of d-pol and condense had my skin at absolute capacity today amazing pump. Pretty happy with my top set today as well.

[video=youtube;ipMDRuTKHqc]http://www.youtube.com/watch?v=ipMDRuTKHqc&feature=youtu.be[/video]
 
9-24 Cycle 2 Week 1 Squat

Squat 5@45--5@135--5@220--5@255--13@290
BBB 5x10@175
Leg Curl 12@90--8@110--10@100
Seated Calf Raise 20@90--20@135--30@180 (20 slow, 10 fast)

Depth was lacking a bit today, but I'm certainly not disappointed in the workout, just need to focus on it more next time. Had an amazing leg pump today from 2 scoops of Condense.
[video=youtube;lFoc8ws5O54]http://www.youtube.com/watch?v=lFoc8ws5O54&feature=youtu.be[/video]
 
Randoja said:
9-24 Cycle 2 Week 1 Squat

Squat 5@45--5@135--5@220--5@255--13@290
BBB 5x10@175
Leg Curl 12@90--8@110--10@100
Seated Calf Raise 20@90--20@135--30@180 (20 slow, 10 fast)

Depth was lacking a bit today, but I'm certainly not disappointed in the workout, just need to focus on it more next time. Had an amazing leg pump today from 2 scoops of Condense.
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Looking good Randoja, those purus products are giving you that extra push huh?
 
MadmanMike said:
Looking good Randoja, those purus products are giving you that extra push huh?
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Absolutely man, I'm loving how well everything works together to incite beast mode!

9-25 Cycle 2 Week 1 OHP

Mil Press 5@45--5@95--5@110--8@125
BBB 5x10@70
BB Row 12,10,8@165
Lat Pull 12@140--12,11@150

Tied last cycle on my money set, but at the same time I was super hungover from last nights Packer game, and I didn't take a rest day this week (have to skip a couple rest days this cycle to make deload coincide with some stuff I got going on in Oct.) So overall I'm not worried about it, getting the same reps while hungover, tired and dehydrated is kinda like progress. 1.5 Scoops of Condense PWO had me very pumped up but energy was just lacking from over indulgence #yolo Still managed to add a bit of weight to Lat pulls and BB row. Gonna really push for progression on those 2 exercises this cycle.
 
9-26 Cycle 2, Week 1 Deadlift

DL 5@45--5@135--5@225--5@275--5@315--10@355
BBB 5x10@210
Weighted dips 5x10@45

Legs were still real tired from squats since I skipped a rest day. Made it a bit tough to keep my form legit, that plus not wearing a belt made me scrap it after 10. No need to kill myself in week 1. 1.5 scoops of condense had me really pumped up especially after dips.
[video=youtube;vloiol6XRZU]http://www.youtube.com/watch?v=vloiol6XRZU&feature=youtu.be[/video]
 
9-28 Cycle 2 Week 2 Bench

Bench 5@45--5@95--3@165--3@190--5@210 1 spotted
BBB 5x10@115
DB Lat Raise [email protected]
BB Curl 12,12,9@70

Really disappointing workout today, money set isn't even close to a PR. Just hoping I can squat the taste of failure out of my mouth tomorrow.
[video=youtube;COZhQorJuV4]http://www.youtube.com/watch?v=COZhQorJuV4&feature=youtu.be[/video]
 
9-29 Cycle 2 Week 2 Squat

Squat 5@45--5@135--3@235--3@270--8@305
BBB 5x10@170
SLDL 5@135--5@185--5@225
Seated Calf Raise 20@90--20@180--20@270

Mediocre workout today, tired of losing strength. If I can't have my cake and eat it too, I'm just going to continue to make more cake. 2 Scoops of condense today had legs feeling pumped.

[video=youtube;io46JhbMG2E]http://www.youtube.com/watch?v=io46JhbMG2E&feature=youtu.be[/video]
 
10-1 Cycle 2 Week 2 OHP

MP 2x5@45--3@100--3@115--8@130 So close to getting 9
BBB 5x10@70
BB Row 12@165--12@165--11@165
Lat Pull 3x12@150

Solid workout today, came really close to getting 9 on the money set which would have been +10lbs and 1 rep over last week. Still 8 is fine with me. 1.5 scoops of Condense had my skin at full capacity as far as pumps go today.
[video=youtube;roj0PzMNgXA]http://www.youtube.com/watch?v=roj0PzMNgXA&feature=youtu.be[/video]
 
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.

[video=youtube;M3xgbj2hk6s]http://www.youtube.com/watch?v=M3xgbj2hk6s&feature=youtu.be[/video]
 
Lookin good my man! The workouts, not you specifically. Wouldn't wanna be creepy.
 
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!

[video=youtube;Z2bCo5m4ruQ]http://www.youtube.com/watch?v=Z2bCo5m4ruQ&feature=youtu.be[/video]
 
Watch jim wendler pull conv for better form. Dont use straps. And stop touching and going bc your back rounds out and its horrible for your back at that point. Im not against touch and go but your form is to bad for it.
 
SweetLou321 said:
Watch jim wendler pull conv for better form. Dont use straps. And stop touching and going bc your back rounds out and its horrible for your back at that point. Im not against touch and go but your form is to bad for it.
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Did I not say I was disappointed with my form bro?
 
Randoja said:
Did I not say I was disappointed with my form bro?
Click to expand...

an 8 rep set is far outside of ME work and below 90%. So the form at this percentage of ME should never be that bad at the first rep. Sure by rep 5-8 things may start to break down. Your putting yourself at a high risk for injury if you decide to either not fix your form at the lower percents or you continue to move up with bad form. As things will only continue to get worse. Strengthin your hamstrings, glutes, lower, and upper back. Until you do this your form will not improve. Goodmornings and rows.
 
SweetLou321 said:
an 8 rep set is far outside of ME work and below 90%. So the form at this percentage of ME should never be that bad at the first rep. Sure by rep 5-8 things may start to break down. Your putting yourself at a high risk for injury if you decide to either not fix your form at the lower percents or you continue to move up with bad form. As things will only continue to get worse. Strengthin your hamstrings, glutes, lower, and upper back. Until you do this your form will not improve. Goodmornings and rows.
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I've lifted with significantly better form than this before, and I think it's funny that you say I won't be able to improve it. You're comments are neither motivational or helpful, and mainly unnecessary. I get a lot of great advice from very experienced powerlifters and am putting in the work to improve my form every time I go to the gym. I'm aware of the flaws in my form, I don't need you to drop in and repeatedly and condescendingly tell me how bad it is.
 
Randoja said:
I've lifted with significantly better form than this before, and I think it's funny that you say I won't be able to improve it. You're comments are neither motivational or helpful, and mainly unnecessary. I get a lot of great advice from very experienced powerlifters and am putting in the work to improve my form every time I go to the gym. I'm aware of the flaws in my form, I don't need you to drop in and repeatedly and condescendingly tell me how bad it is.
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Make it more consistent. I gave you good advice. To fix the muscles that are preventing great form. Ive seen a good few of your videos, your hips pop right up and your upper back rounds out. Hamstrings, low back, upper back, and glute weakness. Goodmornings and rows would correct this while helping you fix the form issues. Form sometimes is held back by muscle groups, this is one of the aspects of westside that makes it work. Im aware you dont train westside but that gym has some of the best lifters in the world with the best form and they rarely perfrom comp lifts outside of meets. Just food for thought.
 
SweetLou321 said:
Make it more consistent. I gave you good advice. To fix the muscles that are preventing great form. Ive seen a good few of your videos, your hips pop right up and your upper back rounds out. Hamstrings, low back, upper back, and glute weakness. Goodmornings and rows would correct this while helping you fix the form issues. Form sometimes is held back by muscle groups, this is one of the aspects of westside that makes it work. Im aware you dont train westside but that gym has some of the best lifters in the world with the best form and they rarely perfrom comp lifts outside of meets. Just food for thought.
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That is what I'm attempting to do man, I regularly do rows and SLDL to strengthen my back and posterior chain. My form is something I'm working on and I've already got a plan to fix it. I know what to do, I'm just not executing it properly. Form is the whole reason that I make these videos in attempt to improve, not so that people can just tell me how much I suck. Does that make sense? I find most of your comments discouraging and that is why I react to them the way I do. It seems more like you want me to know how good you are and how terrible I am, more so than they feel like a legitimate attempt to help me out.
 
Randoja said:
That is what I'm attempting to do man, I regularly do rows and SLDL to strengthen my back and posterior chain. My form is something I'm working on and I've already got a plan to fix it. I know what to do, I'm just not executing it properly. Form is the whole reason that I make these videos in attempt to improve, not so that people can just tell me how much I suck. Does that make sense?
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Yes it does, and I gave specific tips. I could be nicer about it. If I were you id add kroc rows on your bench day alternating between strapped and nonstrapped from week to week. Or put it 2-3 days away from pulls. After pulls do Goodmornings as this will also carryover to your squat. SDLSs are good but usually require rounding of the back to be completed unless your speaking RDLs. Arch back goodmornings would be much better for your issues. Also try pulling in an old pair of khaiki pants, bend at the knees and hips until they almost rip. Thats were you wanna start pulling from.
 
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.

[video=youtube;nwn-q9g5lUU]http://www.youtube.com/watch?v=nwn-q9g5lUU&feature=youtu.be[/video]
 
That was a nice set of 4! Does your face always get that red when you squat? Subbed and will be following along :wave2:
 
Great job on those squats! You feeling sore/growing?
 
AaronJP1 said:
Great job on those squats! You feeling sore/growing?
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Thanks bro, much appreciated. But man, tbh I didn't really get sore from that day at all, could be the d-pol/recycle and diet has me recovering faster and I've adjusted to the 5/3/1 template after 2 cycles. But I kinda blame the fact that I crapped out early on the set once I started seeing stars. I think I messed up my breathing. I usually get red but I looked almost purple in that vid. Best I can do is focus more on it next time.
 
cant believe i wasnt subbed in here.
 
Practice on a bunch of heavy singles... Try box squats as well
 
Airborne42 said:
And you know this brother
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It's almost similar to why my deads are getting phucked up too, just trying to go too fast on the set as a whole because I'm hyped or whatever. Really need to start taking my time and perfecting the important details of the lifts and I think it will get me quite a ways as far as progression goes.
 
Randoja said:
It's almost similar to why my deads are getting phucked up too, just trying to go too fast on the set as a whole because I'm hyped or whatever. Really need to start taking my time and perfecting the important details of the lifts and I think it will get me quite a ways as far as progression goes.
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Guaranteed... I'll teach u a few tricks when we lift
 
I'm jealous
 
10-8 Cycle 2, Week 3, OHP

Mil Press 5@45--5@95--5@110--3@125--8@135
BBB 5x10@70
BB Row 3x12@165
OH grip Lat Pull 3x12@150

Pretty good workout today added 1 rep to my top set from last cycle at the same weight. I do find it a bit strange that I have gotten 8 reps on every Mil Press top set this cycle, but oh well I'm happy with it. 1.5 Scoops of Condense PWO really hit the sweet spot for pumps today. Rows and Lat Pulls went good as well, was easy to control the weight and get every rep. I will be adding weight to those exercises next cycle.

[video=youtube;ukA2P6yoHrc]http://www.youtube.com/watch?v=ukA2P6yoHrc&feature=youtu.be[/video]
 
Sup Randoja, looks like your still making gains...sorry i have been under a rock since starting PCT...You KEEP KILLING IT
 
10-9 Cycle 2 Week 3 Deadlift

Dl 5@45--5@135--5@225--5@315--3@355>belt+straps>1x0@400>took off the belt>1x0@400
I don't even ****ing know what was up today. Left after second fail. Kept my back straight, but didn't lift ****.
[video=youtube;j4ZyNlFo34Y]http://www.youtube.com/watch?v=j4ZyNlFo34Y&feature=youtu.be[/video]
 
[video=youtube;i606_NfNscw]http://www.youtube.com/watch?v=i606_NfNscw&feature=youtu.be[/video]
 
Randoja said:
10-8 Cycle 2, Week 3, OHP

Mil Press 5@45--5@95--5@110--3@125--8@135
BBB 5x10@70
BB Row 3x12@165
OH grip Lat Pull 3x12@150

Pretty good workout today added 1 rep to my top set from last cycle at the same weight. I do find it a bit strange that I have gotten 8 reps on every Mil Press top set this cycle, but oh well I'm happy with it. 1.5 Scoops of Condense PWO really hit the sweet spot for pumps today. Rows and Lat Pulls went good as well, was easy to control the weight and get every rep. I will be adding weight to those exercises next cycle.

Invalid Link Removed
Click to expand...

Nice work out bud.
 
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