Gains featuring Randoja

So yesterday I got woken up like 2.5 hours early by my neighbors dogs barking like 15 feet from my open window through the fence. Couldn't go back to sleep so hit the gym way early and had just a crappy workout that I cut short. Today I went in to make up for it, do a little work, and get a pump.

6-1
Chins 8,5,4,4,4
Bench 10@45--8@135--4@185--7,6,4@205--185x6
Chins 5,4,3
BB Curl 2 sets 10/10 @ 60 (20 half reps total per set)
Db Arnold [email protected]@37.5 (Some boner with sunglasses on was using most of the Db's between 40-50)
20 Dips, 3 chins, 19 dips, 2 chins
 
6-3 Chest

Bench 2x8@45--3x8@135--4@185--1@205--1@225--1@245--0@275--0@265--4@225--8@205
Chins 3, 5@+25,7,5,4,4
Pec Dec 10@100--10,10,8@140--10@110
Rope TriXT with spread at end 15@80--12@100--8@100
BB curl 21's 2 sets with 60lbs
Alt DB Hammer Curl 24@25--18@25
BW Dips 20,15,10,10

Didn't hit the 1rms that I wanted to, however hitting 205x8 at the end of the benching works good enough for me. That is really close to a PR and after a lot more work, gonna use 265 for my max this coming Sheiko cycle.
 
The Solution said:
Whats new in purus?
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New D-pol powder flavor and progression on our EAA supp at the moment as far as product goes. I believe there is gonna be some promos soon around the way, I would definitely like it if you threw in an app!
 
6-4 Legs

Squat 8@45--6@135--4@225--1@275--1@315--1@335--1@355--0@375
Leg Press 8@2pps--8@2pps--8@3pps--8@4pps
Leg Xt 10@120--10@165--10@200--8@255
Seated Leg Curl 10@130--8@160
Seated calf raise, worked up to 6 plates for 30 I think. I can calf raise more than I can deadlift for 30+ on any given day, why couldn't I have had good genetics for bench lol?

So after bench yesterday and no new PR on squats, I've basically been at a standstill on everything but deadlift for like 8 months, granted I've gotten more mass and look better from the rep work, but it is definitely time for strength gains as a priority!
 
Randoja said:
6-4 Legs

Squat 8@45--6@135--4@225--1@275--1@315--1@335--1@355--0@375
Leg Press 8@2pps--8@2pps--8@3pps--8@4pps
Leg Xt 10@120--10@165--10@200--8@255
Seated Leg Curl 10@130--8@160
Seated calf raise, worked up to 6 plates for 30 I think. I can calf raise more than I can deadlift for 30+ on any given day, why couldn't I have had good genetics for bench lol?

So after bench yesterday and no new PR on squats, I've basically been at a standstill on everything but deadlift for like 8 months, granted I've gotten more mass and look better from the rep work, but it is definitely time for strength gains as a priority!
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Gonna change your diet up? And I'll give you some of my bench genetics for your calfs and day of the week lol
 
Danb2285 said:
Gonna change your diet up? And I'll give you some of my bench genetics for your calfs and day of the week lol
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Yeah I've already started to add calories in, should be at surplus in like 3 weeks, I just want to be a little more shredded for summer.
 
6-5 Off day

Chins 5, 2x5@+25, 7
Bench 8@45--6@135--4@185--8@205--5@205--6@185
BB Curl 21's 3 sets @60lbs
Alt DB Hammer 3x20@25
Dips 3x20, 17, 12

Pretty decent day, super close to hitting 9 reps with 205, got it probably 6-7 inches off my chest on what would be rep 9 and was able to hold it there long enough to think "damn almost got 9." Immediately following I set an upright row pr of 205 putting the bar back on the rack lol. I'm still happy with it though, I was pausing a little on the reps, not long like a comp pause, but definitely milked the set more than I would have T&G. Calories are at 2600 right now, moving up to 2750 Monday.

Progress pic from today:
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Looking good bro-

I bet you get that 9th with that bump in cals
 
Shredded /thread
 
Keep progressing bubba. Push the cals up with protein or fats if lean is what you want to keep.
 
Thanks for the support bros!

6-6 Shoulders

OHP 8@45--8@65--8@95--6@115--4@115
DB Arnold 8@40--8@45--8@50--4@55
DB Lat Raise 3x10@20
Lying DB Rev Fly 10@25--2x10@20--15@15
BB Front Raise 3x10@70

Pretty good day at the gym, snuck in a PR on arnolds. 174.5 BW today, I don't expect to drop below 173 before my calories get to surplus in 2 weeks. Pretty stoked to just get a little leaner then fill out a little. I've always felt like the first 6-7 lbs of water etc. gained on a bulk looks pretty good, hoping that holds true this time.
 
6-7 Back

Chins 4--5@25--4@25--4@25--7
UH Mchn Row 8@100--8@130--8@160--6@190
OADBRow 8@80--8@90--8@100
BB Curl 21's 2 sets @ 60
DB Alt Hammer 4x20@25
Rope Tri XT 12@80--10@100--10@100--8@110--6@120
5 Chins--20Dips--4C--20D--4C--20D--4C--16D

Good day at the gym today, just chasing a pump today, training is going to be pretty serious now, so I took this last opportunity to have a little fun and do whatever. Pretty happy with my progress on back, I'm pretty sure I have grown lats in the last couple months doing chins and pull ups.

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Sheiko #29 Week 1 Day 1
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Used 30lbs for flys and 225 for GMs. Overall pretty good day in the gym, hit all the reps without any real struggle. On to the next one.
 
Randoja said:
Sheiko #29 Week 1 Day 1

Used 30lbs for flys and 225 for GMs. Overall pretty good day in the gym, hit all the reps without any real struggle. On to the next one.
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I'm confused...why the random numbers for weight?
 
Danb2285 said:
I'm confused...why the random numbers for weight?
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On which exercise, the Gms and Flys? I assume the program lets you pick the weights for those exercises because it's hard to assign a weight for those based on a 1rm for Bench, Squat, DL. All the weights on the bench and squats are based on percentage of 1rm, and will progress throughout the 4 week cycle.
 
Randoja said:
On which exercise, the Gms and Flys? I assume the program lets you pick the weights for those exercises because it's hard to assign a weight for those based on a 1rm for Bench, Squat, DL. All the weights on the bench and squats are based on percentage of 1rm, and will progress throughout the 4 week cycle.
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Lol on everything...example 189,216,266 under the squat weight. I'm assuming just a guide line? Why wouldn't it just say 190 215 and 265 lol
 
Danb2285 said:
Lol on everything...example 189,216,266 under the squat weight. I'm assuming just a guide line? Why wouldn't it just say 190 215 and 265 lol
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Ah yeah thats just cause I use a spreadsheet and the way it's written it just multiplies your 1rm by a percent. I always round to nearest 5 lbs.
 
Round up of course. Lol Lat spread is looking large bubba.
 
AZMIDLYF said:
Round up of course. Lol Lat spread is looking large bubba.
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Rounding up has actually made my 531 sets kinda interesting at times, ie: 120.1 vs. 124.9 : sometimes you're forced to tack on a few more than expected
 
6-12 Sheiko 29 Week 1 Day 2
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Assistance:
Incline Bench 4x6@155
Dips 5x5@+60
Lunges 5x5@185
Weighted Crunch 3x10@190 this was half of a cable xo machine using the whole stack, weight is probably half of what I have annotated or something.

Holy crap, this may not look tough on paper but it was hard. I'm kicking cals straight to 3250 there is no way I can keep this up with 2 more weeks of mild calorie deficit planned. For DL to knees I do about a 1 second pause at the knees then finish the rep, for DL off boxes I used 4 inch boxes. For Lunges I used a BB with 185 and just alternated which leg I started the set with, anyone experienced with Sheiko let me know if this is right or what. This was a legitimately exhausting workout today fuark.
 
Those DL just look like they would piss me off like crazy. Haha. That's a TON of volume for deads too. Killin it man.
 
I mean I guess it is only 27 reps. I usually pull around 20 reps on my highest volume days. Granted they are heavier sets but still. I'm sure it gets a lot worse. cool stuff.
 
CountryLiftin said:
Those DL just look like they would piss me off like crazy. Haha. That's a TON of volume for deads too. Killin it man.
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Thanks man.
The Solution said:
29 is nothing compared to 37,30, or 40 in terms of volume.
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Yes, that's why 29 is the one you run if it is your first Sheiko cycle. I'll switch to another variation on the next go around.

CountryLiftin said:
I mean I guess it is only 27 reps. I usually pull around 20 reps on my highest volume days. Granted they are heavier sets but still. I'm sure it gets a lot worse. cool stuff.
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You should try it on your next deadlift day :) It looks easier than it is.
 
I used to pull around those reps before I did 5-3-1. I pull less now and I can pull more weight every week. I don't wana jinx myself. Dead lifting and car pulls in one day is tough enough. But I will have to look into this program/template more and maybe when I do some cube stuff I can find a way to do more DL reps. Definitely me respect that's why I said the workout would drive me nuts with that many sets. I like hitting a few heavy sets and leaving nothing on the table. I don't know how you do volume like that every session especially on DL

Are the percentages from real max or training max? Looks like solid mass building strength focused programming.
 
Multi quote broken?

@ Country, they are based off my real maxes.

@ Sean Only official one is deadlift in the WABDL worlds in Reno in November, alongside AB42. I am however on the lookout for full power meets in my area until then. I really want to get back on the platform.
 
Nice. That's some solid work then 75% is pretty decent weight.

What do you compete at?
 
Nice. I was hoping to maybe do my first meet at 181 but if I wait too much longer it'll be 198. Your a pretty strong 181 especially for not even weighing that and cutting down to it. Respect.
 
6-14-13 Sheiko 29 Week 1 Day 3
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For assistance used 40lbs for flys, then 185 for Seated GM's for a set, followed by 4x5@225. Today was pretty easy honestly, the GMs gave me a wicked lower back pump, making it like torture reracking all the plates from the floor. It felt better after like 10 minutes though. Impressions from the first week; bench and squat days are cake, bring ur A Game for deads day.
 
The Solution said:
Whats good this weekend?
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Lot of BBQing, since I moved in with my bro this last month, we have just been dominating the grill. We have charcoal and propane, on the menu for this weekend is Wings and Ribs, maybe oysters. Were getting a big side by side charcoal/gas grill & Smoker and a pair of Purus Labs aprons in July.
 
Randoja said:
Lot of BBQing, since I moved in with my bro this last month, we have just been dominating the grill. We have charcoal and propane, on the menu for this weekend is Wings and Ribs, maybe oysters. Were getting a big side by side charcoal/gas grill & Smoker and a pair of Purus Labs aprons in July.
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^^^ OMG! Do need video of!
 
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