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Gains featuring Randoja

7-3
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Actual Weights:
Bench: 135,160,185,215,225
Dead: 245,285,335,385,405,385
Bench: 135,160,185
DB Fly: #40

Today was a little rough, bench all went pretty well, had an unbalanced lockout on rep 1 with 225, but all the other sets and reps were solid. Basically, I was just having a rough time dialing in my form on deadlifts today. I watched my first set and tried to drop my hips on all that followed but it just wasn't happening.

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Randoja said:
7-3

Actual Weights:
Bench: 135,160,185,215,225
Dead: 245,285,335,385,405,385
Bench: 135,160,185
DB Fly: #40

Today was a little rough, bench all went pretty well, had an unbalanced lockout on rep 1 with 225, but all the other sets and reps were solid. Basically, I was just having a rough time dialing in my form on deadlifts today. I watched my first set and tried to drop my hips on all that followed but it just wasn't happening.

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Sounds like my day yesterday. Take it in stride and come back fix that form and kill it next time.
 
7-5 Sheiko 29
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Actual Weights:
Squat 185,225,255,295
Bench 135,160,185,215,225,215,185,160,135
Dips +70 lbs fell 2 reps short on the last set.
DB Fly #40
Deadlift 5@135--2@225--1@315--3X1@405

Good day in the gym squats and bench were challenging but solid. I decided to skip GM's and abs today to pull some deadlift singles.

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So my last workout was the end of Sheiko 29, I am going to move on to #32 for my meet prep. I will do the weeks like this: 1,2,3,2,3,4 because I have 6 weeks until competition. I have upped my training maxes 10lbs for this cycle, on week 1 day 2 I will just be testing new maxes.

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7-8 Sheiko 32 (6 week adaptation)
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Actual Weights:
Squats: 190,225,265,285 top sets paused
Bench: 140,165,195,210 all reps paused
Weighted crunch on cable crossover 3x10@190

[video=youtube;RRnpnmT4obo]http://www.youtube.com/watch?v=RRnpnmT4obo[/video]
 
[video=youtube;YbfJtZxlesE]http://www.youtube.com/watch?v=YbfJtZxlesE[/video]
 
7-10 Max testing Weight: 178 lbs

Highlights

Squats: 365,375,385 +20lb PR
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Bench: 265, 275 attempt PR Tie
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Deadlift: 475, 495 attempt +1.3lb PR
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Nice job on the prs buddy!
 
7-12 Sheiko 32
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Actual Weights:
Squat (All Reps Paused): 190,225,265,295
Bench (All Reps Paused): 155,185,210
DB Fly: #50
GM: 225
Weighted Crunch: 150 this is legit it was on a single cable machine not the crossover.

Today was great in the gym felt solid on all my lifts even with some pauses. Also I take back everything I said about my new belt, I love this belt so much. I feel solid as a rock in the hole.

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The Solution said:
Good work today bro. Loving Sheiko?
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I told the PL section mod on BB.com to change my log title to Sheiko Addiction. You like that bench arch, I felt really good on it today. I just tried to get my butt as close to my rear delts as possible. I've decided not to lift in Reno this November, as I am switching feds and lifting raw full power. An equipped push pull is really not necessary for my current goals. So after the August meet, I'm deloading running 37 then 40 then deloading and running 32 again in prep for another USPA meet around here on Nov 30, I think I can get my class 1 total (1215 @ 181) at that meet and qualify for 2014 worlds.
 
Money reps Doja!! Form looks great.
 
7-15
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Actual Weights:
Squat 185,225,265,300 (All reps paused)
Bench 135,165,195,220 (Everything paused except top sets)
Squat 205,245,295

Was feeling a little tired and rundown after benching so I decided to kick up squat session 2 a little and increase the top sets to 295. It was challenging but I got through alright.
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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.
 
herderdude said:
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.
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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.
 
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?
 
Nice work Doja! Keep on killin it!

I may have to give a look into Sheiko when I get bored with 5-3-1
 
7-17 Sheiko 32
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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.
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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.
 
herderdude said:
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.
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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.
 
Randoja said:
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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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.
 
Yeah, you pack your neck instead of craning it. Nice work Doja! Lifts are moving up nicely.
 
Much appreciated as always bros!

7-19
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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.

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Progress Pic from today:
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The Solution said:
Holding conditions very well
How high have kcals raised since end of cut?
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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.
 
Ricky is letting me log Prodigy for him so all of my training will be in this thread for the next little while.
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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. Invalid Link Removed
 
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

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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.
 
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.

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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

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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.
 
Hell yeah thats a nice pr on bench bud!
 
Randoja said:
Thanks bro, been waiting a while for that.
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I know man I remember when you were in the 225 range! You've been killing it
 
Well done, man! Way to make that bench your bitch!
 
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

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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.
 
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

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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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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

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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.
 
Nice Doja...reps looking dialed in.
 
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