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Gains featuring Randoja

9-18 Sheiko 31, Week 3, Day 2

Paused deads 4@265--4@315--2x3@370--4x2@425
Bench 8@145--7@155--6@175--5@185--4@205--2x3@215--2x2@230--2x1@245--2x2@230--3@215--4@205--6@185--8@175--10@155--12@145
Deads from Boxes 4@315, something happened in my back on rep 4 /workout

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Not sure how bad my back is yet. Pretty lame. Killed bench though found some wrist wraps laying by the bench and used em. Really liked em, picking some up soon.
 
Looks like you might have overextended too much maybe to get your hips in. Look up Eric Cressy Magnificent Mobility. He just has some real easy exercises to stretch out your lower back that helped me a ton.

Solid work nonetheless bud. As usual
 
Sean1332 said:
Looks like you might have overextended too much maybe to get your hips in. Look up Eric Cressy Magnificent Mobility. He just has some real easy exercises to stretch out your lower back that helped me a ton.

Solid work nonetheless bud. As usual
Click to expand...

I will check that out, thanks.
 
9-24 Impromptu Session

Bench 5@135--3@165--2x3@205--2@225--5x2@240
UH Machine Row 8@135--8@175
Skull Crushers 8@55--8@75
Alt DB Curl 5x20@25
Pec Dec 8@130--8@150

Back in the gym feeling pretty good, first time hitting doubles with 240 so it's like a string of PRs. My back isn't feeling 100% or anything, but it's certainly on the up and up. I think this week taking it easy plus a deload week next weak easing back into squats and deads will have me good to go. I've set some goals for my meet at 500/290/550, that will be a 1340 total which will inch me in to the top 50 181 raw totals, pending there is no change in current rankings. Either way it will be a sweet total if I get it.

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9-26

Bench 5@135--4@165--3@185--3@205--2@225--2x2@240--2@260--1@270
Leg Press 6@4pps--6@5pps--6@6pps
Leg XT 8@135--8@195--6@255
Leg Curl 8@80--8@110--6@130
DB Fly 10@55

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Real solid day on bench, honestly I was kinda lazy on everything else. I was leg pressing thinking to myself "This isn't squats, this is stupid." Back is feeling pretty close to normal now. Excited to hit some light squats and deads during deload then get back in action full force after next week. I labeled the last set a PR even though I've gotten 275 before, but I feel like the pause on 270 would pass in competition and 275 was t&g.
 
Thanks Josh!

9-30

Bench 5@135--3@185--2@225--5x2@250
Alt DB curl 5x20@25
Pec Dec 8@130--8@150
Db Tri xt [email protected]
Dips 3x15@BW

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Back wasn't feeling up to par today. I really wanted to squat, you can see that I have my belt and shoes for it, but after a quick risk vs. reward assessment I decided to just hold off. The bench on the other hand was basically begging me to do some smashing. Got through my heaviest string of paused doubles ever, which pleases me. 250 was my last competition bench so 5x2 feels pretty good. I'm still feeling good about the back for training next week, I just don't have any desire to push it too hard. Assistance work is the not doing **** protocol.
 
10-14

Squat 2@225--1@315--1@365--1@405--0@405
Bench 3@135--2@185--2@225--5x2@255
Chins 3@BW--3@+25--4,3,2@+10
DB Fly 3x10@55
Alt DB Curl 3x20@30

Solid day, I was hoping to get 405 for 5 singles, but after being out of the squat game for a bit, I'm not that disappointed, at least I got it once. Bench was really good, a PR for 5 sets of doubles. I weighed in at 182 today, so I'm very close to my competition weight, which is nice. Time to get the diet in check and really get after it for this next meet.

The 405 vid got corrupted or something unfortunately.
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10-16 1st Crew Session

Dl from 4 inch blocks 3x10@45--10@131--10@231--5@303--5@385--3@451
SLDL 3x8@131
Reverse Hypers 3x20@40

Awesome session tonight, 9 people lifting. Probably about 60 combined years of PL experience between my coach and the other 2 older guys. I used Kilo plates and the competition deadlift bar, that is normally locked up. I really got to practice taking the slack out of the bar and then pulling. That is something that I really need to work on, I think it is my biggest form flaw. The 3rd rep on 451 was a real grind but I finished without a hitch, happy that my deadlift didn't just go to crap after not hitting it for a bit. So excited to be training with experienced guys, I already learned a ton just tonight. Next session is Saturday morning, some bench and squats. Also I watched my coach hit 4 reps on bench with 465 including chains, with his slingshot. Super motivating day all around.
 
Can't beat lifting with people stronger than you!! Soak it all up like a sponge Doja.
 
Awesome stuff dude! Good to see you workin wih a crew. Nothin but growth here on out.

Plus, I hate how Shieko looks lol
 
10-19 Bench
2x10@45--5@155--5@175--3@225--4x3@255

Pretty excellent session today. Lifting with the crew again. The first triple at 255 was a PR, the rest was just satisfying.
 
10-21
Squats 2x8@45--5@135--5@225--3@315--2@365--5x2@385
Bench 5@45--42135--3@185--2@225--2@265

Pretty darn good session tonight, I have hit one double heavier than 385 before, but this is definitely the best string of them to date. Nice to feel like my squat didn't really fall off during this back tweak. 265x2 would have been a PR, but on the 2nd rep I pushed for a bit then had to concede and lift my butt off the bench to finish. It was nice that I decided to lift it though, in the past it has come up just by reflex, and I'm happy to have that under control.
 
10-23 Deadlifts

Deads 2x5@45--3@135--5@225--5@315--5@365--5,3,3@405
Deficit SLDL 3x8@135
Reverse Hyper 3x8@70

Pretty good day today, really starting to get the hang of pulling the slack from the bar. On the 315 and 365 sets I was popping into position and the weight was coming about an inch off the floor. Then my coach would tell me to pull. He let me judge it myself on the 405 just so it didn't get too taxing. I was basically pausing and inch off the floor in the 300s.
 
10-25 Bench

Bench 8@45--5@135--3@185--2@225--4x2@260
DB Fly 8@55
Alt DB Curl 2x20@30

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10-27 Bench
3x8@45--6@135--5@185--3@225--4x3@260

Real good benching today. On my worksets for the first 3 triples I hit the 3rd rep with a pause. On the 4th set I got the first 2 then lost tightness and missed the paused rep, I called it after that since form wasn't up to par any more. Still quite happy with the day 260 is 10lbs over my best comp bench and to be hitting pauses on the last rep of triples is satisfying.

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I still lift, just haven't logged on this site cause I'm not a fan of the video embedding system. But now that I'm editing them together it's way less of a pain in the ass.
11-13 Deads and Bench

Deads 2x8@45--2x5@135--5@225--3@325--1@415--1@445--2x1@475--2@475

Excellent day today, even though the 2@475 isn't technically a double it is definitely the heaviest I've pulled in quick succession like that.

[video=youtube;vLWzlWr5DVs]http://www.youtube.com/watch?v=vLWzlWr5DVs[/video]
 
Nice Doja...you have really made big strides from all your effort!!
 
Thanks AZ!

11-15 Squat

Squat 5@45--4@135--3@225--2@315--2@365--2@405--2@420

Good day.
[video=youtube;iGA0H3LJTEQ]http://www.youtube.com/watch?v=iGA0H3LJTEQ[/video]


Sweet custom hoody from Invalid Link Removed
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He likes me because I am a geezer JR. Us old guys gotta stick together haha.
 
Pulled up to my opener in deads today, felt fkn good.
[video=youtube;bQr70kM05TQ]https://www.youtube.com/watch?v=bQr70kM05TQ[/video]
 
Gametime, baby! Lookin goood
 
So much for the speed work...Lol Weight is flying up Doja!
 
Nice pull man. Looks like your ready to crush this meet. :D
 
Nice pull and squat man. Awesome progress. What weight are you competing.
 
Nice man that's what's up. You're gona tear up. Im gona consider cutting for my meet in feb if I do it. Depends what happens over the next month.
 
1212@181 not as well as I had hoped, but 49 lbs more than my August meet. Back to training.
[video=youtube;MhQMU8PlQao]https://www.youtube.com/watch?v=MhQMU8PlQao[/video]
 
Good deal buddy
 
Hey man, gain 49lbs each time you compete and in two years you'll be up around 1450! Nice work, especially on the last squat and pull.
 
Thanks a lot guys I really appreciate it! The 1212 was all my 2nd attempts. I missed on all 3rds, 465/292/530 Perhaps could have gotten a little more with more conservative choices but I was trying to go big haha.
 
181 lb beast!! Way to get it done Doja!! Loved the effort on that squat too.
 
Congrats man. Nice work. :thumbsup:
 
The support is much appreciated bros! Can't wait to hit the platform again next time.
 
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