Gains featuring Randoja

Magnets have been on at full strength all week. Weights feeling heavy, but I have no doubt I'll push through.
[video=youtube;ELKFfsAdv98]http://www.youtube.com/watch?v=ELKFfsAdv98[/video]
 
12-22 Deads

Deadlift 5@45--5@135--4@225--3@275--3@315--2@365
Reverse band deads (Green Bands) 3@405--2@465--1@500--1@525 PR

Back at my home gym with the crew. Finally had a good training session post meet. Reverse band deads are fun too, everything breaks off the floor easy.
 
12-30 Bench Press

Bench 5@45--5@135--4@185--3@225--3@245--3@255--2x1@265
CGBP 8@225 PR on CG, tie for standard bench PR
DB Fly 8@40
OADBRow 5@80--6@90
Alt DB Hammer Curl 16@40

Good day today, I actually tried some really wide grip bench after the close grip and got like 3 reps with 225, and actually had to adjust my grip while the bar was on my chest to get it off, definitely identified that my chest is the weaker of my two pressing parts, I should probably do more wide grip work and db flies.
[video=youtube;OysJl2DoMfI]http://www.youtube.com/watch?v=OysJl2DoMfI[/video]
 
Ever try benching heavy with a close grip? Maybe it's for you. I agree on the wide grip benching, I suck off of my chest with a wide grip, so I do it all the time. I just keep the reps above 5 with them so I don't hurt my shoulders.
 
herderdude said:
Ever try benching heavy with a close grip? Maybe it's for you. I agree on the wide grip benching, I suck off of my chest with a wide grip, so I do it all the time. I just keep the reps above 5 with them so I don't hurt my shoulders.
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I'm kind of contemplating it now, because I can do pretty legit weighted dips, maybe I could excel at a close or closer grip than I'm currently using. Plus bigger triceps would take attention away from my tiny biceps haha.
 
Randoja said:
I'm kind of contemplating it now, because I can do pretty legit weighted dips, maybe I could excel at a close or closer grip than I'm currently using. Plus bigger triceps would take attention away from my tiny biceps haha.
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Hahaha big fat triceps indeed! I actually did the same thing after my meet in August. I went from a middle/ring finger on the ring grip to pinkie 1" inside the ring. Really improved my speed off of the chest and made my shoulders feel much better. Your CGBP grip was the width I trained at all training cycle, but I moved it out a smidge to take some stress off of my biceps tendon. I would still do CGBP, I just put my pointer finger on the slicks.
 
herderdude said:
Hahaha big fat triceps indeed! I actually did the same thing after my meet in August. I went from a middle/ring finger on the ring grip to pinkie 1" inside the ring. Really improved my speed off of the chest and made my shoulders feel much better. Your CGBP grip was the width I trained at all training cycle, but I moved it out a smidge to take some stress off of my biceps tendon. I would still do CGBP, I just put my pointer finger on the slicks.
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Much appreciated input man, excited to go heavier next time.
CountryLiftin said:
Nice work today big guy.
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Thanks brother!
 
1-9

Squat 3@45--2@135--2@225--2@315--2@365--2@405--1@405
Bench 3@45--3@135--2@225--2x2@245
Really wide grip bench 5@205--8@185
OADBRow 6@90--2x6@100
Alt DB Hammer curls 2x20@35
Standing Calf Raise 20@400--20@500--30,25,20@580
UH Machine Row 6@130--6@180
DB Fly 10@40
 
that would be sweet man, and goodluck! I don't have any meets planned this year so far, but I plan to get somewhere on the other side of 5 for squats and closer to 7 on deads this year. What's the current PR for you?
 
The Solution said:
How the hell you been doja?
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Good brother! Just got finished up moving yesterday!

1-14

Squat 3@45--3@135--3@225--3@315--2@365--4x1@405--315x9PR
Weighted dips 8@+45--6@+70--6@+80
OADBRow 6@90--6@100
Alt DB Hammer curl [email protected]
UH Machine Row 6@130--6@190
CGBP 6@135--6@185--4@225
Leg Press 6@3pps--6@4pps--6@5pps--6@6pps

That was it, pretty good workout. GF hit 110x3 on squats to great depth, proud of her.
 
1-16

High Rack Pull 3@225--3@315--2@405--2@455--1@495 Smooth bar/no chalk this started to slip but I locked out.
AlT DB Curl 20@35 Hamer 20@35
Standing OHP 8@45--8@95--6@115--3@125--5@115
BB Row 8@135--8@155--8@185--12@135

GF PR's 100lb Bench +15lbs , 225 High rack pull

Good stuff today, haven't done OHP forever, used a much wider grip than I used to by a hand and a half at least. It feels much more powerful and comfortable, excited to see some progress on it and hopefully have it translate to bench press.
 
1-20

Squats 5@45--5@135--4@225--3@315--2@365--2@405--4x1@405--1@425
Bench 8@45--5@135--5@185--6,5@225

Good day in the gym for me and the GF, I was happy with my squatting and she hit some more PR's as well. She got a 135 Squat +40lbs in a month. She hit 85x5 and 3x3@95 on bench. 85 was her first 1rm on bench from last month.
 
Randoja said:
1-20

Squats 5@45--5@135--4@225--3@315--2@365--2@405--4x1@405--1@425
Bench 8@45--5@135--5@185--6,5@225

Good day in the gym for me and the GF, I was happy with my squatting and she hit some more PR's as well. She got a 135 Squat +40lbs in a month. She hit 85x5 and 3x3@95 on bench. 85 was her first 1rm on bench from last month.
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She a beast haha
 
1-22

Bench 8@45--6@135----4@185--2@225--2@245
Deadlift 6@45--4@135--3@225--2@315--1@365--1@405--2x1@425
OADBRow 3x8@80
DB Shoulder press 8@40--8@50--8@55
Some calves and other misc assistance.

Pretty good workout today, not too strong on anything but still got some good work in. More PRs as usual for the little lady as well, she came very close to 115 on bench, then nailed 105 for another 5lb PR. She pulled a 175 deadlift from the floor too, form was looking good and much improved from her first sets, she listens and implements my advice which is awesome.
 
1-27

Leg press 6@3pps--6@4pps--6@5pps--5,4,4@7pps--10,12,16@5pps
Misc combo of exercises at random weights.
CGBP, Pec Dec, DB Row, Hammer Curl, Machine row, tricep extenstions, dip machine

Pretty good day, already feeling the rep work from leg press.
 
First session at EPC today decided to hit some deads, haven't really done very many deads since my meet so I was a bit rusty.

Deadlift 8@45--6@135--5@225--4@315--2@365--1@405--1@455--0@475--2x1@425
DB Row 5x8@80

Just a short workout besides deads, I think it's time to get into some sort of routine or progression scheme again. The gym was amazing, deadlift platforms, monolifts, and competition benches take up the floor. Pretty sure I saw some 200+ lb dumbells there too. Prowler, farmers implements, a collection of kegs and tires too. Everyone was super cool too, took the time to introduce themselves to us and everything. Meeting Chris Duffin was sweet, he is a really cool dude. Also it's one thing to see his vids and think "strong" but when you are standing there pulling 425 for a couple singles and between sets you watch him benching 425 for sets of 8+ just doing some speed work, it's a lot different. I'm a member of the gym, but there are big team training sessions on M W and S. I was invited to come squat with the guys on Wednesday, I'm pumped. Was gonna film today but I was the new guy and just kinda checking stuff out. But I'm gonna get my vids going again soon. Definitely feeling like I'm about to learn a lot and get a hell of a lot stronger.
 
Awesome opportunity, man!
 
Awesome opportunity for you man. I'm jelly.
 
Great op here Roja!! Time to really grow now.
 
2-5-14 Squats

Squat 8@55--7@145--6@235--4@285--3@325--3@345--2@375--2@395--2@385--3x2@375

Moderate weight squat day, with ok volume, pretty happy overall. Training with the team and coach this evening. Right off the bat my coach got my email and sent me a link to a bunch of instructional vids on warm ups and breathing for me to watch and implement. Was getting some awesome feedback on my squats, I kept it under 400 so I could work on neutral head position and keeping my lats flared really trying to bend the bar turned em on like a light switch. Lifting with everyone is great all the depth checks and people saying cues to remind you is so helpful. On one of the doubles after hearing "hips!" on a grinder I sped the 2nd rep way up. So happy to be lifting here with these guys, really motivating to train among elite athletes. I used and ran the monolift for the first time today, which was cool to learn. Awesome piece of equipment. I'm off to Las Vegas tomorrow until Sunday, so I will be a bit scarce just FYI.
 
2-10 Bench

Bench 2x8@45--6@135--5@185--5@225--2x3@245--2@245--2x5@225
Weighted dip machine 5x6@70

Good workout despite being a little sore from a workout I did Saturday at the Hotel.
 
Thanks a bunch guys!

2-12 Squats

2x8@45--6@135--5@225--4@315--3@365--2@405--0@425--3@385--2@385--1@405--1@425--0@455--2x2@385

Just a bunch of squats missed 425 the first time backed off, and started to get in the zone and nailed it. I attempted 455 twice, the first time I tried to unrack the bar was bending and knocked into one side of the part that holds the weight. Lost a bit of mojo there, reracked and took a little break. Missed it after that but didn't get stapled, was able to come out of the hole and sit there above parallel until I conceded to let it go to the safeties. Would have been a PR 1RM. Overall I'm pretty happy with today, it's probably one of the best squat days I've had since the meet. I was also able to employ a lot of what Chris has taught me. Elbows are pointed a lot further down these days, keeping my lats and back tight, neutral head position and really putting my air into my gut. I seriously can't wait to squat again.
 
Thanks Guys, had a little Valentines deadlift session with the little lady this morning, now we are off to the coast for a brewfest.

Deadlifts 8@135--6@225--3@315--2@365--1@405--1@455--1@475--0@505--1@455--6x1@425

Loving singles these days on deads. It makes every rep just like I should do it on the platform. It provides opportunity to dial in my setup over and over and over. Broke the 505 off the floor, but didn't make it too much further. Just feels good to be getting back up to PR attempts and weights.
 
2-17 Bench press

Bench 2x8@45--6@135--5@185--5@225--3@245--2@265--1@265--5x3@245
Weighted dips 4x5@70
Lat pulls and Tricep extenstions

Had the pleasure of benching with WR holder Adrian Larsen tonight. It was a great experience and I learned a lot. Really focusing on rotating the elbows out during lockout right now. But as far as weights and volume go, my bench feels like it's back on the move.
 
That dude puts up some redonkulous weight, hope you were paying attention! Lol.
 
herderdude said:
That dude puts up some redonkulous weight, hope you were paying attention! Lol.
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Oh yeah I paid attention! Real cool guy too, I actually am going to a bench and deadlift seminar this weekend that him and another guy are putting on. Looking forward to that, and was able to get a bunch of condense samples for the event to boot.
 
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