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Gains featuring Randoja

Yeah Duffin and Adrian are both beasts. I couldn't ask for better help.
 
Yeah man - stellar work I've been seeing in here! I know you will, but anway - Keep it up!!!!
 
Thanks Liz King!

Had a little break from training and was camping from Thursday to Sunday. Even after a weekend of just junk food and craft beer I picked up right where I left off.

Squats 3@135--3@225--2@315--2@365--2@405--4x2@435 Volume PR
Face pulls
Bench 3@135--3@185--3@225--3@245
Tricep extensions

Real happy with the day, this is only 10lbs less than my heaviest double ever. If I can keep up this progression 500 should be well within my range in 8 weeks. Going to repeat with 435 on Friday, really would like to get 5-8 sets, then move up to 445.
 
The Solution said:
Blame the booze for the PR's
Good STUFF
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Man, the other night I drank wayyyyy to much and woke up looking shredded and dry as hell ;)
It was prob from the dehydration and lack of food, but damn...it was a happy surprise!
 
[video=youtube;wdtd7V7BEAU]https://www.youtube.com/watch?v=wdtd7V7BEAU[/video]
 
Thanks Guys, had a good squat day today too. Waiting for the damn youtube editor currently.
 
445x3 today for a PR.
[video=youtube;oXuuplkWZpI]https://www.youtube.com/watch?v=oXuuplkWZpI[/video]
 
Helluva squat effort! Great work.
 
Much appreciated Herderdude!
Some pulling PRs today. [video=youtube;E4ovLW4kL88]https://www.youtube.com/watch?v=E4ovLW4kL88[/video]
 
Thanks a lot Bob, a couple good days of training this week so far. I started The Alpha Project for bench press yesterday. It's a program and book that is coming out soon from Adrian Larsen (All time WR bencher.) I have the privilege of training with him as well. Last night I hit a clean and speedy 275 bench for a PR tie, but much smoother, and almost got it for a double. After that I nearly missed 285, I think I was worn out from grinding in attempt at the double. Overall it was a great workout and I feel very confident about 300 in 5 weeks.

Today was squats and I worked up to a nice PR double 455x2.
[video=youtube;O5Bkxw9FsDQ]https://www.youtube.com/watch?v=O5Bkxw9FsDQ[/video]
 
Yeah buddy!

6-11 The Alpha Project Bench Accessory Day

Rear delts, biceps, triceps, pecs.

Don't really want to lay out my bro's programming before the book comes out. No videos since it was just accessory stuff. So I took a selfie.

Invalid Link Removed
 
Good ass deadlift day.
[video=youtube;dAU68Esn_TE]https://www.youtube.com/watch?v=dAU68Esn_TE[/video]
 
hai
 
Definitely looks like you've gotten a lot stronger on deads.
 
NomZ said:
Definitely looks like you've gotten a lot stronger on deads.
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Thanks man, been going hard. USPA nationals in 5 Weeks hoping for 500 300 550 at 181. Then I'd really like to get 1383 to qualify for the next RUM.
 
Randoja said:
Thanks man, been going hard. USPA nationals in 5 Weeks hoping for 500 300 550 at 181. Then I'd really like to get 1383 to qualify for the next RUM.
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Jelly, I had toyed with doing nationals but couldn't swing it this year. Raw raw or classic?
 
Ha get on it, and I'll let u know if I figure out the secret to a good bench. Lol my totals gets higher, my bench stays the same weight. Time to change that.
 
Randoja said:
Ha get on it, and I'll let u know if I figure out the secret to a good bench. Lol my totals gets higher, my bench stays the same weight. Time to change that.
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I finally made some bench progress and hit 293 recently, still suck... 530/293/600 was my latest meet.
 
I actually randomly came across those meet results and spotted you. I meant to congratulate you, if I remember correct ur numbers were good enough to beat the guys a weight class above you too.
 
Randoja said:
I actually randomly came across those meet results and spotted you. I meant to congratulate you, if I remember correct ur numbers were good enough to beat the guys a weight class above you too.
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It was a small meet of about 37 college lifters I believe, and I'm pretty sure I had the highest total for that meet in general, would have been much higher if my deadlift had gone as planned as I only got my opener. Thanks though.
 
Fell a rep short of a new squat PR today. I feel good about it for next time though. Looking to hit 445x4 and 455x3 and 465x2 before my meet. If I get those I feel like 500 is basically assured at Nationals.
[video=youtube;ZqDRrY4Q0fk]http://www.youtube.com/watch?v=ZqDRrY4Q0fk[/video]
 
Depth not so strong today but I'll take the PR.
[video=youtube;r4M0-HoW_i0]https://www.youtube.com/watch?v=r4M0-HoW_i0[/video]
 
Ya, depth needs to be an inch deeper, but a PR is a PR.

You ever do pin squats or reverse band to overload the top?
 
NomZ said:
Ya you seem to stall right where reverse bands would quit out.
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Agreed, that sticking point is painfully obvious every time I have grind out a rep. I'll bet I could get my squat up more, if I got stronger right there.
 
Last heavy deads before the meet, so I made sure to pull PRs.
[video=youtube;9gxpeKON-aA]http://www.youtube.com/watch?v=9gxpeKON-aA[/video]
 
You're all over 550, man. Soon, you're gonna need a new goal weight.
 
Good luck!
 
Smashing it Doja!! All the best in the meet.
 
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