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Old 09-02-2013, 04:31 PM   #1131
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Nice Work.. Thats alot of SQWATS...Beast
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Old 09-02-2013, 07:13 PM   #1132
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Damn Randy that's some Iron Man VOLUME right there!!
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Old 09-02-2013, 07:15 PM   #1133
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Quote:
Originally Posted by KD5NFW View Post
Damn Randy that's some Iron Man VOLUME right there!!
Quote:
Originally Posted by Ramrod View Post
Nice Work.. Thats alot of SQWATS...Beast
Thanks fellas, definitely gonna be feeling it tomorrow!
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Originally Posted by Randoja View Post
9-2 Sheiko 31 Week 1 Day 1

Paused Bench 5@135--4@165--2x3@195--2x3@225--4x2@235
Squat 5@225--2x5@275--2,4,6,8,7,5,3@315
T&G Bench 6@135--2x6@165--4x6@185
DB Fly 5x10@55
Squat 5@225--2x5@275--4x4@295
Standing GM 5@135--4x5@185

Total Lbs
Bench: 12,965
Squat: 23,495






Solid day, pretty challenging but nice to be done.
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Old 09-02-2013, 09:13 PM   #1134
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Quite the program to punish you with more squats later in the sesh after doing so much volume with 3PPS - which is obviously a big reason you are at the level you are now. Excellent form on them as well.
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Old 09-02-2013, 09:27 PM   #1135
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Quote:
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Quite the program to punish you with more squats later in the sesh after doing so much volume with 3PPS - which is obviously a big reason you are at the level you are now. Excellent form on them as well.
Thanks Jim, I'm already feeling it!
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Old 09-04-2013, 04:22 PM   #1136
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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







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.
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Old 09-04-2013, 05:27 PM   #1137
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I don't like that pause at knee deadlift. Doesn't sound safe. Big bench press volume! Ever get the leg drive figured out?
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Old 09-04-2013, 09:01 PM   #1138
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Big iron. Stay strong.
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Old 09-04-2013, 11:51 PM   #1139
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Quote:
Originally Posted by Randoja View Post
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

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.
Strong work all around Randoja ... Keep up the great work buddy ...
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Old 09-05-2013, 09:34 AM   #1140
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I'm with Fen on the paused pulls. I don't get it how it will help a deadlift, other than turning it into a rack pull. I asked the Crew and they also don't do them and never have - and said never will.

However, Dave (Paradox) does them and seemed to think they helped his deadlift. So, I hope you reap some benefit from them as well.

Crazy good volume on bench Rando!!
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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