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Old 10-14-2013, 11:49 AM   #1251
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Thanks for the support guys, I won't let us down!
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 10-14-2013, 03:34 PM   #1252
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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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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 10-14-2013, 08:32 PM   #1253
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I've adjusted my training now as well and tweaked it a bit to be more geared towards me, as opposed to sticking to Sheiko exactly. It's strikingly similar to Sheiko just some different assistance and progression.

Monday: Squats, Bench, Weighted chins, DB Flys, Curls

Wednesday: Conventional DL, Weighted Dips, Sumo DL

Friday: Squats, Bench, One Arm DB row, Triceps, Curls

For the big 3 progression will go from 5 singles to 5 triples. It will be auto regulatory and I will just strive to hit a weight for 5 singles, then 5 doubles, then 5 triples, once I accomplish the triples I will add weight and go back to singles. For dips, chins, and DB rows, I will go for 5 sets of 6, once I feel like it is smooth and controlled I will increase the weight. For Flys and triceps I will do 5x10 and the same goes on that for increases in weight.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 10-15-2013, 10:23 AM   #1254
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Great work Randy! Good lord if I could arch like that I could add another 10-20 pounds to my bench lol
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Old 10-15-2013, 10:27 AM   #1255
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great addition with the vids man.
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Old 10-15-2013, 10:44 AM   #1256
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Good to hear you're back to smashing it brother. The routine's looking ballsy!
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Old 10-16-2013, 10:34 PM   #1257
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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.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 10-16-2013, 10:38 PM   #1258
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Sounds freaking amazing.
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Old 10-16-2013, 10:41 PM   #1259
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Quote:
Originally Posted by fenrisulfr View Post
Sounds freaking amazing.
It was bro! Tons of positive energy in the room. Everyone is prepping for either my meet or the Wabdl (Push/Pull) worlds, or both. It's just exciting to be a part of. Plus since my coach is helping me out free of charge, I'm super motivated to give it all I have, just because I really appreciate it. Hooked him up with a tub of Muscle Marinade for his troubles haha.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 10-17-2013, 12:38 PM   #1260
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Awesome sauce Randy!!
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