5/3/1 with Randoja

[ravimolasaria]

Rest, eat, deload and come back stronger Randoja ... all the days are not same ... keep pushing your limits ...

[BendtheBar]

Bounce back strong. One crappy workout every 2-3 sessions is acceptable. Sometimes in lifting we feel we need to be perfect all the time. Just keep in mind you are building and challenging even on days when things don't go right.

Smash on!

[Squatter]

The important thing here is that you are taking action to correct the issue and even more importantly is that you have such a great training partner who understands and seems to think along the same lines as you when it comes to lifting.

Hope you guys are having a great Christmas.

[Randoja]

Originally Posted by ravimolasaria

Rest, eat, deload and come back stronger Randoja ... all the days are not same ... keep pushing your limits ...

Originally Posted by BendtheBar

Bounce back strong. One crappy workout every 2-3 sessions is acceptable. Sometimes in lifting we feel we need to be perfect all the time. Just keep in mind you are building and challenging even on days when things don't go right.

Smash on!

Originally Posted by Squatter

The important thing here is that you are taking action to correct the issue and even more importantly is that you have such a great training partner who understands and seems to think along the same lines as you when it comes to lifting.

Hope you guys are having a great Christmas.

Thanks everybody, going from 5/3/1 to what we do now was a huge increase in volume, so I think I got through the first few weeks ok, considering I haven't deloaded in 6 or 7. I was kinda trying to think of a more regulatory deload protocol also, thinking of maybe taking 4 weeks of training and once every week alternate which of the muscle groups are on a limited workload. Just spitballing ideas, but feel free to let me know what you think.

[BendtheBar]

I think a more organic deload is a good step forward. Sure doesn't hurt to play around and see how you feel.

[Randoja]

1-9-13 Legs

Squat 2x10@45--8@135--5@225--3x10@275
Leg Press 3x15@3pps
Leg XT 15@120--2x15@135
Seated Ham Curl 15@115--2x15@130
Mule Kick Machine 2x12@90--12@135 (Weight and reps each leg.)
Standing Calf Raise 20@420--20@480--20@580(entire stack) This is a machine and I'm not entirely convinced that the weight is actually what it says.
Then we did this thing below. 3x12@30 (each leg) Tibia dorsi flexion machine.

Seated Calf Raise 80@135 I really wanted 100 reps but the calves were burning something fierce here.

Trying to pull myself out of a slump in my training right now, I think my diet is to blame. Admittedly it has gone from "clean" to IIFYM and is currently YOLO. Time to rededicate myself to the task at hand and finish this bulk strong.


Devan dropped the weight on squats along with me today and really tried to nail his depth, I think he has improved a good bit. Check out my powerbelly too lol.

[Squatter]

That certainly looks like an interesting contraption. What inspired you to use it? However, that mule kick device is also sounding interesting. Maybe do them after Donkey Squats!

It appeared to me Devan is not pushing his knees <> as ge descends. This is a key part of creating a hole to sink into. I also think it's one of the toughest parts of the squat to learn and to do it consistently. Cue is of course to spread the floor.

Nice too see a post from you at any rate!

[ravimolasaria]

Originally Posted by Randoja

1-9-13 Legs

Squat 2x10@45--8@135--5@225--3x10@275
Leg Press 3x15@3pps
Leg XT 15@120--2x15@135
Seated Ham Curl 15@115--2x15@130
Mule Kick Machine 2x12@90--12@135 (Weight and reps each leg.)
Standing Calf Raise 20@420--20@480--20@580(entire stack) This is a machine and I'm not entirely convinced that the weight is actually what it says.
Then we did this thing below. 3x12@30 (each leg) Tibia dorsi flexion machine.
Seated Calf Raise 80@135 I really wanted 100 reps but the calves were burning something fierce here.

Trying to pull myself out of a slump in my training right now, I think my diet is to blame. Admittedly it has gone from "clean" to IIFYM and is currently YOLO. Time to rededicate myself to the task at hand and finish this bulk strong.


Devan dropped the weight on squats along with me today and really tried to nail his depth, I think he has improved a good bit. Check out my powerbelly too lol.

Strong working Randoja ... keep growing your powerbelly ....

[BendtheBar]

Trying to pull myself out of a slump in my training right now, I think my diet is to blame. Admittedly it has gone from "clean" to IIFYM and is currently YOLO. Time to rededicate myself to the task at hand and finish this bulk strong.

get after it. Get back involved with the lifting communities, read articles, find your passion.

[Randoja]

Originally Posted by Squatter

That certainly looks like an interesting contraption. What inspired you to use it? However, that mule kick device is also sounding interesting. Maybe do them after Donkey Squats!

It appeared to me Devan is not pushing his knees <> as ge descends. This is a key part of creating a hole to sink into. I also think it's one of the toughest parts of the squat to learn and to do it consistently. Cue is of course to spread the floor.

Nice too see a post from you at any rate!

It is actually a pretty legit machine, I used it just cause I've never seen one. Also I have pretty strong tibialis anterior from all the walking in the army, I never get shin splits, so I kinda wanted to see if I could move some real weight on it. I'll definitely relay that to Devan, I was going to mention it today, but I forgot.

Originally Posted by ravimolasaria

Strong working Randoja ... keep growing your powerbelly ....

Thanks buddy, for me that's the easiest place to build mass lol.

Originally Posted by BendtheBar

get after it. Get back involved with the lifting communities, read articles, find your passion.

Good call Steve, I think all of that definitely fits into the solution!

And I lifted
1-11 Back Biceps

Close grip lat pull 15@70--15@110--15@110--10@140--12@130
Wide Grip 10@140-10@100
Kroc Rows 10@70--2x10@60
UH BB Row 3x12@135
HS High Row 10@70--2x12@80 (per side)
EZ Bar preacher curl 3x10@60
Concentration curls 2x8@20
Pinwheel Curl 8@25--2x10@20
Hammer Curl 2x8@25
BB Shrug 12@135--12@225--8@315--18@275

Was really working on controlling the weight and working the intended muscles. My training partner really helps keep me in check if I start just trying to throw the weight around. It's nice to be reminded that the numbers don't really matter unless you are a competitive powerlifter. My main goal is size and physique, yet I always get caught up with the weight, so it helps me stay focused on my goals for sure. Once I cut though, I will train purely for strength and conditioning.