5/3/1 with Randoja

[BendtheBar]

A lot of quality work hombre.

[Randoja]

1-16 Legs

Squat 3x10@45--2x8@135--4@225--3x10@280
Leg Press 3x12@4pps
Leg XT 3x15@120
SLDL 3x8@135 I really milked these for the stretch and TUT
Seated Calf Raise 50@135--50@180--50@225--180 till failure, which was a lot.

Finally dominated a workout the way I feel like I should. Slept great and started eating more and everything seems to magically fall back into place, funny how that works. Realized I hadn't calculated my BMR since about 17lbs ago and the increase has obviously paid off IMO.



Still working on his form and depth. For set 2 he threw a little bench under him and was touching it for reference, which I could tell was super hard cause he was spending probably 2x the amount of time in the whole. We played around with his stance and knee angle during warm ups. He is gonna try to kick the knees out more but was tentative to do it today just cause he didn't want to get out of his groove. I'm always so impressed with my spotting when I watch these vids lol, you can see me put my hands like 3 inches forward on rep 7 or 8 just in case.

[BendtheBar]

Squatting looks strong and smooth.

[ravimolasaria]

Strong numbers Randoja ... great going ...

[Randoja]

Thanks a lot guys, I really appreciate the support.

1-18 Back Biceps

Neutral grip pull ups 3,2,1
UH Lat Pull 12@90--12@130--12@130--12@150--10@150--10@140
UH BB Row 14@135--13@135--12@155--12@155
HS High Row 15@70--15@80--12@95--7@120 (weight/side)
Seated Cable Row 12@130--14@130--12@130
Standing cable lat pulldown with rope attachment 15@80--15@100--10@100--20@80>drop>20@60
BB Curl 12,8,6@60 real slow with long negatives
Concentration Curl 3x12@22.5
BB Curl 2x20@35 slow again
BB Shrugs 12@225--3x12@275
OHP 3x8@95

A really solid workout today, had to force myself to stop.

[ravimolasaria]

Originally Posted by Randoja

A really solid workout today, had to force myself to stop.

Winner ... great going ... keep up the good work ...

[EliteDreams]

Solid work Doja,keep smashin.

[BendtheBar]

Originally Posted by Randoja

A really solid workout today, had to force myself to stop.

Flawless victory!

[Randoja]

1-23 Legs

Squats 2x8@45--8,6,2@135--4,2@225--2x10@285
Leg Press 2x12@4pps--22@4pps
Leg Xt 15@120--15@135--14@150
Leg Curl (seated) 15@130--15@145--10@160
Seated Calf Raise 20@135--20@180--80@225
Anterior tibialis machine 3x15@30lbs

A solid workout today except for the fact that I had to skip my 3rd set of squats, I did something to the my right lower back (which is normally my good side). I unracked it for set 3 and just had to put it back down and bow out. Hopefully it will feel better by next leg day.

[Randoja]

405 Raw today. +50 to my old raw PR. I think I need to drop hips lower, transfer the weight from the floor to my body smoother, and yell louder. Otherwise I am very happy with this pull.