Randy's Quest for 5/4/3/2

[Randy Scheingold]

3/3 – Week 91 - D1 (week 26 with Karl)

Squat 280x5x4
Press 145x5x3
Rack Pulls 355x5 (PR!)

Squats
- I was well rested & well fed for these & in the zone
- No fear or mental barriers
- A few parallel reps and at least 1 high rep (the very last one)

Press
- These were tough, but got all reps
- Likely due to exhaustion from Squats

Rack Pulls
- Good, I think

Programming Questions for Karl for next week
- What do we want to do for Squats? More singles again...and if I feel good I try to squeeze out a double or triple?
- And for DL. Do we go for 1 or 2 triples now at 355
- For Bench, I feel good about 235x5 next weekend

Set 3 - pretty representative


Set 1

[Randy Scheingold]

3/6 – Week 91 - D2 (week 26 with Karl)

Bench 215x5x5
CGBP 207.5x6x3 (PR!)
Chins 12x5x3 (got 12x5,5,4)

Bench
- No lift/no spot. Did this in a bench with safeties though (I'm not dumb )
- Challenging but no reps ever in doubt...with a lift off these would have been EASY
- used a different/lower bench...do didn't need the bumpers under my feet
- 6 min rest

CGBP
- 2 sets with no lift/no spot
- Got pretty hard, so got a lift on last set...made that one pretty easy...very easy if you consider I had already benched about 8,000 lbs
- 5 min rest

9110 lbs lifted during Bench worksets! Definitely a Bench tonnage PR...8 sets of Bench....BRO day fo so

Chins
- ROM still not great....but you tell me
- Ran out of gas on set 3 and only got 4 reps...this was after all the benching though
- supersetted before bench, after bench, and after CGBP

Note: Family commitment on Thursday, so moved everything up 1 day. Chins may also have suffered from 1 day less rest after Rack Pulls

Bench Set 3


CGBP Set 2


Chins Set 2

[Randy Scheingold]

3/6 – Week 91 - D3 (week 26 with Karl)

Squat 325x3s walkout, 310x2x3 prescribed. Got 335x3sec walkout, 310x3,2,2 Woohoo!! (PR Doubles & Triple!)
DL 355x3 Prescribed. Got 355x2,1,1 (PR Double at least)

Squat
- I made my walkout 335 as I wanted a bigger offset. This felt heavy as shit ....but it worked
- First set felt great, did a triple. Depth may be parallel though....see below
- 2nd set perfect
- 3rd set good depth...but knees came in and I good morninged up the last rep.
- Overall I felt very confident on these reps.
- Can't wait to get a 3 plate double/triple in 9 days!

DL
- Changed my warm ups a little
---usual do 135x5, 185x3, 245x2, 295x1, 325x1, Workset
---did 135x5, 225x5, 295x2, 335x1, Workset
- Couldn't get 3 reps, so tried to add a double...only got 1....got pissed and added a final single....4 reps total
- About 3 min rest between sets

Notes\Thoughts\Questions
- This is 1 day earlier than planned, so I could have some residual fatigue from heavy rack pulls...

Squat Set 1 - Triple
310x2x3 set 1 triple - YouTube

Set 2 - Double


Set 3 - Double


DL Set 1 of 3

[Randy Scheingold]

3/11 – Week 92 - D1 (week 27 with Karl)

Bench 235x5
Press 155x5x3 Prescribed Got: 155x4x4
Chins 15lbx5x3 Prescribed Got: 15x5,3,4 BWx3

Bench
- Felt good, but getting harder.
- Take a look at bar speed to see if you think we can squeeze out 1 or 2 more 5lb jumps.
- My 5 Rep PR is 240...from about 10 months ago...but I took a long benching break to heal up my shoulder
- Shoulder doing fine, I'd give it an 8 out of 10 right now

Press
- Lost focus on first set and only got 4 reps....brain drifted
- After that started to get a lot of layback so cut it at 4 reps each and went for 4x4
- For Reference:
---Last VD Press I got: Last 149x5x3, 149x4x2, 149x2
--Last ID Bench I got 155x3x4, 155x2, 135x1 on Press
--So...although I didn't get it, I did get a lot closer to it

Chins
- Nothing big to say, it seems to take me 2 workouts to get 5x3 at the next weight level

Thoughts for programming next week
- For next week's Press VD, how do you want to program it? repeat 149x5x5 attempt or nudge it up to 150x5x5?
- remember we are in triples now for Press ID....I got 162.5x3x2 last time
- For Squat ID, should I go for 315x3x2 or stick with doubles?
- For DL ID, do we repeat 355 to try to get 3 reps? or do we go to 360x2x2?
- For chins, anything we should change on programming. Or just keep repeating until I get a solid 3x5 at a new weight? its not worth a TM style approach or anything crazy like that, right?



Press Set 2


Chins - Set 3

[Randy Scheingold]

Nutrition Update......er...confession.

Fell off the wagon the past 2 weeks. Need to get back on it. Current stats:

Weight 208.6 (NOTE: New scale is 3 pounds higher than old one....wife confirmed that for me . So this is a 2.5lb gain over 2 weeks ago).
Waist: 36.6 (.1 in gain).
Heavy carbs the past 2 weeks, so some of this is probably water weight....I hope.

Back on it today. Although, I sure as hell love eating more hence why I look the way I do.

[Randy Scheingold]

3/13 – Week 92 - D2 (week 27 with Karl)

Press 150x5x3
Squat 285x5x4
Halting DL 290x8 - all DOH as well (PR!)

Work dinner tomorrow night, so had to move my workout 1 day earlier

Press
- Had to press first, as no available rack Felt good, but getting harder.
- Reps felt good, but deltoids were on fire at the end....not bad/skeletal pain or anything...just thoroughly spent

Squat
- 335 walkout (5 more pounds due to laziness...in changing plates)
- Confident for all sets and none felt crazy heavy
- 2nd set Perfect
- 1st & 3rd set some slightly high/parallel reps
- 4th set...last 2 were very high....was out of energy
- I posted multiple videos so you could get a feel for depth
- head position continues to suck
- On a positive, elbows & shoulders are fine

Halting DL
- Solid, not much to say.
- My CoC training is helping....all DOH reps, grip never in doubt

CoCs
- From 2 days ago
- Trainer 10 reps each hand
- 0.5 5 doubles on right hand. 2 doubles on left hand
- 1 les than a centimeter from closing it on right hand, about 1/2 in from closing on left hand

Questions
- thoughts on squat depth...do we repeat 285x5x4 next week? or keep pushing it up?
- I do think the reappearance of the gut....is not helping here. With the exception of Set 4, I thought I was hitting depth

Squats Set 1 (set 3 was very similar)


Squat Set 2 (all good depth)


Squat Set 4 (ran out of energy)

[Randy Scheingold]

Adding 2 more videos from tonight's session...since these will hopefully redeem my high squat reps...!

Press Set 3


Halting DL

[Randy Scheingold]

3/16 – Week 92 - D3 (week 27 with Karl)

Press 149x5x5
CGBP 210x6x3 (PR!)
Chins 15lbx4x3 (supposed to be 5x3)

Press
- Where I focused on bar path (having the bar close to me) reps were easier. Where I didn't do that enough, more layback & harder reps.
- These were getting close to a 5x5 limit set, but I did get them all

CGBP
- No lift off
- Hard & tiring, but got all reps...your call when we add weight based on bar speed

Chins
- Only 4 reps per set & 4th reps were probably iffy ROM

CoCs
- From 2 days ago
- Trainer 10 reps each hand
- 0.5 4 triples on right hand (didn't fully close later reps). 2 triples in left hand (ditto on not closing all reps)
- Getting even closer to closing the #1 on right hand
- Trainer 3 to 5 rep cool down each hand

Recovery Notes
- Definitely starting to feel beat up again
- Legs & back were sore for 3 days after VD squats. Usually better by 2nd night, not this time.
- Legs fine now, but back on fire from presses & CGBP
- Triceps and shoulders achy as well
- Elbows actually OK
- VERY tired the past few days
- I don't think we change anything yet, as I am not missing reps.

Questions
- I wonder if Rack Pulls are adding more stress than haltings and my recovery is impacted by that? let's see how DL goes this weekend. But if problems, maybe we start doing a 15 day DL cycle? Day 1 - Rack Pulls, Day 5 - Halting DL, Day 10 - DL, Day 15 - rack pulls, Day 20 - Halting, Day 25 - DL.....That is still 10lb progress a month. thoughts?
- I wonder if my DOMs were because we are going 5 days between Squat ID and Squat VD with nothing in between? do we need to add in some light squats to prevent the DOMS?

[Randy Scheingold]

3/19 – Week 93 - D1 (week 28 with Karl)

Squat 315x1x6 (extra rep for depth)
DL 355x3 (3 Rep PR!)

Squat
- 345x5sec walkout....i like a bigger offset
- Might have been able to grind out doubles, but I wanted to focus on form more, so kept it to singles
- First 4 solid...3 min rest each
- Last 2 very slightly high - 1 min rest....didn't like depth so waited 60 seconds and did it again...with same depth
- Really focused on chest up/shoulders back & together....Squats felt much more secure than usual


DL
- First time DLing in flats
- Form looks different, need critique of it
- These were EASY though...I debated going for 5 but for some reasons, didn't

CoCs
- later today

Recovery Notes
- Waited an extra day for Squat ID...due to family commitments
- Feel pretty recovered today

Questions
- should I have gone for 5Reps on DL, or just left it at the prescribed amount?
- How does DL form look, given the flats?
- How does Squat look given the chest up queue?

Squat - 4th single


Squat - Last single (1 of 2 high reps...other was just like this)


DL

[Randy Scheingold]

3/19 – Week 93 - D2 (week 28 with Karl)

Press 162.5x5 (5 Rep PR!)
Bench 195x5x3
Chins 15lbx5x3 (Got em...PR)

Press
- Lot of layback, but I wasn't going to quit on these
- Not much else to say

Bench
- Harder than they should have been, likely due to ID Press & Chins
- Working on improving bar speed on eccentric on first rep of each set....still needs more focus
- No lift off

Chins
- good ROM overall, I posted my WORST set below for you to weigh in

Note:
- Going for a Mon, Wed, Fri workout this week due to having to work this weekend

Question
- What should I aim for, in chins next time? 17.5 lb?



Set 2


Set 3