RandallEW Finally Logs a Log RandallEW Finally Logs a Log - Page 41

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Thread: RandallEW Finally Logs a Log

  1. #401
    Join Date
    Feb 2012
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Fri. 9/23/2016

    Light/Speed Squat: 335 x 3 x 5
    Deadlift: 315 x 5 x 3
    RDL: Skipped
    Shrugs: 135 x 15, 185 x 15 x 2 (1st time for these)

    Another day of finding starting weights. I skipped RDL as a precaution - not used to this much volume. So, I did about 2/3s of my lifts for the week, being conservative - ready for 3s week next week.

  2. #402
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    Default Mon. 9/26/16 - 3's Week

    Heavy Press: 165 x 3 x 3
    Close Grip Bench Press: 177.5 x 8 x 3
    Lying Tricep Extensions: 77.5 x 10 x 3
    Seated Overhead Tricep Extensions: 37.5 x 12 x 3

    I did "all the things" today - felt good. Only issue was awkwardness in trying overhead dumbbell tricep extensions, so I switched to an EZ Curl bar instead, which seemed much better.

  3. #403
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    Default Tue. 9/27/16 - 3's Week

    Heavy Squat: 425 x 3 x 3
    Chins: 6, 5, 4 (took it easy here)
    Rows: 135 x 10 x 2, 135 x 8
    Curls: 60 x 10 x 3

  4. #404
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    Default Thu. 9/29/16 - 3's Week

    Light/Speed Press: 137.5 x 3 x 5
    Heavy Bench: 230 x 3 x 3
    Incline Bench Press: 137.5 x 10 x 3
    3" Decline Dumbbell Bench Press: 60 x 10, 60 x 8 x 2

  5. #405
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    Feb 2012
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    Default Fri. 9/30/16 - 3's Week

    Light/Speed Squat: 335 x 3 x 5
    Heavy Deadlift: 365 x 3 x 3
    Romanian Deadlift: 315 x 8 x 2
    Shrugs: 185 x 15 x 3

    3's week in the books - 1's week coming up.

  6. #406
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    Feb 2012
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    473

    Default Mon. 10/3/16 - 1's Week

    Heavy Press: 180 x 1 x 3 (possible PR)
    Close Grip Bench Press: 180 x 8 x 3
    Lying Tricep Extensions: 82.5 x 8 x 3
    Seated Overhead Tricep Extensions: 41 x 10 x 2

    I'm really loving this program. Everything feels right.

  7. #407
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    Feb 2012
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    Central PA
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    Default Tue. 10/4/16 - 1's Week

    Heavy Squat: 465 x 1 x 3 (PR)
    Pull-Ups: Skip
    Rows: Skip
    Curls: Skip

    I called it early and headed to Five Guys to celebrate my PR, among other things. About a month ago, I squatted 450 x 3, but I was about 5 lbs. heavier then. These reps were slow but controlled - gave me some confidence in lifting close to 1RM.

  8. #408
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    Jun 2012
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    1,572

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    Nice squats!

  9. #409
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    Feb 2012
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    Thanks much. I wish my other lifts were doing as well, but look at what I do - even when I bail on a workout, I tend to get my squats in. I'm not sure why, but I'm much more motivated to take them as far as I can.

  10. #410
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    Feb 2012
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    Default Thu. 10/6/16 - 1's Week

    starting strength coach development program
    Light/Speed Press: 135 x 3 x 5
    Heavy Bench: 250 x 0, 235 x 1 (250 x 1 x 3 should have been easy)
    Incline Bench: 135 x 10 x 3
    3" Decline Dumbbell Bench: Skip

    Felt really beat up today in the arms once I got to the heavy bench. I think 2 weeks of eating so light finally caught up with me, but I cut weight well during that time without much sacrifice, so it was worth it. Next week, I'm back to 5's, and I'm thinking of bumping calories by 500/day or so to handle it.

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