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Justin Randal
05-21-2012, 08:56 PM
Fellow Meat-heads,

Firstly I'd like to thank Chris Mason and AtLarge Nutrition for choosing to sponsor me. I'm honored to join the team!! :hump::bow:

My name is Justin Randal and i've been a Powerlifter since march 2009. I have competed in multiply and raw competitions. I totaled 2200 @ 242 (MP) in march of 2011 where I tore my pec. Since then I have totaled 1910, and 1918 (@ 275) in raw comps over the last few months. My current goal is to break the 2000 barrier raw @ The WCO on the Oregon coast in december. I plan to get in at least 2 meets prior to this one.

I am currently recovering from an abdominal surgey and my first day back in the gym was today. I kept it nice and easy with 20 min on the treadmill, a few sets of DB overhead tricep extensions and walking reverse flies with the sled for 3 sets of 100 feet. Man I am out of shape. I almost threw up after the sled work!! I guess 2 weeks on a couch will do that to you.

Well, I'm excited to be back in the gym and look forward to getting to know the WBB peeps. Talk to you soon.


Success,
J

Justin Randal
05-25-2012, 05:00 PM
Well after Mondays sled drags I was pretty sore for a couple days. I decided to hold off, give recovery another week and start back at it this Monday. So in the interim, here is vid of my last 2 meets. Hopefully I'll be back at it soon.

1910 raw
http://www.youtube.com/watch?v=5JACIPepEBE&feature=youtube_gdata_player

1918 raw
http://www.youtube.com/watch?v=jwsXAY6PL3c&feature=youtube_gdata_player

Success
J

J L S
05-26-2012, 07:24 AM
some pretty serious lifting there, cool vids too.. 500 bench was very nice!

be real interested to see how this develops! deadlift looks incredibly similar to mine in style too so i take some heart in the fact you have pulled over 700 haha!

GazzyG
05-26-2012, 07:33 AM
Welcome, Justin - just watched your lifts on youtube, you're a beast.

Justin Randal
05-26-2012, 06:50 PM
Thanks fellas. I'm excited to get back at it in the coming weeks. Just need to remember to train smart and pace myself.

J L S
05-27-2012, 10:19 AM
justin, how have you trained your lifts in the past!? what sort of training system do you use for the big 3!? or what exercises etc do you like to do a lot of to get as strong as you have so far!?

Justin Randal
05-27-2012, 07:14 PM
I typically run Westside/conjugate and occasionally run a 5/3/1 cycle. As far as specific exercises go I try too stick with the the usual suspects in each lift but tend to find ways of making the exercises harder (Increasing ROM, pausing each rep, adding bands etc..). As far as programming lifts I tend to spend a lot of time watching training film to pinpoint weaknesses and go after them. When addressing weakness I typically try to think of the thing I like doing least in the realm of the considered weakness and do that. As a general rule, I have found that the things I like doing least tend to benefit me the most. If you have more specific training questions feel free to ask.

Success
J

Justin Randal
05-28-2012, 08:45 PM
Got in a light arm ( bi/tri) workout tonight. Abdomen still feels a bit tender so I will likely wait another week or 2 to start any of the big 3. For now I am going to stick with isolation movements that do not require much abdominal core stabilization. Here's how todays training went.

Cable triceps push downs
5x12-15

Cable curls
5x12-15

OH cable triceps extensions
3x15-20
1x25

1 handed cable curls.
4x10-12

Short and sweet. Though I have to say it felt great to get a real(ish) workout in. I just finished up about an hour ago and I feel amazing. I had forgotten how good training.g made me feel. I'm looking forward to doing some leg work tomorrow.

Success,
J

J L S
05-30-2012, 02:29 PM
thanks for that insight into your crazy strong world justin! I like your view point on doing the thing you like the least!

i wish you a speedy recovery and hope to see some big weights lifted soon!

Justin Randal
06-03-2012, 04:25 PM
thanks for that insight into your crazy strong world justin! I like your view point on doing the thing you like the least!

i wish you a speedy recovery and hope to see some big weights lifted soon!
Thanks homie. Just remember to do the thing you suck at to get stronger. It's the whole weakest link concept.


Well it looks like recovery is going to be a bit more lengthy than I originally anticipated. I woke up Tue with a bit of a fever and sharp stabbing pain in my bladder. The doc sent me in for a cat scan and found the the stitches on my bladder are intact but that it was severely inflamed and likely infected. I haven't been able to train or work for yet another week and I'm going crazy. Going to stick to treadmill cardio only til this Saturday when I finish up the antibiotics as the particular brand I am taking can cause tendon ruptures. Definitely feeling a bit caged at the moment. I need to put this shit behind me and move forward!

Success,
J

Justin Randal
06-07-2012, 10:36 AM
Got in and did some mobility and blood flow work last night. Starting to feel normal again though it was strange being winded from such little output. Starting with light movements Saturday morning. I'm itching to get back to pushing myself but I just gotta take my time and listen to my body at this point. Gay but necessary.

Success,
J

GazzyG
06-07-2012, 10:56 AM
Really hope you recover fast, Justin. I understand how frustrating it is to not get any training in due to injury.

Justin Randal
06-10-2012, 01:50 PM
First official training day was yesterday. I decided to get in some speedy box squats. Everything felt shaky and a bit unstable but that is to be expected after a 5 weak break from training. Here's how it went.

Ssb speed squat to 14" box against blues.
Bar x8
Added blue bands
Bar x8
150x2x6
240x10x2

GHR's
4x12

Reverse hyper
3x12

Kept it short as my legs felt like jello and my conditioning definitely leaves something to be desired. Going to add more work over the coming weeks. Good to be back!

Success
J


http://www.youtube.com/watch?v=FKviCsjxbDQ&feature=youtube_gdata_player

GazzyG
06-10-2012, 01:59 PM
Good work getting back at it, Justin.

Justin Randal
06-12-2012, 09:49 AM
Well, I'm starting to feel normal again. So as I ease back into training, the short term plan is to get a bit more rep work to get the muscle working again. Once I feel that I'm back on track I plan to work on learning to strain again. You see I'm typically a very fast lifter but if the weight slows very much I tend to miss. The plan is to slow movements down a bit thus adding more time under tension. And that's really all I can think to do. If anyone has any other thoughts or ideas, I'm always open to suggestions.

Got in a solid session last night. I decided that I need to work a bit on conditioning, so a ran a 4 round circuit after the main exercise. It's good to be back but boy did I loathe this session. Here's how it went.

Floor press
Bar x some
135 x 2 x 10
225 x 8
275 x 5
315 x 5
365 x 3 x 5
Wanted to go up but chose to wait.

The next portion was done for 4 rounds with as little rest as possible with the last round of exercises all done to failure.
Banded pec flies (blue band) x 12
Banded triceps push downs (medium band) x 12
Face pulls x 12

Great workout but I don't plan to repeat it anytime soon. I'm pretty sore today. Glad to put that one behind me. Time to get hooooooge!!!

Success
J

Justin Randal
06-14-2012, 12:29 PM
6/13 Squats

I spent 15 or so minutes stretching/working on mobility before this session.

Bar x 10
135 x 10
225 x 10
315 x 10
405 x 10
405 x 15
I plan to start reducing volume and increase load next week.

Leg press
3 x 12

Single leg hammy curls
4 x 15 (per side)

Sore as fu$k today!
Out.

Justin Randal
06-16-2012, 07:13 PM
OHP
Bar x 2 x 10
135 x 2 x 5
185 x 5
225 x 5
275 x 2
275 x 3

Banded crunches.
4 x 16-20

Banded oblique crunches.
2 x 16-20 per side.

Front delta raises
3 x 12

Over head work was a challenge today as my core stability has suffered over the last 6 weeks. I was very unstable and walking all over the place with the heavier sets. Due to this I decided it was time go ahead start ab work again. Was planning to wait til next week but what's a few days? Didn't feel to bad. I'll be hammering them quite frequently for a while. Picking up speed..

Success,
J

Justin Randal
06-18-2012, 09:31 PM
Did some recovery work and gpp yesterday.
20 min of stretching with bands
Foam roll IT bands and low back.
20 min of prowler push's
20 min on treadmill
Reverse hyper to stretch/traction lumbar 3x12-15

Air is getting a bit better..

Justin Randal
06-20-2012, 10:50 PM
Bench night.

Bar x many
Added doubled mini's
Bar x 10
Added 100 chain
Bar x 10
Added another 100# chain
Bar x 6
All following sets were done against doubled mini's and 200# chain
135 x 5
185 x 2
225 x 2
275 x 2
Back down set
225 x 6

Rolling triceps extensions
3 x 12

Banded chest flies
3 x 12-15

Suspended single arm triceps extensions (mini band)
2 x 40-50 per side

DB flies
3 x 12

Solid session. Glad to finally get a good bit of volume without feeling like ass. Felt much stronger than I thought I would at this point. I plan to pull for the first time since surgery Friday or Saturday. This will be the hardest on my abdomen so ill likely keep it relatively light.

Raw Power
06-21-2012, 03:25 AM
Good to see ya back Brother!!!!

James

-

Justin Randal
06-22-2012, 11:38 PM
Had a good dead session tonight. Abdomen feels like ass pulling but it was tolerable.

135 x 10
Added quaded mini's
135 x 3
225 x 3
Tried to add a belt at this point but it hurt like an SOB to flex against it so I just went without..
315 x 3
405 x 2
495 x 1 (Rushed this a bit at the bottom)

Lat Pull downs
4 x 10-15

Banded crunches
4 x 15-20

Seated rows
4 x 10-15


http://www.youtube.com/watch?v=peBx65RAw7U&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp
Out!!

Justin Randal
06-25-2012, 09:19 AM
DE Bench

Bar x many
Added mini bands
Bar x 10
135 x 10
225 x 8 x 3

DB press
85 x 8
125 x 8
150 x 2 x 8

Front delt raises
4 x 10-12

Out!

J L S
06-25-2012, 10:30 AM
awesome to see you back justin

Justin Randal
06-26-2012, 10:31 PM
Thanks JLS its great to be back!


Squats

Roll and stretch x 10 min

Bar x 10
135 x 10
225 x 5
315 x 5
Added belt
405 x 5
495 x 5
585 x 2 felt strong and smooth.

Leg extensions
4 x 12

Hammy curls
4 x 12-15

Great squat night. Left a bit in the tank for next round. Strength is on the rise!!

Justin Randal
06-29-2012, 12:13 AM
Bench night

Light lat pulls and banded stretches to warm up.

Bar x many
135 x 10
225 x 10
315 x 5
365 x 5
405 x 5
I had initially planned to stop here as this was my first time over 400 in 2 months but the last set felt really easy so I decided I would take a single.
455 x 1 felt fairly easy but I decided I shouldn't stray to far from my plan.

Triceps pushdowns 4 x 15

DB front felt raises
Worked up to 55 x 12 per side

Cable chest flies
4 x 12


http://www.youtube.com/watch?v=d0R5I1XY35g&feature=youtube_gdata_player

Justin Randal
07-01-2012, 10:39 PM
Got in a pulling session @ EPC yesterday and it was a bit rough. Here's how it went.

Push sled to warm up.

Straight leg (warm up)
135 x 2 x 10

4" block pulls
225 x 5
315 x 5
405 x 2
495 x 2
585 x 2
635 x 1
695 x 1 (should have stopped here)
745 x miss

Pull ups
4 x 10-12

Abs
3 sets

Yesrerday I was reminded that I need to slow down a bit. I want my strength level back where it was and it's too easy for me to train as if it is. I missed a pull yesterday and as a rule, I almost never take a weight that I might miss in training. I have found that this can stall progress in a couple different ways and try to save 100% max effort (in the big 3) for the platform. Lesson (re)learned..

Success,
J

tylerrc55
07-03-2012, 10:46 PM
Hey Justin, is there anything you would change to conjugate method style training for a less advanced raw lifter? Also, what exercises do you think would be best for ME bench for someone at that same level?

Justin Randal
07-04-2012, 01:13 PM
Hey Justin, is there anything you would change to conjugate method style training for a less advanced raw lifter? Also, what exercises do you think would be best for ME bench for someone at that same level?

I would just lower the ME percentages and add volume. It is important to practice form and teach our muscles motor recruitment patterns before straining under maximal loads. Adding more volume will give you more time under tension and put you in a better position before adding weight on ME days.

tylerrc55
07-04-2012, 03:02 PM
I would just lower the ME percentages and add volume. It is important to practice form and teach our muscles motor recruitment patterns before straining under maximal loads. Adding more volume will give you more time under tension and put you in a better position before adding weight on ME days.

Ah I see. That's what i was thinking of doing, keeping it similar to DeFrancos WS4SB program and only work up to max triples and 5's...then keep all accessorry stuff 8-12 etc. What core movements would you focus on as far as pressing goes?

Justin Randal
07-04-2012, 03:58 PM
For pressing I like dumbell press (incline or flat), incline bench, sohp and tons of delt and triceps work.

Justin Randal
07-05-2012, 11:19 AM
Tuesday SOHP

Spent 10 min stretching shoulders, tri's, lats, and delta with bands.

SOHP
Bar x 2 x 10
135 x 5
185 x 5
225 x 2 x 5
275 x 6
Stability felt like ass but it's getting better.

GHD sit ups.
4 x 10-15

Front db delt raises
4 x 12

Suspended band
3 x 15-20

Triceps extensions
4 x 15


http://www.youtube.com/watch?v=rX0sF2AulSw&feature=youtube_gdata_player

J L S
07-05-2012, 02:15 PM
nice work justin, still a pretty sweet starting point even now with your strength levels not at their best!

Justin Randal
07-08-2012, 12:11 AM
Thursday night back work.

Seated rows
4 x 15-20

Lat pulldowns
4 x 15-20

Bent DB rows
4 x 15-20

Hammer lat pulldowns
4 x 15-20

Cable upright rows
4 x 15-20

DB curls
3 x 15

Finished up with 80 min of tanning (to stay anabolic). PUFFY!!



Saturday squats and pulls

Stretch for 15 min

Barbell squats
Bar x many
145 x 10
235 x 10
325 x 10
415 x 5
505 x 2 x 6

Banded Demil Deadlifts
3 x 15
I've gotten a lot of questions about these in the past so here is a vid to show how I like to do them..

http://www.youtube.com/watch?v=AtmWMX5_OMA&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp
Suspended band crunches
4 x 20

GHR
3 x 12

Great session!!

Justin Randal
07-10-2012, 10:11 PM
Incline Press
Bar x 20
135 x 15
225 x 10
315 x 3
365 x 2
405 x 4 (Couple reps off a pr but I'll take it!!)

Rolling trice presses
3 x 12

Tricep extensions
4 x 15

DB tricpe extensions (behind the head)
3 x 12-15
1 x dropset from hell!!

Didn't have a ton of time so I had to run through the accessory work which left my triceps PUFFY!!


http://www.youtube.com/watch?v=Djy_SAfDZRM&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Brian Hopper
07-11-2012, 06:42 AM
Some strong inclines!

Justin Randal
07-11-2012, 02:13 PM
Thanks Brian. All this tanning is really paying off!!!

Justin Randal
07-13-2012, 10:04 PM
Had a good pulling session last night... Would have been better if my training partner didn't tear his distal bicep tendon.. Here's how it went..

Safety box squats (to warm up the glutes and hammies)
Bar x 10
150 x 5
240 x 5
330 x 2 x 3

Deficit Deads (2.5" deficit)

135 x 5
225 x 5
315 x 5
405 x 5
495 x 3
585 x 5


http://www.youtube.com/watch?v=pelfEu5U6WA&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Single leg hamstring curls
4 x 12-15

Had more work to do but had to leave and get Ricky to the hospital after he iced for a bit..

tylerrc55
07-13-2012, 11:59 PM
Had a good pulling session last night... Would have been better if my training partner didn't tear his distal bicep tendon.. Here's how it went..

Safety box squats (to warm up the glutes and hammies)
Bar x 10
150 x 5
240 x 5
330 x 2 x 3

Deficit Deads (2.5" deficit)

135 x 5
225 x 5
315 x 5
405 x 5
495 x 3
585 x 5


http://www.youtube.com/watch?v=pelfEu5U6WA&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Single leg hamstring curls
4 x 12-15

Had more work to do but had to leave and get Ricky to the hospital after he iced for a bit..

Nice work man! How do you like squatting and pulling on the same day? is that something you normally do or just from time to time?

Brian Hopper
07-14-2012, 01:39 AM
Nice pulling! Sorry to hear about your partner, I hope everything is ok!

Justin Randal
07-18-2012, 10:44 PM
Nice work man! How do you like squatting and pulling on the same day? is that something you normally do or just from time to time?
I like to take in a few sets of squats to get the hips and hammies firing before pulling.


Nice pulling! Sorry to hear about your partner, I hope everything is ok!
Thanks Brian!!




A little behind here..

Monday-Bench

Close Grip Bench against doubled light bands (200-220ish tension)
Bar x 10
135 x 5
added 3 board
225 x 3
275 x 3
315 x 2 x 3
365 x 2

Close grip dropsets with no bands full range
405 x 8
225 x 20

Tricep push downs
4 x 12-15

Face pulls
3 x 12-15

out!!

Wed-Speed pulls/Back work

Sumo speed pulls
135 x 10
added doubled monster mini's
135 x 5
225 x 8 x 2

Lat pulldowns
4 x 12-15

Rows with light bands
4 x 12-15

DB rows up to 150's x 10

I was seriously sweatting like a fat kid tonight!!

larsen540
07-20-2012, 09:49 AM
Nice job dog. Looks like your killing it man.

Justin Randal
07-21-2012, 02:58 PM
Nice job dog. Looks like your killing it man.

Thanks Adrian! I'm more focused than ever!!

Squats
Bar x 2 x 10
135 x 10
225 x 10
315 x 5
405 x 3
495 x 3
545 x 1
600 x 3 (3rd rep was ugly)

Leg Press
5 x 10-12

Single leg hammy curls
3 x 12 per side


http://www.youtube.com/watch?v=O22u_NT6J7c&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Brian Hopper
07-21-2012, 03:05 PM
Strong squats!

Justin Randal
07-22-2012, 06:42 AM
Strong squats!

Thanks Brian. Still a long way to go though!!

Justin Randal
07-31-2012, 02:08 PM
Well I'm a little behind here. Not that I've been doing a ton anyway. I was doing some OHP work last week and tore something in my abdomen. Pretty sure it is just scar tissue but am keeping it light in regards to anything that is done standing.

Went to the USA'S this weekend in Vegas and have decided to rock a banana hammock on stage next year! Not sure when, I just know its happening!!

Got in an incline press work out at UNLV yesterday, here's how it went..

Incline bench
Bar x 20
135 x 15
185 x 10
225 x 10
265 x 10
315 x 14

DB front delt raises
4 x 12-15

Rear delt flies
4 x 12-15

Short and sweet

courtneygould
07-31-2012, 02:22 PM
Went to the USA'S this weekend in Vegas and have decided to rock a banana hammock on stage next year! Not sure when, I just know its happening!!


Can you and Adrian wear a banana hammock for the sling shot challenge?! PLEASE!!!!!!

larsen540
08-03-2012, 09:12 AM
Challenge is right around the corner bro

Justin Randal
08-22-2012, 09:03 AM
Can you and Adrian wear a banana hammock for the sling shot challenge?! PLEASE!!!!!!
Who said I would be wearing anything al all??


Challenge is right around the corner bro
Way to beat my ass bro. Vid is up tomorrow..



Well I'm obviously a bit behind. I've been crazy busy @ work (60+hrs) but will likely be moving on as I can't maintain that pace and be successful in training.

Squats

Stretch x 10min

Squats
Bar x 10
155 x 10
265 x 10
375 x 10
500 x 7
I got out of position on a few reps during this set and wanted another go..
500 x 11!! PR

Gluten ham raises
3 x 12

Weighted crunches
4 x 15-20

Reverse hyper
3 x 12

Low back was crazy pumped after the squats. This made the rest of training suck ass!!

Brian Hopper
08-22-2012, 05:53 PM
Strong rep PR on the squats!

Justin Randal
08-22-2012, 11:17 PM
Strong rep PR on the squats!

Thanks Brian. I was pretty excited. Going to have to do it again soon though. Phone crapped out and I only got 3 reps on video. If there's no video, it never happened.. lol

Bruiser
08-26-2012, 08:26 AM
Damn nice squatting!

pbclax1
09-11-2012, 11:10 PM
What's a typical training week look like for you Justin? Did you find those dimel deads to carry over well for lockout strength?

I enjoy following your training and the videos!

Justin Randal
09-13-2012, 09:35 AM
Saturday 8/25

Pulling at EPC in Portland with Chris Duffin

Stretch for 10 min

Pulls
245 x 5
335 x 5
425 x 3
515 x 2
625 x 1
715 x 1 PR
625 x 4

GHR's
3 x 12

Pull downs
3 x 12
OUT




Sunday 8/26 Incline max @ EPC

Watch Adrian waddle around the gym x 10 min (Funny shit!).

Incline Press
135 x 5
225 x 5
315 x 2
365 x 2
405 x 1
455 x 1 PR
475 x miss
Adrian took me out!!

Tricep extensions
4 x 12-15

Face pulls
3 x 12
OUT!!




Tuesday 8/28 Speed squats

Stretch x 10 min

Speed squats against Blue Bands
225 x 2 x 2
335 x 10 x 2

Box Jumps
Worked up to a 51 box

GHRs
3 x 12

Reverse Hyper
3 x 12
OUT!




Speed bench 8/30

Stretch/rehab work for shoulder x half hour

Bench against 180# chain
135 x 2 x 2
245 x 8 x 3

Tricep pushdowns
3 x 15

Lat pulldowns
4 x 12-15

Seated rows
4 x 12

Upright rows
3 x 12

OUT!





Squats Saturday 9/1

Roll/Stretch X 20min

Squats
150 x 10
240 x 10
330 x 5
420 x 3
510 x 1
ADDED WRAPS
600 x 1
650 x 2 @ND rep was deep and very unstable.. LOL

Banded hamstring curls
3 x 15

Lunges with 185
3 x 10 per side
OUT!!




Sunday 9/2

Reverse band bench

Stretch x 10 min

Bench with reverse light bands
225 x 10
315 x 5
405 x 5
455 x 3
495 x 3
545 x 3

Banded tricep pushdowns with mini band
3 x 50ish reps done as fast as possible
Ran out of time.. OUT!!




WED 9/5 Rehab/Prehab day

I was pretty beat up so I decided to take a light/Deload week.

Treadmill at an incline @ 3.2 mph for 35 min (Sweaty)

Stretch for 1.5 hours (With 10 min shake break)




Sunday 9/ 9 Deads

Stretch x 10 min

Deadlifts
135 x 10
225 x 5
315 x 5
405 x 3
495 x 1
585 x 1
655 x 1
735 x 1PR!!!!!!!!!!!!!!!!!!!!
This was huge for me and I was freaking out!!

Lat pulldowns
4 x 15
OUT!



OHP 9/12

SOHP
135 x 10
185 x 5
225 x 5
275 x 8 PR!!

Front delt raises
3 x 15

Tricep extensions
4 x 12
OUT!!

Brian Hopper
09-13-2012, 09:42 AM
Strong ass pull bro. I saw the video the other day, very impressive!

Justin Randal
09-17-2012, 04:33 PM
Strong ass pull bro. I saw the video the other day, very impressive!
Thanks Brian!



Back day


Lat pulldowns
4 x 12-15

Seated rows
4 x 12-15

Reverse flies
4 x 15

DB rows
Up to 125 x 20 per side

Assisted pullups
3 x 12

Pullovers
3 x 12

Out!

Justin Randal
09-21-2012, 04:45 PM
Wed Bench

Flat bench against monster minis
Bar x 10
Add monster minis
Bar x 10
135 x 5
185 x 5
Add 3 board
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3

Speed press
185 + monster minis
5 x 5

Heavy triceps pushdowns
3 x 12
1 x drop set

Out!

Justin Randal
09-25-2012, 01:12 PM
Thursday rehab day
Full body stretch x 1 hr
Treadmill x 25 min
Out

Friday Squats

Stretch x 5 min

Squats
Bar x 10
145 x 10
235 x 10
325 x 5
415 x 5
505 x 2
Added wraps
600 x 1
700 x 1

Hammy curls
3 x 15

Ran out of time.
Out!

Brian Hopper
09-25-2012, 03:46 PM
Strong squats!!!

Justin Randal
09-29-2012, 08:19 AM
TUESDAY FLOOR PRESS

Stretch/warm up x 10 min

Floor Press
Bar x 10
135 x 10
225 x 5
315 x 3
365 x 3
405 x 3
455 x 2

Dips
1 x 15
Added mini band around traps
1 x 15
Added medium band
2 x 10-15

Rolling tricep extensions
4 x12

Banded flies (blue bands)
3 x 12

Out!

Brian Hopper
09-29-2012, 09:11 AM
Good job on the floor presses!!!

Justin Randal
10-15-2012, 11:27 PM
About 2 weeks ago I decided that I would compete at an event (IronWars) that I've been putting together for the last 4-5 months. I knew it could turn out to be a pain in the ass but also knew I needed to knock the rust off. Fortunately I have recently taken on a partner to help run our meets and was confident he could handle it.

I didn't take squat or dead openers as it was a bit too close when I decided to compete and I already had a pretty good idea where I was at. I took my bench opener (500) 8 days out and missed it. I hadn't missed that in more than a year so it was a bit unnerving. By the next day I had the flu (which explained the missed opener) and it held on til last Wednesday. At this point I had no delusions about setting PR's but still needed to knock the rust off and honestly had never competed in my own gym as I had been the coordinator for most of the meets we'd had.

I didn't cut for the meet and weighed in at 253 which was a few pounds light (usually around 255-256 in the morning) for me so I upped the sodium and pounded starchy foods and pasta most of the day. By next morning I stepped on the scale at 259!

Squat
After stretching, warming up to 625 and smoking it I decided to bump my opener to 705.

Attempts:
1st- 705 good
2nd- 733 got forward and missed.
3rd- 733 Good! Smoke show for an 11# PR! Definitely had another 30-40# left in the tank .

Bench
I originally decided to open with 450ish after missing 500 the week prior, but bumped it to 490 after feeling good in the warm-up.

Attempts
1st- 490 good- Felt a pop in my pec on the way down but was able to press it easily. It went up so fast it I almost threw it in the rack!
2nd- 512 Good, Easy PR!!
3rd- Scratch. I know I had at least 530 but decided to shut it down after my pec started to throb a bit. I'll save the big press for the WCO in December. My press has honestly never felt so strong and I'm not taking any chances!

Deadlift

At this point my subtotal was 1245 and my energy was fairly depleted as I don't think I had fully recovered from the plague I had earlier in the week. I needed 705 if I as going to break 1950 and warm ups felt a bit tough. So after some consideration I took my last warm-up @ 605 and bumped my opener to 705. I know this likely sounds a bit crazy but I figured I was so tired that I might only get one shot at anything over 675ish.

Attempts
1st- 705 Good! Easier than I thought it would be!
2nd- 733 miss at mid thigh, almost had it!
3rd-decided to call it a day


Well after having the flu and weighing in 15 pounds lighter than my last meet I still managed to PR finishing the day with 733, 512, 705 for 1951 on the day and a good deal left on the platform!

Next stop 2000+ in Dec!!!

Brian Hopper
10-16-2012, 05:07 PM
Awesome job on the meet Justin!!!

Bruiser
10-16-2012, 05:41 PM
Great job Justin! You'll crush 2000! I gotta get out there to train with you and the Westcoast crew...

Justin Randal
10-20-2012, 01:16 AM
Awesome job on the meet Justin!!!


Great job Justin! You'll crush 2000! I gotta get out there to train with you and the Westcoast crew...

Thanks guys!!


Tuesday- Rehab and light squats

Spent 45 min rolling and stretching

SSb Speed Squats

bar x 10
145 x 10
235 x 3 x 5
325 x 2 x 10


Kettle bell swings
3 x 12

Reverse hypers (To traction spine)
3 x 12-15


OUT!!

Justin Randal
10-23-2012, 11:47 AM
Stretch x 10 min..

Incline press
Bar x 20
135 x 15
225 x 10
315 x 10
365 x 5 x 5

Tricep push downs
3 x 15~

Banded flies
3 x 15~

Out

Justin Randal
10-29-2012, 11:09 AM
Monday 10/22

Squats
135 x 10
225 x 10
315 x 10
405 x 3 x 10

Leg press
4 x 12-15

Calf raises
3 x 12

Single leg hammy curls
3 x 15 per side

Single leg leg extensions.
3 x 12
Done!


Wed BACK

Pull downs
4 x 12

IiSeated rows
3 x 12

Reverse flies
3 x 12

Hammer pulldowns
3 x 8

Lat pull down drop set x 1

Shrugs
3 x 12

Out


Friday squats

Squat
145 x 10
235 x 10
315 x 10
405 x 5
505 x 3 x 5

Leg press
4 x 12-15

Ghr
3 x 12

Out!

Justin Randal
11-01-2012, 02:08 PM
Well, I had origionally considered going 242 for the WCO in Dec but dont think I'll hit the #'s I'm chasing this year if I go that route. As of 10/15 I weighed 258 and decided to get to 275 for the meet. I know how to increase the water mass and deciede to add most of it it in the next couple weeks (265+70ish) so I have a few weeks to get used to it and hopefully keep the extra weight from killing my pull then bloating the last bit the few days before the meet. I am sitting at 269 as of this morning and plan to level off here (Maybe go as high as low 70's). Boy do I feel bloated and my pulls felt like ass last night! Cant wait to press sunday and squat next wed!!!!


Sunday Bench work

Flat bench
Bar x 15
135 x 15
225 x 10
315 x 16 Wanted 20 but the jackass spotting started helping on the 17th rep after I asked him not to, so just racked it and decided to move on. Fucking Globo Gyms..

OH DB press
45 x 10
65 x 10
85 x 12
100 x 2 x 12

Front delt raises
25 x 12
40 x 12
45 x 12
55 x 12

Tricep Pushdowns
3 x 15
OUT!

Wed pulls

3" Deficit pulls
135 x 10
225 x 10
315 x 5
405 x 5
495 x 3 x 5 Really trying to pull myself down into position. Felt like ass with the added weight!

Light Good Mornings
225 x 3 x 12

Kill my abs!
Banded crunches
4 x 20

Side crunches
4 x 20 Per side

Weighted planks with 90# on back
2 sets x failure
OUT!

Brian Hopper
11-01-2012, 03:15 PM
Why put on the all the extra weight? Why not just add a few more pounds nice and slow?

Justin Randal
11-02-2012, 09:20 AM
Why put on the all the extra weight? Why not just add a few more pounds nice and slow?
Beacuse it will add quite a bit to my squat and press. Honestly, I want to get everything I can out of this one as I'm considering bodybuilding after this meet (maybe one more). But it is definately happening.

Brian Hopper
11-02-2012, 11:54 AM
That's what I thought, not sure why I asked, lol. I've been trying to put on some weight for the same reason but having a hard time.

Justin Randal
11-02-2012, 12:19 PM
I usually eat pretty clean and push 7-8 meals a day. Cutting to 4-5 much larger meals and adding a bit more junk food works really well for me as I usually avoid inflamation (Carrying extra water) aside from meet day. I typically just look at food and gain weight so lowering meal volume and raising meal size works really well for me as it slows the metabolism and makes it a bit easier to gain/hold weight.

It's pushing through the bigger meals that's hard at first..

Justin Randal
11-05-2012, 04:32 PM
Sunday Bench work
Kept this one short

Flat bench
135 x 10
225 x 10
315 x 5 All reps Paused
356 x 5 All reps Paused
405 x 3 x 5 All reps Paused

Banded tricep pushdowns
4 x 10-15

Banded flies
3 x 15

OUT!

Justin Randal
11-15-2012, 09:24 AM
ME Lower

SSB Good mornings
Bar x 10
155 x 10
245 x 5
335 x 5
425 x 3 x 5

Demil Deadlifts
2 x 25

GHR's
4 x 12

Reverse Hypers
3 x 12

OUT


Monday

Incline Bench
Bar x 10
135 x 10
225 x 5
315 x 5
365 x 9 Just missed 10th rep
315 x 12

Incline Dumbells
100 x 12
125 x 2 x 12

Heavy tricep extensions
3 x 8
dropset x many

http://www.youtube.com/watch?v=9BaxTjTnvR4&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp
OUT

Brian Hopper
11-15-2012, 11:53 AM
Some strong ass inclines! I'm guessing you get good carryover to your flat bench because I noticed you do them a lot.

Justin Randal
11-21-2012, 11:06 PM
Some strong ass inclines! I'm guessing you get good carryover to your flat bench because I noticed you do them a lot.
Thanks! I definitely get good carryover.


Friday deadlifts

4" deficit
135 x 10
225 x 5
315 x 5
405 x 3
495 x 3
600 x 5 (15# pr)

Glute ham raises
3 x 15

Weighted crunches
3 x 15-20

Reverse hypers
3 x 15



Sunday bench

SlingShot bench
Bar x 15
135 x 10
225 x 10
315 x 5
Added 3x slingshot
405 x 5
455 x 3
495 x 3
545 x 2

Tricep extensions
3 x 12

Face pulls
4 x 12


Tuesday squats (Last session before meet dec 1)

So I forgot to mention that my next meet is a USPA meet and I have to walk out my squats so I have been doing so since the meet last month.

Squats
Bar x 10
145 x 10
325 x 5
415 x 3
505 x 2
575 x 1
Added wraps for following sets
635 x 2
725 x 2 (almost) I fell back on this set and tweaked my knee. Walking out proved to be very unstable and I may be out for a full meet in dec. We'll just have to wait and see.

Shut it down for the night and cried myself to sleep..

larsen540
11-22-2012, 08:37 AM
Hey man I want you to kill it at the WCO got it

Justin Randal
12-03-2012, 04:04 PM
Hey man I want you to kill it at the WCO got it
Thanks Bro! We missed you this year!!


Catching up

Friday 11-23

GCB Good mornings
65 x 10
155 x 8
245 x 8
335 x 5
425 x 3
515 x 2

GHR
3 x 12

Reverse hypers
3 x 12

OUT!

Sunday 11-25

Bench opener
135 x 10
225 x 5
315 x 2
405 x 1
455 x 1
515 x 1 Smoke show!! (OPENER)
Added 2 board
545 x 0 Strained pec on descent

Tricep extensions
4 x 12

Called it a night

Justin Randal
12-07-2012, 01:41 PM
First of all I know I was slated to go full power but have been having quite a bit of trouble walking out weight due to an old knee injury and it turns out ill be having surgery to remove some calcium build up on the 17th. Because of this I had decided to go push/pull at the meet but strained my pec a week out. Kind of a bummer but I've really been itching to pull over 700/705 at a meet and this was my chance to do it. I decided to play it safe and lowered my planned opener to 661 due to the knee pain I've been experiencing. Everything felt good in the warm-up room so I decided to bump my opener back to 705. Here's how it went.

Opener 705-good lift.

Felt a bit of instability at the knees on the way up and almost dropped the bar but was able to recover and lock out easily. I've had this happen once before and it hasn't repeated in a long time so I assumed its mostly a fluke. Usually stalling at the knees ends a lift for me but after the last attempt locking so easily I was confident that 733 was the right move on my next attempt.

733-good lift 28# meet PR!! I wanted to take a crack at 749 but decided that is done what I came to do and it was time to shut it down. Really happy with how the day went!!



http://www.youtube.com/watch?v=oB4VXeMasPw&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1

Justin Randal
12-09-2012, 01:49 AM
10 min I'm treadmill

Belt-less Squats
Bar x 10
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
405 x 2 x 15
315 x 20

Straight leg deads
185 x 2 x 15

Hack squats
3 x 15
1 x 20

Single leg hamstring curls
4 x 20

Single leg Leg extensions
4 x 15


This was a great squat session! No pr's but a great deal of volume and I barely walked out of the gym. Best part was that I almost fell down the giant flight of steps on the way out of the gym as I could barely walk, got to the car and realized that I left my keys upstairs!!

Brian Hopper
12-09-2012, 03:24 PM
Damn, that's some sick volume!

Justin Randal
12-10-2012, 04:15 PM
Really going to push my legs before and after surgery. Comparitively my legs are quite small. It's time to make em grow!!

Brian Hopper
12-10-2012, 07:21 PM
What kind of surgery are you having?

Justin Randal
12-11-2012, 11:29 AM
Just having some calcium deposits removed and maybe a bit of cartilage. I should recover quickly..

Legs are still smoked from that session!!

Brian Hopper
12-11-2012, 11:41 AM
Oh ok, best of luck bro!

Justin Randal
12-12-2012, 09:15 PM
Oh ok, best of luck bro!
Thanks Brian!


SOHP
Bar x 10
135 x 5
225 x 5
275 x 3
315 x 3! PR even felt like I had another but decided to stick to plan.

Tricep pushdowns
4 x 12

Front delt raises
4 x 8

Flies with sled
3 x 20ish


http://www.youtube.com/watch?v=sfpWefEyuYg&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1

Brian Hopper
12-14-2012, 12:31 PM
Wow, very impressive OHP!!!

Justin Randal
12-25-2012, 07:04 PM
Wow, very impressive OHP!!!
Thanks Brian.



Well, I had the surgery about a week ago to remove some scar tissue and calcium build up in my knee. Needless to say I've yet to hit the gym in more than 7 days and I'm losing my mind!! I'm looking forward to squatting pain free in 2013 though. I'm also trying to decide whether to do another meet before cutting down for a BB competition. This will likely hinge on recovery time with my knee. As much as I want to dive right in, it's been way to long since my muscles gave out in a squat set before my joints did. Looking forward to these sets again and just need to be patient enough to let my knee heal to get there. I'll keep you posted.

Justin Randal
01-02-2013, 02:47 PM
Well the knee has been healing slowly but i've still managed a couple sessions

Friday 12/28

Speed bench

185 + doubled mini's
8 x 3
1 x 20


Tricep Pushdowns
3 x 15

OUT

Mon 12/31

Floor press

bar x 20
135 x 10
225 x 10
315 x 4 x 5
315 x 10

Banded tricep extensions
3 x 15
1 x 25~ (failure)

Nothing exciting just getting it in. Back work tonight..

Justin Randal
01-23-2013, 01:35 PM
Well it's been a few weeks since i've updated. Recovery is coming along slowly but surely. I had a bit of a spill on the shop floor at work and the knee has been pretty sore the last couple days. I've been doing restorative work 4-5 days a week like riding a stationary bike, stretching etc and it's just taking more time than I can stand anymore. I've spent more than 4 of the last 9 months recovering from surgeries and it's starting to take a toll. It feels like my lower body is starting to rust (Back pain stiffness etc.) due to inactivity, my drive has faded a bit in the wake and I am desperately trying to get it back. I understand that this shit (Recovery) takes time but so does building strength and I can't help but see this as time that I'll never get back! I don't mean to complain, I know that this will all be in the rearview soon enough and I should be thankful for what I have accomplished thus far, it's just where I'm at right now...

I have my 6 week follow up apt with the doc tomorrow and should be cleared to get back in with some light squat training. I'll let you know how it goes.

I am going to start a bench cycle to compete at the Bench for Bell comp that Adrian is putting on as I feel this should help me see the light at the end of this thing. Looking forward, I am excited to get back to training with intensity, and direction in the coming months.

Bruiser
01-23-2013, 01:40 PM
Best of luck in your recovery Justin. Sorry to hear that it's starting to get you down. Before you know it you'll be back stronger than ever and making all us mortals look like pansies! Lol. That's awesome that you're doing the Bench For Belle. It looks like a great time for a great cause. Wish I lived out there and could make it too.

Justin Randal
02-04-2013, 01:15 PM
Monday 1-28

Stretch glutes, hams, quads and hips x 20 min

Stationary bike x 20 min

Light squats
Bar x 2 x 10
135 x 2 x 10
225 x 3 x 10

Light pulls
135 x 10
225 x 2 x 10

Ham curls
3 x 12

Leg extensions with very little weight
3 x 12

Not much but at least this was something

Wed 1-30

Speed Bench
Bar x 10
added doubled monster mini's
bar x 10
added 100lb of chain
bar x 10
135 x 5
185 x 8 x 3

DB Press
up to 125 x 15

Rolling tricep press
up to 60 x 2 x 12

Tricep extensions
3 x 12

Saturday 2-2

Stretch/roll x 20 min

Squats
bar x 10
135 x 10
225 x 10
315 x 10 (Feeling a bit better)

Light single leg extensions (These are still pretty rough)
3 x many

Single Leg leg-press
3 x many

Bike x 10min

Starting to build a bit of steam..

Brian Hopper
02-04-2013, 01:53 PM
Squat seems to be coming along. How's your knee?

Justin Randal
02-04-2013, 05:09 PM
Squat seems to be coming along. How's your knee?

Slowly but surely. The harder I train the happier I am!!

Brian Hopper
02-05-2013, 05:43 AM
Slowly but surely. The harder I train the happier I am!!

That's how I was when I had my knee surgery, lol.

Justin Randal
02-06-2013, 12:12 PM
Monday 2-4

ME Bench
bar x 10
Added doubled monster mini's
bar x 10
135 x 10
225 x 5
315 x 5 x 5

Incline DB press
Up to 125's for 3 x 12

Front delt raises
4 x 12-15

Banded tricep extensions (medium Band)
3 x 12
1 x burnout

Done

Tuesday 2-5

Rehab Day

20 min on stationary bike

Rolled with lacross ball/stretched shoulders, pecs, lats and traps x 30 min

Foam rolled quads, glutes, hips and hammies

Done


Going to pull a bit and see how it feels before back work tonight. Starting to get back into a routine and it's amazing how much better I feel now that I've got a bit of momentum!! This is a much needed shift in gears for me. I was in a pretty bad place just a couple weeks ago.

I had planned on bodybuilding this year but can't seem to get away from the desire for strenghth over asthetics. I just can't make up my mind here. I definately think that BB would give my joints a bit of a break from all the heavy lifting and likely add some much needed mass in my legs. In the mean time I am sticking to the plan. I started the diet last week and eating clean is just a ton of work!! Though I definately attribute much of my shift in drive/mood to eating cleaner as well.

I've been working 60+ hours a week for the last few months designing stores for Starbucks and it's just gotten to be too much for me. I put in notice at work today as I took a position in Seattle where I should be working much less. This should give a bit more time to focus on my goals for the year, Pretty excited to see what this new chapter in life will bring!


Well that's all for now.

ljosaitis
02-06-2013, 01:37 PM
Good luck with the new job, trying to train hard and work overtime blows.

Tom Narvaez
02-06-2013, 10:49 PM
Subbed.

You looked good today, man. I'm sure you'll be back in PR land in no time.

Justin Randal
02-08-2013, 10:38 AM
Good luck with the new job, trying to train hard and work overtime blows.
Thanks Bro. Sounds like I may stay where I'm at though. Wil know for sure next week.


Subbed.

You looked good today, man. I'm sure you'll be back in PR land in no time.

Glad to have your fat face at the gym Izzy!!


Wed 2-6


Pulls
135 x 10
225 x 10
315 x 5
405 x 3
495 x 2
Decided to call it here.

I have a friend coming to train back saturday so I decided to do a little ohp and bench work instead.

OHP
bar x 10
95 x 10
155 x 5
205 x 5
265 x 2
375 x 0
I didn't realize that the plates I was using were 25kg and ended up attempting a 60# pr LOL!!

I'll get to actual programming soon I promise!!

Out

Brian Hopper
02-08-2013, 11:57 AM
Holy shit, that's a huge jump in weight! lol

Justin Randal
02-08-2013, 12:39 PM
Yeah I felt pretty stupid once I realized what was on the bar..

larsen540
02-11-2013, 09:15 AM
Hey man get that shit next time.

Justin Randal
02-12-2013, 12:50 PM
Saturday 2-9

Squats
bar x 2 x 10
145 x 10
235 x 10
325 x 2 x 5
415 x 2 x 5

Speed pulls
155 x 5ish
added doubled monster mini's
155 x 2
265 x 10 x 1
265 x 5

Hammy curls
3 x 12

GHR
3 x 12-15

Reverse hyper
3 x 10
OUT!

Sunday 2-10

Flat bench
bar x 20
added 100# chains
bar x 10
135 x 5
225 x 2
315 x 2
365 x 2
405 x 2

Weighted dips
3 x 10-15

Front delt raises
3 x 12

DB curls
4 x 12
1 x dropset

Banded tricep extensions
2 x faiure

larsen540
02-17-2013, 08:17 AM
I am coming after you

Justin Randal
02-20-2013, 09:26 PM
I am coming after you
Is that what I'm smelling?

Well the last week has been really good. The knee is feeling much better and I couldn't be happier with where I'm at!

Wed 3-13

Cambered bar good mornings
Bar x 10
155 x 10
245 x 5
335 x 3
425 x 3
335 x 10

Banded hammy curls
3 x 15

Weighted planks
3 x failure

Reverse hyper
3 x 10

Fri 3/15
Rehab day
Foam rolled
Rolled out on a lacrosse ball
Banded stretches
20 min walking at incline on treadmill

Sun 3/17

Slingshot bench
Bar x 10
135 x 10
225 x 10
Added Slingshot
315 x 2
405 x 1
455 x 1
495 x 2
545 x 1
570 x 1 PR!

Banded tricep extensions
3 x failure

Monday 3-18

Squats belt only
Bar x 10
145 x 10
235 x 5
345 x 5
435 x 2
525 x 3 felt really good!

Ghr
3 x 12

Went ahead and called it after the ghr's

Wed 3-20

SOHP holding bar overhead after each rep (trying to work stability)
Bar x 10
135 x 10 + 30 second hold after last rep
185 x 5 + 30 second hold after last rep
225 x 5 + 30 second hold after last rep
275 x 1 + 30 second hold after last rep
315 x 1 + 25ish second hold after last rep
These completely blew up my delts and I was shaking pretty good on the last set

Bent db rows
3 x working sets x 12-15 reps

Upright rows
3 x working sets x 12-15 reps

It's like I've awoken from a bad dream this week.. Progress!

http://www.youtube.com/watch?v=-zTNEVzwXqQ

Justin Randal
03-06-2013, 11:19 PM
Friday 3-22
Light squats and rehab
135 x 10
225 x 10
315 x 2 x 12

All following work was done left leg only
Leg Press
4 x 15

Leg curls
4 x 12

Leg extensions
3 x 12
1 x dropset PAIN

Calf raises
3 x 20

OUT

Sunday 3-24
Speed Bench
bar x 10
added doubled mini
bar x 10
added 90# chain
bar x 10
135 x 5
185 x 8 x 3

Rolling tricep presses
4 x 12

Face pulls
4 x 15

Behind the neck tricep extensions
4 x 12

Banded tricep extensions
2 x failure

OUT!

Wed 3-27
Speed squats
bar x 10
155 x 10
added choked blues
245 x 5
295 x 10 x 2

GHR's
4 x 12

Banded hammy curls
3 x 12

OUT

Friday 3-1
Rehab and lardio

Treadmill at an inclinde @3.3mph for 20 min
Roll and stretch x 45 min

OUT

Sunday 3-3
Bench
bar x 20
135 x 15
225 x 10
315 x 5
365 x 2
405 x 2 x 1
Added MadDog Sling shot
455 x 1
495 x 1
545 x 1
600 x 1 PR
Felt smooth. Def had another ~30, very happy with this

Dips
3 x 15

Tricep extensions
4 x 15

OUT

Monday 3-4
Leg rehab work

Squats
bar x 10
145 x 10
235 x 10
325 x 10
405 x 3 x 10

Leg press (Left leg only)
4 x 15

Calf raises
3 x 12

Leg extensions (left leg only)
3 x 15
1 x dropset to failure

Hammy curls
4 x 15

OUT

Wed 3-6
Back

Lat pulldowns
4 x ~12

Bent DB rows
3 x 12

Seated rows
4 x 12

DROPSET TO DEATH
Lat pull downs to failure then seated rows to failure with same weight decending set to total failure (About 5 minutes of hell)

Banded face pulls
3 x 12

OUT


http://www.youtube.com/watch?v=yhJgYe8NOoE

ljosaitis
03-07-2013, 12:35 PM
600 looked great.

Justin Randal
03-13-2013, 11:04 PM
600 looked great.
Thank you sir!

Fri 3-8

Squirts
Bar x many
145 x 2 x 10
235 x 5
325 x 3
415 x 3
Added belt
505 x 3
605 x 2 felt great!
465 x 8

Leg extensions
4 x 12
2 x 12 left side only

Single leg Hammy curls
3 x 15

Out

Sun 3-11
I'm excited to say that Brandon Lilly is going to be programming my bench for a while.

Bench
Bar x many
135 x 12
225 x 12
315 x 5
All following sets were brought down quickly paused an inch off my chest and then pressed
365 x 3
385 x 3
405 x 3
425 x 3
440 x 2

Banded Tricep e tensions
4 x 25

Light db chest flies
4 x 20

Db curls
3 x 15

Out

Wed 3-13

Block pulls from a 2" box
135x 10
225 x 5
315 x 5
405 x 3
505 x 3
565 x 3
655 x 2 got forward on second
705 x 1 felt very good

Decided to call it on the heavy pulls here though I wanted to take more..

Deficit pulls from 2.5"~
365 x 5 x 5

Lat pull downs
3 x 15

Ghr's
3 x 15

Out!!

Justin Randal
03-24-2013, 12:39 AM
Friday 3-16

Seated DB OHP
35 x 12
55 x 12
75 x 12
85 x 12
100 x 12
125 x 2 x 12

Db curls
4 x 12-15

Cable push downs
4 x 12-15

Flies
4 x 10

Banded tricep burnouts
2 x failure(50-60)

Face pulls
4 x 12

Out

Sun 3-17

Leg day at Flex fitness with my Homie Gabe Moen (330lb bb'r). This session killed me as we took almost no rest between sets and he killed my quads before we ever even started squatting.

Hammer Leg extensions
4 x 15

Hammy curls
4 x 15

Pin selector leg extensions
5 x 15

Front squats
145 x 12
235 x 12
285 x 2 x 12 (threw up)
235 x 12

Back squat
145 x 12
235 x 5
Decided to call it here with the squats as my left leg was completely gone and I was leaning on the right compensating. For this reason I beat up my left leg a bit more

Single leg press (left side only)
3 x 12
1 x failure

Out

monday 3-18

Bench
Bar x 20
135 x 10
225 x 10
315 x 5
All following sets were paused for a 2 count 1-2 inches off my chest
365 x 3
415 x 3
455 x 2
475 x 2

Lat pull downs
4 x 12

Seated rows
3 x 12
1 x failure

Out

Tue 3-19
Rehab

Stretching, foam rolling x 20 min

Tread mill x 20 min

Light kb swings
4 x ~25

Reverse hyper
3 x 12

Out

Took a couple days off..

Fri 3-22

Stretch/roll x 10 min

Treadmill x 10 min to get warm

Squats (Still sore from Sunday)
145 x 10
235 x 10
325 x 5
Threw on rehbands and a belt
415 x 5
505 x 5
600 x 3 (3rd rep was a Goodmorning PR!)
Threw on wraps
650 x 1
Pretty sharp pain in my right calf that has me limiting around a bit (it's just a flesh wound!)

Pain was pretty bad so I decided to call it but not before hitting up the reverse hyper.

Reverse hyper (traction)
2 x 12

Out!!

Justin Randal
07-02-2013, 03:40 PM
Well it's been far too long since I posted in here so I'll try to catch you up as best I can. Since I tore my Bicep I have been in a pretty bad place. This was my third surgery in 10 months and it really got to me. The surgery was extremely painful and long story short I ended up addicted to the meds (Between the 3 surgeries I never spent much time off them). When I finally realized I was addicted I threw everything out and was sick for more than a week. I have spent the last 2 weeks regaining my health and have been aggressively pursuing rehab. Shit's still pretty painful but I'd rather feel it at this point. For the most part (Aside from the week+ I was sick) I have still worked my legs in some form or another at least once (if not twice) every week. Mostly BB type work to try to maintain some size/strength. Though Over the past 3 months I still managed to drop 30+ pounds and found myself in the mid 230's after being sick. Most of this is from not being able to work my upper body. I looked like a coat hanger in my 2x shirts a few weeks ago. I have since been able to start very ligh back work, Light pressing, and some tricep work. For now I will be taking my time and listening to my body for a change. Pain is NOT weakness leaving the body. That shit hurts! It's your body telling you something. So from now on I choose to listen.

I'll start updating my log gain this week.

thanks
Justin

Brian Hopper
07-02-2013, 05:28 PM
Thanks for sharing that. Glad to see you're ok!!! Hope your recovery and rehab go by fast and you can make a return to the platform!

Justin Randal
07-10-2013, 11:18 PM
Thanks for sharing that. Glad to see you're ok!!! Hope your recovery and rehab go by fast and you can make a return to the platform!

Thanks Brian! It's been a bit rough but I'll be back on the platform soon enough!! Nov 2nd in fact!!



Saturday 7-6

Speed Squats (Narrow Stance)

SSB x 10
added medium bands
65 x 5
155 x 5
245 x 12 x 2

Light Speed pulls with band attached 5' in front of the bar to pull you forward
135 x 5
225 x 10 x 2

Banded hammy curls
4 x 15

Banded crunches
3 x 20+

GHR
3 x 12

OUT!


Monday 7-8


This was my second attempt at pressing and was mediocre at best but at least it was something.

Speed press

bar x many x 3
95 x 2 x 8
135 x 8
155 x 8
added 80# chain
155 x 8 x 3
Felt pretty crappy on my arm but I managed.

Tricep extensions
4 x 15-20

Light face pulls
4 x 20+

Banded flies (Light Band)
4 x 15-20

Banded tricep burnouts
2 x 40-50ish

All and all a good session as this is the most work I have been able to sustain since surgery by a very large margin.

Tuesday 7-9

Reverse band deads

This was my first time pulling heavy since surgery and after talking to my PT he advised me that firing my triceps while pulling (Which I've always done anyway) relaxes your bicep and thus should cause no pain as straightening my arm has been the only thing that came easy post surgery. This gave me a little leeway to work up a bit.

Reverse greens (Bands let go fully the last 2-3 inches)

135 x 10
225 x 5
315 x 5
405 x 5
495 x 3
585 x 1
Now this was where I had initially planned to stop as the bands were only taking 100 out of the bottom and nothing the last 2-3" but I felt no pain and the weight was moving so easily that I decided on one last jump.
675 x 1
Surprisingly this set felt fine and blasted up with ease. As I sat and considered jumping to 765 I came to 2 conclusions.
1. I had already gone 90# past plan for the day.
2. Though my body felt great I had that feeling that said "This might not be a good idea". Which is the one I typically ignore when I've "proven" a stupid idea in the past.
So naturally I decided to hang it up for the day. Besides I've never felt this strong this early in a training cycle so I certainly have no complaints.

The garage we were training in was so friggin hot that I only got in a few sets of accessory work before deciding to do it in the morning.

Wed 7-10

Accessory work

Front squats
135 x 10
225 x 5
315 x 3
225 x 12

Lunges
2 x 10 per side with 135

GHR
2 x 12-15

Reverse hyper
2 x 12

OUT!!

Justin Randal
07-24-2013, 11:50 PM
Monday 7/15
ME(ish) bench

Bench
bar x many
added 80 chain
bar x 10
135 x 10
185 x 3
225 x 3
275 x 3
185 x 2 x 15

Tricep.extensions
4 x 12-15

Light flies (mostly to stretch)
4 x 20

Face pulls
3 x 15

Banded Triceps burn out
3 x failure
after this.session I had quite a bit of elbow pain. Likely from the drilling in the bone.so I decided to lay off pressing for at least a week.
out

Tuesday 7/16
sumo straightleg pulls
135 x 15
225 x 10
315 x 5
405 x 2 x 5
I added a belt on the second set at 405 as I had a ridiculous back pump by that point.

Ghr
3 x 12

Reverse hyper
2 x 15~
Out

Wed 7/17
Reverse fly sled drags
75yd x 5

Walking lunges at 3 min with bodyweight
2 rounds

Reverse hyper
3 x 15
out

Friday 7/19

Ssb speed squats against a medium band on a 11" box
bar x 10
155 X 5
245 X 5
305 X 8 X 2

Deficit speed pulls (3" deficit)against doubled minis
135 x 3
225 x 3
275 x 8 x 1
decided to do accessory work in the morning

Sat 7/20
drag sled x 15 min
banded hammy curls
4 x 12

Reverse hyper
3 x 12-15
out

Tried some light pressing Monday.but was still having issues and decided to wait a.couple more days.

Wed 7/24

Flat bench
bar x 30
135 x 15
225 x 8
275 x 5
315 x 5
decided to call it here as I haven't felt this good in a while and want to keep that going.
Tricep extensions
5 x 12-20

Light cable flies
4 x 15-20

Really happy with this.session.

Out

ljosaitis
07-30-2013, 03:49 PM
What meet are you doing Nov 2?

Justin Randal
08-04-2013, 12:52 AM
What meet are you doing Nov 2?
Relentless in Detroit

Well after my last pressing session my forearm and bicep were pretty sore so I've decided to lay off for a couple weeks and just focus on squatting and pulling as that is where my low hanging fruit reside (Aside from my shorts)

Friday 7-26

Deadlifts in vegas

The wife and I flew out to Vegas for USA's and I was able to do some pulling with Stan E here's how it went

Light hammy curls
3 x 12-15

Pulls
135 x 5
225 x 5
315 x 3
405 x 3
495 x 2
585 x 1
675 x 1
I was going to stop here but Stan talked me into taking another set
705 x 1 Set moved fast but I started losing grip after the knees and dropped the bar just after locking out

Single leg leg press
4 x 15

Single leg hammy curls
4 x 10-15

Hot and tired so I called it.

Sunday 7-28

Squats
bar x 15
135 x 10
225 x 10
315 x 3
405 x 3
added belt
495 x 3 (Paused 3rd rep)
585 x 3
495 x 10

I had just pulled a few days ago so I did a few sets of leg extensions and called it.

Tuesday 7-31
Upper accessory work

Tricep extensions
4 x 12

Rows (Done as more of a rear shrug to keep the bicep disengaged)
5 x 15-20

Reverse flies
4 x 12-15

Side laterals
4 x 12-15

Banded tricep burnouts
2 x failure

Wednesday 8-1

Lower GPP / accessory

Drag sled x 10 min

GHR's
3 x 15

Banded hammy curls
4 x 12

Reverse hyper
3 x 12-15

Saturday 8-4

Speed squats to an 11'' box

SSB x 5
added choked light bands
SSB x 5
155 x 5
245 x 5
335 x 2
350 x 8 x 2

Ghr's
3 x 12

Reverse hyper
3 x 12

OUT!!

Going to try pressing again Monday and see how it feels.

Invain
08-04-2013, 07:18 AM
Relentless in Detroit



Shit it looks like I'm going to have some competition for best overall raw lifter :D

Justin Randal
08-08-2013, 10:41 PM
Shit it looks like I'm going to have some competition for best overall raw lifter :D
Have you seen the roster? Going to a pretty stacked group. Pretty sure Brandon Cass will annihilate us both.

Monday 8-5

Reverse fly sled drags to warm up
2 x ~200ft

ME Bench
bar x 2 x 20
added doubled minis
bar x 10
135 x 10
225 x 5
275 x 3
315 x 3

Cable push downs
4 x 12

Face pulls
4 x 12

Banded tricep pushdowns
2 x failure

Tue 8-6

Rehab/mobility

Stretched with bands throughout most of my body, rolled with foam roller and rolled out with a lacrosse ball.

Killed.some bicep work with 10 sets of 20 reps with a 5lb dumbell (You mirin bruh?) and did a few sets of standing abs to failure.

If anybody is interested in more detailed explainations the rehab work just let me know.

Wed 8-7

Pushed prowler for 10 min. (2 on 1 off for 15 min total)

Squats
bar (55) x 2 x 10
145 x 2 x 10
235 x 5
325 x 5
415 x 5
Added belt
515 x 3
605 x 3 Rep PR I definately had a couple more but decided to stick to plan as I have a nasty habit of straying from my plan for the day when I smell big prs.

I had planned to take a down set of 515 but was pretty blown up. At this point I decided to do some reverse hypers and come in the AM and finish up.

Reverse hyper (to traction)
1 x 12

Thurs 8-8

Drag sled
3 x ~200ft

Deficit deadlifts
135 x 10
225 x 5
315 x 5
405 x 5 x 5

Ghr
1 x 15
added mini band
3 x 12

reverse hyper
3 x 15

Invain
08-09-2013, 05:00 PM
Have you seen the roster? Going to a pretty stacked group. Pretty sure Brandon Cass will annihilate us both.



Yeah I'm pretty excited for this meet, more talent than all the other meets I've done combined.

KevinStarke
08-11-2013, 08:14 AM
Some real strong stuff in this journal, big squats sir.

Justin Randal
08-18-2013, 08:05 PM
Some real strong stuff in this journal, big squats sir.
Thanks Kevin!

Sun 8-11

Deadlifts working on new setup

I have always had quite a bit of trouble locking out my deatlifts due to a horrible starting position which leaves me fairly rounded when I start To pull. All of my deadlifts on this day were done with a wider conv stance (shims splitting the smooth and knurled part of the bar) and opened up my grip another inch on each side.

Deadlifts
135 x 2 x 10
225 x 2 x 5
315 x 2 x 5
405 x 2 x 3
495 x 5 x 1
585 x 5 x 1
As I progressed through this workout and the bar we got heavier I noticed that it was increasingly harder to break the floor which has never been an issue for me But lockouts felt like almost nothing at all which is a very pleasant change for me!

Ghr's 4 x 10-12

Reverse hyper 3 x 15

monday 8-12

ME bench
Bar x 10
135 x 2 x 10
225 x 10
275 x 5
315 x 5
365 x 12
Everything felt really strong on this day but I decided to take the one heavyset at 365 And move on as I am not willing to risk any bicep issues.

Face pulls 3 x 12

Cable push downs
4 x 15ish
1x burnout

wed 8-14

Rehab day

Rolled out with foam roller and lacrosse ball.

Stretched upper and lower body with bands.

All total I was stretching for nearly 2 hours

friday 8-16

Skwaaats!!

On this day my plan was to take 635 for a triple and just a belt as my last squat day without knee wraps Before adding them for the next 3 to 5 weeks. Fortunately/unfortunately i Forgot to add that I was using a 55 pound bar until I had finished up for the day so I ended up squatting a bit more than I Had initially anticipated. Here's how it went..

Squats
145 x 10
235 x 10
325 x 5
Added belt
415 x 5
505 x 3
555 x 3
645 x 3 Huge PR!!

Single leg press
3 x 12-15

Single leg Hammy curls
4 x 12-15

Single leg extensions
4 x 12-15

Great training day. Aside from pressing monday, i am going to do mostly Gpp and rehab work this week.

Brian Hopper
08-18-2013, 08:43 PM
It's always nice when you mis-load the bar with more weight and smash a PR. Awesome job Justin!!!

Justin Randal
08-18-2013, 08:55 PM
It's always nice when you mis-load the bar with more weight and smash a PR. Awesome job Justin!!!
Thanks Brian, I've honestly never squatted over 605 (at least not that i can remember) without wraps so even 635 seemed like a stretch for me. I couldn't be happier with where I am.

Justin Randal
08-20-2013, 09:33 PM
Sun 8-18

So I'm doing an exhibition squat this next weekend of either 500 or 550 pounds for reps in just a belt. Afterward I will be taking the week light sticking to GPP and rehab work.

Rehab day.

Stretched and rolled out hips, glutes, quads, Lara, traps, triceps, neck (etc etc) with bands, a foam roller and a lacrosse ball. I think I may have lost the lacrosse ball in a role but at least it's safe.

Mon 8-19

Me bench
Bar x 2 x many
135 x 15
225 x 10
275 x 5
315 x 3
365 x 3
405 x 3 x 3

Banded tricep push downs, face pulls and standing crunches done as a circuit.
4 x 12-20 reps per exercise

Banded tricep burnout
2 x failure (50~ reps)

Pressing is starting to feel much less uncomfortable and I am looking forward to doing something other than the flat bench as I crave variation.

Justin Randal
09-03-2013, 12:08 PM
Wed 8-21

Speed pulls against doubled minis
135 x 2 x 8
225 x 2 x 8
315 x 5
365 x 12 x 1

Ghr's
2 x 12
Against mini band
2 x 12

Reverse hyper
3 x 12

Out


Friday 8-23

Speed press against mini bands and chain
Bar x 2 x many
Added mini band
Bar x 10
Added 100# chain
Bar x 10
135 x 5
185 x 5
225 x 8 x 3

Dips
2 x 12
Against doubled mini band
2 x 12

Tricep push downs
3 x 15

Front delt raises
4 x 12-15

Banded tricep burnouts
2 x failure

Out

Saturday 8-24

Squat demo day!

I was asked to come to this event (Crossfit Power Athlete Series) and do a squat demo for reps with the weight of my choosing. After warming up I decided to go with 500 pounds for reps as I was very confident that I could just do a 10 rep set and call it without breaking much of a sweat. Here's how it went.

Warmups
135 x 10
225 x 8
315 x 5
405 x 5
Added belt
455 x 3
Demo time
500 x 9
At this point I was feeling great! I un-racked the weight and it felt lighter than it ever has before. I worked through the first nine reps easily enough but rushed the 10th, got out of the groove began to fall backwards and dumped the weight over my head. This was pretty embarrassing as I've never dumped weight over my head but shit happens I guess.
Out


Monday 8-26

Flat bench
Bar x ~20
135 x 15
225 x 10
295 x 3
335 x 3
385 x 3
425 x 3

Accessory work was done as a circuit with as little rest as I could stand.
Face pulls, tricep push-downs, seated flies and seated rows. This was done for four rounds at about 12 reps per set with the last set of each movement being to failure.

Out


Wed 8-28
Rehab day
20 min on tread mill

1 hour of banded stretching and rolling out

Out

Friday 8-30 ROWED KILL

DB rows
4 x 12

Lat pull downs
4 x 10-15

Seated rows
4 x 10-15

Face pulls
4 x 12

Out


Saturday 8-31
Oly shoe test

I have been considering squatting Olympic shoes for quite some time now. I managed to borrow a set form a friend and gave them a shot last Saturday.

Bar x 10
145 x 10
235 x 10
285 x 5 x 8
I found it quite awkward squatting in oly shoes but could definitely see how it will compliment my leverages well. Time will tell..

Ghr's
3 x 10

Reverse hyper
3 x 12

Out

Monday 9-2

Usually when I am about two months out I will have a bench day where I do quite a bit of volume. Usually in the 20 rep range dropping the last couple heavier sets to 10's. So there I was two months out and decided to go ahead and make this that day.

Floor press
Bar x 50
135 x 20
225 x 20
275 x 20
315 x 8
I felt pretty sharp strain in my rght pec so I decided to go ahead and shut down the day. Hopefully this doesn't take too long to recover from but I guess we'll just have to see. Worst case scenario I will just take a token bench at the meet if necessary as there is no chance that I will be pulling out.

Out