Fierce 5 - Randy’s Journal

[wowter]

Strong squats!

[randyyle]

Was wondering what exercise I can replace Pendlay Rows with, I don’t really wanna do them anymore cause I don’t think my form was good on it due to my flexibility.

[randyyle]

November 16th

Workout A:

Back Squats:
117.5kg 3x5

Bench Press:
72.5kg 3x5

Wide Grip Cable Rows:
60g 3x5

Face Pulls:
28kg + 1 weighted plate 3x10

Tricep Pushdowns:
31.5kg 3x10 + drop set on last set

Smith Machine Calf Raises:
80kg 2x15

—————

Notes:

TODAY WAS GOOD!!

Was feeling pretty good on my warmups, everything felt easier so i knew it was gonna be a good session.



Squats - it was pretty decent, i knew i was able to do it but it was still an effort.

Bench - Getting harder every session but i still manage to do them, starting to get worried since i dont have a proper spotter.

Cable Rows - Decided to replace pendlay rows cause my flexibility is crap and i didn't wanna injure my back again. Wasn't sure what other exercises are good to replace pendlays with

Face Pull - Are you meant to retract your shoulder blades back when doing it cause i did it for this session and it felt good

[randyyle]

November 28th

Workout B:

Back squats:
120kg 3x5

OHP:
52.5kg 3x5

Romanian DL:
70kg 3x10

Lat pulldowns:
59kg 1x10
54kg 1x10
50kg 1x10

Bicep curls
12.5kg 2x10

Dips

BW - 5, 5, 4

—————

Notes:


Was kinda tilted today... went to my first gym, everything was packed and so many people were at the squat racks and they all just started their set, so i went to another gym nearby and they had no parking... Had to drive back to a different gym, so i spent 30-40min driving around to go to gym.

Squats - 120kg.. so glad i was able to do this, its just a small stepping stone to my goal. No video today cause i needed my earphones and my gf wasn't with me. The squats were hard, first 4 rep was decent and the last rep for every set i struggled.

OHP - Failed this mother****er last time, i was so determined to complete it this time and i did. Although it was pretty damn hard as well, to the point where i thought i was gonna fail.

Romanian DL - Jumped up by 7.5kg cause this gym ****ing never has any small weighted plates available.

Don't really care if i progress that much on the other exercises, just wanna progress on my major compounds and i have been

[randyyle]

I was thinking of investing in some SBD's but not anytime soon, pretty keen

[randyyle]

November 30th

Workout A:

Back Squats:
122.5kg 3x5

Bench Press:
75kg 3x5

Wide Grip Cable Rows:
59kg 3x8

Face Pulls:
29kg 3x10

Tricep Pushdowns:
31kg 2x10

Calf Raises:
80kg 2x15

—————

Notes:



Squats - I watched the videos and it looked easier in the videos but trust me, it was hard

Bench Press - Still going good, prob have a couple of sessions until it gets tough af

[randyyle]

December 2nd

Workout B:

Back squats:
125kg 3x5
140kg x1 - bonus rep

OHP:
55kg 4, 5, 3

Romanian DL:
72.5kg 3x10

Lat pulldowns:
59kg 1x10
54kg 1x10
54kg 1x10

Bicep curls
12.5kg 2x10

Dips

BW - 6, 5, 4

—————

Notes:




Depth was kinda questionable in some of the sets but i guess it was decent.



Bonus clip 3 fkn plates woo!! 140kg!! Just felt like doing it after my sets and surprising it was way easier than i expected it to be, slightly disappointed cause i wanted it to feel like an accomplishment.

OHP - ahhh idk, these are so hard, i 'failed' a week ago, did 52.5kg for 4 and dropped back to 50kg to finish off the sets but today i just couldnt get all the reps. Should i try again next time and if i fail i deload?

Romanian DL - i feel like the longer im into the set, the less i feel it in my hammies and glutes.

[randyyle]

December 5th

Workout A:

Back Squats:
127.5kg 3x5

Bench Press:
77.5kg 3x5

Wide Grip Cable Rows:
59kg 1x10 2x8

Face Pulls:
31.5kg 1x10
28kg + 1 weighted plate 2x10

Tricep Pushdowns:
31.5kg 2x10 + drop set

Calf Raises:
90kg 2x15

—————

Notes:

Overall it was a good session, managed to get all the reps



Warming up felt heavier than normal so my work set was pretty tough to grind out.

[SteveC80]

Good squats, I'm only squatting 85kg, so that is awesome.

[randyyle]

Good squats, I'm only squatting 85kg, so that is awesome.

You’ll get there mate, Slow and steady is the way to go

[randyyle]

December 8th

Workout B:

Back squats:
130kg 3x5

OHP:
55kg 5, 5, 5

Romanian DL:
75kg 3x10

Lat pulldowns:
57kg + 2 weighted plate 2x10
57kg 1x10

Bicep curls
12.5kg 2x10

—————

Notes:


Was dreading to go gym today but after i did my 1st set, everything felt good.



Squats - 130kg felt 'easier' than expected but it wasn't that easy. This is the highest i've ever done for my squat sets so that's a PR

OHP - finally got all my reps for this weight, it was not as hard as it was last time.

Decided to not do dips for abit since my rotator cuff feels very iffy and its been like that for 1-2weeks

[SteveC80]

Those squats looked easy, making gains!

[randyyle]

December 10th

Workout A:

Back Squats:
132.5kg 3x5

Bench Press:
80kg 3x5

Wide Grip Cable Rows (2 resistance cables):

28.5kg 3x8

Face Pulls:
28kg 3x10

Tricep Pushdowns:
31.5kg 2x10

Calf Raises:
110lbs 2x15

—————

Notes:

Overall it was a good session, I was tired from work but managed to have a good session still.

[randyyle]

December 12th

Workout B:

Back squats:
135kg 3x5

OHP:
57.5kg 5, 3, 3

Romanian DL:
77.5kg 3x10

Lat pulldowns:
67kg 1x10
57kg + 1 weighted plate 2x10

Bicep curls
12kg 2x10

Back extension

5kg 3x8

—————

Notes:


So i bought some SBD's knee sleeves and they arrived today, just in time for my workout. After trying them on and doing some BW squats in the morning, i was pretty excited to test them at the gym.



Squats - So the knee sleeves were pretty solid, gave me so much support and had this bounce at the bottom. Overall it was a good squat session, felt like i can lift more.

OHP - Damn this fkn exercise is so tough, hopefully i can get all the reps next time or else i gotta deload.

[randyyle]

December 14th

Workout A:

Back Squats:
137.5kg 3x5

Bench Press:
82.5kg 3x5

Wide Grip Cable Rows:

57kg 3x8

Face Pulls:
31.5kg 1x10
28kg + 1 weighted plate 2x10

Tricep Pushdowns:
31.5kg 2x10 + drop set

Calf Raises:
115lbs 2x15

Back Extensions

BW + 5kg 3x8

—————

Notes:

Was a pretty good session today, it is hot as **** in Sydney rn, 41 degrees or something..



Squats - Warming up felt good so i knew it was gonna be a nice session of squats. The knee sleeves are amazing, they are giving me that extra bounce so my depth has been pretty solid, breaking parallel pretty frequently.

Bench - still learning how to leg drive properly so its been alright so far.

[SteveC80]

Making a lot of progress on those squats.


Are you adding 2.5kg every session instead of 5kg per week?

[randyyle]

Making a lot of progress on those squats.


Are you adding 2.5kg every session instead of 5kg per week?

Yeah i stopped out front squats for back squats so i squat 3x a week which totals 7.5kg per week.

[randyyle]

December 16th

Workout B:

Back squats:
140kg x 1
150kg x 1
160kg x 1
165kg x 1
170kg x 1

OHP:
57.5kg 5, 4, 4

Romanian DL:
80kg 3x10

Lat pulldowns:
67kg 1x10
57kg + 2 weighted plate 1x10
57kg + 1 weighted plate 1x10

Bicep curls
15kg 2x10

—————

Notes:


I came back to the gym on Oct 15th and now 2 months have passed, so I decided to test my max squat. I managed to reach one of my goals and that was to get 160kg but I wasn't going to stop there. I ended up trying to push myself further and managed to end up with 170kg.

I didn't have much sleep today, got woken up 7 times today and went gym earlier than normal.



Squats - I knew i could get 160kg which was a PR for me but i also knew i was stronger than that so i wanted to get 170kg. Ended up getting what i wanted, probably could of got 172.5 or 175kg if i was fresh with a good amount of sleep.

OHP - I was so pissed i failed this, gotta deload now sadlife.jpeg

Romanian DL - my grip is dying out esp on the last couple of reps =/

[randyyle]

December 21st

Workout A:

Back Squats:
140kg 3x5

Bench Press:
85kg 3x5

Wide Grip Cable Rows:

57kg + 1 weighted plate 3x8

Face Pulls:
31.5kg 3x10

Tricep Pushdowns:
31.5kg 2x10 + drop set

Calf Raises:
120lbs 2x15

Leg Extensions

54lbs 3x10

—————

Notes:

[randyyle]

December 23rd

Workout B:

Deadlifts:

100kg x5
80kg 2x5

OHP:
50kg 3x5

Weighted Back Extensions
10kg 3x8

Lat pulldowns:
67kg 3x10

Leg Extensions:
61lbs 3x10

Bicep curls
15kg 2x10

—————

Notes:


Okay so there was a powerlifting meet 1 day before my bday and i decided that i am going to enter. The meet is in February so i need to start doing deadlifts so i can pull a decent amount by then.

Deadlifts - I decided that i will trying to learn how to hook up and since i haven't deadlifted in a while i wasnt sure what weight i was gonna use. I tried 100kg and the lift was easy but my thumbs were killing me so i decided to drop down to 80kg to let my thumb build up the tolerance. I did sumo for my last set and that felt better than conventional and i might stick to sumo DL.

OHP - Failed twice so i had to deload, i deloaded around 10%~ so the lift was okay.

Back Extensions - i know that the routine said i had to do DL and Leg Curls but i don't really feel it in my hammies when i do leg curls so i decided to stick to this exercise

[Ben0090]

Absoloutely killing it mate

[fluidZ]

damn dont know how I missed this thread.. killer progress bro!

[randyyle]

December 25th

Workout A:

Back Squats:
145kg 5, 5, 3

Bench Press:
85kg 3x5

Wide Grip Cable Rows:

57kg + 2 weighted plate 3x8

Face Pulls:
31.5kg 3x10

Tricep Pushdowns:
31.5kg 2x10 + drop set

Smith Machine Calf Raises:
110kg 2x15

Leg Extensions

68lbs 3x10

—————

Notes:



Squats - Went to a new gym and they didn't have 1.25kg plates so i had to increment it by 5kg instead of my normal 2.5kg so and i failed on my 3rd set.

Bench - Since they had no small plates i decided to stick with my old set and it felt pretty heavy.

edit: Also the depth was abit questionable on a couple of the reps, the mirror in that gym was pretty far away from the rack so it was harder to judge the depth

[randyyle]

Absoloutely killing it mate

damn dont know how I missed this thread.. killer progress bro!

thanks

[randyyle]

December 28th

Workout B:

Deadlifts:

90kg 3x5 [hook grip]
120kgx1 [double overhand]

OHP:
52.5kg 3x5

Leg Curls
51kg 3x8

Lat pulldowns:
68kg 1x10
63.5kg 2x10

Leg Extensions:
68kg 3x10

Bicep curls
14kg 2x10

—————

Notes:


Still trying to get use to hook grip, it is still painful but it is getting better. I wanted to try to see how much i can get with double overhand and 120kg felt pretty good.

[randyyle]

December 30th

Workout A:

Back Squats:
145kg x 4
140kg x 3
140kg x 3

Bench Press:
87.5kg 3x5

Wide Grip Cable Rows [Double Resistance]:

28.5kg 3x8

Face Pulls:
31.5kg + 1 weighted plate 3x10

Tricep Pushdowns:
31.5kg + 1 weighted plate 2x10 + drop set

Calf Raises:
125lbs 2x15



—————

Notes:

FAILED once again, was pretty mad that i failed it, especially since i failed it harder than last time. Although there was so many problems with this session:

- I was drinking the day before (my gf's sisters bday)
- Didn't really have a great sleep
- Had to run alot of errands (going China on the 4th for 10 days)
- Didn't feel normal/good

So no one to blame for failing but me, i'll bounce back! Though it kinda sucks that i have to deload now since i failed it twice in a row. I wanted to leave the gym after failing the squats, my mindset was really ****ed after squats but i pushed through and decided to stick it out and i'm glad i did.

[randyyle]

January 2nd

Workout B:

Sumo Deadlifts:

100kg 3x5

OHP:
55kg 3x5

Weighted Back Extensions
15kg 3x8

Lat pulldowns:
68kg 1x10
63.5kg 1x10
59kg 1x10

Leg Extensions:
68kg 1x10
74kg 2x10

Bicep curls
16kg 1x10
16kg 1x8

—————

Notes:


Deadlift is feeling good and easy but hook grip is definitely pretty hard to learn, anyone got any tips to improve it? I've watched 5 different type of videos and idk it's just still difficult.

OHP felt pretty damn good! The reps were clean, it was fast and i have a feeling that i won't fail the next one (since i failed 57.5kg for sets before)

Started to add in ab workouts, although i am very clueless on what exercises are good for them since i barely train them. Going to be adding HIIT & Ab's on my off days when i come back from China.

Weight is at 108kg which is pretty god damn good after the holiday period.

[ItsTiME35]

im in for sure... just read through and watched all the videos... so impressed with the squats brother

[SteveC80]

Are you using chalk for the deadlifts, might help with the grip

[ItsTiME35]

Are you using chalk for the deadlifts, might help with the grip

I find liquid chalk helps a lot as the weight gets heavier