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Justin Randal
09-01-11, 12:11 am
What's up iron brothers?

My name is Justin Randal

I've been lifting for about 5 years and am currently rated as a pro multiply powerlifter but I also compete raw. My current pr total is 2199 with an 876 squat, 727.5 bench and a 601 deadlift. I've decided to keep my training log here and will begin to post workouts tomorrow.

I have 2 goals at the moment. 1) I am working toward an 1800+ raw total by the end of the year. 2) There's this cage I've seen at the Arnold and Olympia where the strongest dudes lift the heaviest shit.. I WANT IN!!!

See you tomorrow..

Ed Eliason
09-01-11, 12:36 am
I'm looking forward to following you on your journey. It was nice meeting you the other day when you were down this way with Seath.

Aggression
09-01-11, 8:35 am
Welcome. That's an impressive total, my brother. I'm looking forward to the damage you inflict on the daily.

Justin Randal
09-01-11, 11:07 am
Thanks Aggression. Good meeting you 2 Ed.

Joints have been a bit beat up as I've been pushing the envelope the last few weeks so I decided to keep squats and pulls fairly light last night. I've been doing Multiply meets for more than a year now so I've really been sinking all my raw work and pausing when fully colapsed to get used to depth again (Yes, I recognize the difference). Here's how it went.

Banded stretches hips/hamstrings x 20 min (Loose hamstrings = better position)

Squats
Bar x 10
155 x 2 x 10
245 x 1 x 10
335 x 1 x 10
Added belt
425 x 1 x 5
No pause at the bottom of the following sets
515 x 5 x 3

Deadlifts
225 x 1 x 5
added 100# chains
225 x 1 x 5
315 x 1 x 2
405 x 3 x 2

I tend to do a bit less GPP when training cycles get heavier, so I deciede to get after it last night.
Accessory work was done as a circuit for 4 sets with as little rest as I could stand.
Banded ab crunches x 20
Banded Glute-Ham Raise x 15
Reverse Hyper x 12

Heart attack x 1

Out!

Justin Randal
09-01-11, 11:15 am
Here is a video of my last meet. I tore my pec pressing 760 so my pull wasn't very good..

http://www.youtube.com/watch?v=xkt95pddFks

J Wong
09-01-11, 11:36 am
In on this log.. I actually saw your video awhile back from that very seem meet. Props on finishing the day with that pec.

Solid Dreams
09-01-11, 1:29 pm
Definitely in. That was really impressive lifting, man!

SailinScotty
09-01-11, 1:50 pm
Subbed for the ride. That is most definitely an impressive number. I'm gonna check out your video later and welcome to the Forvm.

Justin Randal
09-01-11, 9:43 pm
Put in a little press and back work today as I'm unable to train tomorrow. Got in a lot of volume and kept it a bit lighter than usual. Gotta keep that mass up!

Light stretches x 5 min

Warm up
Flat bench
Bar x 1 x 20
135 x 2 x 12
225 x 1 x 12
315 x 1 x 10
Work sets
365 x 5 x 5

Rolling tricep extensions
35 x 1 x 12
45 x 1 x 12
55 x 3 x 12

Banded tricep extensions
These are done with a suspended mini band as fast and as explosively as possible til you got nuttin left
3 x 40-50ish

Bent over rows
135 x 1 x 10
225 x 1 x 10
315 x 3 x 8

Seated rows
Warm up x some
Working sets stack x 3 x 12

Get Jacked!!!

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”- Theodore Roosevelt

Justin Randal
09-02-11, 9:48 am
Well I've been running westside since I started powerlifting 3 years ago and I'm finding that all the max effort work is causing more injury than it's worth for myself and more importantly my team (I coach a small team in lynnwood Wa). I've decided that I'm going to start running 5-3-1 by end of the month. I think this will help alleviate some issues as far as injury and will also add a bit more clarity to workout planning as westside is more of a concept with less predetermined structure (Though there is some). Also, I'm looking forward to doing something a bit different in the gym!! If anyone has suggestions, I'm listening.

My joints are starting to feel much better and training yesterday was great but I need to get more restful sleep!! Tylenol PM isn't cutting it. Any thoughts??

C.Coronato
09-02-11, 12:27 pm
Serious numbers in here bro. Whens the next meet?

SailinScotty
09-02-11, 12:43 pm
Have you tried Animal PM.

Justin Randal
09-02-11, 12:51 pm
Serious numbers in here bro. Whens the next meet?

I tore my pec at my last meet but am close to 100% atm. Will be picking a meet soon as I am confident I can undure a training cycle. Worst case I will be competing Dec 10 @ the West Coast Open but hope to do something sooner! I'm coming out to an event that Higga is putting on Oct 1 to do a demo press of 405 for reps. I am Also running a meet here in Lynnwood Wa on Oct 15 but it is unfortunately a conflict of interest for me to compete as I am putting it on.

Justin Randal
09-02-11, 12:52 pm
Have you tried Animal PM.

I have not. Will be looking into it soon..

Justin Randal
09-03-11, 9:02 pm
Today I had a friend drive down to get in a workout so I decided throw on knee wraps and take a crack at my first 600+ raw squat. (It's been on my to do list for a few weeks now) I've squatted 515 and 565 for reps so I suspected it might grind a bit but should be doable. Here's how how it went.

Banded Stretches X 10 min

Bar x 10
155 x 5
245 x 5
335 x 5
Added belt
425 x 3
Added Knee wraps each set following
515 x 2
605x1!! Fast easy set. .

3" Deficit DL
225 x 1 x 3
315 x 1 x 3
405 x 1 x 3
495 x 3 x 3

Banded Demil Deadlift (Doubled Mini's)
135 x 3 x 25

Really good training day for me!! First 600+ raw squat and it felt like it should be a good opener!! 700 is on my mind!!

Ed Eliason
09-04-11, 2:05 am
NICE!!

Seath308
09-04-11, 3:05 am
MOTHER FUCKING JUSTIN RANDLE ON THE FORUM!!!!! Damn man its glad to see you on here! Can't wait to watch your training!!!

Seath308
09-04-11, 1:01 pm
http://www.youtube.com/watch?feature=player_embedded&v=VkmKT15bQWk

Justin Randal
09-04-11, 1:02 pm
MOTHER FUCKING JUSTIN RANDLE ON THE FORUM!!!!! Damn man its glad to see you on here! Can't wait to watch your training!!!


Glad to be amongst like minded people!!

Here's my squat from yesterday. Lemme know what you think.

http://www.youtube.com/watch?v=VkmKT15bQWk

Justin Randal
09-04-11, 6:38 pm
http://www.youtube.com/watch?feature=player_embedded&v=VkmKT15bQWk

Great minds (or all us meat heads) think alike..

Justin Randal
09-05-11, 11:46 pm
Went down to tacoma to train with Stan Efferding today and got in a pretty high paced/heavy workout. Here's how it went.

Hamstring curls
Warm up x some
4x20

Seated rows.
warmup x some
stack x 3 x 20
After the last set, Stan proceed to grab a pair of wrist straps and pulled the stack ONE HANDED for 15 reps per hand!! I knew I couldn't match it so I took the weight down down from 260 to 210 and pulled that one handed for 12 reps per side.

Assisted pull-ups
4 x 12

Lying leg curls (DB between feet)
45 x 12
55 x 12
65 x 2 x 10

Light Deadlifts
225 x 1 x 5
315 x 1 x 5
405 x 1 x 3
495 x 2 x 3

This is the first time I've done the pulling after what I consider "Accessory work". This made pulling a bit more difficult. I like it!!

Aggression
09-06-11, 8:43 am
I used to end all my BB-type workouts with heavy deads. It always put a nice finishing touch on the session.

niCe 600lb squat, bro. Smokeshow. Easy ain't the word. It looked like a warmup.

Justin Randal
09-06-11, 12:51 pm
I used to end all my BB-type workouts with heavy deads. It always put a nice finishing touch on the session.

niCe 600lb squat, bro. Smokeshow. Easy ain't the word. It looked like a warmup.

Def a lil sore today.. Rows got me good!!
The squat really surprised me! Felt much easier than I thought it would!!
Now to press over 500 raw again!!!! (Old PR = 525)

Justin Randal
09-08-11, 10:55 am
My split has been a bit chaotic lately but I've still managed to get em all in. Did a light quick work out last night as I plan to pull heavy tonight.

Lat/shoulder/pec stretch x 10 min

Flat bench

bar x 10
add doubled mini band
bar x 10
135 x 10
225 x 5
Speed Work Sets
265 x 8 x 3

Banded chest flies with blue bands
3 x 15

Planks
When I do planks I typically add 75-150 pounds of weight and have training partners remove weight during the set. last night I went with 3x35 pound sand bags and a 25 kilo plate for 3 descending sets.

Cardio x 25 min
out

Justin Randal
09-09-11, 10:11 am
Well I'm headed to mexico on a cruise for 9 days next saturday so I'll be damned if I don't beat the shit out of myself this next week!! Pulls felt a lil weak but that's just how it goes sometimes. Video @ bottom of post..

Stretch hips/quads/hams x 5min (Kinda rushed through his part)

Light squats to warm up hips/quads
155 x 10
245 x 10
335 x 2 x 6

Rack Pulls- Low /Mid Shin (Plates 3.5"off the floor)
225 x 5
315 x 5
405 x 3
495 x 3
585 x 2
665 x 2
715 x 1 Need to take more time to set up with the bigger sets. SHITTY starting position!!

Pull Throughs
4 x 12

Suspended Band Ab Crunches
4 x 20

Banded Hamstring Curls
4 x 15

OUT!!

Rack Pull Vid- http://www.youtube.com/watch?v=uWJhgmfaslg

Justin Randal
09-11-11, 11:50 pm
Got to see Ed Eliason compete @ the UPA meet in eastern Wa this yesterday and it looks like Ryan Kennelly is going to compete at the meet I'm putting on Oct 15!! The list of awesome competitors just keeps getting better!!

Did a little Squatting and some heavy good mornings this morning before helping put on a fundraiser/meet to help send the USAPL Worlds Team to the Czech Republic this year. What I didn't know was that I'd get roped into the Max SlingShot press competition by a few on the worlds team.

But I'll get to that in a minute. First let's look at how the Squats and Good Morinings went:

Stretch x 20 min
bar x 15
155 x 10
265 x 10
375 x 5
465 x 3 x 5

Cambered Bar Good Mornings
155 x 5
245 x 5
335 x 3
425 x 3
515 x 3
575 x 1 (30lb single rep pr!!)
Vid- http://www.youtube.com/watch?v=qYzprv79fhA

Glute Ham Raises
3 x 12



Now on to the Max SlingShot Press... Mind you judging for this wgole comp was pretty lax as it was a fundraiser.

Warmup

135 x 10
225 x 5
315 x 5
added SlingShot
405 x 3
455 x 2

Opener
500- good lift

2nd Attempt
550- good lift

3rd Attempt
580- Good Lift!! Just a lil grind, def good for 600 plus today. Strength is coming back!!
Bench Vid- http://www.youtube.com/watch?v=E4ANxi_Ly_8


This was a really great event! Had a great time hangin with old friends, havin a few brews and BBQ'n after the meet!!

Well, it looks like it's time to shop for a meet!! Should decide on something next week. I'll keep ya posted..

Justin Randal
09-13-11, 1:26 pm
Well I'm 31 today and that just means I'll miss a workout if you ask me! The last year has been fucking awesome! I've accomplished some goals that seemed ridiculous when when I set them and I only plan to do it again this year!!

Just did a ton of back and arm work yesterday as it was supposed to be my heavy bench day and I knida covered that part sunday!! LOL

Shoulder, pec and tricep stretches x 25 min

bicep DB curls
25 x 12
35 x 12
45 x 12
55 x 12
65 x 12
Descending set (No rest)
55 x 12
40 x 10
30 x 10
25 x 12
20 x ??
BURN!!

Tricep extensions/ face pull supersets.
4 sets

Banded tricep extensions/lat pull down supersets to failure
4 sets

seated rows/DB tricep extensions
4 sets

Def a bit sore today! Back, tri's and bi's were pretty pumped after this workout!! LOL Still plan to kill it the rest of this week as I'm certain that the training facility on the cruiseliner will be sub-par at best.

Justin Randal
09-15-11, 10:36 am
Decided to do my usual speed press then work up a bit afterward and added in some ab work. I ultimately ended up doing a shitload of volume. This workout was fucking awesome!! I felt like I could just keep going forever!!!

Stretch x 5 min

Light front/side delt raises to warm up.

Bench Press
Bar x 10
Added doubled monster mini band
bar x 10
135 x 2 x 5
225 x 8 x 3

Had hoped to get in some heavy incline DB presses (These have always been a staple in my training) but got up to 75's and the shoulder/pec isn't ready to create that kind of stability (and it's driving me insane!!) so I just decided to kill it on the bench instead.. Felt nice to get over 35's without pain though

Back to bench press,,
Kept doubled band and worked up.
315 x 3
365 x 3
405 x 2
added 3 board and kept doubled monster mini band..
365 x 3
405 x 3
455 x 3
495 x 2
Removed mini band and 3 board (Full range)
335 x 12

150lb weighted planks
x 3 sets

Banded (Medium + light band) Chest flies
4 x 15

Suspended band ab crunches
front x 20 and each side x 20 per set x 3 sets

Ab throw downs
front x 20 and each side x 20 per set x 3 sets

Wanted to keep going but thought it would be best if I stopped..

I've decided to do the West Coast Open Dec 10th.. That puts me 12 weeks out from my next meet!! This just can't happen soon enough for me!! I live for the platform!!

Justin Randal
09-16-11, 11:23 am
Deadlifts:

Would typically have kept it a bit lighter as I pulled pretty heavy last week but I don't plan to get more than one real workout in while on vacation so I figure I might as well frontload the pain!!

Stretch x 10 min

Squat (Warm up hips and quads)
bar x 15
135 a 10
225 x 10

Deads
Warm up
245 x 10
335 x 5
425 x 5
Work Sets
475 x 3
515 x 3
545 x 3 x 3
525 x 10

Back Work:

Seated Rows
Warm-up x some
stack x 4 x 12

Lat pull-downs
Warm-up x some
stack x 4 x 12

Dumbell rows
75 x 12
100 x 12
125 x 3 x 12
150 x 20

Starting to feel pretty beat up this week but that was the plan. One more workout tonight to top it all off but I think i'll be keeping it fairly light and likely won't bother posting the W/O as I'll be packing tonight. I'm headed out on vacation tomorrow and I am looking forward to the break from work and all of lifes general business..

To all you folks @ the O this weekend: Be safe, lift big and have a good time!! Wish I were going to be there.

See you in 10 days..

Ed Eliason
09-16-11, 7:40 pm
Frontload the pain! I LIKE IT!

J Wong
09-16-11, 10:24 pm
So jacked. So tan.

Justin Randal
09-27-11, 10:57 am
So jacked. So tan.
Haha well I got a pretty solid tan in mexico so I'm half way there!! Fat and TAN!!!!




Vacation was awesome!! The cruise ship had more food than I even expected. I went from 252 to 266!!!!! So Fat, so tan! Mostly just water from all the carbs I'm sure. Back to clean foods this week!

While I was on the boat I felt fine but yesterday I was sitting at work and the room began to sway and hasn't stopped since! It's drivin me crazy!! It made benching exceptionally difficultlast night!! Here's how it went..

Stretch x 5min

Flat bench
bar x 20
135 x 10
225 x 10
275 x 10
315 x 5 Felt unstable and out of my groove.
405 x 5 Felt even worse (Slopy and just all over the place).
added slingshot
455 x 8 This felt better as the slingshot forces you into your groove..
removed Slingshot
405 x 5 Just as bad..

Tricep extensions
4 x 12

DB front delt raises
35 x 10
45 x 10
60 x 10
85 x 8

Banded tricep extensions
3 x 40-50ish


I just generally felt like i was still on the boat yesterday (And still do) and it added an element of instability that should make the next pressing session feel like butter!! Looking forward to the ABC in Lacey Wa with Higga and Seath this saturday!!!
http://laceyultimatefitnesscenter.com/

Justin Randal
09-30-11, 10:58 am
Weight is down to 262 this morning so it's coming down again. Starting to feel a bit more like normal the past couple days. The world is flat again (It is flat right?).
Did a light session of box jumps and cardio on Wed and pulled a lil heavy last night. My video program crapped out so I had to post each vid seperately.

Wed
Box squat box jumps up to 48" box then decided to try a running start to a 53" box for a few reps.

48" Vid- http://www.youtube.com/watch?v=PjnRxfc-qDc&feature=relmfu
53" Vid- http://www.youtube.com/watch?v=JZNWSGvaHMs&feature=relmfu

Treadmill x 25 min



Thursday

Strectch hips, hamstrings and groin x 15 min

Warmed up with light squats up to 245 x 10

Deads
245 x 5
335 x 5
425 x 1
515 x 1
605 x 1 Vid- http://www.youtube.com/watch?v=ATHVVBpPo-U&feature=relmfu
655 x 1 Vid- http://www.youtube.com/watch?v=HEIzzrO5fTA&feature=relmfu

Banded hamstring curls
3 x 12

Reverse Hyper
4 x 12

Felt good yesterday.

Solid Dreams
09-30-11, 11:59 am
You are a monster, I'm in awe.

That's pretty crazy that you gained 12 pounds though, whatd you eat?...everything?!

Justin Randal
10-02-11, 9:15 pm
You are a monster, I'm in awe.

That's pretty crazy that you gained 12 pounds though, whatd you eat?...everything?!
Haha, Thanks bro. Mostly just a few hundred more grams of sugar and fat daily.. It was AWESOME!!!!



Had an awesome time at my first ABC in Lacey yesterday!! Benched 405 for 7 (Still felt sloppy but getting better) and 315 for 17 reps 5 min later. Watching the rest of the guys (Ben, Ben, Higa and Zack) was inspiring. I got totally jacked up watching Big Ben pull 705 for 2!!! Can't wait to do it again!!

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

Aggression
10-03-11, 8:38 am
nice moves on the dance floor, brah!

Justin Randal
10-06-11, 9:42 am
nice moves on the dance floor, brah!
Haha thanks!! I look like the Micheline Man tryin to hula hoop!!

So I've had the flu/head-lung cold since sunday. It's been awesome leme tell ya!!! I was able to get one in last night and it didn't feel to bad. Here's how it went..

Stretch x 10 min

Squat-mornings (Video @ Bottom)
bar (65) x 10
added 200lb chain for all sets
Bar x 10
155 x 5
245 x 5
335 x 2
385 x 2
425 x 2
475 x 2

Deficit deads (Video @ bottom)
225 x 5
315 x 5
365 x 5
415 x 3 x 5

Back extensions
3 x 12

Reverse hypers
3 x 10

Squat-Mornings- http://www.youtube.com/watch?v=pJP2gmPJKDI
Deficit pulls- http://www.youtube.com/watch?v=Kt9elgnliSg

All in all a good session. Lots of the team members were in hitting their openers for our Oct 15 meet last night andeveryone looked solid!! I love having that many lifters in the gym (Even if it does get cramped)!!

Jacked and Tan Bitches!!!!

Ed Eliason
10-06-11, 9:47 am
You looked strong on those squat-mornings!

HIGA MONSTER
10-06-11, 10:38 am
So I've had the flu/head-lung cold since sunday. It's been awesome leme tell ya!

Its too bad Seath308, BIG BEN and HIGA MONSTER didn't know that I was on the verge of being sick and I was sharing my Phad Thai noodles and brown rice with them at the post-ABC meal.

HIGA is going to love when I text him that I got the flu next day. Good thing he is a strong mutha and takes Animal Pak to fight off my pussy germs.
Fixed...

Justin Randal
10-09-11, 4:06 am
You looked strong on those squat-mornings!
Felt like ass!! LOL


Fixed...
Haha I contend that you got me sick sir!!



Got in a quick bench w/o yesterday. Did a short speed session then worked up for a few more sets. Here's how it went.

Stretch x 5 min

Light front delt raises and curls to warm up.

Bench
bar x 15
added 200 chain
bar x 10
135 x 5
185 x 5 x 3
225 x 3 x 5
275 x 2 x 5

Tricep extensions
4 x 15

Banded flies
4 x 12

Justin Randal
10-10-11, 11:41 am
Stretch x 10 min

Bar x some
155 x 5
145 x 5
335 x 3
425 x 10 x 2

Lunges with 225
3 x 12 (Per side)

Banded GHR's
3 x 15

Reverse hyper
3 x 12

Out

BIG BEN
10-10-11, 10:13 pm
Stretch x 10 min

Bar x some
155 x 5
145 x 5
335 x 3
425 x 10 x 2

Lunges with 225
3 x 12 (Per side)

Banded GHR's
3 x 15

Reverse hyper
3 x 12

Out

Lunges freaking suck.... way to get after it, can't wait for saturday!

Justin Randal
10-11-11, 9:47 am
Lunges freaking suck.... way to get after it, can't wait for saturday!
Yeah I hate them.. They really get the job done though!! See you sat!



Got in the shirt last night and tried to kill myself! Felt really strong again (No motion sickness or flu) so I really went after it! My math sucks so the #'s in the video are wrong.. Here's how it went.

Stretch x 5 min

Light rows, tricep extensions and bicep curls to warm up arms/back

Flat bench
135 x 10
245 x 5
335 x 5
385 x 2
425 x 2
475 x 2
Added shirt
3 board
545 x 2
625 x 2
715 x 1
765 x 1
805 x 1
2 board
805 x 1 +1 miss (almost to the face!!) Great spotting!
Video- http://www.youtube.com/watch?v=k0zHwKCmG6I

60lb weighted dips
4 x 15

Banded tricep extensions
4 x 10


Good training session. Well mostly!!

Justin Randal
10-11-11, 9:15 pm
Wiped from yesterday's workout.

Stretch x 10 min

Squat against bands
Bar (65) x 10
Added medium band
bar x 5
155 x 5
245 x 5
335 x 2 x 2
425 x 5 x 2

Banded deads w/Quaded Mini's
155 x 2 x 3
245 x 2 x 2
335 x 1 x 10
Really trying to focus on sitting with each set!!!

Banded ghr's
3 x 12

Out!!

Solid Dreams
10-11-11, 11:02 pm
Holy shit man, that bar looked like it was goign to snap. That's intense!

Justin Randal
10-14-11, 10:34 am
Speed bench..

Bar x 20
add doubled light band
bar x 5
135 x 5
185 x 8 x 3

Incline Dumbell press
135 x 3 x 12

wide grip tricep extension.
3 x 15

Banded chest flies
3 x 12

I'm finally able to work with a lil weight on dumbells again with no pain!!! My shoulder hasn't allowed it since my injury and it has made my press feel like ass as of late. I'm pretty pumped about this as dumbell work has always been a staple in my routines!!

Seath308
10-16-11, 2:11 am
Thanks for putting on the best meet ever! I'm glad I got that 2000 pound total at your meet!

Justin Randal
10-17-11, 11:48 am
Thanks for putting on the best meet ever! I'm glad I got that 2000 pound total at your meet!

It was awesome having you there!! You and Big Ben really killed it!! I wonder if I out total your openers dec 3?? LOL

Justin Randal
10-18-11, 4:09 pm
Had an awesome meet saturday Thank you Xccellence.com for the awesome t's!!! (I gave what was left away)
Hit up a light/quick squat w/o 630 am before hand.

Benched last night

Flat bench
bar x 20
135 x 12
225 x 12
315 x 5
365 x 5
375 x 5
385 x 5
335 x 12

Incline DB press
85 x 12
135 x 3 x 12

Banded tricep extensions
3 x 40-60ish per side..

Justin Randal
10-19-11, 6:46 pm
Squats/pulls

Stretch x 15 min

Squat
bar x 12
145 x 10
235 x 10
325 x 5
415 x 5
added belt
505 x 5
Added knee wraps
555 x 5

Pulls against quaded mini bands
225 x 3
315 x 3
405 x 2
495 x 1
545 x 1

http://www.youtube.com/watch?v=Y0rgcNCzQOM

Reverse hyper while holding 25 lbs to chest
3 x 12

Take in shake and hang for half hour

Treadmill x 20 min

Mr. Dead
10-19-11, 6:57 pm
What's up, in here...???

richvanv
10-19-11, 7:15 pm
Sounds like you put on a killer meet, wish I could've attended. Hopefully I will be able to show up next year.

Nix0r
10-19-11, 7:36 pm
Strong. As. Fuck.

Definitely gonna stick around here for ideas.

Mr. Dead
10-20-11, 11:28 am
Looking forward to seeing you, again, on Tuesday...!!!

Justin Randal
10-20-11, 11:32 am
What's up, in here...???

WORK!!


Sounds like you put on a killer meet, wish I could've attended. Hopefully I will be able to show up next year.

Thanks Rich! I've gotten som pretty good feedback! A few things that we can make better though. The next one will be in late april!


Strong. As. Fuck.

Definitely gonna stick around here for ideas.

Thanks Nix0r


Looking forward to seeing you, again, on Tuesday...!!!

Me too Dead! Bringin a training partner of mine. It's gonna ba awesome!!

Justin Randal
10-21-11, 11:09 am
Incline Bench press
135 x 10
225 x 10
275 x 5
315 x 5 x 5

Banded flies
3 x 15

Front delt raises
30 x 10
40 x 10
50 x 10
60 x 10
65 x 10

Out..

Justin Randal
10-23-11, 12:30 am
Squats..

Stretch x 5 min

155 x 10
245 x 5
335 x 3 x 5

Lunges
135 x 1 x 12
Had to leave the gym for about an hour..
135 x 1 x 12

Reverse hyper
3 x 12

55# Weighted crunches
3 x 15

Out!

Justin Randal
10-25-11, 10:34 am
When I came in last night to do Standing ohp's I was assuming my shoulder would still feel like ass and that I'd have to take it easy. To my surprise the movement felt much less unstable and there was almost no pain!! Here's how it went...

SOHP
bar x 20
135 x 10
185 x 5
225 x 5
275 x 5 (Wanted to go up but I know better)
225 x 2 x 10

I decided to lay off my typical accessory work and do some much needed back work.

Seated rows
4 x 12

Pull downs
4 x 12

Face pulls (My fat face really helps me cheat range of motion on this one!)
4 x 12

Out!!

Solid Dreams
10-25-11, 12:05 pm
Wow, man, 275 on OHP? Was this no lower movement? That's freakin incredible.

Justin Randal
10-26-11, 10:16 am
Wow, man, 275 on OHP? Was this no lower movement? That's freakin incredible.
Thanks bud..




Good training session at the Iron Works Gym ABC last night.

Plyo Jumps to warm up..

Squats
135 x 10
225 x 5
315 x 3
405 x 3
Added Belt and Knee Wraps for all Following sets
495 x 2
555 x 2
605 x 2

Pulls against 200+ band tension
Bar x 3
135 x 3
225 x 3
315 x 2 x 3

http://www.youtube.com/watch?v=wC4dmvoJ51Q

Had a great time training with the Animal crew!

Aggression
10-26-11, 10:56 am
Big strength, bro. Very niCe. I like the box jumps at the beginning, haha.

HIGA MONSTER
10-26-11, 11:14 am
"Stan, who????"

Justin Randal
10-28-11, 3:11 pm
Well I'm having some health issues at the moment and was given a medication that can cause tendon ruptures/tears. This leaves me unable to train for the next few weeks and will likely put me out for the meet on dec 3rd and the following weekend in Newport. Frustrating news but my health needs to come first. Found out a few hours before bench workout last night.. Just did some light high rep work to blow off some steam..

bench
bar x 10
135 x 3 x 20
135 x 50
185 x 50

out..

Ed Eliason
10-28-11, 7:30 pm
That's unforunate. Take care of yourself. 50 reps! I'm not sure I can even count that high... I can count to 21 with no shoes or pants on...

richvanv
10-28-11, 8:17 pm
sorry to hear Justin, but like you said just a bump in the road

Justin Randal
11-02-11, 10:21 am
After doing a bit of research and talking to an RN friend of mine it seems I should be ok doing some light training for the next couple weeks. Went in last night and did some light squirts and tugs.

Squat
bar x 10
155 x 10
245 x 5
335 x 2 x 4

Deadlift against doubled mini's for speed
135 x 3
225 x 3
315 x 6 x 2

Glute ham raise
1 x 8-9? (Hams felt like they could strain so I called it)

Banded crunches x 4 x 20

Felt good to do something! Going to do some light back work tonight.

Justin Randal
11-04-11, 9:47 am
Got in a lil bench work with my fattest friend Ricky yesterday.

Stretch Shoulders and lats x 10 min.

Bench
bar x 10
added doubled light bands
bar x 10
135 x 5
185 x 5
225 x 5
275 x 5

Standing OHP
bar x 10
135 x 5
185 x 2 x 5 (Stopped and held the weight over head for 3-5 sec per rep)

Tricep extensions
4 x 12


Feeling ok but the Meds I'm taking don't seem to be working.. Headed to Sacramento this weekend to help out at a Super Training meet and go to the Sac pro saturday night. Going to be a blast!!

Solid Dreams
11-04-11, 10:23 am
With doubled light bands, what does that affect?

Justin Randal
11-07-11, 11:48 am
With doubled light bands, what does that affect?

Good question. Bands are a form of accomidating resistrance. Accomidating resistance can remove your strength curve making the lift just as hard throughout the entire movement or in some cases reverse it making it harder at the top of the movement. This teaches you to strain harder for a longer period of time. Chains are another good form of accomidating resistance. In the case of my last workout it was much harder at the top of the lift. I typically use mini bands but just felt like killing it. Here's a good article by Dave tate on how accomidating resistance came to be. http://www.t-nation.com/free_online_article/sports_body_training_performance/accommodating_resistance



Went to 2 powerlifting events and a bodybuilding show down in Sacramento this weekend and had an amazing time!! Got to see my good budy Brad win his class in his first BB show after losing 80 pounds!!! He was fat as hell and looked like he was going to die after every lift just 10 months ago! Watched Treston shull total 2500 and Laura Phelps total well over 1700 in multi ply. The best part of the weekend was handling my sister Abi as she totaled 760 @ 123 raw at the womens Pro/Am earning her first Elite Total!!

Had a great training session @ ST Gym on friday evening and hit a huge deadlift PR even though I was told not to train heavy. I know that may sound a bit stupid, but i felt great and I know my body well enough to know when I need to stop (It was a hard lesson lemme tell ya). Here's how it went..

Stretch x 5 min

Straight leg DL warmup
135 x 10

Deadlift against doubled mini bands
135 x 3
225 x 3
275 x 2 x 3
315 x 3
405 x 2
495 x 1
585 x 1 PR!!

SSB squat against Blue (Heavy) using full rom. (Ass to grass)
225 x 3 x 10

Reverse hyper
3 x 12

BIG BEN
11-07-11, 11:53 am
congrats to Abi and the other lifters who did well, and frigging solid PR on the deads. those band pulls are deceptively dirty... hope your doing well brother!

Solid Dreams
11-07-11, 11:59 am
Congratulations to your sister man, and thats an amazing PR!

I wish I had some bands, maybe one day when I graduate to the big boy gyms I'll be able to try them out.

Justin Randal
11-08-11, 10:05 am
Thanks guys. I'm really proud of her!!

Went for an over head press max last night and did ok. Still have 30lbs to get back but it will come with better stability and time.. Here's how it went..

Stretch shoulders x 5min

OHP
bar x 2 x 12
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1 (Shakey)
Vid- http://www.youtube.com/watch?v=ASIC5FyAU0A

Flat bench
135 x 5
205 x 5
280 x 5
325 x 5
365 x 8

Incline db press
60 x 10
85 x 8
125 x 10
145 x 10

Face pulls
3 x 12

Ed Eliason
11-08-11, 10:20 am
nice looked easy

Justin Randal
11-09-11, 10:49 am
Did some light squats and pulls last night..

Stretch x 10 min

Squat- Legs fully colapsed (Ass to da flo!)
bar x 10
145 x 10
235 x 10
325 x 10
415 x 3 x 5 (Pause first and last rep each set)

Reverse band deads Bands take at least 90 out of the bottom
315 x 3 x 3
405 x 5 x 2

Squatmornings with GCB
265 x 4 x 3

Banded hamstring curls
4 x 15

out!!

Solid Dreams
11-09-11, 12:56 pm
I hate it when you say light workouts and you're crunching what I want to be able to do. You freakin beast!

Justin Randal
11-11-11, 11:14 am
Got in a lil speed pressin yesterday before heading to my daughter's school concert (Only had 45 min).

Warm up with light front db raises

Bench against bands and chains
bar x 10
added mini bands
bar x 5
added 90lb chains
bar x 5
135 x 2 x 3
185 x 8 x 3 (1-2 min in rest between sets)
vid- http://www.youtube.com/watch?v=0TTF_aup5Ds

Banded Tricep extensions
3 x 50-60ish

Banded Flies
3 x 15

Out

mcbeast
11-11-11, 12:50 pm
nice looked easy

Everything he did that day looked easy.

Hopefully I can make it up there Monday.

Justin Randal
11-14-11, 12:34 pm
Everything he did that day looked easy.

Hopefully I can make it up there Monday.

Didn't feel easy!! LOL


Here's a sweet vid from my trip to SuperTraining a couple weeks ago!! LOL

http://www.youtube.com/watch?v=2WkbyFPcNa0

Mr. Dead
11-14-11, 12:38 pm
Anything goin' on, in here...???

Justin Randal
11-14-11, 10:39 pm
Anything goin' on, in here...???
Work!!! That's what's goin on big son!!!

Mr. Dead
11-14-11, 11:51 pm
Work!!! That's what's goin on big son!!!

Looks more like fun, to me...

Justin Randal
11-15-11, 11:15 pm
Looks more like fun, to me...
Yes sir!!!

Had a fair bench session yesterday and hit a rack pull pr tonight!! Here's how both workouts went.

11-14-11

Stretch shoulders x 10 min

Bench press
Bar x 15
135 x 10
225 x 8
315 x 2
405 x 1
455 x 1
500 x 1 First 500lb attempt post pec tear. After watching vid it looks questionable. Either way it doesn't really matter as it's just a stepping stone.
vid- http://www.youtube.com/watch?v=p2whRv3k6Ak

rolling tricep extensions
3 x 15

face pulls
3 x 12

Done!



11-15-11

squat the bar
2 x 15

rack pulls from knees
225 x 2 x 2
315 x 2
405 x 2
495 x 2
585 x 1
675 x 1
725 x 1 Went up easy!! (Old pr)
765 x 1 PR!!
vid- http://www.youtube.com/watch?v=EEujV7QNDSA

Glute ham raise
3 x 20

Pulldowns
3 x 12

All in all a good couple sessions. Going to spend the next few weeks attacking my press lockout as that seems to be my sticking point at the moment. Need to squat heavy soon..

Looking forward to the next week with my family at Didney Lan!! Yup you heard me right, I'm goin to DIDNEY LAN Sucka's!!!! Will be back next monday. See you in a week..

Solid Dreams
11-15-11, 11:52 pm
Dayum, man, you are strong as hell. Everytime I come in here I feel pretty motivated to go harder, because I want to do that!

Justin Randal
11-18-11, 7:53 pm
Got in some work at the local 24hr fatness up the street from the park here in Anaheim. Hit a good press workout and followed it with some good ole BB style work!!

Incline press
Bar x 2 x 15
135 x 10
225 x 10
275 x 5
315 x 5 x 5
356 x 5

Front db raises
25's x 10
45's x 10
55's x 10
65's x 10

Pec deck
worked up to the stack x 2 x 12

Machine side delt raises
worked up to the stack x 2 x 12

Incline cable flies
3 x 15

Abs x 4 x 20

mcbeast
11-19-11, 9:04 pm
....Thats it? Hope your enjoying your trip, your Royal Fatness....

Justin Randal
11-23-11, 11:13 am
Dayum, man, you are strong as hell. Everytime I come in here I feel pretty motivated to go harder, because I want to do that!
Thanks Solid, Go Hard!!!!


Got in a quick press work out last night as I am laying off lower body work til tonight.

Stretch/warm up x 10 min

Flat bench
bar x 10
135 x 10
225 x 8
315 x 5
365 x 5
Added sling shot
405 x 5
455 x 5
495 x 3 (Felt unstable so I racked it)
Ditched sling shot
405 x 3 (Pec gave a sharp sting on the third rep so I racked it)

Flat DB press
85 x 10
115 x 4 (Same pec sting so I called it on pressing movements)

Banded tricep extensions
3 x 10

Face pulls
2 x 10

OUT!!

Abi Grove
11-24-11, 10:31 pm
I am pretty sure I pr'd on good mornings today 1) because of your jolliness 2) because you shoved an egg mcmuffin in my face 3) if I didn't pr on this day I would not deserve the glorious feast I consumed thereafter.

Good work on the pulls! I will get you video when we plot world domination tomorrow.

Eat well and prosper,
your Fat little sister Abi

Abi Grove
11-25-11, 1:00 pm
Hey did you post the video of your pull pr when we were in sac?

Mr. Dead
11-25-11, 1:02 pm
Hey did you post the video of your pull pr when we were in sac?

I know he posted the pic of him and Stan sharing a drink, and looking like the Spaghetti scene from "Lady and the Tramp"... *LOL*

Justin Randal
11-27-11, 7:36 pm
I am pretty sure I pr'd on good mornings today 1) because of your jolliness 2) because you shoved an egg mcmuffin in my face 3) if I didn't pr on this day I would not deserve the glorious feast I consumed thereafter.

Good work on the pulls! I will get you video when we plot world domination tomorrow.

Eat well and prosper,
your Fat little sister Abi
The egg mcmuffin is the source of all my power..



Hey did you post the video of your pull pr when we were in sac?
http://www.youtube.com/watch?v=2WkbyFPcNa0
BOOM!!



I know he posted the pic of him and Stan sharing a drink, and looking like the Spaghetti scene from "Lady and the Tramp"... *LOL*
Seath308 is jealous..


Had a great time training with Ed (Mcbeast) and the ladies of locals on thanksgiving. Got in some good pulling and accessory work, though I likely should have kept the pulls a little lighter. I tend to wait 2 weeks between heavy pulls and do lighter speed work on the weeks in between as I have seen solid progress this way. I've also found that moderate (70-85%ish) range repitition to failure can take closer to 3 weeks to recover from so you won't see me do it often.. Here's how the day went.

Light squats to warm up
155 x 2 x 10

3" deficit pulls against doubled mini bands
155 x 2 x 5
245 x 2
335 x 2
425 x 2

Demils against doulbed mini's
155 x 2 x 20
155 x 1 x 12

Banded GHR's
2 x 12
1 x 10 + 9ish without band

Vid- http://www.youtube.com/watch?v=nVpFcQ9rizk

Got in some back and bi work Saturday

Seated row up to the stack
2 x 10

Low row
3 x 12

Hammer row
3 x 12

Hammer curls x 5 sets

Bicep burnout (decending set) x 2

mcbeast
11-27-11, 8:04 pm
This was a solid session J. Any idea what music was playing the entire time? It was like industrial soundtrack music..

Abi Grove
11-28-11, 12:42 am
This was a solid session J. Any idea what music was playing the entire time? It was like industrial soundtrack music..

it was either datsik or basehead pandora station.

Justin Randal
12-01-11, 12:10 am
Tuesday night Squats and Pulls

Stretch x 10 min

Squat
bar x 10
155 x 10
245 x 5
335 x 2
425 x 2
added belt
515 x 2
565 x 2

Pull against mini bands
155 x 2 x 3
245 x 2 x 3
335 x 3
385 x 3

I've had a cold and generally felt like ass so just did a little ab work and called it a night..

Ed Eliason
12-01-11, 12:10 am
mmmm..... ass.......

Justin Randal
12-03-11, 12:51 am
Back, tri's and abs

Reverse cable fly sled drags
5 x 200 feet

Tricep push downs
4 x 12

Banded rows
3 x 15
2 x decending sets

Banded rolling tricep extensions
4 x 12

Banded crunches
4 x 20

Banded tricep extensions
3 x 50ish

Weighted Planks
x 2 decending sets with 3x 35# sandbags and a 25 kilo plate.

Turkish get up with a person x 1!!!
http://www.youtube.com/watch?v=41RqMsL7zy4

Solid Dreams
12-03-11, 1:02 am
Haha, thats excellent motivation. "Fat boy...cmon!"

You love your bands, I'm going to order some if the new gym I'm moving to doesnt have any.

Justin Randal
12-05-11, 4:45 pm
Haha, thats excellent motivation. "Fat boy...cmon!"

You love your bands, I'm going to order some if the new gym I'm moving to doesnt have any.
We don't have much in the way of machines so we have to be creative. But yes I love them!!


Saturday squirts

Stretch x 15 min

Squat
bar x 10
155 x 10
265 x 10
355 x 10
445 x 10
http://www.youtube.com/watch?v=6HIx-fBnpUI

Banded GHR's
3 x 15

Reverse hyper
3 x 12

OUT!

Seath308
12-12-11, 1:27 am
Thanks again for all the help this weekend! I would have been lost with out you this weekend!

J Wong
12-12-11, 9:59 am
You are getting jackeder and tanner each time I see a workout in here

Justin Randal
12-12-11, 2:58 pm
Thanks again for all the help this weekend! I would have been lost with out you this weekend!
I love you..


You are getting jackeder and tanner each time I see a workout in here
Spanks thanky..


Well, I've finally been able to figure out whats going on with me and it looks like the worst is over. Firstly I had an internal tear down by "The Boys" that got infected and my "Genius" doctor likely would have never figured it out had Seath308 not told me about his experience with this. Secondly I started passing a kidney stone middle of last week and finally passed it friday morning. This was the single most painful experience that I have ever endured! All of that being said, I'm glad to have gotten some answers, my doctor was starting to hint at the possibility of cancer and I was a bit nervous.

Now that this craziness is behind me, I'm confident that I'll be more than ready to hit the platform in the coming weeks. I've decided to do a UPA meet on february 23! This will be long over due for me and I can't wait to get back at it!!

Success Bitches!!

Mr. Dead
12-12-11, 3:18 pm
I love you..


Spanks thanky..


Well, I've finally been able to figure out whats going on with me and it looks like the worst is over. Firstly I had an internal tear down by "The Boys" that got infected and my "Genius" doctor likely would have never figured it out had Seath308 not told me about his experience with this. Secondly I started passing a kidney stone middle of last week and finally passed it friday morning. This was the single most painful experience that I have ever endured! All of that being said, I'm glad to have gotten some answers, my doctor was starting to hint at the possibility of cancer and I was a bit nervous.

Now that this craziness is behind me, I'm confident that I'll be more than ready to hit the platform in the coming weeks. I've decided to do a UPA meet on february 23! This will be long over due for me and I can't wait to get back at it!!

Success Bitches!!

Glad to hear the issue has been resolved... Looking forward to seeing you, Saturday...

Ed Eliason
12-12-11, 7:47 pm
Sweet! We should have a few from Timber Gym at the UPA meet!

mcbeast
12-13-11, 3:09 am
Glad to see your back at it, look forward to seeing you saturday. Have you figured a date for your meet yet?

Justin Randal
12-15-11, 1:44 pm
Well after more than a week I'm back in the gym. Did a little squatting and pulling.

Stretch x 10 min

Squats
bar x 10
155 x 10
245 x 5
335 x 3 x 3

Pull against doubled mini bands
155 x 5
245 x 3
335 x 3 x 3

GHR x 3 x 12


Felt weak and out of shape (Sweating and breathing hard most of the workout) but it's nice to be back!!

Justin Randal
12-17-11, 10:38 pm
Had a kick ass time at the Seattle ABC today!! It's always nice to rub shoulders with some of the strongest dudes in the country and Team Iron Horde was 8 deeeep!!!! Here's how my day went..

Treadmill x 10 min

Light hamstring curls and pulldowns to warm up

Deadlifts
135 (Straight leg) x 4
225 (Straight leg) x 4
315 x 3
405 x 3
495 x 2
585 x 2
675 x 1 Felt easy enough but after seeing the vid my set uo was shit! Need to focus on sitting back and locking my shoulders in!!

single leg hammy curls
3 x 12

Seated rows
3 x 12
1 x 10 (Per side)

Didn't have much time for more as I was being pulled aside to wrap knees but it was still a great work out!!

VId by HiggaMonster- http://www.youtube.com/watch?v=pZxpTSm9tjE

HIGA MONSTER
12-17-11, 11:05 pm
Had a kick ass time at the Seattle ABC today!! It's always nice to rub shoulders with some of the strongest dudes in the country and Team Iron Horde was 8 deeeep!!!! Here's how my day went..

Treadmill x 10 min

Light hamstring curls and pulldowns to warm up

Deadlifts
135 (Straight leg) x 4
225 (Straight leg) x 4
315 x 3
405 x 3
495 x 2
585 x 2
675 x 1 Felt easy enough but after seeing the vid my set uo was shit! Need to focus on sitting back and locking my shoulders in!!

single leg hammy curls
3 x 12

Seated rows
3 x 12
1 x 10 (Per side)

Didn't have much time for more as I was being pulled aside to wrap knees but it was still a great work out!!

VId by HiggaMonster- http://www.youtube.com/watch?v=pZxpTSm9tjE
Good times brah!

I hope some of your crew will want to do the "Imperial Classic" on Jan 21st. I emailed Matt Stahlburg an entry form today, so ask him to forward it to you and your crew of Iron Whores... LOL

HIGA MONSTER

Solid Dreams
12-17-11, 11:28 pm
Had a kick ass time at the Seattle ABC today!! It's always nice to rub shoulders with some of the strongest dudes in the country and Team Iron Horde was 8 deeeep!!!! Here's how my day went..

Treadmill x 10 min

Light hamstring curls and pulldowns to warm up

Deadlifts
135 (Straight leg) x 4
225 (Straight leg) x 4
315 x 3
405 x 3
495 x 2
585 x 2
675 x 1 Felt easy enough but after seeing the vid my set uo was shit! Need to focus on sitting back and locking my shoulders in!!

single leg hammy curls
3 x 12

Seated rows
3 x 12
1 x 10 (Per side)

Didn't have much time for more as I was being pulled aside to wrap knees but it was still a great work out!!

VId by HiggaMonster- http://www.youtube.com/watch?v=pZxpTSm9tjE

That looked amazingly fun, but I'd be embarrassed as shit with all you powerful as fuck people. Abi is pretty freakin strong, that was impressive as hell. And of course HIGA and Ben Rice doing some crazy pulls, christ!

HIGA MONSTER
12-18-11, 12:02 am
That looked amazingly fun, but I'd be embarrassed as shit with all you powerful as fuck people. Abi is pretty freakin strong, that was impressive as hell. And of course HIGA and Ben Rice doing some crazy pulls, christ!
Never feel embarrased bro.

Jump right in and join the mix with the other Animals and me.
Thats what the ABC's are all about. Working together as a family. ANIMAL family.

HIGA MONSTER

BIG BEN
12-18-11, 1:17 am
Never feel embarrased bro.

Jump right in and join the mix with the other Animals and me.
Thats what the ABC's are all about. Working together as a family. ANIMAL family.

HIGA MONSTER
What grant said entirely! ABCs are a chance for us to come together and support each others strength goals in a safe inclusive environment regardless of what your strength level may be. It's a great chance for learning and for having fun with like minded individuals!

Mr. Dead
12-18-11, 2:02 am
What grant said entirely! ABCs are a chance for us to come together and support each others strength goals in a safe inclusive environment regardless of what your strength level may be. It's a great chance for learning and for having fun with like minded individuals!

Even runts like me...

Mr. Dead
12-18-11, 2:03 am
Justin, it was great seeing you, today...!!!

Justin Randal
12-19-11, 8:06 pm
Justin, it was great seeing you, today...!!!
You too bigs..


That looked amazingly fun, but I'd be embarrassed as shit with all you powerful as fuck people. Abi is pretty freakin strong, that was impressive as hell. And of course HIGA and Ben Rice doing some crazy pulls, christ!
Not to sound like a broken record but, Higa hit it on the head bro! We are a community that is widely unaccepted in the first place and we need to stick together!! It's also a plus to be able to learn from the seasoned lifters. You'll make less mistakes along the way!!

Justin Randal
12-20-11, 9:38 pm
Light bench and tricep work today

Light shoulder/pec warmup with db's

Bench
135 x 10
225 x 10
315 x 5
added slingshot
365 x 5
405 x 5

Tricep extensions
3 x 12

Cable pec flies
3 x 12
OUT!

Here's another vid from the ABC on Saturday

http://www.youtube.com/watch?v=50IpE8F8J3Y&feature=youtu.be&hd=1 x x

Justin Randal
12-23-11, 12:02 am
Went out and got one last training session with Stan before he moves to Vegas next week. Got in some squat and bb style leg work and didn't even puke! Must not have worked hard enough.. (Of course not!!)

Stretch x 5 min

Squat
bar x 10
145 x 10
235 x 10
325 x 5
added belt
415 x 5
505 x 5
505 x 6

Leg Press
4 x 10

Leg Extensions
3 x 10

Legs were jelly.

Justin Randal
12-24-11, 11:41 pm
Bench
135 x 10
225 x 10
315 x 8 x 3

Incline bench
135 x 10
225 x 2 x 10

Lat pull downs
4 x 10

Seated rows
4 x 12

BIG BEN
12-24-11, 11:57 pm
Bench
135 x 10
225 x 10
315 x 8 x 3

Incline bench
135 x 10
225 x 2 x 10

Lat pull downs
4 x 10

Seated rows
4 x 12

looks kind of light for you... you haven't been feeling "bodybuilder'ish" recently have you?

Justin Randal
12-25-11, 12:13 am
looks kind of light for you... you haven't been feeling "bodybuilder'ish" recently have you?

Jacked & Tan SUCKA!!!! Really though, I tend to wave up in strength over a couple months and just start back @ the bottom and climb on up each time (Even if I feel strong enough) if that makes sense. It gives me a chance to build up a bit more mass each time and saves my joints a bit.

mcbeast
12-25-11, 12:14 am
Jacked & Tan SUCKA!!!! Really though, I tend to wave up in strength over a couple months and just start back @ the bottom and climb on up each time (Even if I feel strong enough) if that makes sense. It gives me a chance to build up a bit more mass each time and saves my joints a bit.

When can I see you again? ;)

BIG BEN
12-25-11, 12:57 am
Jacked & Tan SUCKA!!!! Really though, I tend to wave up in strength over a couple months and just start back @ the bottom and climb on up each time (Even if I feel strong enough) if that makes sense. It gives me a chance to build up a bit more mass each time and saves my joints a bit.Makes sense, I just wanted to make sure ;) guess I should rename my thread soft and pale haha

Justin Randal
12-27-11, 10:33 pm
One last training session before I start to turn up the weight for this cycle!!

Squirt
bar x 145 x 10
235 x 5
325 x 5
415 x 5
465 x 5

Speed pulls
225 x 5
315 x 5
405 x 6 x 2

Single leg Hamstring Curls
3 x 15

Flexing in the mirror x 45 min!!

BIG BEN
12-28-11, 12:42 am
Flexing in the mirror x 45 min!!

Best part ;)

Justin Randal
12-28-11, 8:02 pm
Best part ;)

I thought so too!!

Justin Randal
12-30-11, 2:05 pm
Floor Press
bar x some
135 x 10
225 x 5
315 x 5
Added slingshot
365 x 5
Back down set
315 x 25

Cable tricep extensions
3 x 12

Reverse fly sled drags
3 x 150 feet

Rolling tricep extensions
3 x 10

Banded rows
3 x 15

Justin Randal
01-02-12, 1:27 pm
Hope everyone had a safe new year!

Stretch x 10 min

Safety bar speed squats against green (medium) bands to a 13" box
bar x 10
Added bands x 10
155 x 5
245 x 5
295 x 3 x 6
Decided to work up a coulpe sets
385 x 3
425 x 3

Split squats
3 x 10

Glute ham raise
3 x 12

Reverse hyper
3 x 12

Justin Randal
01-04-12, 1:37 am
Did some pulling @ Seattle Strength and Power tonight and decided to go all out and see where i'm at. I don't do this often as I typically save 100% max effort for meet day but it's been too damn long since I've seen the platform and I just needed it!! Here's how the night went.

Squat warmup
bar x 10
145 x 10
225 x 2 x 10

Deadlift
225 x 3
315 x 3
405 x 3
Added Belt
495 x 1
635 x 1
705 x 1 PR!!!!

Vid- http://www.youtube.com/watch?v=unChjBIjl9o&feature=youtu.be

Deficit Straight Leg Deads (3'' box)
315 x 5 x 5

Hamstring curls
3 x 15

Leg Press
3 x 12

Great night!!

Ed Eliason
01-04-12, 9:39 am
Fantastic deadlift Justin!

Big D
01-04-12, 10:23 am
PRRRRRR nice work

HIGA MONSTER
01-04-12, 10:25 am
Sick pulls brah. Ricky's was easy too!

Aloha,
HIGA MONSTER

pushin weight
01-04-12, 12:03 pm
awsome thread...

Justin Randal
01-04-12, 11:57 pm
Fantastic deadlift Justin!
Spanks Ed!


PRRRRRR nice work
Thanks. I'm pumped!!


Sick pulls brah. Ricky's was easy too!

Aloha,
HIGA MONSTER
Ricky is really the mastermind behind bringing my pull up. He's a great lifter and coach as it turns out!!


awsome thread...
Thank you!!


Did some pressing at Golds today

Incline Bench
bar x 10
135 x 10
225 x 10
315 x 5 x 5

Wide hammer bench
5 x 12
Dropset x 20

Cable flies
3 x 12

Tricep Push Downs
3 x 12
Decending set x 40-50ish

Treadmill x 15min. Walking @ an incline. (Fatty don't run!!)

Justin Randal
01-06-12, 3:41 pm
Got in some work with Bid Gabe Moen @ Flex Fitness yesterday.

Supersets

Pullups x 8
Pulldowns x 12

Pullups x 7
Pulldowns x 12

Pullups x 7
Pulldowns x 12

Pullups x 5
Pulldowns x 12

Supinated grip seated rows
4 x 15

Incline DB rows
4 x 12

Swimmer lat pulls
3 x 15
1 x dropset

This workut smoked me! Sore today, feels good!!

Justin Randal
01-09-12, 12:57 am
Ben Seath was out to squat yesterday and my brother Mike is back in the gym after 2 spinal surgeries and more than a year off! Awesome to have him back!!

Squatmornings
65 x 5
155 x 5
245 x 5
335 x 2 x 3

Speed pulls against doubled mini's
135 x 3
225 x 3
315 x 2 x 3

Reverse hypers
3 x 12

Justin Randal
01-10-12, 1:13 am
Got in a light press workout with Jimmy Pacifico yesterday.

Stretch/warm up x 10 min

Hanging Kettle bell bench press. With this workout you use bands to hang weight from a standard barbell. It's great for stability as well as rehab work when done with less weight.

Bar x 10
add 20# KB x 12
Add 30# DB x 12
Add 35# DB x 12
Add 25# DB x 2 x 12
http://www.facebook.com/#!/photo.php?v=569239478344&set=vb.98301400&type=2&theater

The next movement was just one long set done with 35# DB's.
Pec flies x 10
Lat pullovers x 10
Pec flies x 8
Lat pullover x 8
Pec flies x 6
Lat pullovers x 6
Pecflies x 4
Lat pullovers x 4
Pec flies x 2
Lat pullovers x 2
And then 1 more set!

Dips
2 x 12

Banded tricep extensions
2 x 12

Justin Randal
01-11-12, 4:55 pm
Came in today and did some light work and rehab work.

15 minutes on treadmill walking at an incline.

Push sled
walk 100 feet and sprint 100 feet x 5 sets

Box squat Box jumps
worked up to a 48" box for a 3 x 3

Reverse hyper
3 x 12

Roll out hips, IT bands, low back and groin with pvc roller

Lay on a lacross ball and roll out sub scap, traps, pecs and delts

Banded stretches for hips, glutes low back, IT bands and hammies.

Banded stretches for shoulders, lats and pecs

This took me an hour and a half. Crazy!!

Justin Randal
01-13-12, 2:28 am
Came in for my first max effort press in more than a month. I have been focusing on rehab and BB movements and it's time to start turning the volume down and see where I'm at. Todays plan was to take 80ish% for a double and add some board work.

Stretch x 5 min
Warm up shoulders/rotators

Bench
bar x 2 x 10
135 x 10
225 x 5
315 x 5
365 x 5
405 x 2 x 2 Easy sets
added 3 board
455 x 2 x 3 Felt smooth and fast

Everything felt explosive tonight.

Tricep extensions
3 x 10

Cable flies
3 x 10

Aggression
01-13-12, 8:36 am
Gotta love when everything feels right and you're on point.

Justin Randal
01-15-12, 4:05 am
Gotta love when everything feels right and you're on point.

Yeah it's been a while with my pressing.



Got in some speed squats with Mel and Eddie today.

Treadmill @ incline for 15 min

Stretch x 10 min

Reverse hyper
2 x 12

Speed squat against medium bands.
bar x 2 x 10
added choked medium bands
bar x 10
145 x 3
235 x 2
325 x 2
375 x 5 x 2
415 x 5 x 2

Vid- http://www.youtube.com/watch?v=W7uGqix94iI&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Banded glute ham raises
2 x 10

Reverse hypers
2 x 12

OUT!!

Justin Randal
01-17-12, 12:19 am
Nice and easy today..

Shouler harness Rotator work x 20 min

Stretch shoulders / lats x 10 min

Speed Bench
bar x 10
Added Light bands
2 x 3
Added 200lbs chain
10 x 2

Tricep pushdowns
3 x 10

Flies
3 x 15

Out!

Justin Randal
01-18-12, 11:08 pm
Foam roll and stretch x 15 min

Safety bar box squirts (14'' box)
bar x 10
add 80# in chain
bar x 10
add another 80# in chain (160# total)
bar x 10
155 x 5
245 x 5
335 x 2
385 x 2
425 x 2
475 x 2

Sinlgle leg leg press
3 x 12 @5 plates per side..

Hamstring curls
3 x 12

Justin Randal
01-23-12, 3:48 am
Rolled into Aberdeen this evening to get some squat schooling from Ben Seath and start my prep for The Cage @ the Arnold.

Stretch x 10 min

Straight leg deadlift
135 x 2 x 5

Squat
135 x 2 x 10
225 x 5
315 x 5
405 x 3
Added belt
495 x 1
Added wraps for all following sets
585 x 1
650 x 2 PR!!
700 x 1 PR!!!!!!!!!!!

http://www.youtube.com/watch?v=Ok3Z0cwbuUo&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

It was a little shakey but felt easier than I thought it would!

Hack Squats
3 x 12

Hamstring Curls (Light)
3 x 15

Great night!!
Thanks Ben!!

Seath308
01-23-12, 4:04 am
Rolled into Aberdeen this evening to get some squat schooling from Ben Seath and start my prep for The Cage @ the Arnold.

Stretch x 10 min

Straight leg deadlift
135 x 2 x 5

Squat
135 x 2 x 10
225 x 5
315 x 5
405 x 3
Added belt
495 x 1
Added wraps for all following sets
585 x 1
650 x 2 PR!!
700 x 1 PR!!!!!!!!!!!

http://www.youtube.com/watch?v=Ok3Z0cwbuUo&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

It was a little shakey but felt easier than I thought it would!

Hack Squats
3 x 12

Hamstring Curls (Light)
3 x 15

Great night!!
Thanks Ben!!

700 POUND RAW SQUAT @ 260ish bodyweight!! Damn good Squat!

Justin Randal
01-25-12, 1:56 am
700 POUND RAW SQUAT @ 260ish bodyweight!! Damn good Squat!
Thanks for the coaching!!


Got in a quick Deadlift workout with Ben tonight.

Stretch x 10 min

Deficit Deadlifts

135 x 5

315 x 3
405 x 3
495 x 3 x 3
http://www.youtube.com/watch?v=Hascde9jRhY

Single leg hamstring curls
4 x 12

out!!

Justin Randal
01-29-12, 6:40 pm
Well the last couple days have been pretty awesome! Had a pretty solid bench session Friday and we had our first ABC @ locals gym on Saturday. I'll start with Friday's bench work.

Stretch shoulders, lats and chest x 10 min

Warm up rotator cuffs x 5 min

Light rows to warm up back.

Bench
135 x 2 x 8
225 x 8
315 x 5
405 x 2
455 x 3 (just missed 4th rep)
http://www.youtube.com/watch?v=pAv8uYLbhMQ&list=UUZbMg05UwTZJdI5XUAH9FVA&index=2&feature=plcp

Front dealt raises
4 x 12

Tricep push downs
4 x 12

OUT!

Saturday ABC
Well we ended up with 25-30 lifters there saturday and I must say, this is the best time I've had training @ Locals in a long time!!

ABC Squats

Stretch hips/hammies x 10 min

Squats
145 x 10
255 x 5
345 x 3
435 x 3
525 x 2
Added wraps for all following sets
615 x 1
650 x 3
http://www.youtube.com/watch?v=MuCj2X9aKZk&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

No accessory work on this day!!

Here's Higa's video of the event. Glad he got more video than I did!!

http://www.youtube.com/watch?v=ySEcNdYB9dU&lc=sifl8JKRSVls75fE5hlLkJplioovVCmhLyDB8tr-a7U&context=G23e9555FAAAAAAAACAA&feature=g-all-c

J Wong
01-31-12, 5:54 pm
I might have missed it...when is your next meet?

Aggression
02-01-12, 8:50 am
Do you follow any sort of program for your training? Or do you just go off on your own and piece things together?

Justin Randal
02-01-12, 6:37 pm
I might have missed it...when is your next meet?
Feb 25


Do you follow any sort of program for your training? Or do you just go off on your own and piece things together?
I basically have 2 types of training plans or seasons if you will.

1 Get Jacked (and Tan)
When I don't have a meet in sight I tend to run more of a BB style routine. My reasoning for this is pretty simple. A bigger muscle is a stronger muscle. During this period I am simply adding the muscle to later make stronger.

2 Get Stronger
Once the glory of my spray tan has faded (And I've decided on a meet) I basically run Conjugate without speed days for the bench. Though I still hit speed work every few weeks (just not every week). I have a few pretty basic rules during this period.
(1) I only pull over 90% every 3rd week and rarely ever pull a max.
(2) I only Squat over 90% every other week and rarely hit maxes.
(3) I keep my bench under 90% save 1 or 2 sessions.
I stick by these (Most of the time) to ensure I have ample recovery time and lessen the likelyhood of injury.


I think the most important thing you can do for yourself is find your weaknesses and exploit them. When I say weakness, I mean the thing you hate doing because it is embarrassing. Be ok being weak!!! We train to improve weakness, so why not start at our weakest point? It can only get better from there! I also make it a point not to train for maxes very often as I find it can drastically slow your progress and sometimes even take you back a few steps. (Disregard the next couple weeks as I'll be pushing pretty hard before this meet. LOL)

Justin Randal
02-03-12, 3:32 pm
My lead up for the Feb 25th meet is going really well. I'm just starting to feel a bit beat up. My #'s in all 3 lifts are further along than I had ever expected they would be. This tuesday I will take my squat and deadlift openers. I prefer to do them both in the same workout. This ensures that the dead will be doable. I plan to take a lighter week with the bench and take my bench opener 1 week out from the meet. Got in a solid press workout last night and took 5 pounds under my planned 2nd attempt. Here's how it went..

Stretch shoulders lats and pecs x 10 min

Warm up rotators x 3 light sets

Light lat pulldowns, (To get lats firing)

Bench
135 x 10
225 x 5
315 x 2
405 x 2
455 x 1
495 x 1 (Nice and smooth)
added 2 board
525 (Planned 3rd attempt) x 1

Vid- http://www.youtube.com/watch?v=FQQrczJzy7Y&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Cable flies
4 x 12

Tricep pushdowns
4 x 12

Out!!

Justin Randal
02-10-12, 3:57 pm
Got in my last heavy bench workout before taking my opener next friday.

Stretch shoulders, pecs and lats x 20 min

Flat bench
135 x 10
225 x 10
315 x 5
405 x 2
455 x 1
Added slingshot
495 x 2
545 x 1
Removed slingshot and added 2 board
475 x 1
515 x 1
545 x 1

Tricep extensions
3 x 10

Light seated rows
3 x 10

http://www.youtube.com/watch?v=VARrSc_nlr4&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Ed Eliason
02-11-12, 12:26 pm
Smoke show!!!!!!!!!!!!!! Great pressing Justin!

GoldieLocks
02-11-12, 1:51 pm
Keep up the great work, you're killing it.

Justin Randal
02-15-12, 2:24 am
Keep up the great work, you're killing it.
Thanks Goldie!!


Smoke show!!!!!!!!!!!!!! Great pressing Justin!
It's coming back!!

Came in tonight and hit my squat and deadlift openers for the meet.
Here is the video: http://www.youtube.com/watch?v=9XClIcMpLmE&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Stretch x 10 min

Squat
bar x 10
145 x 10
255 x 3
345 x 3
added belt
435 x 2
525 x 2
added knee wraps
615 x 1
670 x 1 (Planned Opener)

Deadlift
225 x 3
315 x 3
Added belt
405 x 2
495 x 1
585 x 1
660 x 1 (Planned Opener)

I felt really strong tonight!!

J Wong
02-16-12, 9:56 pm
..so damn strong. Looking forward to your meet results!

Justin Randal
02-22-12, 7:36 pm
..so damn strong. Looking forward to your meet results!
Thanks Boom!!

So I've gotten a bit behind on this so I will just sum up the last 2 workouts.

Last friday I hit my bench opener and killed 490. I have some really good momentum going with this lift!!

Went in last night and did some light blood flow work. Took a few sets of box squats against blue bands with no weight. Then did a couple sets of banded demils and finished with a couple light sets of hammy curls.

I honestly can't wait for these next 2 weekends!!! Meet this saturday and The CAGE the following weekend!! I'm more than pumped for this!!!!

Justin Randal
02-27-12, 1:22 pm
Well I finally managed to hit the platform. Here's how it went..

Squat

670- 3 whites
710- 3 whites
750- miss

I wasn't ver happy with my squat form on this day. I just couldn't seem to get it locked in!


Bench

500- 3 Whites Felt very easy!!
525- Miss pec strain. Called it a day to be safe

Deads

660- 3 Whites
700- 3 whites
725- Miss Felt rib strain and din't wana strain through it

Vid- http://www.youtube.com/watch?v=5JACIPepEBE

2000 WILL FALL!!!!

Ed Eliason
02-27-12, 7:23 pm
Great job Saturday Justin. Yes 2000 will fall.

Seath308
02-29-12, 4:00 pm
Looked really strong left plenty in the tank for the next meet!

Justin Randal
03-05-12, 10:54 pm
Wow, what an awesome weekend!! From meeting some of my idols in The Cage or @ the ABC, to the massive energy from the athletes and the crowd, this event only left me wanting MORE!! I didn't realize Animal has such a huge following. There must've bee 100 plus people @ the ABC saturday night and the energy in the gym was insane, I'm not sure I've seen so many like minded people in the same room. Not to mention some of us got a deadlift coaching sessio from Ed Coan! This was def a once in a lifetime experience, thank you Animal for letting me be apart of it!!

P.S. TEAM YELLOW BITCHES!!!!!!

RedlegDbell
03-05-12, 11:04 pm
Wow, what an awesome weekend!! From meeting some of my idols in The Cage or @ the ABC, to the massive energy from the athletes and the crowd, this event only left me wanting MORE!! I didn't realize Animal has such a huge following. There must've bee 100 plus people @ the ABC saturday night and the energy in the gym was insane, I'm not sure I've seen so many like minded people in the same room. Not to mention some of us got a deadlift coaching sessio from Ed Coan! This was def a once in a lifetime experience, thank you Animal for letting me be apart of it!!

P.S. TEAM YELLOW BITCHES!!!!!!

Two weeks from now I still won't be tired of reading posts like this. Hope to see you moving heavy weight in Columbus next year too Justin.

mcbeast
03-06-12, 2:33 am
Glad you had a good time J, Im going to try and make it out next year.

Justin Randal
03-14-12, 1:25 am
Well I've spent the last week doing rehab work and prepping my shoulders to get back in the bench shirt. Shirted up tonight and everything went well. The weight felt easy and I fell right back into my groove. There was just one thing missing.. Drive! As I sat there between sets all I could think about was how I'm going to improve my raw squat, bench and pull. I realised that I really don't care to lift in gear anymore. Not to knock my brothers that lift in gear, I have just simply lost interest. Not sure if I will pick it up in the future, but for now, only one thing is certain.. 2000 WILL FALL!!

Solid Dreams
03-14-12, 12:00 pm
Well I finally managed to hit the platform. Here's how it went..

Squat

670- 3 whites
710- 3 whites
750- miss

I wasn't ver happy with my squat form on this day. I just couldn't seem to get it locked in!


Bench

500- 3 Whites Felt very easy!!
525- Miss pec strain. Called it a day to be safe

Deads

660- 3 Whites
700- 3 whites
725- Miss Felt rib strain and din't wana strain through it

Vid- http://www.youtube.com/watch?v=5JACIPepEBE

2000 WILL FALL!!!!

You're super close, you can get that easily man. Just hope the chest is alright. Good call on going raw, you're a bad, bad man.

Justin Randal
03-16-12, 12:46 am
You're super close, you can get that easily man. Just hope the chest is alright. Good call on going raw, you're a bad, bad man.

Thanks Solid. I suspect it will take a bit more doing than most think.

That being said, I left a few pounds on the platform a few weeks ago and I plan to claim them at my next meet on the 31st. Yup, just 2 weeks to the next one.. Pulled my dead opener tonight and it went well. Worked up to 685 and I think this will be a more suitable opener this time around.
Did a few sets of demils and some box jumps. Got up to a 55" box with a running start @ 270 BW. Pretty happy with it. Looking forward to this meet. Thinking 1950 will be doable. Anything more is just gravy.

Shukin
03-16-12, 9:47 am
Hey Justin, I saw you are going to be at the Seattle ABC this month, really looking forward to meeting you, Seath, Ben Rice and hopefully Zack can make it. Any advice you can give me is welcome.

Justin Randal
03-19-12, 12:52 am
Hey Justin, I saw you are going to be at the Seattle ABC this month, really looking forward to meeting you, Seath, Ben Rice and hopefully Zack can make it. Any advice you can give me is welcome.

You too sir! I just saw you're flying over from the east coas for our ABC. That's crazy! See you there.

Shukin
03-19-12, 8:49 am
You too sir! I just saw you're flying over from the east coas for our ABC. That's crazy! See you there.

It might sound crazy, but to train with you guys and learn a thing or two is well worth it.

Aggression
03-19-12, 8:57 am
You too sir! I just saw you're flying over from the east coas for our ABC. That's crazy! See you there.

I need to book a flight for the next one!

Shukin
03-19-12, 9:00 am
I need to book a flight for the next one!

Wish you were going to this one with me.

Justin Randal
03-19-12, 12:39 pm
I need to book a flight for the next one!
That would be awesome!


It might sound crazy, but to train with you guys and learn a thing or two is well worth it.
Not crazy at all. I fly/drive all over the place to learning from who ever will teach me. I admire your drive!

Justin Randal
03-21-12, 2:16 pm
Well I hit a light speed bench workout a couple days ago and everything is feeling good for my bench opener this Saturday. Hitting my squat opener and maybe one extra set @ 730ish depending on how I feel and how the opener goes. I just need to feel the weight and know that I can do it. I'll let you know how it goes..

Bruiser
03-21-12, 2:22 pm
Well I hit a light speed bench workout a couple days ago and everything is feeling good for my bench opener this Saturday. Hitting my squat opener and maybe one extra set @ 730ish depending on how I feel and how the opener goes. I just need to feel the weight and know that I can do it. I'll let you know how it goes..

Awesome. Good luck Saturday.

Big Al
03-22-12, 8:14 am
http://www.youtube.com/watch?v=5JACIPepEBE
ok one work, "SEXY"
LOL. You are the man.Nice lifts.

Justin Randal
03-23-12, 11:41 am
http://www.youtube.com/watch?v=5JACIPepEBE
ok one work, "SEXY"
LOL. You are the man.Nice lifts.

Thanks Al! I was very happy with this meet!





Well, I took my squat opener (690) on wed and smoked it!! Decided to take my second attempt (a 40lb jump) and got nailed to the floor. The knee wrap I got before this lift was crazy tight so I thought it would be easy. I honestly think it was to much. I had no spring and my hamstrings are crazy sore now! Does anyone have any experience with wraps being to tight?

Shukin
03-23-12, 12:16 pm
Great Job at that meet.

Big Al
03-23-12, 7:17 pm
Thanks Al! I was very happy with this meet!





Well, I took my squat opener (690) on wed and smoked it!! Decided to take my second attempt (a 40lb jump) and got nailed to the floor. The knee wrap I got before this lift was crazy tight so I thought it would be easy. I honestly think it was to much. I had no spring and my hamstrings are crazy sore now! Does anyone have any experience with wraps being to tight?

I had mine wraped to tight an when I squatted I felt a burn in my calf. The next day I saw what looked like a vain exploded.I think the blood was trapped in my calves when I was down.
I think they need to be tight but not so tight you lose blood flow.LOL

Big Byrd
03-23-12, 8:38 pm
They make tampons with varying levels of absorbancy. You should probably opt for the Super since you are such a bleeder. Vag...

Shukin
03-24-12, 8:56 pm
It was a pleasure and an honor to meet and lift with you today. Learned lots, thank you.
Too bad we all went to different blue moons......lol

Justin Randal
03-25-12, 11:44 pm
I had mine wraped to tight an when I squatted I felt a burn in my calf. The next day I saw what looked like a vain exploded.I think the blood was trapped in my calves when I was down.
I think they need to be tight but not so tight you lose blood flow.LOL
Yeah def gonna have em wrapped a lil lighter than that in the future!!


They make tampons with varying levels of absorbancy. You should probably opt for the Super since you are such a bleeder. Vag...

Hahahahahaha!!! I usually just roll up a 4'x4' shammy!!


It was a pleasure and an honor to meet and lift with you today. Learned lots, thank you.
Too bad we all went to different blue moons......lol

Good meeting you as well Shukin!! Really bummed I missed everyone at Blue Moon!!

Had a blast at the ABC this weekend!! Hit my bench opener of 500 and it was really hard. I'm fairly certain it is due to the bench height and the narrow pad (The sun was in my eyes etc etc...). Sticking with 500 anyhow. Now time to rest up for the meet this weekend!!

Shukin
03-26-12, 12:19 am
Had a blast at the ABC this weekend!! Hit my bench opener of 500 and it was really hard. I'm fairly certain it is due to the bench height and the narrow pad (The sun was in my eyes etc etc...). Sticking with 500 anyhow. Now time to rest up for the meet this weekend!!

Yeah, you were probably intimidated by my shear size as well, my legs are so thick Seath was worried I might out squat him.......lol

Big Al
03-26-12, 12:33 am
Every body got jokes..lol
Wish I could have made this ABC.

Mr. Dead
03-26-12, 5:46 pm
It was great to see ya, again...!!!

Justin Randal
03-30-12, 11:30 pm
Yeah, you were probably intimidated by my shear size as well, my legs are so thick Seath was worried I might out squat him.......lol
It was honestly the tan that had me dumbfounded!!



It was great to see ya, again...!!!
You too sir..



Looking forward to killing the platform tomorrow!!

Big Byrd
03-31-12, 12:03 am
whatdidimissinhere?

Shukin
03-31-12, 8:37 am
Have great performance today big guy.

Ed Eliason
03-31-12, 9:05 am
Yeah buddy! Kill it today!

Seath308
03-31-12, 2:08 pm
At Justin's meet right now!!! He's about a hour away from squatting I'll give a play by play of how his lifts ate going!!

widdlewade44
03-31-12, 2:09 pm
Good luck brother!

Kevin
widdlewade44

Seath308
03-31-12, 3:58 pm
1st attempt squat 677 3 white lights

Next 722!!!

Seath308
03-31-12, 4:23 pm
722 3 White lights!!!

750 going big or going home!!!

mcbeast
03-31-12, 5:46 pm
722 3 White lights!!!

750 going big or going home!!!

Oh man! LET US KNOW.

Seath308
03-31-12, 5:58 pm
Oh man! LET US KNOW.

Missed it bar rolled up his back

Seath308
03-31-12, 5:58 pm
Warming up on the bench!! Opener is 490

HIGA MONSTER
03-31-12, 6:50 pm
Missed it bar rolled up his back
Bummers. Tell him I said "good luck" bro.

HIGA MONSTER

Seath308
03-31-12, 7:04 pm
Bummers. Tell him I said "good luck" bro.

HIGA MONSTER

I will tell him when I see him next.... He's probably going to say something extremely gay and inappropriate in return lol.

Seath308
03-31-12, 10:52 pm
490 opener was smoked on the bench but felt tightness in pec so called it

Seath308
03-31-12, 10:53 pm
Pulled 666 first attempt like nothing. Hell yeah

Seath308
03-31-12, 10:54 pm
Second attempt 705 PR DEAD AND PR TOTAL!!!

Third Attempt was 722.7. Missed it at lockout very close!

Bruiser
04-01-12, 9:29 am
Damn good work. Congrats on the PRs Justin.

Shukin
04-01-12, 10:10 am
Great Job!
How is the pec?

Solid Dreams
04-01-12, 11:15 am
Great job big J!

Justin Randal
04-02-12, 11:42 am
Well, I had an amazing time at the meet thios weekend! Can't beliieve that I'm just getting around to posting. I've just been crazy busy so I'll just do it from right here on toilet @ work, or the executive suite as I like to call it..

Took my PM'Es and got great sleep the night before the meet and felt energized the morning of. Here's how it went.

Squat-
Warm-ups felt great, everything was light and my confidence was high.
Opener- 677 good
2nd- 722 good PR! Felt easier than opener but I felt a pop in my back and considered turning dowm my 3rd attempt. After some stretching I decided to go for it.
3rd- 748 miss. Pinned. I honestly think I had Seath crank down the wraps a bit to tight and the bar rolled up my back as I let my torso get forward in the hole.

Bench-
Opener- 490 was easy but strained pec yet again so I passed on any further attempts.

Deadlift-
Opener- 667 felt great!
2nd- 705 good PR!
3rd- 722 miss @ lockout.

Finished the day with a 191804 raw total.

Big props to my homie Seath308 for driving out to support me!

Ed Eliason
04-02-12, 7:07 pm
Great job Justin!

J Wong
04-03-12, 12:23 am
Finished the day with a 191804 raw total.



Damn, that's a huge total!


Good job, can't wait to see what you can hit once that pec stops holding your bench back

Justin Randal
04-03-12, 10:41 am
Damn, that's a huge total!


Good job, can't wait to see what you can hit once that pec stops holding your bench back

Hahahaha!! It was supposed to say 1918PR total. I guess that's what I get for updating from my phone..

mcbeast
04-03-12, 1:36 pm
Hahahaha!! It was supposed to say 1918PR total. I guess that's what I get for updating from my phone..

..While on the toilet

Justin Randal
04-09-12, 1:52 pm
Well here's the vid from the last meet.
https://www.youtube.com/watch?v=jwsXAY6PL3c&feature=youtube_gdata_player

Again this was agood day for me. I also had the pleasure of lifting along side my long time friend Chris Duffin who totalled 1946 @ 220! FRRREAK!!!

Well, it's back to training today. Going to be doing some light squatting and accessory work. Not going to go very hard over the next few weeks. In fact, I will be focusing primarily on weight loss. I have a health issue that requires surgery and will be out for 6-8 weeks afterward. The surgery will take place may 7. I'm dissapointed that my training and progress will be slowed but optomistic at my return to the platform by october. I've had to make some pretty tough decisions as of late and am positive I will only come out the other end stronger than before. This is just another bump in the road and it can only slow me down for a short time.

BigChrisF
04-09-12, 2:59 pm
Sorry to hear about that. Good luck with the surgery and I'm sure you'll be back better than ever.

mcbeast
04-10-12, 1:37 am
We might see Justin Randall competing @ 220?!

Things will go smoothly bro. Shit happens in life & it can make us or break us. Your a strong dude & not just on the platform. If you need anything you know I got your back.

Justin Randal
04-11-12, 10:38 am
We might see Justin Randall competing @ 220?!

Things will go smoothly bro. Shit happens in life & it can make us or break us. Your a strong dude & not just on the platform. If you need anything you know I got your back.

The way things are going, 220 may not be that far off..

Justin Randal
04-11-12, 11:00 am
Had a great squat night Monday. Weighed in @ 253 that morning so I figured squats would feel pretty weak. To my surprise, I ended up taking 600 for 3 with no wraps. This was my first squat over 600 in just a belt. Felt like I could've even gone up a bit. Very happy with this.

Hit up a solid back session with the crew @ Seattle Strength and Power last night. Pullovers, pull downs, seated rows, db rows up to 150's, curls and reverse flies. Kept the reps in the 12-15 range for 4 sets per movement. Took a shake and 2 packs Nitro's. 20 min later I hit the treadmill for 2.5 miles @ 3.6 mph and 4% incline. I was sweatting like Seath308 eating ribs after the first mile and a half but I managed. I gotta say being lighter and hitting more cardio has improved my overall sense of "well being". Better mood, more energy etc.

All of that being said, I've decided to get shredded and strong as fuck after the surgery. Planning to do a show next year and I think it's best if I just get a jump on conditioning and diet now. I was on a diet that my honie Stan set me up with for around the last 4 months of 2011 and I accredit most of my gains in strength and size to that diet. Def fell off after the new year though. Looking forward to watching what the pro's do on the FORVM!

Make it happen!

mcbeast
04-11-12, 11:27 am
Oh shit.

J. Randall on stage.

You would be a MASSIVE 202 Competitor.

LOL.

JustJ
04-11-12, 11:51 am
Subbed! Lotta good stuff in here.

Justin Randal
04-12-12, 10:49 pm
Oh shit.

J. Randall on stage
You would be a MASSIVE 202 Competitor.

LOL.

Hahahaha!! Thinkin mid 230's


Subbed! Lotta good stuff in here.

Thanks J!

Shukin
04-13-12, 8:07 am
Looking good in here, great work on the squats. Who's gonna be your oil boy?

Big Byrd
04-17-12, 1:02 am
Hahahaha!! Thinkin mid 230's



Thanks J!

better get on down to 224 to make the heavies... although theres never any comp in the supers so u could prolly place top 3 in the state with no diet, no tan, and a little bit of baby oil.

Justin Randal
04-27-12, 4:25 pm
better get on down to 224 to make the heavies... although theres never any comp in the supers so u could prolly place top 3 in the state with no diet, no tan, and a little bit of baby oil.
Hahaha! Fattest "Best in class" in history!!


Man the last couple weeks has been stacked!!
I'm down to 245 from a pr 277 in mid march. Feeling awesome and have managed to keep a bit of strength.
Taught my first powerlifting seminar in Flagstaff last weekend. Had a great time but had a bit of trouble adjusting to the altitude (7000'). Took a 550 raw squat for 5 reps and almost passed out on the last rep. Legs were smoked for the next couple days too!

Did some over head pressing a couple days ago and hit 275 for 6 which is a 1 rep pr. The rest of my training lately has consisted of light weight for high reps and an hour of cardio eod.

Looking forward to havong my first free weekend in a few months this weekend. Going to spend it with the wifey and likely just lounge around. Really looking forward too this as I really miss doing nothing! Lol. Guess I'll have plenty of down time soon enough though.

I'll try to update a bit more regularly.

Droppin Deuces.. (you know where I be!)

Shukin
04-27-12, 11:19 pm
How's the Tan coming?

Justin Randal
04-30-12, 4:48 pm
How's the Tan coming?
A nice shade of pasty white as usual..

Justin Randal
05-01-12, 11:21 am
So I went down to handle McBeast Saturday morning for his squat and deadlift openers. He ended up pulling 575 easily and squatting 625! I told him it was 605 to keep the # out of his head. I think this 610-625 should be a suitable opener for him. I did a little bench work. went up to 365 for 9 (thought it was 10) and hit a few sets of pec dec and overhead DB tricep extensions. On the way home the wife decided she wanted me to go on a hike with her. I thought it might not be so bad seeing as I've lost aroung 23 pounds. The hike was 4 miles with 1500 feet of elevation gain and wasn't that bad on the lungs. My calves are destroyed!! Had to stop 3 times to let the pump in them to settle down. Icing and hoping to walk normally soon.

I decided that I'm going all in and pulling a heavy single Staurday as I'll be down for 5-6 weeks after monday anyway. I figure if the doctors plan to break me I might as well get first crack at it!!

Success Bitches!!

Solid Dreams
05-01-12, 11:34 am
So I went down to handle McBeast Saturday morning for his squat and deadlift openers. He ended up pulling 575 easily and squatting 625! I told him it was 605 to keep the # out of his head. I think this 610-625 should be a suitable opener for him. I did a little bench work. went up to 365 for 9 (thought it was 10) and hit a few sets of pec dec and overhead DB tricep extensions. On the way home the wife decided she wanted me to go on a hike with her. I thought it might not be so bad seeing as I've lost aroung 23 pounds. The hike was 4 miles with 1500 feet of elevation gain and wasn't that bad on the lungs. My calves are destroyed!! Had to stop 3 times to let the pump in them to settle down. Icing and hoping to walk normally soon.

I decided that I'm going all in and pulling a heavy single Staurday as I'll be down for 5-6 weeks after monday anyway. I figure if the doctors plan to break me I might as well get first crack at it!!

Success Bitches!!

What are the docs doin bro? Sounds like some strong work, and great job with McBeast!

G Diesel
05-01-12, 11:37 am
Sick thread, Justin... I'm locked in bro.

Good luck with your surgery man. Thinking strong thoughts my brother. You'll be back, bigger and stronger than ever before you know it.

Peace, G

B.S.
05-01-12, 12:18 pm
just now found this thread, vibezz on surgery man.

Big Byrd
05-01-12, 5:34 pm
So I went down to handle McBeast Saturday morning for his squat and deadlift openers. He ended up pulling 575 easily and squatting 625! I told him it was 605 to keep the # out of his head. I think this 610-625 should be a suitable opener for him. I did a little bench work. went up to 365 for 9 (thought it was 10) and hit a few sets of pec dec and overhead DB tricep extensions. On the way home the wife decided she wanted me to go on a hike with her. I thought it might not be so bad seeing as I've lost aroung 23 pounds. The hike was 4 miles with 1500 feet of elevation gain and wasn't that bad on the lungs. My calves are destroyed!! Had to stop 3 times to let the pump in them to settle down. Icing and hoping to walk normally soon.

I decided that I'm going all in and pulling a heavy single Staurday as I'll be down for 5-6 weeks after monday anyway. I figure if the doctors plan to break me I might as well get first crack at it!!

Success Bitches!!


Faith has those bright ideas sometimes; then she gets pissed and complains because i have to keep stopping cause my shins are on fire! I was gettin outta breath bending over, what the hell did she expect! Im down 15 pounds myself

Polk17
05-01-12, 5:56 pm
Would you be the Justin "Sparky" Randal from the A-Team?

Mr. Dead
05-01-12, 6:01 pm
Anything goin' on, in here...???

Justin Randal
05-01-12, 7:30 pm
What are the docs doin bro? Sounds like some strong work, and great job with McBeast!
Long story bud. Thanks.


Sick thread, Justin... I'm locked in bro

Good luck with your surgery man. Thinking strong thoughts my brother. You'll be back, bigger and stronger than ever before you know it.

Peace, G
Word, thanks homie!


just now found this thread, vibezz on surgery man.
Thanks..


Faith has those bright ideas sometimes; then she gets pissed and complains because i have to keep stopping cause my shins are on fire! I was gettin outta breath bending over, what the hell did she expect! Im down 15 pounds myself
Man wlaking is a bitch right now! Better than yesterday though..


Would you be the Justin "Sparky" Randal from the A-Team?
Haha. That would be me. Donnie thompson gave me that name when we were roomies for a few weeks down in sac. He took forever to do anything (400lb dude) and I don't like to sit around. Once we went to a restauraunt and when we got there, he sat in the viking van transport (Mark Bells shitty van he lent us) for almost 20 minutes before he came in. Naturally I waited a couple minutes in the van and just went in solo. When he finally came into the restaurant he said "Sparky, you gotta slow down a bit sometimes. Ya know, take life in a bit" Thus Sparky was born.. I think he just spent all that time willing himself out of the van personally. Lol


Anything goin' on, in here...???
you tell me..

Polk17
05-01-12, 9:30 pm
Haha, thats funny shit... I put two and two together, after watching some SuperTraining vids... It seems like PL's are together in bunches in certain areas, Jersey, Ohio, and up in the Pac NW... None of which down here... Thats sick tho, I am sure you gain a ton of knowledge just being around those guys...

Big Byrd
05-01-12, 9:52 pm
Haha, thats funny shit... I put two and two together, after watching some SuperTraining vids... It seems like PL's are together in bunches in certain areas, Jersey, Ohio, and up in the Pac NW... None of which down here... Thats sick tho, I am sure you gain a ton of knowledge just being around those guys...

Brian Carrol and his crew team sampson are in Jacksonville and Brian Schwab and his crew are in Orlando. Scot Weech is also somewhere in FL. Eric Talment is in Tampa

Polk17
05-01-12, 10:08 pm
Brian Carrol and his crew team sampson are in Jacksonville and Brian Schwab and his crew are in Orlando. Scot Weech is also somewhere in FL. Eric Talment is in Tampa

I got to get up there, and meet those guys... Jax is about 3.5 hours and Orlando is 2+ to where those guys are... But I need to meet them, I wanted to go watch Hoornstra break the WR but Pensacola is a haul...

Justin Randal
05-02-12, 11:32 pm
Haha, thats funny shit... I put two and two together, after watching some SuperTraining vids... It seems like PL's are together in bunches in certain areas, Jersey, Ohio, and up in the Pac NW... None of which down here... Thats sick tho, I am sure you gain a ton of knowledge just being around those guys...
Gotta go where the stronger guys are if you really want to learn to train!!


Had a great SOHP session last night! Worked up to 315 x 2 which matches my old pr before my pec tear (And 20lbs heavier)!!
It def looks like i bent my knee a bit on the first rep though. Still very happy with this though!!
here is the vid- https://www.youtube.com/watch?v=4ypq-H42h3Q

Success Bitches!!

Ed Eliason
05-02-12, 11:57 pm
Strong, Mr. Randal!

Justin Randal
05-07-12, 12:46 am
I got in my last training session before surgery yesterday. I decided that since it will be a while before i lift again, I might as well get after all 3 lifts!! I ended up takig a 655 deadlift, 455 bench and a 565 squat in just a belt and rebands. We worked through this session in just under an hour and a half. I gotta say this was a really fun workout but it totally kicked my ass at the same time!

Vid- https://www.youtube.com/watch?v=U25zRc7US4A&list=UUZbMg05UwTZJdI5XUAH9FVA&index=1&feature=plcp

Surgery is tomorrow morning and I'm looking forward to getting it over with and moving forward with my training. I'll update when i can.

Success Bitches!!

Justin Randal
05-14-12, 12:29 pm
Surgery went well and I'm recovering quickly. I plan to start rehab next week. Looking forward to getting back on my feet. Can't wait to train!!

Success,
J

Bruiser
05-14-12, 12:35 pm
Surgery went well and I'm recovering quickly. I plan to start rehab next week. Looking forward to getting back on my feet. Can't wait to train!!

Success,
J

That's great to hear! Good luck with rehab. You'll be back at 100% before you know it.

C.Coronato
05-14-12, 4:42 pm
The road back to the top is a glorious one my friend. Best of luck!

RedlegDbell
05-14-12, 6:37 pm
Best of luck coming back lean and mean JR...and tan. Very cool about you doing the PL seminar. Maybe we'll see you contributing to one in the Cage next year.

Justin Randal
05-17-12, 7:07 pm
Best of luck coming back lean and mean JR...and tan. Very cool about you doing the PL seminar. Maybe we'll see you contributing to one in the Cage next year.

Thanks fellas. This was a much less invasive surgery than they origionaly thought and I expect a full recovery in the next couple weeks.
Next meet is July 23. Gotta knock the rust off! Big things to come!!!!

Success
J

Justin Randal
05-17-12, 7:09 pm
Best of luck coming back lean and mean JR...and tan. Very cool about you doing the PL seminar. Maybe we'll see you contributing to one in the Cage next year.

Thanks Homie. I had an amazing time and learned a few things along the way. Would be fun to do a quick seminar on how to bench properly.

Success
J

mcbeast
05-17-12, 7:18 pm
July 23rd...? Where..

RedlegDbell
05-17-12, 11:21 pm
Thanks Homie. I had an amazing time and learned a few things along the way. Would be fun to do a quick seminar on how to bench properly.

Success
J

I could use that one too haha.

Solid Dreams
05-17-12, 11:30 pm
Thanks Homie. I had an amazing time and learned a few things along the way. Would be fun to do a quick seminar on how to bench properly.

Success
J

yyyyyes! do it!

Big Byrd
05-23-12, 4:26 pm
you dead yet?

Justin Randal
05-28-12, 12:19 pm
you dead yet?
Haha. Not quite. I have been doing a bit of treadmill work and light sled dragging this week. Starting light movements in tomorrow. I'll keep you posted.

Justin Randal
06-19-12, 12:15 am
Been back at training for a solid week now and my body is sore as ever. I missed that feeling.. Good to be back..

Big Byrd
06-19-12, 6:18 pm
Yea, i didnt... the momentum of inertia keep me wanting to stay glued to the couch. Went i went back to the gym, the pathetic amount of weight i could barely lift also motivated me to go home and sit on the couch, but with a half-gallon of ice cream to console me

RedlegDbell
06-20-12, 1:03 am
Been back at training for a solid week now and my body is sore as ever. I missed that feeling.. Good to be back..

Glad to hear it Justin. Keep doin the work Bro.

Steve

C.Coronato
06-20-12, 11:14 am
Been back at training for a solid week now and my body is sore as ever. I missed that feeling.. Good to be back..

Glad to hear you're on the mend my brother!

Justin Randal
06-21-12, 10:37 pm
Yea, i didnt... the momentum of inertia keep me wanting to stay glued to the couch. Went i went back to the gym, the pathetic amount of weight i could barely lift also motivated me to go home and sit on the couch, but with a half-gallon of ice cream to console me
I'm in the same boat homie! I hate feeling weak.. No icecream here though, just tears.


Glad to hear it Justin. Keep doin the work Bro.

Steve
Thanks Steve!


Glad to hear you're on the mend my brother!
Me too Homie!! Been to damn long..


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.

Success Bitches!!

Solid Dreams
06-21-12, 10:43 pm
I'm in the same boat homie! I hate feeling weak.. No icecream here though, just tears.


Thanks Steve!


Me too Homie!! Been to damn long..


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.

Success Bitches!!

How much do the mini bands add? that's awesome that you're already this strong, hope deads go as well!

Justin Randal
06-21-12, 11:56 pm
How much do the mini bands add? that's awesome that you're already this strong, hope deads go as well!
The bands add 100ish. The deads will surely be light..

Justin Randal
06-23-12, 1:43 am
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&feature=youtu.be