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Thread: Form Focus Fire

  1. #1
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    Form Focus Fire

    Fellow Meat-heads,

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

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

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

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


    Success,
    J
    Last edited by chris mason; 06-03-2012 at 06:53 PM.

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

    1910 raw
    http://www.youtube.com/watch?v=5JACI...e_gdata_player

    1918 raw
    http://www.youtube.com/watch?v=jwsXA...e_gdata_player

    Success
    J
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  3. #3
    Powerlifter/Strongman J L S's Avatar
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    some pretty serious lifting there, cool vids too.. 500 bench was very nice!

    be real interested to see how this develops! deadlift looks incredibly similar to mine in style too so i take some heart in the fact you have pulled over 700 haha!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  4. #4
    Senior Member GazzyG's Avatar
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    Welcome, Justin - just watched your lifts on youtube, you're a beast.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  5. #5
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    Thanks fellas. I'm excited to get back at it in the coming weeks. Just need to remember to train smart and pace myself.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  6. #6
    Powerlifter/Strongman J L S's Avatar
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    justin, how have you trained your lifts in the past!? what sort of training system do you use for the big 3!? or what exercises etc do you like to do a lot of to get as strong as you have so far!?
    Last edited by J L S; 05-27-2012 at 11:21 AM.
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  7. #7
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    I typically run Westside/conjugate and occasionally run a 5/3/1 cycle. As far as specific exercises go I try too stick with the the usual suspects in each lift but tend to find ways of making the exercises harder (Increasing ROM, pausing each rep, adding bands etc..). As far as programming lifts I tend to spend a lot of time watching training film to pinpoint weaknesses and go after them. When addressing weakness I typically try to think of the thing I like doing least in the realm of the considered weakness and do that. As a general rule, I have found that the things I like doing least tend to benefit me the most. If you have more specific training questions feel free to ask.

    Success
    J
    Last edited by Justin Randal; 05-28-2012 at 10:50 AM.

  8. #8
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    Got in a light arm ( bi/tri) workout tonight. Abdomen still feels a bit tender so I will likely wait another week or 2 to start any of the big 3. For now I am going to stick with isolation movements that do not require much abdominal core stabilization. Here's how todays training went.

    Cable triceps push downs
    5x12-15

    Cable curls
    5x12-15

    OH cable triceps extensions
    3x15-20
    1x25

    1 handed cable curls.
    4x10-12

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

    Success,
    J
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  9. #9
    Powerlifter/Strongman J L S's Avatar
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    thanks for that insight into your crazy strong world justin! I like your view point on doing the thing you like the least!

    i wish you a speedy recovery and hope to see some big weights lifted soon!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  10. #10
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    Quote Originally Posted by J L S View Post
    thanks for that insight into your crazy strong world justin! I like your view point on doing the thing you like the least!

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


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

    Success,
    J
    Last edited by Justin Randal; 06-07-2012 at 11:26 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  11. #11
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    Got in and did some mobility and blood flow work last night. Starting to feel normal again though it was strange being winded from such little output. Starting with light movements Saturday morning. I'm itching to get back to pushing myself but I just gotta take my time and listen to my body at this point. Gay but necessary.

    Success,
    J
    Last edited by Justin Randal; 06-07-2012 at 11:38 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  12. #12
    Senior Member GazzyG's Avatar
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    Really hope you recover fast, Justin. I understand how frustrating it is to not get any training in due to injury.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #13
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    First official training day was yesterday. I decided to get in some speedy box squats. Everything felt shaky and a bit unstable but that is to be expected after a 5 weak break from training. Here's how it went.

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

    GHR's
    4x12

    Reverse hyper
    3x12

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

    Success
    J

    Last edited by Justin Randal; 06-11-2012 at 12:12 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  14. #14
    Senior Member GazzyG's Avatar
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    Good work getting back at it, Justin.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #15
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    Well, I'm starting to feel normal again. So as I ease back into training, the short term plan is to get a bit more rep work to get the muscle working again. Once I feel that I'm back on track I plan to work on learning to strain again. You see I'm typically a very fast lifter but if the weight slows very much I tend to miss. The plan is to slow movements down a bit thus adding more time under tension. And that's really all I can think to do. If anyone has any other thoughts or ideas, I'm always open to suggestions.

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

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

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

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

    Success
    J
    Last edited by Justin Randal; 06-12-2012 at 10:57 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  16. #16
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    6/13 Squats

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

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

    Leg press
    3 x 12

    Single leg hammy curls
    4 x 15 (per side)

    Sore as fu$k today!
    Out.
    Last edited by Justin Randal; 06-14-2012 at 01:32 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  17. #17
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    OHP
    Bar x 2 x 10
    135 x 2 x 5
    185 x 5
    225 x 5
    275 x 2
    275 x 3

    Banded crunches.
    4 x 16-20

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

    Front delta raises
    3 x 12

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

    Success,
    J
    Last edited by Justin Randal; 06-16-2012 at 08:18 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  18. #18
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    Did some recovery work and gpp yesterday.
    20 min of stretching with bands
    Foam roll IT bands and low back.
    20 min of prowler push's
    20 min on treadmill
    Reverse hyper to stretch/traction lumbar 3x12-15

    Air is getting a bit better..
    Last edited by Justin Randal; 06-19-2012 at 12:13 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  19. #19
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    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.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  20. #20
    Wannabebig Member Raw Power's Avatar
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    Good to see ya back Brother!!!!

    James

    -

  21. #21
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    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


    Out!!
    Last edited by Justin Randal; 06-23-2012 at 12:46 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  22. #22
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    DE Bench

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

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

    Front delt raises
    4 x 10-12

    Out!
    Last edited by Justin Randal; 06-25-2012 at 10:20 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  23. #23
    Powerlifter/Strongman J L S's Avatar
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    awesome to see you back justin
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  24. #24
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    Thanks JLS its great to be back!


    Squats

    Roll and stretch x 10 min

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

    Leg extensions
    4 x 12

    Hammy curls
    4 x 12-15

    Great squat night. Left a bit in the tank for next round. Strength is on the rise!!
    Last edited by Justin Randal; 06-27-2012 at 01:08 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  25. #25
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    Bench night

    Light lat pulls and banded stretches to warm up.

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

    Triceps pushdowns 4 x 15

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

    Cable chest flies
    4 x 12

    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

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