Permabulking

[rimma]

Sup nzbb!

Have been getting back into the gym recently after a long spell of being inconsistent, so decided to start a journal to keep me honest.

Changed jobs, lost my home gym set-up and moved house so there was a bit of a turbulent period. No excuses though, just been slack at getting organised. :naughty:

Joined a real gym for the first time at AUT on the north shore, which seems mint so far. Strength has returned to roughly where I was at last year, but bodyweight still a few kgs lighter.

Doing a basic full-body split to try and build up a bit of strength:

A. Box Squats 5x5

Bench Assistance- DB or incline

Weighted Dips

B. Deadlift 3x5

Clean and Push Press to max, or for reps

BW Chin-ups

C. Bench 5x5

Squat assistance- front or for reps

BW Dips

D. Overhead Press 5x5

Power cleans to max, or for reps

Weighted chin-ups

Just the bare basics for a while. When I start stalling out will switch the main exercises up for alternatives.

Goals:

Acquire strength and size (disregard aesthetics)

Have fun

Be consistent

Todays train:

Box Squats

100kg x 5,5,5,5,5

Dumbell Bench

30kg x 8

32kg x 6

32kg x 4

Drop set 26kg x 4

26kg x 10

Haven't quite worked out how to swing the DBs into place without looking like a spaz/accidentally dropping them.

Weighted dips

11.25 x 5, 5, 5

Attached a couple of pics taken today for the lulz.

Feels great to be back in the swing of things 8)

[Monarchking]

Welcome back Rimma, gotta keep at it bro!

[Phedder]

Welcome back mate!

Looks like a very solid template, simple and no bullshit, I like :nod: Any kind of planned progression, or just upping the weights when completing the reps becomes a bit easier?

Not looking bad at all, especially after a significant time off. Permabulking is on, will follow with interest

[rimma]

Welcome back Rimma, gotta keep at it bro!

Thanks dude 8) Gonna have to check in on your log see what you've been upto!

Welcome back mate!

Looks like a very solid template, simple and no bullshit, I like :nod: Any kind of planned progression, or just upping the weights when completing the reps becomes a bit easier?

Not looking bad at all, especially after a significant time off. Permabulking is on, will follow with interest

Cheers Phed. Progression is just the minimum amount each week (2.5kg). If I fail a 5x5 two or three weeks running will switch to another exercise eg box squats to squats.

Yesterday:

Was yawning in the gym. Just did some light pressing and some clean practice with the bar and a couple of tens. Cleaned up to bodyweight so far, but it was looking pretty ugly so decided to suss out the technique properly first.

Today

Bench

82.5kg x 5,5,5,5,4

Pretty frustrating to miss one rep out of 25 lol. The only spotted set too. Next time!

Squats light fluffing around to get blood flowing

60 x 5

70 x 5

80 x 5

60 x 10

Front squats 70 x 3,3,3

Dips BW with 1 min rests

10,8,7,5

Short and sharp. Happy with bench, stronger than I was last year somehow. All other lifts are just catching up.

[Monarchking]

nice work, you'll be better than last year in no time

Im doing 531 atm. didnt you do that last year?

[rimma]

nice work, you'll be better than last year in no time

Im doing 531 atm. didnt you do that last year?

Yeah man, did it for almost the whole year from memory. Was great for steady progression and easy to follow. I see you're still in the early stages of doing 15-20 reps on the kingset- that's good fun eh!

Today

Sneaked in for a quick cheeky session before the gym closed.

Deadlifts:

60 x 10, 100 x 5

140 x 5,5,5 officially breaking new ground.

Deads felt surprisingly easy -never done 140x3x5 before. Technique still leaves a lot to be desired though.

Clean and Push Press

60 x 3

62.5 x 1

65 x 1

67.5 x 1

70 x 1,1

70 still feels tough. The press bit is easy but need to work on cleans.

Pull-ups

8,8,6 quick before closing time.

Feels good today. Long weekend 8)

[rimma]

Popped some skwats today, on a box bout parallel.

Box squats

working sets:

102.5kg x 5,5,5,5,5

Nothing too strenuous yet, will continue to go up in 2.5kg jumps. That will be 10 kg per month or 120kg per year. Will be IPF record holder in no time!

Dumbell Bench

22 x 8

32 x 8

32 x 7

22 x 8

Might bust out the 34s next time :shock:

Leg Press

100 x 8

140 x 8

180 x 3

140 x some

WTF is this?? Do not understand leg press, feels weird as hell.

Might stick to front/hibar squats instead.

That is all. Gym is closed tomorrow so might have an arms day at home (srs) work on dem pipecleaners.

[Dontrunwithknives]

Haven't quite worked out how to swing the DBs into place without looking like a spaz/accidentally dropping them.

Welcome back

Easiest way I find to get the dumbbells up is to put them on the ground in front of the bench. From standing crouch down, pick them up and use the momentum to hammer curl them up onto your thighs and sit down at the same time. Then it's just a matter lying back keeping them close to your chest and then pushing them up into position.

[rimma]

Welcome back

Easiest way I find to get the dumbbells up is to put them on the ground in front of the bench. From standing crouch down, pick them up and use the momentum to hammer curl them up onto your thighs and sit down at the same time. Then it's just a matter lying back keeping them close to your chest and then pushing them up into position.

Thanks for that man. Got it sussed now, so hopefully they won't get thrown out of my hands and hit some innocent passerby.

Yesterday was a bit of a crappy session. Was very late (8pm to 9pm) and was pretty exhausted from long day at work.

Strict OHP 55 x 4, 5, 4, 5, 4

Missed a few reps but better than last time.

Cleans

Heaps of practice with a plate a side, trying to find out what works best.

At one point dipped so low that my ass touched the ground and almost couldn't stand up again with 60kg lol.

Chin-ups

10, 8, 8, 5, 5

Today was much better, was feeling energised. Strong black coffee might have had something to do with it.

Bench

82.5kg x 5,5,5,5,5 yay! Couple of last reps were a bit hairy but got there in the end.

Squats Light and hi-bar for stretch/pump, nothing strenuous. Not used to doing more than 5 reps!

80 x 8 (lol)

70x 12

60 x 20

DB Rows

working sets 40 x 10 aside and 40 x 8 aside

Tricep pushdowns

Never really done these before, got my pump on lol.

60 x 8,8,8 or some shit

Friday tomorrow, getting psyched for another long weekend!

[rimma]

Bit of a mixed bag training sesh today.

Deadlifts were meant to be the main lift of the day but there was no chalk. :doh: Gave it a go with sweaty hands on a new bar but decided to just do triples instead of fives and then nail it next week.

142.5 x 4 (last rep slippery), 3, 3

110 x 5

Clean and Push Press

Warmed up with a few sets at 50.

60 x1

62.5 x 1

65 x 1

67.5 x 1

70 x 1

72.5 x 1

75 x 1 PB

77.5 x 0 Got it up with an ugly clean but it wouldnt move off the chest. All explosiveness long gone by this stage.

60 x 5

C+PP felt fresh today, pretty confident can pop up a 80 kg soon.

Chins

BW warmup

10kg x 5,5,4.5

BW warmdown

Facepulls

Weighed in unusually heavy today which is a good sign. Funny to have a pretty decent workout after going to bed at 2am utterly trolleyed. feelsgoodman. Time to smash some fish and chips and coke for post workout anabolism.

[rimma]

Quick late night train today after getting stuck behind at work. Had a black coffee and manned up, everything was pretty light anyway.

DB Bench

14kg x 10 WU

24kg x 8 WU

34kg x 7

34kg x 6

28kg x 10

Box Squats

105kg x 5,5,5,5,5

Squats felt easy as, need to watch the technique a bit though. Losing tightness and a bit of rocking.

Narrow-grip dips

10, 10, 10, 8, 5

Harder than normal as evidenced by shitty reps but shoulders were happy about it.

Tricep pushdowns

Shits n giggles

[rimma]

Had a weird train today, OHP was all messed up but everything else was OK.

OHP 3rd try at 55, was expecting to nail it this time.

55 x 5, 0*,5, 4, 0*

*Second set almost blacked out the moment I picked up the bar...very disconcerting and has never happened before. Had a sit down and some water and was fine. Then happened again so called it off for the day.

Cleans

Worked up to 70kg x 10 singles with one minute breaks

Chins

10kg x 5,5,5,5,5

Did a couple of sets of Bear complex with just 40kg....thought it would be piss easy but nearly killed me lol. Never again! Cardio fitness is non-existent right now.

Bit bummed about the OHP but will give it another crack when I'm feeling fresher and maybe better hydrated.