Rimma

[Monarchking]

Rimma you have motivated me to do 5sets of chinups(are they the wide grip ones?) to start my back workouts!!!

[rimma]

Chins/pulls are a pretty kick-ass compound to do imo, and I've been trying to get them up after reading Jim Wendler's recommendation of 100 per week.

Bro, six sets of ten is pretty sweet. I remember ages ago watching an epic chin-up video, I believe it was yours but could be mistaken.

Chins are probably a good indicator of strength, ie the more you can do the stronger you are for your bodyweight.

So I am getting stronger overall but less strong for my weight. I guess that is the point of bulking though.

[rimma]

Just finished a real bittersweet deadlift session...set a solid 5kg PR but was so fried that I couldn't do any assistance :?

Warmed up at 50kg, 70 kg

First set 90kg x 5

Next set 105kg x 3

King set 117.5kg x 6

Ground out the last set for the 6 reps I needed, terrible form, felt faint and had to have a sit down. 117.5kg x6 = 141kg 1RM, up 5 kg from 136.

Coughed up some decent lumps of phelgm in between sets too.

When I tried starting the light volume work I could barely pull 75kg off the ground. Had another sit down, drink and a snack and tried again...just felt shaky and weak.

So did a couple sets of pull-ups and called it a day.

[rimma]

Shitty few days of training, including a write-off squat session after all day at uni but today was fine.

OH Press day:

15kg x 10

37.5kg x 5

40kg x 5

42.5kg x 9 Shootin' for 10 for a rep record, but still good.

30kg x 10

30kg x 10

30kg x 10

30kg x 10

15kg x 10

Pull-ups: 5, 5, 5, 5, 5, 5

Chin-ups: 5, 5, 5, 5

For a combined total of 50 8)

Arms and delts feeling good and fried now.

Progressed to the highest dose of accutane (80mg/day) so doubly wary of side effects now. Nothing too bad at this stage except daily nose bleeds, cracked lips and slight irritability.

[rimma]

Damn everythings feeling heavy lately... :-s

Maybe need some more calories but I'm fat enough. More likely these meds are starting to interfere.

Deadlifts today, pretty much just got the basics even though I'm capable of a lot more. Something Pman said about going all-out every workout being counterproductive sank through my thick skull...now only gonna try for overall records on the 5/3/1 week. The other two weeks maybe attempt rep records but I'm not gonna absolutely bust my gut.

Also probably time to deload- although as a beginner shifting light weights I'm not sure if its necessary. Thoughts anyone?

Dead:

50kg x 10

70kg x 8

95kg x 5

100kg x 5

107.5kg x 6

Back Raises 3x10

DB Rows 20, 20

Crunches/bicyle crunch

Average...

[startinfromscratch]

my first short trial of 531 i fucked up - decided to only deaload every 2nd cycle, when i shouldve just done what im doing now, and following the programme.

my advice - yes, if your giving the sessions your all, deaload every 4 weeks as stated. not only will it keep you fresher, you wont stall as quick - and you can use the deaload week to work on indirectly beneficial stuff - speed work/plyo, stretching/mobility etc.

just my 2c bro, im far from an expert on shit.

also, pop up some deadlift vids? maybe form could be fine tuned? im not having a dig bro, i find vids HIGHLY beneficial for knowing what needs improving!

[rimma]

my first short trial of 531 i fucked up - decided to only deaload every 2nd cycle, when i shouldve just done what im doing now, and following the programme.

my advice - yes, if your giving the sessions your all, deaload every 4 weeks as stated. not only will it keep you fresher, you wont stall as quick - and you can use the deaload week to work on indirectly beneficial stuff - speed work/plyo, stretching/mobility etc.

just my 2c bro, im far from an expert on shit.

also, pop up some deadlift vids? maybe form could be fine tuned? im not having a dig bro, i find vids HIGHLY beneficial for knowing what needs improving!

Lol check your journal, I just finished asking you about deloads. You replied before I even clicked submit, dang thats good service 8)

Hmm yeah I think you may be right, especially about sticking to the program. I at least should have done one deload week before I started this third cycle but I didn't. Popping that week in would prolong the program and give plenty of time for recovery. I guess I just instictually think I'm going to lose strength or whatever when in actual fact it'll probably be beneficial.

I'll finish this week so its neat and tidy, deload, then pick up where I left off.

As to the deadlifts, I took a video a couple of weeks ago so i could have a look. Chronic roundbacking and hips shooting up when I try to use proper form is my self-diagnosis. Might think about putting one up here for more informed criticism, could definitely come in handy

[rimma]

Bench sesh yesterday was very pleasant-feeling it today.

Just squats to go and then I will do the deload.

Bench:

30kg x 10

50kg x 5

55kg x 5

57.5kg x 12

Incline:

35kg x 10

35kg x 10

35kg x 10

35kg x 10

35kg x 10

Supersetted (time constraint) with 5 sets of 5 pull-ups.

And a few dumbell rows to finish.

Squats tomorrow. Overdue deload week starts Wednesday.

[rimma]

Went for an epic mountain bike ride today which gave me my dose of cardio for the month :pfft:

Other than that did some light pressing and bodyweight dips in the gym for this 'deload.'

Scales are now teetering on 75kg....It has come to the time where I must finally say farewell to my abs as they slowly become submerged in a layer of fat. 8)

I'll miss you sixpack...see you in summer (I hope :shifty: )

[vongi]

Scales are now teetering on 75kg....It has come to the time where I must finally say farewell to my abs as they slowly become submerged in a layer of fat. 8)

I'll miss you sixpack...see you in summer (I hope :shifty: )

summer will melt the fat layers away like the ice caps lol if only it were that easy

[rimma]

Haha yeah that would be sweet!

[rimma]

Pumped out some lightweight bench press and junk.

Pull-up (laddering)

1 2 3 4

1 2 3

1 2 3

1 2 3

1 2 3 4

Tried one-armed chin-ups for the first time and managed a couple 8)

Used my other hand to grab my forearm for support so probably doesnt count but who cares.

Got to beat that Monarchking fellow to 5x10 so workin on pull-ups when I get the chance.

[rimma]

Missed a workout so combined light squats with military press day.

Squats were several sets at 50kg, real easy, experimenting with form etc. Closely placed feet seems easier than what I was doing previously.

Press

20kg x 10

30kg x 5

40kg x 3

42.5kg x 3

45kg x 7 = Rep record (previous 6) and definitely had another grinding rep or two in the tank.

30kg x 10

30kg x 10

30kg x 10

30kg x 10

30kg x 10

Pull-ups: 6

Ran out of mojo at this stage, may go back and do some more assistance this evening.

[rimma]

Had a fun and intense train today with my mate. He comes over about once a week or less, doesn't eat much, and weighs about 65kg at 6 foot....so I'm trying to help him out

Dreadlifting

50kg x 5 WU

70kg x 5 WU

90kg x 3 WU

100kg x 3

110kg x 3

115kg x 6 Average, but didn't go to failure.

70kg x 10

60kg x 10

50kg x 10

60kg x 10 deficit

50kg x 10 deficit

Tried some hanging leg raises but I couldn't do it without flexing my arms and back...is there some trick to this? if not then I'm just too weak.

So i did the usual crunches instead.

Some half-assed curls at the end finished it off. :roll:

[startinfromscratch]

waitingfordeadsvideo.jpg

[rimma]

waitingfordeadsvideo.jpg

you may be waiting a while :grin:

Nah I'll put up a vid next dead session just for you SFS, definitely gonna get chewed out for chronic 'roundbacking' though

[startinfromscratch]

haha, join the crew son!

[morattigirl]

Tried some hanging leg raises but I couldn't do it without flexing my arms and back...is there some trick to this? if not then I'm just too weak.

Hanging leg raises are hard dude, I find it real hard not to swing! I just stick to hanging knee raises now hehe although even those it's my bloody arms that hurt the most from the hanging more than my abs :roll:

[rimma]

Hanging leg raises are hard dude, I find it real hard not to swing! I just stick to hanging knee raises now hehe although even those it's my bloody arms that hurt the most from the hanging more than my abs :roll:

True thats exactly what I found, Arms crapped out before I could get an ab workout. I might try knee raises see if I can manage that

Bench press day

30kg x 8 WU

40kg x 5 WU

55kg x 3

57.5kg x 3

60kg x 10 Equal to a previous best..

Incline

40kg x 10

37.5 kg x 10

35kg x 10

35kg x 10

35kg x 10

Pull-ups:

5 +10kg

5 +5kg

5+5kg

5 bodyweight

6 bodyweight chins

Dips: 5, 5, 5, 5 Pretty knackered

Progress is slowing a wee bit, havent set many records. Luckily next week is balls to the wall week for the king sets so will try and push some boundaries 8)

[rimma]

Squats were poo-as today, the last few weeks have been like that, but they are on the mend. Don't really know whats going on to be honest as form, eats, etc have all been more or less the same.

Squats

30kg x 10 WU

50kg x 5 WU

72.5kg x 3

77.5kg x 3

82.5kg x 4 what. the . f*ck.

Tried again because I was pissed off and got 82.5kg x 6 so a bit better but still short of my intended 8 reps.

More squats, light and explosive-ish

60kg x 10

55kg x 10

50kg x 10

50kg x 10

50kg x 10

Did some half-assed crunches, I hate doing ab work for some reason and never do a proper job.

[rimma]

Made a sled this arvo, for conditioning. Bogan-as just like the rest of my equipment but it seems to do the trick. A few runs up my driveway had me huffing and puffing like nothing else

I used a thickish leather belt that was hanging round to harness the rope around my waist. Charging up the hill for the third time when SNAP the fucking belt breaks clean in half! Which of course sent me sprawling forward on the gravel, lucky I wasn't moving very fast I didn't even get grazed

fun times

[rose]

Cool! :clap:

[drizzt]

Sweet ride!

[rammstein]

rough lol i like it

[morattigirl]

Oh mean lol :pfft: