Rimma

[morattigirl]

Fucken hell Rimma! Buy two lotto tickets!! Glad to hear you're ok

[rimma]

Fucken hell Rimma! Buy two lotto tickets!! Glad to hear you're ok

yeah I did buy two and didn't even win either :evil: :grin:

Workout was tougher today, but still feeling good. Bodyweight is way down to 71kg, lost 3cm off the waistband, but still retaining strength. Its all happening organically, just probably unintentionally eating less food.

national deadlift day

deficits on 2" block.

70x3

70x3

85x3

85x3

90x3

90x3

90x3

90x3

Flat bench

40x5

50x4

55x3

55x3

65x2

65x2

65x2

70x2

70x2

65x3

65x3

Dumbell Flies 5x10

Deadlift from boxes

85x5

100x4

110x3

110x3

125x2

125x2

125x2

[rimma]

Did some light arms and chin-ups yesterday for shits an giggles. Third week almost over and this sheiko flu hasn't set in yet...must be my little girl weights :pfft:

Need to do a test day afterwards to see if I have achieved my goals for 2010 :pray:

Anyone know how to test 1RM? There is some kind of recommended formula/approach isn't there?

Also are you meant to wait a few days/week after sheiko to recover or something?

[rimma]

Week 3: 5-day (yesterday)

Squat

50x5

60x4

70x3

70x3

80x3

80x3

80x10 PB Pretty encouraging to set a rep record at a reduced bodyweight having already done two triples at the same weight...looking forward to testing one rep max squat soon.

Bench

40x5

50x4

55x3

55x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

DB Flies 5x10

OH Press 5x4

Good mornings 5x5

All good

[rimma]

Week four; day one

Got kicked in the nuts by sheiko today, 80kg squats that I repped so easily the other day were brutal as.

Then when I got to front squats I almost threw in the towel, fucken sore wrists and terrible form.

But got through it in the end (minus Good morning's) not the worlds greatest workout but thats the way it is

Squats

50kg x 5

60kg x 4

70kg x 3

70kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

Bench Press

45kg x 5

52kg x 5

60kg x 4

60kg x 4

60kg x 4

60kg x 4

60kg x 4

Dumbell Fly

5 x 10

Dips

5x5 *Meant to be 5x8 but I'm too weak

Front Squat

40kg x 5

40kg x 5

50kg x 4

50kg x 4

60kg x 3

60kg x 3

60kg x 3

The end, took about an hour and a half. So much longer and better than what I've been doing before...

[morattigirl]

Those front squats are killer aye! Kills my wrists too. How'd ya deads go yesterday?

[groovy]

Hey rimma, you doing the #29 of Sheiko?

Awesome work on the fronts squats :clap: :clap: they are hard as hell, when i did them as well. But personally i felt them that they are lot easier on the lower back compared to the back squats.

When doing the front squats i found the below link really helpful and now the weights sits nicely on the front of the shoulders and hardly feel anything on the wrists.

http://stronglifts.com/how-to-front-squat-with-proper-technique/

Good luck for the test day. It increased my total quite a bit. So im doing the #29 again.

[rimma]

Those front squats are killer aye! Kills my wrists too. How'd ya deads go yesterday?

hey MG, to cut a long story short I effed up my training schedule :doh: and am now three days behind, will be deadlifting tomorrow or Saturday.

As for the wrists yeah I find it really hard to keep my balance, support the bar etc.

Hey rimma, you doing the #29 of Sheiko?

Awesome work on the fronts squats :clap: :clap: they are hard as hell, when i did them as well. But personally i felt them that they are lot easier on the lower back compared to the back squats.

When doing the front squats i found the below link really helpful and now the weights sits nicely on the front of the shoulders and hardly feel anything on the wrists.

http://stronglifts.com/how-to-front-squat-with-proper-technique/

Good luck for the test day. It increased my total quite a bit. So im doing the #29 again.

Hey groovy cheers for that! yes I am doing the #29, and finding it really awesome with a few little exceptions such as front squats :pfft:

Thanks for the link, to be honest I hadn't even looked at correct from until now! I will have a go at stretching the wrists out and see if I can get the bar sitting better on my small delts

Looking forward to test day hoping for 5kg on bench, 10kg on squat and 5-10kg on deads. Best case scenario = 25kg total increase :pray:

[groovy]

hey MG, to cut a long story short I effed up my training schedule :doh: and am now three days behind, will be deadlifting tomorrow or Saturday.

As for the wrists yeah I find it really hard to keep my balance, support the bar etc.

Good on you mate, do whateva is necessary to get the job done aye

When i was doing the 29, the 4th week, i couldnt workout on mon/fri. So i did the whole weeks training on tue/wed/thurs and got it over with it. I was pretty much dead for thurs workout but TURBO's (preworkout supp) helped me

Hey groovy cheers for that! yes I am doing the #29, and finding it really awesome with a few little exceptions such as front squats :pfft:

Thanks for the link, to be honest I hadn't even looked at correct from until now! I will have a go at stretching the wrists out and see if I can get the bar sitting better on my small delts

Looking forward to test day hoping for 5kg on bench, 10kg on squat and 5-10kg on deads. Best case scenario = 25kg total increase :pray:

I didnt read about the front squat as well the first time, i even asked couple of trainers at the gym and they had no idea. :shock:

Good luck eat lots and u should get that total or more easily.

[Jigga]

wrists and palms will be sore first few weeks. keep forcing it, swap to 4 fingers asap. when you are a lot more flexible go back to 3 fingers and you will be able to get your elbows nice and high. they are worth persevering with, they become the most comfortable variation in the end imo.

also it doesn't count unless your ass is touching your heels :wink:

dabaya is using 2 fingers here which is an option if you can't get your elbows high enough

[rimma]

Good on you mate, do whateva is necessary to get the job done aye

When i was doing the 29, the 4th week, i couldnt workout on mon/fri. So i did the whole weeks training on tue/wed/thurs and got it over with it. I was pretty much dead for thurs workout but TURBO's (preworkout supp) helped me

Three in a row lol did you have a death wish??

But yeah I'm gonna do deadlifts tomorrow so should be fun :grin: gotta get me some of these turbos you guys keep talking about.

I didnt read about the front squat as well the first time, i even asked couple of trainers at the gym and they had no idea. :shock:

Good luck eat lots and u should get that total or more easily.

cheers man 8)

[rimma]

wrists and palms will be sore first few weeks. keep forcing it, swap to 4 fingers asap. when you are a lot more flexible go back to 3 fingers and you will be able to get your elbows nice and high. they are worth persevering with, they become the most comfortable variation in the end imo.

also it doesn't count unless your ass is touching your heels :wink:

dabaya is using 2 fingers here which is an option if you can't get your elbows high enough

Lol sick video, particularly liked the black guy chilling shirtless in the front row.

The thing is Jigga I'm uncomfortable supporting the bar with my fingertips (although I know it is really on the delts), feels somewhat precarious compared to the solidness of a back squat.

Nothin to it but to do it I guess...

I will grow to love front squats :grin:

[morattigirl]

Good on you mate, do whateva is necessary to get the job done aye

When i was doing the 29, the 4th week, i couldnt workout on mon/fri. So i did the whole weeks training on tue/wed/thurs and got it over with it. I was pretty much dead for thurs workout but TURBO's (preworkout supp) helped me

:shock: Whoa

[rimma]

Week Four, Day Two (Should have been Wed.)

Bench Press

40 x 5

50 x 4

55 x 3

55 x 3

65 x 3

65 x 3

75 x 1 (misload)

70 x 2

70 x 2

70 x 2

Deadlifts

70 x 3

85 x 3

100 x 3

100 x 3

112 x 3

112 x 3

119 x 2

119 x 2

119 x 2

112 x 2

112 x 2

112 x 2

Bench

40 x 5

50 x 4

55 x 5

55 x 5

55 x 12

Flies

5x10

Deadlifts were incredibly hard today, which is really disappointing seeing as the weights were light compared to what I was doing. This was the first time I had done "normal" deadlifts in the program too which seems odd.

One more workout then testing. Still don't know how to test, how many days to rest etc so better find out!

[morattigirl]

Nah dude, as I was told... Week 5 you Repeat Week 1 again. week after is deload and test. PM me if you want the deload, i'll pass on what Bar-belle gave me

[rimma]

Nah dude, as I was told... Week 5 you Repeat Week 1 again. week after is deload and test. PM me if you want the deload, i'll pass on what Bar-belle gave me

Cheers MG thats exactly what I was looking for! Pretty clueless about what to do from here and all my googling has drawn a blank.

That extra week will be good actually, give me some more time to try and get those lifts up.

If you have some sort of testing protocol could you send me that as well please? Thanking you 8)

[morattigirl]

Nah dude, as I was told... Week 5 you Repeat Week 1 again. week after is deload and test. PM me if you want the deload, i'll pass on what Bar-belle gave me

Cheers MG thats exactly what I was looking for! Pretty clueless about what to do from here and all my googling has drawn a blank.

That extra week will be good actually, give me some more time to try and get those lifts up.

If you have some sort of testing protocol could you send me that as well please? Thanking you 8)

PM sent

[startinfromscratch]

rimma, hope the rimming is going well :pfft:

keep it up man, just crunch the numbers that MG sent you. if your finding the going tough, probably a good sign mate!

[rimma]

rimma, hope the rimming is going well :pfft:

keep it up man, just crunch the numbers that MG sent you. if your finding the going tough, probably a good sign mate!

Lol the rimming is going swimmingly. I've got it all properly planned out now, finishing with a test day on the 8th November which is a few days before I leave.

Week 4 Day 3

Squat

50kg x 5

60kg x 4

70kg x 3

70kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 9

Bench

40kg x 6

50kg x 5

55kg x 4

55kg x 4

65kg x 3

65kg x 3

70kg x 2

70kg x 2

65kg x 3

65kg x 3

55kg x 4

50kg x 6

40kg x 8

Dips

3x8

Pull-ups

Lots x heaps

Abs

Not many

Then took the sled out for a drag with a couple of lads, threw the tire and did some sprints with said tyre held overhead. Was good fun in the sun 8) Went on up to the beach and had a swim, damn, life is good.

[groovy]

Awesome Rimma. You still have strength left after the workout, to fit in some pull ups and sled work. :notworthy:

Im usually wasted by the end of it.

[rimma]

Awesome Rimma. You still have strength left after the workout, to fit in some pull ups and sled work. :notworthy:

Im usually wasted by the end of it.

Haha I cheated groovy- ditched dumbell flies and good mornings in favour of pull-ups.

Today was good, had heaps of energy, but yeah usually I would be shattered. Training with a couple of bro's today made the long workout more bearable too I think.

[rimma]

Reprise of week one, day one. All good, and markedly easier the second time round. tanning time 8)

[rimma]

2 hour mountainbike ride this arvo.

It is now 4.30pm and still no study has been done with exams in four days time.. :shock:

[Phedder]

It is now 4.30pm and still no study has been done with exams in four days time.. :shock:

It's so easy to fill time when you've got something to avoid aye

[rimma]

It is now 4.30pm and still no study has been done with exams in four days time.. :shock:

It's so easy to fill time when you've got something to avoid aye

I am the master of procratination, and this site is the number one offender!

Exams are over. \:D/

Did a light deload today which was nice and quick.

Also just bought some creatine which I will start in Late December.

I think I got ripped off; 500 grams for $50 instead of $30 on eatme, bb.co.nz etc.

I had to get the "micronised" stuff becasue I didn't see plain creatine :doh: thats what happens when you dont shop around.