Rimma

[morattigirl]

Deadlifts

155kg x 1 PR stoked

135kg x 3 PR for a triple

Well done dude! And hey an increase is an increase!! :clap: :clap:

[Monarchking]

Bodyweight stubbornly won't go up, getting a bit frustrated but will keep pushing

u could add a couple of litres of milk a day man. Your weight will go up, but it might not be pretty.

[rimma]

Deadlifts

155kg x 1 PR stoked

135kg x 3 PR for a triple

Well done dude! And hey an increase is an increase!! :clap: :clap:

Cheers MG! small 5kg increases will add up over the course of a year 8)

Bodyweight stubbornly won't go up, getting a bit frustrated but will keep pushing

u could add a couple of litres of milk a day man. Your weight will go up, but it might not be pretty.

Yeah I'm sacking back a fair bit of milk at the moment. I'm leanish so I'm prepared to put on some fat. Just a small guy with a small appetite so it can be a bit hard getting the cals in!

I though yesterdays sesh was good, but today was even better! Set a 5kg PR on bench which I had not expected and nearly got a 7.5kg PB. Really happy with this, and its a good sign that my programming is on the right track. Bodyweight is up to 74kg too ( ) which is good.

Bench Press

30kg x 5

50kg x 5

60kg x 5

70kg x 3

77.5kg x 1

82.5kg x 1

87.5kg x 1 PB

90kg x 1 PB

92.5kg x 0 ground it up halfway

77.5kg x 5 PB

Close Grip

60kg x 7

57.5kg x 7

55kg x 7

55kg x 7

Dips Dips still suck lol

BW x 3

2.5kg x 7

2.5kg x 7

2.5kg x 5

BW x 5

Skullcrushers

36kg x 5

36kg x 5 wrist started twinging

20kg x 10

20kg x 10

Got to have a big feed and then off for a BBQ to demolish some more meat and beers.

[Monarchking]

good work on the bench, and the SkullCrusher, im really bad at them! looks like u going well.

[rimma]

good work on the bench, and the SkullCrusher, im really bad at them! looks like u going well.

Thanks boss, I can't really do skullcrushers cos it hurts my wrist tendon but I do them every few months.

Press day today

(Strict)

30kg x 5

37.5kg x 5

45kg x 5

50kg x 7

52.5kg x 1, 1, 1

(Push)

55kg x 7

52.5kg x 7

50kg x 7

45kg x 7

Weighted Chins

8.5kg x 7

8.5kg x 7

8.5kg x 7

8.5kg x 4

DB Curls

Small weights

[Monarchking]

Thanks boss, I can't really do skullcrushers cos it hurts my wrist tendon but I do them every few months.

same, but I use a bar like this --(-I-I-)-- instead if a straight bar, and makes it better.

go hard

[startinfromscratch]

awesome benching bro!!!!

[rimma]

Thanks boss, I can't really do skullcrushers cos it hurts my wrist tendon but I do them every few months.

same, but I use a bar like this --(-I-I-)-- instead if a straight bar, and makes it better.

go hard

I've only got a straight bar. I've heard ez bars are better on the wrists, is that the one u mean?

awesome benching bro!!!!

Cheers brother getting there 8)

Deadlift

50kg x 5

70kg x 5

100kg x 5

110kg x 5

127.5kg x 7 PB

135kg x 3

Front Squats

70kg x 7

65kg x 7

60kg x 7

50kg x 7

Pull-ups

10

10

7

5

5

Ran out of time for rows. Good session nonetheless! Busy as at the mo, will smash it again on Friday.

[rimma]

Bench Press day today

Nice and light today (I like the the '5' week of the 5/3/1)

30kg x 10

50kg x 5

55kg x 5

65kg x 5

72.5kg x 9 PR

75kg x 5

Close grip

62.5kg x 7

60kg x 7

55kg x 7

55kg x 7

Dips

7

7

8

7

Pushups

15

15

13

15

Done!

[rimma]

Squats have been lagging a bit when I've tried testing them recently so I decided to do an unscheduled technique session focussing on executing perfect single reps. This is before my 5/3/1 squat day tomorrow so we'll see how that goes. I managed to unintentionally break my pathetic squat record so that was good. Aiming to do a few more squat-only sessions until I nail the technique.

No rest between sets, just changing plates.

10kg x 3

15kg x 3

20kg x 3

25kg x 3

30kg x 3

35kg x 2

40kg x 2

45kg x 2

50kg x 2

55kg x 1

60kg x 1

65kg x 1

70kg x 1

75kg x 1

80kg x 1

85kg x 1

90kg x 1

95kg x 1

100kg x 1

105kg x 1

110kg x 1

115kg x 1

120kg x 1 PR

125kg x 0

All the sets felt crisp and snappy up until 110 which was a slight grind. 115 a moderate grind and 120 (new best) a heavy grind. 125 wasn't going to happen but I wasn't trying to set a record anyway.

So will do this again every week or two to get some extra squatting practice in.

[Monarchking]

nice work on the Back Squat Rimma

[rimma]

nice work on the Back Squat Rimma

Chur bro 8)

Squatted again today went well considering I maxed yesterday. Nothing griund breaking just got the work done and out.

Squats

50kg x 5

60kg x 5

70kg x 5

85kg x 5

95kg x 8

100kg x 3

Weighted crunches

14kg x 10

14kg x 10

14kg x 10

14kg x 5

BB Lunges bit light

30kg x 10

30kg x 10

30kg x 10

30kg x 10

Deficit Deadlift 2" Platform

50kg x 5

70kg x 5

120kg x 5

110kg x 5

100kg x 5

[rimma]

Did some decent overhead work today, a couple of minor records and a step closer to push pressing bodyweight overhead.

Strict Press

15kg x 10

30kg x 5

40kg x 5

47.5kg x 3

52.5kg x 6 =previous best

55kg x 4 PR

Push Press from clean position

50kg x 1

50kg x 1

55kg x 1

60kg x 1

65kg x 1

70kg x 0 (couldn't clean it, need to learn how to clean!)

changed to the rack (never thought of that before )

50kg x 1

60kg x 1

65kg x 1

70kg x 0

70kg x 1 PR

5kg to go for a bodyweight push press. Looking forward to ticking that goal off!

Weighted Chin-ups

8.5kg x 7

8.5kg x 7

8.5kg x 7

8.5kg x 7

Bodyweight is up to 75kg which is the heaviest I have been in the past . Looking slightly chubbier but top abs still visible. Roll on 76kg!

[HarryB]

damn I didn't realise how light you are... nice weights for bw bro!

[Monarchking]

Bodyweight is up to 75kg which is the heaviest I have been in the past . Looking slightly chubbier but top abs still visible. Roll on 76kg!

Grats on the bodyweight PR. There is somthing awsome about seeing pin go up!

morning or afternoon weigh in?

[rimma]

damn I didn't realise how light you are... nice weights for bw bro!

haha thanks Harry. Yeap, I am a very small guy- weighed 60kg fully grown in my last year of high school! :grin:

Naah weights are still pretty patu but they are going up slowly...which is the only thing that matters 8)

Grats on the bodyweight PR. There is somthing awsome about seeing pin go up!

morning or afternoon weigh in?

Thanks dude, happy to be on track ae! I just weigh myself whenever I am in the gym- not too anal about getting it perfectly accurate as long as its slowly going up each month.

[Phedder]

Nice overheads mate :clap: inspired me to try some push pressing today as well.

[rimma]

Nice overheads mate :clap: inspired me to try some push pressing today as well.

Cheers dude. I see you got 70x2 first pop, you bugger :pfft:

Had a splitting headache this arvo so just did some light bodyweight stuff to get the blood flowing.

Chin-ups- total of 50

Push-ups- total of 100

Crunches- total of 50

Fatman rows- total of 40

Face pulls (ghetto)- total of 50

[rimma]

Had an average workout today. Deadlifts and pullups were good, front squats alright and bent rows abysmal.

Deadlift

50kg x 5

70kg x 5

90kg x 3

110kg x 3

120kg x 3

135kg x 5 PB

140kg x 2

Front Squat

75kg x 6

65kg x 7

60kg x 7

50kg x 7

Weighted Pull-ups

7.5kg x 7

7.5kg x 7

7.5kg x 7

7.5kg x 7

Bent Row super half-assed, no rest between sets

75kg x 5

70kg x 3

50kg x 5

50kg x 7

[Monarchking]

solid numbers man.

what template u following ?

[rimma]

Today was a real mixed bag as far as training goes. The max effort set of bench was ruined by a over enthusiastic spotter, but other than that everything went nicely and felt good and light!

Bench Day

30kg x 5

50kg x 5

57.5kg x 5

67.5kg x 5

75kg x 7 I had 8 reps coming up easily enough with a bit of grind. My brother (spotting me) grabbed the 8th rep and jerked it upwards even though I easily had it. I didnt put collars on the bar and so when he pulled the plates went flying off the bar all over the floor. I was left with the bar locked out with one plate on one side which pulled me off balance and strained something on one side of my lower back.

Moral of the story: use collars and use competent spotters

I was then meant to do three singles with 80 but combined them for an easy triple to end on.

80kg x 3

Close Grip

65kg x 7

62.5kg x 7

60kg x 7

55kg x 7

Dips

10

9

8

7

Skullcrushers

30 x 10

30 x 10

30 x 10

30 x 7

I'm adding a new goal to my list. Bench bodyweight for ten clean reps. Should have it within a month or two hopefully. :pray:

[rimma]

solid numbers man.

what template u following ?

Thanks bro. I'm doing 5/3/1 so each of the four big lifts has its own day. Then I do assistance template of variations of the big lifts and lighter stuff which I choose myself. Kind of like the "triumvirate" template of 5/3/1 if you have read the e-book. Been doing 5/3/1 for ages now its been really good for slow and steady progression, and I'm still nowhere near to stalling out.

[startinfromscratch]

solid numbers man.

what template u following ?

Thanks bro. I'm doing 5/3/1 so each of the four big lifts has its own day. Then I do assistance template of variations of the big lifts and lighter stuff which I choose myself. Kind of like the "triumvirate" template of 5/3/1 if you have read the e-book. Been doing 5/3/1 for ages now its been really good for slow and steady progression, and I'm still nowhere near to stalling out.

treat the programme like a cat bro. milk it!

[Monarchking]

nice ill should look into it. google? :grin:

[Luigi]