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Grippy's 2012 Body Transformation

Stinking hot day in Adelaide today, was fairly sapped of energy by the time I got home as I spent all day unpacking a shipping container in the sun, was like a sauna in there, so did the 3 core lifts and left it there. Will do some sled stuff tomorrow hopefully

Deads

160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Mil Press

55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Squats

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
 
Fridays session, another hot day in Adelaide.
Last of the 5 x 5, 3 x 3 for 5 weeks now.

Squat

110 x 5
120 x 5
130 x 5
140 x 5
145 x 5 Pretty sure this is a rep PB for me

Bench

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Pendlay Row

82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
 
Stinkin hot in the garage again today. Start of 3 x 3. Flew through all sets today, felt nice and light.

Squat

135 x 3
135 x 3
135 x 3

Bench

80 x 3
87.5 x 3
97.5 x 3

Pendlay rows

70 x 3
80 x 3
90 x 3

GHR

bw x 3 x 8.
still having to catch myself on way down with these but can easily pull myself back up.
 
Weight was up to 104 the other day which is by far the heaviest I have ever been by long shot, back down to 102. Slapped on a few kg's quickly in December while having prednisolone and its not disappearing. Not looking as slobbish now though which is a bonus.
Felt hot and sluggish today, 3 x 3 feels piss easy though and no mid week squats.

Deads

160 x 3
160 x 3
160 x 3

Mil Press

55 x 3
55 x 3
55 x 3

Chins

+5 x 5
+5 x 5
+5 x 5
+5 x 5
+5 x 5

Finished it off with quick arm shit for shits and giggles.
 
Another stinkin hot day in the garage, doesnt bother me too much but the missus and kids always complain about me if they walk past the garage door and see me squatting in nothing but jocks, shoes and a belt
Lovin the 3 x 3, breeze through this lot, weight going up next week,

Squat

120 x 3
135 x 3
147.5 x 3 Fairly sure thats a rep PB

Bench

90 x 3
90 x 3
90 x 3

Pendlay rows

82.5 x 3
82.5 x 3
82.5 x 3

Few sets of bi and tri shit at the end.
 
Weight sitting at 102.5 as of this morning, looking a little better than a few weeks ago. Leanest I have looked was 6 months ago when I got crook and lost 8 kg quickly down to 90kg. Measured myself today for first time in ages.

Thighs, in the middle: 23 inches
Chest, across nipples: 45 inches
Waist, around belly button: a tubby 43 inches
Arms for shit and giggles 16.5 inches

Not sure how these measurements stack up in the whole scheme of things but would love to shrink the waist a bit. Bought a decline sit up bench this morning so I can do them much more comfortably than on the concrete in garage or slate floors rest of the house. (no carpet)
 
Last edited:
Tighten that waist up and those guns and chest will look twice the size.

Good lifting.
 
fwaaarkin every time I pop over here your killing those squats mate, I'm jealous! LOL.

Your progress is continuing well Grippy, how do you like doing 3x3, such low volume huh. I haven't done a 3x3 yet, I'm liking 5x5 though, doing PPP.

Good numbers mate
G
 
Thanks fellas.
Rambo I am enjoying the 3 x 3 for now after the 5 x 5. Can't wait to up the weight a bit and get some nice PB's. 3 x 3 was always my favourite week on 5/3/1 too. Squatting a couple of times a week is def a good thing though.
 
Some decent lifting there mate, squats put me to shame.

The 5x5 chins at +5 is a pretty decent effort for your weight also
 
Week 2 of 3 x 3, all lifts finally feeling good and strong. Shit they have struggled over the past 6 months.
Pretty much sorted my issue with flogging my shoulder and elbow on squats, took some tips from another thread on here, have been working on shoulder flexibility and brought hands in a bit. Problem seems to mainly be with my right hand, just cant get the sucker in a comfy position so have resorted to using wrist wraps for now to stop the feeling of it wanting to snap (little girly lookin wrists). Hopefully I can get some flexibility in soon.

Squat

140 x 3
140 x 3
140 x 3

Bench

80 x 3
90 x 3
100 x 3

Pendlay Rows

75 x 3
80 x 3
90 x 3

GHR x 2 x 8

Situps x 3 x 10
 
Weight still 103. Stupid Prednisolone makes me bloat which wont disappear.
Have done a few half hour or so walks over past few days, ate a bit of bad shit yesterday and a glass of Lemonade taking the Mrs out for lunch but overall calories for the day would still be lower than normal.
Today has just been oats, yoghurt, Casein powder, milk, roo and veg.
Deads felt heavy today on a weight that should feel super easy, lifting at 10am instead of arvo could be the difference.
Finally a cool day in Adelaide, will have to bust out some sled drags later Im thinking.

Deads

165 x 3
165 x 3
165 x 3

Mil Press (might have to bump weight up on this, is waaaay too light)

55 x 3
55 x 3
55 x 3

Chins

+10 x 5
+10 x 5
+5 x 5
+5 x 5
+5 x 5

Situps

BW x 2 x 10
 
Weight sitting around 102kg still. Look bit better in the mirror though, not too fussed if weight doesn't go down, as long as lifts go up and I look less and less like a slob.
Well after 6 months of shithouse lifting I am finally getting somewhere, might not be much to some but I am pleased.
Enjoying the 3 x 3 phase of this program, steamed through it today. Starting a new job on Monday with hour and half each way travel for training for first week, late squats next week.

Squats

120 x 3
135 x 3
150 x 3 Rep PB

Bench

92.5 x 3
92.5 x 3
92.5 x 3

Pendlay Rows

87.5 x 3
87.5 x 3
87.5 x 3

Situps x 2 x 8

Ended it with some arm stuff.
 
Keep up the good work Grip. Would love too see you get a great result in this comp mate. First runner-up to me would be a marvellous outcome. Especially for me. :D
 
No worries DKD, will be biting at your heels though, ok big fella.
Had a twinge in my back/neck for past few days so missed the start of the week squats and bench. Diet has been ok but had chicken nuggets and the meat from a cheeseburger last night, hmm.

Deads

170 x 3
170 x 3
170 x 3

Mil Press (I really suck at)

60 x 3
60 x 3
60 x 3

Chins

+15 x 3
+15 x 3
+15 x 3
+5 x 5
+5 x 5

Decline situps with 5kg plate on chest x 3 x 10
 
(:eek: looks at your latest squat number and vomits in a bucket....fwaaarkin!)

Meh, you doing ok Grippy, kicken along nicely I suppose..:p

(backs out of room quietly)



Nice work mate
G
:o
 
Thanks men.
Have gone for a few walks this week to keep moving on off days.
Been doing training for a new job and driving fukin miles each way leaving early in the mornings, calories just slightly down from usual intake but lifting still felt awesome today.
I am glad I kept the original bench numbers low as it just feels heavier after squats.

Squats

usual warmup to 100

125 x 3
140 x 3
152.5 x 5 felt good so pushed 2 extra, Rep PB
I am coming for you 180!!!

Bench

95 x 3
95 x 3
95 x 3

Pendlay Rows

90 x 3
90 x 3
90 x 3

Polished it off with some bi and tri shit.
 
Weight sitting stagnant at 102. Maybe looking a bit better, some days I think I do, others I think I look shit, ah well. Calories still slightly down each day, not much chance to eat, or poo as I usually do. Finally after a long long bloody time squats have been moving up each session so I must be doing something right.

Squats

147.5 x 3
147.5 x 3
147.5 x 3

Bench

82.5 x 3
92.5 x 3
102.5 x 3

Pendlay Rows

75 x 3
85 x 3
95 x 3

GHR x 2 x 8

Decline Situps with 5kg plate
x 2 x 10
 
Grippy said:
Stupid Prednisolone makes me bloat which wont disappear.
Click to expand...

Do you mind telling me what dose you're on at the moment for solone? I've been taking it for a long time and will have to continue to do so but was never told about possible bloating or anything like that other then getting 'moon face'
 
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