Grippy's 2012 Body Transformation

[Grippy]

I normally like to have 1 day in between main lifting sessions but crammed this one in today as I have a long day at work then have to rush off to a 'performance' at my sons school tomorrow, so no time to lift.
Rocketed through deads today, redid the weight from last week as I failed the main set, no grip issue on the 200's today, smashed em out fairly easily.

Deads

125 x 5
150 x 5
175 x 5
200 x 5 rep PB

Squats

80 x 5
100 x 5
120 x 5
120 x 5

Mil Press (very light today, shoulders feel fried)

35 x 10
30 x 10
20 x 10

Decline Situps x 2 x 10

 

[chocchillimango]

Congrats on the PB!!

It's a good day for deadlifting today

 

[Grippy]

Max set of squats was fukin hard today, pushed the hardest I think I ever have, first rep was hard enough but cranked out the other 2.

Squats

85 x 5
105 x 5
125 x 5
145 x 5
175 x 3 rep PB
100x 8

Bench

60 x 5
65 x 5
75 x 5
90 x 5
left it there as elbows are aching, and I fukin hate bench!
Will bust out the rows tomorrow with some other stuff, not enough time and have to go back to work now

 

[Bella]

Nice squat PB Grippy! Well done! It's even more rewarding to hit those when it's hard work

 

[Sticky]

Nice squats grippy.

Have you tried stretching your lats/delts to relieve the elbow issue?

 

[Grippy]

Cheers fellas.
I do stretch a fair bit, especially at work, driving all day gives me dull aches in my lats and shoulders so I am always stretching and getting up and walking around when I can. Its definitely something I will have to work on though, quick stretching worked wonders for the feel of squats.
How does stretching back and shoulders relieve elbow pain?

 

[Grippy]

Big thanks to Sticky and his super fast service, ordered some Inzer wraps one arvo and they arrived here the next arvo, bloody beauty.
Gave the Inzer wraps a loose run today and shit they feel tighter only loosely wrapped than the cheapo Bronx wraps I have at full torque.
Bench has been utterly shit for me for ages, took a few steps back (again) and focussing on grip and form, fuck bench!

Squats

85 x 5
105 x 5
130 x 5
150 x 5
175 x 5 rep PB
thought I was fucked after 4 but "This is Absolution" started blasting and I screamed and managed to slowly crank out another, maybe could have been a bit deeper though. Wonder what the neighbours think?

Bench

60 x 5
65 x 5
75 x 5
85 x 5
90 x 5

V Bar Rows

40 x 10
60 x 10
80 x 10
80 x 10
80 x 10
and thats it, went for walk to the shop.

 

[Grippy]

5 x 5 has ended again, just a stuff around session today working up to 180 on squats then went for a pb of 190. Did some jm presses, push ups, chins, rows to finish off. Will start 5 x 5 on Sunday. Not sure if I should back off and ramp up the weight or start from where I finished off. Took a vid of the squats,,mind the jocks.
[ame]http://www.youtube.com/watch?v=jj2iEY603rg[/ame]
[ame]http://www.youtube.com/watch?v=2-yGmMRZjHQ[/ame]
https://www.youtube.com/watch?v=jj2iEY603rg&feature=youtube_gdata_player

 

[Grippy]

Reset the 5 x 5 back a few weeks, if all goes to plan I should hit rep PB's in week 4.
Glad I set squats back a bit, final set felt fukin tough today, one of those days I guess. Really need a new barbell, have to wait until the Mrs is working again though, this cheap smooth one is a battle with squats, its a slippery beast. From now on, I am adding in more direct tri stuff to try and help bench, shit like JM press, dips etc. Benched with legs out to the front today just for the hell of it and it felt good and much smoother, much better than with legs tucked and back arched.

Squats

85 x 5
105 x 5
125 x 5
145 x 5
165 x 5

Bench

60 x 5
60 x 5
70 x 5
80 x 5
90 x 8 just for the hell of it

V Rows

40 x 10
50 x 10
60 x 10
70 x 10
80 x 10

Did few sets of JM presses for shits and giggles.

 

[Grippy]

Ordered some stuff from BN last week, rocked up yesterday, luckily as my 20kg protein ran out this morning. Usually get unflavoured whey but opted for the choc flavour, yum.

Deads

120 x 5
145 x 5
165 x 5
190 x 5

Mil Press

40 x 5
45 x 5
50 x 5
60 x 5, this is pretty good for me

Squats

100 x 20
is light but shit it made me sore and puffed like an 80 year old smoker

Chins

BW x 7 x 4 x 2 x 2 ,20 sec rest between sets.

 

[Bella]

Good job Grippy!

And great chins! Awesome! (I know they're fckn haaaaard!!!) lolol

 

[chocchillimango]

good work, Grippy!

100kg x 20 squats would have reduced me to a thin film on the ground half way during the first rep so 80 yo smoker doesn't sound too bad

 

[Grippy]

Cheers, haven't done widowmakers for a while so might add then back in weekly

 

[Grippy]

Sadly missed last session of last week, being at work till 8 or 9 then starting at 5 or 6 next day doesn't leave much time for anything, FUCK WORK, but have been smashing out heaps of chins, pushups and bodyweight squats throughout the days to keep mobile
Will do powercleans on Mondays from now and rows on Friday, something different and doing 3 x 3 on squats for a bit. 200 squat here I come!!!

Squats

85 x 5
105 x 5
130 x 3
150 x 3
170 x 3 felt easy today

Bench

60 x 5
60 x 5
70 x 5
80 x 5
95 x 5

Powercleans
started light to test the water

40 x 3
50 x 3
60 x 3

Chins

BW 4 sets x 5 mixed grips

Decline Situps
20 second rest breaks

+10kg x 10
+5kg x 10
BW x 10

 

[Grippy]

Felt tired and sluggish all day today, got home, thought some deadlifts should wake me up, and they did

Deads

125 x 5
145 x 5
170 x 5
195 x 5

Mil Press

62.5 x 5
50 x 5
45 x 5
40 x 5

Squats

80 x 10
80 x 10

Chins

BW 4 sets x 5 various grips

 

[Grippy]

Squats

85 x 5
105 x 5
130 x 3
150 x 3
175 x 3

And that's it, copped the runs just before last set, went back, knocked off the 175 and that is it for the day , felt like I was gonna shit myself on bottom of last rep.

 

[Grippy]

Was pissed at my effort earlier so when the bloat and feeling weird subsided I banged out some extra stuff. Just a play around with bench and some other movements

Bench

40 x 10
60 x 10
70 x 10
80 x 10
90 x 3

Chins

BW 4 sets x 5

Hyper Extensions

3 x 10

messed around with some curls and pullovers for the hell of it, better than sitting around feeling shit.

 

[chocchillimango]

hope you're feeling better!!

good work for a session in which you felt like crapola.

take care

 

[Grippy]

Thanks Chilli.

Super quick session today, really short break and back to work so squeezed in some squats

Squats

warmup to 100 x 5
130 x 3
150 x 3
180 x 3 rep PB
went of weights I had written down for next week by mistake, ah well worked out to a PB

Hyper Extensions

BW x 2 x 10

 

[Bella]

Nice squatting Gripster! Well done on your PB! (and for getting slightly ahead of your programming! lol