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Grippy's 2012 Body Transformation
- Thread starter Grippy
- Start date
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- Tags
- 2012 body grippy transformation
Grippy
Fat Member
Cheers fellas.
Squats and deads seem to be firing along well with 5 x 5 and the odd bit of 3 x 3 so I will leave that alone for now, but my bench seriously sucks and I find it tough after squats (energy sapped)
So after reading through the various bench threads and other stuff I have devised a plan to boost my seriously lagging bench. I will piss bench off from Mondays with squats and do it separately on Tuesday using the Coan reps, and will do the light bench on Saturday or squeeze it in on Fridays squat session, cant hurt to try this I suppose, see what happens after 12 weeks I guess.
First shot at it today, only light but haven't burnt my tri's like that for a long time.
Bench
75 x 10
75 x 10
Close Grip Bench
65 x 10
65 x 10
Incline Bench
60 x 10
60 x 10
Sled drags 15 - 20 mins.
Squats and deads seem to be firing along well with 5 x 5 and the odd bit of 3 x 3 so I will leave that alone for now, but my bench seriously sucks and I find it tough after squats (energy sapped)
So after reading through the various bench threads and other stuff I have devised a plan to boost my seriously lagging bench. I will piss bench off from Mondays with squats and do it separately on Tuesday using the Coan reps, and will do the light bench on Saturday or squeeze it in on Fridays squat session, cant hurt to try this I suppose, see what happens after 12 weeks I guess.
First shot at it today, only light but haven't burnt my tri's like that for a long time.
Bench
75 x 10
75 x 10
Close Grip Bench
65 x 10
65 x 10
Incline Bench
60 x 10
60 x 10
Sled drags 15 - 20 mins.
chocchillimango
Well-known member
+1 doing great.
chocchillimango
Well-known member
I think it's the weather and time of year. I felt the same all yesterday and my session last night was not a highlight either.
But hey, you got a rep PB on your DLs!!
congrats. get some sleep. rest up. drink lots of water. eat right.
you'll bounce back.
But hey, you got a rep PB on your DLs!!
congrats. get some sleep. rest up. drink lots of water. eat right.
you'll bounce back.
Grippy
Fat Member
Cheers Miss Mango, not really the weather, more lack of sleep and constantly being at work.
Rescued an old Titan barbell from a gym yesterday, even though its well used its still better than the cheap nasty one I have been using, has better knurling, bit thrashed on the ends though but I never touch that bit so I dont give a shit.
Twinged something in lower back so missed squats Friday, did the light bench day today and light squats up to 140 x 3.
Squats
60 x 5
80 x 5
100 x 5
140 x 3
Light bench
60 x 10
60 x 10
Chins BW 3 x 5
Hypers 3 x 10
Pullovers 2 x 20 @ 20kg
Rescued an old Titan barbell from a gym yesterday, even though its well used its still better than the cheap nasty one I have been using, has better knurling, bit thrashed on the ends though but I never touch that bit so I dont give a shit.
Twinged something in lower back so missed squats Friday, did the light bench day today and light squats up to 140 x 3.
Squats
60 x 5
80 x 5
100 x 5
140 x 3
Light bench
60 x 10
60 x 10
Chins BW 3 x 5
Hypers 3 x 10
Pullovers 2 x 20 @ 20kg
Grippy
Fat Member
Bit of a setback this week, not to worry, Im ready to kick some ass.
Got home monday after 12 hours at work ready for bench, near end of second set something twinged in my neck and gave me a god awful headache, neck hasnt been right since and had 12 hour days all week so laid off it all week and have been stretching, feels good now so ready to go. 200 squat is in sights!!!
Monday just gone
Bench
75 x 10
75 x 10
CG Bench
65 x 10
65 x 10
Incline
60 x 10
60 x 10
hiatus and rest for the week
Today light bench
Bench
65 x 10
65 x 10
Dips
BW x 8
BW x 8
Pullover 2 x 20 @ 20kg
Chins 3 x 5
Fucked around and did some flyes, havent done them in ages
Off to work soon, footy run, woo hoo, get paid to watch crows smash port.
Got home monday after 12 hours at work ready for bench, near end of second set something twinged in my neck and gave me a god awful headache, neck hasnt been right since and had 12 hour days all week so laid off it all week and have been stretching, feels good now so ready to go. 200 squat is in sights!!!
Monday just gone
Bench
75 x 10
75 x 10
CG Bench
65 x 10
65 x 10
Incline
60 x 10
60 x 10
hiatus and rest for the week
Today light bench
Bench
65 x 10
65 x 10
Dips
BW x 8
BW x 8
Pullover 2 x 20 @ 20kg
Chins 3 x 5
Fucked around and did some flyes, havent done them in ages
Off to work soon, footy run, woo hoo, get paid to watch crows smash port.
Grippy
Fat Member
So neck feeling better, back feeling good, nose and head still blocked with snot thanks to the little fella passing on his lurgie.
Reset back a couple of weeks with squats and deads.
Squats
85 x 5
105 x 5
125 x 5
145 x 5
165 x 3 fail, wanted 5
V- Bar Rows
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Hypers BW x 2 x 10
(I swear the hyper bench could be used as a torture device for someone with a cold)
Situps BW x 2 x 10
Reset back a couple of weeks with squats and deads.
Squats
85 x 5
105 x 5
125 x 5
145 x 5
165 x 3 fail, wanted 5
V- Bar Rows
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Hypers BW x 2 x 10
(I swear the hyper bench could be used as a torture device for someone with a cold)
Situps BW x 2 x 10
chocchillimango
Well-known member
doing great considering the virus, Grippy.
ps hypers are a torture device, period. no viruses required.
lemon, manuka honey, hot water and a dash of overproof rum. before bed.
you will sleep, it helps the congestion and you'll feel better.
administer every evening until you are 100%.
ps hypers are a torture device, period. no viruses required.
lemon, manuka honey, hot water and a dash of overproof rum. before bed.
you will sleep, it helps the congestion and you'll feel better.
administer every evening until you are 100%.
Grippy
Fat Member
Cheers for the advice Miss Mango, all is good, just bit of a sore throat and stuffed up head.
Not sure if its due to not squatting for a week or having a bit of a lurgie but shit I am sore today from squats yesterday.
Quick session before bed tonight
Bench
77.5 x 8
77.5 x 8
CG Bench
70 x 8
70 x 8
Incline Bench
65 x 8
65 x 8
Not sure if its due to not squatting for a week or having a bit of a lurgie but shit I am sore today from squats yesterday.
Quick session before bed tonight
Bench
77.5 x 8
77.5 x 8
CG Bench
70 x 8
70 x 8
Incline Bench
65 x 8
65 x 8
Grippy
Fat Member
Well the year is done, didnt finish as well as I hoped but gave it a fair ol fukin crack during the year, started fat, finished fat, but bigger and stronger. Plowed through the year utilising simple 5 x 5 methods and added a heap to my dead, squat and a teency tiny bit to my bench but overall feel much stronger!!!! So still fat, but stronger, will keep plugging away this year and add in a shit load of hiit and keep up with the 5 x 5 (it works for me) and keep going with sled drags (just cos I like em)
So start of the year measurements were: and now
Thighs 23 inches.............................now 26.5/27 inches
Chest across nipples 45 inches...........now 49 inches
Waist 43 inches...............................44 inches yeah yeah fat I know
Arms 16 inches................................ a hair over 17 inches
Pics start of year
And now, dont laugh at the posing, I have no fukin idea and had to quickly bust a move while phone was on timer resting on bathroom bench :d
Best lifts this year, Dead 240 x 1 and 230 x 3, Squat 200 x 1 and recently 190 x 5
[ame=http://www.youtube.com/watch?v=ErYkT_yXT_Q]Deadlift 240 x 1 - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=m5bA1aLjBJU]Squat 190 x 5 - YouTube[/ame]
So start of the year measurements were: and now
Thighs 23 inches.............................now 26.5/27 inches
Chest across nipples 45 inches...........now 49 inches
Waist 43 inches...............................44 inches yeah yeah fat I know
Arms 16 inches................................ a hair over 17 inches
Pics start of year
And now, dont laugh at the posing, I have no fukin idea and had to quickly bust a move while phone was on timer resting on bathroom bench :d
Best lifts this year, Dead 240 x 1 and 230 x 3, Squat 200 x 1 and recently 190 x 5
[ame=http://www.youtube.com/watch?v=ErYkT_yXT_Q]Deadlift 240 x 1 - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=m5bA1aLjBJU]Squat 190 x 5 - YouTube[/ame]
chocchillimango
Well-known member
you did good this year, Grippy!
you did better than good!
next year there's just more running around and dragging sleds but otherwise, keep doing what you're doing
Happy New Year to you, the Mrs and the kidlets!
you did better than good!
next year there's just more running around and dragging sleds but otherwise, keep doing what you're doing
Happy New Year to you, the Mrs and the kidlets!