The Rilla is dead...... LONG LIVE THE RILLA!!

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The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Fri Jul 06, 2012 9:46 am

New log bitches. No more Mr Manwhore.

Consider this a cliffhanger/cry for attention.
Updates later.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Fri Jul 06, 2012 1:08 pm

Intensity lower.

Squat:
5x150kg
Easy. Start off low to gain ensure longterm progress.

Deadlift (conventional):
1x180kg double overhand
3x190kg straps.
Form slipped a bit, not at all used to conventional deadlifts, but will keep them for a six-week cycle to strengthen posterior chain.

Prowler:

5x10m vertical handles/10m horizontal handles
1 minute rest between sets.

2 rounds of:
2 minute hamstring stretch with backward distraction
2 minute mini-couch stretch with forward distraction

Tonight I intend on eating 750g T-bone steak with good friends. Probably go for cheese and triple desert as well. Been eating very low cal for some time and figure a bit of a feed has been earned.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby simon m on Fri Jul 06, 2012 3:40 pm

Meat is ambrosia - eat away big man!
Have YOU kissed your guns today?!
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Mon Jul 09, 2012 1:43 pm

Volume upper on an early monday morning. One of the guys had a norwegian guest, who's the IPF world champion in -83kg. He has to be around 150cms tall lol.

Bench:
5x5x90kg
Easy.

Press:
3x10x60kg
Easyish.

Chins:
3x8xBW
Strict and controlled form.

Curls:
5xstick
5xstick+10
5xstick+20
2x5xstick+30

3x30s intervals on the rower with 1:30 active rest between sets.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Wed Jul 11, 2012 8:49 am

Had an amazing day yesterday. I have the best GF and friends in the world I think.

Trained before work:

Volume lower.

Squat:
5x5x130kg
Easy. Smooth. Perfect.

Deficit DL (sumo):
8x1x120kg
On the minute.
Speed was good. Form spot on.

RDL:
8x80kg
8x100kg
8x110kg
8x120kg
8x125kg
Start every 90 secs = ~60 rest.

BOR:
5x60kg
5x80kg
5x90kg
2x5x100kg
Start every 90secs.

Great workout with good pace. Really helps to keep a timer at hand.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Fri Jul 13, 2012 9:04 am

Upper intensity day yesterday was good. Weights still aren't that challenging, but we're building momentum here people, not rushing things.

Bench:
Up to:
5x107,5kg

V-grip chins:
5xBW
5xBW+8kg
5xBW+16kg
3xBW+24kg
Delliberate and strict.

Press:
Up to:
5x72,5kg

Dips:
5xBW
5x+10kg
5x+20kg
5x+30kg
Next stop: work my way up to sets of 3-5 sets of 8 with ascending weight.

A biit of cardio and some stretching. My hips feel better than ever.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Fri Jul 13, 2012 11:02 am

Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Fri Jul 13, 2012 5:25 pm

It's gonna be a girl

No warmups, not a good plan.

Squat:
3xbar
3x50kg
3x90kg
3x120kg
5x152,5kg

Conventional DL:
3x60kg
1x100kg
1x130kg
1x160kg
1x190kg - 2OH.
3x195kg - reset.

Reverse hypers:
5x15kg
5x30kg
5x45kg
5x70kg
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby health4ni on Sat Jul 14, 2012 7:53 am

awww a wee baby Rilla-girl. Nice one dude.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Fri Jul 20, 2012 1:51 pm

Thanks Scott.

Today's efforts:

5x157,5kg squat
3x200kg conventional deadlift.

Decent considering my whammies were still not fully recovered from tuesdays RDLs.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby GymBunny on Tue Jul 24, 2012 10:58 pm

Glad to see that while you may having given up the Manwhoring you are still an Attentionwhore. I feel the world would end if you became humble and subdued.

Congratulations on finding out you're gonna have a little girl. Oh I know you will be a terribly overprotective Dad and I laugh in anticipation of the horror she will put you through.

Have you and your lady decided on names?

Nice going on the 200kg DL. What do you weigh these days? Unequiped lift I assume?
Mens sana in corpore sano
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Wed Jul 25, 2012 9:15 am

I'm actually trying to find a gun club nearby.

BW is at 225lbs and slowly going down. After my last meet, I decided I'm not good enough to live my life after a weightclass (105kg), so I decided to drop down to a more lean weight. Thinking I'd be good around 95-98ish (~215).

The triple at 200 was easyish, I've pulled 252,5 sumo in competition, but currently trying to work the conventional deadlift a bit, while keeping technique/speedwork on the sumo. I'd rather pull conventional, but unfortunately I'm stronger sumo.

Yesterdays volume lower:

Squat:
5x5x132,5kg
Perfect. Speed and form was great.

Deficit DL:
5x1x125kg
Done on the minute, standing on 25kg plates.

RDL:
5x90kg
3x5x120kg
Front foot elevated, bit over a minute rest

BOR:
8x90kg
8x100kg
8x110kg
Timer set at 1:30 just like RDLs, so one set done every 90 secs.

I love volume lower. :)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Sat Jul 28, 2012 3:26 pm

Friday:

Squat:
5x160kg

DL:
1x231kg
Conventional style PR by 31 kg I think.

Today:
12 hillsprints@20-25ish m+2 bonus @40m.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Tue Aug 14, 2012 8:45 pm

First sesh back. Was a speedy one with very short rests.

Press:
5x5x70kg
Weeeeeee

Bench:
5x3x100kg
Done on the minute

Chins/dips ladder: 3x (4-3-2-1)

5 mins on the rower.

Short and sweet.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby GymBunny on Wed Aug 22, 2012 12:24 am

Nice work out. I refuse to apologise, but I have to let my female hormones dictate the post...

Names? Yes no? Chosen?
Come on dude, as I can't enter this area Ilive vicariously through everyone else!

Or if it's secret...a short list?

Also, with all the PL training and comps you are doing, is it only MLs you are noting for us, or is this a new, streamlined routine?
Mens sana in corpore sano
Never look back with regrets and think "what if" for that way madness lies. There are those that will envy you and try and undermine you. They are not worth your time.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Fri Aug 24, 2012 7:10 am

Right now the frontrunner is Stella. Actually that's the only name we currently have. Primary "constraint" concerning names is: name needs to at least be pronouncable in danish, bosnian and english. Personally I seem to prefer 2-3 syllable names with relatively simple constructions. That means no complex consonant-clusters. Emma was also in consideration, as was Frida but Emma has been the most popular name in .dk for ten years straight, and my parents' dog (that I actually named) is called Frida.

About the routine:
I'm doing a Texas Method program inspired by Justin over at 70sbig.com. I often skip the warmup sets in the log, but apart from that I log everything.
My last meet was shit as I underperformed greatly on the deadlift and ended up only losing 3rd place at the danish championships by missing a lift I should've been able to get. I went home with a disappointing 197,5/137,5/235.
I've changed my entire outlook on training back to training for ME instead of for powerlifting. Implemented more cardio, dieting down a bit and focussing on basic strength training. Right now I'm actually prioritizing the overhead press over the bench press, simply because I like it better.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Rilla is dead...... LONG LIVE THE RILLA!!

Postby Rilla on Wed Aug 29, 2012 6:34 am

Return to my "mother hill".

Fuck me that was a bad idea.

Warmup of about a mile light run and three trips up the hill at an easy but increasing pace.
Then five sprints up the big hill. It's 90m and has a good incline.

Time: 18-25 seconds, rest was about 90s equaling the time it took to walk to the bottom, and get my HR down to 140.

Almost ralphed after 4th and 5th run. Oh joy.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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