DATA 16/11/2011 – Ring Dips and Pullups RPT

by James Kerrison on November 16, 2011

I’ve been blown away with the weights I can carry on these dips. Given that I had a broken elbow 12 months ago I am very happy with the way this and my shoulder have been getting through the workouts. Last week I lost my balance/control after 2 reps so I am ready for the feel of an extra 40 kegs for the dips. Chins have been a little slow in progress and are on my ‘watch’ list.

Ring Dips RPT
7 @ BW + 40kg (112)

9 @ BW + 24kg (96)

11 @ BW + 10kg (82)

Ring Pullups

12 @ BW

8 @ BW

7 @ BW

Push Ups Feet Elevated (18 inch box)

23 @ BW

20 @ BW

18 @ BW

Barbell Complex – Deadlift, Rows, Hang Cleans, Overhead Press, Back Squats

40kg, 3 rounds, 10 reps each exercise, 90 seconds rest.


  • Trained at 13.5hrs Fasted (10g BCAA, 3g Beta Alanine, 5g creatine).
  • Dips were more controlled than last week. Got an extra rep, that’s all I want!
  • Chins were good, +1 rep from last week too. Slow and steady progress is all thats needed.
  • Same goes for pushups, got my feet up from the 12 inch box to the 18.
  • Complex was freakin tough! The deads were hard from the first round, still sore from Monday! No grip issues though, this makes me happy!

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