Abducted by robots

[golvmopp]

Squats
67.5kg x 5
82.5kg x 5
100kg x 3
117.5kg x 3
132.5kg x 3
150kg x 3

Bare minimum on purpose.

Benchpress
45kg x 5
55kg x 5
65kg x 3
77.5kg x 3
87.5kg x 3
100kg x 6

Got a massive headrush on the first rep and tried in vain to salvage the rest of the set. Perhaps I ought to do bare minimum on the bench too, despite the headspace.

Kroc rows
46kg x 25

---

Thinking of doing bare minimum weeks on the 3- and deload-weeks, and AMRAP on the 5- and 1-weeks.

[golvmopp]

SOHP
30kg x 5
37.5kg x 5
45kg x 3
52.5kg x 3
60kg x 3
70kg x 7
45kg x 10 x 5

Pullups
BW: 12, 7, 6, 5, 5

Tricep rope pulldowns
42.5kg x 10 x 5

DB curlz
16kg x 10 x 5

Good session! Hit a wall at the pullups and plowed through it.

[golvmopp]

Visited the club for the first time in three months and rolled. Got subbed a couple of times and also handed a bunch of them out. Fair diversity, though mostly leglocks. A straight armbar from kesa gatame too. Eight five minute rounds in all.

I just realised my girlfriend is really strong for her size. Both squatted and deadlifted her own bodyweight on the first session. Im proud of her for that, in addition to realizing that the girl in the pic above looks just like her. Now lets cultivate her upper body strength too.

[golvmopp]

Deadlifts
70kg * 5
87.5 * 5
105 * 3
122.5 * 3
140 * 3
157.5 * 3

Messed up ab pressure on final rep, left lumbar went pop. Gonna hurt for a while i guess.

BB shrugs
110 * 15
120 * 15 * 4

DB curls
16 * 10 * 5

Lateral raises
10 * 12 * 5

Assistance excercises for rotator cuffs

Situps
25 * 3

Need to compensate a bit on the abdominal side to avoid hyperlordosis.

[golvmopp]

Fuckers at the temp agency called me in on short notice yesterday for an evening shift, hence the missed workout.

Squats
67.5kg x 5
82.5kg x 5
100kg x 3
125kg x 5
142.5kg x 3
157.5kg x 4
100kg x 10

Benchpress
45kg x 5
55kg x 5
65kg x 3
82.5kg x 5
92.5kg x 3
105kg x 4

Only the last set felt like absolute shit. Strange.

Kroc rows
46kg x 20

Unilaterally felt like shit.

[golvmopp]

Deadlifts
70kg x 5
87.5kg x 5
105kg x 3
132.5kg x 5
150kg x 3
167.5kg x 8

Assistance excercises for rotator cuffs

SOHP
30KG x 5
37.5kg x 5
45kg x 3
57.5kg x 5
65kg x 3
72.5kg x 4

Pullups
BW: 12, 7, 5, 5, 5

Good session! Nice pump afterwards, but thinking about going fourway split so that the fatigue of my squats dont affect thr bench.

[golvmopp]

Second deload week

Squat
67.5 * 5 * 4
82.5 * 5
100 * 5

BP
45 * 5 * 4
55 * 5
65 * 5

Seated cable row
72 * 15 * 3

DB curlz
16 * 10 * 3

[golvmopp]

SOHP
30 * 5 * 4
37.5 * 5
45 * 5

Pullups
BW: 5 * 5

Rope pulldowns
42.5 * 10 * 5

DB curls
16 * 10 * 5

Lateral raises
10 * 12 * 4

[golvmopp]

Assistance excercises for rotator cuffs
(external rotation, external rotation with horisontal humerus, internal rotation)


Deadlifts
70kg x 5 x 4
87.5kg x 5
105kg x 5

Shrugs
105kg x 10 x 5

DB curls
18kg x 10 x 5

BB curls
40kg x 10
40kg x 7

Yeah I did two types of curls. And it felt great.

My belt should be here anytime this week!

[golvmopp]

Squats
67.5kg x 5
85kg x 5
102.5kg x 5
110kg x 5
127.5kg x 5
145kg x 8 (belt)
102.5kg x 10 x 2

Fuck, my quads ran out of steam brutally, basically before I even went for the workset. Felt like quitting after five, grinded out three more good reps. Belt makes a world of a difference! I like it a lot - superb quality. Eager to see what deadlifting in it feels like!

Situps
25 x 3

DB curls
18kg x 10 x 5

Lateral raises
10kg x 12 x 4