PR Abducted by robots

[golvmopp]

Squats
60kg x 5
60kg x 5
120kg x 1
135kg x 10 (PR)
135kg x 4
135kg x 3
135kg x 3
110kg x 10
110kg x 9

Kroc rows
42kg x 25
42kg x 15

 

[golvmopp]

MONDAY

Benchpress
60kg x 10
80kg x 10
100kg x 3
105kg x 1
110kg x 1
115kg x 1
90kg x 6
90kg x 5
80kg x 7
75kg x 10
70kg x 10




YESTERDAY

Went canoeing for 30-45 mins



TODAY

Cleans
60kg x 5
80kg x 5
90kg x 4
90kg x 4
90kg x 4
90kg x 4
90kg x 4
80kg x 10
80kg x 10

SOHP
45kg x 10
55kg x 10
70kg x 2
70kg x 2
70kg x 2
70kg x 3
70kg x 2
55kg x 10
55kg x 8

Pullups
BW: 13, 7, 5

 

[golvmopp]

Benchpress
60kg x 10
80kg x 10
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
80kg x 7
80kg x 6
60kg x 10

Deadlifts
120kg x 5
150kg x 1
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
160kg x (fail)

Well, it's official. My deadlifts are on the same level as a little girl's. Not much to do now except grind my teeth and keep at it. Also realising now that I can't keep going for 1RM on every workout, since my CNS has been telling me to fuck off increasingly in the latest month.

 

[golvmopp]

Cardio
Bicycling - 31km.

 

[golvmopp]

Pushups
40 x 2

Squats
60kg x 5
100kg x 5
130kg x 4 (failed the fifth. New gym, new squat rack, no mirror)
130kg x 5
140kg x 5
150kg x (fail)
150kg x (fail)
130kg x 2
60kg x 10

Kroc rows
45kg x 16
45kg x 16

Benchpress
60kg x 10
70kg x 10
80kg x 9
60kg x 8

 

[golvmopp]

Pullups
BW: 14, 8, 6, 5, 5

Lateral raises
10kg (10x6)

Barbell curls
50kg x 4
50kg x 3
50kg x 3
40kg x 10
40kg x 5
40kg x 3

Pulldowns w rope
50kg x 10
55kg x 10
60kg x 10
60kg x 10
60kg x 10
55kg x 10
50kg x 10

 

[golvmopp]

Assistance exercises for rotator cuff

Cleans
65kg x 5
85kg x 5
95kg x 3
95kg x 3
95kg x 3
95kg x 2
95kg x 2
75kg x 10
75kg x 10

 

[golvmopp]

SOHP
45kg x 5
55kg x 5
65kg x 5
70kg x 4
70kg x 4
70kg x 3
70kg x 3
70kg x 4
55kg x 9
50kg x 10
45kg x 10

Lateral raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
10kg x 10

 

[golvmopp]

Deadlifts
120kg x 1 x 3
140kg x 1 x 3
150kg x 1 x 3
160kg x 1 x 8
120kg x 5

Kroc rows
45kg x 17

 

[golvmopp]

YESTERDAY


Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 10
100kg x 3
100kg x 3
100kg x 4
100kg x 3
100kg x 2
80kg x 9
70kg x 10

Lateral raises
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10

 

[golvmopp]

Squats
70kg x 5
110kg x 5
130kg x 1
140kg x 1
150kg x 1
155kg x (fail)
150kg x 2 (PR)
150kg x 1
150kg x 1
150kg x 1
140kg x 3

Pullups
BW: 11, 7, 5

MMA

 

[golvmopp]

Assistance excercises for rotator cuffs

SOHP
40kg x 5
50kg x 5
60kg x 5
70kg x 4
70kg x 4
70kg x 3
70kg x 4
70kg x 3
55kg x 10
55kg x 8

Lateral raises
12kg x 10 x 4

 

[golvmopp]

Cleans
65kg x 5
75kg x 3
85kg x 3
95kg x 4
95kg x 4
95kg x 4
95kg x 4
95kg x 4

Assistance excercises for rotator cuffs

MMA

 

[golvmopp]

Deadlifts
70kg x 5
120kg x 1 x 3
140kg x 1 x 2
150kg x 1 x 2
160kg x 1 x 2
165kg x 1 x 2
170kg x 1 x 3 (PR)
160kg x 1
120kg x 5

Kroc rows
45kg x 22 (PR)
45kg x 15

Perhaps a bit pointless to point out the PRs since there will be a lot of em in the coming months, but I digress.

 

[golvmopp]

Assistance excercises for rotator cuffs

Benchpress
70kg x 10
80kg x 5
90kg x 3
100kg x 4
100kg x 4
100kg x 3
100kg x 4
100kg x 3
80kg x 10
80kg x 9

Barbell curls
40kg x 10
40kg x 10
40kg x 8

Lateral raises
12kg x 10 x 3

 

[golvmopp]

Pullups
BW: 3
+20kg: 5, 3, 3, 3, 2
BW: 8, 6

Lateral raises
12kg x 10 x 5

Pushups
20
20
20
15
15
10

Kroc rows
42kg x 25

Feeling pretty fucking affa after this weekend

 

[golvmopp]

Squats
70kg x 3
110kg x 3
130kg x 3
140kg x 2
150kg x 3
150kg x 1
150kg x 2
150kg x 1
150kg x 2
110kg x 10

MMA

 

[golvmopp]

Assistance excercises for rotator cuffs

SOHP
40kg x 5
50kg x 3
60kg x 3
70kg x 5
70kg x 4
70kg x 4
70kg x 5
70kg x 4
55kg x 10
55kg x 9

Dumbell curls
22kg x 10
22kg x 8
22kg x 7
22kg x 7
22kg x 6

Lateral raises
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10 (terrible form)

 

[golvmopp]

Cleans
60kg x 5
75kg x 5
85kg x 3
95kg x 2
100kg x 3
100kg x 3
100kg x 2 (2 failed attempts)
95kg x 2 (1 failed attempt)

MMA

I ain't doing shit tomorrow. Need to prioritize sleep more and eat more.

 

[golvmopp]

Deadlifts
120kg x 1 x 4
140kg x 1 x 2
150kg x 1
160kg x 1
165kg x 1
170kg x 1
175kg x 1 x 3 (PR)
170kg x 1 x 2

MMA