PR Abducted by robots

Pullups
+20kg: 5, 4, 3, 3, 2
BW: 8, 7

Benchpress
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 1
110kg x 1
115kg x 1
120kg x 1 (PR)
115kg x 1
115kg x 1
115kg x 1
90kg x 10
85kg x 9

This track has kept me on my feet. Plugging it right here, the perfect pre-workout, along with this stellar picture of Karelin.



aleksandr-karelin-1_crop_340x234_135568587.png
 
Squats
70kg x 5
110kg x 2
130kg x 2
140kg x 2
150kg x 1
155kg x 1
160kg x 1 (PR)
160kg x (fail)
160kg x 1
160kg x 1
160kg x 1
110kg x 10

MMA

2011 Squatting goal met. New goal set at 185kg!
 
SOHP
40kg x 5
50kg x 5
60kg x 5
70kg x 1
75kg x 1
80kg x 1
82.5kg x 1 (PR)
82.5kg x fail
80kg x 1
80kg x 1
80kg x fail
60kg x 10
55kg x 10

Kroc rows
42kg x 27
42kg x 17
 
MMA

Taking a week off from the weights. My shoulder and knees are like "FUCK YOU MANG".
 
MMA

Five minute burpee burnout: 64

Did a recap of my weights and realised ive got a 1001lb total. Awesome. Next step is 1100lbs before new year's.
 
Cleans
65kg x 5
75kg x 5
85kg x 5
95kg x 5
95kg x 5 (1 fail)
95kg x 5
95kg x 5
95kg x 5

MMA


REST WEEK COMES TO AN END!!!

nuts_129158344.jpg


Put deez nuts in yo mouf
 
Weights got me today. They told me to get my sleep and eat my greens. :/

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
70kg x 10
80kg x 10
90kg x 6
105kg x 2
105kg x 2
105kg x 1
80kg x 10
 
Deadlifts
120kg x 3
130kg x 1
140kg x 1
150kg x 2
160kg x 1
170kg x 1
175kg x 1 x 4 (+1 failed attempt)

MMA
Took an arm and a neck home with me.

DioraBaird11.jpg


Awwww yes, titties.
 
Pullups
BW: 3, 3
+20kg: 5, 4, 3
BW: 9, 7

Assistance excercises for rotator cuffs

Barbell curls
40kg x 5
50kg x 5
50kg x 4
50kg x 4
50kg x 4
50kg x 4
40kg x 9
40kg x 7
 
Squats
70kg x 5
110kg x 3
140kg x 3
150kg x 1
160kg x 1
160kg x 1
165kg x (fail)
160kg x (fail)
110kg x 10

MMA
 
SOHP
50kg x 5
60kg x 5
75kg x 3 x 5
60kg x 8
60kg x 7

Barbell curls
50kg x 6
50kg x 6
50kg x 5
50kg x 5
50kg x 4
40kg x 10
40kg x 8

Lateral raises
12kg x 10 x 5

Kroc rows
42kg x 22
 
Power cleans
60kg x 3
85kg x 3
95kg x 3 x 4

MMA

 
Deadlifts
120kg x 1
150kg x 1
175kg x 1
180kg x 1 x 4 (PR)
170kg x 1

Thoroughly impressed with the squatting of a pair of guys next to my puny deadlifts. One guy bigger than me squatting 210kg for reps - source of inspiration!

MMA
Free rolling - had a good day. Pair of guillotines, an anaconda choke, one mounted armbar, a peruvian necktie and an omoplata from a botched gogoplata. This probably means I'll be fisted elbow-deep next week, but I'll enjoy the feeling for now.
 
Pullups
BW: 3, 3
+20kg: 6, 4, 4, 3, 2
BW: 10, 7

Benchpress
60kg x 3
90kg x 3
110kg x 2
110kg x 1
110kg x 2
110kg x 1
110kg x 2
90kg x 6
80kg x 9

Barbell curls
50kg x 7
50kg x 5
50kg x 4
50kg x 4
50kg x 4
40kg x 7
 
Assistance excercises for rotator cuffs

Lateral raises
12kg x 10 x 5

Anterior raises
12kg x 10 x 5

Kroc rows
42kg x 27

 
Squats
70kg x 3
110kg x 2
150kg x 3
150kg x 3
150kg x 2
150kg x 2
150kg x 1
120kg x 8

MMA
 
SOHP
50kg x 3
60kg x 3
75kg x 4
75kg x 3
75kg x 3
75kg x 3
75kg x 3
60kg x 8
60kg x 8

Barbell curls
55kg x 4
55kg x 3
55kg x 3
55kg x 3
55kg x 3
40kg x 12
40kg x 10

Lateral raises
12kg x 12 x 5
 
Power cleans
Trying to re-school myself with correct technique - dicked around with an empty bar, a couple of 45kg hang cleans and 65kg attempts

Bent-over barbell rows
65kg x 15
65kg x 15

MMA
 
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