Abducted by robots

[golvmopp]

DL
60*5
80*5
90*5
100*5
120*5
130*3
140*3*4
150*3*2

BB shrugs
100*12*5

Paused bench
60*5*2
70*5*2
80*5
90*5*2

Seal rows
40*10
45*10*3

Some DB curls

 

[golvmopp]

Paused bench
40*5
60*5
70*5
80*5
90*5
100*5
90*5
80*10
60*10 (tng)

DB rows
45*10*3

Focus on time under tension.

Paused squat
60*5
80*5
90*5
100*5
110*5
120*5
130*5
140*5
100*10*2 (tng)

Seal rows
40*10
45*10
50*10*2

 

[golvmopp]

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7*2
50*8

Paused deficit RDL
50*7
70*7
90*7
110*7*3

Paused DB flies
8*10
11*10
15*8*3

 

[golvmopp]

Paused pullups
BW*8*5

... supersetted w hip warmup complex

Paused front squat
40*5
60*5
80*5
90*5
100*5
110*5
100*5
90*5
80*5

Paused seated DB press
15*7
20*7
25*7
27.5*7
30*7*2

DB curls
15*10*4
(+dropset and a few concentration curls...)

Paused BTN press
30*10
40*10*2

 

[golvmopp]

DL
60*8 (paused RDL)
60*8 (SLDL)
80*8 (SLDL)
80*8
100*8 (SLDL)
100*8
120*5 (SLDL)
120*5
140*5 (SLDL)
140*5
160*3 (SLDL)
160*5
170*5*3
140*5*3 (SLDL)

BB shrugs
100*12*3

Seal rows
40*10
45*10
50*10
55*10
50*10
45*10
40*10

Abs complex

 

[golvmopp]

Treadmill
1km @ 10.5kmh

Flies warmup complex

Paused bench
60*5
75*5
85*5
95*5
105*5
110*1
112.5*1
100*5*3

Trying to get some more reps in at various percentages for variety's sake. Also good for priming the CNS.

Seal rows
40*10
45*10
50*10
55*10*2
60*10

Paused incline DB press
20*8
25*8
30*8

Tricep extensions supersetted w DB raise complex

 

[golvmopp]

Paused RDLs
60*5
60*5 (deficit)
70*5 (deficit)
80*5 (deficit)
90*5 (deficit)
100*5*3 (deficit)

BB shrugs
100*12*5

Farmer's walks
45*30m*5

Paused DB flies warmup

Paused bench
60*8
70*8
80*8
90*8*3

Pullups (tng)
BW*7*3

 

[golvmopp]

Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5 (paused)
120*5
140*3 (paused)
140*5
160*1 (paused)
160*3 -belt-
170*2 -belt-
180*1 -belt-
140*7 -belt-

Leg extensions

Oblique crunches

Back extensions

 

[golvmopp]

Paused SOHP
30*10
40*10
45*10
50*10*4
(40*5 dropset)

Front squat
40*10
60*10
80*10*5

Back squat
80*10*3

Paused BTN press
30*8
40*8*4

DB raise complex supersetted w seal rows
(four laps)

DB skullcrushers
27.5*10*4

More of these for the sake of the upper traps and overall shoulder stability.

 

[golvmopp]

DL
60*5 (paused RDL)
60*5
80*5 (paused RDL)
80*5
100*5
120*5
140*5
160*5*6 -belt-
140*5*3 (SLDL)

BB shrugs
110*15*3

Paused pullups
BW*8*3
BW*8*2 (tng)
BW*7 (tng)

Seal rows
40*12
45*12*3

Back extensions
+10kg*10*4

 

[golvmopp]

Shoulder and core warmup

Paused bench
40*7
60*7
70*7
80*7
90*7
95*7
100*7
100*7
100*5
90*7
90*6

Paused DB flies

Plate overhead raises
10kg*12*4

DB side raises

Tricep extensions

 

[golvmopp]

Paused squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5*7
90*10*3 (tng)

Gotta hit the volume harder because my form is all over the place.

Paused SOHP
30*8
40*8*2
45*8*5

Seated DB press
15*8
20*8
25*8*3

Paused pullups
BW*6*4

Back extensions supersetted w plate overhead raises

 

[golvmopp]

Probably gonna have to do rehab for some time. Went to the gym today both for the purpose of physical and mental rehab - aside from moving correctly I also have to weed out the mental ego-driven thought processes that have landed me in rehab limbo time and time again from gunning it too early. Will perhaps summarize today's rehab session and lessons later.

 

[golvmopp]

Abs complex

Hip complex

Shoulder and trap complex

Paused squats
50*5
60*5
70*5
80*5
90*5
100*5
110*5
110*5*3 -belt-
90*10*3 (tng)

Paused pullups
BW*5*5

Back extensions and side crunches

 

[golvmopp]

Abs complex

Shoulder and trap complex

Paused SOHP
30*10
35*10
40*10
45*10*5

Push head through. Consciously shrug at the top to activate the upper traps. Bicep, forearm, SA, chest and lateral trap activation at the bottom. Flex the mid back to transfer force into the back and lats. My best form has always been with a frontal displacement between upper and lower body, using a strong mid back and traps to keep them together. Those are the exact muscles my past office job made to suffer.

Front squat
40*10
60*10
70*10
80*10*3

Back squat
80*10*3

Everything starts coming together. Track knees a bit more forward and fold properly at the hip while relaxing the deep external hip rotators, and focus on putting the MID BACK back online.

Seated DB press
15*10
20*10
25*10
25*8
25*8

Liu raises with DB and plates.

Tricep extensions

A pain-free session with tons of learned form cues! Note to self: vibing along with liquid moves to old house tracks is a GREAT motor control and mobility wrap-up to the day.

 

[golvmopp]

Abs complex

Shoulder and trap complex

Hip complex

Pullups
BW*10*5

Seal rows
35*10
40*10
45*10
50*10
55*10
50*10
45*10

EZ curls
20*10*5

A few concentration curls and paused DB flies for stretching out the shoulders.

Abs complex

 

[golvmopp]

Abs complex

Hip complex

Shoulder and trap complex

DL
40*7 (paused deficit RDL)
60*7 (paused deficit RDL)
60*7
80*7
100*7
120*5
140*5
150*5*5
120*8*2 (SLDL)

BB shrugs supersetted w DB Y-raises in the seal rack

 

[golvmopp]

Abs complex

Paused front squat
40*5
60*5*4

Paused bench
40*5
60*5
60*12*5

Some shoulder and trap work, plus banded mobility and upper trap strengthening.

 

[golvmopp]

Shoulder, trapezius, hip and core complex

Squat
40*10
60*10
70*10
80*10
90*10
100*10
110*10
120*10*3
100*10 (paused)

Paused SOHP
30*10
35*10
40*10
45*10
50*10*3
40*10

FOCUS ON TRICEP SYMMETRY AT LOCKOUT

Paused seated DB press
15*10
20*10
25*10
25*10
25*8

DB side raises

One-armed tricep extensions

 

[golvmopp]

Abs and hip complex

Treadmill
1km @ ~11kmh

Pullups
BW*10*5


Hammercurls
11*10*3
12.5*10*3

BB curls
20kg*10*4

... supersetted w BW lateral lunges

Paused squats
40*5
60*5
80*5
100*5*3

Paused SOHP
30*8
40*8
45*8*5