Abducted by robots

[golvmopp]

Quick hip and shoulder warmup

Squat
60*5 (paused)
60*5
80*5
100*5
120*5
140*5*3
150*5*4

Rawdog, no sleeves, only shoes. Focused on getting a good bounce out the bottom and getting a good solid rack-position prior to unracking. Push knees out to the side in the latter half of the descent to engage all three glutes and the TFL.

Paused pullups
BW*5*5

Paused DB flies (worksets supersetted w deficit leg raises)
6kg*10
11kg*10
15kg*10*3

Light split squats supersetted w seated leg raised and superman lifts
(Three rounds)

Skimped too hard on the warmup and talked a bit too much, but it was the first session back after prehab and recovery week. Will focus on weak spots for a week or two.

 

[golvmopp]

Treadmill
2km @ 11.5kmh

Shoulder complex
- Front banded Lu raises (is what they're apparently called)
- Rear banded Lu raises
- Banded external rotations
- Banded internal rotations
- Banded 90-degree external rotations
- Prone Y-raises

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5*5
40*10*2

Focusing on speed out the hole and form today.

Squat
40*10
60*10
80*10
100*10*3

Activate lats and pecs, maintain activation through the bottom!

Paused seated DB press
12.5*8
17.5*8
22.5*8*5

Again, focus on form and pop out the bottom.

 

[golvmopp]

Treadmill
1.5kmh @ 11kmh

Shoulder complex
- Rear banded lu raises
- Front banded lu raises
- External rotations
- Internal rotations
- 90-degree internal rotations

Pullups
BW*10*3 (paused)
BW*10*2 (tng)

Narrow-grip pulldowns
42.5*10
50*10
60*10*3

Incline DB presses
15*8
20*8
25*8
30*8
35*8*3

Deficit leg raises (supersetted w rear delt DB flies)
BW*10*3

EZ curls (supersetted w reverse forearm curls)
30*12*3
(+dropset)

 

[golvmopp]

Shoulder complex
- Banded lu raises, front and back
- Banded rotations (external, internal, 90-degree external)

Hip warmup
- Banded walkouts
- Weighted cossack squats

SLDL
40*5 (paused RDL)
40*5
60*5 (paused RDL)
60*5
80*5 (paused RDL)
80*5
100*5 (paused RDL)
100*5
120*5
140*5
150*5
160*5

Quick but effective and pain-free session. Valuable lesson in manifesting a good workout by being mentally present!

 

[golvmopp]

Shoulder complex
- Banded lu raises (front and back)
- Banded rotations (external, internal, 90-degree external)
- Full can raises
- Arm adductions

Paused bench
40*5
60*5
70*5
80*5
90*5*2
95*5*2

New cues on the bench. Tension and stability originating at feet, knees and hips (ASS). Transfer that tension into the abs (and serratus anterior). Forego the arch for now, focus on the lower body and core tension. Big breath, which translates into shoulder stability.

Incline DB press
17.5*8
22.5*8
27.5*8
32.5*8
35*8

Paused DB flies
5*8
8*8
11*8
15*8*3

 

[golvmopp]

Paused squat
40*5
60*5
80*5
100*5
120*5
130*5*5
90*10*2 (tng)

New cues. Walk into the bar (instead of under it) to progressively build tension in the upper back. Push knees and feet out. Lat tension in the bottom and leaning forward a bit more (counteract by maintaining arch) while pushing out with the knees will allow me to go deeper. I'll feel a groin stretch when I'm doing it right.

Walk into bar. Push knees and feet out. Lats in the bottom, groin stretch.

DB rows (paused)
45kg*12*2

EZ-bar curls (supersetted w deficit leg raises)
30kg*12*4

Paused DB flies
6*7
10*7
12.5*7
15*7

A few sets of cable rope curls

 

[golvmopp]

Treadmill
1.5km @ 11kmh

Shoulder complex
- Banded lu raises (front and back)
- Banded rotations (external and internal)
- Banded 90-degree rotations (external and internal)

Paused SOHP
30*7
35*7
40*7
45*7
50*7
55*7
60*7*5
40*12*2

Paused front squat
40*5
60*5
70*5
80*5
90*5
100*5
110*5

Paused seated DB press
12.5*5
17.5*5
20*5
22.5*5
25*12 (tng)

DB side raises supersetted w one-armed tricep extensions

 

[golvmopp]

Shoulder, core and hip warmup

DL
60*5 (paused RDL)
60*5 (paused DL)
80*5 (paused RDL)
80*5 (paused DL)
100*5 (paused RDL)
100*5 (paused DL)
120*5 (paused DL)
130*5 (paused DL)
140*5 (paused DL)
150*5 (paused DL)
160*5*2 (paused DL)
170*3
180*3
190*3
100*10*2 (paused deficit RDLs)

Paused pullups
BW*6*5

Seated cable row supersetted w deficit leg raises

 

[golvmopp]

Plate overhead raises

Paused bench
40*7
60*7
70*7
80*7
90*7*3
60*10

Plus a bunch of shoulder rehab when I felt the subscapularis and supraspinatus seize up. Starting to realize what a sorry state my nervous system is in, and that I have to spend effort unfucking myself.

 

[golvmopp]

Shoulder and ankle warmup

Paused squat
40*5*3
60*5*3
80*5*3
100*5*3
120*5*3
100*5*3

Switching to low-bar and minimalist shoes for now. Need volume and frequency to reprogram the motion.

Leg extensions supersetted w paused pullups (BW*5*5)

Banded walkouts supersetted w glute leg raises

 

[golvmopp]

Shoulder complex

Paused SOHP
30*8
35*8
40*8
45*8
50*8
55*8*5
40*10*2

Pullups
BW*10*4

Seated DB press
15*10
20*10
25*10*3

Deficit leg raises supersetted w EZ-bar curls

BB curls supersetted w oblique crunches

 

[golvmopp]

Shoulder and hip complex

DL
40*five reps each of paused RDL, SLDL and paused DL
60*five reps each of paused RDL, SLDL and paused DL
80*five reps each of paused RDL, SLDL and paused DL
100*five reps each of paused RDL, SLDL and paused DL
120*5 (paused DL)
140*5 (paused)
150*3 (paused)
160*3 (paused)
170*3 (paused)
180*3 (paused)
180*2 -belt-
190*2 -belt-
200*1 -belt-

Squat
60*10
80*10
100*10*3

These felt great considering it's my second session with flat shoes and low bar in years.

Deficit leg raises
10*4

...supersetted w BB seal rows (50kg*12*4)

 

[golvmopp]

Shoulder complex

Paused bench
40*5
60*5
80*5*2
90*5*2
95*5*4
80*10

Incline DB bench
17.5*10
22.5*10
27.5*10
32.5*10*2

Do more touch-and-go DB bench. Helps scapular positioning via SA-strengthening.

Paused DB flies
10kg*10
12.5kg*10
15kg*10
12.5kg*10

Cable flies

DB side raises supersettee w one-armed tricep extensions

 

[golvmopp]

Shoulder and core complex

Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5 (paused)
120*5
130*5 (paused)
130*5
140*5 (paused)
140*5

Lateral hip pain, right side. Gluteus minimus or TFL?

Paused deficit RDL
60*10
80*10*3

Pullups (tng)
BW*10*3

Core and hip complex

 

[golvmopp]

Shoulder complex

Paused SOHP
30*10
40*10
45*5
50*5
55*5
60*5*2
65*5*3
40*12*2

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

Seated DB press
12.5*10
17.5*10
22.5*10
25*10
27.5*10
27.5*10
27.5*7

DB side raises supersetted w plate front raises
(Five laps)

Bunch of one-armed tricep extensions

 

[golvmopp]

Shoulder complex

Paused pullups
BW*8
+6kg*6
+11kg*6*5

Hammergrip pulldowns
60kg*10*5

Straight-arm pulldowns
25kg*10*3

Paused DB flies
8*10
12.5*10
15*10
17.5*10

EZ-bar curls
30kg*12*3


... supersetted w rear delt DB flies (4kg*12*3)

Core complex
(Two laps)

 

[golvmopp]

Shoulder and abs complex

Paused DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
160*5*5 -belt-

Paused pulls for speed.

Squat
60*10
80*10
100*10*2

Hip pain, right side. Fuck.

Hip complex

 

[golvmopp]

Back on the AM grind. Gonna be focusing on form and proprioception for some time.

Paused DB flies
(Sets of ten @ 3, 5, 7 and 10kg)

Paused bench
40*10
60*10
70*10
80*10*5

Bar positioning on the palm solves EVERYTHING. There should be ZERO forearm or wrist impingement. Think almost a suicide grip.

Squat
60*10
80*10*3

Paused incline DB press
20*10
25*10
30*10
35*10

DB skullcrushers
27.5*10*4

New cues.

One-armed tricep extensions supersetted w DB side raises (new cues)

 

[golvmopp]

Treadmill
1km @ 9.5kmh

DB full circle flies front and back, some external rotations

Paused BTN press
30*8
35*8
40*8*5

Paused deficit RDL
40*10
60*10
80*10*3

Pullups
BW*10*3

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

 

[golvmopp]

Treadmill
1km @ 10kmh

Shoulder and hip warmup

Squat
40*10
60*10
80*10
100*10*5.

Paused SOHP
30*10
40*10
45*10
50*10*2
40*10

Tib and calf raises supersetted w banded walkouts

Paused seated DB press
15*10
20*10
25*10*2

DB side raises supersetted w one-armed tricep extensions