PR Abducted by robots

[golvmopp]

Deadlifts
(Some DL variations at 60kg)
100*3
140*3
160*3
180*3 -belt-
200*5 -belt-
200*4 -belt-

Fuckin' AYE man. Get the forearms, biceps, lats and upper back fired up before pulling your hips into position. Excellent mustard. Current weak point is upper back/shoulder rounding, but held up well regardless.

Paused deficit RDL
140*8*2

Paused bench
40*8
60*8
80*8
90*8
90*8
90*7

Facepulls
15kg*15*5

One-armed DB rows
45kg*15*2

Buncha BB curls

 

[Fahcough]

Deadlifts
(Some DL variations at 60kg)
100*3
140*3
160*3
180*3 -belt-
200*5 -belt-
200*4 -belt-

Fuckin' AYE man. Get the forearms, biceps, lats and upper back fired up before pulling your hips into position. Excellent mustard. Current weak point is upper back/shoulder rounding, but held up well regardless.

Next level reached! Great progressing work.

 

[golvmopp]

Next level reached! Great progressing work.

Thank you!

Clearing out the dust from paths previously treaded - still have a lil way to go in terms of old rep PR's (200kg*7 in circa 2015), but a 1RM PR (>220kg) might soon be in the cards.

 

[Fahcough]

Thank you!

Clearing out the dust from paths previously treaded - still have a lil way to go in terms of old rep PR's (200kg*7 in circa 2015), but a 1RM PR (>220kg) might soon be in the cards.

Film that shit. Put it on your resume and Tinder

 

[golvmopp]

Film that shit. Put it on your resume and Tinder

Can't frontload all the awesomeness, homes.

Paused squat
60*5
80*5
100*5
120*3
140*3
160*5*3 -belt-

Paused SOHP
40*8
50*8
60*8*3

Laying OH plate leg raises supersetted w tib raises and laying side leg raises
(Three sets)

 

[golvmopp]

Treadmill
2km @ 13kmh

Laying DB Lu raises
(three sets)

Paused bench
60*5
75*5
90*5
105*3
112.5*3
115*3*3

These felt GREAT.

Pullups
BW*12*3
BW*10
BW*8

Rows
70*10*2
55*10*2

Facepulls supersetted w external rotations
(four sets)

 

[golvmopp]

Dips
BW*10*6

Paused seated DB press
11*8
15*8
20*8
27.5*8*4

Paused DB flies
9*10
12.5*10
15*8
17.5*8*2

Side DB raises supersetted w one-armed tricep extensions

Front DB raises supersetted w one-armed tricep extensions

 

[golvmopp]

DL
60*5
100*5
140*3
160*3
180*1 -belt-
200*1 -belt-
220*1 -belt-
220*F -belt-

Hollowed myself out with poor rest and recovery, neglected mobility and warmup. Lessons learned.

Paused bench
40*5
60*5
80*5
100*6*4

One-armed DB rows
45*15
45*15
45*12
45*12

Buncha DB curls

Deload, mobility and recovery week coming up.

 

[golvmopp]

Treadmill
2km @ ~13kmh

Shoulder, core and tib warmup

Squat
40*5 (paused)
60*10
80*10
100*10*4

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

Dips (tng)
BW*10*3

 

[golvmopp]

Pec and shoulder warmup

Paused bench
60*5
70*5
80*5
90*5
100*5*7

Paused DB flies
12.5*10
15*10*3

... supersetted w DB front and side raise complex

External rotations

 

[golvmopp]

I've gone to the gym a couple of times since my last post, focusing on just getting some blood flow and maintaining the routine.

Had a great session with a former gym bro from uni and his wife. Blessed man, he is!

Paused squat
60*5
80*5
100*5
120*5
130*5*5

Better than expected.

Paused RDL
60*8
80*8
100*8
120*8
130*8

Paused bench
60*10
90*10*5

 

[golvmopp]

Paused pullups
BW*7*6

Three sets of lat pulldowns

Facepulls supersetted w cable curls
(Four sets)

Paused SOHP
40*10*2
45*10*3

Paused front squat
60*5
80*5*2

Ending up on light paused squats is a great stretch and overall warmdown.

 

[golvmopp]

Treadmill
2km @ 12kmh

Shoulder and core warmup complex

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

Paused SOHP
30*5
40*5
50*5
55*5
60*5
65*5
60*5

Slightly wider grip. Works WONDERS for the shoulder and tricep activation!

Pullups (tng)
BW*8*3

 

[golvmopp]

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

Fantastic warmup exercise!

SLDL
60*5
100*5
120*5
140*5*3

Paused bench
60*10
80*10*4

Paused incline DB bench
20*8
30*8*5

Deficit laying leg raises
BW*10*5

Paused DB flies
15*10*4

... supersetted w DB side raises (8kg*12*4)

 

[golvmopp]

Paused squat
60*5
80*5*2

The more I do these, the better they become as an all-purpose warmup.

Pullups
BW*10*3
BW*9
BW*3*2 (paused tempo reps)

Front squat
60*10
80*10*3

Seated cable rows
(Five sets)

Preacher curls
(Five sets)

Bent-over rear delt DB flies
4kg*15*3

 

[golvmopp]

Paused squat
60*5
80*5
100*5

Paused SOHP
40*5
45*5
50*5
55*5*6
45*5*3 (paused tempo reps)

Paused RDLs
60*8
80*8*4

Paused seated DB press
15*8
20*8
25*8
25*8
25*7

DB Lu raises supersetted w one-armed tricep extensions
(two sets)

 

[golvmopp]

Paused RDLs
60*7*2
80*7*2
100*7
120*7
140*7
160*7

Paused bench
60*7
75*7
90*7*5

Light cable flies
(five sets)

Facepulls supersetted w one-armed tricep extensions
(four sets)

 

[golvmopp]

Paused pullups
BW*7*6
(plus three assisted sets)

... supersetted w arm adductions

Front squats
60*3*2
80*3*2
100*3*2
120*3*2
80*10*2 (tng)

EZ curls supersetted w rear delt DB flies
(four sets)

 

[golvmopp]

Shoulder warmup

Paused seated DB press
12.5*5
17.5*5
22.5*5
27.5*5
32.5*5
37.5*4
32.5*5*2

Paused squat
60*3
80*3
100*3
120*3
140*3

Paused SOHP
30*5
40*5
50*5
55*5*5

Side and front DB raise complex

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

 

[golvmopp]

Paused squat
60*5
80*5
100*5
120*5
130*5 -belt-
140*5 -belt-
150*5 -belt-

Paused incline DB bench
15*8
20*8
25*8
30*8
35*8
40*8*2

Paused pullups
BW*8*5