PR Abducted by robots

[golvmopp]

Paused pullups
BW*5
+10kg*(5+5)*4

Paused dips
BW*(8+8+8+8)
BW*(8+8+8+6)

Seated cable row
70*12
70*10
55*12*3

Facepulls
15*12*5

Some curls...

 

[golvmopp]

Squat
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*3 (paused)
140*3*2
160*3
180*2
195*(2+2) -belt-
195*1 -belt-

Paused bench
60*5
80*5
90*(8+8+8)
90*(8+8+4)

Lu raises supersetted w laying OH plate-hold leg raises
(three sets)

Dead hangs and standing fire hydrants
(two rounds)

Time to deload.

 

[golvmopp]

Treadmill
2km @ 11.5kmh

Lu raises supersetted w OH plate hold leg raises
(three sets)

Side crunches
(three sets)

Paused seated DB press
12.5*8
17.5*8
22.5*8
25*(7+7+7)

Paused cossack squats
10kg*6*3

Dead hangs

Light week, bringing back some cardio, prehab and mobility for general health. Doing cossack squats again feels great for the hips and lower back.

 

[golvmopp]

Treadmill
2.1km @ ~12.2kmh

OH plate raises supersetted w tib raises and dead hangs
(three sets)

OH plate hold leg raises supersetted w cossack squats
(three sets)

Long-paused squat
60*5*4

Ya boi's just stretching his groin out.

Wide-grip pullups
BW*8*3

Thinking of making these my standard

 

[golvmopp]

Some laying lu raises, paused incline DB presses, paused squats, tricep extensions and forearm work.

 

[golvmopp]

Quick outdoor gym session in the sun

One-armed supported OH log press
(Two sets)

Paused pullups
BW*8*3

Paused pistol squats (decline)
BW*3*3

Paused dips
BW*8*3

 

[golvmopp]

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5
160*3
180*(3+3+3)

Tighten the core/upper back, relax the glutes so that the femur can move freely in its socket. The paused sets are an excellent litmus test for when the cues are on point.

Paused DL
60*3
100*3
140*3
190*(3+3)

Paused pullups
BW*8*5

OH plate hold laying leg raises supersetted w tib raises
(Three sets)

 

[golvmopp]

Paused incline DB press
15*7
20*5
25*5
30*5
37.5*5
42.5*(5+5)*2

Paused BP
60*5
80*5
100*5
110*3
120*2

DB rows
42.5*20
42.5*15
42.5*15

DB raise complex supersetted w one-armed tricep extensions and arm adductions
(three sets)

 

[golvmopp]

Squat
60*5 (paused)
80*3 (paused)
100*3 (paused)
120*3 (paused)
140*3 (paused)
160*3
180*2
200*3 -belt-

Paused DL
60*3
100*3
140*3
180*2
200*2

 

[golvmopp]

Paused bench
60*5
80*5
100*5
120*(3+3+2)
100*9

CORE TENSION!!!! Mind the previous cues, but focus everything on core tension and you're golden.

Pullups
BW*8
+10kg*8
+10kg*7
+10kg*7

Paused DB flies
8kg*8
12.5kg*8
17.5kg*8
22.5kg*8

DB front and side raise complex
(A few sets)

Allow the traps to kick in more while doing these.

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*3
80*(3+2+2)
60*(8+8)

Paused seated DB press
15*5
22.5*5
30*(7+5)

Should have gone for a pair of sixes.

Front and side DB raise complex
(two sets)

 

[golvmopp]

DL
60*3 (paused RDL)
60*3
100*3
140*3
160*(3+3+3)*2 -belt-

Bench
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5
120*(4+3+3)

Dips
BW*(10+10)*2

... supersetted with DB front and side raise complex

 

[golvmopp]

Treadmill
2km @ 13kmh

Pullups
BW*5*3 (paused)
+10kg*5
+15kg*(5+4)
+15kg*(5+4)
+15kg*(5+3)

Kroc rows
42.5*25

OH hold laying leg raises supersetted w tib raises and one-lagged calf raises
(Three sets)

EZ curls
30kg*12*2

 

[golvmopp]

Last thursday's session:

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

Focusing on speed and consistency. The stretch anf bounce is there, but there's unevenness that needs to be worked out.

Paused SOHP
30*5
40*5
50*5
60*3
70*3
80*1*2
85*1

Technique issue at the brace. Activate the neck hyoid muscles.

 

[golvmopp]

Squat
60*5 (paused)
80*5 (paused)
100*5
120*5*3

Slighty wider stance with toes pointed out a tad more. Much less hip impingement. Be mindful of engaging the hip adductors on the last half of the descent - helps tremendously!

Paused deficit RDLs
60*8
80*8
100*8*3

Paused bench
60*5
80*5
100*5*3

Pullups
BW*8 (paused)
BW*8 (paused)
BW*8 (tng)

 

[golvmopp]

Treadmill
1km @ 13.5kmh

KB cossack squat
+12kg*5*3

... supersetted w tib and calf raises

DB skullcrushers
27.5*10*3

... supersetted w laying deficit leg raises

Felt like going for a quick sweat and lube the joints up for lunch.

 

[golvmopp]

Treadmill
2km @ 12.5kmh

Plate cossack squats
+10kg*5*4

DB skullcrushers
27.5kg*10*3

These two exercises above are brilliant all-purpose warm-up, mobility, activation, conditioning and strength exercises for the lower and upper body respectively.

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

Paused dips
BW*10*3

Facepulls
20kg*15*3

Again, punching the clock and training is better than nothing. Also - filming yourself as often as possible is an EXCELLENT tool for improvement in pretty much all things skill-related.

 

[golvmopp]

YESTERDAY

Paused squat
60*3
80*3
100*3
120*3
130*3
140*3
150*3
160*3

Paused DB flies
(three warmup sets)

Paused incline DB bench
20*8
27.5*8
35*8*3

Side and front DB raises superset
(6kg*15*3)

----------

TODAY

Paused RDL
60*5
80*5
100*5*5

BB shrugs
100*8
100*7
80*10*3

Trying to pull with worn-out knurling and no chalk? Fuuuuck that.

Seated cable row
65*10*5

BB curls
30kg*10*3

Cossack squats
10kg*10*3

 

[golvmopp]

Paused seated DB press
10*8
15*8
20*8
25*8
30*8*3

Front DB raises
7kg*15*3

Side DB raises
7kg*15*3

One-armed tricep extensions
(two sets)

DB skullcrushers
27.5*7*3

Cossack squats
10kg*10*3

 

[golvmopp]

Paused SOHP
30*5
40*5
50*5
60*5*3
40*10 (paused tempo)
40*10 (slow eccentric)

Front squat
40*3
60*3
80*3
100*3
120*3*3

Paused DB flies (tempo)
5*8
10*8
15*8*3

Cossack squats
+10kg*5*3