Abducted by robots

[golvmopp]

Paused squat
40*3
60*3
80*3
100*3
120*3
140*3
150*3

Paused bench
60*5
80*5
90*5
100*4
80*7 (paused tempo reps)

Paused DB RDL
35*10
45*10*2

 

[golvmopp]

paused DL
60*3
100*3 (no pause)
100*3
140*3
180*3 -belt-

Paused pullups
BW*7*3

Paused seated DB press
12.5*7
17.5*7
22.5*7
30*7

(Some core and shoulder accessory work)

 

[golvmopp]

Treadmill
2km @ 12.5kmh

Core, shoulder, tibialis complex
(Two sets)

Hip adductor/abductor complex
(Two sets)

Paused squats
60*5*3

Paused SOHP
40*10*2

Just punching the clock and getting a routine going.

 

[golvmopp]

Tuesday's session

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

Studying form diligently for a lil while.

Paused SOHP
30*5*3
40*5*2
45*5*4

Banded pullaparts-to-OH

DB skullcrushers

 

[golvmopp]

Paused DL
60*3
80*3
100*3
120*3
140*3
160*3*3
140*5*2 (no pause)

Arm adductions and scap pullups for warmup

Pullups
BW*8*4

Plate OH raises
10kg*10*3

 

[golvmopp]

Banded rear delt/trap circles

Paused bench
40*8
60*8*4

Nothing but form and TUT.

DB rows
30*10*3

Paused cossack squats
+10kg*5*3

 

[golvmopp]

DL
60*3
100*3*2
140*3*3
160*3*3

RDL
100*8*2

New form cues, felt great overall.

 

[golvmopp]

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

Paused pullups
BW*8*5

BB EZ-curls
30kg*10*3

 

[golvmopp]

Squats
60*5 (paused)
80*5 (paused)
100*5 (paused)
100*5
120*5
140*5*5
100*10*2

Focusing on form, TUT and winding down between sets. Gotta get my work capacity up and running again.

Paused DB flies
5*8
10*8
15*8*5

Cossack squats
+10kg*5*3

DB side raises
8kg*12*3
(+dropset)

 

[golvmopp]

Laying Lu raises
(warmup)

Paused bench
60*8
80*8*5

Seated cable rows
60*12
70*12*5

Paused incline DB press
30*8*4

... supersetted w tib raises.

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Tib raises supersetted w laying deficit leg raises
(three sets)

DL
60*8 (paused RDL)
60*3
100*3*2
140*3*2
180*3*2

DB rows
45*15*2

 

[Fahcough]

You working with a coach or watch n learn? Keep up the consistency

 

[golvmopp]

You working with a coach or watch n learn? Keep up the consistency

Thanks homes! Just playing by ear - trying to target weak spots atm, which currently means form consistency and work capacity. The former is trash after years of absent-minded stressing through workouts chasing numbers and old glory, and the latter is due to inconsistency over the summer.

Treadmill
2km @ 10.5kmh

Banded shoulder complex warmup

Paused bench
60*5
80*5
100*3*5
80*10

Great form, zero pain. A solid, braced core is the key to every strength exercise.

Cable rows
70*12*4

Paused incline DB press
30*8*4

Banded shoulder complex cooldown

 

[Fahcough]

Thanks homes! Just playing by ear - trying to target weak spots atm, which currently means form consistency and work capacity. The former is trash after years of absent-minded stressing through workouts chasing numbers and old glory, and the latter is due to inconsistency over the summer.

can tell by ques and notes you're working sticking points. 20s was for goofiing off, 30s is making up for it lol

 

[golvmopp]

can tell by ques and notes you're working sticking points. 20s was for goofiing off, 30s is making up for it lol

Bruh the amount of needless abuse and volume training I subjected myself to....

Treadmill
2km @ 10.5kmh

Banded hip distractions

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

Seated cable row
70*12*5

Laying leg raises w plate OH holds
+10kg*12*3

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Banded shoulder warmup complex

Paused SOHP
40*8
50*8
60*7*3

Paused squat
60*5*2
80*5
100*5
120*5

Pullups
BW*15
BW*12
BW*10

 

[golvmopp]

Treadmill
1km @ 11kmh

DL
60*7 (paused RDL)
60*3
100*3
140*3
180*3 -belt-
190*3 -belt-
190*2+F -belt-

DB flies
8kg*10
12.5kg*10
15kg*10
17.5kg*10*2

Seated cable row
60*15*4

Banded shoulder complex

 

[golvmopp]

Paused bench
60*5
80*5
90*5
100*5
110*3*3

A few paused squats

 

[golvmopp]

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

Paused SOHP
40*7
50*7*3

Pullups
BW*12
BW*12
BW*10

 

[golvmopp]

Paused bench
60*5
80*5
100*5
110*3
120*1*3
100*6 (tng)
80*10*3 (tng)

RDL
60*5
80*5
100*5
120*5*3

Paused DB flies
5kg*7
9kg*8
12.5kg*8
15kg*8*3

One-armed tricep extensions and Lu raises superset
(three sets)

Plank
1 min*3