PR Abducted by robots

[dfownz]

The Tony Danza Tapdance Extravaganza's Danza III is by far the best album - probably ever - to lift heavy-ass weights to.

Good man. I personally like The Electric Boogaloo the most. Those skits make the album amazing

 

[golvmopp]

Squats
60kg x 10
100kg x 5
160kg x 4
160kg x 3
160kg x 2
160kg x 2
160kg x 1
130kg x 8

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 10
110kg x 4
110kg x 4
110kg x 3
110kg x 3
110kg x 2
90kg x 10
90kg x 10

Lateral raises
12kg x 12 x 5

So you think you can bench is like fuckin' steroids for your benchpress. Compare today with my previous bench-session. Look at dat shit! I put another four reps at 110kg only with the help of that video. Go watch it if you haven't already.

Also, I will become a male pornstar solely for the purpose of going to the states and fucking Chloe Taylor.

 

[golvmopp]

SGDL
60kg x(1x5)
100kg x(1x5)
130kg x(1x5)

Deadlifts
160kg x (1x4)
160kg x (1x4)
160kg x (1x4)
160kg x (1x4)
160kg x (1x4)

SOHP
40kg x 10
50kg x 10
75kg x 4
75kg x 4
75kg x 4
75kg x 4
75kg x 2
60kg x 6

Assistance excercises for rotator cuffs

Snatch-grip deadlifts are fucking AWESOME. Perform those as a warmup to your deadlift and your DL worksets will feel lighter than the warmup.

 

[golvmopp]

Squats
60kg x 10
100kg x 10
160kg x 3
160kg x 2
160kg x 1

Benchpress
60kg x 10
80kg x 10
110kg x 1
90kg x 10

Very shitty day for lifting. Between my part-time job as a warehouse-worker, school, MMA and weightlifting (which I havent done in a fucking week), I feel completely burned out. Gonna take the weekend off - no strenuous physical activity.

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
130kg x 3 (grip farted out)
130kg x 4 (grip farted out again, probably due to the netting of the bar being flattened out at the edges, for some reason)

Deadlifts
160kg x 4
160kg x 4
160kg x 4

SOHP
40kg x 10
50kg x 10
75kg x 3
75kg x 2
75kg x 3
60kg x 7

Less volume each workout, higher frequency is the plan.

MMA
Add gogoplata to the list of successful submissions.

 

[golvmopp]

Squats:
60kg x 5
100kg x 5
165kg x 3 (New 3RM)
165kg x 3
165kg x 2
120kg x 10

Benchpress
60kg x 5
80kg x 5
115kg x 3 (New 3RM)
115kg x 3
115kg x 3
90kg x 10
90kg x 10

Lateral raises
12kg x 12 x 3

Aaaah, a good day for lifting! Minor technique adjustments like leaning forward to allow the bar to sit further back and not shying away from a wide stance in the squat paid dividends. b0rk b0rk

That, and not touching yourself for a week and counting.

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
130kg x 5

Generous use of chalk. Get in under the bar more - scrape your shins!

Deadlifts
165kg x 4
165kg x 4
165kg x 4

Left lumbar strain. Lift more symmetrically. Get in under the bar more - scrape your shins!

SOHP
40kg x 10
50kg x 10
75kg x 4
75kg x 4
75kg x 3
60kg x 8

Narrow grip, elbows pushing from underneath.

MMA

 

[golvmopp]

Squats
60kg x 5
100kg x 5
165kg x 2
165kg x 3 (bar rolled down the back and was racked asymmetrically, still counts?)
165kg x 1
165kg x 1
120kg x 10

Benchpress
60kg x 10
80kg x 10
115kg x 3
115kg x 2
115kg x 2
90kg x 10
90kg x 5 (left anterior deltoid felt strained and funny, ceased here)

Assistance excerices for rotator cuffs

Lateral raises
12kg x 12 x 5

Lesson learned: the weight room is like a tough-love version of Santa Claus - everytime you step into it, you're greeted with a "HAVE YOU BEEN A NAUGHTY BOY?" in the shape of a shitty work-out if you dont handle nutrition and rest properly.

Case in point, went out partying last nite, woke up at 4pm, ate very little and masturbated prior to going down for the workout. Stop doing that shit.

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
135kg x 5

Deadlifts
170kg x 4
170kg x 4
170kg x 4

Assistance excercises for rotator cuffs

SOHP
40kg x 5
50kg x 5
77.5kg x 3
77.5kg x 3
77.5kg x 2

MMA

 

[golvmopp]

Squats
60kg x 5
100kg x 5
165kg x 3
165kg x 3
165kg x 3
120kg x 10

Narrow the stance a little bit - engage the quads more. Dont slide the bar too far down your back.

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 5
115kg x 2
115kg x 4 (Holy shit, apparently technique matters. Slightly narrower grip - smooth ring between middle and pinky - and reverse shrimp much more decisively)
115kg x 4
100kg x 10 (AT FUCKING LAST)
100kg x 6

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
140kg x 5

Deadlifts
175kg x 4
175kg x 4
175kg x 4

SOHP
40kg x 10
50kg x 10
77.5kg x 3
77.5kg x 2
77.5kg x 3
60kg x 10
60kg x 8

 

[golvmopp]

Benchpress
60kg x 10
80kg x 10
105kg x 8
105kg x 7
105kg x 5
60kg x 10

Assistance excercises for rotator cuffs

Pullups
BW: 10, 7, 7

Currently in a race to 110kg x 10 on the bench.

 

[golvmopp]

Squats
60kg x 5
100kg x 5
165kg x 4
165kg x 4
165kg x 3
130kg x 9

Benchpress
60kg x 10
80kg x 10
120kg x 3
120kg x 2
120kg x 2
105kg x 5

 

[golvmopp]

Yesterday's first workset. Hip rises a bit too fast, knees buckle.

 

[LegioTitan]

Where are you training? Those are a pretty old design of Eleiko training disc.

 

[golvmopp]

Where are you training? Those are a pretty old design of Eleiko training disc.

Apartment complex where my parents live has got a gym in the basement. Old, but reliable equipment.

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
140kg x 4

Deadlifts
180kg x 4
180kg x 3
180kg x 3

SOHP
50kg x 5
77.5kg x 4
60kg x 8

MMA

 

[golvmopp]

WEEK OF REST IS AT AN END!


Squat
60kg x 5
100kg x 5
130kg x 1
160kg x 1
170kg x 2
170kg x 1
170kg x 2 (Narrowed my stance on this one)
130kg x 10

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 10
105kg x 10
105kg x 8
105kg x 5

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
140kg x 4

Deadlifts
180kg x 3
180kg x 3
180kg x 3

SOHP
50kg x 5
60kg x 5
77.5kg x 4
77.5kg x 3
77.5kg x 2

MMA
Couldn't finish takedowns worth a shit, got tapped out three times. You can't always be on top.

 

[golvmopp]

Squats
60kg x 5
100kg x 5
170kg x 2
170kg x 2
170kg x 1
130kg x 3

Benchpress
60kg x 10
80kg x 5
120kg x 2
120kg x 3
120kg x 2

Pullups
BW: 7, 7, 7

New philosophy in motion - higher frequency, less volume.