PR Abducted by robots

[golvmopp]

Squats
60kg x 5
100kg x 5
170kg x 3
170kg x 2
170kg x 2
140kg x 7

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 5
110kg x 4 (WTF?)
100kg x 10
100kg x 7
100kg x 4
60kg x 10

TIIIIIIIIIIIIIITS!!!

 

[golvmopp]

SGDL
60kg x 3
100kg x 3
140kg x 1

Deadlifts
180kg x 1
190kg x 1
195kg x (fail)
190kg x (fail)
160kg x (1 x 3)

SOHP
50kg x 5
60kg x 5
77.5kg x 3
77.5kg x 2
77.5kg x 2
60kg x 9
60kg x 5

Shitty day for lifting. Went to the gym prior to an evening shift. Maybe its just the diet and sleep.

 

[golvmopp]

Squats
60kg x 5
100kg x 3
170kg x 2 (core felt so weak upon second set at 170kg that I abandoned it altogether)
130kg x 10
130kg x 10
130kg x 6

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 5
100kg x 10
100kg x 10
100kg x 8

Stop smoking weed when you've got shit to do. (Although it was funny as shit) Rest and eat properly for fucks sake.

 

[golvmopp]

I'm gonna shit a brick pretty soon. Due to a final essay and work, I haven't been able to lift or train MMA in almost two fuckin weeks. And when I finally have an opening today, the elevator malfunctions, rendering me unable to reach the basement floor where the gym is located. Fucking ridiculous

Pullups
BW: 15, 7, 6, 4, 5 (Pleasant surprise - the last time I was able to pull off this many, I was about 10 kilos lighter. Secret behind pullups is resting yourself into shape? Dunno. Endurance was shit, though, evident by the quick drop-off in numbers)

 

[golvmopp]

Squats
60kg x 10
100kg x 10
130kg x 10
130kg x 7
130kg x 5
100kg x 10

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 10
100kg x 10
100kg x 8
100kg x 6
60kg x 10 (It's light, but this particular one felt like air)

Kroc rows
42kg x 20
42kg x 20
42kg x 10

Fuck this shit, anything that gets in the way of my lifting and excercise is evil. Commencing reboot. Tits.

 

[golvmopp]

Deadlifts
60kg x 1 x 2
100kg x 1
130kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
180kg x 1
170kg x 1
160kg x 1

Assistance excercises for rotator cuffs

SOHP
40kg x 3
50kg x 3
60kg x 2
70kg x 1
75kg x 1
80kg x 1
75kg x 1
70kg x 1
60kg x 8

Pullups
BW: 11, 7, 5

 

[golvmopp]

Went to the dojo for some rolling and took the opportunity to work the heavy-bag for a bit. Discovered that the reason I'm doing poorly on the pads since starting MMA is because of shitty pad-holders.

Fuck, the heavy-bag felt good.

 

[golvmopp]

Squats
60kg x 1
100kg 1
130kg x 1
150kg x 1
160kg x 1
170kg x 1
170kg x 1
170kg x 1
130kg x 5

Assistance excercises for rotator cuffs

Benchpress
60kg x 3
80kg x 2
100kg x 2
110kg x 1
120kg x 1
125kg x 1 (New PR!)
130kg x (fail)
90kg x 7

Kroc rows
42kg x 25
42kg x 25
42kg x 15

gooby pls

 

[golvmopp]

Deadlifts
60kg x 1
100kg x 1
130kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
190kg x 1
180kg x 1
170kg x 1

SOHP
50kg x 4
60kg x 3
70kg x 1
75kg x 1
80kg x 1
80kg x 1
80kg x (fail)
60kg x 8
50kg x 10
50kg x 9

Pullups
BW: 13, 8, 6

 

[golvmopp]

Returned to lifting today after having had lots of work and training SW for a regional rookie tournament. Won the heavyweight (91kg+), the road to victory being RNC, toehold and americana.

Felt totally fucked after the first two sets on the squat.

Squats
60kg x 10
100kg x 10
130kg x 3
150kg x 1
150kg x 1
100kg x 5
60kg x 10

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 5
70kg x 10
70kg x 10

Kroc rows
42kg x 20
42kg x 20

Barbell curls
40kg x 10
40kg x 7

If I can't lift for strength, might as well get some pump to feel good about myself. Seriously speaking though, my lactic acid threshold is so low I'm contemplating going volume for a month just to build up my tolerance. And get sw0le in the process.

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
135kg x 3

Deadlifts
170kg x 3
170kg x 3
170kg x 3
170kg x 3

Assistance excercises for rotator cuffs

SOHP
50kg x 5
60kg x 5
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
50kg x 10
50kg x 8
50kg x 7
50kg x 6

Lateral raises
10kg x 10 x 5

Pullups
BW: 12, 7 (DOMS-like pain in my left tricep, cut it short here)

Going for incremental increases on heavy triples up to my old maxes, then going for new ones.

 

[golvmopp]

Squat
60kg x 3
100kg x 3
130kg x 1
155kg x 3
150kg x 3
150kg x 3
150kg x 3

Benchpress
60kg x 3
80kg x 3
100kg x 1
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
90kg x 10
90kg x 5

Kroc rows
42kg x 30
42kg x 20

 

[golvmopp]

SGDL
60kg x 5
100kg x 5
130kg x 1

Deadlifts
175kg x 3
175kg x 3
175kg x 3
175kg x 3

 

[golvmopp]

Assistance excercises for rotator cuffs

SOHP
50kg x 3
60kg x 3
72.5kg x 3 x 5
60kg x 7
60kg x 7

Pullups
BW: 13, 10, 7

 

[golvmopp]

Squats
60kg x 3
100kg x 3
155kg x 3
155kg x 3
155kg x 2 (went for three and failed. should have rested a bit more between those reps)
155kg x 3

Benchpress
60kg x 3
90kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 2
115kg x 1
90kg x 10
90kg x 9

Kroc rows
46kg x 20
46kg x 20

 

[CRZA]

Good work man. What routine are you following?

 

[golvmopp]

Good work man. What routine are you following?

Thanks man! Right now I'm basically just going heavy triples. The heaviest amount of weight I can move in triples for at least three sets. When I'm comfortable with that, I move up a notch. When I'm doing triples with my old maxes, I'll grease the groove for a week or two before going for new maxes.

Today, the fewer sets are attributed to lack of eating and the amount of fucking that occured last week. Sunday in particular was mindboggling.

SGDL
60kg x 3
100kg x 3
130kg x 1

Deadlifts
180kg x 3
180kg x 3
180kg x 1

SOHP
50kg x 3
60kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
60kg x 9

Pullups
BW: 14, 8, 7

 

[golvmopp]

Squats
60kg x 3
100kg x 3
130kg x 1
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3

Workset 2, 3 and 4 were a fuckin breeze. A welcome change.

Benchpress
60kg x 3
90kg x 3
117.5kg x 3
117.5kg x 2
117.5kg x 2
117.5kg x 2
117.5kg x 2

Cut the workout short because I need to get ready for a night of chaoz and morally depraved behaviour. I need a blunt.

And honestly because I fucked my thumb on a bodyshot yesterday in sparring. Kroc rows would have been a bitch.

 

[golvmopp]

SGDL
60kg x 3
100kg x 2
130kg x 1

Deadlifts
180kg x 3
180kg x 2
180kg x 1

SOHP
50kg x 3
60kg x 3
77.5kg x 3
77.5kg x 2
77.5kg x 2
60kg x 7 (no rest)

Dumbbell curls
18kg x 10 x 3

Had way too little to eat these past few days. Need to stop fucking around so much with the diet.

Pullups
BW: 12, 10, 8

Went grappling as well. A 3-3 tie with another guy who's been training for four years and is as wet for leglocks as I am. Went great until he went for a toehold and I rolled over my ankle at the same time, something popped and I had to chill down. Then 2-2 with a bluebelt, and finally I got a toehold versus one of the guys who used to run me over like a truck.

 

[golvmopp]

YESTERDAY

Dumbbell curls
20kg x 10 x 4

Lateral raises
10kg x 12 x 4

Assistance excercises for rotator cuffs

Kroc rows
46kg x 20 x 2

Tricep extensions
45kg x 12 x 4

Felt like pumping the gunz.