PR Abducted by robots

[miaou]

My lack of programming is probably hurting my progress. I don't know, thinking about going 531. If that many people are using it, can't be wrong, no?

For what it's worth, my training buddy (kotriz) has had awesome gains running 5/3/1 last year.

I'm at the same point with my press, where I'm thinking I need to stop playing it by ear and try some actual program sooner or later.

 

[golvmopp]

Yeah, I saw. 210kg squat is no joke!

SOHP
30kg x 5
40kg x 5
45kg x 3
50kg x 5
60kg x 5
65kg x 6
40kg x 5 x 10
Weights felt much heavier than usual.

Pullups
BW: 11, 8, 7, 7, 7

DB curls
20kg x 10
20kg x 8
Arms were fried after pullups

Plank
1min x 3

 

[golvmopp]

Deadlift
70kg*5
90kg*5
105kg*3
115kg*5
130kg*5
150kg*8
100kg*10*3

BB shrugs
100kg*15*4

Lateral raises
12.5kg*10*3

DB curls
20kg*10
20kg*7

Arms fried again. Gotta lower the weights.

 

[Aleks Sytsevich]

I should stop in here more often. Good work in here.

 

[golvmopp]

Week two of 5/3/1. I like it! Using the "Big Lifts"-app, scaled back the rounding parameters and intervals to something a bit more modest and feasible in the long run, hence the same numbers on the bench.

Squat
65kg x 5
80kg x 5
95kg x 3
115kg x 3
130kg x 3
145kg x 6
90kg x 10 x 3

Benchpress
45kg x 5
55kg x 5
65kg x 3
75kg x 3
85kg x 3
95kg x 10
65kg x 10 x 5

Kroc rows
46kg x 27kg
46kg x 17

Assistance excercises for rotator cuffs.

Apparently my early morning adventure with the local commuter traffic was highly appreciated on facebook. Here presented to you, taken straight out of google translate for your amusement and my laziness. The end result is quite faithful to the original.

"Sitting on 184an o fipplar with the cell phone when the bus stops and I'm thinking "OH SHIT I'M ALREADY THERE AT THE ROYAL STONE?". Jumps out of the seat of reflex and makes me into a kung-fu pose in time, perfectly timed to make a face-off against the inspector who has just gone on. The old man set course straight towards me with a hunger in his eyes that most resembles a virgin who just received a one year subscription to Brazzers, aka "IT'S ROBIN HOOD I WANT". Quiet konstatrrar me this was not my stop and fish out my monthly pass. The response was magical when the spark of life in his eyes suddenly went out. Daily achievement; stick it to the man - unlocked."

 

[golvmopp]

The reason for lack of updates and todays shitty numbers on the press and row are the fact that I had a steel table fall onto my left hand in a work-related accident last Wednesday. Fingers aren't up to 100% yet, but everything is fine on a skeletal level. I stayed on the second week of the first cycle.

Squat
65kg x 5
80kg x 5
95kg x 3
115kg x 3
130kg x 3
145kg x 3
90kg x 10 x 5

My hips are way too stiff early on. Need to stretch them out during the weekdays, and do situps to condition my abs again.

BP
45kg x 5
55kg x 5
65kg x 3

Kroc rows
46kg x 7

Assistance excercises for rotator cuffs

 

[golvmopp]

SOHP
30kg x 5
35kg x 5
45kg x 3
50kg x 3
60kg x 3
65kg x 8
45kg x 10 x 5

Pullups
BW: 12, 7, 5, 6, 5

Tricep rope pulldowns
40kg x 12 x 5

Facepulls
40kg x 15
45kg x 15 x 3

 

[golvmopp]

Deadlifts
70kg*5
85kg*5
105kg*3
120kg*3
135kg*3
155kg*8
100kg*10*4

BB shrugs
100kg*15*4

Lateral raises
12kg*10*2

 

[golvmopp]

Squat
65kg x 5
85kg x 5
105kg x 3
120kg x 5
140kg x 3
155kg x (fail)
155kg x 1

Felt oddly distant throughout the entire workout, as if I was buzzed. The first attempt at 155 was extremely unpleasant, as everything felt just fine until I tipped forward and was in the process of being folded up like a fucking accordion if one of the safety pins had not saved me. My lower back has been acting up, so I guess I've learned the lesson of taking it easier on the BBB-sets on the deadlift.

Benchpress
45kg x 5
55kg x 5
65kg x 3
80kg x 5
90kg x 3
105kg x 2

Weights felt noticably heavier than usual. Had more reps in me for the final set, but decided to give it a rest.

Kroc rows
46kg x 15


Assistance excercises for rotator cuffs

Overall a shit session. I swear my girlfriend is fucking me into retardation.

 

[golvmopp]

SOHP
30kg x 5
35kg x 5
45kg x 3
55kg x 5
65kg x 3
70kg x 6

Minor discomfort in left anterior deltoid.

Pullups
BW: 10, 7, 7, 7, 7

Tricep rope pulldowns
40kg x 12 x 5

Facepulls
45kg x 15 x 5

 

[golvmopp]

Deadlifts
70kg * 5
85kg * 5
105kg * 3
130kg * 5
145kg * 3
160kg * 8

BB shrugs
100kg * 15 * 5

Lateral raises
10kg * 12 * 5

DB curlz
16kg * 10 * 3
Arms are usually so fucked at the end of a workout i wont do more than chase the pump. Same for lateral raises

All in all great session!

 

[golvmopp]

Squats
65kg x 5 x 4
80kg x 5
95kg x 5

Benchpress
45kg x 5 x 4
55kg x 5
65kg x 5

Kroc rows
32kg x 20 x 2

 

[golvmopp]

SOHP
30kg x 5 x 4
35kg x 5
40kg x 5

Pullups
BW: 5 x 5

Tricep rope pulldowns
40kg x 12 x 5

Facepulls
50kg x 10
60kg x 10 x 5

Discipline is to stick to the deload plan despite working out next to a tight little asian girl.

P.S: NoFap 2013 in effect. Wish me luck.

 

[golvmopp]

Deadlifts
70kg x 5 x 4
85kg x 5
105kg x 5

Shrugs
105kg x 15 x 5

Lateral raises
10kg x 12 x 5

DB curlz
16kg x 10 x 4


May the New Year provide you with heavier maxes, gracious pump and healthy lifting.



(^Break at 2:10 is fucking ridiculous)

 

[MilkManUK]

P.S: NoFap 2013 in effect. Wish me luck.

Good luck. Why???

 

[golvmopp]

Good luck. Why???

Feeling deflated and demotivated concerning my professional situation working industrial jobs at a temp agency. In no way, shape or form what i wanna do for the rest of my life. My creativity has felt stifled for a very long time too, as well as my lifting overall feeling less exciting than it used to. Last stretch of nofap i did turned me into an agressive social bulldozer on cocaine. A determined individual, in other words. I could use some of that.

I urge anyone to try it out.

 

[MilkManUK]

Feeling deflated and demotivated concerning my professional situation working industrial jobs at a temp agency. In no way, shape or form what i wanna do for the rest of my life. My creativity has felt stifled for a very long time too, as well as my lifting overall feeling less exciting than it used to. Last stretch of nofap i did turned me into an agressive social bulldozer on cocaine. A determined individual, in other words. I could use some of that.

I urge anyone to try it out.

OK cool. I guess it's a similar theory to a boxer abstaining from sex etc before a fight.

 

[golvmopp]

Squats
67.5kg x 5
82.5kg x 5
100kg x 3
107.5kg x 5
125kg x 5
142.5kg x 7

After watching the Louie Simmons vid on narrow v wide stance i decided to go back to a wide stance. Felt real good, got real good depth. I need to work on my explosion out the hole, and my gluteal endurance though. Ass tired out in laymans terms.

Bench
45kg x 5
55kg x 5
65kg x 3
72.5kg x 5
82.5kg x 5
92.5kg x 12
65kg x 10 x 5

Kroc rows
46kg x 30
46kg x 10

DB curlz
16kg x 10 x 4

 

[golvmopp]

SOHP
30kg x 5
37.5kg x 5
45kg x 3
50kg x 5
57.5kg x 5
65kg x 9
45kg x 10 x 5

Pullups
BW: 10, 8, 6, 6, 5

Tricep rope pulldowns
40kg x 12 x 5

Rotator cuff complex
- External rotation
- External rotation with lateral humerus
- Internal rotation

Good session! Good pump. Bork.

 

[golvmopp]

Deadlifts
70kg x 5
82.5kg x 5 (supposed to be 5kgs more, miscalculated)
105kg x 3
115kg x 5
132.5kg x 5
150kg x 12

Fucking killed the last set. Had one or two more reps in the tank, but decided not to sacrifice form. It might not be much you others that lift more, but it means a lot to me.

Lateral raises
10kg x 12 x 5

DB curlz
16kg x 10 x 5

BB shrugs
105kg x 15 x 4

Sweet session!