PR Abducted by robots

[golvmopp]

Deadlifts
72.5*5
90*5
107.5*3
135*5
152.5*3
170*7

SOHP
50*10*5

BB curls
18*10*4

 

[golvmopp]

SOHP
32.5*5
40*5
47.5*5
60*5
67.5*3
75*4
50*10*5

Pullups
BW: 7*5

Squats
110*10*5

Good shit. Squats feel easier already.

 

[golvmopp]

Squat
60*5
105*5*5

Rotator cuff complex

BP
60*5
75*5*5

DB curls
20*10*5

Squats felt very good. Sure, deload week, but very good control and bounce out of the bottom.

 

[golvmopp]

Bench
45*5
75*5*5

Pullups
BW: 7*5

Punch ticket, go home

 

[golvmopp]

Visited the MMA club. Got fairly lit up standing, mostly due to shitty cardio and poor speed due to inactivity. However, the grappling's as good as ever. Busted out a calf slicer from backmount on a purple belt. I now have the biggest penis on the planet. (16 inches limp)

 

[golvmopp]

Dl
75*5
110*5*5

sohp
30*5
50*5*5

 

[golvmopp]

Squat
70*5
90*5
105*3
115*5
132.5*5
150*10 (belt) (new 10RM)
110*10*4

BP
60*5
75*10*5

Kroc rows
46*32
46*20
46*15

 

[golvmopp]

BP
50*5
60*5
75*3
77.5*5
90*5
102.5*9
80*10*5

Squat
110*10*5

Form breakdown starting at second half of fourth set

Pullups
BW: 7, 7, 6

 

[golvmopp]

DL
70*5
90*5
110*3
120*5
137.5*5
157.5*11 (belt)

Quads gave out first. Massive lactic acid rush in quads between tenth and last rush forced me to let go of the bar and stand up for 5-8 seconds.

Notes: keep everything tight. Stance reasonably narrow, grip just inside the grate, forearms supported on knees. Bar above first third of foot. Tense upper back at bottom of lift, the more tension the better synchroization between legs and back extension. Barcontact throughout lift! Grate them knees n thighs.

BB shrugs
130*10*3

SOHP
50*10*3

 

[golvmopp]

SOHP
32.5*5
40*5
50*3
52.5*5
60*5
70*5
50*10*5

Headrush on workset, no steam.

Squat
110*10*5

 

[golvmopp]

Spent yesterday at a spa with girlfriend, with almost no food throughout the day, coupled with copious amounts of fucking = less than opti numbers.

Squat
60*5
87.5*5
105*5
127.5*3
140*3
157.5*4 (belt)

Cut short due to DOMS in quads and back. Mad torso twisting sapping me of power.

BP
60*5
80*10*5

Kroc rows
46*25
46*20
46*17

 

[golvmopp]

BP
50*5
60*5
75*3
82.5*3
95*3
107.5*5
80*10*5

Pullups
BW: 7*5

 

[golvmopp]

DL
75*5
95*5
110*3
130*3
147.5*3
165*8

BB shrugs
130*10*5

DB curls
20*10*4

 

[golvmopp]

Went jogging for the first time in a fucking while today. 5.82km/36 minutes. My shoes decided to start eating the insides of my footvalves during the last click, and I got a case of DOMS (in this case the D stands for "direct"). But shit, I'm high.

 

[golvmopp]

SOHP
32.5kg x 5
40kg x 5
50kg x 3
57.5kg x 3
65kg x 3
72.5kg x 5
50kg x 10 x 4
50kg x 8

Pullups
BW(108kg): 7x5

DB curlz:
20kg x 10 x 3

Forearm muscles are farting out on me during curlz. They need work.

 

[golvmopp]

Squat
70kg x 5
87.5kg x 5
105kg x 3
132.5kg x 5
150kg x 3
167.5kg x 4 (belt)
110kg x 10 x 4

SOHP
50kg x 10 x 5

Way easy. Time to up to 55kg.

Kroc rows
46kg x 26
46kg x 23

 

[golvmopp]

BP
50*5
60*5
72.5*3
90*5
102.5*3
112.5*3
82.5*10*5

Pullups
BW: 7*5

Squat
60*5
100*3
120*9*4

Emulating a little Smolov to grease the grooves and instill proper form to aid my squatting.

Also, I probably need to buy new shoes as the old pair's worn smooth at the balls of the feet, causing my feet to glide into a ducksquat when pushing out the bottom.

 

[golvmopp]

Jog.
5.87km/40:39min.

Ran out of steam in a hill at the 3k mark. Sapped me of my spirits for the remainder of the run.

 

[golvmopp]

Deadlift
75kg x 5
92.5kg x 5
110kg x 3
137.5kg x 5
160kg x 3
175kg x 5 (belt)

Felt a "sharp" low-magnitude pain in my left glute at the first workset. Figured it's my last day of heavy lifting for this cycle and gutted it out. Low reps on the workset attributed to jogging yesterday, (still not acclimatized) fucking this morning, and poor-ish diet planning. (cleaning my shit up good and going on a low-intensity cut)

BB shrugs
130kg x 12 x 5

BP
60kg x 5
85kg x 10 x 5

DB curls
20kg x 10 x 4

Assistance excercises for rotator cuffs

 

[MilkManUK]

copious amounts of fucking

fucking this morning

Have you considered less fucking? No? I thought not.