PR Abducted by robots

[golvmopp]

Deload week

Squat
75*5*4
90*5
110*5

Bench
60*4*5
75*5
90*5

Krocrows
32*15*5

Highly uninspired and lethargic workout, no doubt haunted by my abysmal sleeping schedule this weekend. Good thing its deload week.

 

[VoodooPlata]

I just want to say that I'm eating all my good fish dishes and losing both weight and waistline

Also that I want to get strong so I can bench 5*90 on deload week too.

Also tr

 

[golvmopp]

I just want to say that I'm eating all my good fish dishes and losing both weight and waistline

BRB CUTTING WEIGHT WITH CHOCOLATE ON BISCUITS (srs)

Today I bicycled for about 10-12km and got caught in a torrential monsoon storm. Nice.

GUNZ

dumbell curls
22*10*5

Lat raises
12*10*5

Rope pulldowns
40*10
45*10
50*10
55*10
50*10*2
45*10*2

Barbell curls
40*5
45*5
50*5
40*8

B00000000bz

 

[golvmopp]

Deload week

DL
75*5*4
95*5
112.5*5

SOHP
32.5*5*4
42.5*5
50*5

Db curls
22*10*5 (felt quite easy)

Pullups
BW: 7*5

Situps with 10kg plate above head
20*2

Need to do some anterior core work to straighten my pelvis out a bit, along with hip flexor stretches.

 

[golvmopp]

Walking
4.7km, 40 min.

Treadmill
Toestrike - 2km, 11:30 plus cooldown.

 

[golvmopp]

5/3/1 cycle 6 week 1 day 1!

Squats
75*5
95*5
110*5
120*5
137.5*5
157.5*8 -belt-
120*10*3

Jesus Christ. I havent had a case of lactic acid buildup mid-workout like this in my legs for years. I cant put my arse on the bench without the sensation of a thousand flaming american anuses after visiting Taco Bell in my quads.

Bench
60*5
80*5
95*5
105*5*5

Legs are absolutely spent.

Kroc rows
52*27
52*20

Insane lactic acid, I cut this one a set short. However, form can't be too bad - If I'd have had leg drive, my quads woulda no doubt alerted me!

 

[golvmopp]

Bench
50*5
62.5*5
75*5
80*5
92.5*5
105*4
105*4

DOMS from hell struck me on the second warmup set. Obviously I'm not eating enough and this week it's starting to affect my performance. Daily calories up to 2800!

Pullups
BW: 9*5

Squats
60*5
100*5
120*10*2

FUCK! Gotta eat more

 

[golvmopp]

SGDL
80*5
100*5
115*3
125*5

DL
145*5
165*12 -belt- (new projected max)

Form was good! Less upper back rounding, good activation of lats, hips didnt rise too fast. Forwardtipping of bar less apparent than before. My quads fart out first, gotta fix that.

BB shrugs
130*12*3

SOHP
40*5
55*10*4

My right elbow tingles during last half of these sets. Doesnt hurt, but its worrying me.

DB curls
22*10*2

 

[golvmopp]

SOHP
35*5
42.5*5
52.5*5
55*5
70*5 (fucked up with the plates. Training with a friend at a new gym)
72.5*7 new projected max
60*10
60*6 (fucked up with plates again)
55*10

Pullups
BW: 9*5

Squat:
60*5
110*10

Ugh. Few things are as demoralizing as a commercial gym. Awful music, plates scattered all over the fuckin place, equipment that is anything but functional...

 

[MilkManUK]

Ugh. Few things are as demoralizing as a commercial gym. Awful music, plates scattered all over the fuckin place, equipment that is anything but functional...

Don't forget the gym idiots! Someone should make a thread on them.

 

[golvmopp]

Squat
75*5
92.5*5
110*5
130*3
147.5*3
165*5 -belt- (coulda done more if I hadnt lapsed in concentration at rep six. Got stuck in the hole)
120*10*5

Belt sits a bit funny over the waist/hips since I've lost weight, not as much support. No excuses though! Third BBB-set was the best set of squats I've had in a long time. Hint: try tipping the bar a bit higher up on the delts to preserve bolt upright stance.

Bench
60*5
85*10*5

Dicking a bit with reps paused at top and bottom. Those are my respective weakspots - I lose so much strength keeping the weight at the top that it's draining me of energy rather than givingme a breather before the next rep. Any other tips aside from paused reps?

Kroc rows:
52*25
52*17
52*17

Tighter form with more vertical DB-path. Felt good, engaged the lats and rhomboids more!

DB curls
22*7

Energy was sacked, right elbow went "time to call it quits for today!" In a gentle manner.

Overall fairly inspiring workout! Hit a massive wall at first bench-set. Rested, drank some water. Caught my second wind. Good shit!

 

[golvmopp]

Assistance excercises for rotator cuffs.

Bench
50*5
62.5*5
75*3
87.5*3
100*3
112.5*2 (fail!)

So yeah, by bench is sub-par both weight and technique-wise, thus I need a complete reboot. Paused bench exclusively from this point on, incline bench will probably be introduced as well in the shape of BBB-sets. I've put off this for too long.

Paused bench
100*3*5
75*10*2

Pullups
Bw: 5
+10 (110kg total approx): 5, 5, 6, 6, 6

DB curls
22*10*3
22*8

Squat
60*3
100*3
130*3
150*3
160*1 -belt-
170*1 -belt-
180*1 -belt-
185*1 -belt- NEW PR!

180 and 185 both went up like butter. 405 squat, nice!

 

[golvmopp]

Yesterday:

Jogging
3.2km, 18 min. Toestrike all the way! Hah! Progress!

Then walk all the way back.

 

[golvmopp]

SGDL
77.5*5
97.5*5
115*3
135*3

Deadlift
155*3
175*7 -belt-
175*3*3 -belt-

Did some extra sets to focus on form. Capped myself at 3.

SOHP
40*5
50*5
55*10
55*9
55*8
55*8
55*9

All reps paused at the bottom. Bar rest on very top of clavicle, chest up. Elbowtingle on sets 2 and 3. Focusing on a full and upwards chest with a mild arch to pronounce the shelf alleviates the elbowtroubles - no tingle on set 4 and 5!

Pullups
+10kg (109kg total approx): 6*5
BW: 7

Rotator cuff complex.

Onearmed pulldowns
20kg*10*swole

BB shrugs
60*10
100*10
130*10*3

These probably fucked my back.

Situps
10kg plate above head: 10*3

 

[golvmopp]

SOhP (dead stop)
35*5
42.5*5
52.5*3
60*3
67.5*3
77.5*1
70*3*5

I'm resetting these to a lower max so I start fresh with proper form. Will be doing lots of accessory work on overhead and bench press to get technique and confidence down pat.

Paused bench
60*5
80*3
100*2 (failed triple)

Pullups
+12kg (111kg total approx) 6*5

DB curls
22*10*3
22*8*2
18*10
18*8

Lat raises
10*10*5

Gunz are fun.

 

[golvmopp]

Squat
75*5
92.5*5
110*3
137.5*5
157.5*3 -belt-
175*1 -belt-
185*1 -belt-
185*1 -belt-
120*10*3

Front squat
60*10
70*10

Horrid form on front squats. End up leaning forward having to spend too much energy keeping the bar from rolling off my shoulders.

I've got a sticking point on the back squats. I can generate good speed and power out the hole, but my glutes basically disengage midway through the ascent. I'm squatting a fairly high-bar, narrow-ish olympic style squat. However, it may also be my quads lacking strength as my deadlifts have been pointing toward the same issue. Tips?

Gonna take a pause from barbell lifting for a week due to my back still being fucked up from last deadlift session. Gotta let it heal up.

Paused bench
60*5
75*5
85*10
85*7*4

Elbowtingle on first and second 85kg-set. Alleviated by focusing on the arch to lessen elbow r.o.m, and by resting the barbell just below the pecs. Relax at the bottom then explode.

Kroc rows
52*27
52*20 (left arm)
52*15 (right arm)

Right elbow sent a shock through my arm at the bottom of the row. Immediately dropped weight and wrapped up today's workout. I need to ask around what's wrong with my elbow and form a rehab plan, but as of yet I'm gonna take a week's rest from anything that agitates my elbow. Anyone who feels like being a good samaritan helping me out with this fucking problem, just write something in the log or send a PM - I'll send detailed drawings of exactly what the problem is.

 

[MilkManUK]

Congrats on the squat PR! Good work in here.

 

[golvmopp]

Congrats on the squat PR! Good work in here.

Thanks man!

I've selfdiagnosed the cause of the problem - it's the ulnar nerve that gets agitated. Bending the wrist backwards while pressing triggers the problem (as I'm able to reproduce it without weight), while pressing with the wrists and weight aligned with the forearm eliminates it. Symptoms (pain in elbow, not tingling) also occur when reaching the top of a pullup or when bending the elbow excessively(such as a narrowgrip squat or shelfing a front squat).


THe problem now is how the fuxk I solve the issue. Most people have just been recommended to stay away from excercises that agitate the nerve, and surgery is mostly recommended only in cases of pain and muscle wasting. Guess I'll be doing a lot of nerve stretching and popping ibuprofen.

Any tips are welcome!

 

[golvmopp]

Cycling
9.42km and 3.2km. Just a lil bit of sightseeing.

 

[golvmopp]

Jog
3.3km, 18:56. Midfoot-strike.

Situps
+10kg: 10*5

Rotator cuff complex

Hanging leg raises
10*5

Trying to find something of use to do while I rest the elbow for a week.