PR Abducted by robots

[golvmopp]

Bicycling
6.9km, 21:45

Squat
60*3
100*3
130*2
145*5*3
120*10
120*5

Last set was jello legs!

Paused SOHP
40*3
50*3
60*2
67.5*5*3

Touch n go SOHP
50*10
50*8

Pullups
BW: 5
+15kg (~110kg tot): 5*3

Walled BB curls
25*10
30*10
35*8
30*10
30*10
30*7

Lat raises
10*10*3

Bicycling
6.1km, 19:06

Mustard-o-meter: 7.5/10

Caffeine and mustard, baaaabaaaayyyy

 

[golvmopp]

Biking
7.08

Squat
60*3
100*3
130*2
145*5*3
120*10*2

Paused bench
50*5
60*5
80*3
80*2 (narrower than usual bar, fucks with my wrist alignment.)
90*2
100*5*3

TnG bench
80*10
80*7

Kroc rows
40*20*3

Walled BB curls
25*10
30*10

Some assistance excercises for rotator cuffs

Mustard-o-meter: 8/10

Bicycling
6.71km

Good shit. I realize its gonna be a journey getting used to a less-than-optimum schedule with loads of involuntary cardio, but its okay - after all, gotta enjoy the scenery along the way, no?

 

[golvmopp]

DL
60*3
100*3
140*3
160*3
170*3*3
120*10

Paused SOHP
40*3
50*3
60*3
75*3*2
75*2 (headrush when unracked it. Woulda fuckin had it otherwise)

TnG SOHP
50*10*3

Pullups
BW(94.4kg yesterday): 3
+15: 6*3

Mustard-o-meter: 9/10

Good shit! 600mg caffeine and timeconstraints lit a fire under my ass. Not much time wasted today, as I had to meet my GF at the trainyard. Also, as much as I dislike working out in a gym put together by the three stooges, there's a strength to be had from putting your headphones in and isolating yourself in a packed gym.

 

[golvmopp]

Squat
60*4
100*3
120*3
140*1
150*5*3
120*10*2

Worksets were total mustard, pump-sets were a relative breeze. Gat dang I'm starting to like public gyms - shielding yourself off is such a source of energy.

Paused bench
50*3
60*3
80*3
90*1
102.5*5*3
80*10*2

Workset two was a bit of a grinder. Asked for a spotter on set three, and it flew up. Not 100% sure it was all me, but the dude said he did nothing, so I guess its all good. I'll stay on the same weight next session just to expand the beach-head.

Rotator cuff complex

Krocrows
40*22*3

Holy fuck the burn.

Mustard-o-meter: 9/10

Good shit! 600mg caffeine, metal and new acquaintances. Gym idiot of the day - 50kg bitch-padded one-legged quarter-squat.

Srs.

[Yt]I9DXFrCZjJc[/MEDIA]

 

[golvmopp]

Squat
60*3
100*3
120*3
140*1
152.5*5*3
120*10

Paused SOHP
40*3
50*3
60*3
75*3*3

Easy peasy. 77.5 next session.

TnG SOHP
50*10

Paused SOHP
50*10*2

Some piece of ass walked in and started doing bent over DB-rows with the thong shining through like a fucking lighthouse, hence the jackhammered paused BBB-sets, hahaha

Pullups:
BW (93.3kg yesterday): 5
+15: 6*3
BW: 7, 6, 5

Mustard-o-meter: 7/10

Not quite there mentally, but a solid workout nonetheless. I've had my vitamins, macros and my rest and still felt brainfoggy. The likely culprit probably is a porn-binge. Ffs Tyrone get it together, lay that shit off.

 

[golvmopp]

DL
60*3
100*3
140*3
170*4*3
120*10*2

Paused bench
50*4
60*4
80*3
90*1
102.5*5*3 (went for a sixth rep on set three, got stapled. Its all good tho!)

TnG bench
80*10
80*8
80*8

Kroc rows
50*20
50*20
50*15

Bitch waaaaaaaat they got 50kg dumbbells up in here!

Rotator cuff complex

Walled BB-curls
25*5
30*5
40*3
45*5
45*4
45*4
45*4
45*4

Found an okay spot to do these with a full-size barbell. Will be resuming.


Mustard-o-meter: 8/10

Deadlifts were off to a slow start, but things picked up speed later on. Good shiz!

 

[golvmopp]

Squat
60*3
100*3
120*3
140*1
155*5*3
120*10*2

Form breakdown warning on worksets - upper back rounding. Stay at 155kg for a while and expand the beach-head. Left forearm flexor tendon hurt as shit on first BBB-set.

Paused SOHP
40*3
50*3
60*1
70*1
77.5*3*3 (shaky lockouts and wristalignment, but fuckin sweet drive from the bottom. Stay here for a bit and expand)
50*10*3

Holy fuck. Dem BBB-sets flew up like nothing.

Pullups
BW (~94.1kg): 4
+15kg: 6*3

Walled BB-curls
25*3
35*4
40*3
45*5*3
35*9
35*8

Serious forearm burn on pumpsets.

Mustard-o-meter: 8.5/10

If you start to feel like shit, eat more (and more fat in particular), sleep more, and bite the bullet and lay off the caffeine. But for today, WOOOOOO

 

[golvmopp]

Runkeeper totals, bicycling in September

Total distance - 287.4km
Time spent - 15:17:04
Total activities - 45
Average pace - 3:11/km

Holy shit this adds up, hahaha

 

[golvmopp]

Squat
60*3
100*3
120*3
120*1
140*1
140*1
155*3 (went for five, aborted)
155*1 (almost flattened)

Shit session. Stretch your hip flexors, get more sleep and eat more!

Pullups
BW (93.9kg): 10*3

Mustard-o-meter: 4/10

 

[golvmopp]

Squat
60*3
100*3
100*1

Hipflexors are too tight! Stretch these daily from now on!!!

Paused bench
50*5
60*4
80*3
90*1
105*4
105*4
105*5 (good mustard. Should be able to do 5*3 soon enough)
80*10
80*10
80*7

Squat
60*1
100*1
120*3
140*3
140*3

Dear diary, today squats were ass.

Kroc rows
50*20*3

Readjusted grips around reps 10-15 on all sets.

Walled BB-curls
25*5
35*3
40*3
50*3
50*2
50*3

Mustard-o-meter: 6/10

Sleep more!

 

[golvmopp]

Squat
60*3
100*3
120*3
140*2
155*5*3
120*10*2

Upper back slumps a bit on worksets. Stay here for a lil bit and improve your footing. Last rep on last workset had some inward kneecaving. Feels good to be up to old worklevels though!!!

Paused SOHP
40*3
50*3
60*3
70*2
77.5*3
77.5*3
77.5*1
77.5*3
50*10*2

BBB-sets were easy peasy. Form's still a bit shaky on worksets. Granted, it's a "thin" bar, but still! A solid unrack and big breath is integral to a successful set, along with getting any lingering yawn out of your system.

Pullups
BW (94.6kg): 4
+17.5kg: 5*3
BW: 5

Rotator cuff complex

Mustard-o-meter: 8.5/10

600mg caffeine and metal = motivated golvmopp. Mind your veggies, sleep and stretching and you'll be just fine.

 

[golvmopp]

DL
60*3
100*3
140*3
170*4*3 -belt-

RDL
100*10*3

Paused bench
50*3
60*3
80*3
90*1
100*1
105*5 (spotter interveined a smudge on last rep. Probably woulda had it anyway)
105*5 (this guy interveined even more I suspect)
105*5 (same guy. INTERVENTION GALORE)
105*4 (went solo. Winged it for five and got stapled on last rep. Shit happens)
80*10
80*10
80*7

Could probably do 105*5*3 comfortably next time.

Standing sideleans
20kg (hanging): 15*2

Kroc rows
50*20*2

Right hand grip farted out on me twice on second set at reps 15 and 17.

Mustard-o-meter: 7/10

Two scoops of crack and a 200mg caffeine pill under the belt. Doubt the crack did much. Saw a dude go 190kg*5 on DL. Got humbled.

 

[golvmopp]

Squat
60*3
100*3
120*3
140*1
155*5
155*5
155*3 (tipped forward on the ascent almost lost the weight. Still not stable at this weight, one more week and more calories it is.)
130*10

RDL
100*10
120*8*2

Paused SOHP
40*3
50*3
60*3
70*1
80*3 (shaky as fuck)
80*1 (shitty first rep. Okay unrack but inadequate core pressure)
80*reset (immediate headrush. Reracked it)
80*3 (good shit!)
80*2 (headrushed twice, stuck halfway through last rep)
52.5*10
52.5*10
52.5*7

Pullups
BW (92.1kg): 5
+20kg: 5*3
BW: 7

Mustard-o-meter: 8/10

Squats pissed me off. I've done this shit already! Im progressing on all other lifts(albeit slowly). Guess I better start eating more fairly soon.

Also - I DONT GIVE A SHIT HOW LIMBER YOU FEEL, STRETCH YOUR FUCKIN HIPFLEXORS WELL PRIOR TO SETTING FOOT IN THE GYM FOR THE DAY, THEN STRETCH THEM SOME MORE

Positives though - apparently RDL's are just what the doctor prescribed. After a few tweaks that lift is hitting my lats in a way that's exactly what I've been looking for to strengthen my posture from the start or a DL. I've yet to tweak the form to hit the glutes and hamstrings in particular. Need to tighten those up since I'm now so loose and limber on the posterior chain that my rubberbanding-effect on the squat has diminished significantly.

 

[golvmopp]

Squat
60*3
100*3
120*3
140*2
155*5*3
130*10*2

I start dipping forward when there's too much of a bounce out the bottom. Slower descent, chin and chest up! Felt lightheaded and depersonified throughout the heavy sets but managed anyway. Next up: triples at 162.5.
Take care not to overstretch hip flexors! You lose quadactivation!

Paused bench
50*3
60*3
80*3
90*1
100*1
105*4 (fuck!)
105*3 (doublefuck! Hit the bar on the rack on descent of rep four)
105*4 (no mustard on the bench today apparently)
80*10
80*10

Regardless of what, I'm gonna have to bump calories up to maintenance for a while - these past few days have hurt me obviously, along with this fucking persistent lightheadedness.

Kroc rows
50*20
50*15
50*15

Yup, definitely need to eat more.

Walled BB-curls
25*3
30*3
35*3
40*3
50*4
50*3
50*3
35*7
35*7

Mustard-o-meter: 6.5/10

Squats were there even when my head was not. Paid out of my ass on the other lifts tho.

 

[golvmopp]

DL
60*3
100*3
140*3
170*5*3

Last rep last set was fucking horrible. My upper back rounds too easily! Gotta tweak my form.

Paused SOHP
40*3
50*3
60*3
70*2
80*1
80*2
80*1
52.5*10*3
52.5*7

Drop down to 70kg and progress on fivers from there. Need to re-assess my wristaligment and how my bar rests in the palm.

RDL
100*5
120*5
130*5

Right lumborum told me to chill the f@#$ out. So I did. Frustrating - didnt feel the pain til I racked the weight.

Pullups
BW (91.5kg): 5
+20kg: 5*3

Walled BB-curls:
25*3
30*3
35*3
40*3
50*5
50*4
50*4

Slooow incline situps
10*3

Both the abs and hipflexors need strengthening. Trying to find something "stimulating" to work them both.

Lying leg raises
15*3

Mustard-o-meter: 7/10

 

[golvmopp]

Squat
60*3
100*3
120*3 -belt-
140*1 -belt-
162.5*3*3 -belt-
130*10*2

Lower bar placement on these. Watch your balance and posture on the descent and bounce! Keep it tight and the 165 will be easy! For the sake of my ability to continue at this intensity I ought to cut down to one BBB-set.

Paused bench
50*3
60*3
80*3
90*1
100*1
105*3 (hit the rack on the way down. Fucked my entire momentum up)
105*5 (LEG DRIVE!!! Shift your weight onto the rear delts and traps!)
105*4
80*8

Ffs. Reset to triples at 100kg, work from there. Remove the BBB-sets at the end, I'm burning myself out to no gain.

Kroc rows
50kg*20*2

Left arm grip farted out on me a zillion times. Fuck!

Mustard-o-meter: 7.5/10

Good mustard! I've come to realize that I need to be MUCH more efficient though. Cut down on BBB-sets, focus on stength, work your anterior core on off-days!

 

[golvmopp]

Ransacking notes to self:
Absolute maximum timelimit in the gym from this point on is 105 minutes. Cut down all BBB-work - squats get one set, benching gets no sets, SOHP gets one set. Use RDLs as BBB-work for the deadlifts. Three work-sets on the pulling motions, keep increasing the weight.

BRING FOOD AND WHEY, NO EXCEPTIONS.

Do plenty of strict pushups and anterior core-work on your off days. BW-pullups if you find an appropriate ledge.

Due to my increasingly up-right stance in the DL, and increasingly high-bar oriented squat, I've developed a strength-imbalance of weaker posterior chain with my quads taking over way too much. Tweak your form on the squat back for a lower-bar position to work the posterior chain and glutes more, likewise raise your hips more prior to the pull on the DL. Do RDLs every other session to re-develop posterior chain activation and lower back strength to get that mustard back on the deadlifts.

Long-overdue piece of ass-quota.

 

[golvmopp]

Squat (low-ish bar, narrow-ish stance)
60*3
100*3 -belt-
120*3 -belt-
140*1 -belt-
150*1 -belt-
165*3*3 -belt-
130*10 (high bar)

Good shiz. Stay here for a while and grease the groove. Last set was high-bar.

Paused SOHP
40*3
50*3
60*3
70*5*3
55*10

The plot of the vanishing SOHP-form thickens. Dont know what the crux is, but suspect that my elbows and deltoids are moving too much to the sides as I puff my chest up, robbing me of lat tension and overall drive from the bottom, also fucking my wrist-alignment up as I've come to rest the bar diagonally across the palm, in the central groove. Stay at 70kg for a jiffy! USE THE THICK BAR.

Pullups
BW: 5
+20kg: 5, 4, 4

Dunno why these didnt go as planned. Waterbloat? I did increase one notch on the belt.

RDL
60*4
100*3
130*5*3

Still gotta tweak this further - dunno if I'm stronger than I thought but I dont feel the lats and lower back working like it used to when I started last week. Form issue of acclimatization? Who knows.


Mustard-o-meter: 7.5/10

Down to 400mg caffeine. Dont feel like I wanna bury myself at the end of the day. Solution: stack your caffeine in two doses with 20-30 minutes in between prior to the session!

BONUS: effective working time: 1hr 45minutes, maybe just a dick-hair more. Who-hey!

Got approached by a couple of guys, one of whom I shared a rack with. They inquired a bit on squat form, had a nice chat with em. Apparently I'm the resident squatoholic.

 

[golvmopp]

DL
60*3
100*3 -belt-
140*3 -belt-
150*2 -belt-
160*1 -belt-
170*1 -belt-
180*1 -belt-
190*1*4 -belt-

The lower back is the limiting factor at this point. I feel as if I have a tendency to wanna stand too upright and turn it into a legpress, robbing myself of glute and hamstring-activation. A form check is probably in order.

Speed deadlifts
130*3*4

90 second rests. These are gonna become a staple excercide along with RDLs.

Paused bench
50*3
60*3
70*3
80*3
90*1
100*3*3

Paused pushups performed as explosively as possible are probably gonna become a staple on offdays, with lower-volume work honing the form's gonna take over on bench-days.

Kroc rows
50*22
50*20
50*15

Keep doing these! Grip didnt go out til second set, rep 15 approx.

RDL
60*5
100*5

Ten shrugs directly following each set.

Mustard-o-meter: solid 7/10

 

[golvmopp]

Anterior core excercises

Lying leg raises
15*3

Lying side twists
10*3

Paused pushups
15*3