PR Abducted by robots

[golvmopp]

Morning weight: 97.3kg

LBBS
60*5
100*5
120*3
140*3
155*2
170*3 (had to psych myself up for this one. Telltale set that I ought to cut down to one heavy squat day per week)
170*3 (ditto)
170*3 (ditto - had to tap into my retard strength-pool, but little form breakdown)

HBBS
130*10

Paused SOHP
40*5
50*5
60*3
70*3
80*3 -wraps- (fuckin lightweight)
80*3 -wraps- (smooth, a bit of a sticking point on last rep midway up)
80*3 -wraps- (nowhere near close losing any reps)
50*10*2

These felt great! Gonna expand the beach-head for another session or two, but on basis of this session, triples at 82.5kg would have been possible.

Pullups (97.3kg)
BW*5
+10kg*5
+20kg*3
+27.5kg*3
+27.5kg*2 (grip dicked out on third)
+27.5kg*2 (ditto)
+27.5kg*2

[Tried to do chins - grip was shot. Tried doing the rotator cuff complex - had a painful strain on the left side, thus left those alone]

Cable lat raises
20lbs*10*5

Mustard-o-meter: 8.5/10

Mentally somewhat absent with a foggy CNS - how assuring then that I managed to knock out another great session.

I still think that I'll change my programming from:

Monday - heavy squats
Wednesday - heavy DL
Friday - heavy squats

to

Monday - heavy squats
Wednesday - volume squats and SGDL or volume front-squat/RDL
Friday - heavy DL

At this rate I'm getting too banged up by squatting/DLing heavy three times a week battling the snow for six miles on my bicycle every time I head to campus - it's been a solid month of two since I've felt like the third consecutive heavy session of the week has actually advanced me as opposed to breaking me down.

 

[golvmopp]

Morning weight: 96.3kg

LBBS
60*5
100*5
120*3
140*3
160*2
170*3 (sorta tipping forward at the bottom bounce, putting the bar a tiny bit ahead of the hips)
170*3 (a bit better.)
170*3 (straight bar-path but lacking hip-drive)

HBBS
130*10

BP
50*5
60*5
70*5
80*5
90*3
100*3
107.5*3 -wraps-
115*3 -wraps- (thin bar. No problems!)
115*3 -wraps- (messed on my cues, bar path a tiny bit uneven on last rep, lacking legdrive. Still hit it with no danger)
115*3 (no worries here)
80*5*5 (30s rest)

If I'm feeling like hot shit next session, 117.5kg.

Kroc rows
50*20 (left hand fart @ 15)
50*16 (left hand fart @ 10, 13)

All that lat-pinching on the bench is draining my kroc rows. Ah well, it is assistance after all.

Mustard-o-meter: 7/10

Had stuff to do today, not mentally sharp. Still brought it, so all is well!

This is the first week of my new programming - gonna do light volume squatting/pulling on Wednesdays just to hone the form and grease the groove in preparation for the week's heavy sessions. Maybe adding some front squatting and/or DL variations, but I'm getting the slight impression that I'd initially be better off just hammering the form like crazy instead and do something like 10*5 @ 50%

 

[golvmopp]

Morning weight: 97.1kg

First day of new program. Doing front squats instead of regular ones due to left rotator cuff strain

Front squat
60*10
70*7 (collarbone hurts)
80*5*5 (collarbone really hurts)

Paused SOHP
40*5 (left elbow goes ouch at top)
50*5 (ditto)
60*5
70*4 (first two reps were bounced. Oops)
80*3 (easy peasy. Could perhaps have ground out a fourth)
80*3
80*3
80*3
50*10*2

No problems here. 82.5kg next session!

Pullups (97.1kg)
BW*5
+12.5kg*5
+20kg*5
+27.5kg*3*4

Total: 124.6kg. No problems here!

Chins
BW*8*3

DL
60*10
100*5*5 (30s rest)

Fuckin comical bar-speed. For those of you who are in doubt, deficit deadlifts are THE SHIT.

Mustard-o-meter: 7.5/10

Feels a lil bit weird not to do any heavy squatting, and my pathetic rack-position on the front squat needs to be adressed, but the other lifts went great. And eventhough the lifts were at less than 50%, the conventional deadlift feels awesome!

 

[golvmopp]

Deficit DL
60*5
100*5
130*3
160*3
170*2
180*3
180*3
180*3 (slow bar speed, but a lot of power and stability through the motion)
180*3 BONUS SET (ditto)
110*5*5 (30s rests)

No discernable bar-drift, felt a sensation of deep core-engagement I havent felt in a long time. Good stuff! Increase next session well within the realm of possibilities.

BP
50*5
60*5
70*5
80*5
90*5
100*3
110*2 -wraps-
117.5*3 -wraps- (fucked up symmetry royally on last rep, felt good otherwise)
117.5*3 -wraps- (perhaps rushed the second rep too fast, because the third rep hung on by a dick-hair)
117.5*0 -wraps- (the entire barbell swung downwards when I lifted my head off the bench when I unracked. Promptly reracked)
117.5*2 -wraps- MISSED REP (took a breath between reps. Realised a third rep would have been nigh impossible, reracked)
70*12*3

Ugh.

Oh well drop down to 115kg again and gradually build up to 5*3, then up to 117.5kg again.

Kroc rows
50kg*20 (left hand fart @ 13)
50kg*15 (left hand fart @ 10)

Cable rotator cuff complex
20lbs*10*3

DB curls
17.5kg*7*3

DB lat raises
9kg*10*3

Mustard-o-meter: 7.5/10

Deadlifts went awesome, bench needs some more groundwork (or I need to cut down a bit on warmup sets and perform the exercise first in the workout), krocs are starting to feel shoddy. Grip is becoming a factor. Overall a good session, but something's wearing me down. Gotta take a look at my sleep, diet, overall activity.

 

[golvmopp]

LBBS
60*5
100*5
130*3
150*2
160*1
172.5*3 (fuckin mustard. Coulda gone for a fourth)
172.5*3 (hips gave me some shit with a wobbly setup, otherwise good)
172.5*4 BONUS REP (felt like a big, swinging dick and went for a grunty fourth rep. The band's gonna make it, momma)

These felt fuckin' great. Gonna save the volume work for Wednesday - saving some energy for the SOHPs.

Paused SOHP
40*5
50*5
60*3
70*2
82.5*3 -wraps- (had to work for the last rep a bit, but got the set in one breath)
82.5*3 -wraps- (ditto)
82.5*3 -wraps- (breath between each rep, last one was ugly as shit and barely came out, but ultimately did!)
50*10*2

Definitely stay here for a lil while. Once I reach triples at 85kg, it's singles time.

Pullups (98.3kg)
BW*5*2
+10kg*3
+20kg*3
+27.5kg*3 (plenty of mustard on these!)
+27.5*3 (ditto)
+27.5*3

Total: 125.8kg. Gotta get some more volume down on these, perhaps go for three quadruples before +30kg. I'm so done in the head that I can't remember if I did a fourth set or not.

BB shrugs
60*10
100*15*3

DB curls
17.5kg*8*3

Mustard-o-meter: 9/10

Great session - head is a bit absent, but physically everything felt nice and tight!

Piece of ass-quota must be met.

 

[golvmopp]

Formcheck from Friday's deadlift session!



Overkill lockouts. Tried toning them down subsequent sets but it's as if I'll ose the bar forward if I dont push my hips forward and shoulders back.

 

[golvmopp]

Morning weight: 97.8kg

BP
50*5
65*5
80*5
95*3
105*2
115*4 -wraps- (fine and dandy)
115*4 -wraps- (fourth rep had a tiny bit of bar-wobble towards the head)
115*4 -wraps- (same as last set)
80*5*5 (30s rest)

These felt good! Putting it at the start of the session obviously does the lift good

BOBB-rows
60kg*10*5

Kroc rows have regressed, so I'm switching shit up.

LBBS
60*3
100*3
120*5*5

These felt heavier than they should have. Was gonna go for tens on the worksets but that would have been counterproductive considering I just wanna grease the groove on Wednesdays and leave plenty in the tank for Friday's heavy deads.

DL
60*5
100*5*5 (45s rest)

Great drive off the floor.

Lat raises
10kg*10*3

DB curls
17.5kg*8*3

Cable rotator cuff complex
20lbs*10*2

Mustard-o-meter: 8/10

Slightly weird sensation not to start off with heavy squats or deads, but the results kinda spoke for themselves on the bench. Can't wait til the first of June though, moving to campus so that I dont have to bicycle back and forth.

 

[golvmopp]

Deficit DL
60*5
100*5
130*3
160*3
185*3 (bar a tiny bit ahead of the thighs once past knees - well within reason though! Good set!)
185*3 (fuck, this was a hard one. No significant sensation of losing it, but the last rep was a grinder, no doubt)
185*4 BONUS REP (got into the groove on this one, felt better than the second set)
100*5*5 (45s rest)

Lat activation and core was a bit sluggish, but third set was solid.

Paused SOHP
40*5
50*5
60*3
70*3
82.5*2 FAILED REP (first two reps went well, got headrushed on the third halfway through and had to bail)
82.5*0 FAILED REP (lightheaded again)
82.5*2 FAILED REP (and again. Deadlifts are fucking me up)
82.5*1 FAILED REP (and again.)
50*15 (AMRAP-set to at least partially re-assert my masculinity)

Fuck. Pull the stops and bring a fuckton of food with you next session to prevent the drop.

Pullups (100.1kg)
BW*5*2
+10kg*5
+20kg*3
+27.5kg*3*3 (last rep on last set was borderline)
BW*8
BW*8
BW*7

Total: 127.6kg. Gotta get some volume work in to grease the groove.

DB lat raises
10kg*12*3

DB curls
17.5kg*7*3

Mustard-o-meter: 7.9/10

Sure, the SOHPs fuckin smooched me, but that wasn't due to muscular failure but rather due to an enduring sensation of continuously passing out. This probably means that I need to bicycle my joocy ass to campus four days a week from this point on, as my sessions are dragging on for way too fucking long with progressively diminishing returns. @ 4 days per week I can do one dedicated heavy day per lift and still put in ample assistance lifts and volume work.

Deadlifts started out a tad off but finished strong. Dont skip out on warmups!!!

 

[miaou]

Is it common for you to get lightheaded when overhead pressing?

 

[golvmopp]

Is it common for you to get lightheaded when overhead pressing?

Yeah man, seems to be the lift that's the most susceptible to lightheadedness, but on the other hand some sessions I have the sensation of CONSTANTLY having to yawn, this being one of them.

 

[Flash_Monsta]

I'm here for the tits..

 

[golvmopp]

Morning weight: 99.1kg

Alright, so training three days per week ain't doable anymore. I'm spending 2-3 hours on each session with progressively worse lifts after the session's first exercise, alas I'm gonna have to go four days per week from now on. I'm gonna visit Gothenburg next weekend, so I'm only gonna train on Monday and Wednesday next week, but the plan I wanna jump on the week after that is:

Monday
Heavy squat
Volume SOHP
BW pullups

Wednesday
Heavy bench
BOBB-rows
Volume squats

Friday
Heavy DL
Volume bench
Volume rows

Sunday
Heavy SOHP
Pullups

On top of this I'll have some A/B accessory complex, with rotator cuff exercises and shrugs on one end, and lateral raises and curls on the other. Hopefully I'll be able to train more efficiently and spend less time in the gym due to not being fatigued out of my fucking mind after having to gut it through two heavy compound lifts per session.


Bonus:

 

[KidAlchemy]

Hey man, just wanted to say thanks for that book suggestion. I know it wasn't "well received" in the pub but I'll definetly try to look it up.

 

[golvmopp]

Morning weight: 98.8kg

LBBS
60*5
100*5
120*3
140*3
150*2
160*1
172.5*4 BONUS REP(a bit slower bar speed than usual but getting a nice uniform path)
172.5*3 (hips are giving me shit)
172.5*4 BONUS REP (these reps were all grinders, last one was pushing it, but you know....YOLO)
130*10

Very good session considering the fact that I'm neglecting my hips. FUCKING STRETCH!

Paused SOHP
40*5
50*10*4

Pullups (98.8kg)
BW*8*4

Pump dem gunz. Volume SOHP + BW pullups = sickening forearm pump

BB shrugs
60*10
110*10*3

Mustard-o-meter: 8.5/10

Hips were stiff, but still performed above prescription. Can't do this shit without extensive prehabbing on my hips though!
Pumping the arms up with volume work feels awesome. No curls necessary with them pullups!

[Yt]C5MdbGnlClQ[/MEDIA]

 

[golvmopp]

BP
50*5
65*5
80*5
95*5
105*3
115*4 -wraps- (felt great - could perhaps have winged it for a fifth, but played it safe)
115*5 -wraps- BONUS REP (got "varm i kl

 

[rikwebb]

Nice work on the benching there Brah!

 

[golvmopp]

^ thanks man!
[Yt]UBYCZCGSVmQ&feature=youtube_gdata_player[/MEDIA]

 

[golvmopp]

LBBS
60*5
100*5
130*3
150*3
165*1
175*4 NEW REP PR!(butter. Amazing what a bit of caffeine and some Anomalous can do)
175*5 NEW REP PR! (lol)
175*5 TIED REP PR!
130*10

Lolz.

Paused SOHP
40*5
50*10*3
50*8

Crazy lactic acid.

Pullups (99.7kg)
BW*8*3
BW*7

Rotator cuff complex

BB shrugs
70*10
110*12*4

Mustard-o-meter: 9.9/10

What a pleasant way to start the week. Started talking to the guy who occupied the squatrack when I got in - turns out he's a powerlifter from a newbouring town. His belted 170kg*5 obviously spurred me on in a subconscious way, as well as his cheering (though about 95% of it got drowned out by Anomalous and Beneath the Massacre). But fuck - this was a GREAT squat-session.

Will be posting a video of the last set in a couple of hours!

 

[Flash_Monsta]

Nice work on those rep PRs, bub.

 

[miaou]

Solid ass squatting, g.

Where are teh vids?