PR Abducted by robots

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*3
82.5*3 -wraps- (felt good off the chest, last rep had a sticking point midway up but that could be attributed to a slow warmup)
82.5kg*3 -wraps- (bar oscillation robbed me of power, still felt good off the chest)
82.5kg*3 -wraps-
82.5kg*3 -wraps- BONUS SET!
82.5kg*3 -wraps- BONUS SET!
50kg*5*5

A bit slow to warm up, and perhaps I could have squeezed a fourth rep in one of the sets, but all in all a good servicable session.

Pullups (BW unknown, unlikely south of 100kg)
BW*5
BW*5
+10kg*5
+20kg*2
+30kg*1*3 (did 3*3 but upon reviewing the last two reps of each set were short.)
+10*5*4

Filming the second 30kg-set was an eyeopener. Been focusing WAY too much on chasing the bar with my giraffe-neck rather than ROM. Wake-up call.

BB shrugs
70kg*12
100kg*15*4

Mustard-o-meter: 7.5/10

Fucked around a lot with a gymbuddy, hence being there for three hours. Haven't rested or eaten at an optimum level through the weekend, still banged out an above-prescription workout. Feelsgoodman.

Also, troubleshooting for next DL-sesh:
- wear the belt a notch looser so that you can catch a DEEP breath.
- wear it lower on your hips
- prime your lats prior to the pull
- dont pull on the fucky part of the floor

 

[golvmopp]

Squat
60*5
100*5
130*3 -belt-
150*3*3 -belt-

Shit session. 150kg felt about 30kg heavier than it should have.

Paused SOHP
50*10*3
50*8 (right elbow-tingle says hello again on the last rep)

Pullups (101.6kg)
BW*5*5

DB lat raises
10*10*3

DB curls
17.5*9*3

Mustard-o-meter: 4/10

Body is going no-no. Time for a week of rest. Need to sleep more and focus on prehab.

 

[golvmopp]

Morning weight: 100.8kg

BP
40*5
50*5
60*5*5

Each set was matched by a wide-grip set.

BOBB-rows:
60*10*5

Consistent form throughout.

Squats
60*5
100*5
100*5*4 -belt-

Just bleeding through.

BB shrugs
70*15*3

Mustard-o-meter: it's deload week, fuck off.

Gonna do some hip and core-work when I get home.

 

[golvmopp]

Morning weight: 100.2kg

DL
70*5
100*5*5 -belt-

Sumo DL
70*5
100*5*5 -belt-

Wide-grip BP
40*5
50*5
60*5*5

Trying to transition to as wide of a grip as possible on my main bench. These had an inch to spare on each side - index on the outer ring. I can already tell that it's less straining on my shoulder and that the "pull bar apart"-cue helps a lot with power out the bottom.

BOBB-rows
60*10*5

DB lat raises
10kg*10*3

DB curls
17.5kg*10*3

Mustard-o-meter: deload week.

 

[hotborsh]

Hey brotha, what program are you running?

 

[golvmopp]

Hey brotha, what program are you running?

It's a home-brew. Essentially I'm warming up to three worksets that consist of 5's, 3's or singles, depending on which "block" I'm running. I'll stay on each block for a month or two, throwing another five pounds on the bar when I feel comfortable at a given weight. If I wanna gain some extra footing before increasing the weight, I'll throw in an extra set or bonus rep. After the worksets I might throw in some speed- or hypertrophy work on the same exercise, just a couple of sets max.

For example, say that I start a 5-block on the squat at 160kg. I do my three sets, workout feels great. I increase to 162.5kg next session. Next workout feels great too - increase to 165kg. Hit a wall at that weight, so I stay there for another session, throwing in an extra set to gain confidence before raising the weight to 167.5kg next week.

Make sense?

 

[hotborsh]

Yeah, totally.

 

[golvmopp]

Morning weight: 100.2kg

Squat
60*5
100*5
130*3 -belt-
150*3 -belt-
165*2 -belt-
175*1 -belt-
180*5 -belt-
180*5 -belt-
180*5 -belt-
130*10 -belt-

Set 1: Some dumb fuck kept standing in the way behind the way-too-tall safetybars of the squatrack despite getting told once before. Looked at me with a sheepish "punch my head off my shoulders"-look the second time I told him "excuse me, I'm gonna back out of the rack" and replied "this far?". Yes, that far, you fucking dunce! Do you think I just wanna make conversation? I've got him to thank for the spedient first set.
Set 2: holy fucking core muscular fatigue. Felt like dying when reracking the weight. Reps went a-okay.
Set 3: can't believe I made a five on this one.
I can't recall the last time a squat-session fucked me up this bad. I felt burned out at the second workset already. The two subsequent sets let me know that I will most definitely be feeling this for the days to come.

Paused SOHP
40*5
50*10
50*10
50*9
50*7

Squats chewed me up bad.

Pullups (BW 100.2kg)
BW*7*4

BB shrugs
70kg*12
110kg*15*4

SGDL
110*5*5

Dunno why I did these. Shits and giggles I guess.

Mustard-o-meter:

Scorched earth, motherfucker! (Roughly equivalent to 9.5/10)

[Yt]7ObHMKgS2Pk&feature=youtube_gdata_player[/MEDIA]

Thoroughly ground into pulp after the squats. My quads were sore after the second workset, yet I ground out another one just like it and topped it off with a ten @ 130kg. Belted form feels very good. The rest was just running through the motions with some pump for the laydeez. This is one of the best sessions I've had in a long time - faced adversity and worked through it. Great pace-setter for the rest of the week!

Bonuses:
- tapered down to 200mg caffeine.
- nailed the session in two hours.

Plan of action for the squats is to tag 5kg onto the bar every week until I hit 200kg. Reps will be adjusted accordingly.

 

[hotborsh]

You sexy beast

 

[golvmopp]

^equals attract /homo

Morning weight: 99.7kg

BP
50*5
65*5
80*5
95*5
105*1
110*6
110*6
110*6
110*6 BONUS SET!
80*10*2

Lowered weight due to form overhaul. Now benching with extra wide grip - index just outside outer ring. Feelsgoodman.jpg

BOBB-rows
65*10*5

Squat
65*10
100*10*3

DB lat raises
10kg*10*3

DB curls
17.5kg*10*3

Mustard-o-meter: 8/10

Very good session. Prepared for a big step down with the wider bench, but it fit right in. As expected, the following pump can't do anything but make me happy. Yay! Got vids of the three last worksets on the bench, they're going up tomorrow due to spending the night at muffingirl's.

Shoulders and elbows are in excellent shape, the only worrying part is that I'm hurting halfway down the lateral side of my right lower leg. Strange pain, seems to be agitated by the bottom position of my squat after I'm done with the exercise. Has been a minor issue since about a week and a half back.

Bonus:
- only one 200mg caffeine-pill!

 

[ballhawkdawk]

Trying to transition to as wide of a grip as possible on my main bench. These had an inch to spare on each side - index on the outer ring. I can already tell that it's less straining on my shoulder and that the "pull bar apart"-cue helps a lot with power out the bottom.

Doesn't it generally work the opposite way? My regular bench is a grip that a lot of people would use as narrow for assistance.. right where the knurling starts.. I've tried benching real wide just to fuck around, and my shoulders never feel comfortable in that position.

 

[golvmopp]

Doesn't it generally work the opposite way? My regular bench is a grip that a lot of people would use as narrow for assistance.. right where the knurling starts.. I've tried benching real wide just to fuck around, and my shoulders never feel comfortable in that position.

Might very well be, but my benching journey has been long and strange, compounded by fucky joints. I've been trying to find a form that's sustainable long term, and it seems like a wide bench sharpens up my form cues to the extent that I bench safer with it. It also puts some much needed load on my pecs, because I'm otherwise very tricep dominant, and upper back. I'm lucky in the regard that I have a nuttily flexible spine, so I can cut quite a few inches off the ROM. Given the fact that I have fairly long arms but not a particularly barrell-shaped chest, widening the grip shaves another three inches or so off the ROM compared to my old grip, and apparently sharpens my form up in the process while saving my joints. Win-win-win apparently.

 

[golvmopp]

Yesterday's bench session now up:


As always; tips, tricks, whatevs are highly welcome.

 

[hotborsh]

Hmm i might try a very wide grip aswell, i always had shoulder pain while doing regular grip bench press, last time i tried narrow grip and it was like magic, no pain in shoulders at all, but yeah i can barely feel my chest working.

 

[JauntyAngle]

Yesterday's bench session now up:


As always; tips, tricks, whatevs are highly welcome.

Take what I say with a pinch of salt, because I know f*ck all, really. But I don't think you can be getting that much leg drive with that leg and foot positioning. They don't *look* like they are really pushing, although when I look at my own videos I don't see the push even though I feel like I am doing it.

 

[golvmopp]

Take what I say with a pinch of salt, because I know f*ck all, really. But I don't think you can be getting that much leg drive with that leg and foot positioning. They don't *look* like they are really pushing, although when I look at my own videos I don't see the push even though I feel like I am doing it.

Understandable - it does look severe. I can assure you however that my ass is just grazing the bench and that the vast majority of weight transfer occurs at the feet and traps. I might experiment with some other foot placement to see whether I get more leg drive, but I feel that that's my current optimum in regards to full body tension and -more importantly - getting as high of an arch as possible.

Stay safe, brah

Hmm i might try a very wide grip aswell, i always had shoulder pain while doing regular grip bench press, last time i tried narrow grip and it was like magic, no pain in shoulders at all, but yeah i can barely feel my chest working.

Iron any form-issues out first and make sure you get as high of an arch as possible - like ballhawkdawk said; many people experience more pectoral strain due to the wider grip, and elbow pain might become an issue, so start off easy and make sure that your body adapts to it before helping yourself to an extra serving of mustard.

 

[golvmopp]

Morning weight: 101kg

DL
60*5
100*5
130*5 -belt-
160*5 -belt-
180*2 -belt-
195*5 -belt- (bar drift)
195*5 -belt- (bar drift and some tight sensation at the lower right external oblique. Last rep did not look good at all)
195*3 -belt- (upper back is weak when I try sit back and more upright to prevent bar-drift, resulting in even more lower back strain.)
120*5*3 -belt-

Feck, seems like I've got two weak spots in the shape of my upper back and lower abs (the abs are no doubt a product of reintroducing the belt and resulting increase in ab pressure).

SGDL
120*5*3

BP
50*5
70*5
80*5

Cranky left pectoral insertion, left these alone.

Kroc rows
50kg*22 (left hand farted out at 15)

DB lat raises
10kg*10*3

Mustard-o-meter: 7/10

Workmanlike effort with my shortcomings on the deadlift becoming apparent. Could have been a result of the added upper back load of Wednesday's benching, but I definitely need to strengthen my abdominal walls.

 

[ballhawkdawk]

195*3 -belt- (upper back is weak when I try sit back and more upright to prevent bar-drift, resulting in even more lower back strain.)

I feel like snatch grip deadlifts have helped hone in my conventional DL form when it comes to the issue you described. I've been working in sets of 60-70% of my 1RM conventional deadlift, and they've helped me quite a bit. Your results may vary.

 

[golvmopp]

I feel like snatch grip deadlifts have helped hone in my conventional DL form when it comes to the issue you described. I've been working in sets of 60-70% of my 1RM conventional deadlift, and they've helped me quite a bit. Your results may vary.

Will be doing more of those, but right now I'm questioning my conventional DL-programming more - aiming for three heavy fives in a session is fucking brutal. Dont know whether to cut down on workset volume or intensity or keep grinding away - at this point I feel as if 200kg triples would perhaps result in better carryover to max strength as my first five at 195kg felt fairly good.

 

[Flash_Monsta]

Solid work 'appening in ere, bromeo.