PR Abducted by robots

[golvmopp]

Solid work 'appening in ere, bromeo.

 

[JauntyAngle]

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.

Cool beans. I do think you know when you are doing proper leg drive, so it seems like you are rocking it.

And I definitely plan to stay safe!

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*2
82.5*4 -wraps- BONUS REP! (felt good! Some grind on the last rep, but t'was good!)
82.5*4 -wraps- BONUS REP! (felt even better)
82.5*4 -wraps- BONUS REP! (heavily pronounciated sticking-point on fourth rep midway up. Still made it )

I'm in a great position to max out fairly soon. Next week we go 85kg*3*3 - once I'm comfy there, I'm raising the weight +2.5kg every week, with adjusted reps, for as long as my arms will take me.

Pullups (probably in the veins of 101-102kg. Chinese buffet woes...)
BW*5
+10kg*5
+20kg*3*3

Bloody hard now that I'm aware of my previously shitty ROM.

Mustard-o-meter: 7/10

Light intensity, hour-long Sunday workout. SOHP went great, pullups are a somber wake-up. I'm probably gonna scale down the amount of work my lats are getting - between the DL's, heavy rowing, pullups and revamped bench, they're getting hammered.
Short session because TOMORROW WE SQUAT!

Notes:
- no caffeine

 

[golvmopp]

Morning weight: 101kg

Squat
60*5
60*5
70*3
100*3
130*3 -belt-
150*2 -belt-
170*2 -belt- (these felt heavy as shit)
185*3 -belt- REP PR @ OLD 1RM(bar wobble on the way down. Lulzy)
185*3 -belt- (bar wobble^2)
185*3 -belt- (bar wobble^2)
100*10 -belt-

Using all bumper plates results in some ridiculous bar-wobble as I breathe in prior to the ascent which no doubt robbed me of power and perhaps an eventual fourth rep. Who knows, perhaps I ought to taper down to normal plates. P.S: MORE HIP WORK ON YOUR OFF-DAYS!!! P.S.2: half the gym watched my second workset, lol.

Paused SOHP
40*5
50*10*4

Pullups (morning weight: 101kg)
BW*8, 8, 8, 7

BB shrugs
60*15
100*15
120*15
120*15
120*12

Toasted grip.

Mustard-o-meter: 7/10

Squats went well although I didn't feel like a rockstar. Things to work on: hips underneath bar, bar wobble minimization (either use regular plates or wait for bar wobble to subside after taking your initial breath), hip work every morning.
My hips and lats are taking a fucking hammering - perhaps I ought to ease up on the workload a bit.

Notes:
- one 400mg caffeine pill
- time spent: ~2hrs 10min

 

[MilkManUK]

Nice work going on in here. Keep it up mate.

 

[golvmopp]

Nice work going on in here. Keep it up mate.

Last workset of today's session.

 

[MilkManUK]

Lovely squatting.

 

[CRZA]

Nice squatting man

 

[Stargazer Rex]

 

[rikwebb]

Nice work homie!

Spoiler

Golv my metal brethren, need some recommendations. As much as i love Annal Nathrakh and other bands of that ilk, I'm feeling like i need something heavier to listen to at the moment, any ideas?

 

[golvmopp]

Lovely squatting.

Nice squatting man

Nice work homie!

You are all some of the finest gentlemen to ever roam this green earth of ours.

Spoiler

Golv my metal brethren, need some recommendations. As much as i love Annal Nathrakh and other bands of that ilk, I'm feeling like i need something heavier to listen to at the moment, any ideas?

Spoiler

These are all albums, mind you.

Anomalous - Ohmivalent
Beneath the massacre - Evidence of inequity, Incongruous
Disfiguring the Goddess - Disfiguring the Goddess, Circle of Nine, Sleeper, Black Earth Child, Deprive
The Berzerker - Dissimulate
The Tony Danza Tapdance Extravaganza - Danza III: The series of unfortunate events, Danza IIII: The alpha and the omega

BTW, I'm on the hunt for some "softer" stuff to warm up with before peaking with these albums, got any tips? Anything in the vein of Lamb of God, Carcass, He is Legend, Mnemic is welcome.

Started the day off with some hip stretches and exercises - slow lying leg raises and lying side leg raises*20*2. Gotta do these on a daily basis, along with some calf-work and -stretching.

 

[KidAlchemy]

Nice skwatting good sir!

 

[rikwebb]

Answered!

You are all some of the finest gentlemen to ever roam this green earth of ours.

Spoiler

These are all albums, mind you.

Anomalous - Ohmivalent
Beneath the massacre - Evidence of inequity, Incongruous
Disfiguring the Goddess - Disfiguring the Goddess, Circle of Nine, Sleeper, Black Earth Child, Deprive
The Berzerker - Dissimulate
The Tony Danza Tapdance Extravaganza - Danza III: The series of unfortunate events, Danza IIII: The alpha and the omega

Spoiler

Spoiler

Got Bezerker, BTM and Danza on my Ipod, need heavier than that as silly as that might seem

BTW, I'm on the hunt for some "softer" stuff to warm up with before peaking with these albums, got any tips? Anything in the vein of Lamb of God, Carcass, He is Legend, Mnemic is welcome.

Spoiler

Tried Exhorder? They were the catalyst for the change in Pantera pre Cowboys. Which era Carcass we talking? The later stuff? Sybreed might be worth a listen for you. Will have a look through my hard drive after work for you for some proper recommendations my good man.

 

[golvmopp]

Nice skwatting good sir!

Thanks breh

Morning weight: 101.9kg

BP
50*5
65*5
80*5
95*5
105*2
112.5*6*3

Feels really good aside from nagging left shoulder. Feels like either the minor pectoral insertion or the bicep tendon (for whatever reason). Cut volume a bit short, inserted DB flies for shoulder prehab. I swear that the bench rack felt narrower than last week.

DB flies
10kg*10*4

BOBB-rows
70*10*5

Squats
70*10
100*10*3

Fucking calf pain again. Shit.

DB lat raises
10kg*10*3

DB curls
17.5kg*10*3

Mustard-o-meter: 8/10

Solid session! The only things bugging me are my shoulder and calf. Gotta fix this somehow. Ten minutes removed from my workout that calf-pain has migrated to a tiny bit right of my right patella, radiating downwards along the calf and tibialis anterior. Fucking annoying - it's probably that ambulatory psychosomatic pain I had last fall. Or could be a weird consequence of how I tie my boots around my ankles, leading to a tight achilles tendon somehow spreading to the knee, I don't fucking know - DOCTOR!!! Benching video going up in a couple of hours.

Notes:
- 400mg caffeine pill
- approx. 2hr session.

 

[golvmopp]

EDIT: Cold/hot shower fixed the calf/knee, although it already had subsided by then somewhat.

 

[ballhawkdawk]

Your gym be mirin' them squats.

 

[golvmopp]

DL
70*5
100*5
130*3 -belt-
160*3 -belt-
180*1 -belt-
200*3 -belt- (felt fairly good)
200*3 -belt- (ditto)
200*1 -belt- MISSED REPS (got a very unfunny feeling at my right external oblique. Watch the video to see exactly where)
130*5*5 -belt-

Weak link in today's workout was undoubtly my abs. Sure, my posterior chain got hammered hard, but if it wasnt for the external oblique I'd have ground those two last reps at 200kg out. Sour feeling. On a positive note I might have found the crux of my recent tendency to let the bar drift forward - my grip has been narrow to the point that my elbows have prevented my knees from "coming through" to settle my hips at a proper depth. Fix this! Also - a wider grip will allow you to engage the lats to a MUCH better degree. Probably the missing piece of the puzzle to why my conventional dead has been so subpar in comparison with my deficit pulling.

BP
50*5
60*5
70*5
80*5*5

Cue reminder - dont pull your feet so far apart your knees hurt and you lose drive. High arch = leg drive!

BOBB-rows
70*10*4

BB shrugs
70*15
100*15
120*15*3

Mustard-o-meter: 7/10

A lesson in humility. Deadlifts were subpar but at least I got a good trade-in in the shape of a potential solution to my problems. In other news I'm getting pretty swole.

Other:
- one 400mg caffeine pill
- 2hrs training time
- DL vid coming up tomorrow.

 

[golvmopp]

Note to self: after doing a double-take on my DL-form, it's absolutely the grip width's fault that I've been performing like shit. As I bend over to grip the bar (as opposed to having my shoulders rolled back and lowering my hips into position, like I did on the deficit DLs), my shoulders roll forward. Combined with a narrow grip, my chest and knees cant "punch through" properly to bring the hips down, either resulting with me starting the pull with the shoulder ahead of the bar, or if I try to sit back at the start, getting folded up like an accordion because I'm used to a more vertical starting position.

Cliffs:
- widen grip by a couple of inches
- shoulders back
- ???
- profit!

 

[golvmopp]

Morning weight: 102.3kg

Paused SOHP
40*5
50*5
60*5
70*3
80*1
85*3 -wraps- REP PR!(relatively easy! Could maybe have ground out a fourth)
85*3 -wraps- (something didnt feel on point. last rep was the grind of the decade)
85*3 -wraps-
85*3 -wraps- BONUS SET!

Starting to hit my stride on these as well!

Pullups
BW*5*2
+10kg*5
+20kg*3
+20kg*4 (?) (Check video for height of last rep - somewhat borderline)
+20kg*3 (last rep borderline)

Mustard-o-meter: 7/10

Lifts went well, not particularly fired up though.

Other:
- no caffeine
- ~1hr elapsed time
- vids coming up tonight

 

[Flash_Monsta]

Congrats on the rep PR, butty.

Making all kindz of gains.. all kiiiindzz.