PR Abducted by robots

[golvmopp]

Next wave, starting at 170kg, I'll taper down to one bumper-plate. The bar-oscillation using two 20kg bumper-plates on each side is fucking brutal at 200kg. Also, if anyone can categorize my squat, that'd be great; I don't feel confident calling it a low-bar squat anymore, so I'm all ears.

EDIT: OH FOR FUCKS SAKE. Upon reviewing, my right heel is consistently coming off the floor on all reps. Source of tibial periostitis? Gotta step back and redeem this shit, because that is not a comforting revelation at all.

Celebratory pieces of ass:

 

[golvmopp]

Jog/walk

3km jog + 1.4km walk. 17:26 for the jogged portion. Time will tell whether jogging with a cranky periostitis-infested right calf was a smart choice. Both calves gave me shit, understandably after the lengthy jogpause.

The right heel coming off the floor on my squats is bother the fuck out of me - I reviewed all my uploaded squat videos and it's the same thing every time. Any tips to redeem this with the least technical alterations are highly welcome. What makes me go wtf is the fact that it's only the right heel.

 

[golvmopp]

Morning weight: 102.1kg

BP
55*5
70*5 (paused)
85*5 (paused)
100*3 (paused)
110*1 (paused)
110*2
120*3 (shaky barpath. Gotta hit the groove again. No mustard off the bottom)
120*3 (ditto. Even worse drive this set)
120*2 (ditto.)
80*5*4 (2 second pause)
60*10*2

Left pec insertion's achy again. Notes: mind your setup - tendency to sit too far up on the bench, head hanging off. Too much weight on the ass. Humerus rotation through the motion is whats causing shoulder problems - stop that, partially through a small wrist curl at the bottom instead of shelfing the weight! Thinking off backing down to 110kg, followed by 115kg and 120kg the subsequent weeks, to get some momentum going towards the max-out.

DB flies
10kg*10*3

Shoulder stretching

Kroc rows
50kg*20
50kg*15 (capped myself at 15)

Just to wake the lats up for Friday's deads.

Pullups (102.1kg)
BW*8
BW*7
BW*5

Zero mustard in biceps and forearms.

Squats
60*10
100*10*3

Upper back was so swole I couldn't find my usual rack-position.

Mustard-o-meter: 7/10

It's good to be humbled every once in a while. Bench probably fell on account of setup and form deviation - had a hard time getting any consistency in the form.

Other:
- no caffeine.

 

[CRZA]

Watch out bro

http://www.aftonbladet.se/nyheter/a...aggregation&fb_aggregation_id=288381481237582

 

[golvmopp]

Morning weight: 102.8kg

DL (Sumo DL)
60*5 ( 60*5 )
100*5 (100*5)
120*5 (120*5)
140*5 (140*5) -belt-
160*5 -belt-
180*10 -belt- TIED RED PR(form wasn't super-compact on later reps, but definitely workable)
180*5 -belt- (did not feel too good. Lower back felt fatigued, got some upper back rounding too. Maybe courtesy of the break)
180*3 -belt- (lower back was fried)

I'll chalk this up to the week of rest and being out of rhythm. 43 conventional reps and 20 sumos for a combined total of 63 reps of DL-variations is pretty okay in terms of groove-greasing.

Paused BP
50*5 (pinch the lats DOWN as well as shoulders back, then get that weight uo on 'em!)
60*5
70*5
80*5*3

Left shoulder still aches, but a duller DOMS-type pain rather than the sharper "lol u gon get fugd up"-type I felt Wednesday. Set-up for success.

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

Rope pulldowns
36kg*10
41kg*10*3

DB curls
17.5kg*10*3

Mustard-o-meter: 7/10

Not much to say - first week back is probably gonna be a unilateral humbling.

 

[golvmopp]

Morning weight: 102.3kg

Squat
60*5
100*5
120*3 -belt-
140*3 -belt-
160*3 -belt-
170*7 -belt- (probably a rep PR, but I wanted 10)
170*7 -belt- (oh fuck, instant DOMS)
170*1 -belt- (spaghetti noodle legs)

Totally trashed legs - that single barely went up. Pain-o-meter: 8/10. Next week I'm capping at 175*5*3.

Paused SOHP
40*5
50*10*6

Some muscle in the left shoulder hurt - think it was a pectoral. Alleviated with proper form.

Kroc rows
50kg*22
50kg*21
50kg*18

Good mustard on these, no grip issues.

BB shrugs
60*10
100*10
130*12*3

Mustard-o-meter: 8/10

Legs feel like death. I have an unsettling sensation in my right knee just to the right of the patella - there's a dull, low-intensity pain when I'm in the bottom of a squat, and something that clicks when I ascend past parallel. Form wasn't 100% on point, but the mustard was fairly good.

 

[Flash_Monsta]

200kg skwat! Must feel awesome. Nice one.

 

[golvmopp]

200kg skwat! Must feel awesome. Nice one.

Thanks bro! It does, but not as good as five plates will feel. :-D

Morning weight: 103kg

BP
50*5 (paused)
65*5
80*5
90*3
100*3
110*7 (felt good despite an uneasy lack of explosiveness)
110*7 (good shit. Took the first five in one go)
110*7 (ditto)
110*4 BONUS SET! (ran out of crunk jooz)
80*10*2

Eventually grazed the groove. Good stuff! Videos of all worksets coming up.

Pullups (103kg)
BW*9
BW*9
BW*8

Squat
60*10
100*10*3

Cues: dont rack the bar too low. Push knees a bit out. Arch in the bottom, flex glutes!

Lat raises
10*12*2

DB curls
17.5*10*2

Mustard-o-meter: 7.5/10

My head's not in the game still. Good thing then that my brawn's there to pick up the slack. One 400mg caffeine pill, 1hr 45m working time.

 

[golvmopp]

Feels good in retrospect. Felt like a bag of dicks heading in, still banged out above prescription reps. 115kg*5*3 next week hopefully, then back up to 120kg. BTW, the break in the soundtrack that happens in the middle of set two is one of the most jawdropping out-of-left-field bridges I've heard. The huge discrepancy in rep-speed between sets one and two can be attributed to me resetting my breath between each rep on the first set, and going for five straight in the second.

 

[golvmopp]

Morning weight: 103.5kg

DL
50*5
100*5
130*5 -belt-
150*5 -belt-
170*5 -belt-
185*6 -belt- (farted twice during this set. Of the discrete "creaking door"-variety)
185*6 -belt- (had to fight hard for this one. Bar drift - noticeable but manageable)
185*6 -belt- (count this one as a cluster set. Had to reset my belt and set-up two times. Still feels good to have ground out a third six without dangerous sacrifice of form)
130*10*5

Volume-sets had great mustard.

Kroc rows
50*15
50*15

Grip was toast.

BB shrugs
60*10

Let me reiterate - grip was toast.

Lat raises
10kg*12*2

DB curls
17.5kg*10*2

Facepulls
23kg*12
27kg*12
32kg*12
36kg*12*2

Rotator cuff complex

Rope pulldowns
36kg*12
41kg*12
41kg*10

I'm knackered. Let's go home.

Mustard-o-meter: 7.5/10

Fairly good session considering I've been fucking depressed for the past two weeks. Deadlift worksets werent all that, but found a new mental place to access when I don't feel like a world beater.

Other: working time approx 2hr 20m. One 400mg caffeine pill. 12580kg in total deadlifts. Huehuehue

 

[Flash_Monsta]

Morning weight: 103.5kg

DL
50*5
100*5
130*5 -belt-
150*5 -belt-
170*5 -belt-
185*6 -belt- (farted twice during this set. Of the discrete "creaking door"-variety)
185*6 -belt- (had to fight hard for this one. Bar drift - noticeable but manageable)
185*6 -belt- (count this one as a cluster set. Had to reset my belt and set-up two times. Still feels good to have ground out a third six without dangerous sacrifice of form)
130*10*5

Volume-sets had great mustard.

Kroc rows
50*15
50*15

Grip was toast.

BB shrugs
60*10

Let me reiterate - grip was toast.

Lat raises
10kg*12*2

DB curls
17.5kg*10*2

Facepulls
23kg*12
27kg*12
32kg*12
36kg*12*2

Rotator cuff complex

Rope pulldowns
36kg*12
41kg*12
41kg*10

I'm knackered. Let's go home.

Mustard-o-meter: 7.5/10

Fairly good session considering I've been fucking depressed for the past two weeks. Deadlift worksets werent all that, but found a new mental place to access when I don't feel like a world beater.

Other: working time approx 2hr 20m. One 400mg caffeine pill. 12580kg in total deadlifts. Huehuehue

I lol'd.

 

[golvmopp]

I lol'd.

Couldn't bask in the glory of social awkwardness with the girls occupying the legpress behind me - my headphones were in, alas the true aural extent of the farts will forever be lost to my consciousness.

 

[Flash_Monsta]

Couldn't bask in the glory of social awkwardness with the girls occupying the legpress behind me - my headphones were in, alas the true aural extent of the farts will forever be lost to my consciousness.

Alpha males guff whereva teh fck they wan, bro!

 

[golvmopp]

Yesterday's morning weight: 102.9kg

Paused SOHP
40*5
50*5
60*3
70*2
80*1
85*1
90*1 NEW PR! (good pop off the bottom, slow activation at the middle. I've got more in me)
92.5*fail (but apparently not today)
90*1
87.5*1
87.5*1
80*4 (touch and go)
70*7 (touch and go)
60*10 (touch and go)

TnG-sets were just for the giggles.

Pullups (~102.9kg)
BW*5*2
+10kg*3
+10kg*2
+20kg*1
+20kg*1
+25kg*1 NEW PR!
+30kg*1*3 NEW PR!
BW*8
BW*7
BW*5

Facepulls
32kg*12
36kg*12*3

Forward DB rotations
5kg*9 (left shoulder kept popping painfully at the bottom of the movement, so I stopped)

Internal cable rotations
20lbs*12
30lbs*12
20lbs*12

Mustard-o-meter: 7.5/10

Good session! Went for maxes on a whim, just because.

 

[MilkManUK]

Nice work on the SOHP PR! Always a good (and for me - rare) one to get.

 

[golvmopp]

^ thanks man.

Squat
60*5
100*5
120*3 -belt-
140*3 -belt-
160*3 -belt-
175*3 -belt- (felt buried, cut it short at a triple)
150*2 -belt- (wtf? This caught me by surprise. Knee feels shaky, no power out the bottom)
60*10

FUCK. I have to go through a form overhaul. Taped my workset, both heels came off the ground. This is bullshit.

Standing DB presses
20kg*10*5

Paused SOHP
50*10*3

Kroc rows
50kg*20

BB shrugs
60*10
100*10
130*10
140*4 (shoddy grip)
140*10 (last rep was hitched due to grip)
130*10

DB curls
20kg*10
20kg*9
20kg*7

Rope pulldowns
36kg*12
41kg*12
41kg*10

I have to do a form overhaul on my squat, and probably my deadlift as well. My knees are so tightly spaced on both of em that my hips cant fall into the hole, probably robbing me of some glute power.
I feel like dogshit and have for a while, this is probably the third week running. Think I'm gonna go light for a while, get some volume in with proper form and do some re/prehab for hips, shoulders and forearms.

Mustard-o-meter: 4/10

 

[golvmopp]

DL
60*5
100*5
130*5 -belt-
150*5 -belt-
170*5 -belt-
190*1 -belt-
200*1 -belt-
210*1 -belt- NEW PR (technically a new PR, but felt sluggish. I need to start pulling heavier. OTOH my overall posture retained well through the lift)
210*fail -belt- (too slow. Wrong pulling cues)
190*4 -belt-
190*5 -belt- (felt warmed up, this was probably the easiest set)
190*4 -belt- (fatigued lats)
140*10*2
130*5 (lats, grip and lower back fried)

Trying a wider stance to get the hips more between the knees rather than behind. So far the ascent is slower, but it's easier to tighten up the back and lats. Feels more like a rumbling tank than the explosion I've gotten used to. On second thought, after the five at 190, I'm probably more suited for a fast pull than anything else right now.

Facepulls
32kg*12
36kg*12
41kg*12
45kg*12*2

DB forward rotations
4kg*12*5

Internal rotations
20lbs*12*3

DB presses
15kg*12*2
20kg*12*2
22.5kg*12*2

Just trying something new. The actual motion feels safe for my shoulder, but the setup to and from it feels like a fucking minefield.

Lat raises
10kg*12*3

Mustard-o-meter: 7/10

Gotta rethink my overall programming. My deadlift max efforts have suffered from focusing on volume for so long, so I've gotta prioritize heavy pulling for a while. My squat needs to be rebuilt, which means it'd be smart to up the frequency to get accustomed to the new style. My right knee pops in the bottom if I go ass to grass with a narrow stance, so I might have to go lowbar, which means start from scratch. I don't know, we'll just have to see

 

[golvmopp]

Also, current list of debilitating shit:

- Left shoulder. Probably something in the rotator cuff assembly. The most damning and aggravating motion is the external rotation. Forward rotations can cause a minor pop from time to time that hurts. Internal rotations are no problem.

- Both forearms. Pain concentrated to just prior to the bony prominence of the medial epicondyle. Hurts like shit if I try to support myself on the hand any other way that palm flat across the surface with no forearm flexion whatsoever. Alleviated through stretching and liniment massage.

- Entire hip assembly tight as shit. No mystery here, just get on it and do mobility drills.

- Right knee feels funky in deep squat positions. There's a mild popping sensation when ascending out of the hole just to the lateral side of the patella between the tibial and femoral surfaces. Been experimenting with foot placement, depth and foot angling. So far a wide stance to parallell with fairly wide projection seems to cause no issues at all.

 

[Flash_Monsta]

Congrats on the PR, bud

 

[miaou]

Wow, nice pressing.

Where is the vid, bub?