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PR Abducted by robots
- Thread starter golvmopp
- Start date
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 13
I'm jelly of his squats.
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Mighty thanks, gentlemen. Now I'm off to visiting my parents for some RnR and lax dieting patterns. The iron forge resumes its schedule on Monday.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Morning weight: 99.5kg (dry after 6.1km walk)
DB flies
10*10
12.5*10
Paused BP
50*5
60*5
70*5
80*5
90*5
100*3
110*3 (felt solid. Low back is acting up though)
110*3 (same on both counts. Slightly slower bar speed)
110*3 (slower still, but great control)
115*1
120*1 NEW PR!
80*10
Granted my paused bench isnt too explored, but putting in a new PR a month or so into my return feels fucking awesome. My control of the bar has improved a lot. I was good for another 2.5kg on the basis of that 120kg single.
DB flies
12.5*10*3
Kroc rows
50kg*20
50kg*18
50kg*15
DL
70*5
110*5*2
130*1*2
150*1*4
160*1*4
110*5*2
EZ curls
37*12
37*12
37*8
Lat raises
10*12
10*12
10*5
Posterior delt acting up.
Crunches
20*3
Mustard-o-meter: 8.5/10
Fun session! Just have to dial down on the exercises that are aggravating my posterior deltoid. The bench PR was a huge pleasant surprise, and I got decently swole courtesy of the hefty surplus that came with the weekend. No cardio because I need sleep and food for tomorrow's field studies - I'll be bicycling into town anyways. Onward!
Other:
- 2hr30m session
- two and a half tbsp coffee
- foamrollers are THE SHIT. Cleared that low back pain from the bench right up.
DB flies
10*10
12.5*10
Paused BP
50*5
60*5
70*5
80*5
90*5
100*3
110*3 (felt solid. Low back is acting up though)
110*3 (same on both counts. Slightly slower bar speed)
110*3 (slower still, but great control)
115*1
120*1 NEW PR!
80*10
Granted my paused bench isnt too explored, but putting in a new PR a month or so into my return feels fucking awesome. My control of the bar has improved a lot. I was good for another 2.5kg on the basis of that 120kg single.
DB flies
12.5*10*3
Kroc rows
50kg*20
50kg*18
50kg*15
DL
70*5
110*5*2
130*1*2
150*1*4
160*1*4
110*5*2
EZ curls
37*12
37*12
37*8
Lat raises
10*12
10*12
10*5
Posterior delt acting up.
Crunches
20*3
Mustard-o-meter: 8.5/10
Fun session! Just have to dial down on the exercises that are aggravating my posterior deltoid. The bench PR was a huge pleasant surprise, and I got decently swole courtesy of the hefty surplus that came with the weekend. No cardio because I need sleep and food for tomorrow's field studies - I'll be bicycling into town anyways. Onward!
Other:
- 2hr30m session
- two and a half tbsp coffee
- foamrollers are THE SHIT. Cleared that low back pain from the bench right up.
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 13
Congrats on that Bench PR, mate! DATZ GAINZ RIGHT DERE MAN!
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
^thanks Flash!
Morning weight: 99.1kg
DL
60*5
100*5
120*3 (first rep was GREAT)
140*3 (form is starting to click in regards to posterior chain)
160*3
180*3 (got brickwalled. Last rep had shit form)
180*3 (not my day today! At least it looked somewhat better than set one)
DL (narrow sumo)
60*3
100*3
140*3 (momentarily tipped forward)
140*3
160*2+F (first rep was ugly as sin)
Fucking dogshit session. Couldnt even get a smooth triple at 160 in, so I bailed on the third.
SGDL
60*5
100*5
120*5
140*3
160*3
170*1
These had the best form of all DL-variations. Gonna make these a central part of my programming. As they hit all my weakspots in the dead.
Pullups (99.1kg)
BW*11
BW*11
BW*10
Gah! Wanted eleven across the board!
Lat pulldowns
82kg*10
82kg*8
Squeezing out the last drops.
HBBS
60*10
100*7
100*5*2 (paused)
Some knee pain just to the inside of the right patella, consistent with overuse on my heavy squat days when I've gone ham. Cutting things short to avoid dumb injuries. P.S: paused squats are awesome for ironing out hazardous form flaws. Did a couple of sets without pain when the regular sets caused minor ache at the bottom.
Crunches
20*3
Mustard-o-meter: 7/10
Deads were shit, but 60 total reps of pulling, so at least I have some reps in the bank. Cut the cardio (again) cause of personal matters
Morning weight: 99.1kg
DL
60*5
100*5
120*3 (first rep was GREAT)
140*3 (form is starting to click in regards to posterior chain)
160*3
180*3 (got brickwalled. Last rep had shit form)
180*3 (not my day today! At least it looked somewhat better than set one)
DL (narrow sumo)
60*3
100*3
140*3 (momentarily tipped forward)
140*3
160*2+F (first rep was ugly as sin)
Fucking dogshit session. Couldnt even get a smooth triple at 160 in, so I bailed on the third.
SGDL
60*5
100*5
120*5
140*3
160*3
170*1
These had the best form of all DL-variations. Gonna make these a central part of my programming. As they hit all my weakspots in the dead.
Pullups (99.1kg)
BW*11
BW*11
BW*10
Gah! Wanted eleven across the board!
Lat pulldowns
82kg*10
82kg*8
Squeezing out the last drops.
HBBS
60*10
100*7
100*5*2 (paused)
Some knee pain just to the inside of the right patella, consistent with overuse on my heavy squat days when I've gone ham. Cutting things short to avoid dumb injuries. P.S: paused squats are awesome for ironing out hazardous form flaws. Did a couple of sets without pain when the regular sets caused minor ache at the bottom.
Crunches
20*3
Mustard-o-meter: 7/10
Deads were shit, but 60 total reps of pulling, so at least I have some reps in the bank. Cut the cardio (again) cause of personal matters
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Paused SOHP
40*5
50*5
60*5
72.5*6 (felt like hot shit, so I went for a six. T'was a grinder with some degree of arch, but it went up!)
72.5*5
72.5*5 (last rep was a grinder that would have been faster if I'd have rested a bit longer)
52.5*10
52.5*10
Worksets went great! Volume sets were harsh but eventually came through.
Paused HBBS
60*5
100*5
120*5
140*3
150*2
160*1
165*1 -belt-
170*1 -belt-
All steel plates. I'm liking these a lot. Giving me much needed stability and strength training in the bottom where I usually don't spend a lot of time. Haven't ever used these before so I'll use today's numbers as my paused squat maxes.
Double-paused DLs (at knees)
60*5
100*5
130*5
140*5
Kinda liking these as well. Same deal as paused squats - breeds form stability and consistency at my weak spot.
Pullups
BW*8*5
Greasing the groove.
Lat raises
10kg*12*2
Paused DB flies
10kg*10
12.5kg*10
15kg*10 (took some gusto, but pulled em off with pain-free with good form)
15kg*8
12.5kg*9 (last two reps had some minor DOMS-like ache on the LEFT posterior deltoid)
EZ-curls
37kg*12
37kg*11
37kg*8
Crunches
20*3
Treadmill
3km (1800m @ 10.7km/h, 1200m @ 12km/h), 16:08, 231kcal, 171bpm @ 2.8km LEVEL UP - SPEED
Mustard-o-meter: 9/10
Fuck yeah-session. Press was very good, paused squats felt real good, the double-paused DLs as well, and general swoleness all'round. I'm also starting to look pretty jakt with no shirt on the treadmill. Off to buck fitches and met goney tonite, dolla dolla bill y'all
[Yt]N08hvOQ4qGE[/MEDIA]
40*5
50*5
60*5
72.5*6 (felt like hot shit, so I went for a six. T'was a grinder with some degree of arch, but it went up!)
72.5*5
72.5*5 (last rep was a grinder that would have been faster if I'd have rested a bit longer)
52.5*10
52.5*10
Worksets went great! Volume sets were harsh but eventually came through.
Paused HBBS
60*5
100*5
120*5
140*3
150*2
160*1
165*1 -belt-
170*1 -belt-
All steel plates. I'm liking these a lot. Giving me much needed stability and strength training in the bottom where I usually don't spend a lot of time. Haven't ever used these before so I'll use today's numbers as my paused squat maxes.
Double-paused DLs (at knees)
60*5
100*5
130*5
140*5
Kinda liking these as well. Same deal as paused squats - breeds form stability and consistency at my weak spot.
Pullups
BW*8*5
Greasing the groove.
Lat raises
10kg*12*2
Paused DB flies
10kg*10
12.5kg*10
15kg*10 (took some gusto, but pulled em off with pain-free with good form)
15kg*8
12.5kg*9 (last two reps had some minor DOMS-like ache on the LEFT posterior deltoid)
EZ-curls
37kg*12
37kg*11
37kg*8
Crunches
20*3
Treadmill
3km (1800m @ 10.7km/h, 1200m @ 12km/h), 16:08, 231kcal, 171bpm @ 2.8km LEVEL UP - SPEED
Mustard-o-meter: 9/10
Fuck yeah-session. Press was very good, paused squats felt real good, the double-paused DLs as well, and general swoleness all'round. I'm also starting to look pretty jakt with no shirt on the treadmill. Off to buck fitches and met goney tonite, dolla dolla bill y'all
[Yt]N08hvOQ4qGE[/MEDIA]
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Walks
Total circa 6.7km
-----
HBBS
60*5 (paused)
60*5
100*5
120*3
140*3
160*3
175*1 -belt-
190*1 -belt- (felt uncharacteristically shaky on the ascent, cut the set short for a reset)
190*1 -belt- (sticking point midway up. Got the rep safely but didnt wanna risk getting buried on the second)
190*1 -belt- (even more pronounced sticking point.glutes aint pulling their weight)
150*10 -belt- TIED 10RM
140*3 (paused)
140*3 (paused)
Belt is a bit loose at the third last hole, but can't fit into the second last yet. The volume set was a nice pick-me-back-up after the fairly disappointing worksets.
Double-paused DLs (traditional - two inches above floor, then at knees)
60*5
100*5
140*5
140*5
These are tough as shit. Trying to shift as much of the strain as possible onto my posterior chain.
Kroc rows
50kg*25
50kg*20
Paused DB flies
10kg*10
12.5kg*10
15kg*10*3
No posterior delt pain and form is improving. Totally pain free and hits the pecs real hard. Fifteens went fairly easy too.
Skullcrushers
32kg*10*3
32kg*9
EZ-curls
37kg*12
37kg*12
37kg*10
27kg*15
27kg*12
The burrrrnnnnn
Treadmill
3km total (400m @ 10.5kmh, 600m @ 12kmh, 1200m @ 13kmh, 760m @ 12kmh, 140m @ 14.4kmh), 14:54, 240kcal. LEVEL UP - SPEED
Felt like pushing it - while I was at it and making good pace I figured why not make a nice milestone and hit 3km in less than 15mins? It's been four years since I managed to hit a pace like that.
Mustard-o-meter: 7.5/10
Got smooshed by the squat worksets, but the volume went well. DLs were murderous but everything else went fairly well. Performance on the squat could be attributed to the copious amount of walking and/or lacking sleep due to personal problems plus an increasingly loose-fitting belt... or I could just have had a shitty session.
[Yt]-iEl7OKrLGI[/MEDIA]
Total circa 6.7km
-----
HBBS
60*5 (paused)
60*5
100*5
120*3
140*3
160*3
175*1 -belt-
190*1 -belt- (felt uncharacteristically shaky on the ascent, cut the set short for a reset)
190*1 -belt- (sticking point midway up. Got the rep safely but didnt wanna risk getting buried on the second)
190*1 -belt- (even more pronounced sticking point.glutes aint pulling their weight)
150*10 -belt- TIED 10RM
140*3 (paused)
140*3 (paused)
Belt is a bit loose at the third last hole, but can't fit into the second last yet. The volume set was a nice pick-me-back-up after the fairly disappointing worksets.
Double-paused DLs (traditional - two inches above floor, then at knees)
60*5
100*5
140*5
140*5
These are tough as shit. Trying to shift as much of the strain as possible onto my posterior chain.
Kroc rows
50kg*25
50kg*20
Paused DB flies
10kg*10
12.5kg*10
15kg*10*3
No posterior delt pain and form is improving. Totally pain free and hits the pecs real hard. Fifteens went fairly easy too.
Skullcrushers
32kg*10*3
32kg*9
EZ-curls
37kg*12
37kg*12
37kg*10
27kg*15
27kg*12
The burrrrnnnnn
Treadmill
3km total (400m @ 10.5kmh, 600m @ 12kmh, 1200m @ 13kmh, 760m @ 12kmh, 140m @ 14.4kmh), 14:54, 240kcal. LEVEL UP - SPEED
Felt like pushing it - while I was at it and making good pace I figured why not make a nice milestone and hit 3km in less than 15mins? It's been four years since I managed to hit a pace like that.
Mustard-o-meter: 7.5/10
Got smooshed by the squat worksets, but the volume went well. DLs were murderous but everything else went fairly well. Performance on the squat could be attributed to the copious amount of walking and/or lacking sleep due to personal problems plus an increasingly loose-fitting belt... or I could just have had a shitty session.
[Yt]-iEl7OKrLGI[/MEDIA]
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Morning weight: 95.5kg (-2.8kg in two days? Wtf)
Walk
5.9km
---
Paused DB flies
10kg*10*2
Paused BP
50*5
60*5
70*5
80*5
90*5
100*5
110*3
110*3 (second rep was a bit shaky. First had good mustard)
110*2 + assisted rep (lost form on third rep, got some help on the way up)
110*2 + assisted rep (ditto but definitely more pronounced loss of form on last rep)
80*8
80*8
Gotta focus on keeping the right scapula retracted at lockout - it frequently sneaks past me. Upper back and lats were somewhat un-fresh in the supporting position.
Pullups (95.5kg)
BW*13 (about four inches shy of 14)
BW*10
BW*8
Ouff, dat dere lat fatigue.
Paused DB flies
10kg*10
12.5kg*10
Lat raises
10kg*12*3
EZ-curls
37kg*10
42kg*8
37kg*9
32kg*12
Skullcrushers
32kg*10
32kg*10
32kg*7
27kg*9
Rope tricep extensions
45kg*8
41kg*7
36kg*7
Paused squats
60*5
100*5
120*5*3
Crunches
20*3
Laying leg raises + side raises
20*1
Mustard-o-meter: 6.5/10
Not the best session. I'm fairly caffeine-resistant at this point. Lacking performance could be attributed to lengthy fasting for the past few days, but at least I'm very close to my end goal. The days of arduous deficits are soon coming to an end, which is nice considering I'm starting to feel like each workout is chipping away at me. As such, understandably ditched cardio today. Last session's speed run (by my standards) left my quads, hips and calves sore.
Other:
- 400mg caffeine pill
- 3hr 15m session
Walk
5.9km
---
Paused DB flies
10kg*10*2
Paused BP
50*5
60*5
70*5
80*5
90*5
100*5
110*3
110*3 (second rep was a bit shaky. First had good mustard)
110*2 + assisted rep (lost form on third rep, got some help on the way up)
110*2 + assisted rep (ditto but definitely more pronounced loss of form on last rep)
80*8
80*8
Gotta focus on keeping the right scapula retracted at lockout - it frequently sneaks past me. Upper back and lats were somewhat un-fresh in the supporting position.
Pullups (95.5kg)
BW*13 (about four inches shy of 14)
BW*10
BW*8
Ouff, dat dere lat fatigue.
Paused DB flies
10kg*10
12.5kg*10
Lat raises
10kg*12*3
EZ-curls
37kg*10
42kg*8
37kg*9
32kg*12
Skullcrushers
32kg*10
32kg*10
32kg*7
27kg*9
Rope tricep extensions
45kg*8
41kg*7
36kg*7
Paused squats
60*5
100*5
120*5*3
Crunches
20*3
Laying leg raises + side raises
20*1
Mustard-o-meter: 6.5/10
Not the best session. I'm fairly caffeine-resistant at this point. Lacking performance could be attributed to lengthy fasting for the past few days, but at least I'm very close to my end goal. The days of arduous deficits are soon coming to an end, which is nice considering I'm starting to feel like each workout is chipping away at me. As such, understandably ditched cardio today. Last session's speed run (by my standards) left my quads, hips and calves sore.
Other:
- 400mg caffeine pill
- 3hr 15m session
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 13
Noice squatting! Those 190's and that 150 x 10, giving me all types of boners.
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Many thanks, my iron brethren.
Thanks! My forearms felt like fucking exploding by the final reps. Not to sound arrogant or coulda-woulda-shoulda, because the rest of my body was tired too, but that was the weakest link, and if it werent for that I could maybe have crammed out another rep.
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
DL
60*5
60*5
100*5
140*5
160*3
180*2
190*2
200*1
200*1
180*3
170*3 (this is the turning point where form gets consistent again)
Gotta put in more high-intensity volume on the deadlifts again. Weak link is now the lower back.
SGDL
60*5
100*5
120*5
140*1
Thumbs were absolutely shot.
DL back extensions
60*10
80*10*3
Adressing the low back issue.
Squats
60*10
100*10
Hard as fuq. That's what you get for frying your posterior chain.
Paused SOHP
40*10
50*10
50*8
50*7
Had to rush these since the gym closed.
Walk
Mustard-o-meter: 6.5/10
Wonky day overall, but I'm at the final stage of my cut so some performance dropoff is to be expected considering the level of intensity I've kept up, plus this wss the first caffeine-free session in a very long time. Gotta take a lengthy tolerance break now!
Other:
- 2hr 10m session excl the walk
- NO CAFFEINE
60*5
60*5
100*5
140*5
160*3
180*2
190*2
200*1
200*1
180*3
170*3 (this is the turning point where form gets consistent again)
Gotta put in more high-intensity volume on the deadlifts again. Weak link is now the lower back.
SGDL
60*5
100*5
120*5
140*1
Thumbs were absolutely shot.
DL back extensions
60*10
80*10*3
Adressing the low back issue.
Squats
60*10
100*10
Hard as fuq. That's what you get for frying your posterior chain.
Paused SOHP
40*10
50*10
50*8
50*7
Had to rush these since the gym closed.
Walk
Mustard-o-meter: 6.5/10
Wonky day overall, but I'm at the final stage of my cut so some performance dropoff is to be expected considering the level of intensity I've kept up, plus this wss the first caffeine-free session in a very long time. Gotta take a lengthy tolerance break now!
Other:
- 2hr 10m session excl the walk
- NO CAFFEINE
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Morning weight: 98.5kg
Core and hip complex (laying leg raises, laying leg side-raises, crunches)
20*2
Walk
6km
----
Paused SOHP
40*5
50*5
60*5
70*5
80*2+F (first two were smooth, but third rep was no bueno)
80*2 (same deal but left attempt three in the tank)
80*2 (second rep was smoother than the firs)
80*2
75*3+F (shit. First three were smooth, got greedy for a fourth)
50*10*2
Good session all things considering. Need to step outside of my comfort zone into higher percentages. I did three or four sets of triples at 85kg earlier this year for fucks sakes.
HBBS
60*10
100*10
120*10*2
Pullups (98.5kg)
BW*10*3
Lat raises
10kg*12*3
10kg*10
Swole shoulderz.
Paused DB flies
10kg*10
12.5kg*10*3
Left shoulder was popping a bit to and from.
DL back extensions
60*10
80*10*3
These are weaksauce. Gotta hit em harder.
Bis and tris supersetting
(EZ-curls
37kg*12
37kg*12
37kg*10
37kg*6
37kg*6
37kg*5
Tricep rope extensions
50kg*12
50kg*12
50kg*8
50kg*4
41kg*7
41kg*6)
Treadmill
3km, 10.9kmh, 16:34, 228kcal
This was the most arduous run in a while. Felt like quitting multiple times.
Mustard-o-meter: 7/10
Considering I'm off the caffeine for at least a month, this was a good serviceable session.
Other:
- 2hr20m session
- Second session with no caffeine.
Core and hip complex (laying leg raises, laying leg side-raises, crunches)
20*2
Walk
6km
----
Paused SOHP
40*5
50*5
60*5
70*5
80*2+F (first two were smooth, but third rep was no bueno)
80*2 (same deal but left attempt three in the tank)
80*2 (second rep was smoother than the firs)
80*2
75*3+F (shit. First three were smooth, got greedy for a fourth)
50*10*2
Good session all things considering. Need to step outside of my comfort zone into higher percentages. I did three or four sets of triples at 85kg earlier this year for fucks sakes.
HBBS
60*10
100*10
120*10*2
Pullups (98.5kg)
BW*10*3
Lat raises
10kg*12*3
10kg*10
Swole shoulderz.
Paused DB flies
10kg*10
12.5kg*10*3
Left shoulder was popping a bit to and from.
DL back extensions
60*10
80*10*3
These are weaksauce. Gotta hit em harder.
Bis and tris supersetting
(EZ-curls
37kg*12
37kg*12
37kg*10
37kg*6
37kg*6
37kg*5
Tricep rope extensions
50kg*12
50kg*12
50kg*8
50kg*4
41kg*7
41kg*6)
Treadmill
3km, 10.9kmh, 16:34, 228kcal
This was the most arduous run in a while. Felt like quitting multiple times.
Mustard-o-meter: 7/10
Considering I'm off the caffeine for at least a month, this was a good serviceable session.
Other:
- 2hr20m session
- Second session with no caffeine.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
HBBS
60*5
100*5
120*5 -belt-
140*5 -belt-
160*3 -belt- (good set. belt slid into the second last notch for the first time in a long while)
180*5 -belt- (last rep was a grinder)
180*4+F -belt- (should perhaps have been a bit more modest, rep four was a solid fail)
180*x (walkout felt shaky as fuck. Left this one in the tank)
100*10*2 (did these slow and controlled)
Probably need to do more mid-intensity (70-80%) squats as there is a form-gap between my 50% and 85%+ sets.
Paused BP
50*5
60*5
70*5
80*5
90*5
100*1
110*1 (liftoff and stabilization harder than the actual rep)
115*1 (likewise)
120*1 (nice and consistent!)
125*F (not even close)
100*3
80*12*2 (TnG)
TnG-sets were a pleasant surprise.
Kroc rows
50kg*25
50kg*20
THE BURRRRRNNNN
Treadmill
1.3km, 11kmh, 100kcal
Cut this one short due to lower abdomen DOMS
Mustard-o-meter: 6/10
Fuck, this aint too much fun anymore. Thinking of switching to volume training for a month, maybe two. Every workout seems to be wearing on me both physically and mentally.
60*5
100*5
120*5 -belt-
140*5 -belt-
160*3 -belt- (good set. belt slid into the second last notch for the first time in a long while)
180*5 -belt- (last rep was a grinder)
180*4+F -belt- (should perhaps have been a bit more modest, rep four was a solid fail)
180*x (walkout felt shaky as fuck. Left this one in the tank)
100*10*2 (did these slow and controlled)
Probably need to do more mid-intensity (70-80%) squats as there is a form-gap between my 50% and 85%+ sets.
Paused BP
50*5
60*5
70*5
80*5
90*5
100*1
110*1 (liftoff and stabilization harder than the actual rep)
115*1 (likewise)
120*1 (nice and consistent!)
125*F (not even close)
100*3
80*12*2 (TnG)
TnG-sets were a pleasant surprise.
Kroc rows
50kg*25
50kg*20
THE BURRRRRNNNN
Treadmill
1.3km, 11kmh, 100kcal
Cut this one short due to lower abdomen DOMS
Mustard-o-meter: 6/10
Fuck, this aint too much fun anymore. Thinking of switching to volume training for a month, maybe two. Every workout seems to be wearing on me both physically and mentally.
- Joined
- Jun 15, 2005
- Messages
- 4,839
- Reaction score
- 0
Check this out at around the :58 mark... https://www.youtube.com/watch?v=CnI_WmvUuyM&list=UUdb48UjmZr5uCaWgyE64rUA
It's an unrack tip from George Leeman that I've tried and had success with. You lift your ass creating a decline bench position just for the unrack.
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Gotta try that out. Thank you!
Thanks! It's an appreciated comment, especially now.
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Benchpress
50*10
60*10
70*10
80*10
90*10*4
80*10*2
80*9
70*10
Left anterior delt feels a bit tight. Tried the Leeman-liftoff - it helps a lot in terms of preserving energy, but I have to iron out the kinks that make me lose tightness in the setup when putting my ass back down. Still too eager on the lockout, losing scapular retraction.
Paused DB flies
10kg*10
12.5kg*10*3
12.5kg*8
Again, using these as a stabilizing exercise and dynamic stretch rather than mass-builder.
Lat raises
10kg*12*4
Kroc rows
50kg*12*4
Submax sets to get some pump.
EZ-curls
37kg*10
37kg*9
37kg*7
Skullcrushers
32kg*10
32kg*7
27kg*8
Tricep rope extensions
50kg*6
45kg*6
41kg*7
Facepulls
45kg*12*3
Hip/core complex
2 sets
Treadmill
3km, 10.6kmh, 17:02, 226kcal.
Pushed through the boredom. Being able to slowly raise the bottom level over time is a nice sensation. I'll stay at 3km and try to hit as fast of an average pace as possible - anything you can't outrun in 3km you're better off fighting.
Mustard-o-meter: 7.5/10
Getting my swole on does wonders for my motivation. Gonna stay here for a few weeks.
[Yt]kOaqcfTZgno[/MEDIA]
Other:
- 2hr 20min of fairly compact, high volume lifting.
- no caffeine IV: the east strikes back
50*10
60*10
70*10
80*10
90*10*4
80*10*2
80*9
70*10
Left anterior delt feels a bit tight. Tried the Leeman-liftoff - it helps a lot in terms of preserving energy, but I have to iron out the kinks that make me lose tightness in the setup when putting my ass back down. Still too eager on the lockout, losing scapular retraction.
Paused DB flies
10kg*10
12.5kg*10*3
12.5kg*8
Again, using these as a stabilizing exercise and dynamic stretch rather than mass-builder.
Lat raises
10kg*12*4
Kroc rows
50kg*12*4
Submax sets to get some pump.
EZ-curls
37kg*10
37kg*9
37kg*7
Skullcrushers
32kg*10
32kg*7
27kg*8
Tricep rope extensions
50kg*6
45kg*6
41kg*7
Facepulls
45kg*12*3
Hip/core complex
2 sets
Treadmill
3km, 10.6kmh, 17:02, 226kcal.
Pushed through the boredom. Being able to slowly raise the bottom level over time is a nice sensation. I'll stay at 3km and try to hit as fast of an average pace as possible - anything you can't outrun in 3km you're better off fighting.
Mustard-o-meter: 7.5/10
Getting my swole on does wonders for my motivation. Gonna stay here for a few weeks.
[Yt]kOaqcfTZgno[/MEDIA]
Other:
- 2hr 20min of fairly compact, high volume lifting.
- no caffeine IV: the east strikes back
- Joined
- May 6, 2010
- Messages
- 4,592
- Reaction score
- 3,774
Morning weight: 96.6kg
DL
60*10
100*10
140*10
150*10
160*10 (last rep was a grinder but form remained consistent with some degree of upper back rounding.)
150*10
140*10
100*10
Good shit. Just what I need, honestly.
Wide BB shrugs
120*12*4
Pullups (96.6kg)
BW*11
BW*11
BW*10
Paused SOHP
40*10
50*10*4
New narrow 15kg bar. Had to complement with additional weights.
Lat raises
10kg*12
10kg*12
10kg*10
Crunches
30*2
Treadmill
3km, 14:54 (TIED PR DOWN TO THE SECOND), 850m @ 11kmh, 1150m @ 12kmh, 500m @ 13kmh, 500m @ 14kmh. 238kcal.
Mustard-o-meter: 8/10
First session in a while that has been fun. Great form all round on the DLs despite the fatigue later on, and the jog was a pleasant surprise as well - just felt like pushing the envelope on a whim. Overall a very good session considering my night's sleep was terribad.
DL
60*10
100*10
140*10
150*10
160*10 (last rep was a grinder but form remained consistent with some degree of upper back rounding.)
150*10
140*10
100*10
Good shit. Just what I need, honestly.
Wide BB shrugs
120*12*4
Pullups (96.6kg)
BW*11
BW*11
BW*10
Paused SOHP
40*10
50*10*4
New narrow 15kg bar. Had to complement with additional weights.
Lat raises
10kg*12
10kg*12
10kg*10
Crunches
30*2
Treadmill
3km, 14:54 (TIED PR DOWN TO THE SECOND), 850m @ 11kmh, 1150m @ 12kmh, 500m @ 13kmh, 500m @ 14kmh. 238kcal.
Mustard-o-meter: 8/10
First session in a while that has been fun. Great form all round on the DLs despite the fatigue later on, and the jog was a pleasant surprise as well - just felt like pushing the envelope on a whim. Overall a very good session considering my night's sleep was terribad.
