PR Abducted by robots

[golvmopp]

Nice pressing.

How did you like squatting 150 for 10?

Thanks. I was kinda fine with it. My forearms still won't talk to me though.

 

[miaou]

What the fuck did your forearms have to do with it?

 

[golvmopp]

Dont know about you but they get a good stretch when I'm shelfing the bar on top of the posterior delts with my grip on the very inside of the knurling, no room to spare.

 

[golvmopp]

HBBS
60*8
100*5
120*5
140*5
160*10 -belt- NEW 10RM!
150*10 -belt-
140*10 -belt- (couldnt for the life of me tighten up the belt at the same notch as the previous two sets. Srs core pump)

Fuck yes. The only caveat was some weird knee sensation in the right knee at the very bottom. Perhaps I ought to get a pair of sleeves.

Kroc rows
50kg*22
50kg*17

These havent been feeling good for a lil while. Don't know if they're overworked

Paused BP
50*5
60*5
70*5
80*5
90*5
100*5

Just getting some quality reps in.

Mustard-o-meter: 8/10

The volume and intensity of the squats fuckin sucked me dry for the rest of the session. Damn, brah. Totally worth it though!

Other:
- 2hr session

[Yt]brmnMGH1LyM[/MEDIA]

 

[Flash_Monsta]

dem skwats doe!

You must be good for a 200kg+ squat, right? When was the last time you tested it? Or are you working towards one?

 

[golvmopp]

dem skwats doe!

You must be good for a 200kg+ squat, right? When was the last time you tested it? Or are you working towards one?

Knees and hips been giving me shit so I've switched things around a bit, working more in the sub-max range. I've already done a 205kg squat and a double at 200kg, so my next goal is a five-plate @ 220kg. Gonna do some more pause squatting/controlled descent to spare my knees in the future as I don't wanna go the way of Clarence Kennedy.
Last maxout was in April IIRC. Time for a new one once I get my head right, plus this volume phase has given me a fuckton of confidence in regards to workload capacity.

 

[golvmopp]

Paused DB flies
10kg*10*2

Paused BP
50*5
60*5
70*5
80*5
90*3
100*3
110*3
112.5*3
110*2 (rest a bit shorter due to some guy working in, left an attempt in the tank)
80*12*2 (tng)

Paused DB flies
10kg*10*2

Pullups
BW*12
BW*10
BW*8

Sort of an AMRAP-day. Whichever sets were starting to fizzle I cut short - no failed reps.

Lat pulldowns
82kg*8

Squeezing the lats dry

Lateral raises
10kg*12*3

Skullcrushers
27kg*12*3

Reverting back to focusing more on TUT since it's a tricep hypertrophy exercise.

BB curls
35kg*10*3
35kg*8
30kg*8

Mustard-o-meter: 7/10

Letting my hips and low back rest because they've been tight as fuck (hips in particular), and I need some time to recuperate mentally from all the heavy squatting and pulling.

Other:
- 2hr session?

 

[golvmopp]

DL
60*5
100*5
140*5
160*3
185*5
170*5
160*5
140*5

Steel plates. Overall slower bar speed but better and more consistent form with much more posterior chain recruitment.

Wide-grip BB shrugs
140*10*3

First set was inadvertent snatch-grip

Paused HBBS
60*5
100*5
130*5
130*5

Just getting consistent quality reps in.

Paused SOHP
40*10
50*10
50*10
50*8

BB curls
35kg*10*3

Tricep rope pulldowns
41kg*12*2

Facepulls
41kg*12*2

Mustard-o-meter: 7/10

Adopting a more modest mindset in the gym instead of killing myself every session. Focusing much more on TUT on my accessories since I started developing an ego on those too.

Other:
- 1hr50m session

 

[Flash_Monsta]

Adopting a more modest mindset in the gym instead of killing myself every session. Focusing much more on TUT on my accessories since I started developing an ego on those too.

Cool. Sounds good.

I've found that by lifting heavy in the main lifts and where it matters, kinda feeds my ego enough that I can slow down a little on the accessory stuff, focus more on the contraction. After all, is anyone really impressed by how much one can bicep curl or lateral raise? Naw.


Unless a pretty lady happens to be within your general proximity, then just go nuts heavy, hard and grunt on everything. Bitches luv alpha's.

 

[golvmopp]

^like Eddie Murphy once said, most disasters in a man's life can be traced back to a woman that catered to his ego.

Paused SOHP
40*5
50*5
60*5
70*3
75*3
77.5*3
77.5*3
70*3
60*5
50*5 (paused at forehead level both ways)

Front squat
50*5 (traditional rack)
50*5 (BB-rack)
60*5
70*5
80*5
90*5

For variety's sake. Gotta work the rack position.

Paused BP
50*5
60*5
70*5
80*5
90*5
80*10 (tng)

Just focusing on quality reps. Left shoulder popped repeatedly on tng-set.

Paused DB-flies
10kg*10
12.5kg*10
15kg*9
15kg*7

DB rows
50kg*10
50kg*10
50kg*7

Very slow descent - no "bounce" at the bottom of the movement. Need more TUT, so the krocs are switched out for now.

Seated rope cable rows
68kg*8
68kg*8
55kg*10
55kg*10

Pullups
BW*5*5

Set three and four were done in super slow-mo both ways.

Crunches
20*2

Treadmill
3km, 10.5kmh, 17:10, 225kcal

Mustard-o-meter: 7.5/10

Good session, presses felt significantly better than last week.

Other:
- 2hr40m sessiom including the jog.

 

[golvmopp]

HBBS
60*5 (paused)
100*5
120*3
140*3
160*3
180*4 -belt- (lost tension on the descent of last rep, resulting in way too fast of a drop. Real grinder. Glutes were a bit lazy, but apart from that form held up well. No knee pain)
120*5*3 -belt- (double pause)

Put some double-paused squats in to help me out on the midway sticking point.

Lat raises
10kg*12*3

Chins
BW*10
BW*8
BW*5

Controlled motion. No bounce.

Paused narrow pushups
10*3

Gotta do more of these!

Tricep rope pulldowns
41kg*10*2

BB shrugs
60*10
100*10
140*10*2

Mustard-o-meter: 7.5/10

Necessarily short session, but quite fun!

Other:
-1hr30m session?

 

[golvmopp]

Paused DB flies
10*10*2

Paused BP
50*5
60*5
70*5
80*5
90*5
100*5
110*1
115*1
117.5*1
120*1
120*1
120*1 (tng for shits and giggles. Got out of position at the bottom)
100*4
80*10*2 (tng)

Paused DB flies
10*10
12.5*10*2

DB rows
50kg*10*3

Stricter form = more time under tension.

Lat raises
10*12*3

Tricep rope extensions
41kg*10*3

BB curls
35kg*10*2

Front squats
60*5
70*5
80*5*2

Sweating in a tank top does not help in terms of keeping the bar steady.

Mustard-o-meter: 7/10

Workmanlike effort. All those carbs I wolfed down this weekend at home pumpt me up something fierce. Leaving cardio for my off-days since it's now scientifically proven that cardio kills gains, brah.

 

[golvmopp]

DL
60*5
100*5
140*2 -belt-
160*1 -belt-
180*1 -belt-
200*1 -belt-
210*1 -belt- (ugh, brickwalled)
210*f -belt- (couldn't even get it off the floor)
190*1 -belt- (lats totally out of juice)

Used bumper plates exclusively. My sticking point is quite literally the first 15cm off the floor. If I'm 3/4 up the shins, it's a lock. Maybe deficit pulls with a pause at the "regular" starting point is a good idea.

SGDL
60*5
100*5
120*5 -belt-
140*5 -belt-

Paused SOHP
40*10
50*10*3

Slower and more controlled motion. Can afford to comfortably raise volume-weights to 55kg next session.

Pullups
BW*5
+10kg*5
+15kg*5*3
BW*8

Obviously my lats aren't cutting the mustard on the pulls, so these are going back in. Slow and controlled motion with pause at the bottom. Plenty of lat activation.

Lateral raises
12.5kg*7
10kg*12*3

Narrow pushups
15*4

Mustard-o-meter: 7/10

The 210kg-rep popped the balloon hard. Atleast the rest got me swole.

 

[redbeard]

My sticking point is quite literally the first 15cm off the floor. If I'm 3/4 up the shins, it's a lock. Maybe deficit pulls with a pause at the "regular" starting point is a good idea.

About a year ago I alternated between deficits on a 20kg plate and paused deads from regular height in order to improve my speed off the floor. I gained massive speed off the floor as a result and actually in the end felt more comfortable pulling from a deficit.

 

[golvmopp]

About a year ago I alternated between deficits on a 20kg plate and paused deads from regular height in order to improve my speed off the floor. I gained massive speed off the floor as a result and actually in the end felt more comfortable pulling from a deficit.

I can relate, as I did the same thing with the same result - great pulling off the floor (185kg*5*3 for reference, albeit with liberal bumper plate use) that ultimately didnt translate into my conventional deads. Gonna try to counteract that this time around by having dedicated "normal" DL-days so I don't lose the touch.

It's just frustrating as fuck seeing guys at the gym making ridiculous gains on the deadlift, while I've done no more than 20kgs of progress in about four years - meanwhile a tiny chinese manlet at the gym pulled 185kgs at a 67kg BW in competition a week back, and another guy has a 260kg DL at 82kg with no more than 2.5 years of serious training under the belt. Fucking maddening. Time for an overhaul and review of all components following New Year's.

 

[golvmopp]

Paused SOHP
40*5
50*5
60*3
70*3
75*1
80*1
82.5*f (leaned back in anticipation of initial push, lost tension)
82.5*f (nope, not today)
70*4+f (could have gotten the fifth had I not lost time smacking into the rack on rep 3)
70*4
50*10 (slow reps)

Paused HBBS
60*5
100*5
120*5 -belt-
140*5 -belt-
150*3 -belt-
160*1 -belt-
110*10 -belt- (no pause)

DB rows
50kg*12
50kg*10
50kg*10

Strict form - no jerk, no bounce

Mustard-o-meter: 6.5/10

SOHPs werent good on the high end, squats were fairly workmanlike and th rows brought the swole. Mentally absent but at least I got around to clocking in the year's final session at the campus gym.

 

[golvmopp]

Morning weight: 99.3kg

HBBS
60*10
100*5
130*5
150*5*3

Steel plates, beltless. Going slower to spare my joints and work endurance due to longer TUT. First 150kg-set was murder, but that's what you get for two weeks of no lifting. Consecutive sets were easier.

Paused SOHP
40*5
50*5
60*5
65*5*3

Got a big headrush on the second rep of the last set. Paused a bit at lockout to let it pass.

Pullups
BW*5
+10kg*5*3

Pause at the bottom. No jerk, no bounce.

Paused DB flies
10kg*10*4

Tense pecs on the first set.

Weighted back extensions
40kg*10*2

Lat raises
10kg*12*3

Mustard-o-meter: 7/10

Slow and easy session focusing on quality of movement (form/TUT) and getting some bleedthrough.

Other:
- 2hr session circa
- no caffeine running strong into 2015

 

[ballhawkdawk]

2 weeks off and you're doing sets with 150 kgs.. I took 2 weeks off and my quads were sore for days after doing sets with only 100 kgs. I figured, "this is light enough and my quads are conditioned enough..."

 

[golvmopp]

2 weeks off and you're doing sets with 150 kgs.. I took 2 weeks off and my quads were sore for days after doing sets with only 100 kgs. I figured, "this is light enough and my quads are conditioned enough..."

Don't worry; if my quad DOMS is any indication, I'll pay for it out of my ass tomorrow.

 

[MilkManUK]

I feel your pain on the deadlift. Such a source of frustration for me too.