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PR Abducted by robots

Squat
60*5
100*5
120*5
140*5
160*3
180*8 -belt- NEW 8RM!
180*5 -belt-
140*10 -belt-

RAAAAAAAAAAAAHHHHHHHHH

Paused DB flies
12.5*10
15*10*4

Flat bench (feet up)
50*10
60*10
70*10
80*10 (feels like right delt ends up lower than the left)
80*8 (feels like every rep pulls my scapulas more forward)
80*8 (ditto)

Ring-finger on outer ring of Eleiko-bar.

Standing DB skullcrushers
27.5kg*10
27.5kg*9
27.5kg*7
25kg*7

Lat raises
10kg*12*3

Deficit leg raises
15*3

Mustard-o-meter: 9.5/10

Fuck yes. Not poor for a session on three hours of sleep preceeded by an exam. Although the 400mg caffeine-pill probably did help out. :-D

Other:
- 2hr20m session.
- 400mg caffeine pill.
- no harassment today.
 
Paused BP
50*5
60*5
70*5
80*5
90*3
100*3
105*6
105*5

The 105kg-sets were planned AMRAPs. Felt kinda shit today though - sick pectoral DOMS from last session. LEFT SIDE ENDS UP LOWER ON THE CHEST!!!

BP (feet up, tng)
80*10
80*10
80*8

Nicked a spotter to give me form cues, managed to correct some of the errors.

Pullups
BW*5
+10kg*5
+15kg*5
+20kg*5
+25kg*3
+20kg*4

Hammercurls
17.5kg*10
17.5kg*10
17.5kg*9
17.5kg*6
15kg*7

Mustard-o-meter: 7/10

The mind is strong but the flesh was weak.

Other:
- 1hr30m session
- no caffeine
 
Morning weight: 97.6kg

Deficit paused DL
60*5
100*5
140*5
160*5 -belt-
170*3 -belt-
160*5 -belt-

From a 10kg bumper plate. Contemplating whether I should keep these up or put in some dedicated core excercises to bring my abs up to scratch as I'm running out of possible factors as to why my DL (relatively) is so far behind my squat.

DL
160*1 -belt-
170*1 -belt-
180*1 -belt-
190*1 -belt-
200*1 -belt-

Just to keep the form up. My ass will feel this in the morning *wink*

BB shrugs
140*12*3

DB rows
50kg*15*2

Grip kept faltering. Might have been fatigue but the DB felt slippery.

Seated hammergrip cable rows
75kg*10*3

BP (tng)
60*10
70*10
80*10
90*10
100*1
110*1
120*1

Felt like cramming some heavier singles in all of a sudden. Fledgling case of fuckarounditis.

Deficit leg raises
15*2

Mustard-o-meter: 7/10

Probably should have ended the workout after the cable rows. Gotta stop tacking on so much volume at the end of the sessions as they usually only wear me out. Gotta be smarter with my programming.

Other:
- 2hr30m session?
- no caffeine
 
golvmopp said:
From a 10kg bumper plate. Contemplating whether I should keep these up or put in some dedicated core excercises to bring my abs up to scratch as I'm running out of possible factors as to why my DL (relatively) is so far behind my squat.
Click to expand...

This man was not known for his DL, but was known for his squatting.
Kirk-karwoski-squat.jpg


Some people are just stronger at squatting than deadlifts.

Have you tried sumo or semi-sumo deadlifting to see if they feel more comfortable?
 
^dammit I dont wanna be a squatting specialist exclusively. I'm on a mission here!
Have tried sumos - feel like I can't get much force off the floor moving the feet out that far, but admittedly I haven't been working them diligently.

Paused SOHP
40*5
50*5
60*5
70*3
75*5 (fucked up on lockout and lost footing on last rep - rebalanced and pushed it out)
75*4
75*4 (last rep was a grinder)
55*10
55*7
50*7

So jittery from the caffeine my form started faltering. Zero brainfog OTOH.

Lat raises
10kg*12*3

DB skullcrushers
27.5kg*10
27.5kg*9
27.5kg*8

Paused squat
60*5
100*5
120*5
140*5 -belt-
160*5 -belt- NEW 5RM! (sorry Flash)

Deficit leg raises
15*2

Kneeling cable crunches
(3 warmup sets)
50kg*10*2

Trying these out and attempting to isolate the abs specifically. They seem to work fairly well - keep the bar glued to your back and you cant cheat by pulling down with your arms as in the crunch machine; not having your legs secured means no risk of the hip flexors overtaking the abs, and kneeling makes sure you're not swinging your ass into the motion. Gonna keep loading these up.

DB suitcase lifts
30kg*10*3

Hitting dat core to hopefully bring my DL up. I can already tell my abs have been dormant for quite a while as they woke up in quite the novel fashion in the cable crunch and suitcase lift.

Other:
- 1hr 50m session
- 400MG CAFFEINE PILL FUCK YEAH
- first AM-session in years!

Pictured: me on my way to the gym as the caffeine kicks in
[Yt]yNMJ2lwfL34[/MEDIA]
 
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chart


Morning weight: 98.9kg

Squat
60*5
100*5
120*3
140*3
160*3
180*1 -belt-
190*5 -belt- NEW 5RM!
190*3 -belt-
150*12 -belt- NEW 12RM!

Hahahahahaha

Paused SOHP
40*5
50*5
60*5
70*5
72.5*5
70*5

Weight goes up but symmetry feels off.

Pullups (paused at bottom)
BW*5
+10kg*5
+15kg*5
+20kg*6
+20kg*5
BW*10 (AMRAP, no pause)
BW*6 (paused)

Hammercurls
20kg*7
17.5kg*8
17 5kg*7
17.5kg*6
15kg*8

EZ-curls
32kg(?)*10
37kg*9
39.5kg*7

Did pyramids with a gym buddy. No idea what that bloody bar weighs.

Mustard-o-meter: 8.5/10

Fucking yes, squats were on point. Video coming up. Got swole from all the Easter-carbs.

Other:
- 2hr15m session
- one tbsp light roast coffee.
 
Last edited:
It's official, your Squats make me jelly. Great job, glutes are looking thick, solid n toight.
 
^thanks y'all.

Paused BP
60*5
70*5
80*5
90*5
100*3
110*4 (left a rep in the tank, wouldnt wing it without a spotter)
110*4 (apparently I'm pressing more with my left shoulder when I start gassing)

BP (feet up, tng)
80*10
90*5
100*5
100*4
80*9

DB flies
12.5kg*10
12.5kg*10
12.5kg*8

Shit, the feet-up bench is toasting my chest because I have no juice left for the flies.

DB skullcrushers
30kg*10
30kg*7
30kg*7
25kg*9
25kg*6

Lat raises
10kg*12*3

RDL
60*8
100*5
140*5
140*5
100*8
100*8

Deffo need to do more of these and focus on form. 140kg-sets felt like ass with the bar drifting forward and loss of hamstring-tension. Gotta start with 8's at 100kg and work upwards, because the way my form is decaying on the RDLs is so reminiscent of the decay on my DLs. RDLs erry session from now on to wake dem hammies up and strengthen my upper back!

Deficit leg raises
15, 15, 10

DB suitcase lifts
30kg*10*3

Mustard-o-meter: 8/10

Training is fun again.

Other:
- 2hr10m lifting
- no caffeine
 
RDL's are a weird exercise, I worked up to 120kg for sets of 8 a while back and they helped my lockout a lot, especially as I'm a "high-hip" puller. But they put a lot of stress on the low back, I had to stop them after a tweak. Now my problem is breaking heavy pulls off the floor. Didn't you do deficits for a long time? Did they help you at the bottom of the DL?
 
^Yeah, I did beltless deficits for three months straight - did fuck-all for my regular pulls for some reason. I'm ridiculously quad-dominant, which means I'm more of a low-hip puller. All the upright pulling has probably created a weak-spot in my back-strength, because I have very puzzling weakness when trying to do partial pulls (DL from blocks or pins) or RDLs. The former is hard as SHIT to me because it's as if my CNS is dormant, and my legs are straighter than the ordinary pull-position, which means no boost from the quads - weird as fuck, but it's as if I'm weaker from blocks than off the floor because the back has to take over the brunt of the work, eventhough the ROM is shorter. Also, the hamstrings are almost absent from any pulling movement, which cumulatively means I have piss-poor posterior chain-activation throughout all of my pulling movements or variations - the RDLs in particular during heavier weights have a built-in fear reflex that causes me to not push my ass back, which means my hammies slacken, and my upper back rounds with the bar drifting forward.

Thinking about it, I ought to do RDLs to wake the posterior chain up and transition to sumo deadlifts because there's no fucking chance I can keep the bar close to my shins during conventional pulls due to my relatively short arms and torso, and telephone-pole legs, without turning the lift halfway into a clean-pull. Or I just need to keep hammering away at the RDLs. I don't know, everyone is utterly welcome to give me feedback and ideas.
 
That explains why you'd have a strong squat. You need dem rack pulls, RDLs and maybe even stiff legged deads.

Do you have access to a glute ham raise?
 
^nope but I read a DYI-tutorial on how to make one with a lat pulldown-machine and a bench.

Morning weight: 98.5kg

Session one of my posterior chain rejuvenation programme!

RDL
60*10
100*8*4

Having issues keeping the bar path close to my legs. on the later reps of the 100kg-sets. I'm probably going too low for my bodytype and lever-proportions, as the problem becomes pronounced when I dip past 3 inches below the knees.

Ham curls
40kg*8
40kg*8
45kg*8
45kg*5
40kg*5

Fucking little-girl-weak in my hamstrings.

SLDL
60*10
80*8
100*8*2
110*8*2
120*8

For clarification, I pull all my SLDLs off the floor from a dead stop. Dude, SLDL > RDL. Gotta remind myself to activate the glutes because I have a hard time separating the glutes from the quads.

Kneeling cable crunch
50kg*10
55kg*10*3

BP (feet up tng)
60*10
80*10*4

Form and power on these have improved drastically - they felt certifiably awesome, and an increase is perhaps in order.

DB rows
50kg*15*2

DB curls
17.5kg*9
17.5kg*6
15kg*6

Mustard-o-meter: 8/10

In regards to my deadlift I'm gonna tear the whole house down and start from the ground up - I'm recanting my previous statement on RDLs and replacing them with SLDLs, as they're spot on where I need the most work.

other:
- 1hr50m session
- no caffeine
 
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