PR Abducted by robots

[Obscure Terror]

Good stuff mayne, SDL is excellent for the hammies and glutes.

I saw that trick with the GHR, if you can set that up then take some photos. Be interesting to see what happens to your DL after this focused work!

 

[golvmopp]

^Cheers mate, we're hard at work!
Paused SOHP
40*5
50*5
60*5
70*3
77.5*5 (the last rep is a record for sure for longest grinder, at least 5 seconds long)
77.5*4
60*9
55*10

Pullups
BW*10*3

DB flies
12.5*10
15*10
15*10
15*8

Lat raises
10kg*12*2

SLDL
60*8
100*8
100*8
120*8
130*8*3

these felt great. Gotta remind myself to keep the lats tight and scapulas retracted. Using more glutes now with a lot of pop off the floor - feels almost like cheating because compared to last session I'm feeling almost nothing in my hammies. Makes me think I'm tucking my ass like on my deads for the past year, bringing the quads into the motion, but that's all but impossible seeing as how my knees are two inches from lockout.

Squat
60*10
100*10

Second set brough some un-funny sensation in my right knee close to lockout, like the quad tendon wasnt lubricated properly.

Mustard-o-meter: 8.5/10

SOLID session.

Other:
- 2hr session
- No caffeine

 

[golvmopp]

Morning weight: 97.1kg

Squat
60*5
100*5
120*3
140*3
160*3
180*2 -belt-
200*3 -belt- NEW 3RM!
200*2 -belt-
160*12 -belt- NEW 12RM!

Hoo-ah! Pretty lolzy reviewing the squat footage because the second rep of the second 200kg-set felt high as I started pushing off earlier than the others. Turns out I got squashed down into the hole HARD.

BP (feet up, tng)
60*10
80*10
90*10
80*10
80*10

DB skullcrushers
30kg*10
30kg*8
30kg*7

Deficit leg raises
15*2

DB suitcase lifts
32.5kg*10*2

Seated cable row (narrow)
75kg*12*3

Mustard-o-meter: 9/10

Good session, nice and workmanlike eventhough the 400mg caffeine pill didnt launch me like it used to. Video of 200kg-sets coming up.

Other:
- 2hr session
- 400mg caffeine pill

 

[golvmopp]

 

[MilkManUK]

Great squatting, nice and deep! Congrats mate.

 

[Dinamita95]

Nice squats!
Dem long femurs though

 

[golvmopp]

Great squatting, nice and deep! Congrats mate.

Thank you! Like I said - reviewing the footage it's insane how much deeper I went compared to how it felt. I've really gotta mind my form to avoid staying too upright with resulting knee-issues in the future.

Nice squats!
Dem long femurs though

Thanks man. Gotta play the hand you're dealt.

 

[Flash_Monsta]

Oh my dayz, you're killing these squats.

 

[Dinamita95]

Thanks man. Gotta play the hand you're dealt.

True dat. I'm built the same way. It's nice being tall and all, but can make lifting a pain in the ass.

 

[golvmopp]

^A late thanks to you all, gents.

Morning weight: 98.6kg

Paused BP
50*5
60*5
70*5
80*5
90*3
100*3
110*1
115*3 (yay!)
115*3 (YAY!)

BP (feet up, tng)
80*10*3

Paused DB flies
10kg*10
12.5kg*10*3

Been walking around with a sore left rotator cuff. Probably has something to do with yesterday's bicycle-"crash" though.

DB rows
50kg*15*2

Hammercurls
15kg*10
15kg*8
15kg*7

SLDL
60*5
100*5
120*5*3

Treadmill
3km @ 10.5kmh (17:11, 224kcal)

Was boring as f@ck but I need the bleedthrough as that aforementioned bike crash slammed the hablebars into my left hip flexor.

Mustard-o-meter: 7.5/10

Workmanlike session after five days without lifting. Gotta find a solution to this because my every-other-weekend-out-of-town-partying is fucking with my riddum.

Other:
- 2hr lifting plus the treadmill
- no caffeine

 

[golvmopp]

Morning weight: 96.6kg

SLDL
60*5
80*5
100*5
120*5
140*5*3

Last rep of last set was NOT good as I locked out early and way too fast. Feels like I have a habit of tucking my ass when clenching the glutes into the pull off the floor, slackening the hamstrings.

RDL
100*5*2

Good form, consistent stretch in the hams.

Paused SOHP
40*5
50*5
60*5
70*5*3

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

Paused squat
60*5
100*5
120*5
140*5*2

Mustard-o-meter: 7/10

Left hip flexor giving me shit still but I'm well on my way to 100%. No pain during squats. Slept for a bit over 10 hours and lost another 700g of waterweight. Crazy.

Other:
- 2hr30m session
- no caffeine.
- finished off with a walk and groceryshopping.

 

[golvmopp]

Morning weight: 98.1kg

Paused SOHP
40*5
50*5
60*5
70*3
80*3 (fairly easy triple, but a fourth would have been a low-percentage gamble)
80*3 (third rep took a tad more effort)
55*12

DB flies
10kg*10
12.5kg*10*3

Ache in the left posterior delt area at the bottom of the movement, wtf?

Lat raises
10kg*12*3
8kg*12 (slow negatives)

DB skullcrushers
32.5kg*9
32.5kg*8
32.5kg*6

Hammercurls
17.5kg*10*3

Paused squat
60*5
100*5
120*5
140*5 -belt-
160*3 -belt-
160*3 -belt-

Hardest part is resisting getting 100% smooshed into the hole like hamburgerpatty.

SLDL
60*5
100*5
120*5
120*6 -belt-

Pretty good form once I'm hammering the cues in. Belt helps with hamstring activation.

Other:
- 2hr10m session
- no caffeine

 

[toonie]

Nice squats at 200!

I remember you, me and a couple others chasing it last year: now you're doing it for reps! Congrats!

 

[golvmopp]

^thanks man, your kind words are appreciated!

Morning weight: 95.2kg

Squat
60*5
100*5
120*3
140*3
160*2
180*1 -belt-
200*1 -belt-
205*1 -belt- (didnt feel too good - overly elasting hammies and got pushed down hard)
205*1 -belt- (midway sticking point more apparent than getting smooshed into the hole)
210*1 -belt- NEW 1RM! (proper red zone rep. The thought "holy fuck you can actually cripple yourself" went through my head as I walked it out)
170*10 NEW 10RM!

I definitely have more in me - waking up at my lightest weight in more than a year isn't really a recipe for massive success in terms of absolute strength, but it's nice in terms of relative strength. Calls for a new maxout in a month or so when I'm nice and full.

BP (tng, feet up)
60*10
80*10
85*10
80*10
90*1
100*1
110*1 (shaky lockout, scapula slipped on bench)

DB rows
50kg*15*2

SLDL
60*5
100*5
120*5*3

Deficit leg raises
14*2

DB suitcase lifts
35kg*10*2

Mustard-o-meter: 8/10

Happy about the 170*10 on the squats but I can do better on the absolute max.

Other:
- 2hr30m session
- 2tbsp coffee
- 100 pages ayyylmao

 

[Flash_Monsta]

Your squatting has really blown up these last few weeks! How many times a week are you squatting?

 

[golvmopp]

Your squatting has really blown up these last few weeks! How many times a week are you squatting?

Thanks. My academic and professional schedule is keeping me from hitting a fixed training rhythm, so I'm training closer to three times per week rather than four. I try to bring in some form of squatting or posterior chain exercise with each session, sometimes both, which means I'm squatting 2-3 times per week on average. Always better to perform the motion than not, regardless of how little weight you're putting onto the bar. Gotta grease dat motor pattern yo!

Vidya:

 

[golvmopp]

Paused BP
60*5
70*5
80*5
90*3
100*1
110*1
120*1*3
100*10 (tng)
100*8 (tng)

Those "heavy" singles didnt feel too good. They went up, but bar-speed was slow.

DB flies
12.5kg*10
15kg*10
15kg*7
12.5kg*10

Pullups
BW*10
BW*10
BW*8

Lat raises
10kg*12*3

SLDL
60*5
100*5
120*5*3

Mustard-o-meter: 8/10

Top sets on bench felt bad as I was aiming for a maxout but then again I'd slept for circa 5 hours and it was an AM session due to having to catch a train. [/excuses] OFF TO SLAY WENCHES FOR THE WEEKEND

Other:
- 1hr35m session
- 2tbsp coffee

 

[golvmopp]

Bonus session!

Sumo DL
60*5
100*5
120*5
140*5*3 -belt-

Wanna give these an honest chance. Gotta stretch my groin! Feels as if a higher-than-expected hip position gives me the best pop off the floor and overall form consistency.

RDL
100*8*3

Good stretch!

BP (tng)
60*5
70*5
80*5
90*5
100*5*3

Greasing the groove. Trying to keep the reps fast and tight.

Pullups
BW*8*3

EZ-curls
32kg*10*2
27kg*10*2

Tricep rope extensions
36kg*12
41kg*12
41kg*7
36kg*7

Mustard-o-meter: 8/10

Fun extra session!

Other:
- 2hr session
- no caffeine

 

[golvmopp]

SLDL
60*5
100*5
120*5
130*5
140*4 -belt- (all reps were slow, so I cut the set short)
130*5 -belt- (slow reps but good contact)
120*5 -belt-

Swallowed my pride and focused on form, i.e really feeling that hammy stretch at the bottom. Really does make a world of a difference in consistency.

BB shrugs
120*10
140*10*3

Paused SOHP
40*5
50*5
60*5
70*5*3

Worksets werent "fast" but had a nice pop to 'em!

Squat
60*10
100*10
120*10
100*10

Greasing dat groove. Knees felt like they were in dire need of lube on the first set. They loosened up subsequently.

Deficit leg raises
12*2

Treadmill
2km, ~13kmh, 9:15, 160kcal

Other:
- 1hr50m session, plus treadmill.
- no caffeine

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*3
80*1
82.5*1
85*1
82.5*1 (slowest rep of them all)
55*12
55*10

Paused squat
60*5
100*5
120*5
140*5

Paused DB flies
10kg*10*3

Back to prehab - left shoulder is bother me again, so I've gotta stretch it out.

Paused pullups
BW*5
+10kg*5
+15kg*5*3

Lat raises
10kg*12*3

Mustard-o-meter: 7.5/10

Entirely okay session

Other:
- 2hr session
- no caffeine