PR Abducted by robots

[golvmopp]

Paused squat
60*5
100*5
120*5
140*5 -belt-
160*5 -belt-
170*3 -belt- NEW 3RM!
100*10 (not paused)

Establishing maxes.

Paused DB flies
10kg*10*2

Paused BP (feet up)
50*5
60*5
70*5
80*5
90*5
100*4 (lost a LOT of energy on a shitty unrack, played it safe)
80*10

Paused DB flies
10kg*10*2

DB rows
50kg*15*3

DL
60*5
100*5
120*5
140*5 -belt-
160*5 -belt-

Time to bring the summer vacation in with trees. Happy Monday erryone.

Other
- 2hr15m session
- 1.75-ish tbsp coffee

 

[golvmopp]

Paused DB flies
12kg*10*2

BP
50*5
60*5
70*5
80*5
90*5
100*5
110*5 (I blame the rack. Dogshit rack-design that has slack that rolls down toward your hips for some fucking reason)
110*5 (no juice. What the fuck man)
80*10*2 (paused)

Lat raises
10kg*12*3

Front raises
10kg*10*3

DB skullcrushers
32kg*12
32kg*11
32kg*8

SGDL
60kg*5
100kg*5
120kg*5
140kg*5
160kg*5 NEW 5RM! (doesnt mean too much as I've never established rep-maxes on the SGDL)

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

Mustard-o-meter: 7/10

Other:
- 2hr20m session(?)
- 1.5-ish tbsp instant coffee

In G-burg at the moment, cashing in on a train-for-free-for-a-week-card. The fucking amount of ass at an inner city gym is in direct proportion to the retardedness of their policies. There's some chick working there who has fake titties the size of her head. Literally. That's awesome.

 

[golvmopp]

Walk
5.4km

DL
60*3 (SLDL)
60*3
100*3 (SLDL)
100*3
120*3
140*3
160*3
180*1
190*1 -belt-
200*1 -belt-
200*1 -belt-
200*1 -belt-

form is on point with no particular breakdown, but barspeed is slow by the time I reach 200kg.

Paused SOHP
40*5
50*5
60*5
70*5
75*3*3

paused pullups
BW*10
BW*8
BW*7

I blame short rests, long walks and getting drained thrice in the past 24 hours.

Walk
5.4km

mustard-o-meter: 7.5/10

had to cut this one a bit short due to stuff, but a nice efficient session regardless.

Other:
- fairly compact 1hr30 session
- 1+ tbsp instant coffee

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*4 (could maybe have gotten 5 if it werent the minor headrush and slightly flaring elbows)
80*4
55*10*2

Squat
60*5
100*5
120*3
140*3
160*3 -belt-
180*3 -belt-
140*15 NEW 15RM!

SLDL
60*5
100*5
120*5*2

Mustard-o-meter: 8/10

good session despite feeling like a procrastinating fatass. got to the gym late and was cut short, but what's a playa gonna do?

other:
- 1hr 40m session
- tbsp instant coffee

the upside of a 460lb squat is that slinging two ~110lb wenches up on your shoulders and performing an impromptu leg day comes easy.

 

[MilkManUK]

Nice rep PR on the squats! I was happy with 10 reps of 140kg on Saturday, so 15 reps is great!

The wench on the right - from what I can see, she looks like fun.

 

[Flash_Monsta]

Bruh, 140 x 15 sounds dirty.

 

[golvmopp]

@MilkManUK: oh she was. Engaged too. Didnt stop me (or her) from snogging as her sorority cheered her on. And thanks!

@Flash: my , thanks brah.


Squat
60*5
100*5
120*5
140*5
160*5 -belt-
180*1 -belt-
190*1 -belt-
200*1 -belt- (slow barspeed due to poor glute activation, but safe rep)
200*1 (ditto, more pronounced)

Working high percentages to maintain the feel for heavy weights.

Paused DB flies
10kg*12*2

Paused BP
60*5
70*5
80*5
90*5
100*5
110*4 (shitty breathing)
120*1
125*1 (setup stability and forearm alignment was shoddy. not a particularly good feeling rep)

Paused DB flies
10kg*12
12.5kg*12
15kg*10

Mustard-o-meter: 8/10

Mentally a good session, eventhough I took it easy. Left quite a bit in the tank as I'll be lifting three days in row.

other:
- 1hr30 m session
- 1+ tbsp coffee

 

[Obscure Terror]

Which one did you get the 4th base with holmes?

 

[golvmopp]

Which one did you get the 4th base with holmes?

Not one of those, I'd known them for about 15 seconds before that photo was taken. Answer's in your inbox huehuehue

 

[Obscure Terror]

Well done my friend, well done.

 

[golvmopp]

DB rows
50kg*15*3

DB curls
17.5kg*8
17.5kg*8
17.5kg*7

BB curls
30kg*12
30kg*10
30kg*10

SLDL
60*5
100*5
120*5 -belt-
130*5 -belt-
140*3*2 -belt-

BB shrugs
140*12
150*12
160*10

Mustard-o-meter: 8/10

Extra session, but training was fun regardless!

Other:
- 1hr30m session
- 1+tbsp coffee

 

[golvmopp]

EDIT: shit, wrong log.

 

[golvmopp]

Paused DB flies
10kg*10*2

BP (tng)
60*5
70*5
80*5
90*5
100*5
110*3 -belt- (first time benching w a belt)
120*2 -belt- (hit the rack, which cost me energy. not counting the third rep because the spotter touched the bar.)
120*3 -belt- (without a hitch)
120*3 -belt- (slow last rep but no problems)
90*8 (paused)
90*8 (paused)

Paused DB flies
10kg*10
12.5kg*10

Standing DB skullcrushers
32.5kg*12
32.5kg*9
32.5kg*6

Lat raises
10kg*12*3

Front raises
10kg*10*2

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

I'm fried.

Treadmill
3km, 14:27 NEW PR!, 240kcal. 12kmh @ start, 13kmh @ 1850m, 14kmh @ 2500m.

I'm not putting too much stock in jogging PRs, just updating the fastest recorded time.

Mustard-o-meter: 8/10

A bit tired coming in, but that quickly dissipated with the iron. The run was refreshing.

Other:
- 2hr10m session
- 1.75tbsp coffee
- benching with a belt is the shit.

 

[golvmopp]

DL
60*5 (SLDL)
60*5
100*5 (SLDL)
100*5
120*5
140*5
160*5 -belt-
180*7 -belt- (last rep looked like a bag of shit, first five were good)

Paused SOHP
40*5
50*5
60*5
70*5 -belt-
75*3*3 -belt-

Went with a belt for novelty's sake. Does help with core tension, must say, but makes my head red and eyes looking like they're about to pop out of their sockets.

Paused pullups
BW*5
+10kg*5
+15kg*5
+20kg*5 (barely eeked out that last rep)
BW*8

Chins
BW*5*3

Deficit leg raises
12*3

Treadmill
3km, 13:34 NEW PR!. 13kmh @ start, 13.5kmh @ 800m. 245kcal.

Felt reasonably fresh after the weights, so I decided to push the pace for a more genuine PR.

Mustard-o-meter: 7/10

Head wasnt quite in it but performance was OK.

Other:
- 2hr session plus treadmill.
- no caffeine.

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*5*3
60*13 NEW 13RM!

Eating junk is magic for your presses apparently.

Paused Pullups
BW*10
BW*10
BW*8

DL
60*5
100*5
120*5
140*5
160*5
180*5 -belt-
200*3 -belt-

Noice!

Paused BP
50*5
60*5
70*5
80*5
90*5
100*5
110*3
120*2

Mustard-o-meter: 8/10

Other:
- Loose 2hr40m session due to me instructing a friend.
- 2tbsp instant coffee

 

[Flash_Monsta]

Nice job, Golv.

Did benching with a belt help in any way?

 

[golvmopp]

Nice job, Golv.

Did benching with a belt help in any way?

Makes for a different sensation when it comes to core tension, and it'd probably take a while to get acclimatized to it and reap full benefit from the aid, but I'd be happy to give it a go!

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*5 -belt-
180*5 -belt-
180*4 -belt- (last red was a proper red zone WAY too close to failure. Lost too much energy on the unrack and setup)
140*10

Paused SOHP
40*10
50*10
60*10
65*10

DB rows
53.5kg*12*2

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

Mustard-o-meter: 7.5/10

OK session. I blame the iffy squats on an out of town gym.

Other:
- 2hr session
- cup of instant coffee

 

[golvmopp]

Morning weight: 98.2kg

Paused DB flies
10kg*10*3

BP (tng)
60*5
70*5
80*5
90*5
100*5
110*5
120*4
125*3 NEW 3RM!
100*5 (2 second pauses)

Havent really pushed my repmaxes on the bench for a while, so here we go.

Paused DB flies
10kg*10
12.5kg*10

Standing DB skullcrushers
32.5kg*10
32.5kg*9
32.5kg*8

Tricep rope pulldowns
(burnout)

Lat raises
10kg*12*3

SLDL
60*5
100*5
120*5
130*5
140*3
150*2 (shoddy form)
100*10 (good form)

Treadmill
2km @ 13kmh. 9:19, 162kcal.

Mustard-o-meter: 8.5/10

Awesome session, actually. Even managed to cram in some banter with a nice piece of ass as I'm riding the momentum from this weekend.

Other:
- 1hr40m session plus treadmill.
- 2tbsp coffee.

 

[Flash_Monsta]

I'd be happy for you, but it looks like you're going to beat me to dat dere 140kg.