PR Abducted by robots

Treadmill
5min warmup

Double-paused pullups
BW*10*4

Paused squat
60*5
80*5
100*5
120*5
140*5
120*5
100*5
60*5

Paused BTN press
30*10
35*10
40*10
45*10
40*10
30*10

Lat pulldowns

DB curls

Pushups and some upper back prehab

Mustard-o-meter: 7.5/10

Pleasant surprise on the pullups!

 
Squat
60*10 (half pause half tng)
80*10 (ditto)
100*10 (ditto)
120*5
140*5
160*5 -belt
170*8 -belt- (remember to take your time between reps, keep the upper back tight and AVOID POSTERIOR PELVIC TILT)
130*10
60*10 (paused)

KB sidesquats

Deficit leg raises

Side plank crunches

Glute leg raises

Mustard-o-meter: 7.5/10

Slow start but overall good session! Also, a courtesy fuck-you to article 13:
1553664063654.png
 
Last edited:
MilkManUK said:
170 for 8? Nice.
Click to expand...

Thanks man. I've got a lot of rehab, prehab and rediscovery of old form cues to do before I'm bent back into old shape. It's a weird thing to see how easy it is for postural imbalances and deficiencies to creep in over time as life circumstances change.
 
Warmup
5 min treadmill

Paused bench
60*8
70*8
80*8
90*8
100*8*3
80*10*2

DB flies
16*8
20*8
24*8
22*8*2

Gotta start doing these on off days again, and bring the DBs closer to my feet than my head. Think cable flies for upper pecs. That actually stretches my pectoralis minor as opposed to digging me further into the shoulder injury hole.

45-degree incline DB press
22*8
26*8*3
26*7

DB side raises
10*12*4

Chest supported rows
(bunch of light sets for upper back prehab)

Mustard-o-meter: 6.5/10

Bench hasnt felt good in a long time. As time-tested classics seems to be a recurring theme for my current progress, I'll start doing flies again as a "main accessory" on off-days.
 
Yesterday:

Warmup
5min treadmill

One-armed cable rows
15*10
20*10
25*10*3
20*10

DB rows
42*16*3
32*10
24*10

DB flies
12*10
16*10
20*10*3

Double-paused pullups
BW*5*3

DB curls
18*10*3

Mustard-o-meter: 7/10

Today's morning weight: 98.3kg
 
Warmup
5 min treadmill

DL
60*5
100*5
120*5
140*5
160*5
170*10 (belt)
100*10*2 (SLDL)

Getting acquainted to a low-hip, quad-dominant lift again. BE MINDFUL OF LAT ENGAGEMENT!

BB shrugs
100*15*3

DB shrugs
24*12
28*12
32*12*2

DB side raises
10*12*4

Chest-supported row

Abs complex

Glute leg raises

Mustard-o-meter: 6.5/10
 
Warmup
5 min treadmill

Paused SOHP
40*5
50*5
60*5
70*5
75*3
80*3
80*3
80*2
75*4
70*5
50*12

Squat
60*10
80*10
100*10
120*10

Seated DB press
22*10
26*10
30*10
30*8

DB skullcrushers

DB front raises

DB side raises

One-armed cable tricep extensions

Glute raise complex

Mustard-o-meter: 7/10
 
Warmup
5min treadmill

Double-paused pullups
BW*10
BW*10
BW*9
BW*7 (narrower grip)

Gotta dial down the intensity a bit. Last week's double-paused 10*4 was a peak apparently.

Lat pulldowns
50*10
60*10
70*10
80*10
70*10
60*10

Paused SOHP
40*10
50*10
55*10
55*9 (right elbow tingle made a return)
50*8

Paused squats
60*8
80*8
100*8
120*8

Wider stance, pushing feet outwards (particularly at the bottom) in order to engage the medial glutes more.

Hammercurls

DB reverse curls

Seated cable row

Mustard-o-meter: 7/10
 
Squat
60*5
80*5
100*5
120*5
140*5*5
80*10*2

Light day focusing on a wider stance and pushing my heels out laterally to activate the glutes. Feels weak, but there's no hip impingement anymore, and honestly the glutes have been dormant for a while. Spring cleaning my form up in this bitch.

Glute raise complex

Abs complex

Wall deadlifts

Mustard-o-meter: 6/10
 
Morning weight: 98.6kg (after a day of pigging out, no less)

Gone into the gym for some mobility and rehab. Turning a corner being able to go to the gym without hoisting poundage and feeling content with it regardless. Mobility and stretching will take up a significantly larger portion of my training from this point on if I have any ambition of keeping this up as I grow older.
 
Dont worry, I have been training despite the logging hiatus. Had a DL session last week that left me more sore in the glutes than I've been for years due to focusing 100% on activation of glutes and perfect form and leverage. This'll be a recurring theme on all lifts as I rebuild them from scratch.

Paused SOHP
30*8
40*8
50*8
60*8*4
40*8

Pull the bar apart, keep elbows tucked inward. Tight lats through-out the lift are the key to a solid shelf and even form that prevents the elbows from flaring out. Be mindful of the right scapula that had a tendency to creep up the second you lose tension in the lats or veer off-path w the elbow. PULL BAR APART; TENSE THE LATS.

Paused squat
40*5
60*5
80*5
100*5
120*5
130*5
120*5
100*8
80*8

Push heels outward constantly to activate medial glutes as support.

Double-paused hammergrip pullups
BW*7
BW*7
BW*3

Had to compress these, but they were hard regardless! The pinch in the lats was great though, and they do fill a purpose as my last pullup-session revealed a tendency to rotate the humerus inward - the hammergrip pullups felt like a great way to counteract that by focusing on activating the lats and REALLY pushing the chest forward.

Mustard-o-meter: 7.5/10
 
Double-paused hammergrip pullups
BW*6*5
BW*5*3
(plus a few sets of assisted pullups...)

Paused dips
BW*8*4

Uneven handles due to broken pin.

45-deg incline paused DB press
22*10
24*10
26*10
28*10
30*10
22*10

Seated cable row

DB curl variations

Mustard-o-meter: 7.5/10

Pretty good session to kick off the Easter weekend.
 
Paused squat
60*7
80*7*2
100*7*2
120*7*2
130*7*2
100*10

Slow, focusing on gluteal activation.

Paused RDLs
40*7
60*7*2
80*7*3

Keeping lats tense. Forearms are getting blasted.

Paused BTN press
30*8
40*8*5

Mustard-o-meter: 6.5/10
 
Paused DB flies
12*8
16*8
20*8
24*8
24*8
24*6
20*8
14*8

Cable flies

Dips
BW*8*3

Paused bench
60*8
70*8*5

Pull bar apart, which facilitates tucking elbows, which facilitates upper back tension (<THIS IS YOUR MOST SIGNIFICANT WEAK LINK IN THE BENCH).

Front DB raises

Skullcrushers

Side DB raises

Mustard-o-meter: 7/10
 
DB rows
32*10*2
36*10*2
42*10*3

Refocusing on form, proper activation and TUT.

Seated cable row

Paused squat
60*5
80*5
100*5*3
60*10

Renovated my squat setup too. Narrow stance, toes pointed outward creating a nice 90-degree or so total angle (to make the knees and my massive quads track diagonally outwards, so that my hips can sink straight down into the hole, and to prevent any heel drift as I give the glutes a good squeeze), BIG deep breath prior to getting under the bar, which is held til I start the first rep. Activation out the hole = quads > med glutes > glute max.

Paused SOHP
40*5
50*5*2
60*5*3

Alternating DB curls

Mustard-o-meter: 7/10
 
As an addendum to the cues above: I've fucked myself for a long time by gradually losing touch with my body, allowing my ego to proritize short-term weights above long-term progression. I've then referred to the "trusted" PL sources of info (Rippetoe, Wendler and the likes...) to try to realign my form only to very recently realize that my build is an anomaly that requires setups across multiple exercises that are entirely antithetical to about 99% of the PL dogma out there, because that shit is written for human meatballs and sapiens-gorilla hybrids.

Thankfully I've amassed enough knowledge about anatomy through trial and error to start to make somewhat qualified decisions that actually serves my morphology without getting swayed by the latest flavor of the month-gimmick on instagram.
 
Paused dips
BW*12*4

Great warmup!

DL
60*5*2
80*5
100*5*2
120*5*2
140*5*4
80*8*3 (snatch-grip stiff-legged deadlifts)

Paused DB flies
12*10
16*10
20*10
24*7*2
16*10*2

Abs complex and glute raise complex

Wall deadlifts and rubberband reverse flies

Mustard-o-meter: 7/10

Been a couple of rough days but itching to get the wheels in motion again.
 
Paused SOHP
30*5
40*5
50*5
60*5
65*5
70*5*5
50*10*2

BIG breath. Keep shoulders and elbows pressed forward, flex upper pecs as you're doing this. Flex your asscheeks.

Paused squat
60*5
80*5
100*5
120*5*2
100*5

Seated DB press
18*10
22*10
26*10*3

DB skullcrushers

Side raises

Front raises

Mustard-o-meter: 7.5/10

Nice to have some oomph behind the presses again!
 
Double-paused pullups
BW*7*5

Primary cue is to have the scapulas contracted. For maximum efficiency, however, allow the scapulas to roll forward at the bottom, then contract them and pull yourself up in one fluid motion. (Reminder after having spent months fucking this order operations up, among many others - hence the many detailed form cues as of late)

45-degree incline DB press
20*10
24*10
28*10
32*10
34*10
34*10
34*9

Lat pulldowns

Reverse band flies

Bunch of curl variations

Mustard-o-meter: 7.5/10

Didnt feel like a million bucks heading in, but after a slow warmup things eventually picked up.
 
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