PR Abducted by robots

[golvmopp]

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

Well then, here's for success and prosperity in 2015!

DL
60*6
100*5
140*5
160*5
160*5
160*5

Good burn in the lats and low back. Solid form.

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

Good form. Fatigue crept in on the lats and upper back.

DB rows
50kg*11*2

Right arm is significantly weaker with faster form decay. Controlled motion, no bounce, no jerk... for the most part.

BB curls
35kg*10
35kg*8

Mustard-o-meter: 8/10

Good session considering I was rife with DOMS. Warming up again after the holidays.

 

[Flash_Monsta]

Nice job mate. Them DOMs after a little time off is a little like anal sex (so I've heard). Both painful yet weirdly satisfying.

 

[golvmopp]

Nice job mate. Them DOMs after a little time off is a little like anal sex (so I've heard). Both painful yet weirdly satisfying.

I'd describe it more accidentally knocking a broad up - a pleasant activity with entirely undesireable ramifications.

 

[golvmopp]

HBBS
60*5
100*5
120*5
140*5
155*5
155*5 (last rep was ugly. Kneecaving)
100*10

All steel plates. Felt like getting hit by a truck. Shit endurance, had to cut things short after the second 155kg-set.

Paused SOHP
40*5
50*5
60*5
65*5
65*5
50*10*2

I feel like a deflated balloon.

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

Facepulls
41kg*12*2

Mustard-o-meter: 6.5/10

Neither head nor body was fully present. Kind of expected after a very spotty month in terms of consistency.. At least my knee-issues have subsided with the more careful form. Gotta vary back and forth to find a balance between performance and longevity.

 

[golvmopp]

DL
60*5
100*5
120*5
140*5
160*5
170*5
175*5 (slow last rep)
160*5

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

DB rows
40kg*15*3

Did a test session at another gym that only had DBs up to 40kg.

Mustard-o-meter: 6.5/10

Mentally absent and physically dormant initially but the DLs clicked.

 

[Flash_Monsta]

Did a test session at another gym that only had DBs up to 40kg.
Mentally absent and physically dormant initially but the DLs clicked.

Consider yourself lucky with dem 40's, mate. One of the gyms I train at only goes up to 37.5kg.

How come you're mentally absent, mate? Everything cool?

It's girl troubles init, fucken women messing with our gainz.

 

[golvmopp]

Consider yourself lucky with dem 40's, mate. One of the gyms I train at only goes up to 37.5kg.

How come you're mentally absent, mate? Everything cool?

It's girl troubles init, fucken women messing with our gainz.

Nah, been feeling generally shitty for the past 7-8 months, ever since the last strength peak which culminated in the squat maxout in April (?). Don't know what it is, thinking about getting my test levels checked. Fucking idiot doctor didn't order one last time I went in for blood-work - drew five or six vials from me, of which not one was hormone level check.

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5*4
50*10*2

Good session! Keep elbows tight in both setup and motion.

HBBS
60*5
100*5
120*5
140*5
160*4 (last rep was slow so I took it safe.)
100*10*2

Back to bumper plates and a more ballistic squat. No juice, poor activation overall despite no significant fatigue.

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

Controlled execution with no bounce. Nice wide grip with plenty of lat activation.

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

BB curls
35kg*10
35kg*10
35kg*7
30kg*8

Mustard-o-meter: 7/10

Presses went well, squats were underwhelming.

Other:
- 2hr 20m session
- NoCaf un2 the year 2015

 

[golvmopp]

Morning weight: 98.0kg

DL
60*5
100*5
120*5
140*5
160*5
170*5
180*5 (hard as FUCK)
140*5

Gotta do some volume on these to increase work capacity on low back in particular.

Widegrip BB shrugs
140*10*3

Bench
50*5
60*5
70*5
80*10*4

Kroc rows
50kg*11*2

Mustard-o-meter: 8/10

First session in a while where I arrived at the gym with a bit of fire up my ass.

[Yt]fhFkKjidic0[/MEDIA]

 

[golvmopp]

Lat raises
10kg*12*3

BB curls
35kg*12
35kg*12
35kg*11

DB curls
15kg*6
15kg*6
12.5kg*10
12.5kg*10

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

Tricep rope pulldowns
36kg*8
36kg*8
36kg*6

Facepulls
41kg*12*3

Seated hammer-grip cable rows
61kg*12*3

Mustard-o-meter: 8.5/10

Just a quick and fun upper body hypertrophy session. Sick pump. TST. Joocy as fuarrk

[Yt]ba2IRyq3dyE[/MEDIA]

Other:
- 60min session (that has got to be a record of some sort)

 

[Flash_Monsta]

Great boulders n gunz session, brah.

 

[golvmopp]

^cheers mate. Gotta make those a regular addition, hypertrophy is a guilty pleasure.

Morning weight: 98.0kg

Paused BP
50*5
60*5
70*5
80*5
90*3
100*3
110*3 (could have bagged a fourth)
110*3 (slow third rep)
110*3 (better than last set)
80*10*2

Sluggish start but I'm ironing the form flaws out. Good form despite not being 100% on.

HBBS
60*10
100*10
100*10 (paused)
100*10

DB rows
50kg*11*3

Mustard-o-meter: 7.5/10

Didnt have much motivation heading in, but it turned out to be a good session! Shorter than usual due to me working tonight.

Other:
- 1hr30m session

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*5
160*5 (wonky 4th rep)
160*5
120*10

Back in track. Good mustard heading - perhaps related to the carbloading and preceeding meditation?

Paused SOHP
40*10
50*10
60*8 (could have gotten 9, maybe 10, but right elbow tingled)
50*10
50*8
50*7 (tng)
40*10 (tng)

Pullups
BW*5
+10kg*5
+15kg*5*3
BW*8 (no pause)
BW*4 (no pause)

All reps paused at bottom unless specified.

Lat raises
10kg*12*3
8kg*12
8kg*10

Polished the guns off with some seated DB curls, BB curls and seated cable rows.

Mustard-o-meter: 9/10

Good session!

Other:
- compact 2hr session

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*3
75*3
75*3 (third rep was a grinder)
75*3 (better mustard than last set)
60*9 (ninth went up, left an attempt at 10 in the tank)
55*10
50*9

Need to up the frequency. I'm rusty on wrist alignment and -endurance.

Paused squat
60*10 (of which half were paused)
100*5
120*5
140*5
140*5

BP
50*10
60*10
70*10
80*10
90*10
80*10

Mustard-o-meter: 7/10

Ok session. Press needs more volume.

Other:
- 1hr20m session

 

[golvmopp]

Paused SOHP
40*5
50*3
60*3
70*3
75*3
80*F
55*10*2 (tng)
50*9 (tng)
50*6 (tng)
45*8 (tng)

Getting some reps in.

Pullups
BW*10
BW*9
BW*4 (short rest)

Lat raises
10kg*12*2
10kg*10

Left elbow started popping from lateral pressure, didnt push it.

BB curls

Tricep rope pulldowns/facepulls superset

DB curls

Deficit leg raises

Mustard-o-meter: 8/10

Fun session, eventhough we're talking baby weights.

 

[golvmopp]

DL
60*5
100*5
140*5
160*5
170*5
180*5 (last was slow but steady. hard set.)
140*10
140*10

Gotta do these on off-days. Work capacity and form feels wonky. Dont know if the heavy DOMS that hit my abs and hip flexors after Friday's deficit legraises contributed to the sub-par performance, the lacking sleep, or the super carb-heavy diet of the day that left me in a coma.

BB shrugs

140*12*2

Regular grip pulled off the floor.

Squat
60*10
100*10*3

Lateral side of right knee felt tight in the bottom and popped on the ascent of 60kg-set. Disappeared after the first set. Gotta work on my hip symmetry in the bottom, feels as if one is tighter and doesnt sink down as well when I'm pushing my ass back at the turn.

DB rows
50kg*12*3

Paused DB flies
10kg*10
12.5kg*10
15kg*10
15kg*8

These felt good!

Mustard-o-meter: 7/10

All things considered an OK session with diet, sleep and timing (or lack thereof) in mind.

Other:
- 2hr 15m session
- poor diet and less than 7h sleep divided into two parts.

 

[golvmopp]

Morning weight: 98.0kg

Paused BP
50*5
60*5
70*5
80*5
90*5
100*3
110*1
120*1 (easy)
125*1 NEW PR! (MUSTARD!)
125*1
120*1
120*1
100*9+F
80*12

Awesome session. Bench felt really good minus a degree of unstability at the unrack. Made a new gym buddy too.

DL
60*10
100*10
140*10*2

Gotta start doing volume deads with a belt to recondition my abs. Lots of upper back rolling because my lower back is having a hard time keeping up.

Pullups
BW*5
+10kg*5
+15kg*5*2

Lats are tired.

Lat raises
10kg*12*3
8kg*12*2 (slow descent)

DB curls
15kg*10*3

BB curls
35kg*10
35kg*7

Mustard-o-meter: 8/10

New PR on the bench, tied with my TnG PR! Swole. Thick. Solid. TIGHT.

Other:
- 2hr20m session

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*5
170*3
140*7
110*10 (paused)

Low endurance in the lower back. Feels as if I'm having a hard time bringing my ass into the reps. Gotta put my belt back on.

Paused SOHP
40*10
50*10
55*9
55*8
(Long break)
50*12
50*10
40*9
40*10

Seated cable rows
61kg*12
68kg*12
75kg*12*2
61kg*12*2

Tricep rope extensions
36kg*11
36kg*11
36kg*8

Facepulls
41kg*12*3

DB shrugs
50kg*12*2

Mustard-o-meter: 7/10

Low back was whack, form and power felt off and another cheat meal with tons of carb-heavy insulinogenic food probably didnt do much to help me out, but at least I got swole as fuuuark by the end of it.

Other:
- 2hr20m session

 

[Flash_Monsta]

Great job with that PR mate!!!! bewm.

 

[MilkManUK]

Good work golvmopp