PR Abducted by robots

[golvmopp]

Morning weight: 95.6kg

SLDL
60*5
100*5
120*5
130*5
140*5 -belt- (slow last two reps)
120*5*2

Good form til the 140kg-set, which still was OK albeit slow.

Sumo DL
60kg*5
100kg*5
120kg*5
140kg*5 (KEEP HIPS HIGH DAMMIT)
150kg*5 (same problem)
140kg*5 (dont be too slavish on the bar-on-shins-cue - it's causing your low hips)
140kg*5

Gotta remember to keep my hips high - the difference between a high vs low hip sumo pull is fucking ridiculous. Trying to pull with a more vertical back angle is reminiscent to getting hit by a train when trying to get the weight off the floor. Also - remember to angle feet outwards!

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

Paused pullups
BW*5
+10kg*6*3

DB curls
17.5kg*10*3

BB curls
35kg*10
35kg*9

Paused DB flies
10kg*10*3

Prehab. Every time I do these with focus on form and stretch my dodgy left pec feels better.

Mustard-o-meter: 7.5/10

Felt like a beached whale after my excessive overkill at the chinese buffet, somewhat surprised I managed to get to the gym at all! Ended up being a fairly good one!

Other:
- 2hr20m session
- no caffeine

 

[toonie]

Do you have any videos of your sumo pull? I'm far from an expert, but I know a thing or two.

The best cue I can think of with regards to hip position on the sumo pull is knees OUT, hips CLOSE to the bar. Chris Duffin's video was the lightbulb moment for me when it comes to pulling sumo.

 

[golvmopp]

Do you have any videos of your sumo pull? I'm far from an expert, but I know a thing or two.

Will record on the next sumo occasion - your offer to help is very appreciated!

EDIT: Checked the video - yeah, he brings up my shortcomings on the sumo; hips end up too low and I lose all posterior chain activation in the lift. I'm trying to find the balance in regards to back angle and hip/bar positioning to end up with a consistent pull, not quite there yet.

 

[golvmopp]

Bonus session!

Paused BP
60*5
70*5
80*5
90*5
100*5*3
80*10

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

Seated hammergrip rows
68kg*12*3

Deficit leg raises
12*3

Mustard-o-meter: 8/10

Fun session! Got invited for an extra session by a gym bro.

Other:
- 1hr 45m session
- no caffeine

 

[golvmopp]

Bicycling
22km

Paused SOHP
40*5
50*5
60*5
70*5
75*5 (like butter!)
77.5*5 (had to work for this one, but they all went up)
60*10

SLDL
60*5
100*5
120*8 (maybe should have kept it a 5, but form felt pretty consistent throughout)
120*8 (good hammy stretch but form and barspeed getting shaky on later reps)

Form decay comes from that feeling you get when you're so new to an excercise that your muscles aren't used to working, hence not giving you any feedback that they're tired.

Paused pullups
BW*10
BW*10
BW*9 (failed the last one)

Lat raises
10kg*12*3

Front raises
10kg*10*3

Tricep rope extensions
36kg*12*3

Mustard-o-meter: 8.5/10

Unexpectedly good session considering I slept four hours and cycled 22km in total to the shooting range and back today, and had a wank against my higher cognition.

Other:
- 2hr session
- 1.75-ish tbsp coffee

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*3 -belt-
180*3 -belt- (getting pushed down too far, too upright)
180*3 -belt- (lacking mustard in the bottom, posterior chain fatigue?)
180*3 -belt- (last rep was a proper grinder)
120*5*2 -belt- (double paused, steel plates)

Feeling somewhat ground down, gotta lower the weights and/or back off the frequency for a while.

Paused DB flies
10kg*10*3

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

Shoulder's hurting a tiny bit. Cut it short.

DB rows
50kg*12*3

DB curls
17.5*7
17.5*7
15*10
15*10

Mustard-o-meter: 6.5/10

Body is telling me to chill the fuck out for a sec. I knew I shoulda toked up on Saturday.

Other:
- 2hr session
- 1.5tbsp coffee that did fuck-all.

 

[golvmopp]

Paused DB flies
10kg*10*3

Entirely painless.

BP
50*5
60*5
70*5
80*5
90*5
100*5
110*3
120*3
80*10*2

Paused pullups
BW*6
+10kg*6
+15kg*6*3
BW*10

DB skullcrushers
30kg*10
30kg*10
30kg*9

Left shoulder feels tight at the top. Adjusted form and stopped at parallell instead of going all the way down behind the neck - felt better.

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

BB shrugs
120*15*3

Mustard-o-meter: solid 7/10

Two days of rest did me good. Left shoulder is a tiny bit wonky still but can be brought up to par with diligent stretching and warming up. Trying to find a good balance between frequency and intensity.

Other:
- 2hr15m session
- 1.5tbsp coffee

 

[golvmopp]

Morning weight: 97.5kg

DL
60*5 (SGDL)
60*5
100*5 (SGDL)
100*5
140*5 -belt-
160*5 -belt-
180*5 -belt- (form was good, didnt feel any fatigue - just the bar speed felt somewhat lacking)
190*1 -belt-
200*1 -belt- (fucking awful form, lost the upper back. Slow rep)

FINALLY managed to troubleshoot one of my DL sticking points in the shitty first rep. Form cues: stand a bit wider, angle feet outward to give your hips enough space to sink between your knees (just like on the squats) rather than behind.

Paused SOHP
40*5
50*5
60*5
70*5 (very shaky set-up and form overall. Wtf)
70*5 (much better)
70*5

Left shoulder is wonky to and fro.

Seated hammergrip rows
68kg*12*3

DB curls
17.5kg*10
17.5kg*9
17kg*8

Lat raises
10kg*12*3

Front raises
10kg*10*3

Deficit leg raises
15*2

DB suitcase bends
32.5kg*10*2

Mustard-o-meter: 8/10

Fasted session - woke up at 530PM, downed a cup of joe and went into action. DLs felt great up to 200kg, which was a trainwreck. Gotta keep the SLDLs up but considering I havent done conventional DLs in a bit a month, they felt great.

Other:
- 1hr 45m session
- 1.5tbsp coffee

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*4
60*10
60*10 (last rep was a grinder)

DB rows
50kg*15*2

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

RDL
60*7
100*7*3

BB shrugs
130*15*3

Deficit leg raises
12*2

DOMS!

Treadmill
20min @ 11.2kmh, 3.73km, 288kcal

Mustard-o-meter: 7/10

Head wasnt there but body was in the game on the presses. The jog was nice.

Other
- 1h30m plus 20m treadmill
- no caffeine

 

[golvmopp]

Paused squat
60*5
100*5
120*5
140*3
160*2 -belt-
170*1 -belt-
175*1 -belt-
140*5*2 -belt-

SLDL
60*5
100*5
120*5 -belt-
130*5 -belt-

Paused DB flies
10kg*10*2

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

Paused pullups
BW*10
BW*10
BW*9

Lat raises
10kg*12*3

Mustard-o-meter: 7/10

Banged up to shit this week due to shitty sleep and self-imposed mental stress. Good session all things considered

Other:
- 2hr session
- 1.5tbsp coffee

 

[golvmopp]

Paused DB flies
10*12
12.5*12

BP (tng)
60*5
70*5
80*5
90*5
100*5
110*5
120*1
125*1
130*1 NEW PR! (fucking smoked it too)
132.5*1 NEW PR! (nice and even - felt like a 95% lift even if the barspeed slowed down significantly)
135*F (got greedy, but you've gotta push it sometimes)
100*10
Ayyylmao

Paused DB flies
10kg*12*2

DB skullcrushers
32.5kg*12
32.5kg*9
32 5kg*8

DB rows
50kg*15

Left shoulder hurts at the bottom of the movement. Switched the rest out for seated cable rows.

Seated cable row (hanmergrip)
75kg*10*3

BB curls
35kg*10
35kg*8

Mustard-o-meter: 8/10

Great session!

Other:
- 1hr 50m session
- no caffeine

[Yt]PPgrfXuHYWI[/MEDIA]

 

[Flash_Monsta]

Great job, Bench PR's are the best PR's. 140 by the end of the year? I'll race you to it!

 

[golvmopp]

Great job, Bench PR's are the best PR's. 140 by the end of the year? I'll race you to it!

Alright mate, you're on! (And thanks )

 

[Flash_Monsta]

It's on.

 

[golvmopp]

Bicycling
11.5km

Jog
4.75km

Double-pressed on Runkeeper, the app didn't record shit. Shame, because it was a good run by my standards.

 

[Porch_Rabbit]

Nice PR! I bet you can almost taste dat dere 300

 

[golvmopp]

Nice PR! I bet you can almost taste dat dere 300

Thanks! Dude, I caught some serious flava for it. It feels so fuckin good to catch some wind in the sails on the bench and graduate from "fucking little girl weak" (for my size) to "decidedly average".

DL
60*5 (SLDL)
60*5
100*5 (SLDL)
100*5
120*5
140*3
160*3
180*3 -belt-
190*3 -belt- (symmetry thrown off as I pull the bar into the shins)

SLDL
120*5*3

BB shrugs
130*15*3

Squat
60*10
100*10*3

Paused SOHP
40*10
50*10
60*10
60*10
60*9

Lat raises
10kg*12*3

Mustard-o-meter: 8/10

Last day of school for this term, great atmosphere on campus. Dicked around liberally at the gym. Gonna work the nightshift (as usual) this weekend at the hotel, then I'mma fuck off to G-burg for a week.

Other:
- 2hr20m of effective work, circa
- 1.75tbsp coffee

 

[golvmopp]

BONUS SESSION!

Afternoon weight: 96.8kg (dry and empty after 4.75km jog)

Jog
4.74km, 24:01.

Paused pullups
BW*5
+10kg*5
+15kg*5
+20kg*5
+25kg*4+F(grip contributed to failing the last)
+30kg*3
+15kg*5
BW*7*2

Paused DB flies
10kg*10
12.5kg*10
15kg*8
17.5kg*7
12.5kg*10

Good and consistent form.

DB sidebends
35kg*10*3

Tried doing deficit leg raises but abs were fucked.

Mustard-o-meter: 7/10 for what little work was done.

Other:
- 1hr10m session
- no caffeine

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*3
80*3
85*F (MASSIVE headrush just as I had it on lockout)
70*5 (had to rest for a week at the racked position between reps 1 and 2 because of headrush)
70*5

Lat raises
10kg*12*3

Front raises
10kg*10*3

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

DB hammercurls
17.5kg*10*3

DB curls
30kg*10*3

SLDL
60*5
100*5
120*5 -belt-
130*5 -belt-
120*5 -belt-

Mustard-o-meter: 7.5/10

Fasted session. Press wasnt great but still OK all things considered. Getting nice and swole these days.

Other:
- 1hr 50m session
- 1.75tbsp coffee

 

[golvmopp]

Jog
4.75km, 24:56.

Fasted run - felt like a bag of shit. Should have eaten beforehand.