PR Abducted by robots

[golvmopp]

Assitance excercises for rotator cuffs

Benchpress
60kg x 5
90kg x 3
110kg x 3
110kg x 3
110kg x 2
110kg x 2
110kg x 2
90kg x 8
90kg x 7

Barbell curls
55kg x 5
55kg x 3
55kg x 3
55kg x 3
55kg x 2
40kg x 12
40kg x 10

 

[golvmopp]

Deadlifts
120kg x 1
150kg x 1
180kg x 1
185kg x 1 x 5 (PR)

MMA
Got tapped thrice by a guillotine, RNC and a somewhat illegal reverse guillotine. Handed out two triangles, three armbars and a guillotine for their efforts.

 

[golvmopp]

Pullups
BW: 3, 3
+20kg: 6, 5, 4, 4, 3

 

[golvmopp]

Pushups
40, 12(interrupted), 30, 30

Squats
70kg x 4
110kg x 3
150kg x 4
150kg x 4
150kg x 3
150kg x 3
150kg x 1
120kg x 10

MMA
Triangle their asses while they're going for the elbow-digging pass.

 

[golvmopp]

SOHP
50kg x 3
60kg x 3
75kg x 4
75kg x 3
75kg x 4
75kg x 3
75kg x 3
60kg x 9
60kg x 8

MMA
Triangle's quickly becoming my go-to move.

 

[golvmopp]

Assistance excercises for rotator cuffs

Benchpress
60kg x 5
90kg x 3
110kg x 3
110kg x 3
110kg x 2
110kg x (fail) - I farted
110kg x 1
110kg x 2
110kg x 2
90kg x 8
90kg x 7

Barbell curls
55kg x 5
55kg x 4
55kg x 4
55kg x 3
55kg x 3
45kg x 10
45kg x 7

Lateral raises
14kg x 8 x 5

Kroc rows
32kg x 20 x 3

 

[golvmopp]

Deadlifts
120kg x 1
170kg x 1
185kg x 1 x 4

MMA

 

[golvmopp]

SOHP
50kg x 4
60kg x 3
75kg x 5
75kg x 4
75kg x 4
75kg x 3
75kg x 3
60kg x 8
60kg x 8

Barbell curls
55kg x 4
55kg x 4
55kg x 4
55kg x 3
55kg x 3

Lateral raises
14kg x 8 x 5

 

[golvmopp]

Squats
70kg x 3
110kg x 3
150kg x 3
150kg x 3
150kg x 2
150kg x 2
150kg x 2
120kg x 8

What the fuck? This set me back two weeks!

Kroc rows
45kg x 30 (PR)

Effortless.

MMA

 

[golvmopp]

MMA

Sustained AC-tear on last session, had to take this one easy. No lifting for at least a week.

 

[golvmopp]

Squats
60kg x 10
110kg x 5
135kg x 10
135kg x 7
135kg x 7
120kg x 7

Cardio
15 minutes on the elliptical, 5/8, 60rpm

 

[golvmopp]

MMA
Shoulder acting up after training. Need to remind myself to take it easy this week as well so I can return to the gym the next week.

 

[golvmopp]

MMA
Gunshy in sparring. Needs changing.

 

[golvmopp]

Fucking log-in wouldn't work. Here's the past couple of weeks' workouts.

SOHP
60kg x 5
75kg x 3
75kg x 3
75kg x 3
75kg x 2
75kg x 2
60kg x 8
60kg x 7

Squats
60kg x 5
110kg x 5
150kg x 3
150kg x 3
150kg x 2
150kg x 1
150kg x 1


--


Pullups
BW: 14, 8, 6

MMA

--

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
80kg x 10
90kg x 9
110kg x 2
110kg x 2
110kg x 1
110kg x (fail)
90kg x 7
80kg x 10
80kg x 7

Barbell curls
45kg x 10
45kg x 7
45kg x 7

Lateral raises
10kg x 12 x 5

--

Deadlifts
120kg x 3
150kg x 1
170kg x 1
185kg x 1
190kg x 1 (PR)
185kg x (fail)
180kg x (fail)

Snatch-grip deadlifts
120kg x 2
120kg x 1 x 2
120kg x 1 x 2

MMA

--

SOHP
50kg x 5
60kg x 5
75kg x 4
75kg x 3
75kg x 2
75kg x 3
75kg x 2
60kg x 9
60kg x 7

Lateral raises
10kg x 12 x 5

--

Squats
70kg x 10
110kg x 1
150kg x 1
160kg x 1
165kg x 1
170kg x 1 (PR)
170kg x 1
110kg x 10

Kroc rows
45kg x 30

MMA
100 burpees in 8:10

--

Benchpress
60kg x 10
110kg x 1
120kg x 1
125kg x (fail)
110kg x 2
90kg x 7

MMA

--

Pullups
BW: 15, 10, 8, 7, 5

Assistance excercises for rotator cuffs

SOHP
40kg x 10
45kg x 10
50kg x 10
55kg x 10
60kg x 9
60kg x 9
60kg x 8
60kg x 7
55kg x 7
50kg x 9

Seated cable row
72kg x 20 x 5

Benchpress
60kg x 10
70kg x 10
80kg x 7
70kg x 9
70kg x 8
70kg x 7
60kg x 10
60kg x 9
60kg x 9

Dumbbell curls
18kg x 10 x 2

--

Pullups
BW: 13, 8, 5

Squats
60kg x 10
80kg x 10
100kg x 10
140kg x 10
130kg x 10
120kg x 10
110kg x 10

--

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
70kg x 10
80kg x 10
90kg x 10
90kg x 10
90kg x 9
90kg x 7
80kg x 10
80kg x 10
80kg x 7
70kg x 10

Dumbbell curls
18kg x 10 x 2

--

Pullups
BW: 14, 9, 8, 7, 6

SOHP
40kg x 10
50kg x 10
60kg x 10
60kg x 9
60kg x 8
60kg x 7
50kg x 9

--

Snatch grip deadlifts with 5cm deficit
120kg x 1 x 5
130kg x 1 x 5
140kg x 1 x 3
150kg x 1
140kg x 1
130kg x 3
130kg x 3
(Hook-grip and chalk. Felt quite nice, actually - no need for straps whatsoever)


Kroc rows
45kg x 14 (Grip was absolutely fucked)

--

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
70kg x 10
80kg x 10
95kg x 9
95kg x 7
90kg x 8
90kg x 8
90kg x 7
80kg x 10
80kg x 7

--

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
70kg x 10
80kg x 10
95kg x 9
95kg x 7
90kg x 9
90kg x 8
90kg x 8
90kg x 7
80kg x 10
80kg x 10
80kg x 8

Pullups
BW: 13, 8, 5
--

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
70kg x 10
80kg x 10
95kg x 10
95kg x 7
90kg x 10
90kg x 9
90kg x 8
80kg x 12
80kg x 11

Pullups
BW: 12, 8, 6, 4

 

[golvmopp]

Pullups
BW: 13, 9, 8, 6, 5

 

[golvmopp]

Benchpress
60kg x 10
70kg x 10
80kg x 10
100kg x 8
100kg x 6
95kg x 7
90kg x 10
90kg x 8
90kg x 7
80kg x 10
80kg x 9
80kg x 6

If anyone wonders why I'm going berzerk on benchpress, it's because I've had to rest my back for the past two weeks. Regular lifting resumes next week. Titties for your patience.

 

[CRZA]

Nice PR's man.

 

[golvmopp]

Squats
60kg x 10
100kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Deadlifts
60kg x (1 x 5) = Five singles with one second pause on the floor between each one
100kg x (1 x 5)
120kg x (1 x 5)
120kg x (1 x 5)
120kg x (1 x 5)
120kg x (1 x 5)
120kg x (1 x 5)

MMA

 

[golvmopp]

SOHP
40kg x 10
50kg x 10
60kg x 10
60kg x 8
60kg x 7
55kg x 9

Squats
60kg x 5
90kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

Deadlifts
90kg (1 x 5)
125kg (1 x 5)
125kg (1 x 5)
125kg (1 x 5)

MMA

 

[golvmopp]

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
70kg x 10
80kg x 10
100kg x 7
90kg x 10
80kg x 10
70kg x 10
60kg x 10

Pullups
BW: 12, 8, 6, 6, 5, 3


Sup. Tits?