PR Abducted by robots

[golvmopp]

Squats
67.5kg x 5
82.5kg x 5
100kg x 3
117.5kg x 3
132.5kg x 3
150kg x 3

Bare minimum on purpose.

Benchpress
45kg x 5
55kg x 5
65kg x 3
77.5kg x 3
87.5kg x 3
100kg x 6

Got a massive headrush on the first rep and tried in vain to salvage the rest of the set. Perhaps I ought to do bare minimum on the bench too, despite the headspace.

Kroc rows
46kg x 25

---

Thinking of doing bare minimum weeks on the 3- and deload-weeks, and AMRAP on the 5- and 1-weeks.

 

[golvmopp]

SOHP
30kg x 5
37.5kg x 5
45kg x 3
52.5kg x 3
60kg x 3
70kg x 7
45kg x 10 x 5

Pullups
BW: 12, 7, 6, 5, 5

Tricep rope pulldowns
42.5kg x 10 x 5

DB curlz
16kg x 10 x 5

Good session! Hit a wall at the pullups and plowed through it.

 

[golvmopp]

Visited the club for the first time in three months and rolled. Got subbed a couple of times and also handed a bunch of them out. Fair diversity, though mostly leglocks. A straight armbar from kesa gatame too. Eight five minute rounds in all.

I just realised my girlfriend is really strong for her size. Both squatted and deadlifted her own bodyweight on the first session. Im proud of her for that, in addition to realizing that the girl in the pic above looks just like her. Now lets cultivate her upper body strength too.

 

[golvmopp]

Deadlifts
70kg * 5
87.5 * 5
105 * 3
122.5 * 3
140 * 3
157.5 * 3

Messed up ab pressure on final rep, left lumbar went pop. Gonna hurt for a while i guess.

BB shrugs
110 * 15
120 * 15 * 4

DB curls
16 * 10 * 5

Lateral raises
10 * 12 * 5

Assistance excercises for rotator cuffs

Situps
25 * 3

Need to compensate a bit on the abdominal side to avoid hyperlordosis.

 

[golvmopp]

Fuckers at the temp agency called me in on short notice yesterday for an evening shift, hence the missed workout.

Squats
67.5kg x 5
82.5kg x 5
100kg x 3
125kg x 5
142.5kg x 3
157.5kg x 4
100kg x 10

Benchpress
45kg x 5
55kg x 5
65kg x 3
82.5kg x 5
92.5kg x 3
105kg x 4

Only the last set felt like absolute shit. Strange.

Kroc rows
46kg x 20

Unilaterally felt like shit.

 

[golvmopp]

Deadlifts
70kg x 5
87.5kg x 5
105kg x 3
132.5kg x 5
150kg x 3
167.5kg x 8

Assistance excercises for rotator cuffs

SOHP
30KG x 5
37.5kg x 5
45kg x 3
57.5kg x 5
65kg x 3
72.5kg x 4

Pullups
BW: 12, 7, 5, 5, 5

Good session! Nice pump afterwards, but thinking about going fourway split so that the fatigue of my squats dont affect thr bench.

 

[golvmopp]

Second deload week

Squat
67.5 * 5 * 4
82.5 * 5
100 * 5

BP
45 * 5 * 4
55 * 5
65 * 5

Seated cable row
72 * 15 * 3

DB curlz
16 * 10 * 3

 

[golvmopp]

SOHP
30 * 5 * 4
37.5 * 5
45 * 5

Pullups
BW: 5 * 5

Rope pulldowns
42.5 * 10 * 5

DB curls
16 * 10 * 5

Lateral raises
10 * 12 * 4

 

[golvmopp]

Assistance excercises for rotator cuffs
(external rotation, external rotation with horisontal humerus, internal rotation)


Deadlifts
70kg x 5 x 4
87.5kg x 5
105kg x 5

Shrugs
105kg x 10 x 5

DB curls
18kg x 10 x 5

BB curls
40kg x 10
40kg x 7

Yeah I did two types of curls. And it felt great.

My belt should be here anytime this week!

 

[golvmopp]

Squats
67.5kg x 5
85kg x 5
102.5kg x 5
110kg x 5
127.5kg x 5
145kg x 8 (belt)
102.5kg x 10 x 2

Fuck, my quads ran out of steam brutally, basically before I even went for the workset. Felt like quitting after five, grinded out three more good reps. Belt makes a world of a difference! I like it a lot - superb quality. Eager to see what deadlifting in it feels like!

Situps
25 x 3

DB curls
18kg x 10 x 5

Lateral raises
10kg x 12 x 4

 

[golvmopp]

Benchpress
45kg x 5
57.5kg x 5
70kg x 5
75kg x 5
85kg x 5
97.5kg x 8
70kg x 10 x 5

Kroc rows
46kg x 25
46kg x 22
46kg x 15

 

[MilkManUK]

Good work in here mate.

 

[golvmopp]

Deadlifts
72.5kg x 5
90kg x 5
107.5kg x 3
117.5kg x 5
135kg x 5
152.5kg x 12 (belt)

Need to stop being so eager on the sets prior to the workset. Sloppy abdominal pressure = right lumbar pain on set five. Good thing the belt helps form so much.

BB shrugs
120kg x 12 x 4

Form gets sloppy. Perhaps up the weight but lower reps and go super strict on form.

DB curls
18kg x 10 x 5

Starts getting easy. Raise to 20kg within a couple of weeks perhaps.

BB curls
40kg x 10
40kg x 8

Just a vanity burnout.

 

[golvmopp]

SOHP
32.5kg x 5
40kg x 5
47.5kg x 3
50kg x 5
60kg x 5
67.5kg x 8
47.5kg x 10 x 5

Pullups
BW: 11, 7, 6, 5, 7 (< wtf?)

Assistance excercises for rotator cuffs

Hammercurls
18kg x 10 x 3

-------

A jew with a hard-on walks into a wall. What happens?
- He breaks his nose.

 

[golvmopp]

Squats
67.5kg x 5
85kg x 5
102.5kg x 3
120kg x 3
135kg x 3
155kg x 6 belt
102.5kg x 10 x 4

Form turns to utter shit on the BBB-sets.

 

[golvmopp]

Benchpress
45kg x 5
57.5kg x 5
70kg x 4
80kg x 5
92.5kg x 3
102.5kg x 4
70kg x 10 x 5

Kroc rows
46kg x 30
46kg x 22
46kg x 17

Assistance excercises for rotator cuffs

DB curls
18kg x 10 x 3

Lessons:
- my triceps are stronger than my chest. Hence, pinky on the ring at this point.
- i almost dropped the kroc rows because they stopped being fun. Then i started doing three amrap-sets instead of one. Hence, if you start stalling on an excercise, do more of it before looking around for a complement or replacement.
- im horny as fuck.

 

[golvmopp]

Deadlifts
72.5*5
90*5
107.5*3
125*3
145*3
165*8

Bb shrugs
130*10*5

Pullups
BW: 6*5 sets

Lateral raises:
12*10*5

 

[golvmopp]

SOHP
32.5kg x 5
40kg x 5
47.5kg x 4
55kg x 3
62.5kg x 3
70kg x 6 (Probably had one more in the pipe, but needed two more to increase theoretical 1RM. Saved it)
50kg x 10 x 5

Pullups
BW: 6x5

Lessons:
- If you're feeling bored or weak with a certain lift, DO MORE OF IT.
- Wanna get bigger? DO MORE MAIN LIFTS before throwing in needless assistance excercises. Thinking about replacing tricep extensions and lateral raises with bench/dumbbell-press and SOHP completely.

 

[golvmopp]

Squat
67.5*5
85*5
102.5*5
127.5*5
145*3
162.5*5 belt (new RM)
102.5*10*5

Benchpress
60*10
70*10*5

Pullups
BW: 6*5

Goood session. Took bbb-sets on squats much slower, breathing between each rep. Much better form.

 

[golvmopp]

Bench
45*5
57.5*5
70*3
85*5
97.5*3
110*3
70*10*5

Kroc rows
46*30
46*24
46*20

Squat
105*10*5

Still lifting but note to self; tired as fuck, but something's clicking with the squats - core feels fucking rock solid. No forward dip, no "gearshifting" with the core pressure on the way down, no goodmornings. Feels good man.

Edit: the shorts are snug around the hips and quads eliminating any sortof twisting motion in the hips on the way up that usually saps me of power. Lesson learned: mimick by pushing your feet outwards when descending. That guides your hips down evenly.

Edit 2: the first half of the last set was superb. Good depth, bounce and hipdrive. I keep noticing however that my feet keep turning outwards as the set progresses, which is what causes my twisting hip and asymmetrical ascension. Remedies?