PR Abducted by robots

Jog
3.39km, 18:09. Midfoot-strike.

Walked the same distance back.
 
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Squat
75*5
92.5*5
110*3
137.5*5
157.5*3
175*2 -belt-
120*10*3

Weak upper back - way too many times that I slumped forward and partially GMed the weight. But hey, I had a week off with no weighttraining. First session w the Adipower Weightlifting shoes!

Paused Bench
60*5
75*5
85*10*3
85*9
85*7

Proper wrist alignment this time! No elbow issues! I also feel that this corrected a major flaw in my pressing technique, namely that the extended wrists caused my pectorals to lay dormant in the bench. I feel them working a LOT more now that the weight and wrists are aligned with my forearms. Good shit!

One-armed DB rows
52kg*12*5

Focusing on getting some proper bleedthrough on the muscles and increased control so that my elbow wont go pop again.
 
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Paused bench
45*5
55*5
67.5*3
85*5
95*3
107.5*1
115*1*3

Felt good and in control of the weight. Gotta put in heavy singles at submaximal efforts to boost my confidence in regards to form.

BB curls
40*3
50*1
55*1
60*1
62.5*fail

Well, there's my entry to the Sherdog bro-off!

Pullups
BW (99kg): 10, 10, 10, 9, 9

Squat
60*5
100*5
130*9*2

Ooh, burning hamstring pain. Plus, was late to GF, but the Adipowers really came to good use today! My hips were nice and limber so my squats were narrow and super stable on the first set, with no GM to speak of on the first set. Fatigue made the second set a much more rough around the edges, but things are shaping up!
 
Rotator cuff complex

DL
77.5*5
97.5*5
115*3
145*5
165*3
185*1 -belt-
195*1 -belt-
200*1 -belt-
202.5*1*2 -belt- NEW PR

Paused SOHP
40*5
50*10 (faint tingle at rep 7 - corrected wrist-alignment solved it)
50*10 (faint tingle again somewhere around rep 6)
50*10 (no tingle. Elbows below bar, constant wrist alignment, arched back to create a shelf on top of clavicles. Ugly, but no elbow problems.)
50*10 (no tingle despite sloppy wrist alignment. Squeezed glutes more, focused on diving my head under the bar as early as possible.)
50*10 (faintest of tingles at rep 6. Head-dive and wrist alignment is key!)

Pullups
BW (98.6kg morning wt.): 10, 10, 9, 8, 8

DB curlz
22*10*2 (admittedly shit form last three reps both sets)
18*10*3

P.s: apparently I am the most caffeine resistant person on the planet. Took me two sessions to develop tolerance for three tablespoons in a pint.
 
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Morning weight 98.0kg

Jog
3.3km, 17:44. Midfoot-strike

Farted out w calves at thr 3k mark for about 200m. But look at that! Improvement!

Walk
3km
 
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Paused SOHP
35*5
40*5
47.5*3
60*5
67.5*3
75*1
80*1*3
50*10*4

Tingles: faint at BBB-set 3, reps 5 and 9. Otherwise, we're all good! Things are progressing!

One-armed DB-rows
52*12*5

Squat
60*5
100*5
120*10*5

Aaaaaaaaaargghhh, today squats were fuckin murderous. My weakspots are the quads. Need to hammer those with even stricter high-bar squats since they're the source of my GMing the squats.

Tits and metal, bicches

419721129.jpg


[Yt]C5MdbGnlClQ&feature=youtube_gdata_player[/MEDIA]
 
2hr walk today covering 10.3km through new woods. Absolutely beautiful, the forests west of my apartment.
 
Squat
75*5
95*5
112.5*3
122.5*5
142.5*5
160*5 -belt- (went for 6 and failed)
130*10
130*10
130*7

Crap form on BBB-sets. GM-galore and weak upper back and glutes.

Paused bench
50*5
65*5
85*10*3
85*8
85*9

No tingles! Starting to get the feel for the new weightbalance and the pectorals are catching up nicely.

One-armed DB-rows
52*12*5

These got progressively easier.

DB curlz
18*10
18*10
18*7
 
Jog
5.86km, 36:31, midfoot strike

Jogged with GF for first time. She bragged about kicking my ass on cardio but apparently pollen was tough; she slowed to a walk. Victory *flex*

SRs tho - midfoot strike today felt good, could prolly had gone almost the entire distance!
 
Paused bench
45*5
55*5
67.5*3
72.5*5
85*5
95*5
105*1
110*1
115*1

Tng bench
115*1
120*fail

Pullups
BW: 3
+14kg (tot. ~110kg): 6*5

Rotator cuff complex (3 sets)

Motivation is fucking awful today, and energy levels dogshit.
 
SGDL
80*5
100*5
120*3
127.5*5

DL
147.5*5
167.5*5 -belt-
185*1 -belt-
195*1 -belt-
200*1 -belt-
205*1 -belt- NEW PR
200*1 -belt- (ugliest rep in existence)

DB shrugs
30*15*3

DB curlz
22*10*5
18*12
18*8

Lat raises
10*10*5

One-armed pulldowns
20*10
25*10*3
25*8

Dont know whether it was me sleeping for 11 1/2 hours, eating the majority of the food before the workout, the added carbs, the two scoops of old skool Crack with DMAA or the liftbuddy I had with me, but todays workout went really well! Hoo-ah!

[Yt]YF-MkLZpbiM&feature=youtube_gdata_player[/YT]
 
Nice DL, man. Grats for the PR.
 
Thanks miaou and Jaunty.

Paused SOHP
32.5*5
40*5
47.5*3
50*5
60*5
67.5*6 (tingle on rep 4. Shitty wrist alignment)
70*5
72.5*3
52.5*10*3

Very faint tingle at BBB-set 2 last rep.

Strict BB curls
30*6
40*3
50*1
55*1
57.5*1
60*fail
47.5*4*4

Lat raises (get yo swole on)
10*10*6

Pullups
Bw: 3
+14kg (~110kg tot): 6*5
Bw: 9

Onearmed pulldowns
20*10
25*10*4

Felt absolutely crushed at the concept of doing BBB-squats today. I'm probably gonna give em another few days of rest before hitting them.
 
Long walks today.

Walking
3.4km 33:13
9.31km 1:29:38

Felt good mang.
 
Morning weight 96.7kg

Squat
75*5
95*5
112.5*3
132.5*3
150*3
170*3 -belt-
170*3 -belt-
170*1 -belt- (didnt walk out properly, bumped the rack during descent and got pinned in the hole 2nd rep)
120*10 (good set! Decidedly high-bar - bar rest high on top of delts, no GM-ing, good glute activation throughthe set. Glutefatigue on later reps, minor forward tipping.)
120*10 (^ditto, fatigue leads to faintly slumped upper back on later reps)
120*10 (great set! Minor slump, but great balance.)
120*10 (good form cues but slumping started at rep 4. Faint but nonetheless tactile change in balance as upper back rounds slightly and weight shifts from glutes and quads to predominantly quads)
120*10 (slump galore. Forgot to focus on glutes, still wasnt a complete disaster but markedly worse balance alternating between forward slump or my ass shooting out rearwards. Homo)

Paused SOHP
40*5
52.5*10
52.5*10
52.5*8
50*8

One-armed DB-rows
52*12*5

Strict wall BB-curls
25*10
27.5*10

Holy shit fried arms. Fried everythings. Fucking two and a half-hour gym session, lalz.
 
Paused bench
45*5
55*5
67.5*3
77.5*3
90*3
100*6
105*3 (holy shit this went up easy. Cues: BIG breath when unracking, keep core tension, feel abdominals tense up)
110*3 (easy first two. Third rep wad a grinder Remember the new cues!)
85*10
85*9
85*10

My form and mentality changes during these BBB-sets in a way that is not beneficial for heavier benching. Im more or less under constant tension which saps me of power during the latter half of these sets, leading to me trying to bang out reps as fast as possible at the expense of the form I need to refine in the paused bench. Thinking of replacing these paused BBB-sets with touch-and-go BBB for the sake of swoleness.

BB wall curls
20*5
30*5
40*3
45*3
50*3*5

Pullups
BW: 3
+14kg (~110kg): 6*5

Squat
60*3
100*5
120*10*5

Great squats today! Overall great session! Number of pissbreaks: 5

Mustard-o-meter: 8.5/10

[YT]DHdFTxu5M38&feature=youtube_gdata_player[/MEDIA]
 
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Morning weight 95.6kg.

Jog
3.36km, 17:24 (PR)

Walk
Same distance back

Midfoot strike - no issues, no excessive calf fatigue. Gonna start quantifying my cardio to measure my progress for my own sake! Feeling great these days! Weather is wonderful, I'm energetic, I'm drawing again, cut is finally progressing again, lifts are moving forth along with the new techniques and cues on the bench, SOHP and squat, and the new running step is sooooo much better for my knees. Life's plain good!

On the subject of my cut - with summer being here and shirts coming off, I realise just how severe the starting position of my cut was, and also how far below my potential I've been treating myself in regards to training and diet. I've also come to terms with my genetical shortcomings (insane susceptibility to water retention and ease of fat mass gain), but also started to question just how much of it is genetics and how much is attributable to a history of poor lifestyle. I've got a great frame in regards to it being able to hide my flaws - even now at 95.6kg, almost fifteen kilos into my cut, I'm not by the furthest stretch of the imagination jacked, with my BF-percentage probably around 20%. The only reason why I havent seen this creeping death coming is because I'm lucky enough that my body deposits fat VERY uniformly, with buildup at the glutes and thighs. (Rampage-ass)
So here I am, questioning just how far I can go in a long perspective, wondering how I'd look at a legit 12-15% bodyfat, if staying there is genetically feasible to me, and how much (or little) lean mass is actually on my bones. Then again, Rippetoe says I should just shut up and squat.

Cliffs:
- go fuck yourself.

Mustard-o-meter: 7/10

comedians-bill.jpg
 
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SGDL
80*5
100*5
120*3

Deadlift
137.5*3
157.5*3
177.5*6 -belt-
185*3 -belt-
115*10*3

Quads fatigue quickly, poor glute engagement. Noticed on last BBB-set, squeezed glutes, quads contracted even harder and fatigued even quicker, hahaha

Paused bench
60*5
80*5
85*10
85*10 (minor tingle rep 7. Probably wrist aligment.)
85*10

Focused on technique. Great pectoral recruitment these days! Setup-notes: use the Adipowers, put the carpet underneath your feet.

Crashed HARD after the bench, tried resting and having a whey but head wouldnt have any of it. No rows today!

Mustard-o-meter : 6.5/10
 
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