PR Abducted by robots

[golvmopp]

Morning weight at final phase of watercut: 93.4kg

Paused SOHP
32.5*5
40*5
47.5*3
55*3
62.5*3
70*5
75*3
52.5*10*3
52.5*9

Not even the slightest tinge of a nerve-pinch! Yaaaay!

Walled BB-curls
20*5
30*5
35*5
40*5
45*3
52.5*3*3
30*10*3

Pullups
BW: 5
+17kg (~110.5kg tot.): 6*3
+16kg*6
+16kg*5

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

Holy shit cliffs to self;
- NEVER FORGET GLUTE-RECRUITMENT AGAIN! Todays first two BBB-sets were the easiest of their kind in MONTHS! It also solves all the GM-issues I've had in addition to protecting my lower back from tailtucking.
- Dont breathe so hard before the descent. You're messing up the bar-positioning.

Mustard-o-meter: 9/10

 

[golvmopp]

Squat
75*5
95*5
112.5*3
142.5*5
160*3
180*1 -belt-
180*fail -belt-
160*3
160*1
120*10*3

Squats felt weak and thoroughly underwhelming today. Yesterday's cheat meals to blame? The poor night's sleep? Lack of protein and creatine supplementation? Dunno. Laugh and reload in either case. BBB-sets still felt reasonably easy and form was okay too - perhaps I need to up the frequency of heavier squats.

SOHP
40*5
50*5
60*3
70*3*4
52.5*10*2

Like butter! Faint tingles on rep 9 of both BBB-sets. Dont remember if I slacked on alignment.

One-armed DB-rows
52*12*5

RDL
100*7
130*5
130*5

All this high-bar squatting has left my posterior chain recruitment lagging a bit. Gotta start incorporating RDL's!

Mustard-o-meter: 7.5/10 (shit after squat max-sets, picked up with the later lifts which went like butter)

 

[golvmopp]

Rotator cuff assistance

Paused bench
45*5
55*5
67.5*3
85*5
95*3
110*1 (fucked up w plates!)
115*1
117.5*1*3 (new paused PR)
100*4

TnG BP
85*10

Nagging left anterior shoulder pain. Need to review my technique. Elbow angle, wrist alignment, high arch!

Wall BB-curls
30*5
35*5
40*5
47.5*5*4
30*10*2

Pullups
BW: 3
+16kg (~111kg tot.): 6*5

Feeling ugh.

Squat
60*5
100*5
135*5*5

Okay session. Squats were AK47 - serviceable but nothing special.

Mustard-o-meter 7.5/10

 

[golvmopp]

SGDL
80*5
100*5
120*3

DL
147.5*5
167.5*3
187.5*1 -belt-
195*1 -belt- (fireflies!)
205*1 -belt- (on bended knee)
115*10*3

Remember to impregnate the bar and flex yo buns. Pelvic thrusts!

Paused bench
60*5
80*5
100*5*3

Minor tingling despite what I think was proper wrist alignment. Notes: abdominal pressure! Unrack with confidence!

One-armed DB-rows
52*10*3

Cut workout a tad short to meet up w GF for some quality time. Also to try to make my workouts more time-efficient.

Mustard-o-meter: 8/10

 

[golvmopp]

Paused SOHP
32.5*5
40*5
47.5*3
60*5
67.5*3
75*1
80*1
85*1
87.5*1 NEW PR!
80*1*3
50*10*2

Walled BB-curls
30*5
35*5
40*5
45*5
50*3
55*2*4

Pullups
BW: 5
+16kg (~111kg tot.): 6*3

Squat
60*5
100*5
120*10

Stressful workout today. Thinking of cutting all assistance work down to three worksets.

Mustard-o-meter: 8/10

 

[golvmopp]

Squat
75*5*4
95*5
112.5*5

SOHP
40*5
50*5*5

Walled BB-curls
20*5
30*10*5

One-armed DB-rows
32*15*5

Mustard-o-meter: 6.5/10

Deload-week.

 

[CPP]

Paused SOHP

87.5*1 NEW PR!

Grats. Good to see hard work leads to PRs even on a deficit.

 

[golvmopp]

Grats. Good to see hard work leads to PRs even on a deficit.

Can't say the past few days have held much deficit, my diet has gone to shit, hahahaha! I'm gonna do my very best to at least hover around the same area before I get some routine going again, perhaps I'll write a longer blog-post about what I've been up to. Moving to another city due to studies.

 

[golvmopp]

Morning weight: 94.2kg. Holy shit I've lost weight despite of a projected surplus of 200-300 calories daily the past week. Stress and anxiety sucks donkey **** but is apparently awesome for weightloss.

Jog
3.75km, 20:45. Midfoot-strike. Totally effortless today! Had problems initially with an anterior tendon at the lateral side of the right ankle that dissipated as I got in the groove. I am now acclimatized to the midfoot-strike, and my knees love me for it! My overall pace is also improving considering how easy I took it today.

Mustard-o-meter: 8.5/10

 

[MilkManUK]

Nice work on the SOHP PR! Always a good one to get!

 

[golvmopp]

Bicycling
~3km

BP
45*5*4
55*5
67.5*5

Pullups
BW (~94.2kg yesterday): 14, 12, 10.

Walled BB-curls
20*10
30*10
30*10
35*10

Squat
75*5*4
95*5
112.5*5

Bicycling
~6.5km

 

[golvmopp]

Bicycling
~6.5km, ~3km.

Trying to master the art of not going ballz out.

Pushups
20, 20

Paused at the bottom.

 

[golvmopp]

DL
80*5*4
100*5
120*5

BP
45*5*4
55*5
67.5*5*2

One-armed DB-rows
32*20*3

Assistance excercises for rotator cuffs

Mustard-o-meter: 7/10

 

[golvmopp]

Assistance excercises for rotator cuffs

SOHP
32.5*5*4
40*5
47.5*5

Walled BB-curls
20*10
30*10
35*10
35*10

Squats
75*5*4
95*5
112.5*5

Pullups:
BW: (93.9kg this morning) 15, 12, 11

First AM session in forever. Squats felt sluggish and have been for some time.

 

[golvmopp]

Bicycling
9.62km, 27:38.

Just trying to master the art of cycling gently to save mustard for squats in preparation for moving to a new city this fall for psychology studies.

Pushups (paused bottom)
25, 25, 25, 25

 

[golvmopp]

Bicycling
9.4km, 27:38

Bicycling
8.6km, 23:51

Walk
3.3km

 

[golvmopp]

Bicycling
6.45km, 22:38

Squats
75*5
95*5
112.5*3
122.5*5
142.5*5
160*6
127.5*10*3

Getting the feel for the squats again. Notes: prime muscles by firing full force at descent on first two warmups, then ease into relaxed descebts to get a good bounce at the hole. Remember postural cues! Push outwards at HEELS, NOT TOES! P.S: work capacity on BBB-sets feels shot.

Paused SOHP
40*5
47.5*5
52.5*10*3

Holy shit, ran out of mustard hard on second workset. Probably all that bicycling tiring out my shoulders.

Walled BB-curls
20*5
30*5
35*3
40*3
45*3
50*5*3

Kroc rows
52*20*2

Was gonna label these "one-armed DB-rows", but lets not kid ourselves... arms were gassed.

Mustard-o-meter: 7.5/10

[Yt]CxyQGtcH30k&feature=youtube_gdata_player[/MEDIA]

Bicycling
3km

 

[golvmopp]

Paused Bench
45*5
57.5*5
70*3
75*5
85*5
97.5*8
80*10
80*10
80*9

Pinch your back! Focus on folding your upper back and coccyx together! Take note of stricter pauses. Work-set did not feel good; probably got ahead of myself and out of rhythm and abdominal pressure.

Pullups
BW: 3
+17kg (~110kg. tot): 7*3

Strict pause on first two, used bottom bounce on last set.

Squats
60*5
100*3
127.5*10*3

Banged up as shit on these. Work capacity shot, but form checks out OK!

Mustard-o-meter: 8.5/10 (600mg of caffeine baby)

 

[golvmopp]

Pushups (pause at bottom)
25*4

Bicycling
9.05km, 30:11

 

[MilkManUK]

Working hard in here, keep it up mate!