PR Abducted by robots

[golvmopp]

Working hard in here, keep it up mate!

Thanks, hombre! Also - WOOOO, HALFWAY TO BEING LOCKED DOWN!!!

Bicycling
6km, 20:15

DL
80*5
100*5
122.5*3
132.5*5
152.5*5
172.5*7
115*10*3

Raised my hips at the starting position - feels good! Nice glute activation throughout the movement, take note to keep the bar on your shins however! Dont let your knees slide outwards excessively, do not let the hips fall down the hole like in a squat! That "hips falling into the hole"-thing has robbed me of so much power and barspeed over the past months it's silly. Knees together!

Walled BB-curls
20*5
35*3
45*3
55*3*3 (New 3RM)

Paused BP
60*5
80*10*3

Bloody fucking shit, right elbow tingle returned on second set from rep 6 onwards, wrist alignment be damned. Form felt good otherwise - pinch that arch nice and high, unrack weight as you please with confidence, then get that wrist aligment straight prior to the first rep and push your traps into the bench as you press. Tingles were alleviated on set three by narrowing grip (pinky on ring instead of ring finger) and focusing on keeping elbows close to the body. Guess I'm a narrow presser.

Pullups
BW: 14, 9, 7

Shoulda called it quits after the PBP. Smarter in the long run not to burn myself out. Oughta put a cap at three lifts per session and 90min workouts.

Mustard-o-meter: 8/10

Bicycling
3.05km, 10:01

 

[golvmopp]

Bicycling
8.4km, 34:09

Bicycling
8.57km, 30:50

No speed records obviously, but I got lost like a zillion times.

 

[golvmopp]

SOHP
32.5*5
40*5
47.5*3
52.5*5
60*5
70*5
52.5*10*3

Urgh, couldnt do more than prescribed reps. BBB-sets were asymmetrical, poor base of power, forgot to tense my abs and glutes.

Pullups
BW (91.7kg): 3
+18kg: 7*3

These went great!

Squat
60*3
100*3
127.5*10*3

Holy shit these had some serious mustard behind them

Mustard-o-meter: 8/10

Amazing workout considering I had no caffeine - SOHP was shit but the other lifts more than made up for it!

 

[golvmopp]

Bicycling
8.5km, 26:14

Submission wrestling
Visited the club for the last time for the forseeable future. Five rounds of SW. D'arce, triangle, kimura off a triangle, straight anklelock. Almost got caught in a triangle from a talented beginner with an active guard last round, wasn't in 100% clean, but if I hadnt been so fuckin stubborn - today of all days ("TODAY IM NOT TAPPING TO A FUCKIN FIRST TERM WHITE BELT") - he'd have had it. He called it off lwhen it failed because of heatstroke.

Bicycling
5.97km, 19:00

Bicycling
3km

 

[golvmopp]

Squat
75*5
95*5
112.5*3
132.5*3
150*3
170*5 -belt-
127.5*10*3

Walled BB-curls
20*3
30*3
40*3
45*3
50*1
55*1
60*1 (New PR!) (+2.5kg)
62.5*fail (halfway up)
62.5*fail (a third up)
35*10*3

[Yt]rt0jfpspwG0&feature=youtube_gdata_player[/MEDIA]

SOHP
40*5
52.5*10*3

Found the sweetspot today where the weight rests comfortably towards the thumb - greatly aids in shelfing the weights with the lats and keeping the elbows pointing forward through the lift. Notes: push the elbows forward at the shelf! Gives a great boost out the hole! SQUEEZE DEM GLUTES. (ehehehe. Hole. Glutes.)

Kroc rows
52*27
52*17

Lactic acid buildup. Doubt a third set would have netted me much gainz.

Gooby y u do dis

Mustard-o-meter: 9/10

 

[golvmopp]

Rotator cuff excercises

Paused bench
45*5
57.5*5
70*3
80*3
92.5*3
102.5*3*3
85*7

Nothing in the tank. No ab pressure, no legdrive, form cues all shitty. Ugh.

Pullups
BW: 5
+18kg: 7, 6, 6

Crap session. Little sleep, busy schedule, poor diet.

Mustad-o-meter: 4/10

 

[golvmopp]

Bicycling
5.5km, 14:09

Bicycling
3.63km, 12:35

Bicycling
6km

Bicycling
3km

 

[golvmopp]

Bicycling
3km

DL
80*5
100*5
122.5*3
142.5*3
162.5*3
182.5*5
115*10*3

Fuckin bar has almost zero knurling left and the plates are skidding around like figure-skaters when I drop the loaded bar at any speed faster than "treading on eggshells". Technique feels good now that I'm a bit more acclimatized to higher hips at the start. Good bar-hump. BBB-sets were good mustard.

Walled EZ-curls
27.5*5 (?)
37.5*5 (?)
47.5*5 (?)
51.5*5*3 (?)

Dont know the exact weight of the bar, guesstimating 7.5kgs. GF did 5x5-squats on the standard barbell, hence the EZ.

Paused bench
60*3
80*3
102.5*3
102.5*3
102.5*5

Note to self: never half-ass the bench. It requires just the same dedication, focus and full-body pressure as the other major lifts. Go hard or go home! Form-cues: pinch the back, pinkies on the ring, legdrive your weight onto your traps!

Bicycling
6.1km, 24:38. Pants got chewed into the chain, which an instant later jumped halfway through the ride and I found out I have serious anger management issues.

 

[golvmopp]

Bicycling
5.49km, 15:45

Bicycling
3km

 

[golvmopp]

Rotator cuff complex

Paused SOHP
32.5*5
40*5
47.5*3
57.5*3
65*3
72.5*5
52.5*10*3

Losing stamina, hypotension's sapping me of a stable base, resulting in shoddy wristaligment. Elbowtingle ensued. Form-cue on shelfing the weight on lats when unracking tho!

Pullups
BW (92.3kg): 5
+18kg: 7*3

Feeling good on these.

Squat:
60*3
100*3
127.5*10*3

Stiff first workset, left TFL-ache. Successive sets felt okay.

Mustard-o-meter: 7/10 (barely)

 

[golvmopp]

Bicycling
3km

Squat
75*5
95*5
112.5*3
142.5*5
160*3
180*1
127.5*10*3

Felt all lightheaded and weird leading up to the 180. Probably been sitting inside studying too much. BBB-sets felt like shit. Poor symmetry and bounce-synchro.

Paused SOHP
40*3
52.5*10
52.5*9
52.5*10

Yup, definately not enough fresh air. Elbowtingle on second BBB-set, this time on descent as well as ascent. Mind your form! Not sure whether second workset was a nine or ten, because the third one was a breeze.

Walled BB-curls
20*3
30*3
40*3
50*1
55*3*3

Overall shit session. No oomph, lightheaded sensation throughout. Perhaps I do need to see a doctor about that hypotension.

Mustard-o-meter: 4/10

 

[golvmopp]

First session after weeklong vacation.

Squat
75*5
75*5
95*5
112.5*3
122.5*5
142.5*5
160*4 -belt- (5/3/1-fail)
120*4

Utter shit.

Paused bench
45*5
57.5*5
70*3
75*5
85*5
97.5*5

Seated cable row
72*20
72*10*3

30 seconds rest between each set.

Mustard-o-meter: 3/10

Maybe it's due to a week's absence from the gym, maybe because of the past week's diet, or the lack of caffeine and music, or the stress and commitments of this week's moving to V

 

[golvmopp]

DL
80*5
100*5
125*3
135*5
155*5
175*4 -belt- (5/3/1-fail)

Lower back DOMS. Obviously been passive for too long.

Pullups
BW (94kg): 11*3

Hanging leg raises
10*2

SOHP
32.5*5
40*5
47.5*3
52.5*5
60*5
70*4 (5/3/1-fail)
50*10
50*9

Mustard-o-meter: 6/10

Weak as shit but at least I didnt feel like a bag of dicks.

 

[golvmopp]

Bicycling
6.3km x 2, return trip.

Bicycling
3.2km x 2, return trip.
Squat
60*5
90*5
120*5
140*5*4

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

Pullups
BW(93.4kg yesterday): 11, 8, 8.

About an hour worth of outdoor activity with the new class on top of that.

Mustard-o-meter: 7/10

First gymsession in a while, and a new gym to boot in a new city, but it felt okay! Especially considering I went totally vanilla - no music, no caffeine.

 

[JauntyAngle]

Hey Golvmopp.

I'm trying to encourage all the Swolediers to go for a PR attempt during this month, to get some numbers on the board. I know you already have a curl PR up (which I think means you get some special sort of prize), but if it's at all feasible to go for a bench PR, or even both, it would be awesome. As I have said to (most of) the others, obviously people shouldn't disrupt their training in order to get this done.

 

[golvmopp]

^I've been piled up to my neck in shit these past three weeks. Right now I'm just trying to get a good rhythm going again, alas there will be no max-attempts for some weeks to come as my life is flat out too busy.

Bicycling
6.7km*2

DL
60*5
100*5
140*5
160*5
160*5 -belt-
160*5 -belt-

Paused bench
40*5
60*5
90*5*5
80*10
80*9

Seated strict cable row
27*10
41*10
61*10*5

Mustard-o-meter: 8.5/10

Going light on purpose so I can gain some momentum to blow past my old maxes. Good session today mentally! Might in part be the 600mg of caffeine, but fuckit.

 

[golvmopp]

Bicycling
6.8km

Squat
60*5
100*5
120*3
145*5*3
120*10

Ugh, today was tough.fuckin retarded layout on this gym - the platform is built short of the squatrack, meaning you have to lean forward to unrack the weight. Everyone uses bitchpads too.

Paused SOHP
20*5
40*5
50*5
60*3
65*5*3
50*10

Pullups
BW: 5
+15kg (~108kg tot.): 5*3
BW: 5

Mustard-o-meter: 6.5/10

 

[JauntyAngle]

^I've been piled up to my neck in shit these past three weeks. Right now I'm just trying to get a good rhythm going again, alas there will be no max-attempts for some weeks to come as my life is flat out too busy.

No problem. It is a "nice if possible, but no worries if not convenient" thing. Comps are fun but shouldn't actually detract from your training.

 

[golvmopp]

Bicycling
7.55km

Pullups
10*3

Paused pushups
25, 15

Jog
2.96km, 17:24

Pullups
10, 9, 10

 

[golvmopp]

Yesterday:

Paused bench
50*5
60*5
80*5
90*5
100*5*3
75*10*2

DL
60*5
100*5
135*5
165*5

Total shit DLs. 165 felt about twenty kilos heavier than it should.

Kroc rows
52*20
52*17
52*15

Walled DB curls
14*10*4
14*8

Lat raises
10*10*4

Serious lifting went like shit so I did some discolifting to pick me back up.

Mustard-o-meter: 7/10*

*dipped down to 4/10 on DL workset.

Barbell collars are totally fucked up with plates skidding around all over the place. No bueno.

General life shit:
First two weeks down in V