PR Abducted by robots

[golvmopp]

Squat (lowish bar)
60*3
100*3 -belt-
120*3 -belt-
130*1 -belt-
145*1 -belt-
155*1 -belt-
165*3*3 -belt-
130*10 (high bar)

My wrists have lost their familiarity with low-bar squatting. Stretch! Also, dont forget to stretch your hipflexors!

Paused SOHP
40*3
50*3
60*3
70*5*3
55*10

Fixed! The missing link was puffing the chest too much and too much lateral displacement of the deltoids. Rest the bar way high, just above the clavicles! Just remember to keep your elbows pointing FORWARD and keep flaring to a minimum and youse good, homie!

Speed deadl

 

[golvmopp]

Morning weight: 91.1kg < lals?

AM core session

Lying leg raises
15*3

Lying sidewards leg raise
15*3

Side-plank crunches
15*3

 

[golvmopp]

Morning weight: 90.8kg

GAAAHH SO CLOSE. Didn't even go for a conscious deficit! Gotta finish the job now that I'm so close.

Squat (lowish bar)
60*3
100*4 -belt-
120*4 -belt-
140*2 -belt-
160*1 -belt-
165*3*3 -belt-
130*10 (high bar)

These are feeling real good at this point. On the worksets I have a small sticking point midway up, where my hip and glutes take a small moment before powering through. Probably because my wrists arent flexible enough yet to put the bar soundly above the hips at all times. This will be corrected in due time.

Paused bench
50*3
60*3
80*3
90*2
100*1
105*3*3

Dunno what's up with my bench. Maybe I'm frying myself too hard on the squats. Gonna try flipping the order next session. Did feel good when I incorporated the latissimus pulldown-cue at the bottom of the bench - managed to achieve a satisfactory full body tension. Still need to work on the bar path up and down the motion, however. Not quite there yet. Thinking about focusing on LOTS of sub-max and near-max paused singles perfecting the form before shooting for a new TNG-max.

Kroc rows
50kg*22
50kg*20
50kg*17

No grip farting!

Mustard-o-meter: 7/10

Solid squats, bench was meh, krocs were okay. A good, workmanesque Kalashnikov of a session.

Notes: saw a group of three girls fucking butcher squat and RDL form.

 

[golvmopp]

DL
60*3
100*3
130*3 -belt-
140*3 -belt-
150*2 -belt-
160*2 -belt-
170*1 -belt-
170*1 -belt-
180*1 -belt-
190*1*2 -belt-
195*1*2 -belt-
190*1 -belt-

Bar drifted forward a bit as the upper back rounded on reps 3 and 5 of worksets.

Speed deadlifts
130*3*6

90 second rests.

Paused SOHP
40*3
50*3
60*3
72.5*5*3
55*10

Good shiz! Expand the beach-head at 72.5 for another week. BBB-set felt solid, another week at 55, then on to 57.5.

Pullups
BW (91.2kg): 5
+20kg: 5*3
BW: 10

Increase to 22.5kg to shake things up!

Walled BB-curls
30*5
40*10
40*8
35*8
30*10
30*8

Assistance excercises for rotator cuffs

Total workout time: 2:40-ish. Sorry, the biceps and rotator cuffs needed attention!

Mustard-o-meter: 8/10

Deadlifts were good, SOHP were excellent and the pullups were good as well. I've got some things that need to be resolved on the DL, mainly upper back and lat-activation. I'll have to think about it. In the meantime - TITS!!!!

 

[golvmopp]

Squat
60*3
100*3 -belt-
120*3 -belt-
140*2 -belt-
150*2 -belt-
160*1 -belt-
170*3*3 -belt-
130*10 (high bar)

Worksets felt fuckin' breezy comparatively speaking. Some sticking at that midway point, and upper back rounding, but otherwise damn good squatting.

Paused bench
50*3
60*3
70*3
80*3
90*2
100*1
102.5*1
105*1
110*1
110*1
115*1
115*1
115*1

Paused speed bench (60%)
70*3*6

Excellent pop off the bench on all sets up to 90kg. New cues: remember to turn your feet outward a bit to get proper legdrive. During setup, get that arch as high up as possible, dip down just enough to barely touch the bench with your asscheeks. 115s was easier than the 110s. Would definitely have taken 117.5kg, maybe 120kg for a paused PR, but for now just getting in the mental headspace for heavy singles feels great, and I hit the golden spot mentally and form-wise

Kroc rows
50kg*27 (gripfarts on 21)
50kg*20 (gripfart at 13, right arm gassed at 15)
50kg*10

Mustard-o-meter: 9/10

Fuckin ace session. Great focus on squats, found ny stride in bench formwise. Gonna program it like my deads - heavy singles with speedwork.

 

[golvmopp]

Off-day core stuff and fun

Lying legraises
15*4

Lying-sidewards legraises
15*3

Sideplank crunches
15*2

Walled lateral raises
9kg*5*3

^these were hard! First set was killer, subsequent sets went easier as the shoulder warmed up. Gonna do more of these at home as I dont wanna extend my already 2-hour long training sessions further.

P.S. my "dumbbell" is a backpack filled with books.

 

[LZD]

Hey there. Great work in here. Wondering what kind of program/programing you're using? Just curious. Awesome stuff.

 

[golvmopp]

Hey there. Great work in here. Wondering what kind of program/programing you're using? Just curious. Awesome stuff.

Thanks!

Right now I'm freestyling, but the gist of it is based on three sets of either fives, triples or singles. Once I get a given weight down pat for three sets of clean reps, I either increase the weight incrementially, or switch to a different repscheme (with ensuing heavier weights).

I ditched 531 after I hit a solid brick wall in it. My opinion of it (from strictly my own personal experience) is that the vanilla version is an inherently flawed program. The frequency is just too low for me to build a solid mental (and physical) foundation when I'm just hitting a single heavy workset per week and lift. Alas, I am now a free agent once again.

 

[miaou]

Nice squatting, g.

 

[LZD]

Well, your progress is fuuuarkin impressive! Too many beasts on this forum!

 

[golvmopp]

Nice squatting, g.

Well, your progress is fuuuarkin impressive! Too many beasts on this forum!

Thanks guys.

Squat
60*4
100*4 -belt-
120*3 -belt-
140*2 -belt-
150*1 -belt-
160*1 -belt-
170*3*3 -belt-

Tough squats today, legs felt weak and drained. Get more veggies and creatine in your diet! Also, I have this weird pain in what I think is my anterior tibialis at the bottom of the squat. It's sort of drifting in and out of my attention span. Guess I have to stretch it.

RDL
60*5
100*5
130*5*3

These went like butter, though. I feel as if really pulling the shoulders back, maintaining a solid arch (as opposed to neutral spine) and really engaging the lats makes all the difference for getting proper hamstring activation.

Paused SOHP
40*3
50*3
60*2
70*2
72.5*5*3
55*10

Gah, my elbows are flaring again. Gotta recheck my lat activation. 55's felt "okay".

Pullups
BW (91.6kg): 13, 10, 9, 6, 6.

Some volume training is in order to get some endurance in ze lats, as it's a source of technical flaws in multiple lifts.

Mustard-o-meter: 6.5/10

Lifts went well, but mentally speaking I was somewhat fractal. Like I said, more vegs, creatine and SLEEP.

 

[golvmopp]

DL
60*3
100*3
120*3
140*3 -belt-
160*2 -belt-
170*2 -belt-
180*1 -belt-
190*1 -belt-
190*1 -belt-
195*1 -belt-
195*1 -belt-

These did not feel good. Honestly I pushed my luck on the pair of 195's. Shoddy lat-activation could however have something to do with my DOMS following Wednesday's pullups.

Speed deadlifts
130*3*6

60 sec rests.

Paused bench
50*3
60*3
70*3
80*2
90*1
100*1
105*1
110*1
115*(1) (spotter jumped in too early - thought the pause was me getting stapled.)
115*1
117.5*1 (tied paused PR. Fairly difficult and slow)
117.5*1 (much better)
117.5*1 (je suis fatigu

 

[golvmopp]

Gotta review my deadlift.

I had a stint about a month ago where I wanted to follow Rippetoe's advice verbatim on the DL, but I'm not sure I'm biomechanically suited to pull with his cues. Placing the bar above (or near) the midpoint of my feet results in a very flat torso-angle where my lower back takes the brunt of the lift - but more imporantly that the bar with this setup often has a habit of getting away from my shins, causing me to further lose the bar forwards with even more lower back strain. As such, I'm gonna go back to my old setup of having the bar just behind the edge of my pinky-toe and pull from a more upright position.

 

[golvmopp]

Oops, that was meant for the diet log.

 

[golvmopp]

Squat (beltless lowbar)
60*3
100*4
120*3
140*1
150*1
160*4 (went for five and failed. Legs at fault rather than back. Now I know how to bail without safety bars!)
160*4
160*3 (hips come up fairly nicely but upper back rounds on ascent. Need to work bar-placement and wristflexibility.)
130*10 (highbar. fuckin awesome - everything in alignment, no discernable lag anywhere)

Okay squatting considering a week off with a shitty carb-rich diet and crap sleep.

Paused SOHP
40*4
50*3
60*2
70*1
72.5*5*3
55*10

Fuckin elbows keep flaring. Problem probably is the lat-shelf losing in activation as the set progresses, pushing the resting point of the bar further down as the set progresses. BBB-set wanted to flare, but I managed to steer that one clear of form fiasco. Gotta do more external rotations! Go for another 72.5 or try triples at 80 to mix things up. 55kg went good, switch to 57.5kg if you feel like hot shit.

Pullups (91.8kg)
BW*5
+10kg*3
+20kg*5*3
+25kg*2
+30kg*1
+35kg*1*2

Rotator cuff complex

DB shrugs
40kg*10*5

MORE pullups!
BW*9
BW*9
BW*7

Mustard-o-meter: 7.5/10

Squats felt a bit off. Not crushing, but I just couldn't tap into that well of power - then again I had LOTS of things in the minus-column: 'lax diet, binging on porn, loads of carbs and a week of rest. The four hours of sleep was just the cherry on top. So all things considered, good sesh! SOHP troubleshooting went good, pullups went great.

A WILD PIECE OF ASS APPEARS!

 

[hotborsh]

Woop woop nice as always, who is she? >

 

[golvmopp]

Weight: 89.9kg. New low-point

Despite my best efforts I wasnt even "empty" at the above weight, so that feels good. Unfortunately my performance today took a hit - dont know whether that can be attributed to a very late first meal or something else. Gotta start eating at a small surplus on top of my daily projected TDEE, which should look something like this:

Stay-at-home-day: ~2600kcal
Round-trip to campus-day: ~3100kcal
Gym-day: ~4000kcal

Tag another hundred or two on top of that for a surplus when desired.

Anyways, WORKOUT!

LBBS
60*3
100*4
120*3 (gah, lower back and hamstring-DOMS)
130*2
140*2
150*1
155*5
155*3

Hamstrings, mainly right, were aching like crazy. Lower back is fairly weak too. I also realise that I've been squatting low-bar with high-bar cues. Gotta work my technique in the bottom a lot more since I've lost that drive from the sit-back. The good news is that I can probably ditch the RDLs by reincorporating the posterior chain in my low-bar squat.

HBBS
130*10

DOMS made these a lot harder than Friday's sesh.

Paused bench
60*3
70*3
80*3
90*1
100*1
105*1
110*1
115*1
117.5*1 (significant slowdown midway through)
105*2
70*3*6 (setup at 60 second mark)

Kroc rows
50kg*25
50kg*20
50kg*15

Left hand farted out on sets one and two.

DB shrugs
42.5*10
42.5*10
42.5*9 (left hand)
42.5*10
42.5*10

Mustard-o-meter: 7/10

Sure, squats werent "up to scratch", neither was the bench, but all things considered my head is at least where it should be. Punch the clock and be done with it, regardless.

Spent WAAAY too much time though, even if it can be attributed to rest. (~3hrs.20mins)

 

[golvmopp]

DL
60*3
100*3
140*3
150*1
160*1
170*1
180*1
180*1 -belt-
190*(fail) (either I'd have to grind this one out with awful form on another night of shitty sleep and risk injury, or bail.)
160*3 -belt-

SGDL
100*5
120*3
130*3

Paused SOHP
40*3
50*3
60*3
70*2
80*(fail) (shitty set-up)
80*1
60*9
60*8
60*6

Shit. Fucking sleep problems are now spilling into my workouts. Atleast my formcues are on point.

Pullups (91.5kg)
BW: 5
+10kg*3
+20kg*3
+25kg*3*3
BW*9*3

DB shrugs
50*10*5

Mustard-o-meter: 6.5/10

I know that my sleep is the culprit behind these last few lackluster sessions. I just have to do my best to re-adjust my circadian rhythm, because this fucking sucks.

 

[golvmopp]

LBBS
60*4
100*3
120*3 -belt-
140*2 -belt-
150*2 -belt-
160*2 -belt-
170*3 -belt-
170*3 -belt-
170*1 (felt shaky, cut this short.) -belt-

HBBS
135*9 (went for ten, got pinned. No hard feelings!)

Bench
50*3
60*3
70*3
80*3
90*2
100*2
110*1
115*1
120*1
100*5*3
80*10

Was told I had more than 120kg in me, and while I probably did, it wouldnt have been polite to push the envelope on my first session of proper sleep in two weeks.

Kroc rows
50kg*19

This is where I realised ONE good night's sleep in a week is a couple of days short of fueling a balls-to-walls-session.

DB shrugs
50kg*12
50kg*10 (forgot I was supposed to do twelve)
50kg*12
50kg*12
50kg*12

Mustard-o-meter: 7/10

Okay session, fighting my way back.

 

[golvmopp]

LBBS
60*3
100*4
120*3 -belt-
140*3 -belt-
150*2 -belt-
160*2 -belt-
170*1 -belt-
175*1 -belt-
175*1 -belt-

HBBS
130*1

Felt weird. Gotta ease into the groove, I guess.

Paused SOHP
40*4
50*3
60*3
70*2
80*1
60*10

70kg felt awesome, 80kg was stapler.

Pullups
BW (93.8kg): 5
+10kg*3
+20kg*3
+25kg*2 1/2*3 (last rep was barely chin above bar on all sets)
BW*8*3

DB shrugs
50kg*12*5

Mustard-o-meter: 6/10

Suboptimal sleep? Weekend of binging on fast carbs? Crappy rehydration? Over-reaching? Dunno. Rectify them all.

Bonus cardio: 2km walk, 4.5km bike-ride, 7km bikeride.