PR Abducted by robots

[golvmopp]

Deficit DL (Jordan 15kg bumper plate ~7cm)
60*3
100*3
120*5
130*5
140*5
150*5
160*5*3
100*5*5 (60 second rests)

Good shit! Will be doing deficit deads for the rest of the year.

Bench
50*5
60*5
70*5
80*5
90*5
100*5*3
60*5*5 (60 second rests)

Speedsets brought a new form-cue: rubberband the weight at the bottom and ease up on the juice when you're out the hole. Think squat.

Kroc rows
50*25/23 (L/R)
50*18
50*14

Rotator cuff complex

DB shrugs
50*12*5

Off the floor, no less! More deficit deads! Ha-HAH!

Mustard-o-meter: 8.5/10

Good session! Tweaked my lower back a bit on the shrugs due to dumb experimentation (tried leaning forward a tiny bit to hit the traps a bit towards the rear), but the rest felt good. Great lat and glute activation off the bottom on the deads.

[Yt]TFxnCDh7vL4&feature=youtube_gdata_player[/MEDIA]

I've spent two days among screaming infants, bright cheerful toys and babytalk in the public child healthcare as part of my developmental psychology course, so today's caffeine-and-piss-and-vinegar-fueled workout was welcome to get my testlevels up to normal.

 

[golvmopp]

LBBS
70*3
110*3
130*3
140*3
150*3
155*5*3
110*3*5 (60 second rests)

Good! I've been focusing WAY too much on the "press the floor apart"-cue to the extent that the medial glutes have prevented the gluteus max from firing properly. Let the quads work on the way down, THEN bring the glutes into the equation!

Paused SOHP
40*3
50*3
60*3 -wrap-
70*5*3 -wrap-
50*3*5

First two work-sets felt awesome! Excellent drive and focus. A bit of fatigue set in on the last workset, but form stayed consistent. Good pop on the speedwork.

Pullups
BW(91.6kg)*5
+10kg*5
+20kg*5*3
BW*5*3

Mustard-o-meter: 8.5/10

Very good session. New-found form-cues, energy and motivaton - all in 105 minutes!

 

[golvmopp]

LBBS
60*3
100*3
120*3
130*3
140*3
150*2
155*5
130*3*5 (60 second rests)

Good shit! Caught the groove again.

Bench
50*5
60*5
70*5
80*3
90*4
102.5*5*3
60*5*5 (60 second rests)

Hit the fucking safetyhook on the way down, rep four workset one. Good drive otherwise. Workset two was butter. I find that the value in doing speedwork after the worksets, as opposed to a burnout-set as I have in the past, lies in the fact that you're perfecting the set-up, which is just as important as the reps themselves.

Kroc rows
50kg*24/23

These have remained stagnant. Perhaps I oughta cut down on the frequency, my lats are being hit pretty hard as is.

DB shrugs
50kg*14*5

Probably gonna feel this in the morning.

Rotator cuff complex

Mustard-o-meter: 8.5/10

Solid session. Both the squat and the bench are getting in the groove. The only downside is that my lats need some rest, which they will. Krocs are going down to once a week, as well as more modest pullup-work to accommodate better recovery for DL-days. After all, it's only accessory for my deadlifting, and to prevent me looking like a hunched-over mutant.
Shrugs are still improving.

Some nomz.

 

[golvmopp]

Deficit deads
60*5
100*5
120*5
130*5
140*5
150*5
162.5*5*3
100*5*5 (60 second rests)

Worksets felt good, though not perfect. Lost the bar forward a tiny bit, but managed to rectify that.

Paused SOHP
40*5
50*5
60*5
67.5*3 -wraps-
72.5*5*2 -wraps-
42.5*5*5 (60 second rests)

Good oomph out the bottom on worksets, but I keep losing my saggital alignment. Focus!

Pullups (BW: 93kg)
BW*5
+10kg*5
+20kg*5*3

Chins
BW*6*5

These are working my forearms in an entirely different manner. More of these instead of pullup BW-sets, especially since they're easier on the lats.

Rotator cuff complex

DB shrugs
50kg*14
50kg*12
50kg*14
50kg*13
50kg*12

Grip kept slipping. And stop looking up - neutral head!

Mustard-o-meter: 9/10

Good session! Great focus on the first exercises, I'm troubleshooting efficiently and catching the waves across the board. Good stuff! Gonna take a day's rest and resume training on Saturday as a preemptive measure - gotta work on my hip adductor and flexors, as well as stretching them out thoroughly.

[Yt]-oVW8gcse4g&feature=youtube_gdata_player[/MEDIA]

 

[golvmopp]

Morning weight: 91.2kg

LBBS
60*4
100*5
120*5
130*5
140*5
150*3
157.5*5*3
100*5*3

Felt like absolute dogshit stepping into the gym, without exaggerating. Hips were sore and stiff, lower back too to lesser extent. Said "fuck it", popped a third 200mg caffeine pill prior to first workset, opened up on the chocolate I had previously reserved for post workout, raised the volume and started psyching myself, glute- and quad-slapping. Probably looked like a gym idiot, but I'm not bicycling down to the campus gym in this fucking weather to let a workout go to waste. What a lift of the spirits it is to turn a shitty start into a war. Felt a very discomforting tightness to the immediate right of my right patella during the speedsets, alas cut it short to avoid bad stuff.

Bench
50*5
60*5
70*5
80*5
90*5
100*3 -wraps-
105*5*3 -wraps-
60*5*5 (30 second rests)

Worksets felt SICK. Good drive and form, I'm definitely in the zone.

Kroc rows
50kg*20
50kg*15
50kg*12

Mustard-o-meter: 9/10

Today put some extra hair on my balls. Feels great!

 

[hotborsh]

I like my balls shaved.

 

[golvmopp]

I like my balls shaved.

LBBS
60*5
100*5
120*5
140*5
150*3
157.5*5*3
100*5*5 (60s rest)

Worksets werent easy! Full on blast wasn't present, but form was nice. A bit of upper back rounding. Gots to stay here for a bit, work on ironing my setup out. Note: narrower stance equals less hip tightness in the hole. Work on your glute activation!

Paused SOHP
40*5
50*5
60*5
67.5*3
75*4 (stuck in the hole)
75*3 (stuck in the hole)
75*2 (no mas)
42.5*5*5 (45s rest)

Gah, fuck. Go back to fives at 70kg and expand the beach-head. Stop being so overzealous!

Pullups (90.8kg yesterday morning)
BW*5
+10kg*5
+20kg*5*3

These felt good today! Probably due to a somewhat dry BW.

Chins
BW*7*5

Bleeding the medial bicep through a bit.

Mustard-o-meter: 7/10

Fought through the squats to end up tired at the SOHP. The pauses were a bit short too. Feck. :/ Aight, revert a tiny bit and keep cementing your foothold!

Come to feel it, my shitty SOHP might have been a result of my pectoral DOMS. Last bench session has left me a bit sore, for a change. Rest, SLEEP PROPERLY and reload.

 

[golvmopp]

Deficit deads
60*5
100*5
120*5
140*5
150*5
162.5*5*3
105*5*5 (45s rests)

Nailed that form-cue that keeps the bar from drifting forward - at the start, activate the lats to pull the bar into your shins. Avoid having your hips too high as that makes this cue much more difficult.

Bench
50*5
60*5
70*5
80*5
90*5 -wraps-
105*5*3 -wraps-
60*5*5 (setup at 30s)

Good power but shoddy wrist alignment in the bottom.of the wrapped sets sapping me of a straight bar-path. Work in progress!

Kroc rows
50kg*27
50kg*20 (left hand farted out at 12 reps.)
50kg*15

DB shrugs
50kg*15*5

Rotator cuff complex

Mustard-o-meter: 8.5/10

Good stuff.

[Yt]6igFTcYGGCo&feature=youtube_gdata_player[/MEDIA]

 

[Flash_Monsta]

Some nomz.

I would, without a moments hesitation.. but dafuq is wrong with her leg? Either those shorts are too small, or someone did a messed up photoshop job.

 

[hotborsh]

Looks like someone messed up. Still would hit it.

 

[golvmopp]

I would, without a moments hesitation.. but dafuq is wrong with her leg? Either those shorts are too small, or someone did a messed up photoshop job.

Ze shorts ist zu klein. Mussen ficken regardless-ich

LBBS
60*5
100*5
120*5
130*5
140*5
150*3
157.5*5*3
100*5*5 (45s rest)

Had to work like a motherfucker on these. DOMS from the deadlifts on lower back. Note to self: FUCKING STRETCH AND STRENGTHEN YOUR HIP FLEXORS AND IT-BAND, YOU ASS.

Paused SOHP
40*5
50*5
60*5
70*5*3 -wraps-
42.5*5*5 (30s rests)

Good drive, good errythang.

Pullups (BW: 93.3kg)
BW*5
+10kg*5
+20kg*5*3

Chins
BW*7*5

Pectoral DOMS like cwazy

Mustard-o-meter:

(Equals to 8.5/10)

Squats were rough, but good. I need to work through less-than-optimal-sessions to solidify my confidence in the weights.

Just for the sake of it.

 

[golvmopp]

LBBS
60*5
100*5
120*5
140*5
150*3
157.5*5*3
100*5*5 (50s rests)

Fairly good. Didnt feel like a million bucks, but form and cues were consistent. Perhaps time to up to 160kg, as I'm nailing these consistently even on bad days.

Bench
50*5
60*5
70*5
80*5
90*5
100*3 -wraps-
105*4 -wraps-
105*2 -wraps-
105*3 -wraps-
60*5*5

Everything feels off now that I'm back home in Gothenburg. Fucking bench is too soft and gives no trap-support, slippery floor equals no legdrive, and I swear the rack is skewed. Bullshit. Changed to a stiffer bench on the speedsets and put a carpet underneath it - seemed to make things feel much better.

Kroc rows
52kg*20
52kg*17

BB shrugs
100*15*3

Mustard-o-meter: 7/10

It fucking pisses me off how my lifts go to shit when I switch environments. Bah.

 

[golvmopp]

Deficit deads
60*5
105*5
125*5
145*5
155*3
165*5*3
105*5*5 (45s rests)

First workset was butter. Second and third had a bit of bar-drift due to upper back but was still very good. Wore shorts, so my kneecaps and the front part of my thighs are ground meat at the moment. #yolo

Paused SOHP
40*5
50*5
60*5
70*5 -wraps-
70*5 -wraps-
70*6 -wraps-
45*5*5 (30s rests)

Worksets were easy as shit so much so I squeezed in a sixth rep on the last set for the shit of it. Elbows flared out to the sides (I'm guessing this is on account of the knurling on the bar being set apart furter than the bars at the campus gym.) but the drive was unaffected today.

Pullups (BW: no fuggin idea, but I'm carrying quite an amount of water 'round the midsection. 93-94kg?)
BW*5
+10kg*5
+20kg*6*3

Worksets felt good! I guess all the rest and food I've had was well-needed!

Chins
BW*7*3

BB shrugs
60*15
100*15*3

Rotator cuff complex and cable lat raises
12.5kg*10*4

Fun and healthy way do get some rotator cuff bleedthrough and work my lateral deltoids a bit. Boulda shouldas for d laydeez now that I'm a single man again. On a serious note my left rotator cuff fatigues faster and heavier than my right with a very mild ache in the pectoral insertion.

Mustard-o-meter: 9/10 minus the euphoria.

Great session today actually! Merry Christmas to you all and Happy New Year in advance!

Also, just for the shit of it, a shoot from December 21st

Huehuehue

 

[CRZA]

Looking lean! /No hetero

 

[miaou]

Well, hello there!

 

[KidAlchemy]

Oh my!

 

[golvmopp]

LBBS
60*5
100*5
120*5
140*5

fairly severe (7/10) lower back and left rotator cuff DOMS to the extent that winging it would have been a shitty idea. Cut this one short, went back up and did some core/hip-work and stretches.

 

[golvmopp]

LBBS
60*5
100*5
120*5
140*5
150*3
160*5*3
105*5*5 (30s rests)

Form cue: dont place your bar too far down, dont stand too wide. You've got a groove between the traps and rear delts - use it! Dont sit too far back, and remember to keep your chest up! Awesome mustard on all worksets, however with a sticking point midway through the lift attributed to weak hips. Gotta keep working those! That said, I could have gone with 162.5kg today. I'm guessing I've gotta be smarter with my programming and go with one heavy day per week and lift.

Bench
50*5
60*5
70*5
80*5
90*3
100*3 -wraps-
105*5*3 -wraps-
110*1
115*1

First three reps of all worksets were bang on. Hitting my stride in the home gym now.
Went for heavy singles but totally lost steam.

Walled BB-curls
20*3
30*3
40*3
50*1
57.5*1
62.5*1 (New PR!)

Rotator cuff complex and cable lat raises
12kg*10*4

Mustard-o-meter: 7.5/10

Tore through the squat, bench felt comfy. Totally unexpected curl max. Had to skip the kroc rows this time around, but hey! Priorities!

[Yt]gX47mR3s45Q&feature=youtube_gdata_player[/MEDIA]

 

[JauntyAngle]

[Yt]gX47mR3s45Q&feature=youtube_gdata_player[/MEDIA]

Sweet. If we win the comp, you will probably have the honour of having contributed the most to our curl gains, which is a pretty amazing achievement.

Also, noodz. Hello, Sailor!

 

[golvmopp]

LBBS
60*5
100*5
120*5
140*5
150*3
160*5*3

Ouff, worksets felt harsh. That sticking point was really emphasised today, but managed to grind through all reps without any danger of failing. Funny thing is that the weight feels manageable in all phases aside from the bottom where my stiff hips are somehow sapping me of rebound and power. Annoying. Cut the speedwork from today's session - dont wanna push my luck.

Paused SOHP
40*5
50*5
60*5 -wraps-
67.5*3 -wraps-
72.5*5 -wraps-
72.5*5 -wraps-
72.5*3 -wraps-
72.5*5 -wraps-

Workset one: first three like a machine. Elbowflare at reps four and five. Five was a grinder.
Workset two: easier. First four in the same breath. Five was still faster than the last rep of set one.
Workset three: first pause was very questionable. Major headrush on lockout of rep three, had to rack that sucka quick.
BONUS STAGE: Good mustard on this one despite everything turning to shit. Hit the top of the rack on the descent of rep three but gutted it through and finished all five despite a rather lengthy pauses

I have this minor ache in my right nut when tensing the core up - subject to be worried about?

Pullups (BW=100kg. I know. Fucking ridiculous.)
BW*5
+10kg*5
+20kg*5*3

Chins
BW*7*3

BB shrugs
60*10
100*15*2

Mustard-o-meter: 7.5/10

Mindfoggy again, but again - having to earn your satisfaction puts hair on your ballz, and this was a great way start the new year off.

HAPPY NEW YEAR!

Couldn't care less that she's jailbait, would plow with the efficiency of a hundred communist agricultural states.