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[golvmopp]

Deficit deadlifts
65*5
105*5
125*5
145*3
160*3
175*3
175*3
175*1

First workset was hard. Noticable bar drift - nothing dangerous, but definitely something to adress.
Second workset had less bardrift but still felt hard. Gotta work on my descent-symmetry as the bar lands a bit to my right, which made the third rep a lot harder than it should be.
Third workset I pulled something in my back on the last inches of the descent of rep one. Fuck!

Oh well, nothing to do but rest. Still disappointed in how the reps themselves felt, low on mustard today.

 

[golvmopp]

LBBS
60*5
100*5
120*5
140*5
150*3
160*5*3
100*5*5 (45s rests)

These felt great through-out. No discernable sticking point.

Bench
60*5
70*5
80*5
90*5
100*3 -wraps- (headrush)
105*5*3 -wraps-
65*5*5 (30s rests)

Form felt okay throughout.

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

BB shrugs
60*10
100*15*3

Mustard-o-meter: 8.5/10

Great session considering I had back pains this morning and considered giving myself rest instead. Squats felt good - minor hip ache that was alleviated by stretching the TFL and posterior chain, rather than hipflexors, so my problem has probably been FAI all along. Bench felt good all things considered.

Piece of ass with metal on the side:

[Yt]gBhJeNCx7pA&feature=youtube_gdata_player[/MEDIA]

 

[golvmopp]

LBBS
60*5
100*5
120*3
140*3
152.5*2
165*3*3
120*3*5 (30s rests)

First set was butter, second set went a bit slower due to leg fatigue. Reloaded and refocused on third set and it showed. On basis of that one I'm set for 167.5kg.

Paused SOHP
40*5
50*5
60*3
70*3 -wraps-
75*3*3 -wraps-
50*3*5 (30s rests)

First two worksets felt great, particularly two and three!

Pullups (95.6kg)
BW*5
+10kg*5
+20kg*3
+27.5kg*3*4 (last rep on last two sets very borderline)

Chins
BW*8*3

Rotator cuff complex and cable lat raises
9kg*10*3

Mustard-o-meter: 9/10

Hitting my stride. 2hrs 10 min approx. which is efficient by my standards. loels

 

[golvmopp]

LBBS
60*5
100*5
120*3
140*3
155*3
167.5*3*3
120*3*3 (30s rest)

No hip pain whatsoever. Best in months! 170kg should be no issue whatsoever, but gonna stick to this for one more session just to get the groove in. Once I'm at 170kg triples comfortably I'm belting up and continuing the progression.

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

Holy shit - I blasted through the worksets like crazy.

Kroc rows
50kg*27 (grip reset at reps 19 and 17, L/R. No rest)
50kg*22 (left arm grip reset at 17)

Left a third set in the tank due to Wednesday's DL-session.

BB shrugs
60*10
100*15*3

Mustard-o-meter: 10/10

Motherfuck yes! This is the feeling I've been searching for! And all in the span of two hours!

[Yt]Ytc6L8krV9Y&feature=youtube_gdata_player[/MEDIA]

 

[golvmopp]

Deficit DL
60*5
100*5
130*3
155*3
175*3*3
130*3*5

First set lacked a bit of power - second set rectified that. Hips rose a jiffy too fast on the last workset - nothing critical but a sign that I need to further my footing at this weight.

Paused SOHP
40*5
50*5
60*3
70*3 -wraps-
77.5*3*3 -wraps-
50*3*5

Ouff, first workset was tough, but form remained consistent will minimal if any elbow flare. Second set was murdah - coulda thrown in a fourth rep for the shits and giggles of it, but refrained. Third set was a bit of a fight, though all in good fun! Gonna have to remain here for a couple of weeks.

Pullups (94.8kg)
BW*5
+10kg*5
+20kg*3
+27.5kg*3*3

Stay here for a while.

Chins
BW*8*3

Cable rotator cuff complex
20lbs*10*2

Cable lat raises
20lbs*10*4

Mustard-o-meter: 9/10

Fuckin great session again. The DL-absence was apparent in my form as my upper back lagged behind a bit, but otherwise it was a fuckin kick-ass session. Had to work and grind a bit, but that's what makes me tick anyway.

I'm having muscular ache at the medial condyles of both elbows, probably due to cycling. It's creeping into my workouts very mildly (3/10 rating), but I wanna nip this shit in the bud before it flares up. Tips?

 

[MilkManUK]

No idea, but great lifting mate.

 

[golvmopp]

Morning weight: 96.0kg

LBBS
60*5
100*5
120*3
140*3
155*2
167.5*3*3
120*3*3 (45s rests)

Grinder reps today, dunno if it was lacking sleep or Wednesday's DLing. Definitely stay here for another week.

Bench
50*5
60*5
70*5
80*5
90*3
100*3 -wraps-
112.5*2 -wraps- (needed help on the third rep, got a headrush on lockout of rep two.)
112.5*3 -wraps- (no issues here. No headrush = mustard)
112.5*3 -wraps- (ditto)
112.5*3 -wraps- (ditto)
80*3*5 (45s rests)

Got pissed off at getting shafted by the headrush on the first workset, took a step back and reloaded, promptly found out I had plenty more in the tank. Breathe between each rep!

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

BB shrugs
60*10
100*15*3

Mustard-o-meter: 8/10

Squats were rough but went according to plan, bench went down and up again which put some more hair on my ballz as far as confidence goes on that lift, and the rest went fairly well too. Good sesh overall!

 

[golvmopp]

LBBS
60*3
100*4
120*3
140*3
150*1
160*1
167.5*3*3

Worksets weren't very good. Feels as if I'm having issues firing full force at the bottom.

HBBS
120*10*2

Paused SOHP
40*5
50*5
60*3
70*2 -wraps-
77.5*3 -wraps- (breathing got all kinds of fucked up on this set, still managed to pull it off)
77.5*3 -wraps- (first two went breezy, but I'm losing A LOT of power as I'm catching my breath for a third rep)
77.5*3 -wraps-

SOHP (not paused)
50*15
50*13

Pullups (95.2kg)
BW*5
+10kg*5
+20kg*3
+27.5kg*3*4 (good shit)

Chins
BW*9*3

Rotator cuff complex
20lbs*10*2

Cable lat raises
20lbs*10*4

Mustard-o-meter: 7/10

Tough session, but good one in the sense that I'm able to pull off prescribed reps when the going gets tough.

 

[miaou]

Nice pressing.

I'm having muscular ache at the medial condyles of both elbows, probably due to cycling. It's creeping into my workouts very mildly (3/10 rating), but I wanna nip this shit in the bud before it flares up. Tips?

I don't think there are any muscles there. Just connective tissue (bunch of ligaments/tendons).

Not much to do for that, other than avoid/build up a bit more gradually on things that reaggravate it, so that you give a chance for the inflammation to subside and the connective tissue to adapt to whatever stress it doesn't like.

 

[golvmopp]

^Much, much appreciated feedback on the elbow. Thank you. The press-praise made me blush. And harden a bit.



That last part may be due to ten days of NoFap.

EDIT:

Whe-hey! Formcheck from Friday's session! Last workset on display.

 

[miaou]

Solid squats.

Jelly of the shoes.

 

[golvmopp]

Solid squats.

Thanks man!

Deficit DLs
60*5
100*5
130*3
150*3
165*3
175*3
175*4
175*4
130*3*3 (45s rest)

First workset was good - hips rise a tiny bit faster than the rest, but bar was in solid contact with my legs all the way.
Second workset was more of the same, felt like mustard so added a fourth rep without issue.
Third set same story, with slightly exacerbated hiprise on last two reps.
Speedsets were good. Chill at the bottom for a few seconds and pull the bar into your shins to get good lat activation!

BP
50*5
60*5
70*5
80*5
90*3
100*2 -wraps-
112.5*3 -wraps-
112.5*4 -wraps-
112.5*3 -wraps-
112.5*3 -wraps- (went for a fourth and failed on lockout)
80*5*5 (30s rest between finish of set and start of setup)

Maybe that attempted fourth at the end of the fourth set should have been left for next time.

Kroc rows
50kg*27
50kg*20

No grip-farting! Yay!

Wide grip BB shrugs
60*10
100*15*3

ROM on the last set was a bit ridiculous.

Mustard-o-meter: 8.5/10

Came in with brainfog and still banged out a good session. AOO FOCK YEH!!

 

[golvmopp]

Morning weight: 98.6kg

LBBS
60*5
100*5
120*3
140*3
155*2
170*3 (first rep was butter, second and third required some grind)
170*3 (same thing, I'm losing some pop out the bottom due to tight hip flexors)
170*3 (less push out the bottom but very little if any form deviation between reps)
170*3 BONUS SET! (had to fight for these, but still no real danger of losing any reps. Great primer!)

HBBS
130*10

Paused SOHP
40*5
50*5
60*3
70*2 -wraps-
77.5*3 -wraps-
77.5*4 -wraps- (felt like hot mustard. Even took an extra breath at the bottom before last rep)
77.5*4 -wraps- (ditto!)
50*10
50*10

Nothing to see here! My left elbow aches on lockout but gets progressively better throughout the exercise. 80kg next session!

Pullups (98.6kg)
BW*5
+20kg*3
+27.5kg*3 (very narrowly. Jeeze I've gotten too fat too quick)
27.5kg*2 (whiffed the third)
27.5kg*2 (didnt even attempt a third)
BW*7*2

Total: 126.1kg (a triple less than a kilo away from my old max. Oh well, that's the upside of being a Fatty McFatfuck at the pullup-bar!)

Chins
BW*8
BW*8
BW*7

Fatties need guns too.

Rotator cuff complex
20lbs*10*3

Cable lat raises
20lbs*10*3

Mustard-o-meter: 9.5/10

Fuck-yeah-session! The squats felt great, so much so I'm considering cutting down to one heavy session a week, and either using the remaining one for lighter high-bar work, or using Wednesday for volume front squat and RDL-work. It's been a while since the second heavy squatsession of the week felt as good as the first.

However, this is the year I'm squatting 200kg. I can feel it in my bones!

[Yt]RZoBslJqEE8&feature=youtube_gdata_player[/MEDIA]

 

[miaou]

Solid squatting.

What kind of "wraps" do you use for SOHP?

 

[golvmopp]

Solid squatting.

What kind of "wraps" do you use for SOHP?

Thanks man.

Titan THPs. Their hardest offering IIRC; gonna get a set of kneewraps of the same model and put them to use once I hit 200kg in the squat.

 

[miaou]

Why do you use wrist wraps for SOHP?

 

[golvmopp]

Why do you use wrist wraps for SOHP?

Wrist stability and a formerly shoddy right elbow. They help with both wrist-aligment and structural integrity at the "fork" in the palm where I rack the bar.

 

[miaou]

The wrist wraps help with your elbow pain?

If you don't have any actual wrist pain, why use them? Not wearing any wrist support would probably be better for your wrist stability in the long term.

I have a pair of wrist wraps and have only used them once. Got them for instances where I get wrist pain that the wraps might make ok to workout with.

 

[golvmopp]

^Back when my right ulnar nerve was a tad swollen any "shelfing" on the wrist resulted in a highly discomforting tingle - alas I had to work on my wrist alignment. I initially bought the wrist-wraps for low-bar squatting but used them on my bench and SOHP-sessions too, as they completely removed any discomfort I had and also allowed me to focus the drive upwards, especially considering some of the narrow bars in the gym.

You might be right that the wrapless pressing is better in the long run though, but as I see it, it allows me to focus wholeheartedly on putting as much force to the bar as possible without any fear whatsoever of misalignment. The lighter volume sets are still wrapless.

50k views, wooooooo

 

[golvmopp]

Deficit DL
60*5
100*5
130*3
150*3
160*1
170*1
180*3 (good drive throughout the lift, losing bar-contact slightly but no way in danger-zone)
180*3 (ditto, slightly more pronounced loss of bar-contact)
180*4 BONUS REP(felt cocky and went for a fourth. Went okay, but pushing it on the bar-drift)
130*3*4 (45s rests)

Not much to comment here. Gotta stay here and iron out my form-flaws which are many related to upper back slumping.

BP
50*5
60*5
70*5
80*3
90*3
100*2 -wraps-
107.5*2 -wraps-
115*3 -wraps- (these went so-so. No danger of losing it, but third rep was a grinder)
115*3 -wraps- (fuckin great. First two reps in the same breath, great legdrive throughout)
115*3 -wraps- FAILED BONUS REP (same thing here. Felt like a rockstar and went for a fourth, failed it. Shoulda been a bit more modest.)
80*5*3 (30s rest til setup)

Overall good benching. Gotta focus on core tension and pinching the arch, lats and legdrive.

DB flies
10*10*3

Doing these as pectoral prehab as per Sheiko instructions.

Kroc rows
50kg*20
50kg*12

No mustard, faint ache in left elbow.

DB shrugs
50kg*15*3

Mustard-o-meter: 8.5/10

Didnt feel sharp, showed up and knocked out a great session anyway. Good stuff!