PR Abducted by robots
- Thread starter golvmopp
- Start date
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- Feb 12, 2008
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Nice squatting, G.
- Joined
- May 6, 2010
- Messages
- 4,590
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- 3,760
hehe ty men
I know it looks absurd, and I'm not consciously trying to make my discs shoot out through my bellybutton, but it's a natural effect of squeezing my glutes to power through the lockout - feels perfectly normal to me. But I am aware of it and trying to calm my tits down to avoid potential future injury.
- Joined
- May 6, 2010
- Messages
- 4,590
- Reaction score
- 3,760
Morning weight: 98.9kg
BP
55*5
70*5
85*5
100*3
110*2 -wraps-
117.5*3 -wraps- (somewhat wobbly barpath. Need to mind my formcues)
117.5*3 -wraps- (ditto)
117.5*3 -wraps- (ditto)
117.5*3 -wraps- BONUS SET (best set yet, could maybe have ground out a fourth with a 50/50-shot)
117.5*3 -wraps- BONUS SET (first two in the first breath, last one by the grace of God)
Not quite there yet obviously.
BOBB-rows
65*10*5
LBBS
60*10
100*10*3
Mustard-o-meter: 7.5/10
I expected more from the bench considering the last session, but I still performed my prescribed triples plus another two sets, so that's still beyond the call of duty. Cut the extra assistance out due to date with muffingirl.
BP
55*5
70*5
85*5
100*3
110*2 -wraps-
117.5*3 -wraps- (somewhat wobbly barpath. Need to mind my formcues)
117.5*3 -wraps- (ditto)
117.5*3 -wraps- (ditto)
117.5*3 -wraps- BONUS SET (best set yet, could maybe have ground out a fourth with a 50/50-shot)
117.5*3 -wraps- BONUS SET (first two in the first breath, last one by the grace of God)
Not quite there yet obviously.
BOBB-rows
65*10*5
LBBS
60*10
100*10*3
Mustard-o-meter: 7.5/10
I expected more from the bench considering the last session, but I still performed my prescribed triples plus another two sets, so that's still beyond the call of duty. Cut the extra assistance out due to date with muffingirl.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,590
- Reaction score
- 3,760
Deficit DL
70*5
110*5
140*3
160*2
175*1
185*5 BONUS REPS!
185*5 BONUS REPS!
185*5 BONUS REPS!
DL
110*5*3
Sumo DL
70*5
70*5
110*5
140*4 (left glute cramped up)
140*5
BP
50*5
65*5
80*5
80*5
60*5
Left anterior deltoid strain - not gonna push my luck!
Narrow cable rows
34kg*10
48kg*10
61kg*10
75kg*10
89kg*10*3
Tried doing some assistance for rotator cuff, left anterior deltoid put an end to that.
DB lat raises
10kg*10*3
DB curls
17.5kg*8*3
Mustard-o-meter: 9/10
The nagging shoulder is becoming a source of concern, but the deadlifts went awesome. Been talking to the powerlifer feller, tried loading one of the narrower bars with bumperplates to get some bend in the bottom, and apparently it does give you extra poundage - today's prescription was 3*3. Tried some sumo out as well - gonna incorporate these into my routine as the glute activation was insane. Gotta spent a lot of time honing my form and setup though.
Big ups to TDTE for giving me permission to use their music. Any form critique whatsoever on the DLs are welcome. What I do know is that I had some bar-drift and upper back rounding, but at the same time I wanna get the confidence to push out a gritty rep without any risk of losing my lower back - of which there was none throughout the workout. The sumo deads need some serious volume-work to find a consistent set-up and form, but I definitely found my stride in a couple of reps. I definitely feel more power throughout the lift if I angle my back a bit, as opposed to being dogmatically vertical.
70*5
110*5
140*3
160*2
175*1
185*5 BONUS REPS!
185*5 BONUS REPS!
185*5 BONUS REPS!
DL
110*5*3
Sumo DL
70*5
70*5
110*5
140*4 (left glute cramped up)
140*5
BP
50*5
65*5
80*5
80*5
60*5
Left anterior deltoid strain - not gonna push my luck!
Narrow cable rows
34kg*10
48kg*10
61kg*10
75kg*10
89kg*10*3
Tried doing some assistance for rotator cuff, left anterior deltoid put an end to that.
DB lat raises
10kg*10*3
DB curls
17.5kg*8*3
Mustard-o-meter: 9/10
The nagging shoulder is becoming a source of concern, but the deadlifts went awesome. Been talking to the powerlifer feller, tried loading one of the narrower bars with bumperplates to get some bend in the bottom, and apparently it does give you extra poundage - today's prescription was 3*3. Tried some sumo out as well - gonna incorporate these into my routine as the glute activation was insane. Gotta spent a lot of time honing my form and setup though.
Big ups to TDTE for giving me permission to use their music. Any form critique whatsoever on the DLs are welcome. What I do know is that I had some bar-drift and upper back rounding, but at the same time I wanna get the confidence to push out a gritty rep without any risk of losing my lower back - of which there was none throughout the workout. The sumo deads need some serious volume-work to find a consistent set-up and form, but I definitely found my stride in a couple of reps. I definitely feel more power throughout the lift if I angle my back a bit, as opposed to being dogmatically vertical.
Last edited:
- Joined
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Jakt n Tanned
- Joined
- May 6, 2010
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- Reaction score
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^^solidifying my notion of the thickness, solidity and tightness of Commonwealth posters. Tnx meng
Morning weight: 100.1kg
Paused SOHP
40*5
50*5
60*3
70*3
82.5*3 -wraps- (a bit slow, but alright)
82.5*3 -wraps- (ditto)
82.5*3 -wraps- (deep breath before the last rep, which got stuck halfway up and locked out with the touch of an angel)
50*5*5
A bit of rust after a week-plus-long pressing break is to be expected.
Pullups (100.1kg)
BW*5
+10kg*5
+20kg*3
+25kg*3 (last rep was an inch away from certified chin above bar)
+25kg*3
+25kg*3
Total: 125.1kg. Need to do more of these.
DB lat raises
10kg*10*3
DB curls
17.5kg*10*3
Mustard-o-meter: 7/10
Got out of the house about five hours later than planned. A couple of hours worth of sleep-deficit accumulated over the weekend with a diet that wasn't quite on point. The things I do for pussy doe. All in all still a servicable session! Got some flab around the midsection a watercut would do wonders for... tomorrow is Monday, after all!
Other notes:
- no caffeine today
- lats are still fugd up from Friday's deadlifts.
Morning weight: 100.1kg
Paused SOHP
40*5
50*5
60*3
70*3
82.5*3 -wraps- (a bit slow, but alright)
82.5*3 -wraps- (ditto)
82.5*3 -wraps- (deep breath before the last rep, which got stuck halfway up and locked out with the touch of an angel)
50*5*5
A bit of rust after a week-plus-long pressing break is to be expected.
Pullups (100.1kg)
BW*5
+10kg*5
+20kg*3
+25kg*3 (last rep was an inch away from certified chin above bar)
+25kg*3
+25kg*3
Total: 125.1kg. Need to do more of these.
DB lat raises
10kg*10*3
DB curls
17.5kg*10*3
Mustard-o-meter: 7/10
Got out of the house about five hours later than planned. A couple of hours worth of sleep-deficit accumulated over the weekend with a diet that wasn't quite on point. The things I do for pussy doe. All in all still a servicable session! Got some flab around the midsection a watercut would do wonders for... tomorrow is Monday, after all!
Other notes:
- no caffeine today
- lats are still fugd up from Friday's deadlifts.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,590
- Reaction score
- 3,760
LBBS
60*5
100*5
120*3 -belt-
140*3 -belt-
160*2 -belt-
170*1 -belt-
180*5*3 -belt- NEW REP PR!
130*10
Paused SOHP
50*10*4
Pullups (100.8kg)
BW*8
BW*8
BW*8
BW*7
BW*8
Mustard-o-meter: 9.5/10
Trench-warfared my way to the fives, but I gotta say these felt fucking solid. Right hip gave me a bit of shit in the start, but warmed up nicely eventually. Great session! Dont quite know where to go next week - bump up for triples at 185kg perhaps?
60*5
100*5
120*3 -belt-
140*3 -belt-
160*2 -belt-
170*1 -belt-
180*5*3 -belt- NEW REP PR!
130*10
Paused SOHP
50*10*4
Pullups (100.8kg)
BW*8
BW*8
BW*8
BW*7
BW*8
Mustard-o-meter: 9.5/10
Trench-warfared my way to the fives, but I gotta say these felt fucking solid. Right hip gave me a bit of shit in the start, but warmed up nicely eventually. Great session! Dont quite know where to go next week - bump up for triples at 185kg perhaps?
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Freakin' great squats, congrats!
- Joined
- May 6, 2010
- Messages
- 4,590
- Reaction score
- 3,760
- Joined
- May 6, 2010
- Messages
- 4,590
- Reaction score
- 3,760
BP
50*5
60*5
70*5
80*5
90*4
100*3
110*2
117.5*4 BONUS REP! (feeling the love. Form feels on point today)
117.5*4 BONUS REP! (good shit. Last rep had a bit of oscillation)
117.5*4 BONUS REP! (good shit)
80*16
80*12
Got into the groove. Arch-pinching! Triples at 120kg next week!
BOBB-rows
65*10*5
These are feeling good. That ridiculous burn in the posterior delts is subsiding, form is feeling good.
Squats
60*10
100*10*3
Form felt good, but an overall sense of nausea crept in. Lower back pump of doom.
DB lat raises
10kg*10*3
DB curls
17.5kg*8*3
Mustard-o-meter: 9/10
Did NOT look forward to benching at all today, so today's session was a real blessing. Video of last two sets of bench coming up later tonight in a bunch of hours.
50*5
60*5
70*5
80*5
90*4
100*3
110*2
117.5*4 BONUS REP! (feeling the love. Form feels on point today)
117.5*4 BONUS REP! (good shit. Last rep had a bit of oscillation)
117.5*4 BONUS REP! (good shit)
80*16
80*12
Got into the groove. Arch-pinching! Triples at 120kg next week!
BOBB-rows
65*10*5
These are feeling good. That ridiculous burn in the posterior delts is subsiding, form is feeling good.
Squats
60*10
100*10*3
Form felt good, but an overall sense of nausea crept in. Lower back pump of doom.
DB lat raises
10kg*10*3
DB curls
17.5kg*8*3
Mustard-o-meter: 9/10
Did NOT look forward to benching at all today, so today's session was a real blessing. Video of last two sets of bench coming up later tonight in a bunch of hours.
- Joined
- Feb 12, 2008
- Messages
- 103,123
- Reaction score
- 124,023
Damn, that was some serious squatting.
Mate!
Mate!
- Joined
- May 6, 2010
- Messages
- 4,590
- Reaction score
- 3,760
^Dearest of gratitudes towards you all, brethren.
Morning weight: 100.5kg
DL
60*5
100*5
130*3 -belt-
160*3 -belt-
180*2 -belt-
195*4 -belt- (barspeed feels sluggish off the floor still. Dont know whether my setup needs work or if the belt is changing my biomechanics)
195*4 -belt- (ditto)
195*3 -belt- (ditto)
100*5*3 -belt-
Fuck! While not a bad session it's obvious that I need to work on my setup, most notable torso-angle and belt-placement. The speedsets at the end felt better as I applied the belt then pushed it down - it sat fairly high on the worksets resulting in a somewhat distinct "u gonna get hernia'd"-feeling below the belt-line. Cliffs - place/push the belt lower!
Sumo DL
70*5
100*3 (right asscheek cramp loels)
130*5 -belt-
150*5*3 -belt-
Learning that I can have a much flatter backangle than what I previously thought.
Wide-grip bench
50*5
60*5
70*5*5
Doing these for pectoral recruitment and hopefully a shorter ROM down the line.
Kroc rows
50kg*29 (left hand farted out at rep 24)
Seated cable row
34kg*10
61kg*10
75kg*10*3
Form was admittedly a bit shit on the latter third of last two sets.
Mustard-o-meter: 8/10
Okay, so I've got shit that needs to be ironed out on my conventional DL, but I think most of it can be traced to the placement of the belt. The sensation of pushing my intestines out through the lower abdomen isn't par for the course with the lacking force development I'm having considering how good 185kg*5*3 felt from a beltless deficit, so yeah, the belt IS fucking with me. On the vids it also looks as if I'm not sitting back enough, resulting in the shoulders ending up too far forward at the start of the lift.
Form feedback, cues, tips are highly welcome on all videos! The fucking flooring on that part of the gym resulted in uneven rotation of the bar as I set it down between reps (hence me fucking around with it on the ground between reps on the conventional sets), hence the different setup on the sumo deads. I never had this issue setting up on a different part of the floor on the deficit deadlifts.
Morning weight: 100.5kg
DL
60*5
100*5
130*3 -belt-
160*3 -belt-
180*2 -belt-
195*4 -belt- (barspeed feels sluggish off the floor still. Dont know whether my setup needs work or if the belt is changing my biomechanics)
195*4 -belt- (ditto)
195*3 -belt- (ditto)
100*5*3 -belt-
Fuck! While not a bad session it's obvious that I need to work on my setup, most notable torso-angle and belt-placement. The speedsets at the end felt better as I applied the belt then pushed it down - it sat fairly high on the worksets resulting in a somewhat distinct "u gonna get hernia'd"-feeling below the belt-line. Cliffs - place/push the belt lower!
Sumo DL
70*5
100*3 (right asscheek cramp loels)
130*5 -belt-
150*5*3 -belt-
Learning that I can have a much flatter backangle than what I previously thought.
Wide-grip bench
50*5
60*5
70*5*5
Doing these for pectoral recruitment and hopefully a shorter ROM down the line.
Kroc rows
50kg*29 (left hand farted out at rep 24)
Seated cable row
34kg*10
61kg*10
75kg*10*3
Form was admittedly a bit shit on the latter third of last two sets.
Mustard-o-meter: 8/10
Okay, so I've got shit that needs to be ironed out on my conventional DL, but I think most of it can be traced to the placement of the belt. The sensation of pushing my intestines out through the lower abdomen isn't par for the course with the lacking force development I'm having considering how good 185kg*5*3 felt from a beltless deficit, so yeah, the belt IS fucking with me. On the vids it also looks as if I'm not sitting back enough, resulting in the shoulders ending up too far forward at the start of the lift.
Form feedback, cues, tips are highly welcome on all videos! The fucking flooring on that part of the gym resulted in uneven rotation of the bar as I set it down between reps (hence me fucking around with it on the ground between reps on the conventional sets), hence the different setup on the sumo deads. I never had this issue setting up on a different part of the floor on the deficit deadlifts.
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