PR Abducted by robots

[golvmopp]

Morning weight: 105.3kg

Walk
5.12km

Jog
4.75km, 25:51.

Another fifteen seconds off. The run felt good throughout - great pacing and rhythm, only a pebble in my right shoe threw me off the last 1.5km or so. Didnt have that sensation of "I wanna keel over and sleep in a ditch" I usually get when jogging. Great considering I'm at my heaviest weight in about 15 months.

 

[golvmopp]

Bicycling
15km

-------

Squat
60*5
100*5
120*3
140*3
160*3
180*1 -belt-
190*1 -belt-
195*1 -belt-
190*1 -belt-
140*12 -belt- (AMRAP)

195 felt shaky - no real danger of losing it, but setup and overall tension was definitely suboptinal, with a solid sticking point midway through the ascent. Then again, considering I'm at a sleep deficit after a wicked weekend, and running on caffeine, along with having cycled 15km on a grocery run today, it's been a good session!

Paused SOHP
40*10
50*10*3

Pullups
BW*10
BW*8
BW*7

Did these on a thick bar with thumbless grip - forearms and grip are no longer the limiting factor.

Lat pulldowns
82kg*7*3

Six-pause bench
50*2
50*2

Fatigue and pain put an early stop to these.

Mustard-o-meter: 8/10

All things considered, a good session. Gonna restart my squat at a lower weight (175) and make another pass at 200 in a month or so with the next wave. Shoulder's gotten worse on the bench - gotta hit it agressively with stretching, massage and heat treatment.

Other:
- 1hr50m
- 400mg caffeine
- no music (broken headphones, sent them in for repair - a.k.a replacement. This is the third time I've handed them in for replacement because one of the headphones always dies on me after a while.)

 

[rikwebb]

Nice squatting Golv!

 

[golvmopp]

^thanks Rik!

Morning weight: 105kg

Walk
4.75km

-----

Paused SOHP
40*10
50*8
60*5
72.5*4
72.5*3
72.5*3
72.5*3
50*13 (AMRAP)

Fucked up with my diet and rest. Playing too much computer games, and it shows.

Kroc rows
50*22
50*17 (left fart 12, right fart 13)
50*15

Seated cable rows
75*10
82*10
75*10

Skullcrushers
27kg*12
32kg*7
27kg*10
27kg*10

EZ-curls
27kg*10
32kg*10
37kg*10
42kg*6
37kg*5
32kg*10
27kg*10

Dat pump.

DL
60*5
100*5
140*10*2

Crap form and speed on the first 140kg-set. No mustard. Second set went much better, probably due to me making it the last set of the day, so I'd better end on a high note.

Mustard-o-meter: 6.5/10

Punch-the-clock-session. The pump was a redeeming feature. Need to take care of myself better and get to the gym earlier.

Other:
- 1hr50min
- no music still
- two-ish tbsp coffee

 

[Flash_Monsta]

Hey, mate. Awesome squatting 195 is an beastly squat!

 

[golvmopp]

hey, mate. Awesome squatting 195 is an beastly squat!

I WANT 220 DAMN YOU!!

Then follow it up with a nice and even imperial 500lb-squat. All in due time, though.

(And thanks man. )

 

[golvmopp]

DL
60*5
100*5
140*5
160*3
180*1
190*1
200*1
205*1*2
200*1
180*5

I'm still reeling over the shitty diet of the past week, but this DL-session has gone fairly well. Going beltless helps my form.

DB flies
10kg*10*3

Doing these as shoulder rehab. Pain-free.

Cable presses
36kg*10
41kg*10
45kg*10*2
45kg*9
41kg*10
36kg*10

Pullups
BW*8
BW*7
BW*4

Lats were tired.

Lat pulldowns
75kg*10*3

Squat
60*10
100*10*3

Mustard--o-meter: 7.5/10

Pleasant surprise - will be pulling beltless from here on.

Other:
- 2hr session
- 400mg caffeine
- GOT MY HEADPHONES BACK = METAL

[YT]InZNBcJTmWs[/YT]

 

[golvmopp]

Jog
4.72k, 27:01

Deffo not a good run, but that's what happens when your circadian rhythm is bonkers.

 

[golvmopp]

Paused SOHP
40*10
50*5
60*5
70*3
75*3*3
50*13 (AMRAP)

T'was indeed hard today.

BB back extensions
60kg*5*2
80kg*5
100kg*5
110kg*5*2
100kg*5*2

Holy SHIT these work my lower back. GOAT posterior chain exercise.

Kroc rows
50kg*15

Lats, posterior delts and forearms fried from Friday's pulling and BBBE's. Gotta give em some rest.

Squat
60kg*10
100kg*10*3

BB shrugs
100*10
120*10
140*10
150*10*2
140*10
120*10

Mustard-o-meter: 7/10

Rebuilding the SOHP will be harsh, but yanno, gotta treasure the struggle.

[Yt]b0F4oshpC8Q[/MEDIA]

 

[golvmopp]

Squat
60*8
100*5
140*5
160*5 -belt-
175*5*3 -belt-

Last workset killed me. No way in fuck I'd go for a final volume set.

(Tried some empty BP here. Pain has decreased a LOT - 2-3/10 with an empty bar, full ROM - but still not 100%.)

DB flies
10kg*10*4

These have probably helped my shoulder out a lot.

Pullups (north of 105kg probably)
BW*10
BW*10
BW*8

First set was fairly slow and controlled, as I had to fight back and forth swinging. Second set was balls to walls, and went fairly smooth - less swinging.

Lat pulldowns
82kg*8*3

Squeezing the la(s)t drops out. Holy fuck I should get an award.

DL
60*5
100*5
140*10*3

These went well! Minor form breakdown due to lactic acid fatigue but great mustard considering how wiped out the squats left me.

Skullcrushers
27kg*12*3

EZ-curls
27kg*10
32kg*10
37kg*10
32kg*10
27kg*10

Mustard-o-meter: 7.5/10

Hit my squat prescription with a lot of effort, got swole afterwards. Not quite 100% there mentally due to having been lazy and introverted these past few weeks.

Other:
- 2hr 40min
- two tbsp coffee

 

[golvmopp]

DL
60*5
100*5
140*5
160*5
180*6*4
140*10

Second week of beltless pulling. Searching for the groove - first set felt nice and consistent. I've had days of faster bar-speed, but the load distribution felt very nice and even. Second set brought noticeable lat fatigue with the last reps. SPEED IS YOUR FRIEND! A slow pull off the floor will decimate your strength.

Cable press
36*10
41*10
45*10*3

DB flies
10kg*10*3

Skullcrushers
27kg*12*3

Kroc rows
50kg*17

Forearms and rear delts fried.

Squat
60*10
100*10*3

Good squatting! Everything must be tight: narrow, stable grip, bar placement in that sweetspot halfway down traps, resting on posterior delts, glutes locked out at setup, break at hips first and dont waste power arbitrarily pushing your knees out - find a spot that allows you to fire the quads efficiently foremost.

Mustard-o-meter: 8/10

Good session! Wasnt quite in character mentally initially, but managed to cram out some quality pulling.

Other:
- 2hr session
- two-ish tbsp coffee. Sweated like a pig.

 

[golvmopp]

Morning weight: 107.3kg

Paused SOHP
40*10
50*10
60*5
70*5*4
50*10*2

Felt good! Should be good for 72.5*5*3 next session. Minor left shoulder pain in the beginning.

Pullups
BW*10
BW*8 (had too much swing I had to ward off by rep 6)
BW*7

Lat pulldowns
82kg*9*3

Squat
60*10
100*10*3

Paused BP
Bar*10
50*5

Bar is painless! 50kg is 2.5/10 on the painscale with proper form. Dramatic improvement in the few weeks since I started with the DB flies!

Mustard-o-meter: 8/10

Press went good, assistance as well, and shoulder is healing up! Yay!

 

[golvmopp]

Squat
60*6
100*5
140*5
160*5
185*3 -belt-
185*3 -belt-
185*2 -belt-
140*12 -belt- (AMRAP)

Worksets were tough and slow. No mustard. Pumpset went good - form and speed on par. Lactic acid left me shivering like a dog shitting peach seeds.

Paused SOHP
40*10
50*10*3

Kroc rows
50*21
50*22
50*18

Nice.

Seated cable row
82kg*10*3

DB flies
10kg*12*3

These are becoming easy peasy and pain-free. Raise weights soon?

Skullcrushers
27kg*12
32kg*10*3

EZ-curls
32kg*10
37kg*10
37kg*8
32kg*8

Mustard-o-meter: 6.5/10

Definitely felt shitty heading in. Getting swole helped out, but I've been feeling off and depressed for a while now (months. To be frank, with the exception of some peaks, you could extend my dip to a year). Will get in contact with healthcare tomorrow to check my levels.

Other:
- 2hr40min
- two tbsp coffee

 

[Flash_Monsta]

Awesome squatting, bruh.
Dat 140 for 12 is minging.

 

[MilkManUK]

I'm due to do 140kg on squats today. 12 reps is now the target (although I'd be pleased with half of that!). Good work.

 

[golvmopp]

^^Cheers, commonwealth brahs.

 

[golvmopp]

DB flies
10kg*12*3

BP
50*8*3
60*8

Pain is 4-5/10. The wider the grip and the lower I press on the chest, the worse it gets. More flies.

DB flies
10kg*12

DB press
20kg*5

No bueno. Pain.

Cable press
36kg*12
41kg*12
45kg*12
45kg*10
45kg*10

DL
60*5
100*5
140*10*3

Pullups
BW*8
BW*7
BW*7

Lat pulldowns
82kg*10*3

Tried squatting here but my forearms were way too pumped to allow such a thing.

EZ-curls
27*10
32*10
37*10*3

Mustard-o-meter: 6/10

 

[golvmopp]

Morning weight: 107.3kg

Morning ab- and hip prehab complex:
Laying leg raises*20*2
Crunches*20*2
Sidewards laying leg raises*20*2

AM session:

DB flies
10kg*12*3

DB flies (palms up)
4kg*10*3

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

Squat
60*10
100*10*3

These felt great! Nice and tight - the only thing lacking somewhat was quad activation out the bottom.

BP
50*5*2 (1/10 pain)
60*5*2 (2/10 pain, 1/10 if I touch down higher on my chest)
70*5 (2-3/10 pain. Form is unstable in anticipation of pain)
70*5 (2/10. More stable execution)

Kroc rows
50kg*17*3

Capping myself at 17 just to get reps in. Doing DLs tomorrow

Seated cable row
82kg*10*3

EZ-curls
32kg*10
37kg*10*3

Mustard-o-meter: 7.5/10

Session wasnt easy - the press felt sluggish albeit stable and lactic acid buildup at the cable rows and curls was significant, but this is the first time in a while I've been able to put my balls into a session. Probably the mental fortitude of having decided to embark on a weight cut. If you're curious of that process, head over to the diet logs!

Other:
- 2hr 30m
- two tbsp coffee

 

[golvmopp]

Squat
60*10
100*5
120*5
140*5
160*5 -belt-
170*5 -belt-
170*5 -belt-
170*6 -belt-
140*10 -belt-

CNS felt sluggish at first but picked up speed later on.

Paused SOHP
40*10
50*10*3

DL
60*5
100*5
120*5
140*5
160*3*3

Pullups
BW*8
BW*8
BW*6

Fucking slipped on the last set. I'll git you next time.

Lat pulldowns
82kg*10*3

Palm-up DB flies
4kg*10*3

Hits the painful spot better than regular flies. Using them as dynamic stretches.

Mustard-o-meter: 8/10

Tough but rewarding session. A sense of purpose is being instilled.

Other:
- 2hr 35m session
- 400mg caffeine.

 

[golvmopp]

Hip- and abdominal prehab exercises in the morning. Lying leg raises, crunches and lying side raises, two sets of 20 reps each. My back makes hilarious farting noises on the floor each rep

Walk
8.1km