PR Abducted by robots

[golvmopp]

DB flies
10kg*12*3

Palm-up DB flies
5kg*10*3

(Tried bench. Pain still present)

Paused SOHP
40*10
50*10
60*5
70*5 (headrush on the first rep, last rep went slow)
70*5 (headrush again. Lost a lost of juice on the last two reps)
70*5 (no headrush. Much better, could maybe have winged it for a sixth)
50*12 (AMRAP)

(Tried DB press. More pain, no mas)

Cable press
36kg*10
41kg*10
45kg*9
45kg*8
45kg*7

The first reps of the 45kg-sets are awesome, but the quality of the ROM deteriorates hilariously by the end.

Skullcrushers
27kg*10
27kg*10
27kg*8

These are hard too. Form breakdown.

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

These on the other hand went swell.

Treadmill
2.52km, 10km/h, 15:05, 184kcal

Mustard-o-meter: 8/10

Good session! My all-too-familiar headrushes made a reprise, and my shoulder is still fucking with me, but I got a nice pump going on, and the final treadmill run, albeit short, felt great. Felt a bit weird not to squat or DL, on the other hand I actually feel rejuvenated post-workout. Guess sometimes you have to dial it down. Still working out a sustainable plan for my cutting workouts that will maintain strength and mass without wearing on me too much.

Other:
- 2hr20min session
- two-ish tbsp coffee.

 

[golvmopp]

DL
60*5
100*5
120*5
140*5
160*5
180*5*3 (lats and upper back is weak. Excessively forward-tipping bar.)

Kroc rows
50kg*20*3

Seated cable rows
82kg*10*2

BB shrugs
60*10
100*10
140*10

Standing sideleans
20kg*10
30kg*10*3

Crunches
20*2

Treadmill
3km, 18:05, 220kcal.

Mustard-o-meter: 7/10

Deadlifts were disappointing, but the treadmill picked me back up. Then again, not pulling for two weeks does leave a mark. Gotta do more core exercises and hip stretching.

Other:
- 2hr20m
- two tbsp coffee

 

[golvmopp]

Walk
4.75km

-----

Paused SOHP
40*5
50*5
60*3
70*6
70*6
70*5

EXCELLENT barspeed on the warmup sets. Worksets felt great! 72.5kg next session.

Pullups
BW*9*3

No worries here! The weight lost is showing already.

Lat pulldowns
82kg*10*3

Skullcrushers
27kg*12*3

EZ-curls
32kg*10
37kg*10
37kg*10
37kg*6
32kg*7

Squat
60*10
100*10*3

Mustard-o-meter: 8/10

Surprisingly good session! Meditation and workload modesty does the body good!

- 2hr session
- two tbsp coffee

 

[Flash_Monsta]

Nice pressing, Brohammad

 

[golvmopp]

Nice pressing, Brohammad

Thanks Brohannes.

 

[golvmopp]

Squat
60*5
100*5
130*3
150*3
172.5*5*3 -belt-
140*10 -belt- (AMRAP)

New kind of hip pain, located at the medial part of quad insertions, a.k.a groin. STOP NEGLECTING YOUR HIP COMPLEX - SHIT'S NOT GETTING BETTER ON ITS OWN. That said - great session!

DB flies
10kg*12*3

Palm-up DB flies
5kg*10*3

Cable press
41kg*10
45kg*10*3
41kg*8

Kroc rows
50kg*12*2

Sub-max effort just to pump some blood into the lats and upper back.

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

Holy fuck these were hard on me. Aggravated the shit out of my left groin.

DL
140*10

Nope! Conventional deffo is for me!

Treadmill
2.5km, 10km/h, 184kcal (heart rate 170bpm)

Mustard-o-meter: 8/10

Results speak for themselves, but I gotta mind my prehab A LOT more. Ending jog is surprisingly envigorating, albeit today it was tiresome.

 

[golvmopp]

Two 5km walks and some hip and ab-prehab.

 

[golvmopp]

Hip- and ab-complex in the morning - one set each plus stretching.

Paused SOHP
40*5
50*5
60*3
72.5*5
72.5*5 (lacked proper drive and setup in the first reps which made the last reps harder than they should have been)
72.5*5 (last rep was a grinder)
50*10*2

Gonna stay here for a while!

Benchpress
50*10 (1-2/10 on the painscale. Using the same form as prior to injury - elbow/wrist-angle seems to be the determining factor!)
50*10
50*10 (low touch w elbows "lower" down the torso than bar = pain. Slightly higher touch w vertical elbows, weight on posterior delts rather than lats = no pain)

Pullups
BW*6*5

Submaximal sets. Greasing the groove for sundays higher intensity pullups.

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

Skullcrushers
27kg*10
32kg*10*3

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

Form wasn't on point, but felt good to get those reps in regardless.

Squat
60*10
100*10

Treadmill
2.5km, 11km/h, 13:42, 191kcal (Level up!)

Went a notch faster, at the cost of a significantly more arduous run.

Mustard-o-meter: 7.5/10

Performance was good, eventhough the mustard was a bit absent. Shoulder seems to be healing up, finally!

 

[golvmopp]

DL
70*5
100*5
140*5
160*5
180*3
190*3 (last rep was a fucking trainwreck)
180*5 (ditto)
180*1 (slow rep but great form)
180*1 (slower yet, rounded back and headrush)

Gotta do more singles/sets seeing how my setup is the weakest point in the deadlift - barring fatigue, the first rep in every set is consistently among the weakest. While speed is my greatest friend off the floor, my explosive speed out hole needs to be counteracted by a strong back lest I lose the bar forward. In short - gotta get more quality reps in and stop being so fucking greedy.

DB flies
10kg*10
12 5kg*10*3

Kroc rows
50kg*27
50kg*20

Seated cable row
82kg*10*3

BP
50*10*3

Squat
60*10
100*10*3

Treadmill
2.5km, 11km/h, 13:42, 191kcal.

Mustard-o-meter: 6.5/10

Deadlifts were sub-par. Might have been yesterday's hefty deficit, might be a strength-gap. Gonna switch the light DLs for RDLs and SGDL as my upper back and lats are farting out on the heavy pulling.

 

[AlVThom]

Nice work brah, damn strong kroc rows

 

[golvmopp]

Nice work brah, damn strong kroc rows

Many thanks, kind one.

Walk
4.5km

------

Squat
60*5
100*5
120*5
140*5
160*3
172.5*5*3 -belt-
140*12 -belt- (AMRAP)

DB flies
10kg*10
12.5kg*10*3

Paused BP
50*6 (1.5/10. Feels like just a tight pec at the bottom)
50*6 (ditto)
60*6*4 (^)

It's improving, albeit slowly. Gotta keep doing em to stretch whatever tendon is fucking with me.

Kroc rows
50kg*15*3

Submax sets. Still tired tho!

SGDL
60*5
100*5
120*5
130*5
130*5

Got dizzy at the final rep! Es no bueno!

Skullcrushers
27kg*10
32kg*10
32kg*8

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


Mustard-o-meter: 7.5/10

WAY too long of a session, but the results were great. Stretch moar! Shoulder is healing slowly, so yay for that one too!

Other:
- 2hr 45m session.
- two tbsp coffee.

 

[golvmopp]

Walk
4.7km

----

Paused SOHP
40*5
50*5
60*3
72.5*5 (took the first four in the same breath, even the fifth went up smoothly. First time ever (?) I've tangibly felt like vomiting from the ab pressure tho)
72.5*5 (no problems here.)
72.5*1 (mad headrush)
72.5*5 (somewhat slower version of workset two)
52.5*10*2

Pullups
BW*7*5

Greasing the groove!

SGDL
70*10
100*5
120*5
140*5*3

Chalk decay is a real issue on the 140kg-sets - it's basically disappeared from my thumbs by rep four.

BB shrugs
140*10*2

LBBS
60*10
100*5
120*5
140*5
120*5
100*5

Reincorporating these to wake my glutes and posterior chain up again. Holy shit my glutes are DORMANT.

Treadmill
11km/h, 2.5km, 13:46, 191kcal. 174bpm

Mustard-o-meter: 8/10

Solid session! The juice just kept flowing, and the final mile and a half on the treadmill went easier than in should have.

Other:
- 2hr 10min session
- two plus tbsp coffee

 

[golvmopp]

Bicycling
13km

-----

SGDL
60*5
100*5
120*3
140*3
160*1
120*1

DL
100*5
120*3
140*3
160*3
180*5*3

I must be doing something right, because my pulls feel a lot better now. Keep working them lats and posterior chain! Lat fatigue does creep in, but just keep strengthening them. Last workset admittedly looked like shit.

Kroc rows
50kg*27 (left arm 20+7)
50kg*22

Right elbow tingles when used as supporting arm, and has been for a week. Second set was an improvement after adjusting the palm and elbow angle to something a bit more natural and cushioning.

DB flies
10kg*10
12.5kg*10*3

Paused BP
50*6*2
60*6*2
70*6*2
80*6*2

These are still more rehab-oriented than anything else as the pec is still stiff and sore in the bottom, but it's deffo getting better. Holy shit it feels good to finally be able to bench!

LBBS
60*5
100*5
120*5*2

Low back was a bit burned out, alas took it easy on these. Plus, they're an accessory.

HBBS
120*10*2

Cant forget my primary form bruh.

Mustard-o-meter: 8/10

Deadlifts went okay, being able to bench felt fantastic!

Other:
- 2hr 40m session
- two tbsp coffee

 

[Flash_Monsta]

Nice work, Golv. How's tricks, mate?

 

[golvmopp]

Nice work, Golv. How's tricks, mate?

The charm of the cut is wearing fucking thin rather quick. Still havent made peace with the thought of spartan living for two plus months.

Walk
4.5km

----


Morning weight: 102.5kg

Paused SOHP
40*5
50*5
60*3
72.5*5 (not quite firing properly. With better barspeed I'd easily cram a sixth out)
72.5*5 (slower barspeed. Last rep was a real grinder)
72.5*4 (headrush at rep 3. Fourth rep went very slow, left an attempt in the tank.)
52.5*10*2

Felt sluggish today. Ups and downs I guess.

Pullups (102.5kg)
BW*9
BW*9
BW*10

Lat pulldowns
82kg*10*3

Skullcrushers
27kg*10
32kg*10*3

EZ-curls
32kg*10
37kg*12
42kg*8
37kg*8
32kg*10

Squat
60*10
100*10*3

Using iron plates to force myself to gain control of the descent and generate pop out the bottom with perfect form without relying on bounce.

Treadmill
11km/h, 1.5km, 8:18. 120kcal

Caught myself remembering I have squats to attend to, alas I cut the run short.

Mustard-o-meter: 7.5/10

The press was a bit of a letdown but I warmed up later on.

 

[rikwebb]

Hey Golv, i've still been doing that roll with the ball for stretching the Lats for Deads that you posted about a while back. Works a treat my good man!

 

[golvmopp]

Hey Golv, i've still been doing that roll with the ball for stretching the Lats for Deads that you posted about a while back. Works a treat my good man!

Glad I could be of assistance, brah.

Squat (HBBS)
60*5*
100*5*
120*3*
140*3*
160*3*
172.5*5*3-belt-

*Thick bar, steel plates. No bounce to be had.

Worksets went pretty good. Form felt kinda good, although I need to put more reps in at higher percentages to iron out my form flaws. Should be good for 175 next session though! Forearm pump is the worst part of the worksets.

Sumo squats
100*10
120*5*3

Paused SOHP
40*10
50*10*3

Kroc rows
50kg*15*3

SGDL
60*5
100*5
120*5
130*5*2

Mustard-o-meter: solid 8/10

Squats clicked, and the rest of the sessio had a good zen-vibe going on. Got a job interview and lecture tomorrow so I cut out the treadmilling as I'll get some good cardio action in the morning.

Other:
- 2hr20m
- closer to three tbsp coffee.

 

[Flash_Monsta]

The charm of the cut is wearing fucking thin rather quick. Still havent made peace with the thought of spartan living for two months.

I know those feels, bruh. What helped was me trying to convince myself that it's all worth it.
Just think When u whip your top off, and the right light hits you after a quick pump up, and you catch a glimps of that girls face for a split second across the room or where ever you are before she shyly looks away, and you know deep down in your gooch that she wants your D, it's worth it. #realtalkbro.

 

[golvmopp]

I know those feels, bruh. What helped was me trying to convince myself that it's all worth it.
Just think When u whip your top off, and the right light hits you after a quick pump up, and you catch a glimps of that girls face for a split second across the room or where ever you are before she shyly looks away, and you know deep down in your gooch that she wants your D, it's worth it. #realtalkbro.

#semi.

Thanks for the motivation, brohn.

DB flies
10kg*10*2

Paused BP
50*6*2
60*6
70*6
80*6
85*6
90*5 (last rep didnt feel good in the left shoulder, so I cut one rep out. First four were excellent.)
80*6*3

Keep scapulas retracted through the motion!

Paused CGBP
60*6*3

Shoulder started popping and getting sore.

SGDL (DL)
60*5 (60*5)
100*5 (100*5)
120*5 (120*5)
140*3 (140*3)
160*1 (160*1)
170*1 NEW PR! (170*1)
(180*1)
(190*1)
(200*1)

All steel plates except for the last 10kg pair on the 200kg pull. Kinda fun to pull to 95% of my belted 1RM on an off-day. Form is shaping up! The snatch grip deads are gold.

BB shrugs
140*12*2

Pullups
BW*7*4

These went ludicrously easy.

EZ-curls
32kg*12*3

Skullcrushers
32kg*12
32kg*12
32kg*10

DB flies
12.5*10*2

Treadmill
Total: 2.5km, 13:00, 198kcal. First 2000m @ 12km/h (10:06), then 300m @ 10km/h and 200m @ 12km/h. (LEVEL UP!)

Mustard-o-meter: 9/10

Came in foggy and somewhat distant, ended on a Zen-like high note. Fantastic stuff, really. The whey is a fantastic booster taken mid-workout, made a world of a difference.

Other:
- 3hr session
- two plus tbsp coffee
- BRING WHEY AS INTRA-WORKOUT IN THE FUTURE!!!

[Yt]jZiYUzoxN6o[/MEDIA]

 

[golvmopp]

Walk
4+km

-----

Squat (HBBS)
60*5
100*5
120*5
140*3
160*3
175*5*3 -belt-


Had to fight them worksets. Last rep of the third 175-set was a slow burner, but no danger of losing it.

Sumo squat
120*6*3

DB flies
10kg*10

Paused BP
50*6
60*6
70*6
80*6
90*5
80*6

Trying to iron out every form flaw. That scapular retraction and set up will take work.

Kroc row
50kg*15*3

Mustard-o-meter: 7.5/10

Squats went well, but my head wasnt quite in the game. Wonky sleep is to blame.