Abducted by robots

[golvmopp]

Treadmill
1km

Abs, hips, shoulder and traps complex

DL
40*5 (paused RDL)
40*5 (SLDL)
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5
100*5
120*5
140*5
160*5*8 -belt-
120*7*4 (paused deficit RDL)

BB shrugs
120*12*3
100*12*2

DB rows
45*10*2

Felt like the first proper long-ass, pain-free session in a while.

 

[golvmopp]

Treadmill
1km @ 11kmh

Abs, shoulder and trap complex

Paused DB flies for warmup

Paused bench
50*10
60*10
70*10
80*10
85*10*4

Plate front raises supersetted w one-armed tricep extensions

 

[golvmopp]

Treadmill
1km @ 11kmh

Shoulder, traps, abs and hip complex

Front squat
40*10
60*10
80*10*5

Paused SOHP
30*10
40*10*5

Pullups
BW*8*4

and two sets of paused DB flies before the gym closed.

 

[golvmopp]

Treadmill
1km @ ~12kmh

Traps and abs complex

Back extensions supersetted w plate reachups

Bench
60*5 (paused)
75*5 (paused)
85*5 (paused)
80*10 (tng)
80*5 (tng, short rest)

Had to jet early due to plans. It was an improvised mobility/break-a-sweat session regardless.

 

[golvmopp]

Treadmill
1km @ 12kmh

Shoulder, trap, abs and hip complex

Squat
40*10
60*10
80*10
100*10
120*10
130*10
140*10*5 -belt-

Paused SOHP
30*8
40*8
50*8
53*8*5
50*8 (tng, dropset)
40*8 (tng, dropset)

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*8*3

Back extensions supersetted w plate reachups
Two rounds

 

[golvmopp]

Treadmill
1km @ 11kmh

Shoulder, trap, core and hip complex

Pullups
BW*10 (tng)
+9kg*5*5 (paused)
BW*7*2 (tng)

DL
40*5 (paused RDL)
40*5 (SLDL)
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5 (SLDL)
80*5
100*5 (SLDL)
100*5
120*5
140*5*2
160*3 -belt-
175*3*3 -belt-
160*5*3 -belt-
140*5*2

BB shrugs
140*10
120*10
120*10

DB rows
42.5*12*3

Seated cable rows
(some)

 

[golvmopp]

Yesterday's session

Treadmill
1km @ 12kmh

Shoulder, hip, traps complex

Paused bench
40*10
60*10
75*10
90*5 (missed the groove entirely)
90*10
90*9
90*10
80*10*2

Paused DB flies
11kg*10*4

Front and side DB raises superset
7kg*12*4

DB skullcrushers
27.5*12*4

 

[golvmopp]

Core and hip warmup

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5 (paused) -belt-
150*10*5 -belt-
140*5*3 (paused) -belt-

Paused incline DB press
15*8
20*8
25*8
30*8
35*8*4

Paused DB flies
8*12
11*12
12.5*12
15*12

 

[golvmopp]

Treadmill
2km @ 11kmh

Trap, shoulder and core warmup

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
62.5*5
65*5
67.5*5*5
60*5*3
50*10*2

Paused front squat
40*5
60*5
70*5
80*5
90*5
100*5
110*1 -belt-

Massive headrush on the last rep that made me call it a day on the squats.

Paused seated DB press
15*8
20*8
25*8
30*6

Tricep extensions supersetted w side and front DB raises

 

[golvmopp]

Paused pullups
BW*10*5

Pauses broke down at final reps of set 4 and 5.

Paused dips
BW*10*5

DB rows
45kg*17
45kg*15
45kg*12

Rear delt DB flies supersetted w EZ curls

 

[golvmopp]

Core, traps and lat warmup

SLDL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
90*5
100*5
110*5
120*5
130*5
140*5*8

Paused bench
40*8
60*8
70*8
80*8
90*8*5

CORE TENSION.

Paused SOHP
30*8
40*8
45*8*2

 

[golvmopp]

Hip, trap and shoulder warmup

Squat
60*5
80*5
100*5
120*5
130*5
140*3
150*3 -belt-
160*10 -belt-
160*10 -belt-
160*10 -belt-
160*9 -belt-

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7*4
45*10*3

Seated cable row
50*12
60*12
70*12
80*12*3

Paused DB flies
8kg*10
11kg*10
12.5kg*10
15kg*10
17.5kg*10
15kg*10

Solid three-hour session. No stress, just getting properly warmed up beforehand and taking my time.

 

[golvmopp]

Treadmill
2km @ 11kmh

Rotator cuff complex

Paused pullups
BW*7*7

Paused dips
BW*10*5

Paused front squat
50*7
60*7
70*7
80*7
90*7*3

BB curls
25kg*12*5

... supersetted w deficit leg raises (BW*10*4)

Zottman curls
12.5*10*3

Hammercurls
11*10*3

...plus a few concentration curls. Gotta focus on both core tension and grip activation when doing any type of curl.

Another 2.5+ hr session in the books.

 

[golvmopp]

Treadmill
1.5kmh @ 12kmh

Abs and shoulder warmup

Paused RDL
40*7
70*7
80*7
90*7
100*7
110*7
120*7
130*7*3
120*7
100*7

BB shrugs
100*12*3

Paused bench
60*7
70*7
80*7
90*7
95*7*3

DB skullcrushers
30kg*12*4

A smidge of tricep extensions and cable flies

 

[golvmopp]

Treadmill
1km @ 11kmh

Rotator cuff and shoulder/traps complex

DB rows
45kg*20*3

Front squat
60*10
70*10
80*10
90*10
100*10*2

Seal rows
40*10
45*10
50*10
55*10*3
40*10

Rear delt DB flies
(Bunch)

BB curls
25kg*12*4

and a few sets of hammercurls

 

[golvmopp]

Shoulder and traps complex

Paused DB flies
5*8
7*8
10*8
12.5*8
15*8
17.5*8*2

Incline DB press
20*8
25*8
30*8
32.5*8
35*8*3

Paused bench
40*8
60*8
70*8
80*8
85*8

Liu raises supersetted w rear delt DB flies

Paused squat
60*5
80*5
90*5
100*5
110*5*3

Paused SOHP
30*8
35*8
40*8
45*8*3

One-armed tricep extensions

DB side raises

 

[golvmopp]

Shoulder, traps and core warmup

Squat
60*5 (paused)
80*5 (paused)
90*5 (paused)
100*5 (paused)
110*5 (paused)
120*5 (paused)
130*5 (paused)
140*5
150*5 -belt-
160*5 -belt-
165*5 -belt-
140*10

Pullups
BW*10*3

Paused dips
BW*8*5

... supersetted w reverse hypers

Hammercurls and EZ curls

 

[Volador]

Front squat
60*10
70*10
80*10
90*10
100*10*2

Hey man, cool log. How did you find doing sets of 10 on the front squat? Do you find the rack position uncomfortable for high rep sets like these? Just asking because I've been trying to incorporate front squats as a variation, but I find it hard to maintain the rack for sets of 10 reps. My legs can handle the load, but my upper back/rack position are trash, so my legs don't get stressed at all. I've been practicing every session with light weight and holding the position for time, while getting the leg volume from other exercises. Not sure why, but I would like to improve my FSQ. I tested my back squat recently at 395lbs, but 185lbsx10 on the FSQ sets my upper back and shoulders on fire lol.

Did you have to do anything to develop the ability to hold the rack position and the upright upper back for sets of 10? Do you use a crossed arms bodybuilder style rack or an oly lifting style? Thanks man. Good work.

 

[golvmopp]

Hey man, cool log. How did you find doing sets of 10 on the front squat? Do you find the rack position uncomfortable for high rep sets like these? Just asking because I've been trying to incorporate front squats as a variation, but I find it hard to maintain the rack for sets of 10 reps. My legs can handle the load, but my upper back/rack position are trash, so my legs don't get stressed at all. I've been practicing every session with light weight and holding the position for time, while getting the leg volume from other exercises. Not sure why, but I would like to improve my FSQ. I tested my back squat recently at 395lbs, but 185lbsx10 on the FSQ sets my upper back and shoulders on fire lol.

Did you have to do anything to develop the ability to hold the rack position and the upright upper back for sets of 10? Do you use a crossed arms bodybuilder style rack or an oly lifting style? Thanks man. Good work.

Thanks!

Regarding front squats I do them with a clean grip. I treat the setup as a standing overhead press (with a narrow grip, just an inch inside of the inner knurling), with the addition of raising my elbows upwards. Prior to unracking I activate my forearms, biceps, lats and lower traps. I gradually push my elbows forward and up the closer to the bottom I get. Haven't had the misfortune of being held back by the upper back or shoulders - the closest I've gotten to a failure was on account of the mid back collapsing. Then again I like hitting the upper back assembly with bench-supported Kroc rows, which I regard as the best upper body mass builder exercise, so give that a go and see if that doesnt take care of your upper back weak link.

Best of luck!

 

[Volador]

Thanks!

Regarding front squats I do them with a clean grip. I treat the setup as a standing overhead press (with a narrow grip, just an inch inside of the inner knurling), with the addition of raising my elbows upwards. Prior to unracking I activate my forearms, biceps, lats and lower traps. I gradually push my elbows forward and up the closer to the bottom I get. Haven't had the misfortune of being held back by the upper back or shoulders - the closest I've gotten to a failure was on account of the mid back collapsing. Then again I like hitting the upper back assembly with bench-supported Kroc rows, which I regard as the best upper body mass builder exercise, so give that a go and see if that doesnt take care of your upper back weak link.

Best of luck!

Thanks man. I'll keep practicing and see what happens, I'm trying to do some light front squats as part of the warm up for every session. Maybe I'll do some heavy DB rows too. I guess I call anything that isn't the lower back "upper back", so we might be talking about the same thing haha. The thing is, even an empty bar feels uncomfortable on the shoulders, eblows and upper/mid-back if I do more than a few reps. Thanks for the cues, I'll give those a try too, I shall not be defeated. Keep up the good work.