Abducted by robots

[golvmopp]

Shoulder and hip warmup

Paused incline DB press
20*10
25*10
30*10*5

Front squat
50*10
60*10
70*10*3

Two supersets of plate front raises and tricep extensions

 

[golvmopp]

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

DB rows
45*15*3

Seated cable rows
60*10*2

 

[golvmopp]

Shoulder and core warmup

Seated DB press
12.5*8
17.5*8
22.5*8
27.5*8

Plate front raises/DB side raises/banded rear delt work superset
(three laps)

Paused DB flies/facepulls/tricep extensions superset
(three laps)

Short sessions as of late, I know, but rn just getting to the gym is a dubya.

 

[golvmopp]

Cheers fellas.

No lifting per se today, but a long day in the sun doing pew pew.

 

[Fahcough]

Cheers fellas.

No lifting per se today, but a long day in the sun doing pew pew.

rifles shotguns and pistols oh my

 

[golvmopp]

rifles shotguns and pistols oh my

Red dots, homie!

 

[golvmopp]

Adductor/abductor, pec/shoulder warmup, tib/calf raises

Pullups
BW*10*5

Abs complex

 

[golvmopp]

Paused squat
40*5
60*5*2
80*5*2
100*5*3

Pain-free! Knees over toes (and glutes engaged) FIRST, THEN knees out and start collapsing the back angle. Feels fucking great to find the cues that allow me to squat pain-free again. Now just increase slowly over time, (plus low-intensity volume to grease the groove?)

Paused bench
60*5
70*5
80*5*2
90*5*3

Pain-free too, and with some pretty good oomph. Allowing the scap to move back a bit on the concentric has been the missing piece.

Tricep extensions supersetted w leg raise complex

 

[golvmopp]

Paused DL
60*5
80*5
100*5
140*5
160*5*3

BB shrugs
140*10*3
100*12*3

Deficit laying leg raises
BW*10*3

Seated cable row supersetted w side crunches
(two rounds)

 

[golvmopp]

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7*3
40*10*2

Focus on mid/lower trap tension.

Squat
40*10
60*10
80*10*3

Focus on core tension and anterior hip activation. Remain upright!

Seated DB press
22.5*10*3

A few sets of tricep extensions and DB raise complex

 

[golvmopp]

Paused DB flies
12.5*10*3

Paused BP
40*10
60*10
80*10*4

Paused pullups
BW*10*3
BW*5

DB shoulder complex supersetted w one-armed tricrp extensions
(Three rounds)

EZ curls supersetted w deficit leg raises
(three rounds)

 

[golvmopp]

Paused SOHP
30*7
40*7
50*7*5
(+ dropset)

Paused squat
40*7
60*7
80*7
100*7
100*10 (tng)

DB raise complex
(three rounds)

Tricep extensions

 

[golvmopp]

Paused DL
40*5 (paused deficit RDL)
60*5 (paused deficit RDL)
60*5
100*5
140*5
160*3
170*3
175*3
175*3

Pullups (tng)
BW*10*4

.. supersetted w tib raises

Facepulls supersetted w laying leg raises
(Three rounds)

 

[golvmopp]

Shoulder and scapular assembly warmup

Paused bench
60*8
70*8
80*8
90*8
90*8
90*7
80*10

GOOD mustard! Hitting the groove on the rack position. The rest needs some volume to grease the motor patterns, but the foundation felt better than it has in a while. Focal point: intra-set resets.

Paused tempo squat
60*5*3

... supersetted w DB raises complex

Tricep extensions supersetted w tib raises

 

[golvmopp]

Paused pullups
BW*10*5

.... supersetted w external shoulder rotations, tib raises and lateral leg raise complex

Paused seated DB press
12.5*10
17.5*10
22.5*10
25*10

 

[golvmopp]

Paused squat
60*5
80*5
100*5
120*5*3
80*10*2 (tng)

Right hip (adductors) started crunching on the concentric of the worksets. Lower the intensity and up the volume.

SLDL
60*7
80*7
100*7
120*7
140*7

DB rows
42.5*15
42.5*10 (little rest)

Back at it on all fronts

 

[golvmopp]

Paused SOHP
40*7
45*7
50*7
55*7
60*7*3
40*12*2

Elbows forward more than arching.

Squat (tng)
60*10
80*10
100*10*3

Paused seated DB press
17.5*7
22.5*7
27.5*7*3

Plate front raises supersetted w one-armed tricep extensions

 

[golvmopp]

Paused DL
60*7 (paused RDL)
60*5
80*5
100*5
120*5
140*3
160*3
180*3*3 -belt-
100*10*3 (paused deficit RDL, each set supersetted w 12 shrugs)

Paused pullups
BW*7*4

... supersetted w tib raises

Hip adductors and abductors

 

[golvmopp]

Paused DB flies warmup

Paused bench
60*5
70*5
80*5
90*5
100*5*3
80*10

Paused squat
40*5
60*5
80*5
100*5

Notes to self: A good squat starts at the grip. Strong grip, even if that means a wider grip than I've associated with a good rack, so that the forearms remain active. (DGMI, the rack position is still tight af)

Delts, delts kick into gear as I get under the bar. The entire upper back feels like a compressed spring when I unrack. This is a REQUIREMENT for my hip flexors to relax and allow the rest of the hip assembly to do its work.

Felt great

Tricep extensions and shoulder raise complex

 

[golvmopp]

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5
160*5*3
100*5*2 (paused tempo)

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

Leg raise complex
(three rounds)