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Trained with a mate, changed the trajectory of his Squat training forever.

15min crosstrainer

Paused Squat
Maybe 5 sets with bar and pause pauses
Few sets 50kg 2-3 semi long pause reps ...

Since the crossover felt really good the other day with there being no impact on the ground and the pulling back motion of the leg is much lighter than even my own bodyweight, u decided to start my...

With some extra time of no training and being mindful of my ribs, I found myself training with a friend today and doing much better.

I was just in the gym taking a **** then my friend from 100km...

I thought it would be suiting to do overhead press today, but nope. Muscles are doing better but of course just still a bit tight, however it turns out they can't even handle being loaded.

Reverse...

My legs weren't at full strength but adaptations will soon turn that around. My upper back mobility is a lot better now, though, and so deadlifts went much better. With my hands being under my...

My lats are absolutely shot but that led to the discovery that pulling with elbows high and the weight in line with my rear delts is very hard and sometimes even painful. A bunch of band pull aparts...

Today I added another 10kg, destroyed both knee extensors and stopped early enough to warrant proper recovery like a boss.

Sled pulls
1x
25kg
50
75
6x1x85 PR

3 sets reverse flys feeling...

Ate **** yesterday, got out without eating this morning to rent a car and train right after. New records.

About 10 sets of wide grip pulldown scapula depressions and 20 minutes lazybike to get my...

After having squatted to a box for so long, doing without is a whole other game for sure. No leeway to to a bit soft in the back and much more tension in the inner thighs. I think now that I have...

Benched a day early in case I have hangovers and much work tomorrow and perhaps a lot of work the day after also.

Bench Press
3x10-15 count pause just above chest xbar
2x40 with 5 count pause...

My serratus is nicely beat, and today came a psychological lesson on top of it.

Sled pulls regular, meaning no walking from dead stop for a while moving forward
1x25kg
1x50
2x75 PR
Not paying...

Doing serratus work every day is definitely gonna solve all my problems!

Bench
3x10xbar
2x5x40
3x60
1x70
1x80 nowhere near a max obviously
30 count hold a half inch above the chest with...

Last night I did a serratus workout with deadhangs, dip machine (mostly straight arms shoulder elevation and depression) and band rotations. Also some ultra light kickback machine.

So today I...

Last night I came home from a hotel a four hour drive away, stopped into the gym to charge my phone cos turns out I have two old unpaid electricity bills so they turned it off the day before while I...

Today I went to test if wide grip presses are the holy grail for me, and I think it's not safe yet.

Warmup 4x15 supersets
Wide grip pulldowns 55lbs
Dip machine 30lbs and all the way up now,...

While waiting for the train I did 5 total sets of upper arms in the park.

Then in the gym:

Box Squat
3x5xbar followed by a 10 count single of birddog
3x50 daaaaamn
2x70 hm
6x2x80

From Sunday to Wednesday I surpassed 40 hours of work where we filled fugues with cement.. and 2 of those days were 12 and 14,5 hours respectively.

Workout at the park:

Warmup triset 3 sets of...

Today I'm feeling great! As if I had a therapy workout not an upper body workout yesterday!

Deadhangs 3x10-15 count

Unilateral kickback machine 3x10x30lbs bit harder than just warm up and...

Turns out the rib stiffness was so bad I couldn't even feel the soreness and stiffness in the outline of my pecs. I legitimately thought it was just the serratus going under my pecs until now that...

I've made massive improvements in my shoulder mobility, which made light weights really easy and heavy weights more difficult.

Squat to box above parallel
3x5xbar
2x5x50
2x3x80
2x100
1x
115...