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    Today's changes speak for themselves Ubrack...

    Today's changes speak for themselves

    Ubrack with a band pulling the bar into the rack
    5 sets with barbell maybe 3-7 sec

    Bench
    3x10x40 last one was slow with much lat tension and that made...
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    56,492

    My body doesn't work today but we definitely know...

    My body doesn't work today but we definitely know the bands aren't putting me over 4 plates off the box

    Box Squat
    5x5xbw
    3x5xbar
    2x5x40
    3x60
    1x
    80
    100
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    320
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    56,492

    As I become better at targeting my weakest...

    As I become better at targeting my weakest points, I both begin to feel as if I barely trained and have a more dull mind long after. But, as with most things, a lot of that is just a matter of mind....
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    320
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    56,492

    Improving my glute awareness and doing butt walks...

    Improving my glute awareness and doing butt walks has been awesome.

    I measured the bands again today, now they're 118kg LOL.
    Then after I put them on the barbell I tried again and they were about...
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    320
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    56,492

    Last night I learned my right glute is way too...

    Last night I learned my right glute is way too weak and this morning I got to the gym at 7:20am when the gym was nearly empty, which was ****ing awesome

    Triangle handle Cable Rows
    3x15x3plates...
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    320
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    56,492

    This morning I found lower lats to have a...

    This morning I found lower lats to have a disconnect, so I did straight arm holds against a band to target them, and I found my bodyweight squats got a lot better from the improved lats

    You can...
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    320
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    56,492

    I've remembered band measurements wrong. And...

    I've remembered band measurements wrong. And although I'm not sure yet that I got it completely right, I now know why I've had some unexplainable fatigue here and there from my hard workouts. And if...
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    320
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    56,492

    I'm developing so greatly, I have to stop early ...

    I'm developing so greatly, I have to stop early

    Conditioning part to begin with once again as my clock radio didn't ****ing wake me up earlier as it was supposed to:
    5 Hatfield squats
    5 calf...
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    320
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    56,492

    When I have vertical shins while sitting down...

    When I have vertical shins while sitting down instead of my feet under my ass, the knee feels a LOT better

    I realize I can have no pain during the day if I just don't load up the quad

    So...
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    320
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    56,492

    Today I took my first crack at an arm focused...

    Today I took my first crack at an arm focused upper body day and it was great

    The weak spot in my shoulder is apparently targeted most with my arm behind my body, but I think the partial raises...
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    320
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    56,492

    Today I really got a hold of my lats on bench and...

    Today I really got a hold of my lats on bench and made it into pockets for my upper arms. You'll see it affected my rows for the better as well

    Slight decline bench
    3x15xbar
    6x10x40

    Dip...
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    320
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    56,492

    Today's reads were kind of a bitch and a half as...

    Today's reads were kind of a bitch and a half as the warmups were slow, but the hands helped a ton. The body adapts to the increased tension, and that is also why when the weight got rough again and...
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    320
    Views
    56,492

    Just had a GREAT extra workout Incline close...

    Just had a GREAT extra workout

    Incline close grip push ups 7-8x10
    Really dialing in the setup and targeting the bad spot

    Miniband rows using that arm over lat setup for short ROM 8-10x10...
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    320
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    56,492

    Today I really got my weak spot in my shoulder...

    Today I really got my weak spot in my shoulder connected to the rest of my body

    Bench
    4x10xbar
    5x40
    5x5x50 short rest as I really got it dialed in
    3x10x40

    Dip machine
    20x30lbs
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    320
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    56,492

    My calves are still sore from the raises earlier...

    My calves are still sore from the raises earlier in the week, haha. And lats and pecs are beat. No support work today

    Box Squats bit below parallel
    4x5xbw
    2x5xbar
    43kg band tension
    2x3xbar...
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    320
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    56,492

    It appears warming up with front raises is key ...

    It appears warming up with front raises is key

    That movement really taps into my upper chest and shoulder, it's horrible and effective

    Bench
    3x10xbar
    2x5x40
    4x5x50
    10x50
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    320
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    56,492

    Today's workout was fueled by two pieces of...

    Today's workout was fueled by two pieces of birthday cake

    Front squat to a box 2" below parallel
    4x5xbw
    3x5xbar
    43kg bands
    3x2xbar
    2x1x40
    4-5x1x50
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    320
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    56,492

    Today i coincidentally used a bench that has a...

    Today i coincidentally used a bench that has a slight decline instead of an even angle, and I found it's MUCH more comfortable for me. It was almost as if I've no trouble. Then for the support work I...
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    320
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    56,492

    By the power of burpees, my legs are now ready...

    By the power of burpees, my legs are now ready for real speed work and my lats have gotten an extra bump up to the point they're killing me today

    Box Squat just below parallel
    Bw, bar, bands etc...
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    320
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    56,492

    This morning I heard that in Cali prisons they...

    This morning I heard that in Cali prisons they have untrained new cell mates do 500 burpees a day and the fatties take up to 3-4 hours to get through it in the beginning

    So I did 50 and my lungs...
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