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    Ribs are still ****ed but my body is moving so...

    Ribs are still ****ed but my body is moving so much better from tapping into those fibers

    Deadhangs 3x10 count

    Bench
    3x10xbar
    5x5x42,5

    Seated Press Lockouts
    8xbar
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    I'm really getting some use out of the weak...

    I'm really getting some use out of the weak muscles in the bad leg these days

    High box Squat
    3x5xbar
    3x5x40 basically just flushing out soreness with extra warmup
    5x60
    5x2x80

    Endurance...
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    The two past workouts were amazing Yesterday:...

    The two past workouts were amazing

    Yesterday:

    Pike push ups bend until a tough position and hold for 10-15 count

    Superset 12 band rows going half way or bit more, stopping when lats say...
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    Moving boxes and sprinkling in a little bit of...

    Moving boxes and sprinkling in a little bit of hill sprints, sled pulls and assist exercises on week days to then go hard on barbell work in the weekend is working extremely well this first week
    ...
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    My torso needs a break so I thought I'd go light...

    My torso needs a break so I thought I'd go light today, but no apparently I'm stronger but just need to do fewer sets per exercise

    Reverse fly 2x20x14lbs no more need to go super slow for 10's
    ...
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    Thanks but I don't think I struggle that much...

    Thanks but I don't think I struggle that much with sleep deprivation. Most times I just work slower, ha

    Today I squatted 120kg for a double on high box squat and it definitely wasn't a max
    ...
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    Tonight I slept only 4 hours and I had a bit of...

    Tonight I slept only 4 hours and I had a bit of uneven lifting, but I can also tell my left lat is getting brought up proper and fast, and I don't have to go quiet as slow beyond removing momentum...
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    The safety squat bar is a lot easier to get below...

    The safety squat bar is a lot easier to get below parallel while keeping shins vertical with, and it feels very healthy for my knees to pause without a box due to the tension in the inner thighs
    ...
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    I'm starting to get used to going slow, so today...

    I'm starting to get used to going slow, so today only took an hour. Since my body is doing better, it's beginning to feel like the baby weights they actually are and it's harder to keep speed down on...
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    I'm doing better and better now, as today I only...

    I'm doing better and better now, as today I only had to walk the hill once before I could run it once and then sprint it thrice

    Walked back up the stairs, then down and up again with short rest...
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    Today I really got a hold of that weak part of my...

    Today I really got a hold of that weak part of my serratus and realized it happens most with correct upper back technique, so the decline flies are kinda useless now with all the time under tension...
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    Man it's hard to get off the box without...

    Man it's hard to get off the box without momentum. But the control over the right muscles and the healing effect is unreal.

    Pull ups 6x2 at 7:30am and then online class and I arrived in the gym at...
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    Had a date last night. She was very sweet and...

    Had a date last night. She was very sweet and agreeing over text and very disagreeing face to face.. this morning I looked and was blocked LOL.

    Good riddance

    High elbow band rows 5x5

    Neck...
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    Today is a good day Pull ups 6x2 Bench ...

    Today is a good day

    Pull ups 6x2

    Bench
    5x5xbar
    4x5x25

    Roared lightly on that last slow rep
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    Today was very slow again, specially on deads...

    Today was very slow again, specially on deads which ended on 4-5 sec up and down on almost all reps

    Pull ups 6x2

    Deadlift
    3x5x60
    3x3x90

    Slant board Arched back Goodmornings
    3x8xbar
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    Today was a bit slow and bench was the slowest....

    Today was a bit slow and bench was the slowest. It turns out that when I can feel all moving parts, I can also feel and heavily use the weakest most fragile parts like I'm supposed to

    Pull ups 7x2...
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    Yesterday I did some bike, lat recovery, light...

    Yesterday I did some bike, lat recovery, light shrugs, hit the bag for 15 minutes (it was awesome) and 5 sets of forearms. Today I did so well I stopped early cos I don't wanna risk messing it up.
    ...
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    Today called for quarry work and avoidance of...

    Today called for quarry work and avoidance of serratus loading

    Walk up and down hill few times
    Run 3 times
    Sprint once

    I think my cardiovascular endurance is a lot worse than I thought....
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    I'm feeling my serratus both sides after...

    I'm feeling my serratus both sides after yesterday, but they're actually doing better in spite of that. Or because of that.

    Warm up back raises, reverse flies and dead hangs

    Bench narrow grip ...
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    Today's session was 2 hours and maybe bit more,...

    Today's session was 2 hours and maybe bit more, cos I'm coming up again

    Goodmornings with some arch some neutral spine
    5x8xbar
    2x5x40
    2x5x60
    5x80 great arch maybe a PR since I'm not doing...
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