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    Today a friend of mine who won gold at PL world...

    Today a friend of mine who won gold at PL world champs few years ago hired me to bring his bench up to 220kg after his competition in a couple weeks.

    But for me, these days are more technical than...
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    Today is the first day in my new gym that I used...

    Today is the first day in my new gym that I used to frequent. My new old gym.

    It was mostly technical and leaving room for recovery.

    Oly Deadlift toes pointing out
    3x5x50
    3x3x100
    10x1x130...
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    My right piriformis has gotten too tense so...

    My right piriformis has gotten too tense so yesterday I just worked up to 110kg on squats and 3x10x140kg barbell calf raises.

    Today:

    Some rc and pull up warm up

    Singles on dips for either 45...
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    I've no idea why i didn't think of shrugging in...

    I've no idea why i didn't think of shrugging in the smith until today. It has far more space for weight than the barbells.

    Wide grip Pull ups
    2
    3
    4
    5

    High Incline Bench Press
    4x10x10
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    Today I did cardio based training, and I liked...

    Today I did cardio based training, and I liked it!

    Home afternoon

    Glute against wall 5x10

    Band Goodmornings 3-4x20

    PM
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    Today I was all kinds of productive. I sent a...

    Today I was all kinds of productive. I sent a message to 90 people hunting for pt clients, and I finally settled the question of whether the weird fatigue in my left vmo came from weakness there or...
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    High rep squats worked wonders for my technique...

    High rep squats worked wonders for my technique on light weights, but because legs were tired it didn't go so well on heavier weights. This means I need to adapt to that ****.

    NG Pull ups 3x4reps...
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    Today was another shot at reconditioning my...

    Today was another shot at reconditioning my shoulder joints.

    Brief warmup..

    Inverted Rows
    5
    8
    6
    5
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    Warm-up was more extensive... 8 super light...

    Warm-up was more extensive...

    8 super light face pulls with bar

    Hip against wall 20 reps for glute m

    Incline rotator cuff 10 breast strokes, 10 y raises, 10 t raises, 10 m raises, 10 breast...
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    Training so little most isn't worth logging seems...

    Training so little most isn't worth logging seems great for my joints.

    Slightly bent bar cable Pushdowns 10x?x6 plates

    Wide grip Pull ups 5x3

    Rear delts 2x10 slow

    Back Raises 2x10 slow
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    1pm Chest supported cable rope Rows 15x1, 5,...

    1pm

    Chest supported cable rope Rows
    15x1, 5, 10plates
    12x15 plates
    8 or 10x20kg added to the stack
    6 or 8 with extra 10kg
    20 with just the stack

    Face Pulls 3x12
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    Last night i took 500mcg vitamin d3 and slept...

    Last night i took 500mcg vitamin d3 and slept well for a change. I had another 500mcg for breakfast and felt better again a couple hours after. So i'll assume this is all i need to stay fresh.
    ...
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    Man, my energy sucks.. few sets of low rep...

    Man, my energy sucks..

    few sets of low rep pull ups/ng chins to feelgood before a coaching sessions, where a person in pain all day long told me she isn't in pain while we train. This is big for...
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    Fatigue has been very high, so I haven't trained...

    Fatigue has been very high, so I haven't trained much at all. I did work manual labor for two days, though.

    Last night:

    Squat
    Bunch of 10's with bar
    10x50
    3x3x90

    High Incline Close grip...
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    So I spent over 6 hours putting cables in the...

    So I spent over 6 hours putting cables in the ground with my brother, then chilled too much for too long and so it took some time to create energy.

    Warm up routine for the day:
    Incline chest...
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    I wanted to try partial squats, but my good knee...

    I wanted to try partial squats, but my good knee didn't like it, so I moved onto partial deads, which was better to balance my hams. The cramp I had after 5x20 back raises made it shorten and pull...
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    It's been cold out since yesterday, and it's...

    It's been cold out since yesterday, and it's ****ing with my bones in the gym, i think.

    Yesterday PM:

    Squat
    2x?x10
    4x10x50
    15x2x90
    10x50 plus 10 calf raises with it
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    Yesterday's training was great for my shoulders....

    Yesterday's training was great for my shoulders. We found I have some imbalances in lats and triceps that compensate for each other, and so today I trained pull ups and arms for an hour and a half...
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    Today i went to viking fighting, as my shoulder...

    Today i went to viking fighting, as my shoulder is ready again. At first the muscles were tiring very easily, but at some point it felt normal, most of the time. We practiced 2 hours, cleared some...
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    It turns out yesterday's lift made my legs work...

    It turns out yesterday's lift made my legs work better.

    Squat
    10x10
    2x10x50
    3x90
    110
    3x115
    5x2x90
    6x90
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