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    Today i thought I'd go in and have a killer rep...

    Today i thought I'd go in and have a killer rep workout with lots left in the tank, and man was i in for a rude awakening

    Standing Preacher Curls
    3x15x10
    15x20
    30kg x15 and ****ing 13
    25kg...
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    Goodmornings medium stance 4-5x10x20 8x40 6x60...

    Goodmornings medium stance
    4-5x10x20
    8x40
    6x60
    6x75
    6x90
    6x100

    Knees came slightly forward in 2-3 reps, the 4th was just right and had me blink a ton before next rep, the number to beat next...
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    Today i realised i can push biceps pretty hard...

    Today i realised i can push biceps pretty hard now and start getting back to previous levels of insane volume and two spots in my abs are too weak, causing instability in my shoulder.

    Curls are...
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    Alright so I've done wide stance goodmornings...

    Alright so I've done wide stance goodmornings with the band every morning and almost every evening the past week or so after finding I'm better able to sustain a bit if lateral pressure now and doing...
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    On Friday i stretched my rib muscles through...

    On Friday i stretched my rib muscles through chins and overheads. Today i contracted the weak side through rows and bench. Amazing blend!

    Cable Rows- leaning forward
    15x30
    2-3x15x40
    12x40
    ...
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    Man my left ribs and shoulder has improved!! ...

    Man my left ribs and shoulder has improved!!

    Monday i sucked on bench, body still trying to get used to doing the right things

    Tuesday i rolled my top left QL cos ribs were way too sore to...
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    Two days ago i benched 2x90, second rep was off...

    Two days ago i benched 2x90, second rep was off at the top but still easy, then 4x80

    Turns out there's a fine line between going enough to tighten soft tissues and at the same time tightening too...
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    Just did 4 sets of Hatfield bodyweight squats 1...

    Just did 4 sets of Hatfield bodyweight squats
    1 set of 3 or 4 slow reps

    Then for the remainder of the sets i made it either one super slow multiple pause rep or one full rep where i added in slow...
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    36,898

    Just did Goodmornings on a slant board 8x60, 80...

    Just did Goodmornings on a slant board 8x60, 80 and 90kg for two records

    Best before this was 3x8x65 without a slant board, and the slant board makes it harder on the hamstrings

    Did an EASY...
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    Yesterday was ****ing awesome Chest supported...

    Yesterday was ****ing awesome

    Chest supported t bar rows as i also did before the 100kg bench but this time a bit slow
    15x0
    12x20
    2x10x30
    2x10x30 with semi supinated grip

    I think at least...
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    Ok so my legs are definitely in bad shape,...

    Ok so my legs are definitely in bad shape, walking around a lot makes my adductors VERY fatigued, and most of all I WOULD NEVER PUT A CLIENT IN MY EXACT SHOES ON THE LOWER BODY PROGRAM THAT I'M ON.
    ...
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    3 days ago: Bench to pins an inch or more...

    3 days ago:

    Bench to pins an inch or more above chest
    4x10xbar
    2 sets of whatever usual with:
    40
    50
    60
    70
    80
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    Today i did 3 super light sets of machine rows...

    Today i did 3 super light sets of machine rows and 2 super light sets of leg curls

    No more

    After the deload i became a lot more pain free and that made me able to tell that though the barbell...
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    Using lighter days is amazing for my rehab and...

    Using lighter days is amazing for my rehab and recovery. I might change to having only one light bench day per week, though.

    Yesterday:

    Sumo almost off the floor 5x3x70

    Goodmornings 3x8x50...
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    The past few days I've been doing light work on...

    The past few days I've been doing light work on my outer legs and glutes, and today i did 180kg on Sumo Block Pulls

    It barely felt like a workout
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    Haven't trained much, found out my left leg is...

    Haven't trained much, found out my left leg is problematic due to deficiency is hip abduction. Side stepping with a band wrapped around my thighs makes me forget I've had chronic pain for 3 years.
    ...
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    The last two days I've had a relapse with my leg...

    The last two days I've had a relapse with my leg that went up into my ribs, neck and sucked me dry of energy and focus. It turns out my outer quad is tight and sore as ****, so now I've likely found...
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    Today and yesterdays training went very well, i...

    Today and yesterdays training went very well, i just didn't do much as all the work it took to find the keys have fatigued some of my muscles, as well as some experimentation caused mild yet...
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    Today's session was the most rewarding I've had...

    Today's session was the most rewarding I've had in years!!!!

    My leg is finally able to begin supporting heavy weights, and my upper body is a lot stronger now!!!!!

    High bar narrow stance squat...
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    Was gonna wait longer before logging, but i just...

    Was gonna wait longer before logging, but i just keep learning.

    Yesterday i was in the fitness class in school again, we ran a lot and then when my legs were tired and i wasn't sure my knee was...
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