War Among Worlds

[DOMSPOWER]

Today my coach told me he did full body 3 days a week for 15 years and advised me to do the same even if just bodyweight or empty bar. Gave me the fundamentals.. so instead of several quad exercises for instance, I alternate back squat, front squat and hack squat each time with zero expectation of pushing it. So I tried that style today.

Squat 4-5x6xbar bit slower

Dumbbell shoulder press 2x15x7kg

Deadlift 3x5x60kg

30 pulldowns and 15 leg curls.

I think doing "mobility" workouts like this thrice weekly will be great. He said he will send the a program of it in a few days using the conjugate principle for the extra exercises.

[DOMSPOWER]

Yesterday was my first day on my new program. I really believe this is the one, as my coach understand my limits a lot better at this stage. It looks great, felt amazing and he is finally bringing his own roots into it, as this is how weightlifters used to set up their training 20+ years ago.

squat tempo 3.0.3 3*5 empty bar
snatch deadlift 3*5 slow eccentric 40kg
bench press close grip slow eccentric 3*5 empty bar and 40kg last set
lat pull down 3*12 20kg
barbell row 3*12 35kg pulled up to rib cage and sternum cos it was so light and that really broke my ribs up.

Skipped arms due to stretching biceps with the hard wall type stretch all day long at work.
The slow squats got me into a way better position with much more glutes while not kinda getting into a good morning to over avoid knee strain like when I first came to this gym.

Today he gave me "25 minutes cardio and burpees." Not knowing what the **** or why the ****, i did this for safety and health:

10min row
10min air bike
Bench 3x50x3kg dumbbells
Face Rows also not full ROM 3x50
Bench Plank 3x20sec
Calf raises on plain floor 3x50

All this should cover burpees with no risk of damaging collar bone of overloading psoas/quad/knee.

My calves have been really sore since I overtrained several weeks ago. Tried stretching and they needed it a LOT.
First set on them felt super sore and I kinda wanted to quit.

Tomorrow is full body again. Can't wait.

[DOMSPOWER]

Today's workout was very effective! Used baby weights on legs and torso to avoid overloading things and it actually helped a lot with getting little muscles involved.
Did 4 and 5 count negatives.

hack squat slow eccentric superset with hamstring curl
3*15+15
10kg per side 10reps
12kg 15reps

overhead press 3*8 empty bar

good morning slow eccentric 3*5 empty bar

upright row 3*15 10kg dumbbells 12reps

biceps z bar 3*12 30kg

triceps z bar 3*12 30kg

[DOMSPOWER]

Okay so two days ago I did some cardio.... 2km air bike, 1km air run, 500m row.

And yesterday after going out with a visitor and drinking and eating the best pizza slices ever on several visits and then at the end walking around 2,5 hours before getting to the gym, I was beat down and did the following:

Tiny bit of quad stretching which seemed unnecessary as walking with emphasis on heel pressure has apparently removed almost all tightness and soreness from my quad.

One leg deadlift with hand on the wall for balance
2x12x12kg kettlebell
Hard as **** and my glutes are really sore today!!

DB incline 4count eccentric 3x8x10kg
Last set intuitively faster and with much harder squeeze, really hit home.

Couple pull ups... Meaning two singles! Lol. Again with big squeeze, really made it better and harder. A rib felt like it moved, so I was happy.

Dead.

[DOMSPOWER]

Yesterday I performed better yet my calf was apparently way more tight than usual, so it hurt inside my knee and even on non knee area on that inside part. I also really got my serratus engaged to the point I stopped after just one set of bench and tiny pulls were actually hard to balance at all times + I had to skip a lot of back work/change exercises.

Squat 3 count down and up 3x5xbarbell

Close grip bench 5 count down 5xbar

Snatch grip Deadlift 5 count down 3x5x45kg

More intuitive tempo, 2-3 each way:
TRX Rows 2x8

Hammer Curls 3x15x9kg

TRX Skull Crushers 6x6

Today I've been very tired after hitting those weak little spots. Was glued to the bed in the morning, got up 4 minutes before the bus went, watched it leave right in front of me and got a ride to work from a colleague who just got in his car there at the same time.

2000m air bike
4-5min air runner with a dead display
500m rowing machine

Bit of stretching before and after. Less than half hour total, and I think this might actually be my sweet spot.

[DOMSPOWER]

Two days ago:

Air bike 2000m
Air run 500m
Row 500m

Almost comfortable for my knee and shoulders. 20-25min total with rest time and bit of stretching before and after.

Yesterday:

I was super tired from finally having weak muscles come into play.

Hack Squat 5 count down 10x20kg
Superset Lying Leg Curls 15x12kg
One set each and no thank you to more.

Then 2 supersets
Pulldowns 15x16kg felt it up by the chest in my serratus man
Standing shoulder dumbbell presses 10kgx8 and 10reps not full ROM

Goodmornings 5count down
3x8xbar
Made me feel much more limber.

Today I walked around a lot no cardio.

[DOMSPOWER]

Today was pretty good.

Some quad and adductor stretching, some boxing bag work to warmup and then more stretching to make up for it.

Single leg Deadlift with hand on wall for balance
2x12x12kg kettlebell just like last time but less awful and brutal

Front Squat 5count eccentric
2x5xbar

I think if i just do ultra light leg work in combination with stretching, then I will soon be able to do some proper weights.

Incline DB Bench 5 count eccentric and loads of squeezing at all times
3x8x5kg

Trisets
Pulldowns with back lean like incline 3x15x10 stack plates
Standing not full range dumbbell shoulder presses 3x15x5kg and I don't know if the last set was 10 or 15 reps
Push ups 15, 10 and 6 reps which were really good for that constant squeeze today

Alternated dumbbell curls
3x15x7,5kg

Rope pushdowns
15x5 stack plates
15x6 plates
Really hard in my left tricep and easy on my right tricep for some reason.

I don't get why rope pushdowns are only for bodybuilders.... If you don't do the pull apart at the bottom, then it becomes neutral grip just like football bar skull crushers except different angle.

[DOMSPOWER]

Yesterday's training was something like:

3-5ciunt eccentric squats
2x5xbw
3x5xbar
Much better when going slower wherever I feel I need extra time and with some extra coaching from coach.

5count eccentric Snatch grip Deadlift 3x5x40kg
Much different on my knee on both exercises this workout and even since then in my daily doings.

Bent over Rows to sternum 3x12x40kg

5count eccentric Close grip Bench Press 3x5xbar
Much better, minimizing gaps and feeling tension in my neck but less and less of it.

I think that was it for legs abd torso.

Hammer curls 3x15x10kg

Single arm dead stop floor tricep extension
3x12x12kg kettlebell

Today:

Took the bus to a bakery for taste testing for my birthday. Got ****ing stuffed.

Walked 45min to the gym where my coach yelled a lot of bs about *******.

Did 20min on the air bike where I used just arms whenever my lower thighs got tired until they felt fresh again.

This was an excellent way to condition my legs and get blood moving in my sore rib cage with slow and steady tempo.

Bit of stretching.

Walk to bus as always. Feeling great!

[DOMSPOWER]

Today I was super sore in my ribs, apparently. And fatigued near my knee as well.

Lying leg curls 3x15x8kg
Superset 5 super slow bodyweight squats starting with the shortstop posture exercise and then down into the squat.

Then went home and did 50 miniband bench presses from the wall to recuperate.

No gym for the rest of the week. Home stuff on Saturday.

[DOMSPOWER]

Today I got built like a ****ing fridge after having birthday party and a weekend of booze.

Good morning small bar not even women's far 5count down
8, 5 and 5 reps

Superset more like 10 count most eccentrics and 5 up bodyweight squat 2x5

Really tough stuff actually.

Snatch grip Deadlifts with women's bar 35kg 5-6reps per set
First set 5 count down and controlled up
Then my coach had me go ekstra slow, more like 8 count down and 5 up although not on all reps
2 more sets

Damn.

Snatch grip Bent over Rows 35kg
2x15
1x20reps hard

Close grip Bench Press
5xbar 3 count ish eccentric
3x5xbar 5 count

Much better now when I do fewer torso exercises and go really slow.

Hammer curls around 3 up down 6kg
18
I don't know 10 or 12.

EZ Skull Crushers same tempo or sometimes on the lower range 25kg
8reps
7
5 or maybe 6 but it was HARD.

I was walking home like a wall of bricks from engaging all kinds of things and having a MASSIVE PUMP.

[DOMSPOWER]

Everything today was intuitive tempo, 3+ seconds each way. Lots of 8+ even.

Lying leg curls
2x15x4kg so slow it would not fly up +1 ultra slow bodyweight squat
2x10x8kg +3 squats

Pulldowns I don't know baby weights
8reps
Plus 8 shoulder presses standing with 5kgs
3 supersets

Then 1 set biceps 2 sets triceps more like 2-3 seconds and could tell today was not the day to push it.

[DOMSPOWER]

Yesterday was 15min bike total and some stretching in-between.

Today was less squats to recover after seeing massive health improvements over the week.

One leg deadlift
2x12x12kg kb
Superset 1 slow squat after each leg
30sec rest between each leg.

1 set slow incline pulldowns and incline bench 6x5kg feeling some burn and improvements as well.

Randomly got offered an early ride home and took it.

[DOMSPOWER]

Tonight at 10:30pm I tried some of the squat university shoulder exercises with pushing hands out against a miniband at different angles to work the external-lateral rotation muscles.

After playing around everywhere including some reverse pull apart holds I did the following workout:

About 3 sec down and up on everything.

Shoulder press 3x5

Standing bench press 3x5

Bicep curls 3x8
Very hard on left arm!

Then without the band:

Bodyweight squats 3x5

Push ups 3x3

Not a superset, the push ups were very hard and last set a bit rushed, so maybe 2 secs on some of them.

I had so much cracking and loosening from this workout, it is insane.

[DOMSPOWER]

Today in the morning I was able to get in the perfect leg workout.

I tried working the end range with front foot elevated split squats.
Front foot being elevated on the couch lol.
3x5 controlled tempo
Really felt some muscles engaging that I don't usually feel.

Then moved into bodyweight squats controlled tempo
3x5
Legs had much more control after that safe split squat variation.

Bodyweight single leg RDL
3x5 really got the extra out of my legs

All the tissues that need back in the game got worked here.
Knee joint needs to adapt to it and for once it actually feels possible.

The way I'm walking in better, and knee fatigue is low enough that it does not ruin my gait when I feel it.

[DOMSPOWER]

Yesterday I was still sore in my thighs and knees after that rehab stuff, so I did:

Squats 5 count down, pause for however long to get things connected and 3 count up
4 doubles with the empty bar

Snatch grip Romanian Deadlift 5 count down 5 count up 3x5x40kg

It did NOT feel like I had been out the gym for a week. My technique and body awareness had improved a lot.

Then today I did my morning walk before going on the bus to work, so I could sneak 20 minutes work gym time in.

Rope pushdowns
15x5 stack plates
15x7
15x9 which is the full stack
I'm not counting the first plate which is half size. Hence 9 stacks full stack.

Each set followed by 15x20kg EZ preacher curls.

Overhead Press 2x10xbar
Felt really good. Barbell is safe now.
By the way I also did my lateral rotation exercises before going to work.

Shoulder superset:
The upright row into external overhead rotation exercise.... Upright overhead row?? Super hard on rear delts actually. 10x4kg
Side Raises 10x4kg

2 supersets, I think. Or was it 3.

All I know is I was super fatigued now after only 15 minutes.

3 minutes air bike and hasta la vista.

After work:

Pulldowns 3x10x35kg
Progress.

Farmers walks 200+m
3 sets of 20kg kettlebells.
Felt like my right clavicle was being pulled down hard.

Bit of quad stretching. They're tighter now but in a way that feels healthy.

5 min air bike.

Then coach rambled my ears off about steroids and *******, all of a sudden I had 11 minutes to walk 15 minutes so I ran.

[DOMSPOWER]

In the morning I did a bit of lateral external rotation squeeze stuff again. And as warmup after work I did it again where I hold the arms up in front of my head.

And tons of band pull aparts that really corrected something.

Then front band raises
15 reps
11
12
Actually ended up going to failure for something that was meant as a warmup.... Really got something that is lacking.

Close grip Bench Press
7 or so with bar starting at 5count both ways and going to 3 without thinking about it
10x40kg
15x50kg
Add 5kg per side and 5 reps.
Perfect math.

Incline dumbbell bench
10kgs
15
12
11reps

Perfect workout.
No need to risk ****ing it up. Grabbed my **** and left.

[DOMSPOWER]

Today I had enough of sitting in front of a computer all the time so I did only two hours overtime so that there was time in the day for a workout.

But before work I walked at home so I could do cardio at the work gym. 15min air bike before I clocked in.

After work:

Bit bent bar pushdowns
3x20x24kg
20x39
15x59
6x84 strict full stack
13 or 14x69 heeeeh

Skull Crushers 3-4 count down and 1-2count up at first but slower and slower as I got tired
4 sets of ? reps with 25kg ez bar

I was shaking like crazy on every set!!

Snatch grip with slightly closer hands Bent over Row to sternum
15xbar
12x50kg
2x10x70kg

Upright overhead row or whatever the **** it's called 4x15x3kg dumbbells

5 min air runner without tiring.

[DOMSPOWER]

My coach actually agrees with me to do like the Lilliebridges and put Deadlift before Squats next week. I'm kinda running my own training now and he is actually counseling me more now that he can't just think to himself that I'm on his program and everything is fine.

Spent a lot of time loosening my left torso and regaining t spine movement. Got pretty stiff after the rows and weekend. Did some pull ups in that as well.

And 5 slow bodyweight squats. Yep more rib and upper back mobility helps my knee.

Split squat with front foot elevated on 50cm box
3x5

Last set made my sore inner knees crack up.

Retest 5 bodyweight squats.
Didn't need to go quite as slow this time.

Barbell squats
5xbar 5 count down 3 pause 3 up
5x40kg 3 down I don't know maybe still pause and slower up
5x50kg 3 down no pause normal up
8x70kg normal down as well
Got me sore above knee but not long after that went away.

Snatch grip RDL 5 count down and up
3x5x40kg

Single leg RDL with hand on wall for support
2x8x12kg kettlebell

Then I tried an overhead walk to loosen up my torso... 100+m each way....
3kg dumbbells and couldn't keep my arms straight so on the way back I kept dumbbells down at shoulders... Super hard also.

No wonder my shoulders can't support heavy weights man.

Bit of quad stretching and 10min air bike.

[DOMSPOWER]

Today my torso loosened and I understood it's a tight left lat issue. Here's what I did about it.

3 rounds just a brief rest of some breaths or bit of water whenever I felt like it.
10 pulldown rows leaning way back and holding it x5stack plates
50 steps of pushing the treadmill while powered off
30 count bench Plank
6 controlled bodyweight squats above parallel

This really got my lat loosened and my thigh muscles engaged and pumped in a healthy way that will surely help me rejuvenate.

Bit of quad stretching.

5min air bike and bus home.

[DOMSPOWER]

Today was a great day.
Found out yesterday now that my lat has loosened that the oblique is also stiff.. so improved that and got the other one more engaged which has led to feeling better during the day.

Band pull aparts 3x20reps

Lateral external rotation holds 4 sets of whatever felt good

Band front raises 3x12
This time the left side felt weak and sore around front rotator cuff and bicep tendon parts.

My coach said my bench is my nicest looking lift so after seeing my improvements and rep work he said let's go up to 100kg.

Paused close grip Bench Press
2x10xbar
10x40kg
10x55
1x75
1x90 bit sore in my right clavicle so took extra break
100kg !!

Slightly bent bar pushdowns
10x34kg
6x64
5x84
Triceps were dead man. Slowed way down in the final bit on bench- same way as I do on skull crushers.

Bent over Rows to sternum and with normal grip this time
8 sets
10-15reps
50kg

Hanging leg raises 2x5reps

Air bike 15min.

[DOMSPOWER]

Yesterday was extra support work.

Then as I was waiting for a ride, my coach did a bit of deadlift and invited me to join.

Band pull aparts even front raises... Anything to make rotator cuffs feel normal, as they have been feeling good but were tired and sore when I started the band stuff.

Took a while.

3 sets plank/rotation side/stir the pot by moving myself anything I felt useful until I tired out on one of the lower boxes.

Then cable rope pushdowns and bit bent bar curls
3x20 and 1x17x36kg I think
And 4x10-20x16kg

Floor skull crushers with ez bar barely touching my forehead
15xbar
10x20kg
5 or 10x40
0x60. Even with cheat it just came over on my chest
Partner assisted concentric, isometric with slightly bent elbows 12-15 seconds or so until it falls and resisting the eccentric
60kg
70kg

Neat.

7 min walking on air runner and the joined my coach on his final 3 rounds of 15 min fast and 45 sec slow or resting. Him on bike me running and walking.

Then deadlifts
2-3x60kg
2x90
1x120
1x150 all double overhand no straps

He said I got a bit uneven and to do no more.
Right oblique is a b.

[DOMSPOWER]

My glute has been bum today since pulling bit heavy, being out cold much if yesterday so barely any walking and having that sides oblique start getting in the game, so the outer glute is naturally used more.

Nothing a bit of stretching can't help.

Split squat with front foot 50cm elevated 3x5
Felt little bit sore in very small places now, big weekly improvements.

Deadlift fairly slow 5x3x40kg
One side or the other hit the floor slightly sooner than the opposite side until the very last rep on last set.

Squat started as a deadlift and power clean etc
5 count down and 5 count up
5x40kg
Feet came out a bit wider, natural improvement with the increased hip mobility lately.

One legged RDL with other hand on a wall for support
2x8x12kg kettlebell
Much easier to do and much easier to hit the trail **** spots.

Then left so as to conserve energy for recovery.
Ate 3 beefs now instead of 2.

[DOMSPOWER]

After a week of fatigue and headaches, and starting my last two days with being unwise to trust a fart, I'll say I did pretty good today.

Band pull aparts 3x20

Lateral band rotation 3x15count
Superset 10 standing bench presses with same band stuff although not hands outside elbows

Band front raises 3x15

Outer pecs and stuff is pretty tired and tense honestly.
Did lots of quad and hamstring stretches between these sets.

Paused close grip Bench Press where I did better with leg drive
10xbar
15xbar
6x40kg
10x40
10x50
15x60
Remember I did 10x55 last week following 40kg. And while tired and stiff like this.

Then I only trained my lats with light weight which helped me feel better and really gave me a better connection and technique that I've been looking for on bench.

T bar rows 4x25x10kg allll the way up

Pulldowns 3x15x16kg

Air runner 1min walk 1min run for 10 minutes.

Some ****ing around and 5 hanging bent leg raises.

[DOMSPOWER]

I have matched with a chick online 10 days ago, met her 8 days ago and been texted "love you" by her 5 hours ago. She massaged my back and we were both shocked how many spots were sore and tight. That shows my needs pretty well I'll say.

Yesterday session was short for feeling ****ed:

Split squat with front foot elevated 50cm 3x5
With some plank stuff and dead hangs as well to try and rearrange things.

Squat
2x5xbar could really feel the lower lats block me, and they hurt 3-4 times in the morning when I picked something up even from a table
5x40
5x60kg

One legged RDL 8x12kg
Felt like opposite country between my legs.

Today:

Work gym pulldowns with tad more backwards lean
3x20x3 stack plates
Really good awareness here

Air bike 10min

Back raises 10reps
Really affected my leg.
When the hamstring is engaged more, I feel the quad more. By training very low volumes, I can tell that feeling the quad is actually safe and part of the process.

[DOMSPOWER]

Yesterday went VERY well.

Did some band rotations, bit of dead hangs, lateral external rotation and then the 3x20 pull aparts and 3x15 front raises with also band.

Chest supported t bar rows to connect for the bench setup
2x8x20kg
10x20kg
10x25kg

First set not as high up, so all the more reason to keep using this.

Paused close grip Bench Press
10xwomens bar basically threw it up and out of my hands
10x35kg
10x55
8x75 hard last rep yet felt great after!

1 set upright overhead rows and yeah no thanks done

So I did bent bar pushdowns with a shrugged posture and half reps or less to kinda imitate my close grip bench lockout
24kg
44-45 reps maybe
25ish
And I don't know 25 again maybe and then who knows or cares 22.
4 total sets.
Elbows are still reminding me I did that. So they need it.

Today I ran around a bit and up and down while getting to a friend to pick something up. Might run again later to a grocery store.

[DOMSPOWER]

Today was really good.

Started with LOADS of quad and hamstring stretches. And little other stuff.

50cm front foot elevated split squats 3x5xbw
Feels much more natural now.

Deadlift double overhand
5x50kg
5x100
5x120 easy

Squat 5count down and up
2x5xwomens bar
5x35kg plus some extra reps my coach guided me through before stopping that set

He commented more hips to avoid goodmornings and I really got my upper back into it..hence the next exercise, which even starts at that point of squats where good morning sometimes happens.

One handed kettlebell deadlift 3x10x16kg
Really good on the upper back meats.

Tired legs man. Alround great deal.

[DOMSPOWER]

3 days ago I finished the work day with 20min air bike. Felt good man.

Yesterday I beat my back like crazy.

Band pull aparts 3x20

Band front raises 3x15

Chest supported t bar rows 3-4x10x20kg
Felt really good, much improvement.

Paused close grip bench
20xbar
10x40kg
10x60 shoulders need to adapt to improvements
Touching the t shirt with the bar and pausing
2x3x60
8x40 - this had me shaking!

Then coach had me practice my scapula stuff.

Scapula pull ups
5x3 with bodyweight
5x1

He saw I needed more retraction, so I did that and continued with singles. Very effective!

Today I did 10 min on the air bike and said my back muscles won't do well with 20.

[DOMSPOWER]

Today I finally got my scaps and traps working. Due to stiffness coming out kinda through the lat, I figure it's there's major and external rotations can help.

External cable rotations 2x8x4kg
Super hard and useful to get shoulders back effortlessly.

Band pull aparts 3x5
Have done them several times a day up to 5 reps.

50cm front foot elevated split squat 3x5 easy
Superset weightless floor unilateral leg curls 3x10
Lower ham has become sore and my girl TORTURED me when massaging it.... This exercise was hard on the muscle attachment man.

8kg kettlebell around the body changing hands 10+ times each way.. made me crack some places in my torso.

WORKOUT.

Squats
2x6x25kg as I joined some guys using a woman's bar
5x45
5x65
5x85 coach said FINALLY PERFECT add a little more weight
3x100kg PERFECT according to him though I disagree a little bit

Deadlift 3x5x55kg

Belt squats using dip belt and kettlebell 2x15x42kg
Not deep at all due to chain length. Hard on some places though.

Unilateral and hand on wall supported stiff legged Deadlift 3x8x10kg Kettlebell
God damnit!

Floor ab bicycle motion 2x50 total reps
Cramped up loads since then.

Super exciting to know I'm gonna get to do deadlifts hard next week and then surpass this on squats the week after that.

[DOMSPOWER]

My scapula control has improved so much in so many little ways it's insane.

Yesterday morning I did some external rotations, rear delts, side raises and stir the pot which was super hard going counter clock wise.

Today:

Grouped some exercises together:
Reverse grip hang
Hamstring stretch
Reverse grip hang
Quad stretch

Kept going until I could reach the floor kinda comfortably, my quad and hip flexors weren't so bad and I could keep my whole palm on the pull up bar while getting shoulders down and together.

Chest supported t bar shrug to rows 3x8x10kg

Unilateral pulldowns 3x8x12kg

Bent over side raises 3x?x3kg

Reverse grip bench
2x10xwomens bar
3x5x35kg
Last set felt like I really nailed it and it got easy.

Then 2 rounds of who knows how many reps with 5kg
Floor reverse grip triceps
Reverse grip curls
Side raises
Curls

[DOMSPOWER]

Today was a great day.
I worked from home and so literally got paid to **** my girl.

Warmup was faster this time with the hangs and thigh stretches.
Did some adductor mobility at home the days leading up to this.

50cm front foot elevated split squats and this time much more range of motion going up on my toes
2x8reps

Deadlift
4x5x45kg trying to get my muscles coordinated as they adapt to new and improved ways
3x95
5x95
8x125 grip issue

Alternating squats and deads every week is great. I really feel I can push harder and harder now, maybe I'll rep three plates next time. And because deads make me feel too fatiqued some places to do the healthy unilateral stuff.

Squats 5count down and up with pauses sometimes
5xwomens bar
3x45kg
3 or I don't know maybe I did 5 again same weight

Restless giant sets:
Hamstring curls 15x20kg
Plate loaded leg extensions 15x20kg
Hack squat calf raises 15x20kg
Lying bicycle leg lowering raise thing 20 total reps

Air bike 5min.