Getting STRONGER and more JACKED

[DOMSPOWER]

My bicep is doing pretty ****ing good lately even despite the too big stiffness.

Deadlift - oly bar, bumper plates
2x2x100
140 faster than last week
3x3x110

Finally regaining strength here. Now my bicep just have to adapt to the strain of being underhand. Using the other hand as underhand was a big part of ****ing me up to begin with.

Bench
3x10x40

Blood flow and recovery.

Yates Rows
13x110 lolwut

Side Raises
46x8 PR
37x10 PR

Incline Curls
23x8 PR

Surprisingly comfortable and strong today. Didn't expect this at all.

Back Raises
15xbw
16kg: 28 PR, 32 PR

External Rotations
20x2,5
16x5 PR

My trainee pulled 2x1x100 and 112,5 for a PR. It was a bit sloppy despite moving fast though cos of his head. This is what's ****ing awesome about my style of training: you get comfortable lifting uncomfortable weights!

[DOMSPOWER]

Now i could tell you a lot about how in my sleep my body moved into a ****ty posture that completely ruined me and my training, but i ran into an old teacher and she said i'm standing very tall now, so it's all good.

Bench
40kg x lots of sets to get warm
4x3x60
2x1x70
80 - went up really fast. I'm doing 100 and then some very soon.
4x3x50

Front Squat - 4-5sec pause, 8-10sec hold
2x3x45

Deloadish pulldown rows and 10 push ups.

I've noticed that my log have above average views for my amount of content. Don't be too shy to comment man.

[DOMSPOWER]

Yesterday i was slightly less ****ed up. I just did a light full body workout that i had put my new friend on with ultra light weights for pratice on the big 3 and then some upper body deload stuff to loosen up.

In the middle of it we did no hand squat. I won with 70kg which he failed but did have the strength to though. I had more in me than him though - actually i've done 110 while drunk out my mind at 2AM in my previous gym without even maxing haha.

It was a deload workout except when i power clean and pressed 50kg. it got my pec a bit more tight but my bicep actually kinda "opened up." today my bicep is sore as hell.

I'm constantly in the works of tweaking my approach. I'm prolly gonna do my Squats with a wide grip next workout (hopefully as the only workout) and do a few weeks of just rep work on the bench then GRADUALLY over time (how long depends on my recovery) work up to PR single(s). And i'm gonna do less challenging curls and also another 1-2 movements cos so far the only part of my bicep that is REALLY tight is the bottom from the high frequency of incline curls which i often paused in the bottom.

So all in all, i'm gonna do very slight and simple changes to my overall approach, still moving for maximal weights, but doing so whenever i can actually get away with it.

[DOMSPOWER]

2 days ago i went to school to get my exam assignments for the exam on tuesday. That's when i started getting a god damn fever...... Yesterday i did like 4 sets of 35kg Squat (that's what some jackass left on the bar) where i found that thumbs on the rings instead of pinkies feel a LOT easier on my tendon. I barely felt anything!

With all the things that came up, accumulated fatique, worsened bicep (i found out that the front delt was stiff as hell too and rolling that and the bottom bicep almost fixed me right away) and fever which i'm almost rid of again i think, i'm gonna just do a deload week and start back up fresh after that.

[gettinhench]

Enjoyed reading your log man

[DOMSPOWER]

Enjoyed reading your log man

Welcome and thanks!

I'm just glad to entertain.

[DOMSPOWER]

I've worked more on loosening up my front delt instead of just the bicep and can now move my arm around freely without feeling my tendon.

Today i was tired on Squats but my shoulder felt ****ing awesome compared to other workouts.

Squat
3x60
80
95
105
5x75
3x5x70

That felt like long sets haha.

Bench
7x5x40

Overhead Press
10x3
6x30 - behind the neck

Yates Rows
16x105 PR?

Close Grip Pulldown Rows
22x50 PR
5x5

I accidentally upped the weight 10kg more than I wanted to haha.

Incline Curls
20x6
12x9

Serratus Crunches
2x5xbw

External Rotations
20x2,5
13x5

[DOMSPOWER]

On my last workout I didn't say it, but on BTN Presses I tried using a wider grip and that did nothing but strain my god damn bicep tendon. In fact my biceps long head and tendon has been a bit inflamed since.

My training buddy pulled 3 singles with 100kg with better form and the last one was the same speed as his usual first one. Also after that he did 32 singles with 85kg in 15 minutes.

Deadlift - oly bar, bumper plates
140
4x5x105

Didn't feel too bad but still avoided using the arm for the rest of the workout. Almost.

Bench
5x3x30

Back Raises
2x12xbw
20 - red mini band
Double wrapped the band from here.
10
12
13

All PR's!

Hanging Leg Raises
2x5

Rotary Torso - left side only
18x30 PR

External Rotations
2x10x2,5

Front Raises - underhand
12x1 PR tie

Didn't feel **** in my tendon on these. Right now I can feel it all in my bicep, but in a good way.

I'm gonna train with a former elite lifter starting on Saturday. So if anyone want to be my guinea pig on this system I've come up with while I'm having to use the champs method instead, let me know.

[DOMSPOWER]

It annoys me a ton that for the past 3-4 weeks on my new training system, i wasn't able to push any of the big 3 the way i had to to get stronger cos of my bicep tendon, and i didn't combat it with extra special exercises like more than normal back raises and adding in leg presses.

My training buddy did progress nicely on it though, beating his Bench and Deadlift PR's, and Squatting 10kg below his max with tons of speed.

If i didn't feel the need to have this guy watch me to make sure i use proper form and teach me about avoiding grinders (although i've become pretty efficient and rarely do a REAL grind) i would keep on experimenting with this.

But as it is, i need to help other people through it instead to see how well it works. It's basically a single at 90+% on Squat and Bench but no higher than RPE 9 and a single at 80-85% on Deadlift (i've been doing only 140kg cos i Squat 2 days prior) and then basing the backoff weight and reps on how that single went and how you feel, also basing the amount of backoff sets and sets on the medium day on the form and speed on the day.

If anyone wants to try it out, let me know and lets ****ing kill that ****.

[DOMSPOWER]

Today my friend benched 70kg for a PR without too much trouble and then did 6x3x60 for a volume PR. Keep in mind that 60kg was his 1RM 3 weeks ago!

Bench - close grip
6x40, 50, 60
4x70 - not hard but I felt off
4x4x60 - kinda slow eccentric.

Going slow feels better!

Squat
5x4x75

Push ups
20
15

Back Raises - red mini band double wrapped
16xbw PR
10x10 PR

This is damn brutal. Specially being sore after doing it 2 days ago.

EZ Preacher Curls
20x17
16x22

I have no idea what my PR's are on this one, but it's awesome to finally be able to push biceps harder.

Front Raises - underhand
15x1 PR
12x2 PR

External Rotations
8x2,5
3x10x5
26x2,5 PR

My capacity has risen before your very eyes my young peasants.

My friend has progressed really well strength wise but also gained more muscle the past month than most people do in 6.

[DOMSPOWER]

Today I heard Jarren Benton rap that he would let someone **** his girlfriend, but she don't like pussy and then I got hit on by a transvestite.

Yates Rows
15x110 PR ?

Z Press
9x20
8x30
4x40
2x6x30

This one feels so ****ing good on my shoulder. It really makes me flexible enough to use full ROM and so my delt was far less stiff after the heavy set than on a usual 3x10rep weight on standing OHP!

Pull ups
10x1 reps

Shrugs
22x60 PR
10x80 PR
8x85 PR

Wrist Curls
20x7
24x10 PR
17x10

Leg Lowerings
18
15

Part of me don't want to train with that old man anymore cos I'm starting to really like what I'm doing and where it's beginning to take me. But they say change is great and my form could use his guidance.

[DOMSPOWER]

Today was a good experience cos the coach is very detail oriented when it comes to proper form.

Squat
5x3x60

Bench
5x3x60

Seated Overhead Dumbbell Extensions
3x15x20

Didn't do any extra work cos I woke up feeling beat up.

[DOMSPOWER]

Sleep deprived, malnourished and tight as **** today....

Deadlift - oly bar, bumper plates, tng
5x3x 80

Light back raises, close grip Pulldown Rows and curls to increase recovery.

[DOMSPOWER]

In the last workout the old man talked about wanting to go back to the PL gym he used to train in, and today he didn't show up, so we just resumed my training system (except I kept it easier on my pressing/shoulder exercises).

Bench
2x3x60
4x3x55 - cos my friend did this weight for backoffs
12x40 - blooooooodz

Squat
4x3x60

High quality and light to keep my tendon fresh and avoid one more ****ty heavy Squat workout.

Back Raises - red mini band
20xbw PR +4reps
8x10
13xbw

Barbell Overhead Extensions - standing
10x20
5x30

Front Raises - underhand
3x8x1

Feeling good.

Rotary Torso - left side only
3x20x25 PR

Close Grip Pulldown Rows
50kg: 20, 13

I'm only gonna do topsets every other week for a while on everything.

[DOMSPOWER]

Today my body and head felt tired but I sill pushed through and some smaller exercises went a bit better.

Yates Rows
16x115 PR

Shrugs
3x20x60

Push ups
20reps

Close grip Pulldown Rows
55kg: 14, 12

Incline Curls
10kg: 14, 12

Side Raises
25x7
32x6

[DOMSPOWER]

Today was a pretty good day.

Squat
5x60, 70
3x80, 90
100
3x2x85

Z Press - 4-5sec Eccentric
4x4x20

Damn.

Kettlebell Shoulder Press - left side only
10x8, 16
4x24

Leg Press
5x120kg/side

Tired..

Dumbbell Split Squats
2x8x12

Definitely useful for ab/glute integration and structural integrity.

Dips
4reps

Close Grip Pulldown Rows
10x60

I have a REALLY good feeling about this Squat cycle.

[DOMSPOWER]

Yesterday was a pretty good day.

Deadlift - oly bar, bumper plates
140 EASY AS HELL
2x1x155
2x2x140

Close grip Bench - 4-5sec Eccentric
3x6x35

I felt it immediately in the tendon but felt fine later in the day.

My throat had tightened up a ot and I got weaker and started feeling fever symptoms so I just did a few of the usual exercises with little volume.

Today my back is beat.

I also passed my last exam and now graduated business school.

Tomorrow morning I go to the doctor and have time reading these books by Mike Israetel, Vladimir Zatziorsky and more.

On Monday I'm gonna start working.

[DOMSPOWER]

Last night me and my mom celebrated her birthday and my graduaion by eating junk and having family visitors. I ate so much food I woke up after 2 hours of sleep feeling like **** with probably having had stomach acid reflux in my sleep and lower ab cramps telling me that im about to **** myself really soon if I don't go to the ****ter, which I did.

Needless to say, I ate way too much food for it to make me strong.

I went to the doctor. She did some tests and told me it's not just my tendon; my rotator cuff is impinged. Apparently I'm a bit inflamed deep in there without having even felt it before, so I need to be WAY more careful with my training, stopping the exercise as soon as I feel the least bit of discomfort.

Bench - 4-5sec Eccentric
3x5x20
3x40

...

Squat
4x3x60

Close Grip Pulldown Rows
8x30

....

Incline Curls
3x15x6
15x8

Good stretch.

Push ups
8reps

....

Barbell Overhead Extensions - standing
10x20
11x30 PR
12x25 PR

Lying DB Extensions
2x15x12

I felt part of the cuff working and wasn't sure if it would get inflamed on the next set. The weight itself is pretty easy.

Front Raises
10x1
2x8x2

Pretty good cos I could have continued.

External Rotations
2x10x2,5

Not very good..

Side Raises
20x6

Felt really good in the beginning but quickly aggravated the cuff..

DB Flyes
12x6
14x10

Felt pretty good. I stretched in that position with 2kg and hands almost touching the floor. That has a ****ing awesome effect.

....

Although I still had some inflammation after those tests the doctor put me through, this should still paint a picture of how much I should have been holding back a long time ago.

When I came home from the doctor I tried some of those tests on my good shoulder, and it turns out that cuff is overtrained too.

I think I'm gonna just focus little on pressing and build me some big ass arms instead.

[DOMSPOWER]

Still feeling a bit inflamed.

Yates Rows
12x120

Not at my strongest apparently.

Shrugs
20x40, 60
12x80 PR

Close grip Pulldown Rows
2x12x50

Lying DB Extensions
2x15x14

Incline Curls
2x15x6

Serratus Crunch
2x6

Front Raises - underhand
5x1

Felt ****ing good at felt and ****ing horrible at the end.

External Rotations
10x2,5
6x5

Had to hold back..

[DOMSPOWER]

Yesterday I woke up tired and although I drank more fluids I still became dehydrated from the heat....

Squat
3x3 x80

Dehydration really got me endurance wise. And my endurance is close to not existent already.

2 sets of DB Split Squats, a set of Pushdowns, 2 sets of leg Lowerings and rotary torso (left) and 3 sets of wrist curls.

On one hand I might deload. On the other, right now I barely have any inflammation compared to yesterday/last night. We will see how it carries over to tomorrow's workout.

[DOMSPOWER]

Yesterday was my first day at work. Yeah I work now. I stood up all day trying to sell phone subscribtions and electricity to people.

I was tired and sore from standing vs the normal sitting and all the transportation. I was in and out of the gym in an hour and only got 7 hours of sleep.

Deadlift - oly bar, bumper plates, pulling off a bumper plate(block)
2x5x120
5x140

Beginning the rep is ****ing weird for me when it's not off the floor. I'm actually weaker with this reduced ROM.

Back Raises
20x22 PR

Close grip Pulldown Rows
16x50

Serratus Crunches
12xbw PR?

My work place is a ****ing crazy house. And I have to obtain that bonus (almost $100) they offered me to earn this week.

[DOMSPOWER]

Today my sales coach was a 20 year old man who owns a house and a car after working with this for MONTHS.

I was really tired all day but the workout went fine and actually freshened me up.

Bench
60

Someone left the weight on so I just said **** it and did it with no warmup. I felt some tightness but that was it.

Squat
6x60
4x4x70

Close grip Pulldown Rows
15x55
10x60

Serratus Crunches
15 PR

Leg Lowerings
10

My left lower leg has been ****ed up today from all the standing.

[DOMSPOWER]

Yesterday I worked 2,5 hours overtime cos I was so close to earning my first bonus ($100 and I made it), which led to over 3 hours train ride home and only 6 hours of sleep and today after work I drank some beers with 2 co workers before going to the gym.

Squat
60
5x80
2x100
2x5x70
13x60 - paused

The highest reps I've done paused is 10x80 and I didn't go all out, but that was on my first set of the day.

Pulldown Rows - elbows flared
20x30 PR
1 6x40 PR

Working out with a buzz is awesome every now and again, although I know from experience that doing so after downing over half a bottle of whisky and some shots get really draining too fast, of course except from night time max squatting at a christmas dinner.

[DOMSPOWER]

Saturday I finished a weekend shift wrapping up a nearly 50 hour work week with tons of sleep deprivation some of the days. I tried repping 120kg on Yates Rows but my grip strength was not there at all. Then I went outside cos I couldn't get myself off "go mode" and ended up going to a bar where I wasted 3 hours with some chicks and their male friend that was only fun whenever they found me entertaining is what I learnt at the end of it, going home after being up for 22 hours straight and sleeping for 13 hours waking only a few times along the way.

Today was just a light workout.

Squat
12x6
6x70

Having lost weight over the weekend, this was a bit hard.

Right now is 8 hours before I'm supposed to wake up and I'm only about to go home from the gym.

[DOMSPOWER]

Today I sucked at work but turnt out to be pretty strong at deads.

Block Pulls off a bumper plate - oly bar, bumper plates
3x10
5x1x130
2x1x150 PR
160 PR
170 PR and RPE 7,5
2x1x150

I only planned to do around 10 singles with 130 based on my last workout but today I was MUCH more efficient at the movement.

Back Raises - red mini band double wrapped
2x15xbw

Short rest

Close grip Pulldown Rows
12x35 nope

Incline Curls
20x6
10x8

No rest

External Rotations
3x12x2,5

No rest

Leg Lowerings
2x15 reps volume PR i think

[DOMSPOWER]

Yesterday's workout showed recovery progress.

Close grip Pulldown Rows
25x50 PR
10x60

Overhead Barbell Extensions - standing
2x10x2
2x8x30 really uneven..

Lying DB Extensions
20x12
12x16
8x16 - inflammation started to appear but it took a while considering how it's been lately.

Incline Curls
20x6
12x8

No rest.

Today I was fatiqued in the right places in my core.

Paused Squat
2x8x60

Front Raises - underhand
8x1

Rest day tomorrow and I might work both Saturday and Sunday due to a 100% increase of pay this weekend only.

[DOMSPOWER]

Today I wrapped up a 45,5 hour work week. Despite being consistent I just don't make enough sales for whatever reason. I was a ****ing beast last thursday but gone stale since then... So I'm taking tomorrow off although I get paid extra this weekend, so that im sure to be ready for the +60 hour work week on the roadtrip starting on Monday.

Squat
3x60
80
4x1x100
2x3x80

Close grip Bench Press - 3-4sec eccentric
5x2
3x5x30

Big improvement from 2 weeks ago.

Side Raises
15xbw

External Rotations
8x2,5
6x5

After the roadtrip I'm gonna Squat more and start pushing my shoulders a bit again.

[DOMSPOWER]

Today I had a small workout with a colleague.

Deadlift - oly bar
100kg x 3, 2
140
170
3x140

Feeling weak.

Close grip Pulldown Rows
2x15x50

[DOMSPOWER]

So far I've worked 54 hours this week. And I'm going again tomorrow.

Paused Squat
2x60
80
90
3x6x55

Push ups
2x12reps

Incline Curls
1x20x6, 7

[DOMSPOWER]

My cuffs feel good almost daily but just need some more time and easy training.

Close grip Bench Press - 3-4sec eccentric
2x5x20
3x6x30 PR and volume PR, FREEBIE

Close grip Pulldown Rows
12x60

Overhead Barbell Extensions - standing
2x8x20, 25

Rope Pushdowns
12x15
24x10

Front Raises - underhand
8x1
6x2

Limits are being re raised and I'm learning my where they are.