Getting STRONGER and more JACKED

[DOMSPOWER]

Today I tried the Wenning warmup:
Standing DB Press 4x25x12
Wide grip Pulldowns 4x25x37,5
Face Pulls 4x25x5

Holy hell. It's no wonder my stabilisers can't keep up!

For those who are unaware, these are done in triset fashion with as brief rest as possible. Or well, 12-14 minutes total, but I barely rested because I hate looking at rest times when I'm training.

Log Clean and Press
5xbar assuming it's 20kg but have no idea
2x5x40
2x3x50
60
70

Not the most even topset, but i corrected it fast. Not a strength issue at all.

Neutral grip Pull ups
8
6
7

[DOMSPOWER]

A female overgrown 13 year old boy lookalike co worker of mine keeps poking me at work. I pretty much assume she walks with a limp, because someone else had enough of her, basically.

Chins
1
2
3
4
3

Superset Dips
1
2
3
4

Pullovers
3x8x21

Superset Floor barbell extensions
2x6x30
14 or 16 or something x30 really trying to refocus between every rep and make sure to lower it nice and evenly on the floor.

It feels good to know I can finally begin to push PR's on more technical exercises like this one. I have a lot more in me, obviously.

DB Lying Extensions
11kg x18, 22, 19

Superset Barbell Curls
30kg x12, 13, 11

Uni pushdown
20x7,5 -> 13x10

Alternating Hammer Curls
13 or 14x13,5
12x13,5

Left arm t bar rows without straps and the weight down in my fingers, holding on the thick part of the barbell
3x20
2x30
45
55
70 fail
70 almost had it
70 hell yeah and held it for a sec or two!

I wonder if there is a world record for something like this, and if my good hand is anywhere near it.

Threw a plate off it, banged my right index finger in the edge of the end of the bar, **** got numb for a moment, lol. So typically me.

[DOMSPOWER]

Monotony and not training arms enough has led to improper humeral positioning and some pain today.

SSB Goodmornings off pins
10x20, 40
6x60
80 ****in ****
80 let it go after it came off the pins from overthinking
2x6x80 PR

DURR 2x12

Weightless rotators xmillion

I really need to learn to warm up tender joints when I need to.

The job has 3 weeks summer holiday, then needs me for a week, where they will check orders etc to find out if they need to hire someone, in which case that will be me so long as I keep doing well.

[DOMSPOWER]

Morning session because tonight I'm gonna visit this girl with a bottle of jack.

Wenning warmup:
Belt Squat 4x25x55
Belt Squat Calf Raises 4x25x55
Uni Leg Curls 4x25x5

George Frenn used to always do a number of calf raises equal to number of squats before he racked the weight after each set of squats. I can tell why.

Sumo Block Pulls
10x60, 90

Then I told an old man who used to have an interest in strength sports about my new record and ranted about why we should not let everyone and their mother compete against people who warm up with their maxes, because THAT'S NOT ****ING COMPETING

Aaaand that's an hour into the session. I think I rest more than I think; the Wenning warmup is supposed to be 12-14 minutes tops.

10x10x110

This was ****ing awesome. Had me grunting and ****. Great way to keep me fueled for heavy lifts.

I also ranted to mediocre humans about how much people suck these days between some of these sets.

Uni Rev Fly 5x20x0,5 nice and controlled for wellness

[DOMSPOWER]

A couple hours after the 10x10 pulls, my left vmo began to spasm. It made me really that it's really the adductor magnus underneath it which is in bad shape. It dissipated rather quickly, and now it's just a bit tense.

Home session:

Some band rows and "pullovers."

15 serratus push ups

8x3 controlled pull ups feeling out shoulder stability and how to promote it

2 supersets to failure of bilateral band rows then stand closer and do them unilaterally

20 band pull aparts

**** this is getting boring to write.

Left arm Shoulder presses with the black band while holding a right arm side raise with the red band for the duration of the presses
8
12
9

I need to do more unconventional exercises, some of which is a pain to write every time.

I also want to do Bent Press with dumbbells or kettlebells. That might be a good heavy exercise while working coordination with log, football bar and normal dumbbell presses. I'm also thinking of doing a normal setup on bench for volume work, saving the really tight one for days i feel strong, generally having shoulder mobility in highest regard as I'm going for the quarter ton pull, which I already have for the leg training I do to support this goal (for those who haven't noticed the wellness patterns), so that I'll be ready to chase new goals for other exercises afterwards.

20 band pullaparts

2x15 serratus push ups

20 band pullaparts

Now this is something interesting to share:

https://youtu.be/k4wOsDFD3t4

The young teens are kicking my ass on just about every exercise.

[DOMSPOWER]

I didn't feel ready to train hard but still got something done.

Deadlift
3x4x70
3x100
2x130
160 double overhand no straps
Straps
3x2x160

I really need to work more specifically on my pec attachments than just "bench for strength and build triceps" that clearly aren't getting me anywhere fast.

Snatch grip High Pulls
4x5x70

[DOMSPOWER]

Upper body feels **** and only walking helps.

Walk to the gym 5-6km with a hot sun out.

SSB Squat as if I'm not sweating too much already
2x10x20, 60
4x5x80

Best hold back for the serratus, which oddly enough cues in nicely on a hold in spite on the fatique.

10 count Squat lockout holds with bar on right trap
3x10 each side to choose the best one (right)
2x60
80
100
120 PR?
140 PR

That's 20 or 30kg progress on my second time trying with months in-between, since this different than typical movement actually fires me up, and seems like time far better spent than on the ****ty squats that seemed to only run me tired, as that's exactly what my squatting muscles were beforehand.


Uni Lying Leg Curls
20x10
10x20, 30
3x10x35

Cable Crunches
20x15, 40
15x60
12x70
It's hard to support these weights and not cut down ROM at the same time
20x50

This exercise appear to be great for activation and cueing good movement but not really do much for driving up strength. Which is fine; I need this.

[DOMSPOWER]

Warm up 20x2,5kg of those side raises with external rotations going all the way overhead

Bent DB Press left arm
10x6
7x11
4x16
4-5x2x21
6x21

This is now my favourite shoulder exercise. Holy ****. All my methodology really needs to be turnt inside out.

High Incline DB Bench
15x11
12x16
10x21

Right pec has been off for days, so I will stop here although i didn't get a real workset in.

Those side raises again 2x?x2,5

MAG Pulldown Rows
10x35, 50, 60, 70

1-2 sets of arms, rear delts and rotators

[DOMSPOWER]

Yesterday's walking and bent presses really helped me improve thoracic posture, and so am gonna grease the **** out of it today, as prep for shoveling tomorrow morning.

Deadlift
3x5x70
3x120 holy crap it moved well
2x150
2x180

I'm almost back to full speed.

Snatch grip Shrugs
20x70
15x120, 160
18x190

I've done more before but with a lot of leg drive, and I can't remember what I've done without it, so I'm basically making MAYBE-PR's 2 out of 3 times I shrug.

Belt Squat vs the bands and calf raises before taking belt off
20x25, 50

Legs need recovery more than faituqe.

[DOMSPOWER]

I've been training twice a day most days since friday after i found out there is a small gym 20 min walk from home and became a pt there while having summer vacation from the temp job.

Yesterday i did 5x90 and 6x110kg goodmorning, first time back to not doing them off pins. Then 60kg doubles on ohp. That was part of my second workout about an hour and a half after my first one.

Today:

First workout:

20min bicycle with pedals in front instead of below the saddle, reading. I've begun this as warmup for every session, to teach my legs to coordinate correctly, as i had a VMO cramp on sunday night after 180kg deads vs miniband and ultra light 8-10x20rep belt squats. It has helped tremendously, as one leg is stronger and like to take over from an old knee injury from a bar fight.

Squat with 10kg barbell (this gym has no 20kg's but they don't bend at all either) 210reps total within 30 minutes

10min rest

OHP with 10kg barbell 175reps within 30 minutes

2 sets within every 5 minutes, began at 20reps and decreased 5 when it got hard. Several muscle groups got sore and i learn't i really am not ready to lift heavy as much as i've been doing. I need to continue doing controlled tempo lifts to build my capacity at all parts of all ranges of motion.

Incline barbell Skull Crushers to mouth
20x10
3x?x40

An hour and a half later, after the cardio:

Bent Rows for the second time back on it
up to 8x90
8x120
6x120
8-10x8x90

Stir the Pot 5-7x?

Bent bar Pushdowns
10xstack (15 plates)
7x10x13 plates

Superset EZ Curls
10xbar (4,5kg), 14,5, 24,5, 34,5
3x10 and 1x9x24,5

Wrist Curls
4x?x40

Am going harder while feeling better, and i love it.

[DOMSPOWER]

I've learn't 3 things recently:

* On some things you'll be better off keeping far from failure and doing many sets rather than near failure and few sets, and on other stuff you're better off going very light and controlled for low volume to keep up in the long run. Bottom line is, you'll often be better off doing what seems to work first, rather than following an arbitrary guideline until after you've done your research.

* Doing bodyweight exercises several days straight, minding control over all your muscles and joints, is probably some of the most effective mobility work you can do.

* With my current methods of upper arm training, and ensuring that reps are high, it takes me a whole hour to surpass 500 total reps. This irritates me.

That was 3 new things i've learn't recently.