War Among Worlds

[DOMSPOWER]

Began the day with 5 trisets.

Lunge three back leg positions one rep each
Floor dumbbell press 25x2kg slightly different angle and non lockout
High elbow band rows 15reps

Balance is likely my main issue in the leg. These lunges help a ton.

Afterwards I did some tactical frog pose but my little hip muscles are very tired.

Bodyweight squats were easy though. Balance work until some quad soreness is apparently a good sign.

Since then I've done some scapula control work.... Rolling the shoulders, band dislocations etc.. very useful. No need for weighted exercises in the gym aside pulldowns as my shoulders are clearly not mobile enough.

I reckon I can do a lot of good work on squats, deads and goodmornings in the meantime.

[DOMSPOWER]

I've made great progress on my shoulder mobility, and the different types of lunges have worked wonders for my hips and adductors.

3 restless trisets
Staggered feet goodmornings 15 per leg empty bar
Pulldowns 15x40lbs
Incline plank 30 count

Goodmornings as deep as possible
3x12xbar to get that left side shoulder/rib cage in place
5x40
5x60
3x80 left hip started cracking loose into the right position so I quit while I was ahead
5x60 dead hamstring
20xbar

2x10x2,5kg side neck curls on incline bench. The aching side is a lot weaker. Feels spinal yet almost harmless.

1 set 20lbs leg curls and I was beating a dead horse.

Diagonal unilateral straight arm cable pulldown into an ab crunch
8x40lbs
12x25lbs

Wide grip face pulls on the pulldown machine
4x15x25lbs
This mother****er got my shoulders in place the way I tried to get it for goodmornings!

Squat session coming up.

[DOMSPOWER]

Practice has been much better the last couple days. Yesterday as I was practicing getting the proper position all the way below parallel where my adductors are tight, when my back is completely tightened, I found it much healthier for my knees to stay at or bit above parallel. So after supersetting the practice with 5 incline push ups, I did 5x10 squats.

In spite of my muscles being sore in the "bad" places today, I still felt healthy and eager to try this out with a barbell.

3 restless trisets
10xbar staggered feet goodmornings
3 lifts tactical frog pose
10 bodyweight face pulls
Hip placement and back engagement was much better and my hamstrings are still super sore.

Squats to where my adductors stopped me, parallel at best and very tiny pause to help the tension down there
5xbar
5x40
3x60
1x
80
100

Much better rack position, lat engagement and reversal strength. Much more to give.

Chest supported incline dumbbell rows
20x12kg
14x16
Really hit the weak spot

Kneeling Squats
10xbar
8x40
5x60
5x80
15x100

I did NOT expect it to be this easy.

Superset a 10 count plank where I made it as hard as possible for abs and lats.

[DOMSPOWER]

Last night I did some band flys and they engaged my pecs just the right way given the constant tension and the fixed movement pattern. I clearly have a pec issue, that's clear now. Posture is much much better after doing 3x12 of that. Then dumbbell presses 2x20 where it became more comfortable and also much harder from flexing my pecs hard to protect my collar bone.

Then went outside quarter past 10 and did 5 pull up singles where I flew up easily. But endurance is another issue, I can't do rep work on them just yet.

Today is more lazy due to tired leg, pecs and upper back.

[DOMSPOWER]

Today was ****ing kickass on everything due to my pec discovery.

3 trisets
20xbar RDL
5 deep lunges
15 straight arm pulldown to crunch different ways

Deadlift
2 triples with 70kg
3x110
1 or 2x140
1x170
1x170
1x175

Bench
10xbar
5x40
3x3x70

From 70 to 175 on deads and from 7kg dumbbells for 15 or 20 to triples with 70kg on bench all thanks to better pec brace! Literally no other reason!

High incline dumbbells
10x12kg
15x12
16x12

Chest press machine where handles come closer and slightly higher on the concentric
10x0
10x20kg a side
8x same for a very hard and slow last rep due to keeping load on the weak pec spot

Missed the bus so trained some more while talking to people.

Unilateral plate loaded row machine
10x0
10x10kg
10x20
10x30
10x45
10x50

Slightly supinated chins
10 singles

[DOMSPOWER]

I've been walking around a LOT and everything feels much better now.

Yesterday:

Supersets
Staggered feet goodmornings 5xbar and 40kg
Close grip standing pulldowns 12reps and at end some oblique pulls

Squat
3x60 for 1-2 sets
1x80
6x80

Pretty much you go I go with someone who squatted so just started at one plate. After the single i started to feel warm around my knee although the single itself came too early and was uncomfortable.

Goodmornings 60kg
20reps
At least 15reps
20reps

And last time 13 days ago 5 was hard.

Staggered feet cable crunches
40x86lbs
Became a rest pause set for my wrists on the second side.

GHD situps
5
8
10 or 12

Psoas shaking and stretching good. Remember when a while ago they just hurt and I had to stop doing the exercises? Now they barely hurt, they make some lower back soots hurt in a muscle fatigue type of way and the stretch makes me healthier and stronger now.

[DOMSPOWER]

Small workout to help recovery.

2 supersets no rest
Wide grip pulldown rear delt rows 20+reps
Wide grip Pulldowns 25+reps

Bench Press
30xbar
20x30kg
15x40

Haven't been near any of these reps in a long time and it felt super natural.

RDL 15x40

Rope pulldowns 15 reps which actually were a bit hard cos it was a short rope and I found I could use it to practice pulling the bar apart.

[DOMSPOWER]

The first hour or two of work yesterday was wasted on people just talking and doing nothing, so I went in and out of the work gym here and there and accumulated a total grease the groove type workout.

Did some exercises back and forth, and most bench sets without switching.. or was it with pulldowns at row angle, I don't remember..

But basically light wide grip Pulldowns and triceps.. and couple 15x35kg bench sets cos that's what someone had left on the bar.

And then I benched 20 reps.

Then 1-2 sets of 15 where on the last set I moved hands in just a little bit and that got my lats much more involved, so everything was better and safer.

Then went onto pulldowns at a row angle.. still 20+ reps but added weight 1-2 times and ended with 16 or 17.

Today was a more serious day so I waited until after work and did only this:

Back raises 3x5
Good stretch in the hamstring which relaxed and mobilised the lat and serratus to help prevent getting ****ed up on goodmornings in two days.

Wide grip Pulldowns 3x5 super light to fix some small muscle weakness that bugs my recovery.. did 8 reps one set before work and it changed everything in that same side.

Reverse grip Pulldowns
20 reps
Slowly progressing to full stack... A small stack.
20 reps on that and immediately 20 more overhand grip. Hard.

Curls from same handle and height
2 slightly progressive sets of 30 and 15. Biceps are cramping carrying groceries lately.

Incline plank on bench
20 count
60 actual seconds by stop watch. Got me shaking and lower back spots hurting from psoas.

I think I will do back raises, pulldowns and planks lightly and NOT to a point of fatigue before work every day now for coordination.

[DOMSPOWER]

Did the three exercises this morning, and all but the plank fatigued me a little bit in small places before I even knew it, and that left a sting throughout the day.... Some small spots are seriously in need of help.

After work:

Close neutral grip Cable rows
20
20
And 15 reps
More weight each set.

Every set followed by 20 light wide grip rear delt rows on the pulldown machine.

Bench Press
3x10xbar
2x10x30kg

Much better muscle control and technique. Maybe I'll even bench again for some more practice knowing all the little spots everywhere will get to rest and recover over the weekend.

[DOMSPOWER]

Yesterday I did some pull ups with different grips here and there during the day, not a lot of times but more doubles and triples than singles, so definitely an improvement.

Today I hit my hamstrings better and got some really good improvements in spite of very limited weights.

Warmup restless trisets:
Staggered feet goodmornings 10xbar
Pulldown wide grip rear delt rows 20reps
Plank on bench 20count

Workout:

Squat
8xbar
5x40
4x2x60

Weird feeling in my vmo at any load, but it stayed down and I made some improvements feel wise I think.

Bench Press
10xbar
6x40
8x60 - here the pecs and lats just clicked

Deadlift
5x60
2x80
5x80 just hitting the good spots and molding the ribs a bit.

Saturday next week I'll build on this.

[DOMSPOWER]

Today I played around a little bit and pushed a fatty to constantly practice his bodyweight squats while holding onto something, so that his mind can get tougher. He puked a tiny bit and changed from not wanting to do it to not wanting to stop when I said you're done.

Dead hangs 3x10 count

Back raises 2x5

Plank on the back raise 60 seconds

Bench Press 2x8x40

Alternated with 3 neutral grip chins. Not superset, alternated sets with some rest.

Few doubles on chins and 15rep unilateral pushdowns.

[DOMSPOWER]

Today was a small session to build on the main session and prepare for the next main session.

Squatting pretty wide to get as close to vertical shins as possible puts more pressure on the inside thigh and knee, where I have the discomfort and occasional pain... So on the last set I remembered to do as I did last time and stand just a bit closer. It helped a ton. Went from feeling off and uncomfortable to feeling not so bad and kinda good.

Warmup:
10 staggered feet goodmornings much much better
10 wide grip Pulldowns much better scapula control and hit the chest on many reps
20 count bench plank which keep making me feel better day to day vs beating up my hip flexors and abs and walking funny

Workout:

Paused squat 3x10xbar

Bench
10x30
15x30
Touch and go 20 or 25x30 felt much healthier for me after benching every 2-3 days since Monday last week

Back Raises 2x10
Much deeper

Pull ups 2x2

Cable rope rows 2x15

I'm gonna recover easily for the big three in three days!

[DOMSPOWER]

In today's workout I got coached by someone who squatted 330kg few years ago.

For warmup I did 5 minutes bike and some hamstring stretching and such very little, he just wanted me to quickly start squatting

Squat
3x3-4xbar
He corrected a few things and got my stance slightly closer so it was much better
Some doubles and triples with 40kg
3x5x40kg

He said THATS IT DO 5 SETS OF 10, then I reminded him of my problems and he said ok 5x5. Then after three sets he said let's bench.

Bench Press
4x5xbar he was very happy with this
4x10x40
Guess I still have that nerve connection issue with my lats.. his eyes were very judgmental.

Deadlift 5x10x40 here he was very happy

Bent over Rows 4x12x40

This he said was PERFECT but then went into a frenzy about how **** I am to have done 13x140kg rows and only 220kg deadlift etc.

In the middle of my row sets he asked if I'm tired. "Your face looks like ****."

Pulldowns 4x12

Pushdowns and dumbbell curl supersets 3x8-20

Then he said to text him later for a 5 week low weight technique program to solve all my pain issues.

[DOMSPOWER]

Today was a lighter day after 6 bench sessions in the last two weeks.

2x20 light rear delt row on pulldowns
Then added a bit of weight every set for 10 reps followed by 10 bench dips. 3 supersets of that.

Floor fly with straight arms 2x12x3kg
Got pretty tired in a spot in my weak pec on the second set.
Very important injury resiliency exercise.

Some sets of 20 high pulley rope curls with more weight every set but not really pushing hard and very calm about it.

Also it turns out that deep knee bends with heels together is the tits for my posture and recovery.

[DOMSPOWER]

Today was a great supervised workout.

I will have a champion tell me what to do 3 days a week now.

Squat with the new stance
2-3 low rep sets with bar
5x5x40

Hack Squat 5 count down and 3-5 count up
5x5x10kg per side
Super intense on the knee in a good way

Lying Leg Curls 4-5 count up 5 count down
12x4 stack plates
12x3
FUUUAAAAAAARK standing up itself got intense.

I have a hard time fathoming how it looks like I did nothing when it felt like I did everything.

My lower quads and hamstrings are not in good shape. My brain conflates lower quad fatigue with injury and I am now working 1000% on changing that.

[DOMSPOWER]

Came in today and the coach said he has a problem. He can't start the week with not the first exercise done in a powerlifting competition.

Squat
5xbar
3x5x40
5x5x50

Hack Squat 5 count down 3 up
5x5x10kg per side

Lying leg curls 5 down and up
12x2 plates
2x12x1 plate
Realized it's only 4kg per plate.

Planks 3x30sec with timer
Got serious lower ab or higher psoas cramps after the last set.

Bit of hangs and pull ups for fun. Almost nothing, just a little bit.

If he had told me before I came here that I would have to do 10 sets of quads once per week, I would have told him that's impossible. Now I've done 23 sets within just 4 days.

And this time I feel like I've done nothing.

[DOMSPOWER]

Today coach showed me a quad stretch with foot up on the GHD behind me and lean back into it. Very hard and better than everything else I've ever tried. 60 seconds per leg.

Then he told me I have to squat again, so he can see how much it takes to get me in pain again.

Bench Press
3x10xbar
5x5x40kg

Overhead Press 5x5xbar
Very happy since I couldn't even do it pain free with tiny dumbbells 1-2 months ago.

Incline Dumbbells 4x12x6kg

Straight arm Side Raises 4x12x3kg
Very hard when resisting all the little tiny movements different places of the shoulder.

Rope Pushdowns 4x12x20kg
Extreme tricep pump eventually after pulling ropes apart like an external shoulder rotation during every rep.

Squat
2x5xbar
3x5x40kg

Did the quad stretch between 3 of the sets. Lower hamstring cramped right away the fourth time so stopped.

Knee actually feels better now due to the stretching, however legs are tired. I think coach got his answers in spite becoming rid of soreness and not feeling pain anymore.

[DOMSPOWER]

Today I had to train without coach.

Deadlift
3x10x40kg started at the top and not all the way down
5x80
5x5x110

Small plates, all deficit man.

Bent over Rows 4x12x40kg

Pull ups
3 singles
Close and neutral grip
2 singles
1 double

Lats and biceps are super tired from all the improvements on barbell work since one week ago. Particularly the squats.

[DOMSPOWER]

Somehow with all the changes in my body and following all the leg work, small 110kg deadlifts ****ed me up. Like can't hinge my hips without pain ****ed. I improved a lot of it with stretching all the different leg and hip muscles a lot of times though.

So today I did 15 minutes of yet another round of stretching that **** out as my warmup.

Hack Squat 5 count down 3 up
5x10kg per side
I told coach I don't know if I've done 4 or 5 sets, so he paid put more weight do one more set
5x15kg per side

Squats
2x5xbar
5x5x50kg
Became more of a back exercise. Coiling up the lats and keeping it that way all the way down helped a ton but was hard as hell and made reps kinda slow

Leg Curls 3 count up 5 down
4x12x8kg very hard on tendons

Overhead Press
2x5xbar
2x5x30kg
I pointed to my bicep and pec tie-in and said it clicks when I lower the bar. He said "WHAT THE **** IS THIS? PUT LESS KILOS!!"

Then he gave me homework for now that I'm home.... 5x20 wall angels but I could only do 15 on the last set. And mobility which I'm now gonna do while cooking.

"You have to do it all the time, do mobility every day all the time."

[DOMSPOWER]

Today I had a hard time walking or even sitting or getting off the chair without severe pain in my tail bone. I believe I now feel it where it originated, and so it will soon be over, though.. for a couple hours I thought I might have a fracture there. Then found that my flexibly glute became inflexible and now am doing much better.

Coach didn't give a ****. Head games.

Almost Larsen Press
2x10xbar
5x5x50kg
Had to roll off sideways after most sets due to the pain.

Then he said to put 15kg more on Overhead Press press than what was too heavy two days ago.
2x5xbar
3x30kg
5x5x45kg

He didn't believe my pec muscle or tendon shifted like a click click motion. He thinks I just feel that type of stuff and it never happens.

DB Incline 4x12x9kg
Thought it was 6 until afterwards. Felt the same.

Unilateral Side Raises
4x12x3kg much easier now

Dumbbell Curls 3x12x9kg

Reverse grip triceps
8 reps unilateral each side and was gonna do dropset
Reached for the stack and got extreme pain, so stopped and walked fast for the bus.

Coach would probably say that jolt pain was psychological too had I told him.

[DOMSPOWER]

Began walking kinda normal during the day after doing pigeon stretch bunch of times since yesterday.

Was in today instead of rest day cos he says I have to train for mobility and psychology every day now to rid pain.

Deadlift
5x5x50kg
Helped me improve the pain further even though six days ago it caused it.

Pulldowns 4x12x25kg

T bar row semi supinated grip 4x12x10kg

DB Hammer Curls 4x12x10kg

Lying Leg Curls same tempo 3x12x8kg

Plank 2x30sec very hard for me and had to do a relaxed stretchy type of push up to get off the floor pain free. Floor to plank was crippling pain.

5x10 TRX pulls that went from high elbow rows first set to all kinds of pulls to shoulders, face and overhead over the course of the sets. Random angles all the time. Amazing progress.

Coach says my body has been messed up for so long and is in such bad shape now, that I need 1,5 years of health based training before I'm training to push for powerlifting type training.

[DOMSPOWER]

Got pretty drunk last night with co workers and superiors, my eccentric side came out HARD. No time for hangovers as usual, and I wasn't sure about going to the gym vs a short easy home workout since training is just for health and pain reduction now, but I decided to go.

Afterwards coach told me this was just intro and gave me a program for reconditioning and fatloss, which is much much harder.

Pulldowns reverse and slightly pronated grip
12x45kg
10x55

Bench Press
4x10xbar
5x5x50kg

Overhead Press
5xbar
4x6x40kg

Pulldowns 4x12x25kg

Walking unilateral dumbbell shoulder presses which I decided to try. Had also done a short walk with a 25kg plate on my shoulder earlier just because.
2x15x5kg

Leg side definitely lacks balance.
Specially the leg.

Rope Pushdowns and hammer curls almost no rest ever
4x12x25 and 10kg

[DOMSPOWER]

I noticed on bench that the bar wants to be on my right side. It's easy to fix by simply moving my arms to the left and continue stretching my left lat much as possible. I'm feeling great after leg day and t bar rows felt amazing as they hit a complete pattern through and through. Will copy/paste my program as written to me by my coach.

Bench Press 5*5 55kg
Barbell Rows 4*6 45kg
Incline Dumbbell Bench 4*12 10kg
Chest supported Tbar Rows 4*12 20kg
Ez French Press 4*12 2,5kg/side
Superset
Dumbbell Hammer Curls 4*12 10kgs
Did extra set 30x5kg/side French Press

[DOMSPOWER]

Probably was probably more a lat workout than a leg workout.

Paused back Squat 5*5 35kg
Deadlift 4*6 50kg
front sq 4*12 20kg
good morning 4*12 20kg
Calf Raises in hack sq 4*12 25kg/side

Coach keep calling me fat, but at the end he said I look like I lost 5kg.

[DOMSPOWER]

After working 12 hours again yesterday and it being the last workout of the week, I felt pretty **** today. But my body improved still. Spent a LOT of time warming up as my lat kept loosening bit by bit while also feeling better and better!

Paused bench 5cm above chest 5*5 40kg
Overhead Press 4*6 40kg
Pulldowns 4*12 25kg
Shrugs 4*12 15kg dumbbells
Side Raises 4*12 6kg
face pulls 4*15 TRX and I did 12reps

[DOMSPOWER]

Over the weekend I may have learned, that diet soda can make me constipated. I have been sore and tight in my hip flexor but the workout became easier and easier whereas last week it was just hard as hell. Did all squats from floor to behind the neck as racks were taken. Pressed it sometimes and once pushed it overhead from the rear.

back squat 5*5 50kg
ronanian deadlift 4*6 40kg
hack squat 4*12 10kg/side
bulgarian split 4*12 did 6xbw
hamstring curl machine 4*12 8kg
leg extension 4*12 0kg with thick plate loaded pad holder

"Broscience bro."
- Coach.

[DOMSPOWER]

I think the overtime work and meal prepping all night is beginning to get to me because I accidentally stole a bottle of water and did incline right after bench.

Bench Press 5*5 55kg
Barbell Rows 4*6 50kg
Incline Dumbbell Bench 4*12 10kg
Chest supported Tbar Rows 4*12 30kg
Ez French Press 4*12 5,5kg/side
Superset
Dumbbell Hammer Curls 4*12 10kgs

At least my chest finally started squeezing properly instead of try and just let lats take over and feel strained, and on the way home I paid for a water without grabbing one and told the cute cashier who's always smiling a lot to keep the change. I'm a big man, a buff dude in the club said he was terrified of me when I walked in and I felt super bad for accidentally stealing from a small - probably family owned - store.

[DOMSPOWER]

I know it doesn't look like it, but I progressed a lot more aggressively today than any other day so far.

Paused back Squat 5*5 40kg
Deadlift 4*6 50kg
front sq 4*12 20kg
good morning 4*12 20kg 20 or 22 reps on the last set
Calf Raises in hack sq 4*12 30kg/side

[DOMSPOWER]

The upper chest weakness is really showing itself and being worked through everything I do. Makes me ****ing tired honestly. Long week of overtime again, team leader bought me food yesterday and tried to egg me on to stay for one more hour with him.

Paused bench 5cm above chest 5*5 40kg
Overhead Press 4*6 40kg
Pulldowns 4*12 25kg
Shrugs 4*12 17,5kg dumbbells
Side Raises 4*12 6kg - forgot all about this, will do it at home with bands or something
face pulls 4*15 TRX and I did 15reps this time vs 12 last time!

I died man. Then revived myself with fruit juice. Coach was livid. It's all sugar bro you fat bro. Throw it out!!! So I threw it out and had a banana which made him even more angry. You have fruit on fruit what are you doing!!!!! Really my week has been near perfect diet wise.

Edit: I didn't do any side raises at home.. I did however get a forehead ache and left eye pain that feels like regular exhaustion. Long week.

[DOMSPOWER]

This morning I fell with my chest and elbow straight to the ground, got up and walked normally on. Then at work I was told it looks like I leaned out over the weekend. Then at the gym I added 10kg to the first 3 compound exercises and 20kg to leg extensions plus I even did 80 and almost 110kg power cleans during split squats and a sprint plus a few lifts over shoulder with a 40kg med ball afterwards.


back squat 5*5 50kg 1 set and 60kg 4 sets
ronanian deadlift 4*6 50kg
hack squat 4*12 15kg/side
bulgarian split 4*12 did 6xbw
hamstring curl machine 4*12 8kg 15 reps second set, cramp third set and 15x8kg non lockout last set
leg extension 4*12 20kg