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  1. #121
    Registered User DOMSPOWER's Avatar
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    Legs are tired and need active recovery, because apparently relaxing for long bouts make them forget how to work together properly.

    1 set of deadhangs, glute extensions, leg curls, face pulls, serratus push ups for warmup.

    Deadlift on a slant board and only touching the floor lightly, but still pausing on the floor
    5x5x50

    Great exercise for coordination. Next time - in 2 weeks - i'll be more prepared.

    Glute extensions 2x8

    No use training more muscles, because of how my body got kinda twisted and some muscles fatigued due to excessive relaxation.
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  2. #122
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    Yesterday i overdid it a bit with isometric holds for my torso and inverted rows. Today my right scap just didn't feel exactly as it should, but it showed me that i need to get back to frequent super light rear delt work, so not too bad. Knee doesn't work well with bending, though.

    4,8km walk to and from the gym today..

    Warmup:

    Deadhang 10sec

    Glute machine 3x10x10
    - Last set with max ROM, which i thought the machine was already set to but guess not.

    Leg Curls 2x20x10

    Pull ups 2x2
    - Off..

    Bent over Side Raises 2x15x2
    - I've done too much serratus work relative to rear delt work. This info helps a lot.

    Pulldown Obliques with staggered feet 3x10x15

    I'm doing more warmup work now than last time, because the whole thing for me is to feel better about doing more before i go heavy.

    Workout:

    Box Squat 3x10xbodyweight
    - Last set was painful.

    Bent over Rows
    40kg x20, 16, 10
    - Something around my scapula just didn't work, and the knee kept hurting a bit.

    Snatch grip Shrugs
    3x20x40
    2x20x60
    - Well something here is great for my serratus and scap control.

    Coffee break.

    Glute machine
    10x15, 20, 30 PR on account of it being a new exercise

    Unilateral Leg Curls 2x10x10
    - Made me feel good so why keep going?

    6 standing machine calf raises, yeeeeeeeah that's not happening.

    30 bent over side raises with 1kg, not easy actually, so very useful.

    Walk home again.

    That knee gotta get it's **** together really quick. Having the muscles cooperate better is great and all, but some tissue not even being used to support a knee bend is unacceptable to me.
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  3. #123
    Registered User DOMSPOWER's Avatar
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    Have done barely any training beyond super brief active recovery work, as it turns out my body recovers my excessively tight muscles very fast when I don't stress the system.

    Last night the sun was very hot and kept me up from 3 to probably 5am. I was kinda ****ed and arrived in the gym 2 hours late, but I did some good despite thanks to warming up thoroughly.

    Warm ups:

    Glute machine 2x10x15

    Close grip MAG Cable Rows 2x10x15

    Medium grip MAG Pulldown Rows 2x8x15

    Staggered feet Pulldown Abs 2x10x15
    - Neutral grip with the MAG handle felt better than overland grip.

    After each set i did 10 bent over side raises with 1kg.

    Workout:

    Bench Press
    3x10x20
    10x40
    8x40

    All but the first two sets were to about an inch above my chest as that felt safer on my shoulder. Trying having feet more below me than behind me, it helped.

    High Incline DB Bench Press 2x4x6kg
    - Slow tempo and very hard upper back squeeze on top half of every rep.

    Rows with same grip as during warmups.....

    Cable Rows 3x13x25

    Pulldown Rows 3x8x25

    Bent over Side Raises 3x15x2

    Reverse grip Pushdowns superset normal grip Pushdowns
    20x10, 12,5
    10x17,5
    2x8x25

    Same reps with each grip, helped a ton on scapula positioning.

    Barbell Curls 3x15x20

    As upper back improves everything will improve. Gotta work it with active recovery every day.
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  4. #124
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    My shoulder is aching a bit today, maybe cos of all the driving I did getting laid this weekend.

    **** I'm sleeping heavy now.

    Walk 5k, good.

    Warm up:

    Deadhang 3 sets

    Glute machine 3x8x15

    Bent over Side Raises 3x15x1

    MAG Pulldown Rows
    10x15
    2x10x20

    Pulldown abs with staggered feet 2x10x10

    Leg Curls 2x20x10

    Workout:

    Box Squat
    3x10xbw
    3x10x20
    3x5x40
    5x40 without box, semi sloppy

    Great work. My hip still needs some more mobility as I'm sitting back, and I definitely have some weak parts of hamstrings and glutes as it exhausts me to keep knees from coming forward on the way up.

    I noticed a lot of new little details and my mind connected them very well, it was all flowing more.

    Rows and shrugs were a bit better but didn't really do them.... New fibers are tired, I'd rather recover from quality work than do more work that becomes sloppy fast.
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  5. #125
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    I think i've done too little active recovery work since i've begun falling back into a state of thoracic torsion.. Working on it went great but i'm hella tired and dizzy right now having been home for 40 minutes. Before walking 5km home i sat and ate a meal in there, was cool.

    I'm back down to my normal 110kg, but still it took until almost 2pm before i pooped and therefor trained. I have a new rule that i shouldn't train before i poop, since i'm supposed to poop in the morning, or else my gut ain't working right, which is a sign of under recovery.

    I did some back raises and cable crunches to help me get to a point where i felt ready to poop, but thought they made me quit feeling **** in some muscles, they didn't do as intended.

    I don't know, maybe it's the few cans of cola and an energy drink a couple times the past week that slowly got me to this point.. So i'm done with that.

    Warmup:

    Glute machine 2x7x20
    Superset Bent over Side Raises 2x10x1

    MAG Pulldown Rows 3x10x20
    Superset Serratus Push ups 3x5

    Reverse grip Extensions 3x10x12,5
    Superset Bent over Side Raises 3x10x1

    Cable Crunches 3x10x12,5
    Superset Bent over Side Raises 3x10x1

    Workout:

    Bench Press
    6x10x20 - finally my upper back setup clicked, turns out i lacked a little bit of arching
    2x10x40
    7x40

    Thoracic began to twist and shoulder began feeling bad. So now i know why i haven't been able to lift without bothering my shoulder.. Makes me think i've been taking it too easy while allowing my body to correct itself through recovery.

    High Incline DB Bench 4x6x6
    - The last set almost felt good

    Seated DB Press no back support 3x6x6
    - You'd think my upper back wasn't fatigued yet, buuuut....

    MAG Pulldown Rows
    10x30
    3x10x40
    - May have done some uneven reps and exacerbated my problem a bit..

    Cable Crunches 10x10, 20, 30
    - May have added a bit to the exacerbation.. All i know for sure is i'm beat, though..

    Reverse grip Pushdowns
    15x10
    8x20
    10x20

    Barbell Curls
    15x20
    10x30

    Side Raises
    10x2
    2x10x6

    Eat and walk home..

    I've decided that each day i'll do a brief morning session of either active recovery work for what came the day before or is coming the next day, or if none came the day before or comes the day after, then it'll be a small support day for the upcoming workout. And in the evening i'll do super brief active recovery work for whatever was done the day before or as a support day or real workout earlier that same day. Everything but my meat and potato gym sessions will be brief, and i wanna feel like a did something yet not nearly enough.
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  6. #126
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    Alright so i dug too deep into my weak fibers and got overtrained on friday, then on sunday i had to put down tiles again, and i didn't train until today. It turns out my right lower leg tightens up and decreases rotation in the knee joint, and also my right infraspinatus is a lazy basterd.

    Warmup:

    Glute machine 2x8x20

    Leg Curls 2x20x10

    10 bent side raises with 1kg after each set, it was funky in my right side.

    Forgot the rest, lol.

    Workout:

    Box Squat
    3x10xbw - much better than usual!
    4x10x20
    3x5x40

    Vast improvement. Gotta keep that up and not overstep my body's ability to adapt and improve with all the little neural things.

    Bent over Rows
    20x40 better than previously
    3 or 4x40 yeeeeah not good enough

    Upper right arm feels funky when the bar is below my knees.

    Snatch grip Shrugs
    20x40
    2x15x60

    It's getting better and better.

    MAG Pulldown Rows
    15x20
    3x10x30

    This got my infraspinatus firing hard.

    Bent over Row 13x40
    - Still not good enough, but much better and proving that lazy infraspinatus is the root of pain.

    Standing Cable Crunches
    10x10
    3x10x20

    Uni Leg Curls 2x8x10

    Calf Raise on machine 4x30
    - Slow with focus on lower leg rotation
    - Last rep got me a pinch in the knee

    I should generally beware of the accessory work, as most of my improvement comes from basic recovery while simply cuing better patterns.

    Bent over Side Raises 3x10x1
    - Hit the spot much better this time.
    - Got me burning in ribs and now less than an hour later i feel sore in rear delt and infraspinatus.

    Sun is out more and more, i should go to the beach and walk and swim in water to help me recover.
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  7. #127
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    Yesterday I did some good bodyweight work, and found out why my knee fatigues much sometimes.

    AM

    10-15ish second holds:

    3 sets of deadhang

    2 sets of dips

    Inverted Rows 3x2 slow

    PM

    3x5 bodyweight squats and 30 bent over side raises with no weight after I found out that.I lacked external rotation of my left thigh in it's hip socket.

    Then something in me tugged for a walk to practice the improved posture despite still hurting a little bit. But instead of the standard 10 minute route, I went for the 30 minute one. And then chose to turn it into 45 minutes...

    That bled into today's session.

    ALTHOUGH I didn't mind dropping one of the biggest turds in my life this morning, LOL.

    Warm up:

    3 degree incline treadmill walk at 3,5km/h in place of my morning walk.

    Glute machine 3x8x15

    Superset 10 bent over side raises x1kg

    10 high incline serratus push ups and 10x20kg MAG Pulldown Rows x3 supersets

    Then I did abs and found out my hamstring wasn't just tight, no external rotation really sucked after yesterday's extra walk.....

    Cable Crunches 3x10x10 superset the same bent over side rows as before

    To fix that I did what I should've done to begin with:

    Back Raises 3x8
    Superset 15 count resting squat

    The warm-up would've went way better if I hadn't shrugged off the hamstring tightness.. Knowing that is good for my future.

    Workout:

    Slant board Deadlift double overhand
    10x50 damn it felt good
    3x5x70

    Definitely improving here on my second deadlift session after the gym reopened. I just need the external femoral rotation to happen more intuitively, as each side doesn't coordinate very well with one another.

    High Incline DB Bench 2x10x6

    MAG Pulldown Rows
    15x20, 25
    10x30

    All kinds of body parts are tired from training and postural work, so..

    Cable Crunches 15x10, 15, 20, 25

    Bent over Side Raises 3x20x1

    I expect lats and upper back to fire hard as **** on my bench day in two or three days. This is where progress is really showing in execution.
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  8. #128
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    I can't say I'm surprised that my left adductor is right as ****. I've spent over an hour rolling it and it still hurts like hell!

    After the majority of the rolling I trained, and everything felt unfamiliar.

    So not worth writing warm ups again....

    Bench
    10x10xbar
    2x10x40

    Cable Rows, pull down Rows, pullovers for 7 sets total and with 10 bent side raises after each set.

    No arms, just rolling and a slightly more comfortable than usual walk home. I didn't walk there, but I did walk home.
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  9. #129
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    All the adductor rolling is really paying off.

    As I talked 5km to the gym, I actually moved better and better while fatigue and soreness came at a minimum.

    Warm up:

    Rolling.

    10 bw squats and 10 bw goodmornings

    Felt great

    2x10 back raises and pull down rows

    2x10 cable crunches and bent over side raises

    Even if I'm doing better, the work I put into it has a cost of my endurance.

    Workout:

    Box Squat
    3x10xbw which went very well
    3x10x20 awesome
    4x5x40

    I actually had my lats shake and got my glutes so fatigued that on the last set my knees came so little in that I barely noticed it.

    I had some fatigue and as I racked the last set, my knee hurt a little bit. But it's just part of my adductor that tightened, it won't be an issue at all.

    Now I'm gonna have another cup of coffee, roll, walk home, eat, roll and have a 10 minute walk to further grease the good groove.

    I'm a couple hours into the Extreme ownership audio book my Jocko, and I'm loving it!
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  10. #130
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    Man I'm improving fast. I've crushed part of my hamstring as well the past few days and found out that I have a soft spot in the glute that when I fire it up, it takes some stress of the it band and knee. Yep, I've actually found a way to decrease loading on my overly tight muscles in the leg as well as "open" the rib cage without at all stressing the right muscles.

    This Sunday I walked to the gym instead of take the car.

    Warm up:

    Rolling the hamstring a bit.

    Jane Fonda esque leg lift lol. 3x3 slow and multiple pauses where it felt appropriate.

    The left leg sucks at that exercise, it's terrible.

    Straight arm Pulldown and cable crunches 3x10

    Reverse grip Pushdowns and bent side raises 3x10

    Then I felt so good that even though I knew the warm up was over, I kinda just didn't know what to do with myself, haha.

    Workout:

    Bench Press
    4x10x20
    10x40
    2x10x30

    Finally swallowed my ego and used less weight to spare the part of my shoulder, which has somehow been overused during all this rehab experimentation ****. Played around with leg drive, turns out legs out in front works very well to get me up on my traps and tighten up all over, but it stresses my knee a bit, so I'll have more reason to progress carefully until my joints heal. Which they will do very fast.

    High Incline DB Bench 2x10x6

    Seated DB Press 2x10x6

    Weird. Shoulder presses are safer for me for some reason.

    MAG Pulldown Rows
    10x25
    2x10x40

    MAG Straight arm Pulldowns 2x10x15

    MAG Pushdowns 3x9-15x15

    Barbell Curls 3x9-14x20

    Bent over Side Raises 2x15x1

    Really building on the improved lat tension, the strength will come.
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  11. #131
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    It appears I don't really gain anything from rolling anymore.. What's left is the glute coordination.

    Warm-up:

    Rolling for like 2 minutes lol

    3x3 lying leg lift no rest and bit higher lift

    Back Raises superset straight arm MAG Pulldown into a small crunch 3x10

    Adding the crunch is golden apparently.

    Bent over Side Raises 4x10

    Work out:

    Slant board Deadlift
    3x10x40
    3x5x60

    Then 2 sets of chest supported machine rows.

    That's right, I kept sets and weight low to feel out different techniques, and I left after that. The right spots are hit and pain keep going down, **** adding fatigue to that.
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  12. #132
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    Yesterday I was particularly tired in my legs and found a correlation between the knee pain and a dysfunction in my foot.

    Warm up:

    Roll left ham and left lat a bit.

    The leg raise thing, its better but left side is still ****.

    Straight arm MAG Pulldown 2x8x10
    - standing slightly bent over like in the top of a squat feels great.

    Superset Back Raises 2x6

    Workout:

    Box Squat
    3x10xbw
    3x8x20
    4x5x40

    It went much better but the last set was still a bit out of control due to fatigue in weak places that have been "out of the game" due to the stiff muscles pulling..

    I stretched my toes after every set.

    Right shoulder is bugging me despite improved mobility in both sides, and I think it's because I'm doing the high incline. It hurts on many reps and the technical improvements that seem to correlate with a decrease in pain comes more from my lat work than the inclines themselves.

    Instead of saying "ah I need better grounding" and training squat more often, I'm gonna do foot work every day and see squats become easier when I do them again in 7-10 days from now. There's no need to load the whole body just to improve one part.
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  13. #133
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    My body is improving immensely for bench, but ironically the bench press is the only exercise that didn't progress in numbers today. I guess with one postural improvement comes a potential decrease in another technical aspect, so i just need some time to piece it all together.

    Warmup:

    20 minutes on the threadmill at 3km/h and 1 degree incline, in place of my morning walk.

    Then an older out of shape couple confronted me about not wiping the threadmill after i was done, the woman getting hysterical and the man not looking me in my eyes as he was talking to me. I barely said a thing.

    Straight arm MAG grip Pulldowns with arched back like on bench press 4x10x10
    - Awesome way to do it.

    Serratus Push ups 2x8
    - Much better but not worth it compared to shoulder presses or static delt work and rows, i think.

    Bent over Side Raises 2x10x1

    Workout:

    Bench Press
    3x10x20
    3x8x30

    I had some trouble keeping shoulders down and my chest from rolling to one side or the other. I just need time and more focused execution.

    Seated DB Press no back support 3x10x6
    - Comfortable except end of last set made my arm a bit tired, probably the lat connection thing, which is of course still improving and at a rapid pace.

    Back supported static Front Raise 2x30secx1kg in each hand

    MAG Pulldown Rows
    2x10x30
    16x40

    Damn that lat tension got better quick.

    Straight arm MAG Pulldowns
    15kg x8, 10, 13

    MAG Pushdowns
    14x15
    20kg x10 or 11, 8

    This made my lats wide, lol.

    Barbell Curls
    12x20
    2x10x25

    Bent over Side Raises 3x20x1

    I'll warm up with shoulder presses next time and do slow bench presses, then i'll decide if i'll keep working on the bench first or make it a shoulder based day for a while (not that it'll involve much change).
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  14. #134
    Registered User DOMSPOWER's Avatar
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    Finally set my ego aside and started realising how ****ty my left scapula mobility is. Let's just say it does NOT move freely.... So i'm doing deadhangs for 5 total minutes every day now. It's brutal but i'm kinda fresh from it cos it works!

    2 days ago when i started, i did 2 sessions of 20-25 minutes each where i did as many sets as possible for as long as possible.

    Yesterday i did 18 sets of up to 20 seconds (yes, i use a metronome) for a total of 5 minutes. That took upwards of 45 minutes.

    Today as i drove to the gym at 4pm:

    Deadhangs with straps 10x30sec
    - I didn't want to fail, so i held the bar in my palms instead of in my fingers. That's ****ing painful being used to lift mostly with the weight in my fingers.

    Deadlift
    4x10x40
    6x5x70

    It turns out the slant board made it harder to set up my upper back due to the lift being longer. As i'm 6'2 and 240lbs, i'm thinking i might need a stance where knurling can get to hurt my shins, actually.

    Technique was much better, knee is much better, next time 80kg will work much better.

    I'll try some bodyweight work on thursday to gauge my newly improved abilities and Squat on sunday.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  15. #135
    Registered User DOMSPOWER's Avatar
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    Since I'm hanging a lot every day,I've decided to log once a week. Part of this entry has already been logged.

    Week 1 of daily deadhangs:

    Day 1:
    Bench day

    2x20-25 minute deadhang sessions, no timer.

    Day 2:

    4 hours mostly light physical labor work.

    Deadhangs:
    20seconds
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    17
    20
    16
    16
    13

    302 / 300 total

    Day 3:

    In the gym with straps
    30sec
    30
    30
    30
    30
    30
    30
    30
    30
    30

    300 / 300 total

    Deadlift 6x5x70kg
    - An improvement due to better upper back setup. It also helps my knee a LOT.

    Day 4:

    Deadhangs
    20seconds
    20
    20
    5 and 15
    20
    20
    20
    20
    20
    20
    18
    20
    15
    15
    15
    12 and 5

    300 / 300 total

    Day 5:

    Deadhangs
    20seconds
    20
    20
    20
    20
    20
    20
    20
    20
    16
    20
    20
    13
    20
    20
    11

    300 / 300 total

    6x5 slow paused bw squats
    Superset 3x5 shoulder presses 5kg db
    Superset 3x5 push ups

    Day 6

    Deadhangs
    20seconds
    20
    20
    20
    20
    20
    20
    15
    12
    12
    12
    12
    12
    12
    12
    12
    12
    12
    11

    300 / 300 total

    My pinky was tired so it took ****ing 75 minutes. Tomorrow I'll be ready.

    Day 7:

    Deadhangs with straps
    35seconds
    35
    35
    35
    35
    35
    35
    35
    20

    300 / 300 total

    Box Squat
    40kg
    2reps
    2
    2
    2
    2
    2
    2
    2
    2
    2
    2
    2
    2
    2
    2

    30 / 30 total

    I'm tired of seeing reps get harder to do right after a few reps, and so I decided to follow the lead of deadhangs. Lower reps helped a lot as did the daily hanging.

    I'm thinking triples next time.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  16. #136
    Registered User DOMSPOWER's Avatar
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    That's week 2 of daily deadhangs!

    Day 1:

    Deadhangs
    20seconds
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20

    300 / 300 total

    Day 2:

    Deadhangs at 5am
    25seconds
    25
    25
    25

    100 / 300 total

    Then got picked up for work by my brother at 6. When we got there at 8 because he had to go somewhere else for a meeting first, we saw that a machine had been stolen and had to go home without doing any work..

    2:30pm:

    Deadhangs
    25seconds
    25
    25
    25
    25
    25
    25
    25

    300 / 300

    I could've done all the 12 sets in one session.

    Day 3:

    Deadhangs with straps
    40seconds
    40
    40
    40
    40
    40
    40

    300 / 300 total

    Might repeat until I'm doing better at keeping chest up to minimise impingement.

    Bench Press
    5x40kg
    5
    5
    5
    5
    5

    30 / 30

    Setting up and correcting technical breakdown was much easier this time.

    Day 4:

    Deadhangs
    25seconds
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25

    300 / 300 total

    I said I could do it.. This finger strength is gonna come in handy when I start stacking haybales again, as harvest season just started and I'm likely to be needed sometime next week.

    Day 5:

    Deadhangs with straps
    40seconds
    40
    40
    40
    40
    40
    40
    20

    300 / 300 total

    Glute extension machine
    8x20kg
    15kg
    7
    3 and 4 cos the machine acted up
    8

    30 / 30 total

    My theory is that because my knee is bothered by so little, there's no way no I can maximise my rehab process if I don't push my glutes more while stressing my knee less. We'll see.

    Deadlift
    80kg
    2
    2
    2

    Despite barely doing any deadlifts cos of a lack of glute control causing excessive tension in my left inner lower hamstring, I still got a LOT more work done on my glutes while stressing my knee a LOT less, which is exactly what I need to speed up rehab and get through the harvest season in one piece.

    I also used a wider stance where I had to put my pinkies on the rings. It allowed me to bent over without compromising my lat setup, and the wider stance hit my glute medius harder, which was all very neat.

    I tried the bad girl machine.. It felt so good..

    Day 6:

    Deadhangs
    30seconds
    30
    30
    30
    30
    30
    30
    30
    30
    30
    30

    300 / 300 total

    Today was actually easier than when I did it with straps on day 3!

    Day 7:

    Deadhangs
    35 seconds
    35
    35
    35
    35
    35
    35
    35
    20

    300 / 300 total

    It was harder today but I could've totally done 35 seconds on the last set if I had to.

    Tomorrow I was gonna squat, but I'm needed for the first day of stacking hay bales.. It'll be a long day. In my next entry, you'll find out if I managed to continue rehab while working and what I do to minimise knee pressure while still getting squats done.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  17. #137
    Registered User DOMSPOWER's Avatar
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    I'm officially half way through the 6 weeks of deadhangs, and I know I'm gonna keep hanging a ton after the time is up. Like, maybe 2 days will be hundreds of band rows instead and the home hanging will be with leg raises and normal pull ups, but I'll definitely still be hanging most days and with weight in the gym, because I enjoy it and the benefits so much.

    Day 1:

    Deadhangs at 10pm cos I was lazy and procrastinated
    40seconds
    40
    32
    20
    20
    20
    20
    18

    200 / 300 total

    I had to hurry with shorter rest between sets just to make sure I'd have as little as possible left for tonight. I also made a point not to strain myself during the first round.

    Work took upwards of 10 hours and it's become way more intense. Today we got about 3-4 times more done than what was normal last year, but.my leg is only just a little tense after the last hour or two, and I get paid per unit, so I can't complain.

    Deadhangs at half past 11pm lol
    30seconds
    35
    35

    300 / 300 total

    Day 2:

    Deadhangs
    40seconds
    40
    40
    30
    30
    30
    30
    20
    20
    20

    300 / 300 total

    The heat is killing me, I only slept 4 maybe 5 hours, and I'm beat up. On the bright side, I think I can handle low to moderate doses of sugar and alcohol without getting bloated.

    Day 3:

    Deadhangs with straps at 6pm instead of earlier like usual
    40seconds
    40
    40
    40
    40
    40
    40
    20

    300 / 300 total

    I'm still tired, but my hands and lats woke up after a couple sets.. lats are doing better at staying in the game, so won't be long till I add 5seconds again.

    Close grip MAG Cable Rows
    30kg
    10
    10
    10

    30 / 30 total

    Bench Press
    40kg
    5
    5
    3x50kg
    60kg
    1
    1
    Then a little bit of work on my upper back tension in the bottom with 40kg..

    Then I did just a very little bit of protective work and 2 sets of triceps. My bicep is a bit sore from cramping in 2 places during work, so did no curls.. feeling good, might go back to 10x10 after harvest season.

    Might be going to work again tomorrow.

    Day 4:

    Deadhangs
    40seconds
    40
    40
    40
    40
    36
    30
    34

    300 / 300 total

    Day 5:

    Shoulder feels so good, I keep forgetting to do deadhangs.. then I had to work and didn't get to hang until 2235 o'clock.

    Deadhangs
    30seconds
    30
    30
    30
    30
    30
    30
    30
    30
    30

    300 / 300 total

    Day 6:

    Deadhangs
    40seconds
    40
    30
    30
    30
    30
    30
    25
    25
    20

    300 / 300 total

    Day 7:

    Hay fever is a bitch and so is this headache. But ain't gonna let myself be held back!

    Deadhangs
    30seconds
    30
    20
    20
    20
    20
    20
    20
    20
    25
    25
    25
    25

    300 / 300 total

    This headache and these stomach noises aren't gonna keep the down! In fact I may have done an extra 25 seconds because I'm not sure if I noted down one of them.

    Well, this has been a week full of using my legs for walking around, carrying bales and even doing step ups to get up and down the stacked layers to stack even more bales. That's why I haven't done any squats or deadlifts this week. I've also thrown a ton of them, which had an awesome impact on my shoulders and upper back. I'm sure when I go back to squatting and pulling, that my legs will do a lot better as well. We'll see next week. ;-)
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  18. #138
    Registered User DOMSPOWER's Avatar
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    Alright so week 4 of Deadhangs are over, and I've learnt a lot. But really, I think the notes speak for themselves.

    Day 1:

    I have so little fever left that at first I thought I was back to normal. So close, no worries. My quad is still a bit tense but also I'm using external rotators more and feeling sore in them.. so bit of light movement might be all I need to recalibrate for a good workout.

    Deadhangs with straps in the gym
    40seconds
    40
    32 - didn't seem worth it somehow
    40
    39 - oops
    36
    36
    31

    300 / 300 total

    The better I get at hanging in the perfect position, the less motivated I am to just keep hanging to hit the per set target.

    Kneeling Squats
    40kg
    10
    10
    10

    30 / 30 total

    Of course I forgot that the gym removed their bands during corona.... next time I'll bring my own, have it pull my hips from behind to enable me to do the exercise with more load taken off my inner thigh, and thus progress fast in weights. I believe I've done 10x120kg at a 20kg increase ramp up on my first time doing it in a long time, so there's money to collect.

    Box Squats
    20kg
    5
    5
    1 - i lost balance
    5 - nailed the right to left side coordination
    40kg x2
    50kg
    2
    2
    2 - first rep took 3 attempts off the box, because apparently I'm inclined to come forward a bit on my first reps..
    2 - better first rep

    No box 50kg
    3
    3

    Good for being somewhat stable down there without the box.

    So moving forward I'll practice singles off the box and leave room for paused or free Squats with no box while progressing on the kneeling variant even if it might affect my strength sometimes, because it really hits the right spots. This will be neat.

    Day 2:

    I got a bruise on each pec after yesterday's hangs, so today I'm just taking it easy without expecting to reach target.

    Deadhangs
    10seconds
    10
    10
    10
    10
    10
    10
    10

    80 / 300 total

    Felt mostly good.

    Then I did a bit of step ups and band lats.

    Day 3:

    Feeling a bit better again, but taking it slow.

    Deadhangs in the gym with no straps
    10seconds
    10
    10
    10
    10

    50 / 300 total

    I realised that keeping chest up instead of forcing arms straight overhead gives a much better back tightness. Had I focused less on the overhead arm position and more on maximum lat tightness, then I probably wouldn't have suffered a pec pull.

    MAG medium grip Cable Rows
    30kg
    10
    10
    10

    30 / 30 total

    This grip is perfect, and the arch in the handle offers a nice extra contraction between my scaps.

    Bench Press
    20kg
    10
    10
    10
    10
    10
    10
    8

    Great setup practice.

    Day 4:

    Didn't feel like doing anything.for safety reasons but at 9pm I couldn't resist for laziness induced stiffness reasons.

    Deadhangs
    20 count - felt pretty good so **** it
    20seconds
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20

    300ish / 300 total

    Day 5:

    Deadhangs with straps
    25 seconds
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25

    300 / 300 total

    I've really been missing out on the final pieces.. When I REALLY force my left scapula into the perfect position, my arm wants to bend.

    Glute extension machine
    10kg
    10
    10
    10

    30 / 30 total

    Going slower and pausing at the top was much harder and hit the right spots much better. Doing 10 lateral leg lifts after each set was also very useful.

    Deadlift
    40kg
    10
    10
    10
    60kg
    3
    3
    3
    3

    This is a more technically consistent weight than the 80kg last time.. baby steps..

    Alright man, apparently 5kg glute extensions with even slower tempo and longer pauses is ****ing magical for me.. did 4 sets and now I'm better than ever..... great and pathetic simultaneous.


    I never thought I'd say this, but the good girl machine made me feel a lot better. Did 6 sets starting at like 12 reps, and on the last one it could've been anywhere between 50 and 100 reps or even more than that. Got in the zone.. realized I can prepare my knee a lot better for my training than I've been doing.

    Walking home 5km was almost comfortable from the 200+ reps of glute work.. gotta do reps every day now.

    Day 6:

    Deadhangs superset lateral leg raise
    20seconds and reps
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    Sporadic bathroom trip from all the pelvic blood flow
    20
    20
    20
    20

    300 / 300 total

    Finished with some rows and shrugs with a band.

    Day 7:

    Deadhangs and side leg raises
    20seconds and reps
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20

    300 / 300 total

    Push ups
    5
    8
    8

    Alright the improved technique on the hangs are definitely doing me right. I went from not being sure about how to so push ups safely to easily doing 5 and 8 reps. I'll build them up slowly as my sore spots adapt to everything I'm doing.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  19. #139
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    I'm cutting this microcycle short and deloading for the next 9 days. I've noted some stuff I've learned, and how I'm gonna upgrade my approach (hint: no more 5 minute deadhangs).

    Day 1:

    I'm learning to control where load is placed when bending and straightening my knee. It's awesome but also VERY hard to recover from these new movement patterns.

    Deadhangs with straps superset side leg raises
    25 seconds and reps
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25

    300 / 300 total

    Holding onto something while raising my legs make it easier to keep my weight on my left outer glute to keep it off the tense vmo.

    Kneeling Squat vs red miniband
    40kg
    10
    10
    30kg x10

    30 / 30 total

    The band is extremely corrective. Just need to use the correct tempo to notice the corrections and to learn to maintain my correct right to left side lat tightness for all the reps. This is far easier with 30kg, so I'll stick with that moving forward.

    Box Squat
    20kg
    5
    5
    5
    30kg x3
    40kg
    2
    2
    2
    2
    4 - I hit the groove better
    Paused no box
    2
    2
    4 - hit the right groove lol

    I know it looks like I'm doing worse, but I'm both tired in my knee AND feeling better while lifting.

    After doing around 65 total reps on the glute machines, I tried the leg curl machine with one leg at a time, and I really felt it in all the right places just going slow with 5kg.. I think I'm ready to use this exercise again without overdoing it like I used to, because it's extremely helpful for learning to load my knees correctly.

    Day 2:

    Deadhangs superset side leg raises
    20seconds and reps
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20

    300 / 300 total

    Having done the hangs with emphasis on getting my arms as far overhead as possible had done lots to bring my upper lats out again, and now that I'm arching and loading up my lower lats and middle trap area to get the weight off my pecs, I'm feeling and moving a LOT better. I followed up with 3 sets of band rows to emphasize this load distribution.

    I'm EXCITED to try my enhanced setup on bench day for reps tomorrow as well as murdering the muscles the right way on cable rows.

    Day 3:

    Waking up I could really feel the effect of vastly improved execution.. but after an hour I felt nornalish and ready to start attacking my goals of the day.

    Deadhangs with straps and side leg raises
    25seconds and reps
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25
    25

    300 / 300 total

    Medium grip MAG Cable Rows
    20kg
    10
    10
    10

    30 / 30 total

    I might have done 4 sets but who cares because my awareness is through the roof and I'm loving this feeling! I can flex with no resistance and create love! It's like rows are making me a ****ing hippie!

    Bench Press
    20kg
    10
    10
    10
    40kg
    5
    5
    5
    5
    8

    It all comes down to my upper back and lat setup and how long I can maintain it.

    Day 4:

    Doing all the hangs AND hitting my soft spots more directly with extra rows have left me super fatigued. So I'm doing things differently today, and probably stopping the deadhang thing early.

    Well I did 1 band row and the band snapped immediately..

    Let's see what the smaller band does for me..

    20 rows and side leg raises
    20
    20
    20
    20
    20
    20
    20 - no more leg raises from here
    20
    20

    200 / just 200 total to spare my tired lats

    Deadhangs
    30seconds
    32


    I'll be doing tons of inverted and band rows from now on! With more moderated hangs chasing 60 seconds and then adding weight

    Day 5:

    Lying side leg raises 4x8 no rest

    Lying leg rotations with knee in front of body and lifting the foot while keeping knee on the floor
    3x30 no rest

    Hmm, this seem to work excellent.. so at home I can probably add glute extension of some sort for a bunch of total reps outside of gym days.

    Deadhangs with straps
    35seconds
    30
    26

    Got a tight spot stretched, will just save rows for bit of super light recovery work later.

    Glute Extension machine
    5kg
    10
    10
    10

    30 / 30 total

    This went better than usual, but I'm also already feeling like doing glute machines at the end of this session is a waste and too risky.. that's a sign my floor glute work ****ing works!

    Deadlift
    30kg
    10 - much easier to control for reps than 40, also moved from pinky to ring finger on the rings to leave room for my legs between my arms
    10
    50kg
    3
    3
    3
    3
    3 - this one really hit the nail on the head!

    Then I did some leg curls that turned into a triple set, cos I was able to load up the right spots much better than last time, due to today's change in glute work.

    And **** it, no more training today.. my body's too run down..

    I'll deload until Saturday next week:

    Home exercises will be standard but ONLY done until the point I feel a pump in the right places, and that they improved what I was going for, not until I feel fatigued. The same goes for extra home work that I don't plan as daily standard work.

    The primer exercise in the gym will be 5-10kg lighter or 2 sets instead of 3.. It's so light for promoting control that I'll wing it this way.

    The main exercises will be 5 sets of 3 reps with 30kg box squat, 30kg bench and 40kg deadlift.

    The upcoming mesocycles:
    100% performances I'm going to beat:
    Squat: 7x2 to box and 3x2 paused x40kg
    Bench: 5x5x40kg
    Deadlift: 5x3x50kg
    - These are pain free sets and reps which I'll do in the mesocycle, and the weights are the heaviest I've done pain free with minimal fatigue in the wrong places.

    Week 1: 5-10kg below 100%
    Week 2: matching 100%
    Week 3: surpassing the 100%
    Week 4: if it goes well for my knee, I'll add a week to go as heavy as feels good for fewer total reps.
    Week 4 or 5: deload 5x3 aiming for 40-50% of a conservative pain free max.

    Bones and connective tissues take longer to heal than muscles, and some muscles are pulling too hard thus overloading small areas too much, so they really need some recovery work, technique work and deloads. In fact I'm starting to think that all that stuff does more for my injuries than anything, specially that deloads do more than progressive overload.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  20. #140
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    Okay so the experiment of having 1-2 meals per day and protein shakes in place of meals worked well. Digestion is better, I lost 1kg and I'll definitely do it again on my next deload week in 3 or 4 weeks. Yep, it's coming early cos my knee and shoulder is doing better, but exhaustion follows improvements.

    I found out that the sets and reps and weight doesn't really matter much for a deload at this stage. For example I stopped early with 30kg box squat cos my knee was tired and it just sucked. Conversely, on deads my knee did well and I just stayed at 30kg to grease the new groove with a 4x10..

    The improvements came when I found that my right hip adductor is really tight and the left really loose. Working on this led to the discovery that my left hamstring doesn't pull much of its load, and particularly the top part was failing to cooperate with my glute, hence why deadlift lockouts and the even just the top of standing up hurt my knee..

    Now I barely gotta do anything but hang for like 20 seconds, 20 band rows and some leg stretching..... and the frog pose makes less of a need to burden my knee by adding squats without the box for a while until weights get heavier....

    It's ****ing awesome.

    I'm having a somewhat normal feeling of tension and fatigue in my left vmo when I use the leg now. I'm barely compensating by letting the other leg do the work during a normal day anymore.. but it's tiresome for the area, so that's why when I get back to lifting pain free light weights, I'll up them only when they begin to get too easy for the fragile tissues, and I'll add super light rep work like one legged leg press, floor dumbbell press, cable rows and Romanian deadlifts to help the tissues do their thing, which is gonna be hard even with bare minimum weights after the main work.

    This explains why I'll push for 2 or 3 weeks only and then deload again.

    Tomorrow is week 1 of the upcoming mesocycle, and it starts with squats.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  21. #141
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    I'm logging week 1 early since it's all going pretty much on autopilot from here. As you can see, there has been some ups and downs this week, but ultimate I've progressed and also learned what gives me the most improvements in the shortest timeframe possible. If next week goes better I'll have a third week before deloading, and I'll say it's looking very bright from here on out.

    Sunday Squat day:

    Bit of frog pose really helps me "recalibrate" my hips.. I used to do it a lot and with the tactical variant as well, but now I'm gaining much more from doing much less and playing with it more than pushing myself on it.

    Glute Extension machine
    5kg
    10
    10
    10

    It's getting way easier but once again improvements hurt my knee a bit initially from the change in pressure.

    2 supersets deadhangs and MAG Pulldowns not counting, stopping when it began to get hard

    Paused Side Bends
    11kg
    10
    10

    The sensations in my legs while shifting my hips is.... interesting.

    Box Squat
    20kg
    5
    5
    5
    30kg
    2
    2
    40kg
    2
    2
    2
    2
    2
    2 - bonus set to end on a good note since I was distracted on the previous set.

    Man this is the greatest session I've had in a while for my knee! I really tapped into the weak fibers, saw them tremble a bit in the beginning and adapt from set to set!

    Unilateral Leg Press
    5kg
    10
    10 + 5 to compare technique and tension

    This exercise is gonna be very useful to give the weakest fibers a small and safe push.

    Unilateral Leg Curls
    5kg
    10
    10

    These 3 exercises will be mandatory from now on, and anything else will be like 20+ reps and easy to recover from as well as optional.

    Day 2:

    Woke up after 4am and couldn't fall asleep again. Leg muscles were tense for an hour orb two and I felt wide awake and well rested after that.

    Got myself a massage date. It was great.

    Day 3:

    Barely got any sleep. Not worth it to postpone. I'm powering through.

    Deadhangs
    20sec
    20
    30

    Bit of frog pose..

    MAG Cable Rows
    20kg
    20
    20
    20

    Last set was kinda going through the motion and kinda perfect all in one.

    Bench Press
    20kg
    10
    10 getting better due to the rotation from the raises
    30kg
    5
    5
    40kg
    5
    5
    5
    5
    5 - once again I ****ed the 5th set up
    30kg x8

    Superset Bent over Side Raise 5x1kg

    Unilateral Floor Press
    6kg
    10
    10
    10

    Also superset rear delts

    MAG Cable Rows
    20kg x10
    30kg
    10
    10
    13

    Superset Side Raises 10x1kg

    Finish with bit of Pulldowns and arms, aaaand that was apparently 2 hours worth of light ****.

    Day 4:

    Slept well finally, but still unmotivated.. lets see what I can get today.

    Deadhangs
    15seconds
    15
    15
    15
    15

    Superset Push ups
    5reps
    5
    5
    5
    10

    Ain't got much in me today, I can feel it in my stomach, and improving that external rotation in my left arm takes ages..

    But I a little bit of rotational work ****ing made a difference!!

    You'll notice in the way I'm writing that I'm putting in notes as I go, whereas when I'm doing well I make notes afterwards.

    Unilateral DB Press
    5kg
    6
    10
    10
    10

    This is great. I've finally realised what to do that's better for the rotation than deadhangs and rows, and the shoulder presses feel almost like just another intuitive movement which automatically loosens me where I'm tight and tightens me where I'm lose. I'll be doing a lot more of both!

    Day 5:

    Slept well, feeling more motivated to start the day.

    Arm rotations with broom in front and side
    2reps
    2
    2

    I'm realising that I tend to externally rotate more than I should, and when I try and have my arms hang to my sides in a more neutral position, it feels kinda like I'm about to set up for dips. It's no wonder dips have been so weird and risky for me, then.

    Anyway I drove to the gym, walked the treadmill 12 minutes, had coffee and warmed up my groin and glutes briefly.

    Then Glute Extension machine
    5kg
    10
    10
    10

    Much smoother this time.

    Deadlift
    30kg
    10
    10
    50kg
    3
    3
    3
    3
    3

    It's mind boggling how such baby weight can be hard on the weak tissues in my lower quad and hamstring protecting my bad knee, and how pushing hips through to lockout is hard to do without seeing knees come forward a little bit.. but it got easier and the last set was by far the best.. so who knows, maybe I'll go a bit heavy in a couple weeks after practicing and adapting some more.

    Romanian Deadlift
    30kg
    10
    10

    A bit of uneven motion due to the over compensation, but it felt great and last week I wasn't sure I could even do it with my body weight without pain.

    2 moderated but not easy sets of straight arm pulldowns in a hip hinge, leg curls with a squeeze and suitcase carries.. I figure now that my shoulders are more in place it's finally time to start doing uneven exercises and oblique work as an extra and some home training.

    It's been a very constructive week, and it seems I've found what I really need to do for my main exercises:

    Squat: leg press and leg curls, both unilateral.

    Bench Press: shoulder press and rows.

    Deadlift: Romanian deads and oddly enough doing leg curls with two legs at a time to coordinate them together.

    On top as lower priorities and general stability work I'll be doing vertical lat work and straight arm pulldowns to keep my torso rigid, the barbell close to me on deads and my arms stable in the shoulder joint for all things though mostly bench. On top I'll tie the lats together with the hips with carries/oblique work and daily arm rotation work.

    Next week I'll add 5kg to deads but not squats and benches..... but I do expect my leg to recover much faster from the newly added leg presses and I might add lighter backing sets to bench to help with the instabilities.
    Last edited by DOMSPOWER; 09-10-2020 at 05:33 AM.
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  22. #142
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    Week 2

    This week I've learned that I don't need to recondition my knee, I need to recondition part of my calf. Lifts went well, extra training at home went well. It's all coming together!

    Sunday:

    Broom rotations 2x2

    Hurt a bit a half hour later. Maybe I shouldn't use the broom every day, I should hold closer to the heavier end for less resistance.

    While I'm enjoying my coffee a chick who I've been texting for a couple days online and talked to about meeting is explaining how a man where she lives says nasty things to her and tells her that he wants to rape her.... I'm tempted to just drive over there and knock his teeth in right now.

    Frog Pose is easier and easier, sets me up nicely for the session

    Glute Extension machine
    5kg
    10
    10
    10

    Better thanks to frog pose going so well. Hits my glutes and hams a bit deeper..

    MAG Pulldowns
    15kg x10
    20kg x10
    25kg x10

    Good tightening up in the right side. Will help position the left, even at these baby weights.

    Box Squat
    20kg
    5
    5
    30kg
    2
    2
    40kg
    2
    2
    2
    2
    2

    Aw hell yeah! Open the groin to get knees out, push torso against the bar and leg curl that mother****er! It's all coming together!

    Unilateral Leg Press
    5kg
    10
    10

    Went much better than last time, as I really put my hams and glutes into it, like a leg curl.. but it's really hard to keep load off the sore spot even with this tiny weight.. so I'll be patient and repeat the weight as many times as it takes..

    Unilateral Leg Curls
    5kg
    7
    7

    They'll adapt and catch up fast moving forward.

    Then I finished with a superset that I thought was gonna be baby ish, but turns out I've been making more progress than I thought:
    MAG Pulldowns
    40kg
    12
    15
    30

    Good girl machine
    35kg x15
    50kg x15
    60kg x20

    Fun thing is I was holding back on the last set.

    Monday:

    Broom rotations 2x4. That's 16 smooth reps for each arm where everything was more automatic, and not just cos I held the broom a bit higher.

    I think this might be all the training for today.. slept well, no pain, mild soreness and fatigue compared to normal.. I even had a new client right as I got out of bed.. what more to do but kick back with a beer and ****ing enjoy life?

    Tuesday:

    Frog pose briefly..

    Deadhangs
    30seconds - I've improved so much I forgot that i did 20 last time
    30
    30

    It's getting both easier and harder with improved execution. Soon everything I do will only get easier.

    MAG Cable Rows
    20kg
    20
    20
    20

    Better.

    Bench Press
    20kg
    10
    10
    30kg
    5
    5
    40kg
    5
    5
    5 - bit of over thinking so the last rep felt weird and got me sore inside the joint.
    5 - felt smooth as ****, I think I found my perfect path.
    5 - sooo close
    5 - YES!!
    30kg
    10
    10
    10 - that's 70 weighted reps for practice. Soon it'll be over 100

    It's a matter of maintaining the tension in my right lat, when it feels like I'm flexing too hard. It's hard to describe, but touching the skin in that area makes it feel a lot more normal, so improving my right side mobility is just a matter of stimulating skin nerves, I guess. The bonus set was worth it.

    MAG Cable Rows
    30kg x15
    40kg x15 easy
    50kg x17 may be entering PR territory, but I didn't do this exercise while I was at my strongest so no prime satisfaction just yet

    MAG Pulldown Rows
    30kg
    25
    20 count rest before going again
    25

    That was kinda brutal. And felt great.

    2 light sets of straight arm pulldowns for that lower lat stretch.

    Finished with few sets of arms and raises.. but **** me if I'm not doing 10x10 bench backoffs really soon out of pure ****ing motivating to get **** done.

    Wednesday:

    Pull ups on the curved bar near my preferred grocery store
    2
    2
    2
    4

    Mobility is better and I had slight pauses at the top

    Dips
    15 count hold - much easier than last time few months ago
    Quarter reps at best
    4
    3

    Inverted Rows
    8
    7
    10 - rotational stability in the lockout improved

    Superset Wide grip Incline Push ups
    15 - the demand for rotation and effect on my mobility at the top is unreal
    15
    15 close grip - a burn in my right and smaller tricep correlates with improved rotational stability.

    Walk back home.

    Unilateral DB Press
    5kg
    10 - yep, flexing my right tricep hard caused better rotation and felt a lot better
    10 - the tightening carried onto my left side loosening just how I want it.

    I've done a ton of stuff today, so am stopping presses early. From here I'll reflect on what to focus most intensely on.

    I finished with just enough one arm straight arm pulldown holds to feel a pleasant pump, so that I can walk around with my arms out for the rest of the day, ha.

    Thursday:

    Forgot to put on deodorant before going to the gym, but thankfully my bowels got my back.

    Frog pose super briefly cos it has improved and is needed less..

    Glute Extension machine
    5kg
    10
    10
    10

    Straight arm Pulldowns in a deadlift position
    10kg
    10
    10

    Had a tense vmo yesterday, but today I'm on fire. Great glute control and solid pump in just the right part of my weak lat by forcibly tightening it despite very low weight. That's where tension comes from; within.

    Deadlift
    30kg
    5
    5
    5
    55kg
    3
    3
    3
    3
    3

    I've made so much progress, I actually got ahead of myself a bit here and there by first forgetting and then over focusing on small cues. I also had a lot of "up down" reps with no bull**** on the way. It's great - just gotta focus more on the right things, as the vmo area is still so ****ing sensitive..

    Romanian Deadlift
    40kg
    5
    5
    5 - nailed it!

    Ending on a great set!

    Friday:

    Last night I realised a part of my left calf isn't pulling its weight, and that's why my knee has excessive tension in the wrong places.

    Got to the gym early today.

    Treadmill walk 15minutes

    Unilateral Calf Press
    10kg
    6
    8
    7
    10 - might've hit failure

    The left calf is useless compared to the right. I've known that for a long time - when did I forget?

    Straight arm Pulldowns
    10kg x10
    15kg x10

    Nice and warm

    Pull ups
    2
    2
    2

    Superset one arm Shoulder Press
    6kg
    10
    10
    10

    Sorting those shoulders out one day at a time!

    Saturday:

    I've earned a day with minimal training to chill. I'm gonna go to my brothers and help babysit my nephew while seeing if any of his 4 streaming services have the Watchmen series on it.

    Shoulder rotations 2x3

    Calf Raises on the doorstep 1x10

    I'm gonna spend a lot of time watching tv as I recover from all the extra training I've done this week, and I might even have a beer or two while I'm at it. So to keep my body mobile, I'll do light movement stuff as I see fit, and I'm Not gonna log it, as what's already the norm.

    Tomorrow I'll add 5kg to box squats and see what the calf work has done for me as well as replace leg presses with calf presses, because presses are nearly worthless until the calf does its thing.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  23. #143
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    This microcycle was ****, but legs are working better and I'm at 150kg deadlift now all of a sudden, so I guess things could be worse.

    Sunday:

    Got there a bit later, as I went back to my brothers to have breakfast and watch an episode of watchmen.

    Also, **** I slept well. Minimal muscle tension, specially in lats.

    10 min treadmill..

    Frog pose with a few tactical reps. I'm gonna slowly progress into that variation but without causing fatigue, at least not just yet.

    Glute Extension machine
    5kg x10
    10kg x10

    The increased load to push against is well needed.

    MAG Pulldown Rows
    30kg
    10
    10

    Exacerbating the rotational stability at the end range eccentric feels good.

    Box Squat
    20kg
    5
    5
    5
    30kg
    2
    2
    45kg
    2 - apparently this weight is corrective. Interesting.
    2
    2
    2
    2

    The first and last set was the best at keeping the weight on my right quad. I'm beginning to notice when the shift occurs and how to correct it, so that very soon I'll be able to make bigger jumps and max out.

    Unilateral Calf Press
    20kg
    10
    12

    Neat progress in just 2 days.

    Unilateral Leg Curls
    5kg
    18


    That's right. Great things are happening and on the big lifts I'm just about to harvest the results.

    I even had my spine crack up as my improved hamstring tension shifted my hips in a better position.

    Good girl machine
    15kg x50
    50kg x20
    70kg x50

    That's the full stack!

    MAG Pulldown Rows
    30kg x20
    50kg x15

    Nice for having a bit tired lats. Stack is 100kg and I'm gonna ****ing rape it.

    Monday:

    Broom rotations 3x3

    Chins
    2
    2
    2

    Underhand work is really hard for my rotational stability. But when I get it, speed is good and I feel one step closer to showing my true strength.

    Medium grip Push ups
    5
    8
    8 close grip

    Okay so close grip is more comfortable and hit a weak spot in my right triceps pretty hard, but the wider grip is easier to cue the external rotation on at the top, where I feel tons of engagement in my lats and both triceps.

    Over an hour later I said meh and did some split squats with my right leg
    5
    5
    10

    That should teach the quad and glute to stay tight and keep my weight from shifting to the other leg.

    Tuesday:

    I began the day feeling out of balance and putting excessive pressure on my outer right foot.. So I did some balance work to feel out where I carried my weight and found that I'm far more balanced than usual, and now I need to teach my foot to handle it the same way I've worked on my left foot for a while.

    In other words, I'm now doing all the right stuff with the right leg and ready to go above and beyond my past best.

    Bent over Rows
    40kg x20
    60kg x15
    80kg x10

    Even though I used an Olympic bar, I think it's time I up the weight properly on deads.

    Bench Press
    20kg
    10
    10
    30kg x5
    40kg x5
    50kg
    5
    5
    5 - improving rotation makes me stronger and tired, so I'll do 5 sets after the deload
    Wide grip
    30kg
    10
    10

    I can feel the wide grip is much easier to balance, but some tissues aren't at all ready to go hard on it. And that is exactly why I need to get a lot of reps in with it.

    MAG Cable Rows
    20kg x20
    40kg x20
    50kg x20

    That's over double the pressing tonnage on pulling. And not too bad after doing bent rows for the first time in a couple months.

    I'm on the fast track to recovery, and by extension and more Squatcentric template.

    Underhand grip Pulldown Rows
    20kg x15
    40kg x15
    60kg x10 - not all out at all

    So it seems that underhand grip is the hardest for me to do correctly, but when I get into the right position I'm a lot stronger with it than anything else. That's interesting, and a golden discovery.

    Revere grip push downs superset normal grip pulldowns
    12,5kg x20 and 20
    20kg x20 and 14

    The underhand work has improved my positioning so much my weak triceps gets beat to **** on everything it's a part of. It has also loaded my biceps more, so doing curls have no meaning to me today.

    Bent over Side Raises
    2kg x40
    4kg x25

    Neat.

    Side Raises
    4kg
    20
    20

    Wednesday:

    Broom rotations 3x3
    - Much better with better balance between one leg and the other.

    Reverse grip Deadhangs
    20seconds

    Then I received a text from my gym saying they have to exclude me, because I've made posts online inviting people to come and train with me. In the text they claim I'm portraying to work as a personal trainer there, although I've been clear about the fact I'm not and therefor don't charge for any gym sessions.

    I tried reaching out to no avail. I'll go there later when the reception is open.

    Unilateral DB Press
    5kg
    20
    20
    20
    20

    Easy.

    Chins - **** just hanging in this mood
    3
    3
    3
    3

    Thursday, Friday and Sunday:

    Didn't train much, found out the people in the gym I was kicked from can't be trusted. The leader lied to me and then put me on ignore; I'm definitely gonna report the union to the organisation they answer to.

    Sunday:

    Having a guest session at a local gym I've trained in for a while.

    Back Raises
    8
    8

    Semi supinated Deadhangs
    15 count
    25 seconds
    18 seconds and 7 count cos someone called me
    25seconds

    Deadlift
    60kg
    5
    5
    5
    5
    80kg x3
    100kg
    120kg
    150kg x2 - felt pretty good I think
    Hovering under knees instead of RDL
    100kg
    5
    5
    5

    I videoed the last set, and it was far below knees and 3 or 4 of them were at beat a 1 second pause. At felt it didn't look like there was an earthquake under my feet - I felt shaky as Hell. Great exercise.

    Overhead Press since I'm finally in a high ceiling gym
    20kg
    10
    6 - slower and better
    5 - much slower
    5
    5 - I'm starting to get it
    6
    8

    Doing squat, press and pull once a week until I settle into a gym membership will be neat.

    Semi Supinated Chins
    4
    4
    3

    **** I've missed having grip options.

    Neutral grip chest supported machine rows
    40kg x15
    60kg
    12
    16
    15
    Last edited by DOMSPOWER; 09-27-2020 at 08:25 AM.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  24. #144
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    Today wasn't too bad, considering I'm deloading and I had to hold myself back from making it a real session.

    All holds were like 10-20 seconds on the feel, you know the drill....

    Deadhang 1 set
    2 pull ups
    2 chins
    5 chins kinda easy
    Hang once with each grip

    Inverted Rows
    10 easy
    7 easy

    Superset a hold on dips where I bent elbows slightly with pauses and did a micro lockout rep to finish the set. Second set of that was gold for my triceps weak spot

    Then I got home

    Push ups
    6 close grip
    5 wide grip

    Feeling eh in attachments..

    Superset 1 slow multi paused rep of bodyweight squats.

    Few cable pulls each side for obliques in a staggered stance just to exacerbate good feels.

    My shoulder mobility is improving immensely. I now have the vivid imagination of how to get my arms into the sockets in the right way which enforces scapula positioning. In other words, my shoulders are in the right place now and I know how to keep them there.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  25. #145
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    Today i woke up after only 7 hours and felt more refreshed than ever. My body was literally begging me to train a couple hours earlier than usual!

    Oh and yesterday i did a little bit of shoulder and arm stuff at home with 5kg 'bells.. Mostly just for blood flow and wellness, but overhead extensions were actually pretty hard on my rotational muscles as it had to keep my arm correctly positioned overhead for a bit long at a time.

    Back Raises 2x8

    Semi supinated Deadhangs 2x20 count

    Both much easier than last time, but i can definitely tell that my knee isn't used to the compression that it got last time, so i took it easier than i planned.

    Deadlift hovering at knee height
    65kg as i used a 15kg bar
    85kg
    5
    5
    6
    5
    5

    2-3 second pauses and some of them were exaggerated. It was a nice chance to get things working better, but next time i'll do 2-3 reps to more easily focus on all the parts that want to give out while pausing at the hard spot.

    Overhead Press
    15kg
    10 woop
    10
    10
    10

    ****ing 4 sets. Yep, i'm a baller now- or at least my ball socket joints are working properly again.

    Semi Supinated Chins
    4
    4
    4
    4

    Barbell Curls
    15kg x10
    35kg because why not add a 10 to each side more than what i pressed lololol
    6
    7
    6

    It wasn't the prettiest, but the effect on my sore spots in my forearm and bicep tendon where it attaches to the shoulder was unfathomable.

    Seated Leg Curls
    70lbs x25 and adjusting the thigh support as i progressed through the set
    90lbs x15
    110lbs x15

    I love how the seated variant places the load on my hamstrings where i really need it while being a bit easy on my knee attachments. It just sucks that i only goes up to 150lbs.

    This was literally it. When things go well i don't feel a need to push number of exercises and hard sets, and so i really need to quit adding a bunch of stuff when my body isn't up for pushing to failure.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  26. #146
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    Remember when it felt weird to do 30 seconds side bridge against i wall? Well yesterday i did 2 sets of 60 seconds easily. It brought many awesome sensations from having my shoulders in the right place and feeling only productive loading on my knee, so that was all i did.

    Today i did more:

    Deadhangs 5-6 sets for however long felt close to max
    - The last 2 sets were wide grip

    2 Chins paired with 10 wide grip incline push ups
    - At least 7 sets, i think.

    That was awesome for getting better at keeping my torso connected to my hips and allow my shoulders to be in the right place.

    These days i'm just gonna log whenever i have a productive day. I'll literally just do some bodyweight training and see if something feels good for a go, and of course the sunday funday in a gym.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  27. #147
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    Alright so I've noticed softness in my right lower abs and left upper back which tends to lead to the whole twisting postural issue I've been dealing with, so I thought I'd go back to doing the bird dog. Little did I know that I also have a severe weakness in my left outer glute and part of the outer top hamstring, that when I engage that are, I can keep my hips centered and not go onto twisting. Today's session was brief yet a bit hard on some areas and really ****ing rewarding.

    Bird dog 6x3 with brief hold

    Paused Bodyweight Sauat with multiple added pauses 3x3

    I found that with the right engagement in the left hip, I can stand medium or a little bit wide without feeling bad pressure on my inner knee.. Which is really ****ing neat.

    I'm gonna do bird dogs very ****ing often from now on.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  28. #148
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    Today I went to sleep a bit late and got up even later. It was a great day of training.

    Bird dog with 5 second hold 3x2
    - Feeling the places it hit yesterday, helped me a ton
    with corrections today.

    Side Raises 6x10x5kg
    - that was actually a bit hard for my attachments..

    Front Raises and Bent over Side Raises 2x10x5

    Unilateral DB Press
    5kg
    15
    20

    This work got me good but in an adaptive way. I'm only a bit sore in both of my AC joints, which is a good sign as It's just one spot and I'm not in pain.

    Then I chugged a shake and walked to the iron bar area.

    Incline bodyweight Tricep Extensions superset underhand grip Inverted Rows 4-5x10 and 10

    Then I replaced rows with bodyweight bicep curls
    3x10 and 8
    2x15 and 8

    It's ****ing awesome to be training more and hitting close to failure sometimes and walking more. The muscles feel much better and continues to improve, so things are finally coming together!
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  29. #149
    Registered User DOMSPOWER's Avatar
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    Today was a great day. The 69 year old man I'm helping is improving rapidly.

    Bird dog 10sec hold 30sec rest
    1
    2
    2

    Side Bridge against wall, 30sec rest
    60sec
    60

    Then I trained the man, came home and ate, then got extremely lazy from some sort of sleepiness or perhaps fatigue.

    Evening:

    Slow bodyweight Squats with multiple pauses
    3
    3
    3

    As I went through some movements with the old man, I somehow got a small part of my right outer glute flexing hard and it felt like I had gotten myself a brand new knee. So I'm integrating that and squats felt a LOT better this time.

    Calf Raises on doorstep 2x20 not holding onto anything
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  30. #150
    Registered User DOMSPOWER's Avatar
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    Yesterday i just did the side bridge against a wall, but later i tried out some squats at random, which is very normal, and ended up doing a lot more during the day than usual, because i found that turning my turning out a bit more than 45 degrees REALLY gets my outer glutes working and integrating with my hamstrings without all the pressure on my knee. I turned my toes out a little bit more on deads today, and the effect was the same!

    Today:

    Side bridge at home, then onto the gym.

    Back Raises 3x5 as i really got the right tension

    Semi supinated Deadhangs 3x25 count, much better coordination

    Hovering Deadlift at the knees
    3x3x70
    2x2x90
    2x110 with a pause on the way up off the floor as well
    2x2x130

    Although this is way harder than just doing a single with 150kg two weeks ago, i left it while feeling a lot better!

    Overhead Press
    20kg
    15
    12
    12

    Semi Supinated Chins
    2x5
    3x3

    2 worksets:
    Seated Leg Curls with an added pause and harder eccentrics

    Barbell Curls

    Unilateral Pushdown with elbow behind me

    Seated Side Raise Machine (always wanted to try it, but didn't know it was there)

    Standing Calf Raises

    You'd think i'd do a ton more work when going only once per week, but what i do there and at home really hits my spots.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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