War Among Worlds

[DOMSPOWER]

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

Squat 4-5x6xbar bit slower

Dumbbell shoulder press 2x15x7kg

Deadlift 3x5x60kg

30 pulldowns and 15 leg curls.

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

[DOMSPOWER]

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

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

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

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

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

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

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

Tomorrow is full body again. Can't wait.