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.

[DOMSPOWER]

Today's workout was very effective! Used baby weights on legs and torso to avoid overloading things and it actually helped a lot with getting little muscles involved.
Did 4 and 5 count negatives.

hack squat slow eccentric superset with hamstring curl
3*15+15
10kg per side 10reps
12kg 15reps

overhead press 3*8 empty bar

good morning slow eccentric 3*5 empty bar

upright row 3*15 10kg dumbbells 12reps

biceps z bar 3*12 30kg

triceps z bar 3*12 30kg

[DOMSPOWER]

Okay so two days ago I did some cardio.... 2km air bike, 1km air run, 500m row.

And yesterday after going out with a visitor and drinking and eating the best pizza slices ever on several visits and then at the end walking around 2,5 hours before getting to the gym, I was beat down and did the following:

Tiny bit of quad stretching which seemed unnecessary as walking with emphasis on heel pressure has apparently removed almost all tightness and soreness from my quad.

One leg deadlift with hand on the wall for balance
2x12x12kg kettlebell
Hard as **** and my glutes are really sore today!!

DB incline 4count eccentric 3x8x10kg
Last set intuitively faster and with much harder squeeze, really hit home.

Couple pull ups... Meaning two singles! Lol. Again with big squeeze, really made it better and harder. A rib felt like it moved, so I was happy.

Dead.

[DOMSPOWER]

Yesterday I performed better yet my calf was apparently way more tight than usual, so it hurt inside my knee and even on non knee area on that inside part. I also really got my serratus engaged to the point I stopped after just one set of bench and tiny pulls were actually hard to balance at all times + I had to skip a lot of back work/change exercises.

Squat 3 count down and up 3x5xbarbell

Close grip bench 5 count down 5xbar

Snatch grip Deadlift 5 count down 3x5x45kg

More intuitive tempo, 2-3 each way:
TRX Rows 2x8

Hammer Curls 3x15x9kg

TRX Skull Crushers 6x6

Today I've been very tired after hitting those weak little spots. Was glued to the bed in the morning, got up 4 minutes before the bus went, watched it leave right in front of me and got a ride to work from a colleague who just got in his car there at the same time.

2000m air bike
4-5min air runner with a dead display
500m rowing machine

Bit of stretching before and after. Less than half hour total, and I think this might actually be my sweet spot.

[DOMSPOWER]

Two days ago:

Air bike 2000m
Air run 500m
Row 500m

Almost comfortable for my knee and shoulders. 20-25min total with rest time and bit of stretching before and after.

Yesterday:

I was super tired from finally having weak muscles come into play.

Hack Squat 5 count down 10x20kg
Superset Lying Leg Curls 15x12kg
One set each and no thank you to more.

Then 2 supersets
Pulldowns 15x16kg felt it up by the chest in my serratus man
Standing shoulder dumbbell presses 10kgx8 and 10reps not full ROM

Goodmornings 5count down
3x8xbar
Made me feel much more limber.

Today I walked around a lot no cardio.

[DOMSPOWER]

Today was pretty good.

Some quad and adductor stretching, some boxing bag work to warmup and then more stretching to make up for it.

Single leg Deadlift with hand on wall for balance
2x12x12kg kettlebell just like last time but less awful and brutal

Front Squat 5count eccentric
2x5xbar

I think if i just do ultra light leg work in combination with stretching, then I will soon be able to do some proper weights.

Incline DB Bench 5 count eccentric and loads of squeezing at all times
3x8x5kg

Trisets
Pulldowns with back lean like incline 3x15x10 stack plates
Standing not full range dumbbell shoulder presses 3x15x5kg and I don't know if the last set was 10 or 15 reps
Push ups 15, 10 and 6 reps which were really good for that constant squeeze today

Alternated dumbbell curls
3x15x7,5kg

Rope pushdowns
15x5 stack plates
15x6 plates
Really hard in my left tricep and easy on my right tricep for some reason.

I don't get why rope pushdowns are only for bodybuilders.... If you don't do the pull apart at the bottom, then it becomes neutral grip just like football bar skull crushers except different angle.