War Among Worlds

[DOMSPOWER]

Todays workout was more of a wellness recovery maintenance session as I needed that.

Band Rows
20
20
16 got shoulders just in the right place for lats to stop feeling tight

Paused wide stance bodyweight squat above parallel and not holding onto anything
30 count
30 actual seconds
It was hard to maintain upright and straightened spine with no counter weight... And come to think of it, sometimes I rushed the eccentric to avoid this weakness to affect the lift with weights.. made my leg feel much better, the ankle was cracking a lot just from this.

40 total reps on alternate leg lowerings like a scissor ab whatever.

[DOMSPOWER]

Over the weekend I found out 3-5 slow band rows with a solid pec flex helps position the shoulders properly and relax the lats, and that flexing the foot muscles and arching harder in my feet relaxes the muscles around my knee, while keeping the spine properly positioned on bodyweight squats gets tough while focusing on all that, so now I'm back to squatting with a barbell and gonna practice every day.

Bike 10min

Floor adductor cable good morning
2x10x2stack plates
3x10x3

Squats and yes with wide stance cos now that's no longer problematic
3xbar controlled
8-10 slow singles with pauses thrown in with the bar.

Going slow really reveals the little weaknesses and makes it hard to get below parallel. Have to pause for a while and sink deeper.


Rack pulls below knees
10xbar
Small slant board to elevate my toes for that foot pressure
10xbar
10x60
7x100
Straps
5x130
4x140 - lats didn't whine at all until this set and only a little bit.

Got a good workout on that bad leg but in the right places, so I'm feeling very fresh in it right now.

Lookalike side raise on the lightest cable..
8x7kg
2x10x14
No rest between sets.

Elbow on the external rotation 3x10x1kg

Floor flys
2x10x2kg
15x2
15x1

1 neutral grip chin, lol.
Some foot stretching.

[DOMSPOWER]

Reflecting on the fluctuations in performance on my outdoor workouts for the two weeks with all the training I've done, I decided that it will be easier to warm up into the slowest possible reps and failure sets with high heart rate if I half the reps, shorten the rest time and do 3-4 rounds to get into it and determine if my body is ready for good number of rounds or a round to failure. It seems like I made the right choice.

Triset:

Hatfield bodyweight squat 4x4
I need quiet a bit of practice to tense up the left foot as hard as the right and really protect the knee.

Inverted Rows 4x3

Dip L sit 4x6count

Vibed to 11th Harmonic during the session.

[DOMSPOWER]

Today I trained in a different gym, spent 40 minutes there and forgot my gym shorts, which led to the Discovery that shorter range of motion is much better. Tried that on bench as well.

Goodmornings
3x10xbar
4x5x40 good stretch on the hammy

Long paused squat below half way down
1xbar
Followed by 10 regular situps
4 supersets

Bench press slow down long pause
5 singles with the bar
Found a groove to come all the way down but might be over tucking and also it hurt after a few seconds pause.. but about 4 inches above the chest tightened me up very well and eventually I came down about an inch.

10 standing external rotations followed by a shoulder press with bit of hold, lowering it slowly and pausing bit by bit until I felt I had come far down enough.
1 set 2kg dumbbells.
1 set 3kg.

Yeah shorter range of motion work is definitely the tits for me.

[DOMSPOWER]

Pec has been a lot better since yesterday, so I was surprised to see it being weird during the trisets.
Then on the last round it improved a lot, and I decided to not do extra rounds as a means of keeping the pec improved for longer.

Hatfield bodyweight squat 4x4

Inverted low row 4x3

Dip L sit 4x6count

[DOMSPOWER]

Today is day 7 of Squatting in a row, and I'm done. Technique is much better and now the ligaments seem to just need to be free to adapt at their own pace.

Bench is already better also. And I did two upper body exercises I haven't done in forever of avoidance- now they feel great and helps a lot.

Squats halfway down long pause 4x1xbar

Rack pulls toes forward and toes elevated
2x10xbar
12x60
8x80
3-4x4x100 followed by 10 decline situps

Btw daily ab work doesn't do all that much for me anymore either.... So I need more reps to get that heart rate up and possibly bit lower frequency because of that.

Neutral grip hanging knee raises 3x3 and this is still very hard on my pecs but got it feeling better actually.

Paused Bench 3-4 inches above chest
4 singles with bar
Then a final single where I found a good grove and slowly came all the way down. All that I felt was a front delt being a bit too nervous about it. So I worked on that immediately.

Cable upright rows which gives an angle where the healthy range of motion and external rotation comes very natural with zero forethought
15x1 stack plate
2x15x2

Pushdowns same place and handle
15x2 stack plates
15x5
15x8 easy as hell just need time to adapt the pec

Rope face pull 4x15x1

As the pec and front delt adapts to super light weights on numerous angles, 3 plates bench will come easy. Specially once the Mendelson setup clicks.

[DOMSPOWER]

Got some blood pumping.

Band curls from high pulley at home 8x15

Followed each set with 10 reps leg raise while standing on one leg

No rest between sets other than for a sip of water.
Good brisk little workout and helped me feel good.

[DOMSPOWER]

Today was kickass.

Bike 5min

External rotation with elbow on knee 3x10x1kg much better now thanks to upright rows

Bent over Rows with much better hip tension
2x15xbar
2x10x40
10x60
10x80
10x90

Paused Bench all the way to chest now
3 singles with the empty bar.

Last single had perfect tightness all the way through!

[DOMSPOWER]

Small outdoor session after days of studying way too much.

Warm up 6, 10 and 15 reps on high elbow bodyweight rows to a bar that's chin height when I stand regularly.

3 supersets
10 inverted low rows normal pace and REMEMBER WHEN I HAD A HARD TIME DOING 6 OF THESE AT NORMAL SPEED COS I WAS SO TIGHT AND UNDER RECOVERED FOR MONTHS AT A TIME

Dip L sit 10count

3 supersets with the chin height bar
5 count hang while keeping feet off the ground
5 bicep curls.

Left top lat is super exhausted now. Might be a weak point that was hidden with all the stiffness I used to have around the shoulder until recently.

New program will have 1 times barbell exercises per week with optional light practice squats on bench day and bench on upper support day. Then bodyweight squats and push ups 1-2 times per week as well.

[DOMSPOWER]

Today was baller after actually not trying to train every day aside from ultra light movements that help maintain good posture and improve recovery, which isn't even packed together as a workout or anything, just done quick when needed.

I think I can see myself doing this every week. And one day kickboxing conditioning. That will count as a calorie burning accessory day.
Little easy sessions in-between.

Squat with a 10 count pause halfway down
3x1xbar
Then a single where I came down to parallel by accident.
And another. Only now I felt a tiny bit of tension right above my knee. But the first single felt great! And so did this just time to stop is all.

Rack Pulls below knees and toes forward
3x15xbar
3x5x70
2x120 eeeaaasy
1x150
1x180

I'm assuming I've done this before, but I honestly think I always capped it at 170 and twice failed 200.... Like I was always weaker at this height than the floor, and I just excused it with having a bad day.... Every ****ing time.

Paused Bench came easily down to the chest
3x2xbar
Shaking on the last set from tightening all the right places and holding the weight, going slow etc.

Cable Upright Rows 4x15x1 stack plate (different gym btw)

Face Pulls 4x15x1stack plate

Straight bar pushdowns same stack
15x6 too easy
15x10
4x15x14

I can finally push triceps to the point they tire a bit now.

[DOMSPOWER]

Tonight i did a 4 round circuit without resting but also wasn't rushing.

Chin height bar rows with elbows out high 15reps

Hanging knee raises 2reps

Incline bodyweight tricep extensions 6reps

Inverted rows to below sternum 10reps

Dip knee raise hold 5count and on the last set it was a 15 count

Then I alternated just the extensions and low rows but with rest between each exercise.

Inverted rows to below sternum 2x12

Incline bodyweight tricep extensions 6 and 12 reps

The last set of each was pretty hard.
I believe both exercises will help a lot with getting back on squats and bench presses.

[DOMSPOWER]

Kickboxing conditioning was rad as ****. Some dude was a bit arrogant about me saying I cut way back on training to recover and rid of pain, but then he took his jacket off as looked soft as hell, and early in the workout he started whining about how hard it was. Meanwhile most of my ab muscles cramped mid a minute round of exchanging two torso punches with someone and I kept going, no whining no need to kneel down and breath very heavily at any point in time.

Being smart about not squatting deep and doing just push up holds and quarter push ups as well as restrain many of my punches and kicks probably made it easier for my lungs, though. I will give them that- a couple guys kept going hard as **** so I can respect that flooring.

Before going in I did cable good mornings followed my lots of inner quad rolling on every set.
10x3 stack plates
3x10x7

LOTS of rolling as I'm apparently super tight and sore in there.... No wonder squats are troublesome then.

And then I did the floor leg spread cable good morning. Using the same weight, hahaha.
2 reps first set and 5 or 6 on the second set. Actually got easier- last time.i did it that way before the other way and 3 plates were very hard cos of the soreness.

On the way home a bus driver yelled at me for my card somehow not working and then when I asked him why, he got madder and called the police to say I was a threatening passenger with no ticket. But he was the one angry and yelling out of nowhere, I just wanted peace after fighting.

[DOMSPOWER]

Started out walking round town and rolling my quads first thing in the gym. Helped a ton with staying upright on a bodyweight squat somehow that I previously thought was a lack of upper back balance and tightness.

Rack pulls below the knees toes forward slight slant board elevating the toes
4x10xbar
2x5x60kg
4x60 felt really fresh here finally so stopped for recovery sake.

Paused Bench
3xbar
5xbar
8xbar - literally shaking on the bench

Rotator cuffs are tired as **** but I'm finally at a point where going slow with light weight helped make it a bit better.

Close grip underhand Pulldowns
3x30lbs
10x30
10x70
10x90
11-12x110

Going all in on recovery and bit of light endurance and flush work seem to help immensely already.

Face Pulls
15x1stack plate
12x1
Helped attain and maintain that optimal torso tightness for the main lifts and pulldowns. Really hard when done with that purpose and under this amount of fatigue actually.

Next week is 80% maybe on rack pulls and some light bent rows and squats. But I think with all these improvements I may soon just do squats one week and deadlift or goodmornings the other. Mike Mentzer was definitely right about some things.