War Among Worlds

[DOMSPOWER]

My leg awareness has improved immensely and I know the strength loss will be a temporary investment towards extreme gains

SSB Box Squats below parallel
3x3 slooow bodyweight
3x5xbar
Miniband (which is how I set it up all along after the first try apparently)
5xbar
3x40
Double wrapped miniband like I've been supposed to
2x2x60
1x
80 sucked
80 decent

**** me the double wrapped bands are intense. Forgot my luggage scale again but I'm positive that they make a total of 60+kg at the top.

Wide stance SSB Goodmornings
10xbar
3x
70
90
110 hit me much better than usual so the last rep was an unexpected grinder

I've much more energy now that I'm actually using my legs proper and hitting the right places instead of just piling on weight and draining myself

Back raises 2x10xbw
- ok now the improved load distribution can begin to suck it

Good girl machine 2x8x85lbs

Janda Situps 5x3

[DOMSPOWER]

This morning I heard that in Cali prisons they have untrained new cell mates do 500 burpees a day and the fatties take up to 3-4 hours to get through it in the beginning

So I did 50 and my lungs began to burn at the end!!

But somehow even though my legs got wobbly it was safe for my knee and also it made my legs, shoulders and trunk function better

It fixed some mental lack of clarity from all the daily training I do as well, much better than reading and book or going for a walk to recalibrate

When it got tough it became a form of meditation

__________________

In the gym I walked only 10min on the treadmill and felt I didn't have to as the burpees warmed me right up

Bench
4x5xbar
5x40
5-6x5x50

Got a much better hold of my lats and it went a lot better but affected much of my support work

Very high incline fly 5x10x5

Standing DB Press 5x10x9
- 100kg more volume than last time, ha

Pinky grip Bent over Rows
2x10xbar
10x40
5x10x50

Semi supinated Chins - 30sec rest
10 doubles

Neutral grip Reverse Fly 3x10x27

Rolling DB Extensions 4x15x12

Incline Hammer Curls 4x15x6

I'm still feeling the burn from burpees a bit when some sets got a bit rough on rotator cuffs and lats

Burpees = Freedom

[DOMSPOWER]

By the power of burpees, my legs are now ready for real speed work and my lats have gotten an extra bump up to the point they're killing me today

Box Squat just below parallel
Bw, bar, bands etc
Double wrapped 43kg total (3kg more on my right side)
3x40
12x2x60 with 30sec rest

Deadlift
Up to 73kg band tension which happens to be 13kg too much for my conservatively estimated 4 plate max off the floor
Straps
12x2x100

I guess with the straps I cheated by getting more rest time.. not sure. On many sets I strapped up at 25 sec

On many reps i kinda looked like Lamar Gant as well

But man did it **** up my legs and abs

Back Raises 3x10xbw

Janda Situps 4x3

Uni Leg Curls 3x10x30lbs

I'm doing so much better, just don't wanna kill myself and learn the hard way that I'm actually dead

[DOMSPOWER]

Today i coincidentally used a bench that has a slight decline instead of an even angle, and I found it's MUCH more comfortable for me. It was almost as if I've no trouble. Then for the support work I found that kinda just cruising through fewer total reps makes it easier to use my muscles properly and my joints feel a lot better, even though I was actually more coordinated and stronger than usual.

50 burpees cos I went to the gym quickly after an earlier breakfast as I'm having guests over to celebrate my birthday.

Bench
3x5xbar
2x5x40
5x5x50
Slight incline 5x50 felt almost as good although bit of aching on my inner arm

Quite a long chat with an old time strongman champ

High incline DB fly 3x10x5

Standing DB Press 3x10x9

Wide neutral grip Cable Rows 4x10x8plates

Chins 30sec rest 10 doubles

2 sets of rolling extensions, I think this exercise has run it's course

[DOMSPOWER]

Today's workout was fueled by two pieces of birthday cake

Front squat to a box 2" below parallel
4x5xbw
3x5xbar
43kg bands
3x2xbar
2x1x40
4-5x1x50

Much better rack position now

Arched back Goodmornings
2x8xbar
5x40
3x
60
60
80
90 PR

Janda Situps 3x4

Back Raises 3x10

Good girls 3x10x55lbs

And then I decided to end the day with some fun

Standing Barbell Calf Raises in my Squat stance
10x
Bar
60
80
100
130
8x160

The first time I ever did these, I did 20kg jumps to 160 where I got all 10. It was horrible but I got em lol

[DOMSPOWER]

It appears warming up with front raises is key

That movement really taps into my upper chest and shoulder, it's horrible and effective

Bench
3x10xbar
2x5x40
4x5x50
10x50

I'm really just waiting for the 50kg to feel good on all sets instead of off in the beginning

High incline DB fly 3x12x5

Front Raises
20x2
4x15x3
Got easier as I worked through the fatigue, so there's definitely weakness there keeping me weak on bench

Pinky grip Bent over Rows
15xbar
3x15x40

Semi supinated chins 30sec rest
9 doubles
1 triple

Neutral grip Reverse Fly
12x20
3x15x14 with proper squeeze

EZ bar skull crushers 3x15x18

Pinwheel Curls 3x15x10

Janda Situps with a faster 3 count 3x5

I've definitely found my path now.

[DOMSPOWER]

My calves are still sore from the raises earlier in the week, haha. And lats and pecs are beat. No support work today

Box Squats bit below parallel
4x5xbw
2x5xbar
43kg band tension
2x3xbar
2x2x40
12x2x50 rest 30sec

Deadlift with a deficit as high as the barbell
4x5x60

This is the only variation I can think of where squatting the weight up is ideal

In a couple weeks I'll have moved and started (mostly) online school. I'm very tempted to spread the training out and add in bodyweight/home work, so that I can get up at 6am every day and train 2-3 times per day

[DOMSPOWER]

Today I really got my weak spot in my shoulder connected to the rest of my body

Bench
4x10xbar
5x40
5x5x50 short rest as I really got it dialed in
3x10x40

Dip machine
20x30lbs
3x15x70

****ing awesome for that fragile spot. Better than front raises for sure

V handle Cable Rows
2x15x8plates
13x8
15x7

My lat was about to explode from the improved shoulder connect

Chins
9x2
1x4

Superset front raises 5x10x3 and then side raises for the latter 5x10x3

Pinwheel Curls 3x15x10 no rest
Bicep is deeply connected to the fragile spot

I'm actually feeling great now that I was doing something healthy and not having to really push for anything to work

[DOMSPOWER]

Just had a GREAT extra workout

Incline close grip push ups 7-8x10
Really dialing in the setup and targeting the bad spot

Miniband rows using that arm over lat setup for short ROM 8-10x10
Crazy good connection that helps a ton

Bent over side raise superset Cuban Press 3x10x3kg

I'm toying with the idea of continuing the lower body setup but every third time going light and doing the leg work my knee needs but I often have to skip after pushing the weights on barbell and for now taking upper body training in a more rep based route with this template:

Day 1: lower
2: push
3: pull
4: lower
5: upper
6: arms
7: repeat

Some days can be done at home sometimes and with 2-3 workouts a day to really help pain and discipline.

[DOMSPOWER]

Today's reads were kind of a bitch and a half as the warmups were slow, but the hands helped a ton. The body adapts to the increased tension, and that is also why when the weight got rough again and I added more, it began to move better again. All in all not THAT weaker than usually at the top.

Deadlift off the floor instead of the low block
3x5x70
Minibands 34kg
3x3x70
2x110
1x
140
140
160
180

Nowhere near the grinder that was from of a low block 4 weeks ago.

Rounded back SSB Goodmornings
2x5xbar
2x3x40
3x
60
80
100 PR tie apparently
110 PR

Not really a limit set but uneven ....

Wide stance SSB Calf Raises
15xbar, 40, 60
3x15x80

Uni Leg Curls 3x10x45lbs

Side Bends
15x22
3x15x30
A diagonal bend hits me real good

Janda Situps 5x3

I'm benching tomorrow instead of in two days. It's now Tuesday and Saturday and I'm having an arm focused day on Thursday.

[DOMSPOWER]

Today I really got a hold of my lats on bench and made it into pockets for my upper arms. You'll see it affected my rows for the better as well

Slight decline bench
3x15xbar
6x10x40

Dip machine 3x15x60lbs

Pinky grip Bent over Rows
3x10x60
Dead stop
3x5x90

Neutral grip Pull ups
4
4
3,5
2

Bent bar pushdowns 6x12-18x11plates

I'm very much looking forward to my lat, abs and rotator cuffs/rear delt work later.

[DOMSPOWER]

Today I took my first crack at an arm focused upper body day and it was great

The weak spot in my shoulder is apparently targeted most with my arm behind my body, but I think the partial raises were part of making me able to use more range of motion safely (I've yet to do it weighted but I can tell I'm ready)

Dead hangs
3x15 count
Pull ups
5x2

Got a weak spot in my strong lat pumped

Narrow grip Slight decline bench
15xbar
3x15x30

Dip machine with upright posture
2x10x80lbs
2x20x50

Gotta be really careful but the deep stretch is worth it

EZ Skull Crushers 8x8x28

Superset Pinwheel Curls 8x8x14

Unilateral Pushdowns with elbow behind my back 4x15x2 plates

Straight bar arm supersets
20x8 and 3 plates
20x9 and 4
No rest from here
18x10 and 20x5
3x?X10 and 6

Reps dropped too quickly compared to the old days

Face Pulls 3x15x2 plates

Superset Barbell Wrist Curls 3x20xbar

Elbows drop too quickly and above my right wrist I felt some hurt that seem connected to the hurt in the shoulder.

Overall awesome day.

[DOMSPOWER]

When I have vertical shins while sitting down instead of my feet under my ass, the knee feels a LOT better

I realize I can have no pain during the day if I just don't load up the quad

So today's burpees were replaced with 5-6 supersets of 5 box squats and 5 push ups, which was much better

I got me a clock radio and am gonna get up at 7am and soon 6am so that I can more often get the morning workout and stretching separated from my gym session

Box Squats
3x5xbar
43kg bands
3xbar
2x2x40
12x2x50 with 30sec rest

Deadlift with 73kg bands
3xbar
1x70
Straps
2x70
12x2x80 with 30sec rest

That was oddly 45 minutes or longer starting at the first empty bar squat to the last pull.

Seated Calf Raises 3x8x1plate a side

Unilateral Leg Curls 3x8x40lbs

Janda Situps for only 2x5 cos hams were done

Diagonal Side Bends 4x20x22

I feel tired but great now. It's amazing.

[DOMSPOWER]

I'm developing so greatly, I have to stop early

Conditioning part to begin with once again as my clock radio didn't ****ing wake me up earlier as it was supposed to:
5 Hatfield squats
5 calf raises
5 push ups (found partials are best)

5 rounds all bodyweight

Stretching of the legs only actually..

Workout:

Flat bench
5xbar
3x10xbar
6x10x40

On the second work set I found a whole new position for my arms in my shoulders into the best. Like shoulders are both pressed down into the lats and up into the bench at once.

It was so ridiculously easy I only stopped cos I need the upper back muscles to adapt and cos the dip machine actually made it happen so I tired myself on that exercise instead

Dip machine
15x50lbs
3x10x90

Pinky grip Bent over Rows 6x10x60
This new groove is so comfortable you wouldn't believe it

Semi supinated Chins
4x3
6x2
Shiiiit the softness in my lat has stiffed up now. It's so healthy that continuing is dangerous (only those who train hard can understand)

[DOMSPOWER]

I've remembered band measurements wrong. And although I'm not sure yet that I got it completely right, I now know why I've had some unexplainable fatigue here and there from my hard workouts. And if I'm right, well my 180kg deadlift was 255kg or just over a quarter ton at the top.

SSB Box Squat below parallel
3x5xbar
110kg band tension (92kg at the bottom)
3xbar
2x40
1x60
1x80

Meaning 172kg bottom and 190kg top if I'm correct.

Arched back SSB Goodmornings with close stance
10xbar
5x60
3x
80
90
100

Weird feeling in my knee and feeling kinda drained from all the hard training and since realising I've pushed much harder than I thought. I'll rest now.

[DOMSPOWER]

This morning I found lower lats to have a disconnect, so I did straight arm holds against a band to target them, and I found my bodyweight squats got a lot better from the improved lats

You can see how lacking they are and how I beat them in the gym. Even chins were a lot different long as I kept lower lats tight

Bench
3x10xbar
10x40
2x10x50
15x40

Bent over Rows
10x60
2x10x100
Kinda off.. as in some parts (mostly lower) get hit and other big parts don't... Maybe I need to train more like a beginner.

Shovel grip Cable Rows leaning forward 3x15x4 plates

Semi supinated Chins 8x3

Front Raises
15x2
3x15x4
Full ROM and feeling almost like a normal exercise now

I think I need to focus on 3 things:

1. Lat connection.

2. Hamstring endurance (which is best trained when calves are upped also)

3. Not loading up my quads in and out of the gym (even when sitting, keeping feet under or in front of knees instead of under my ass)

[DOMSPOWER]

Last night I learned my right glute is way too weak and this morning I got to the gym at 7:20am when the gym was nearly empty, which was ****ing awesome

Triangle handle Cable Rows
3x15x3plates
15x4

Slight decline close grip bench
15xbar
2x15x30

First set was really easy and comfortable, second set was much tighter the right places and ****ing hard on my shoulder

Upright Dip Machine
15x50lbs
3x10x70

The rest was done in 25 minutes

EZ Skull Crushers
7x8x28
10x28

Superset Pinwheel Curls
10x14
5x8x14
2x10x14

Straight bar cable supersets
Pushdowns 5x8-16x12 plates
Curls 5x10-18x6 plates

[DOMSPOWER]

Improving my glute awareness and doing butt walks has been awesome.

I measured the bands again today, now they're 118kg LOL.
Then after I put them on the barbell I tried again and they were about 80kg in total... Maybe bit more. I don't know if maybe they just needed to be stretched out of the rolling pins they're attached to or something....

I also found that what I thought was 34 and 73kg band tension is actually - if the luggage scale is accurate - 73 and 160+.... So I've been doing speed work with 240+ at the top since before I maxed out with 253 at the top!!

Back Raises 3x10
Nice activation overall

Box Squat bit below parallel
3x5xbar no need for bw squats after doing glutes
Minibands 80kg
3xbar
2x40
12x2x50 with 30sec rest

Might remove 5kg next time

Deadlift with 73kg bands
3x70
Straps
12x2x80 with 30sec rest

Much more effective now with less band tension. Better technical awareness, better for rehab too.

I'm probably gonna add 5kg next time.

Back Raises
12xbw easier now
3x10x10

Side Bends 3x15x32
Harder on left glute and QL than any of the obliques

Seated Calf Raises
20kg one side 15 on the other
12 or 15
10
10

Feels like I didn't do much training cos of how good my muscles and joints feel

[DOMSPOWER]

As I become better at targeting my weakest points, I both begin to feel as if I barely trained and have a more dull mind long after. But, as with most things, a lot of that is just a matter of mind.

Bench
3x10xbar
10x10x40

Not consistent enough back tightness to start pushing reps, but this is DEFINITELY a big improvement.

Front Raises
15x4
3x15x5 free PR maybe

These raises really got my left shoulder back in place. Very underrated exercise.

Close grip Pulldown Rows with a MAG lookalike handle
20x50lbs
3x15x70
12x70

Neutral medium grip Cable Rows leaning far back to improve my upper back tightness as traps are to be dug into the bench
20x5 plates
2x15x8

Wrist Curls
20xbar
15x40
Snatch grip which turns out to hit my weak spot above the wrist MUCH Harder
15x40
12x40

[DOMSPOWER]

My body doesn't work today but we definitely know the bands aren't putting me over 4 plates off the box

Box Squat
5x5xbw
3x5xbar
2x5x40
3x60
1x
80
100
120 PR
140 didn't even come off the box

Arched back heels together Goodmornings
10xbar
5x
60
80
100 PR across stances with an arched back

Bright side is I now know my right leg haven't been rotating enough outwards. That little extra rotation made a big difference technique and pain wise.

[DOMSPOWER]

Today's changes speak for themselves

Ubrack with a band pulling the bar into the rack
5 sets with barbell maybe 3-7 sec

Bench
3x10x40 last one was slow with much lat tension and that made it waaaaay harder
7x5x40

Tbar Rows
15x20kg
12x40
8x65
2x6x90 pathetic
50x40 comfy

Reverse flys 3x15x20kg

I found that pushing down on the fly handles got me fired up exactly where I feel weak when I begin to overtuck/resist over tucking

[DOMSPOWER]

Finally starting to work rehab across the finish line

Yesterday I walked up and down a hill and stairs a couple times then did 2-3reps dip lockout and pull ups 5 supersets going slow and holding it

Today:

20min bike

Paused squats
3x10xbar
2x5x50

I really think I've just sucked at recognizing there wasn't much wrong I just needed to ****ing recover

High incline reverse grip bench 4-5 slow reps maybe 5 sets with the bar. Felt good for once on incline

Front raises 3sets

Reverse grip pushdowns 5 sets

Machine rows 3 or 4 sets

I'll be training more on the feel as things I notice and need are pulling me in different directions and I kinda just wanna give my body a chance to show me what's best as I stabilise on something useful. Home training is gonna happen more now again and maybe more than ever.

[DOMSPOWER]

Today's meant for cruising

Goodmornings with bar made me more sore not more warmed up around my shoulders and lats

Uni backwards kick machine 3x5x70

Hanging knee raises 3x8

Cuban db press 3x8x2kg

Should be pretty clear why I didn't just use SSB for giodmorjings

[DOMSPOWER]

Earlier today I did two exercises in alternated fashion

Reverse grip inverted rows
5
5
3
2

Close grip Push ups
3
3
2
2

Wanted to do more sets but gotta listen to those ligaments.. with more sets lower reps I think I can do more total reps with less aches at the end

And now I had 25 minutes of rough wellness:

One knee raised and opposite shoulder raised a bit as well off the floor in two different ways:
Band against both hands 3x10

Band against both feet 3x5 - clear weakness

Band against feet using both of them and not shoulders 3x10 easier

Handstand position 3x10-15 count

Band against both feet, pulling one at a time 3x10 harder but now gotten easier from exposure

50 band rows with very little inhibition near the chest which is very good news

I'm hardening little weak points everywhere a day at a time and I feel fresher for it.

[DOMSPOWER]

My shoulders are definitely coming back up, and I think if I just give them some rest from the hard exercises now, they'll start regaining strength fast

Close grip bench press
3x10xbar ending at touching the chest every rep
3x5x40

JM Press
10xbar
2-3x10x22,5 that elbow need greasing

Incline curls
15x5
2x8x12
10x8
12x8

I've come up with the brilliant idea that supersetting medium to heavy incline curls with light incline curls will help really take advantage of the stretch both with load and with blood flow

Reverse grip Pushdowns
20x6 plates
20x7
20x8
20x9
20x10 with bit of rest pausing

Y raises lying on the floor 3x5x1

I felt that mostly in front delts, bicep and trap but it seemed to help my shoulders feel a lot more stable and healthy, and I did 10 push ups to confirm it.

[DOMSPOWER]

Had I stayed down in weight, I could've probably gotten something great out of today in spite of being shut

Deadlift
3x5x60
2x3x100
2x120 easy and fast
3x150 hard

Reverse hack squat 1x8xbw which felt hard in a very good way but today calls for less than bodyweight so moved on

Leg Press
10xnothing
10kg per side x8, 8, 10

I can feel my body getting better in every measurable way, so I'm just waiting for it to show.

[DOMSPOWER]

Started the day with band:

Neck extensions 5x10

And shrugs 4x20

Really helped center my rib cage. Neck training is extremely under rated for posture.

And ended the day with 3 supersets of 10 gradually longer range ab wheel against the wall and 10 knees to elbows

[DOMSPOWER]

Today was a revelation of how much I've overtrained my joints the last many years

Bike 20min

Reverse flys 5x15x15lbs two grips

Very high incline fly/press hybrid 4-5x12x5kg

Standing DB Press
20x5
3x15x5

Side Raises 4x12x2

V handle Cable Rows 3x15x6plates

This workout made me sore and tired in so many little places you wouldn't believe it

[DOMSPOWER]

Yesterday began with 6 total sets of band leg lifts 3 different ways for my hips

Ended with coma cos I got 4 total hours of sleep as I had to drive to my friend and help him

Today I found my sore ham tendon relies on leg curls but it bas to be ultra light and also my right top QL is weak, cos I did side bends with keeping hips steady but raising my shoulder instead of the usual hip movement version

Goodmornings
4x6x20
6x40
3x6x60

Headache lol

Partial Leg Curls 3x20

Good girls 2x20

Side Bends 3x15x21kg way harder than the other one and therefore easier on my ribs even though I hit them directly this way

I wonder what style of training I'll do later and/or tomorrow

[DOMSPOWER]

Today I warmed up a bunch, felt I might have had 2 plates in me if I had just begun with narrow grip and ended with really tapping into that weak spot up high in my serratus. I believe that is connected with the QL imbalance- force is distributed unevenly down the chain and one QL takes more load than the other.

Band pull apart 3x6

Walking with one dumbbell overhead 3x3kg

Dead hangs 3x12 count

Bench
3x10xbar damn easy to do right
3x5x40
3x5x60 this is where setup and technique was rougher but still MUCH better

Narrow grip Bench
5x60 much easier
2x3x80

Apparently narrow grip is both safer and stronger

T bar Rows
10x1 plate
15x2 plates
2x15x3 plates
25x2 plates

Decline Dumbbell Flys 3x10x2kg
- shaky sets because of this weirdly weak spot
- very comfortable nonetheless