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  1. #331
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Yesterday's conditioning in the quarry was awesome. Focus on as vertical as possible shins on the way up helps more than I know.

    Walk up and down hill 15 minutes straight

    Walk back up stairs and then down and up twice with rest between

    Back down and walk around enjoying the views for 15-20 minutes

    Walk back up and all the way up then over to some bars where I did a few pull ups and push ups which revealed that my left serratus is really tight now.

    It probably just need to adapt to working the loose and weak right side serratus.. mininalism will be key.

    So today I replaced an arm day with home work, then had to help a friend and just now before bedtime I did this:

    Band rows with fairly high elbows 3x15

    Band kick back a little bit 3x15

    Every set followed by 20 bent leg raises lying on the floor

    Tomorrow I'm thinking deadlift and bit of arms. This better help me get right and the serratus better be good by then
    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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  2. #332
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today has better quality and feel, so the heavy weights are incoming

    Deadlift
    5x3x60
    3x90
    8x2x110 in 7 minutes

    Seated Leg Curls 3x10x70lbs

    Incline Curls
    8x6
    2 supersets of 8x12 and then with hammer grip 15x6

    Getting the stretch with different load ranges and targeting my weak fragile long head bicep more with the lighter weight sure ****ed me up good. I believe this may be a new secret, as well as a great way to tear the bicep off the bone if one has too much ego.
    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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  3. #333
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today was a screw around and heal session

    Dead hangs 3 sets 3 different grips

    Oblique coaster 3x12x20kg

    Lying cable front raises all the way overhead 3x20 with 3 different grips randomly spread out

    Stationary bike 15min

    Back raises 2x14

    I honestly think that was it because of how beat up my serratus, lats and hams are
    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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  4. #334
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today I squatted some weight again

    Barbell 3x10
    Very high box, higher than halfway down
    2x5xbar
    8x60
    3x80
    2x100
    5x120 little free PR LOL

    All the way down doesn't have pain but feels kinda off. Low range of motion helped me feel out little wrong doings and fix them. Extremely useful for my legs even as my serratus made my torso wonky

    My way of working on that:
    Band neck extensions
    5kg flat dumbbell bench
    3x10 supersets

    It's very hard to get my right top serratus in the game and keep it in, but she's still satisfied
    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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  5. #335
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today is a day for reflection. I sat for longer, trained later and then ended up training longer.

    Band Rows 6x15

    Band leg lifts side and back 10 reps but only 5 reps for the adductor where I felt a small weak spot up high in the left leg. This explains why it often seem like my left glute is weak when it's actually strong

    Lying leg and elbow lift with band against my feet 2x10

    Then walked to the store and bought a 2L diet orange soda, walked to the park and trained some more

    3 supersets:
    Underhand grip Inverted Rows 5reps
    Walking Lunges 3, 4, 5 reps

    Felt much better than expected so added these 3 supersets:

    8 rows same kind
    Run one lap around the park
    Probably less than 200 meters combined running but it was great to move like that again after so long without it



    Follow the message that lies deep within.
    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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  6. #336
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today's session was 2 hours and maybe bit more, cos I'm coming up again

    Goodmornings with some arch some neutral spine
    5x8xbar
    2x5x40
    2x5x60
    5x80 great arch maybe a PR since I'm not doing the power version these days
    5x85 broke form on almost all reps

    Arch is hard and my weak hamstring makes it hard to work on that, unless maybe I try a seated style and also the last exercise went a long ways with this issue

    Seated Leg Curls 3x10x70lbs

    Side Bends 3x15x12

    Suitcase walk 25+ steps over and back 3x20kg

    Still had over half an hour to go before I could catch my bus so I tried Phelps Rows

    Phelps Rows is an exercise where you allow your chest to cave, then force it back out to extend your upper back again

    I did it with an SSB
    15xbar
    15x40 much easier than I thought it would be
    8 sets of 15x80kg

    I thought it would be good for maybe 3 sets and ended up doing 80

    I firmly believe I might never get a spine injury again

    Knees to elbows 3x10 in 2 minutes

    I feel great
    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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  7. #337
    Registered User DOMSPOWER's Avatar
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    I'm feeling my serratus both sides after yesterday, but they're actually doing better in spite of that. Or because of that.

    Warm up back raises, reverse flies and dead hangs

    Bench narrow grip
    10xbar
    Close grip
    2x10xbar much better positioning and feel
    2x5x40
    3x60 eeeaaasyyy
    2x80
    90

    Very easy but smaller muscles in my shoulders need to adapt to the weight so I can control it better and touch low enough not to over tuck

    Incline Dumbbell Front Raises 10x10x3
    Awesome exercise

    Cable Rows 5x12x8 plates

    Reverse grip Pushdowns
    50x6 plates
    22x8
    25x9
    16x10

    10min on the bike cos I wanna use my legs and am bored lol
    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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  8. #338
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today called for quarry work and avoidance of serratus loading

    Walk up and down hill few times
    Run 3 times
    Sprint once

    I think my cardiovascular endurance is a lot worse than I thought. When speed fell my body wanted to just stop immediately.

    Back up the stairs and then 3 sets of down and up

    I was a wind winded after that.

    But I'm ready to run for pastime
    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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  9. #339
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Yesterday I did some bike, lat recovery, light shrugs, hit the bag for 15 minutes (it was awesome) and 5 sets of forearms. Today I did so well I stopped early cos I don't wanna risk messing it up.

    Squats
    3x5 slow and neat
    High box (but closer to parallel this time)
    5xbar
    5x60 great control
    3x80
    2x100
    3x120 PR? Since I've only done singles here I think

    Toes curl together sometimes and so knees caved just a little bit on the last rep. Easy otherwise.

    Leg Press on my toes 5-6x5 no weight and slow

    Pull ups
    6-7x2 slow and making a point to not "dislocate" the shoulders and to tuck the elbows over the lats

    Made me feel great all over my torso!!

    Leg Curls 3x10x70lbs

    I might also do slow 5's on bench and cut out the heavy single altogether for a while so I can really triple down on the muscle connection and work capacity part of it all
    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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  10. #340
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today was a bit slow and bench was the slowest. It turns out that when I can feel all moving parts, I can also feel and heavily use the weakest most fragile parts like I'm supposed to

    Pull ups 7x2

    Bench
    3x10xbar not so slow
    5x5x30 slooooow

    Decline flys 3x12x2

    Machine rows 3x10x30

    Reverse flys 3x10x7
    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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  11. #341
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today was very slow again, specially on deads which ended on 4-5 sec up and down on almost all reps

    Pull ups 6x2

    Deadlift
    3x5x60
    3x3x90

    Slant board Arched back Goodmornings
    3x8xbar
    3x8x40

    Side Bends 3x10x16
    - this is the best a side bend has ever hit me

    Hanging knee raises 3x5

    I'm starting up my previous training split next week and squatting twice a week.
    Last edited by DOMSPOWER; 03-31-2022 at 11:35 PM.
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  12. #342
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today is a good day

    Pull ups 6x2

    Bench
    5x5xbar
    4x5x25

    Roared lightly on that last slow rep

    Reverse flies 4x10x7
    - damn effective for regaining movement in my shoulder

    Reverse grip Pushdowns
    13x3 plates
    2x12x6
    Felt it a lot in my ribs

    Incline Hammer Curls 3x10x5
    The fatigue in my long head down into my elbow and forearm was surprising. Then again, this is the exact muscle that bothers me.

    Going slow sure does make a difference
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  13. #343
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Had a date last night. She was very sweet and agreeing over text and very disagreeing face to face.. this morning I looked and was blocked LOL.

    Good riddance

    High elbow band rows 5x5

    Neck extensions 2x10
    - much harder since going slow the past several workouts has been tough on my neck muscles

    Band shrugs 4x12

    Band hips 3 ways 3x10

    Didn't do abs cos they're so affected by all the great improvements, they actually felt a bit like I had done ab stuff after these exercise were 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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  14. #344
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Man it's hard to get off the box without momentum. But the control over the right muscles and the healing effect is unreal.

    Pull ups 6x2 at 7:30am and then online class and I arrived in the gym at 1:30pm

    Squat
    5xbar
    High box
    2x5xbar
    5x5x40

    Deadlift 3x5x60

    Like 3-6 seconds up and down every single rep on both exercises. And higher end almost every rep.

    Calf to toe Press 3x5xno weight on the leg press machine and damn I got a calf cramp in my first set

    Side Bends 3x10x18

    Hanging bent leg raises 3x5

    I left the workout looking back at all the times over a number of years when I'd have great workouts like these with light weights and more control, no pain, great recovery and then go straight back to chasing records and make excuses that this time the pain will go away.
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  15. #345
    Registered User DOMSPOWER's Avatar
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    Today I really got a hold of that weak part of my serratus and realized it happens most with correct upper back technique, so the decline flies are kinda useless now with all the time under tension that spot is getting just from the upper back and bench work.

    Reverse fly 3x10x15lbs

    Pull ups 6x2 getting better and better now

    Bench
    3x5xbar
    5-7 sets depending on whether I counted very right or very wrong x31,1kg

    I was ****ing shaking going slow while holding tension in the right places

    Machine Rows 3x10x30
    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. #346
    Registered User DOMSPOWER's Avatar
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    I'm doing better and better now, as today I only had to walk the hill once before I could run it once and then sprint it thrice

    Walked back up the stairs, then down and up again with short rest and that was it

    But when I walked the steps up out of the quarry, and I saw the improvements in my technique while feeling the fatigue in the right way in my legs, I knew that I didn't stop early today.

    I stopped right on time.
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  17. #347
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    I'm starting to get used to going slow, so today only took an hour. Since my body is doing better, it's beginning to feel like the baby weights they actually are and it's harder to keep speed down on bench. On incline curls i felt tons of fatigue in my right arm in part of the reps, and each set had it go further into the forearm.

    Reverse flys 3x10x15lbs

    Pull ups 6x2

    Bench
    3x5xbar
    5x5x25

    Reverse grip Pushdowns
    15x6 plates PR
    2x10x7 PR

    Incline Hammer Curls 3x10x5
    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. #348
    Registered User DOMSPOWER's Avatar
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    The safety squat bar is a lot easier to get below parallel while keeping shins vertical with, and it feels very healthy for my knees to pause without a box due to the tension in the inner thighs

    Pull ups 6x2

    Paused SSB Squats
    3x5xbar
    5x5x30 funny how the last two sets were off sometimes when that didn't happen on box squats 4 days ago

    Slant board Goodmornings
    3x5xbar
    3x5x30

    This is hard on the shoulders and gets to my weak leg spots without the need to stretch hard and **** my hams up

    Side Bends 3x10x20
    Funny how the weight I need keeps missing and then I have to use a heavier one

    Hanging bent leg raises 3x5
    - making it harder every time by bending less on more of the reps

    Calf to toe Press 3x10xno weight and it was much better this time

    All this time I've been trying to find ways to go heavy and turns out I'm not even ready to go fast
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  19. #349
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    Tonight I slept only 4 hours and I had a bit of uneven lifting, but I can also tell my left lat is getting brought up proper and fast, and I don't have to go quiet as slow beyond removing momentum these last few days, so I'm very happy with today's work.

    Reverse fly 3x10x15lbs

    Pull ups 6x2 so good

    Paused Bench Press
    4x5xbar
    5x5x32,5

    Very good idea to do tiny weight jumps instead of just repeat the same weight both Monday and Friday with a 2,5kg jump

    Machine Rows 30kg x10, 10, 12 good progress in coordination

    You all know how I'm training and progressing now, so I'll keep at it for about a month now. During this time I might add in a bit of weekly arm and shoulder work, and I might have a small home workout on the four main days to help speed up recovery and the volume adaptation process. Then I'll work up to some kind of single at normal speed or at least not as slow and get back in here with the result.
    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. #350
    Old Man Lifting PhDPepper1111's Avatar
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    Glad to hear of the recovery - totally hear you on the sleep struggles!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  21. #351
    Registered User DOMSPOWER's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Glad to hear of the recovery - totally hear you on the sleep struggles!
    Thanks but I don't think I struggle that much with sleep deprivation. Most times I just work slower, ha

    Today I squatted 120kg for a double on high box squat and it definitely wasn't a max

    Then arched back Goodmornings 8x60 and 2x8x80 for good feels

    Squatting below parallel and benching more than once a week probably isn't a great idea for me, but sled pulling, shoulder press lockouts, overhead walks and rotator cuff work is!
    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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  22. #352
    Registered User DOMSPOWER's Avatar
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    My torso needs a break so I thought I'd go light today, but no apparently I'm stronger but just need to do fewer sets per exercise

    Reverse fly 2x20x14lbs no more need to go super slow for 10's

    Bench
    2x10xbar
    2x5x40
    5x50
    3x60
    1x
    70
    80

    Apparently my shoulders do a lot better with barely any reps with even as low as just 5 reps

    2x15 machine rows and underhand pulldowns to get some rest from the deadhangs

    Then I finished off with perhaps THE greatest exercise for my recovery

    6-7 or maybe even 8 walks with a 4kg kettlebell held to shoulder height with just one arm at a time

    The good feeling they gave me in my shoulders and ribs is incomparable to any other exercise, and I was sore as hell in my upper chest about a half hour later. That's apparently how light I've needed to go to build back my shoulder stability in the bottom of all presses
    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. #353
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    Moving boxes and sprinkling in a little bit of hill sprints, sled pulls and assist exercises on week days to then go hard on barbell work in the weekend is working extremely well this first week

    Yesterday:

    Deadlift
    3x5x60
    3x110
    1x
    140
    140 - fixed hip shift that had bothered me a lot of the day
    160
    180

    4 plates came off the ground when I did an aggressive pull to get my lats tight before actually starting the lift

    Very high box squats 4-5x6x40 to feel good

    Gave one of the biggest strongest guys some help and now he asked when I'm training and if he can join me

    Saw him two years ago when he asked for a spot on bench with under 3 plates and just recently he said he got 4 in spite of a bad shoulder that he ended up getting an injection in a week ago

    Today:

    Deadhangs 4x15 count

    Bench
    3x5xbar
    5x5x40

    Finally got a hold of my pec attachment in a way that is actually healthy and now everything is MUCH better including my gait

    Seated very steep incline lockouts
    10xbar
    5x40
    3x5x50

    Plenty time spent holding the weight as well. Extra sec or two here and there, 10-15 count of the last rep on every set

    Semi supinated chins 6x2

    Machine Rows 4x12x50

    Much easier to have my hands low on my torso on both bench and row today after I began using my pec the right way

    Reverse fly 3x12x14lbs
    - just not much left to fire with

    10 minutes working the bag, some high kicks quickly loosened my adductor a lot
    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. #354
    Registered User DOMSPOWER's Avatar
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    The two past workouts were amazing

    Yesterday:

    Pike push ups bend until a tough position and hold for 10-15 count

    Superset 12 band rows going half way or bit more, stopping when lats say stop to maintain tension in the right spot

    3 supersets ending deep on pikes and 15 reps on rows

    Then high elbow row with lighter cable 2x12

    Simple and extremely effective

    Made me feel so much better at work today after which I did this with my 4 plate bench friend:

    Sled pulls 25kg
    Walk with dead stops one way and walk kinda fast back the other way
    3 sets

    Showed him the importance of hip hinge and helped him tap into his hamstrings with empty bar RDL's to make the rest of the workout better (he's coming back from some pain and injury issues)

    One legged kick back machine 3x5x30lbs
    Going slow and intense hold and the top with even hips and ALL the way up plus going slower when it gets hard
    Extremely underrated, it really taps into glutes, hams and even quads

    Leg Curls 3x10-15x20, 20 and 25kg

    I just wanted some blood in the hams and bit of wellness for weak spots to keep some skin in the knee for work, but he teased me by pushing against me on the last set to get back at me for doing it on him.... And it felt surprisingly comfortable, like a more consistent strength curve that the muscles and tendons could relate to

    What I had him do was this:
    Leg curls 10+ reps
    Knee extensions 10+ reps
    Hip flexor stretch which I did with him

    I resisted the weight to make it a lot harder on the way down and towards the end I also lifted it up for him. it was torture. He had to stop because he knew I was gonna take the sets all the way that he could possibly endure

    And I encouraged him to do so, cos he's been training less recently while recovering and I want him to come back better from the light blood flow and endurance demand
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  25. #355
    Registered User DOMSPOWER's Avatar
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    I'm really getting some use out of the weak muscles in the bad leg these days

    High box Squat
    3x5xbar
    3x5x40 basically just flushing out soreness with extra warmup
    5x60
    5x2x80

    Endurance lacks far more than strength in weak spots, but this was actually comfortable vs the 2x120kg which was uncomfortable

    SSB Goodmornings
    8xbar
    8x40
    5x60
    5x70

    My hamstring was running low so better to stop fast than to force a fake illusion of progress

    Leg Extensions 2x12x30lbs wellness
    Superset Side Bends 2x10x24 ****ing hell on my ribs

    It's funny how I'm lifting things at work in a warehouse 3-4 days a week, but I don't think I've felt fatigue in my abs even once. Ab work is harder on ribs and left hip flexor than my abs. So I haven't trained them for like 3 weeks until now, and I must say the weak spot in my rib cage is absolutely destroyed now. Also, I'm doing dips sometimes at work now, it's getting closer and closer to safe and natural.
    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. #356
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    Ribs are still ****ed but my body is moving so much better from tapping into those fibers

    Deadhangs 3x10 count

    Bench
    3x10xbar
    5x5x42,5

    Seated Press Lockouts
    8xbar
    5x40
    3x5x52,5

    Machine Rows 2x15x55
    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. #357
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    Didn't train much the past two days and I'm bit less than 100% back from being sick, anyway:

    High box Squat
    4x5xbar
    2x5x40
    3x60
    2x90
    2x110 wtf
    1x130 easier than I thought but I wasn't in it so should've been a bit better

    Deadlift
    2x5x60
    7-8x2x100

    Top quarter Y Raises 3x10x2kg

    In two weeks I'll go heavy again plus heavy deads right after
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  28. #358
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    Yesterday I felt it was bad to do the bench session and ended up going out until 4:30 in tbe morning and almost skipped that same workout again today

    Deadhangs 3x10-15count

    Bench
    3x5xbar
    5x5x30

    It's crazy that simply avoiding over tucking is this hard on some of my muscles..

    Row machine 5x10x30 really seeing those weak muscles tire out

    Wrist curls
    25x15kg bar
    3x10x25 with long holds at the top

    Whenever my lats are better at supporting my elbow under my wrist, I will add weight and before you know it rep 2 plates easily again
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  29. #359
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    Am helping someone move and getting paid a neat amount, so training's been chaotic and today I put a short version of those workouts together

    Cable crunches to help relax my dick hair area
    20reps with
    4
    6
    8
    10 plates

    Semi supinated chins 3x3

    Sled pull same as normal but 2 sets and skipped weightless.... Went a lot better but then again I'm not tired from the hill sprints cos I didn't do them

    DB Press 3x15x5kg
    Turns out I don't have so much a pain issue in the bottom so much as just being weak as hell down there.... Very hard on my upper pecs around the clavicles, very corrective as well.

    Reverse flies 3x15x14lbs
    Keeping the right tension in my left upper pec was crucial for maintaining correct posture on the last bit of the rep with the left arm.... Crazy

    I now know that healthy, light and rehab based upper body workouts that leave me fresh for heavy benches will go completely against the grain.... Because for me it is direct shoulder work. Not light bench, not some middle of the week arm day.... No, shoulder days. That's what keeps my shoulders the healthiest between heavy days.
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  30. #360
    Registered User DOMSPOWER's Avatar
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    Turns out the neck issue that caused fever symptoms come from the small muscle in my upper trap part... Found out right before my workout and pushing it makes me feel kinda sick again while also giving some relief.

    High box Squat
    3x5xwomens bar 15kg
    3x55
    5x2x75

    Felt more like 15kg lighter than the 80kg doubles I did 14 days ago!!

    Deadlift
    2x60
    3x2x100 aaaand that was my cue to stop
    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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