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  1. #211
    Registered User DOMSPOWER's Avatar
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    Ok so my legs are definitely in bad shape, walking around a lot makes my adductors VERY fatigued, and most of all I WOULD NEVER PUT A CLIENT IN MY EXACT SHOES ON THE LOWER BODY PROGRAM THAT I'M ON.

    I think what i need to do just isn't what i wanna do. So i made up reasons not to do it..

    From now on I'm gonna bench heavy Monday, sumo and Goodmornings Wednesday and bench volume Friday.

    When legs are in somewhat good shape again I'll add either a secondary sumo day, a squat day or a conventional deadlift day while maybe replacing sumo deads with squats.

    It may be something like the cube rotation on Mondays and Wednesdays. Maybe something not so much unlike it at least. Going heavy every 3 weeks on deads and every 2 or 3 weeks on bench.
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  2. #212
    Registered User DOMSPOWER's Avatar
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    Yesterday was ****ing awesome

    Chest supported t bar rows as i also did before the 100kg bench but this time a bit slow
    15x0
    12x20
    2x10x30
    2x10x30 with semi supinated grip

    I think at least one of those sets were 12 reps but who cares, the slow tempo really got me firing in the right places to where i slowed down on bench as well but that actually felt kinda unnecessary.

    The reason I'm doing slow tempo is cos after the 100kg.bench i did slowmotion overhead presses with empty bar and that was amazing for both shoulders. Many pauses whenever it began to feel off or painful, then it felt right again and i continued. 10-15 count hold at the top. Awesome.

    Bench
    3x10x20
    5x40
    5x5x50

    It almost felt like warming up..just one shoulder was off but far less than other times and it wasn't aggravated at all.

    Overhead press 3x5x20 slow

    Face Pulls 15kg
    15
    13

    Didn't do anything else cos i felt so good i wanted to keep feeling this way!!
    Last edited by DOMSPOWER; 07-02-2021 at 08:05 AM.
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  3. #213
    Registered User DOMSPOWER's Avatar
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    Just did Goodmornings on a slant board 8x60, 80 and 90kg for two records

    Best before this was 3x8x65 without a slant board, and the slant board makes it harder on the hamstrings

    Did an EASY set of 7 narrow grip slightly supinated chins. Neutral grip is actually easy for some reason with my tightness around lats and ribs (which is getting a lot better)

    Two days ago i benched only 2x2x80 as my muscles were really tired from having been up all night due to a cancelled last train home with no warning

    I also tried some paused squats with 40kg, it feels a lot better now

    Next week I'll try heavy squat partials and the week after I'll go for a new sumo block pull record. I've done 180 with flaws so 160 is the number to beat. That'll be easy, so maybe I'll do 180 again or higher
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  4. #214
    Registered User DOMSPOWER's Avatar
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    Just did 4 sets of Hatfield bodyweight squats
    1 set of 3 or 4 slow reps

    Then for the remainder of the sets i made it either one super slow multiple pause rep or one full rep where i added in slow and multiple paused mini reps hovering above parallel where my weak leg had a hard time staying in position and flexing properly.

    When i did it on overheads i found the shoulders adapted and the reps became smoother but on squats today my muscles only got more tired, the extra fatigue didn't go away from pause to pause, it only intensified.

    I'm not ready to load the knees up, not even on partials. Goodmornings again on wednesday- better to replicate one of my best workouts in several years than taking unnecessary risks.

    Then i did 3 singles on chins going up and down as slow as i could, pausing as needed.

    Rotator cuff work is really paying off and so is going slow and not caring about the weight lifted.
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  5. #215
    Registered User DOMSPOWER's Avatar
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    Two days ago i benched 2x90, second rep was off at the top but still easy, then 4x80

    Turns out there's a fine line between going enough to tighten soft tissues and at the same time tightening too tight tissues. Gotta work on that balance cos I've been ****ed since.

    Today's Goodmornings were off from the fatigued small muscles and turns out right lat was lazy

    6x80 was super easy though so went to 100 which was easier than last week's 8x90 but might be a bit less range of motion and the technique was ****

    Minimum support work, now i feel better. And I'm happy to actually do normal reps on ohp with 2,5kg.per side of the barbell as well as a 10 count pause below parallel on squats but i still need to be far more cautious.
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  6. #216
    Registered User DOMSPOWER's Avatar
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    Man my left ribs and shoulder has improved!!

    Monday i sucked on bench, body still trying to get used to doing the right things

    Tuesday i rolled my top left QL cos ribs were way too sore to roll again after more than a day after rolling them while roaring for the first couple minutes from the pain.

    QL is hella stiff apparently, helps put my ribs in free movement a lot.

    Wednesday i sumo pulled 3x165kg off blocks

    Since I'm doing 2 weeks of Goodmornings and isometric squats between deadlift weeks, maybe i should do the deads conventional and just use the wide stance on Goodmornings that day, so that my knee can recover easily. This cycle was made up before i added iso squats with weights and with bodyweight on Saturdays, so i must upgrade the 3 week cycle.

    Thursday and Friday my leg was weirdly sore compared to my good leg from the sumo pulls.... Friday i tried wide stance goodmornings with bodyweight and it turned things around fast. Gotta do this for my rehab work at home now and before iso squats on today's bodyweight session.

    Yesterday was Friday and i removed bench and had a shoulder day which was ****ing awesome for my joints

    Ring chins (which used to cause pain but now the instability seem to actually help me)
    Hangs a bit
    2
    3x4

    Overhead Press, 10 count hold on the last rep
    2x5x20 sloooowly
    5x5x30
    8x30

    This actually fatigued me

    I can definitely beat up now shoulders now and regain strength fast

    Side Raises
    15kg no warmup
    10
    8
    8

    Pinwheel Curls also no warmup
    16kg
    20
    14 lol

    Oh and it turns out that using the v handle on pushdowns then curls, there's only 10kg difference cos of how locked up my ribs and shoulder has been. I expect that to change now coming up Monday as this session really helped straighten me out.

    Face pulls 3x10+x25-20kg

    5 total sets of 2 different external rotations

    Walked away tall and feeling able to repeat the whole thing. Today i feel great too. This is the best I've felt after a workout in years!
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  7. #217
    Registered User DOMSPOWER's Avatar
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    On Friday i stretched my rib muscles through chins and overheads. Today i contracted the weak side through rows and bench. Amazing blend!

    Cable Rows- leaning forward
    15x30
    2-3x15x40
    12x40

    Bench
    3x10x20
    5x40
    5x60 bit too much for some tissues
    3x5x50 much better but something's still off coordination wise
    3 ultra slow singles with multiple pauses with 40kg

    Those 40kg singles gave me way more than ANY other sets I've done on bench in years. I was shaking. Little parts that i lost tension in some places in was finally revealed to me.

    V handle pushdowns 2x15x50 easy but those weak rib muscles were tired

    So i quit

    Why exhaust beyond optimal exhaustion?
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  8. #218
    Registered User DOMSPOWER's Avatar
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    Alright so I've done wide stance goodmornings with the band every morning and almost every evening the past week or so after finding I'm better able to sustain a bit if lateral pressure now and doing just 5 reps helps me a TON

    5 reps were hard at first, now it's easy.

    So instead of using the slant board for my foodmornings I'm now using a wider than conventional stance to where i can practice the floor spread while still putting some weight on the bar.

    I worked up to 8x80kg then added only 5kg for my topset as this **** is much harder on my outer glutes than i thought it would be, and this jmproved hip tightness made it harder on my midsection as well (which I've found out last night has been too lazy. Tighter obliques = better rib cage positioning for me).

    Friday:

    1-2 more sets of ring chins than last week but took some time to get lats working properly as they're tired

    Tired overheads at 4x6x30

    Okay so from now on i know roughly how much to hold back on bench and overheads so that this nonsense doesn't happen again.

    Then i did the two things i really wanted to log, which i might've never seen anyone do in the real world.

    Side Raises 2x10x15 ****ing kgs

    2 sets to failure with 13 before moving onto the second thing

    Pinwheel Curls
    2x20x16kg
    16-17 and the rest of the 20 with bit shorter ROM and some shrugging of the right shoulder

    I don't think I've ever seen anyone rep more than 12kg side raises or do up around 20kg dumbbells for sets of 20 on any type of curl.

    And this is during REHAB of the shoulders and bicep.

    And I know there are people much stronger than me who strict curled 50-60kg on their first try, while I've done 52 i believe the first time i tried.

    I legitimately think i might be a natural at raises and curls.

    Emphasis on might.
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  9. #219
    Registered User DOMSPOWER's Avatar
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    Today i realised i can push biceps pretty hard now and start getting back to previous levels of insane volume and two spots in my abs are too weak, causing instability in my shoulder.

    Curls are gonna be my highest priority now for upper body, aside from the ab part of my rehab of course.

    Am gonna alternate light/medium/heavy twice per week and do the pressing technique work at the end for a while..

    Workout:

    Hangs 2-3 sets to feel ready

    MAG Cable Rows
    20x20
    3x15x40 much more comfortable

    Bench 5-6 sets of 5-10 reps with empty bar

    Having so much better mobility makes me realiae how bad it's really been and how much better it needs to be. It was hard to really lie down in a perfect way and when i finally got it right on the last set, it felt like EVERYTHING WAS WRONG because of how foreign it is to me.

    Pushdowns 2 sets of 50 **** it ****ing rib stiffness

    Standing Preacher Curls
    20xbar
    5x30
    2x40
    1x50
    4x40
    6x40
    2x6x30
    10x30

    First few sets made me feel a lot better, thought it was from holding the weight in front of me thuis using my back muscles but then i realiaed the ab thing and that pushing my stomach again the preacher station was engaging my weak points. That also explains why the end of the exercise made me stiffen up a bit, as this tension is new for me, so i have to build up the endurance.

    Face pulls and two cuff exercises to finish, and now i actually feel great
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  10. #220
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    Goodmornings medium stance
    4-5x10x20
    8x40
    6x60
    6x75
    6x90
    6x100

    Knees came slightly forward in 2-3 reps, the 4th was just right and had me blink a ton before next rep, the number to beat next time i do 6's is 90kg.

    At the end i lied down on the ground, put a PINK kettlebell on my stomach, let it sink down and push it up as high as possible with my abs. 6x10x8kg. This really opened up my ribs and helped me use my abs properly to walk better and position my hips evenly so as to not hurt my knee.

    I just HAD to bench afterwards and worked "up" to an easy as hell set of 5 where it was almost easy to keep my shoulders in the correct position.

    Guess i won't have to specialise on curls afterall. Will still push them harder though
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  11. #221
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    Today i thought I'd go in and have a killer rep workout with lots left in the tank, and man was i in for a rude awakening

    Standing Preacher Curls
    3x15x10
    15x20
    30kg x15 and ****ing 13
    25kg x15 and TEN!!!!
    15x20 with slow eccentric at the end

    ****ing shut **** !!!!

    Pinwheel Curls
    10 god damn kilos
    25
    20 what the ....

    Side Raises 3x15x10 mostly strict actually so that went kinda alright

    Weak bicep is thrashed so I'm not even "mad."

    Now's my break before a little bit of pull ups and overheads with accompanying rotator cuff health work

    EDIT:


    Fuuuuuuuck that was great

    Chins are easier to get more work on the weak fibers with less reps now

    Overhead presses 4x5x40 and it wasn't that hard, the oblique just need time to adapt to constant engagement in and out of the gym

    After rotator cuff work i did that weird ab exercise again for 3 sets and I'm definitely gonna start with it every time from now on!!
    Last edited by DOMSPOWER; 07-30-2021 at 05:30 AM.
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  12. #222
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    Looks like i REALLY needed two weeks of barely any training and no gym time to rid all the overuse from consistently realising i had to do less and less volume over a 9 week period.... LOL

    Had a consult with Jonathan Currey today, we affirmed my thoughts on what i need to do and he helped me lay out how to do it. I also fixed some **** on my own in the past two weeks so i really am about to ramp up quickly any day now.

    4 days ago i did bodyweight squats and band goodmornings and found that about an inch less wide stance really my hams and calves around my knee the way i need to to externally rotate properly and feel kinda good.

    Yesterday i signed up in a gym with specialty bars and eased back into it:

    Rolling my lats on a foam roll. It hurt and made everything a LOT better. I've walked extra today and still feel better in my knee than usual from just this.

    Bent rows 3x10x40

    Wide grip Duffalo bar Bench Press with minimal elbow tuck 3x5x30

    Reverse grip Football bar Overhead Press 3x5x25
    1 set also with overhand grip on that bar, it wasn't the same.... Reverse grip from here on out.

    Pulldowns 2x10 with like 30kg, slowing down near chest and holding for a couple seconds sometimes more really did the trick for my shoulder blades and lats

    Chest supported row machine 3x10 same thing

    Reverse pec deck

    Pushdowns

    Pinwheel curls

    Knee raise kinda machine 3x20 really blasted my right side and had a great ****ing effect.on me today

    Tomorrow is super high box squats and below knee rack pulls.
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  13. #223
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    Today was great. Rolled the psoas before gym, left side is ****ed and it helped a ton

    Also did 2x20 abcoaster machine

    Then the workout:

    Box Squat above parallel
    2x2xbar
    5x2x40

    Went very well, but gotta get used to loading my knee and spreading the floor while staying back. I never came forward but parts of the tension was compromised at times.

    Goodmornings 3x8x40
    Just getting back into it

    2-3 sets:

    Leg curls

    Calf raises

    Ah coaster turned to each side
    The psoas likes it better being hit directly than doing the exercise evenly, apparently

    Pulldowns behind the neck with a hold touching the rear delts like as if I'm holding the bar for squats or goodmorning

    Hour walk home, still feel great.

    Jonathan's advice have really set the tone for optimising my recovery
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  14. #224
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    Today i did what Jonathan recommended i do on the 3 days per week that I'm not pushing heavy weights.

    He didn't write a program for me, so don't mistake my own ongoings with his programming.

    The point of this is to increase recovery in the right places, so it's a bit hard but hardly real training.

    Rolling my lats, went well and ribs are much better

    Rolling my psoas, hurt like a mother****er after yesterday's work on it

    2 sets of each:

    Band neck extensions

    Head twist to each side on my back with head an inch off the floor

    Straight arm band pulldowns

    Russian twist 5kg dumbbell

    Band shrugs

    Glute bridges

    That helped a ton with getting some movement going and blood flowing into less used and weaker fibers

    The people who use the term thrash volume are usually nerds who suffer frequent plateaus and get hurt then shrug it off as just a part of the game
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  15. #225
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    Today i got my rib cage opened up further

    Warmed up with psoas roll and oblique coaster

    Machine rows 3x10

    Wide grip duffalo bar bench
    3x10x20
    5x30 bit hard to navigate elbows and left lat
    2x5x25 much better

    Then i tried a close grip chin on a handle hanging on a chain. Good for balance, i now know more how to tighten up hard enough in each side as that actually felt wrong until now

    Reverse grip football bar overhead press
    3x10xbar
    3x5x15 or 16 as i think the bar might weigh 11 not 10

    I might've put 25kg in a previous post where i meant same weight as today.

    Same chins as above 3-4 doubles

    Pulldowns behind neck 2 sets and my rear delts and lats were gassed

    Triangle pushdowns 80kg again X10, 20
    90kg x12 and 15

    I really took off on pushdowns, recently i couldnt even do them due to rib stiffness and now they're the easiest thing in the world

    Triangle curls 3 sets

    Side raises 14kg x8, 6, 8

    Reverse pec deck 2 sets

    I'm eating more and more in the past week while maintaining weight. So I'm back on the beef, eggs, potatoes and vegetables but this time I'm adding rice to save money. Long term it'll be 3-4 meals like this per day with 1-2 milk based meals and 5000 calorie maintenance. I know this from experience
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  16. #226
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    Today went pretty well even though I can tell my lats are beat from all that work yesterday. In fact i felt i had to push it on the obliques before even squatting so that my body would coordinate properly

    Psoas on the foam roller for warm up... That and an increase in easily digestible foods had made me gassy ad ****.

    And Coaster 3x10

    Squat to a pretty high box
    3x3xbar
    3x40
    3x60
    80
    100

    Knees wanted to come forward but fought it as soon as they moved a tiny bit.

    Goodmornings
    8x40
    8x60
    8x80

    Lats were tired and had me bent mid reps so i called it quits. Next week is 6 reps looking to at least match the 100kg as I'm following squats

    2-3 sets of leg curls and calf raises with super light weight hitting just the right spots and actually reaching failure on calves and walking a lot better since then
    Last edited by DOMSPOWER; 08-23-2021 at 09:14 PM.
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  17. #227
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    I'm having loss of energy and near heat strokes at random, and Jonathan says it's normal when adapting to his way of training.

    Pulldowns up to 2x10x110lbs whereas I've been doing daily baby weights for my lats and though 110 ain't much, I'm starting to get somewhere now

    Football bar Overhead Press
    Warm up to 1x40
    50
    60

    Slowed a lot at top of my head but i powered through it immediately.

    High incline dumbbells 4x15x12

    First time doing incline in a looong time cos it hurt too easily and now i can really feel it in my upper and outer pecs, right where i need it.

    In fact, my right outer pec got pretty fatigued so i did just 1 set of BTN pulldowns and called it quits.
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  18. #228
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    Today was a very productive workout. The bar in the squat rack was a 15kg and i didn't care to change it or add 2,5 per side, because it's about the movement not the weight, and i really got some good work in. I also learned more about my body seeing how tiny a weight is a good starting point on reads, when it's not the main exercise as i build up reconditioned tissues due to my injuries and chronic pain history..

    As I've had the idea that box squats, goodmornings and rack pulls are hard enough on my glutes and upper hamstrings, i haven't really done anything else, but since I'm loading my barbell exercises so much more intelligently now, i found my posterior chain surprisingly fresh after today's workout, so i added back raises and they did wonders for me, so I'm definitely gonna take my posterior chain work to a new level from now on.

    Seated Leg curls as first exercise to hit my weakness that used to be too sore to train really, and that's now causing some unwanted stiffness
    Up to 3x10x70lbs

    Box Squat
    2x5xbw
    2x5xbar
    7x2x35

    Compare it to 4 sets with 40kg and 2-3 reps on warmups last time, and finishing like i didn't do anything this time

    Rack Pulls just below the knee
    Up to 3x5x85

    Last set had two slightly off reps..... Weight is tiny but rate of accumulated fatigue during rehab is no joke.

    Oblique Coaster 3x20

    Calf Raises 3x10

    Back Raises
    15xbw
    15kg x13, 10

    I'm excited to see how much more i can box squat for just one single to the same height on Monday!
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    Today was a wildly comfortable-uncomfortable session that gave me about 7 new sensations in my upper back and neck.

    Machine Rows 3x10x45

    Wide grip Duffalo bar Bench with some tucking to see how I can manipulate my lats and what comes with that
    3x10xbar
    3x5x30

    More comfortable, and the lats seemed to thank me later

    Reverse grip Football bar Overhead Press
    3x10xbar -comfortable for once
    15kg X5, 6, 6

    Did 6's because the last rep was off due to it being more automatic and me kinda just going with that

    Chins on that short handle hanging off a chain 3x2
    - last set had zero rotation

    2-3 sets pushdowns, curls, side raises and reverse flys. Improvements on everything.

    Squats to a box maybe an inch above parallel is coming up tomorrow and I'm gonna ****ing kill it
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  20. #230
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    I was up i don't know maybe half the night from the vmo in the bad knee pulsating.. no pain.

    Today was great. Someone got on a call with me and said she wants my help, I'm really dialing in my "internet language."

    Box Squat bit above parallel
    3x5xbw
    3x5xbar
    3x40
    70 lol after only having used 40kg on this height and it was easy as hell
    90
    100
    110

    I have a had more in me, and the knee is keeping up more than fine.

    Then went outside for a 50 minute mastermind call, 30 minute consultation and 15 minutes talk with a friend about some business and that he signed up for a gym membership in the same chain i frequent mostly now.

    And 15 minutes later i was doing Goodmornings
    10xbar
    6x50, 80, 90

    I used a Duffalo bar on both exercises today, and it allowed me to bend my hips quite a bit more on the goodmornings. It really got my hams stretched out and connected everything in my body more.

    Back Raises, more work on the ab coaster than usually, leg curls and calf raises

    It would appear some dude in school is holding a grudge against me for kissing a girl he has a crush on although she also kissed some other dude and has now chosen to be in a relationship with a third one.
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  21. #231
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    Man the rehab is going so fast, sometimes it's like my muscles can't keep up only to all of a sudden be almost fresh like normal again and heal fast from there. Yesterday i walked an hour home and my legs were ****ing heavy. Showering, walking the dog, cooking rice were a pain. Today we had to spend a lot of time on our feet and my legs became better and better only to escalate in a full standing as usual bench workout with a great sign of progress.

    Machine Rows
    2x10x30
    3-4x10x45

    Much easier than usual

    Football bar Bench - middle handle
    3x10xbar
    3x5x30
    2x50
    60
    70
    80 easy as hell

    Just waiting for the soft tissues in my shoulder to heal up and adapt to being loaded up. 80 really moved like the empty bar.

    High Incline dumbbells 3x15x12
    - one fewer set than last time after football bar overhead presses, which i don't know whether to find weird or fascinating.

    Close neutral grip Pulldown Rows
    10's up to 2x10x130lbs

    Bent grip Pushdowns up to 4-5x10x12 out of 15 weight stacks

    As you can see, my muscles are seriously regaining strength. In fact I'm holding back just to be safe.

    Curls and reverse flies to finish off
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  22. #232
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    My leg havent quite recovered but i found out my weak but good leg havent been loaded enough on the hamstring and so from rack pull and everything after that, I'm doing a lot better now.

    Box squat inch above parallel
    "Up" to 5x2x40

    Rack pulls
    5x50
    3x5x90

    Back raises 2x20xbw

    Oblique coaster 2x20 with less weigh than usual

    Leg curls 2x15x70lbs

    This took like 35 minutes and I'm taking it as a sign that i may have been pushing a bit too hard and not noticed when weaker muscles avoided straining and stronger muscles took over, hence why my ham is under recovered and the small workouts no longer has a yoga type of feel to them, including yesterday's session that i cut back to only 15 minutes by doing only 2 sets on everything.
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  23. #233
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    I found out my right rear delt is the weak one, not the left, so I'm beasting out on it now (he said ironically after benching baby weights).

    Pulldown Rows
    Up to 3x10x90lbs

    High incline widest grip football bar bench
    3x10xbar
    3x10x30 assuming the bar weighs 10

    Reverse grip football bar overhead press
    Up to 3-4x10x15

    Semi supinated chins 4 triples

    Reverse grip flies, pushdowns, curls, side raises

    **** i feel good after my workouts
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    Today i took an hour and a half to do a lot less because i went a lot heavier and almost sent myself to the hospital.

    Box Squat to an inch or less above parallel (slightly lower than last week I'm sure)
    3x5xbar
    5x40
    2x60
    80
    100
    120
    140

    This was a real ****ing max finally

    Goodmornings
    2x6x40
    3x
    60
    80
    100
    120

    On the second rep i felt that had i gone just a millimeter deeper, I'd have collapsed and not been able to dump it safely

    Standing curls curls for **** all work cos of the fatigue

    Side Bends
    10x10
    2x10x15

    Really gets my weak leg in areas i don't usually feel it much is at all.

    And that was all I wrote.... I believe i earned to do no support work should I have chosen that.
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    Today was pretty good, even though my bad leg is too sore and my serratus anterior is under recovered from the chin ups and the heavy squats and Goodmornings.

    Machine Rows
    10x30
    3x10x50

    Much easier now that I'm aware of how to use my serratus and lats together properly as my weak rear delt is coming up fast.

    Football bar bench with the widest handle
    3x10xbar
    2x5x30
    3x50
    70
    80

    I actually thought this was 90. Makes me wonder if last week was really 80 or if it was 70.

    High Incline DB Bench 3x10x14

    Pulldown Rows close neutral grip
    10x70lbs
    3x10x110lbs

    One more set than last time, much easier as well

    Pushdowns, curls, reverse flies.
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    It's funny how when i get sore in new muscles on Mondays max effort lower day, i carry it with me during the week and suffer from it on Fridays technique based day. Funny is code for something else.

    Box Squat to almost parallel this time
    2x5xbw
    2x3xbar
    8x2x40

    Much better but man my upper thighs are sore, specially in the bad leg. Turns out just the very top of the hamstring is weak and when i use it more, my outer top quad and the top glute gets all hell.... And when i do everything better, the outer top quad in the other leg also engages more...... So i gotta figure out if it's lacking in either side or if something else is going on.

    Rack pulls below the knee
    10xbar and 60
    3x5x100

    It's so light yet feels so hard some places that are lacking and therefore too drained from each workout, specially the max effort one.

    Back Raises
    2x15x15

    Leg curls, side bends and calf raises

    So on Monday I'm either doing a low block pull or a concentric good morning.
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    Today i cut back on the bench rep workout, mainly skipped accessories, as there's a healthy dose of fatigue in my lats.

    Jon said I'm supposed to only do it until i feel better and not to push for progression even a little bit on other than the neck and shrug work....

    Instead, 4+ hours after a barbell workout i can do a small workout where i push my weak points a bit, so I'm up to 11 workouts per week starting tonight.

    Will do a bit of band rows tonight to help my lats freshen up for tomorrow's concentric SSB Goodmornings. These extra workouts will also help me not overdo the hard sets in the gym, as I'll know that if i should've done more, then there's also the evening session at home.

    4 plates to a box below parallel and a 3 plate football bar bench is coming up real soon.
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    Today i just did concentric good mornings with a small safety squat bar with no padding on it
    6xbar assuming it's 15kg
    6x55
    3x85
    105
    125
    135
    145

    Very high. Jon says general good height is about 6" lower, but i thought this felt great for my weak points and sparing my knee.

    Didn't realize i was above 135 cos some bitch staff woman was pestering me about how i was being provocative and out of line for telling her rationally that she's really the one who overstepped telling me I'm childish, have problems and can't perform just cos i raised my voice at some chick who gave me attitude when i asked her to stop talking on the phone. She even asked my member card to the gym, so that she can tell her boss about me after telling me I'm out of my mind for not agreeing with her that she hadn't said bad things to me.
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    Yesterday some loud mouth **** came in class and talked a bunch ****, really got himself wounded up then hit me, so naturally i hit him, then the little ****er jumped me with an arm around my neck thinking he could actually bring me down, so i punched his ribs, brought him down and punched him in the head a couple times.

    School called the police, no court just a fine which is impossible to avoid with these laws....

    Having a meeting in school tomorrow, the ****er keeps messaging about me in the class messenger group, which of course I'm gonna show the education leader. I have a feeling i might actually get to stay in school even though he hit me from an angle that the many witnesses couldn't see precisely what he did and they saw my first punch clear as day.

    Machine rows
    3x10x30
    3x10x50

    It's like my lats work but some coordination is at fault so i needed to be more patient

    Football bar bench with middle grip
    3x10xbar
    2x5x30
    3x50
    70
    82,5

    2,5kg more than last time two weeks ago, and while I'm definitely stronger I'm just mentally exhausted from the overreaching.

    High Incline db bench 5x10x14 as they went better than usual and i felt the fatigue less

    2 sets of lighter pulldown rows to spare my lats

    Holding back a ton more on the small workouts helped a lot, so i just gotta wait patiently for my lats and nervous system to recover.
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    Today i went to the gym i work in and got some work in.

    Box Squat
    Up to 10-12x2x40

    Rack pulls below the knee
    Up to 10x2x100

    I really got my upper back setup dialed in and now i just need to solidify it.

    Then i got some work in for almost an hour. Meal and marketing.

    Unilateral KB Deadlifts cos the back raise there breaks my balls
    3x10x16

    This got my outer legs and hips going in a whole other way, like i got eyes on the side of my head now.

    Side bends 3x10x16 whatever I'm ready to progress

    Unilateral Seated Leg Curls 3 sets
    - this is just what i need for my weird feeling ham in the bad leg. All knee pain DISAPPEARED from these two hamstring exercises after this last set.

    Calf Raises 2x10

    Mastermind call

    Milk, bananas and alight work

    I'm suspended for 14 days so am coming here every day hoping to make enough money to quit school
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