War Among Worlds

[DOMSPOWER]

I've really gotten my ribs loosened up a bunch and so after doing over 100 pulldowns to warm up I'm really engaging my lat a lot better and just need my lower ribs to loosen a bit more.

Very high incline (just below a shoulder press)
3x10xbar
2x10x30
12x30

I can really get my scapula back in place/roll my shoulders back and engage pecs much better now.

Standing DB Press
10x4
10x6
3x10x12

Stretches my lower serratus much better than the overhead front raises i had begun doing instead.

Cable Rows leaning forward
4-5x15x6 plates

Pulldown machine with fixated handles 4x10x110lbs

My lats are really hit differently now, and i get exhausted deep in my upper ribs near my pecs even

Y Raises 4x8x2 PR

Superset Crucifix Hold
2kgx 10, 15, 15, 20 count

No idea what my record is there but I'm definitely moving and feeling better

Rolling DB Extensions 4x12x12
- of all exercises, this one hits me so weirdly in my Tris and elbows that it gets in my head

Superset hammer curls 4x25x3 still helpful

I noticed my quad and knee was a bit spent but engaging my upper back so correctly seemed to make my legs function and feel better. Maybe a coincidence maybe not- i have after all noticed how my lats affect my gait and how I've gotta be more cautious with weights on certain posterior chain support exercises.

[DOMSPOWER]

Before my knee issue i had more stability some places that apparently really needed it cos i did front squats several times per week

Parallel box Front Squats
5-6x5xbar trying to figure out this damn shoulder placement after loosening up so much the past several days
3x40
2x60
1x
80 easy
100 ****ing ****e tech
100 ****ing fail

My shoulders need to adapt to the new flexibility and my thoracic spine and hip adductors really need this loading

Spider bar Goodmornings with wide but not as wide stance after the bs before this
10xbar which the webshop says weigh 32kg
5x52
4x72
3x92
1x112

This was the easiest 100+kg rep I've ever done but I'm just not in it anymore. My shoulders and legs need some time to adapt to my new improvements, so I'm quitting while I'm ahead and doing some easyish bird dogs and band leg curls at home later

**** my life

[DOMSPOWER]

Today has a lot of ****ing wins

Bench
4x5xbar
3x5x40
3x50
4x3x62,5
8x62,5

Vs 5 on the last set of 60 last week

Very high incline dumbbells
15x14
8x24
8x24 with neutral grip after the first couple reps
6x24 - a notch higher and perhaps more of a shoulder press than incline

Vs no high rep set with 14 and 3x12 with 16 last week

Bent over Rows for the first time likely over a year aside from randomly trying it and finding i wasn't ready for heavy weights
10x60
10x80
2x10x100
15x80

Starting out light but way better than last time 3 months ago where 40kg sucked ass

Pulldowns
2x10x110lbs
8x110
10x90
13?x70

Reverse fly machine
8x135lbs lol was what the previous guy used
10x105
12x75

Superset Crucifix Hold 3x15 count x3kg

Rolling DB Extensions
3x8x16
11 or 12x16

Superset Hammer Curls 4x25x3
- doing it right after extensions i can really feel that the long head is lacking a ton in endurance and it's likely from the lack of mobility in the opposite shoulder

Record board in this gym says 160 squat, 3x150 bench and 220 deadlift. I'm at 155/120/220 and they were all around 90%.

I'm really close to beating the total on the board even if it may not look like it on paper.

[DOMSPOWER]

It looks like i overtrained my lats doing pulldowns every day and adding back down sets two days ago but today it turned out even moreso I'm just not using my right oblique properly and that makes my lats and ribs stiffer so that my weak abs around that spot appear even weaker

Box Squat a bit below parallel
3x5x20 - the daily hip work and long walk is definitely paying off
12x2x50 in just 10 minutes

Deadlift
8x2x60 - i used oblique more on the last set and **** got back into place
2x90 flew up
3x2x120

Well 120 may be a bit too much for 12 sets next week but man am i feeling great

Seated Calf Raises 3x8x15kg a side

Seated Leg Curls
15x55lbs
15x95
15x105
13x105

Kickback machine 2x12x70lbs

Side Bends 3x12x40

Good girl bad girl machine 2 supersets of 15 and 20 reps, i could tell I'm so tired in the right places these machines didn't do much today really

I expect high incline to be a whole lot easier in two days and everything to shoot up somehow in the coming week

[DOMSPOWER]

I'm so close to massive progress i can feeeeeeeeeeeeel it

Very high incline bench
3x5xbar
3x10x40

Standing DB Press
12x12
2x8x16

Pulldowns
2x15x105lbs
10x105

Chest supported machine Rows
3x15x50 or at least i think i got all 15 on the last set

Top quarter Y Raises 3x10x3

Superset Crucifix Hold
3kgx12, 20, 25 count

Rolling DB Extensions
3x12x12
17x12

Superset Hammer Curls 4x25x3

My upper chest and shoulders are getting real even as.my lats are still recovering from the overtraining

Block pulls tomorrow and some feel it out goodmornings

[DOMSPOWER]

I've been working on getting my oblique in the game but after today's topset i realized my neck imbalances are what inhibits my oblique, because i felt i had forced my head past center and to the right side but really it was far to the left.

Low block pulls
4x5x70
2x2x120
150
180

SSB Goodmornings deeper than usual
10xbar
3x60
3x80
2x100

Felt good on my neck and oblique, and i felt Strong but then at 100kg my neck didn't really wanna do it and my hips didn't wanna hinge properly.

Leg Curls
15x120lbs
13x120

Side Bends 3x15x30

My body is growing into a new more balanced and stronger version, and so is my character.

This is rarely a pleasant process.

[DOMSPOWER]

Today has been an amazing day in the gym farther away which i work in. In just 6 hours and 15 minutes i did the following 3 workouts:

#1

Completely forgot the daily kickbacks and pulldowns

Bench
3x10xbar
2x5x40
4x55
4x3x65
12x65
14x65 might not have had another rep in me

I realized i was reverting back to over tucking and took an extra set to try and fixed that, and thus had newfound strength.

Very high incline dumbbells
15x15
7x24 lol
7x20 lol wut

See how much the good technique drains me now that i can push reps pain free with it.

I never would've thought that pushing reps on my pecs would make me stand more upright and feel and move a lot better till now.

#2

Bent over Rows
2x10x50
5x10x80

MAG Pulldowns
3x10x55
3x10x50

Reverse fly machine 2x15x35

#3

Rolling DB Extensions
2x20x5
12x12
3x10x17
12x17

Last sets superset Hammer Curls 4x25x3

Machine Side Raises
2x15x15
12x30
2x8x40
2x15x15

The holds really help a lot and i can tell i need more work on this exercise to bring up weak points in my shoulders down my arms.

Reverse grip Pushdowns
20x60
2x10x70
7x70

Might have two beers before going home, or i might just take the bus as soon as it comes. Guess it depends on how long it comes after I'm there.

[DOMSPOWER]

I found i have some stiffness in my mid quad leading up to mild stiffness in hip flexor. Both legs but bit bad in the bad leg and helped a lot to loosen it up.

Box squat just below below parallel vs 2-3 inches below coming up on Monday
3x5xbar
12x2x50 done in 7 minutes

Felt it a bit on the last 1-2 sets but not pain. More release on the quad will finish the job.

Deadlift which is probably a small deficit as I've been using technogym plates
2x2x60
12x2x90

****ing intense to keep my neck, upper back and legs balanced. Took me god damn 15 minutes to get through and i nearly blacked out on set 10.

It's no wonder that pushing neck training a bit makes my neck feel like I'm sick and causing fever symptoms.

10-15 minute break lol

Seated Leg Curls
Up to 135lbs
12
12
10

I may be progressing slowly on barbell work but look at this for example. 3 months ago everything was problematic and now I'm over 80% of the stack and walking 5km almost every day feeling better than i have in a couple years. Rehab comes first.

Glute kickback machine with no rest 2x15x80lbs which beats my PR of 12x70

Then had to meet up with someone, decided to do abs later

Then found that all the bicep/torso improvements and now working more on loosening up my legs have so manyeffects on my midsection that doing abs feel counter intuitive for today

[DOMSPOWER]

I'm sore in my lower back almost every time i bend over since all the improvements in the last two weeks, but now my bench is really starting to roll

Very high Incline Bench
3x5xbar
10xbar
I can use pinky grip now but man it still gets me deep
3x10x40

Standing neutral grip DB Press
15x5
12x12
2x10x14

With the bicep release and pinky grip i got really ****ing sore in my left shoulder

Oh and yesterday i did breathing shrugs with a barbell so there were no padding to push my head forward plus facing a mirror..... Huge improvement in my posture

Close neutral grip pulldowns with some backwards lean
4x12x110lbs

Pulldowns 3x12x90lbs

Reverse fly machine
10x35
12x35

Rolling DB Extensions
2x12x14
2x15x14

Vs 12's and an extra 5 with 12kg a week ago

Superset 4x25 with 3kg
Hammer Curls
Side Raises

This must be the ultimate finisher for me as each set was 50 times me concentrating on keeping my arms the right way in my shoulder sockets with scapula's in the right position as well. Made me tighter in all the ways that count for my shoulder health and bench setup.

[DOMSPOWER]

Today i split up my work into 3 training blocks across 5 hours and i walked on the treadmill before each block

#1
Box Squat below parallel vs minibands
5xjust bar
5xbar with bands from here
3x40
2x60
1x
80
100

Knees caved a bit, i didn't expect bands to be so rough. They got my quad in a seemingly healthy way for my knee, though, and i appear ready to start training it directly.

Wide stance Goodmornings
8x50
5x80
3x110
3x125 PR

Just a small record as my lower back is a bit too sore from regaining strength on deads and reintroducing bent over rows the past two weeks

#2

Knee Extensions
I don't know 15lbs maybe
10 reps bilateral
2x10 unilateral
8 reps unilateral

Leg shook a lot, reps fell, knee feels great

Seated Leg Curls
Up to 120lbs for 2x10
Hard today

Kickback machine 3x10x85 PR

Calf machine 4x25 weightless
****ing rough on my toes and left ankle

#3

Side Bends
15x
20
30
12x40
3x10x50

Serratus ab machine
4x12x110lbs
10 unilateral lying leg raises before each of the following sets
20x50
20x70

And the legs were near the floor, one raises the other stays, the other raises one stays.. ultra hard way to finish the workout

Hitting abs from side, top and bottom really does something vs just 1 exercise per workout

It's like ab work keeps me safe through exhaustion instead of me having to keep myself safe while working abs

[DOMSPOWER]

Today i did 3 workouts again and it was ****ing awesome

8 hours with 2 hours combined treadmill walking as well

#1

Bench
Pinky grip here as well but should've made my lats wider to get elbows the last little bit out
3x10xbar
2x5x40
3x55
4x3x67,5
16x67,5

Might be a PR from never really having done more than 12 reps. I've done 10x10 with 65 i think

Very high incline dumbbells
12x12
3x8x22

And later i did triceps with the 20's lol.... Gotta up my numbers, these are rookie numbers

#2

Bent over Rows to sternum
2x10x15kg bar
10x55
4x10x85

Neutral grip Pulldowns 6x15x70lbs
Working around a tight spot with light weights and really feeling my right arm pulled in the right place for benching

Trap 3 Raise 3kg dumbbells
10
10
8


#3

Rolling DB Extensions
2x8x12
4x8x20

Reverse grip Pushdowns
20x3, 6, 8 plates
10plates x14, 11

4x25 superset
Hammer Curls
Side Raises
3kg

I read a lot and did some other work as well. Nice.

[DOMSPOWER]

It appears doing one leg at a time on the machines unlock super powers

Box Squat bit below parallel
3x5xbar
12x2x50

Deadlift with proper plates instead of deficit plates
2x70
12x2x90

Uni Leg Extensions 4x8x15?lbs
Toes in seem best after all these toes out sets

Uni leg curls
8x50lbs
2x8x60

The fragile area is now also the weakest. Bilateral masks that, i think.

Glute Kickback 2x12x110lbs
That's a 25lb increase in 4 days and unilateral work made almost all the difference

No more avoiding bad spots. They're ready for more.

Side Bends 4x15x30kg

Serratus ab machine 15 and 14x90lbs

Using minibands without double wrapping them on Monday, I'm gonna fight to ****ing beat my record and even reach 3 plates with the SSB

[DOMSPOWER]

Nutrition in working, I'm gonna have smaller portions and not even fill up on vegetables the three days per week i train light, so that my stomach has long hours of very little that needs to be digested.

Very high incline bench
3x10x20
3x10x40

I can really feel slight movements in my shoulder blades, so good **** is coming up

Neutral grip Standing DB Press
10x12
3x10x16

Neutral grip Pulldowns 10x10x70lbs

I had a burn in the top of my lat on presses, and it went away as i worked my scapula functions on pulldowns

Neutral grip Reverse Fly 5x10x60lbs

Rolling DB Extensions 4x12x16 PR

4x25x3kg superset of hammer curls and side raises which is a lot better now as well

20x70kg bench on Wednesday YEEEAAAH

[DOMSPOWER]

Fridays support work him me so well, today was rough and I'm now left with a headache

Below parallel SSB Box Squat vs minibands
Bunch of 4's and 5's without and with band
3x3x60
1x
80
100

****ing ****

Wide stance SSB Goodmornings
2x5xbar
3x
60
80
100
120 PR

At least i can psyche up decently on this variation.. but uneven **** with plates sliding out on warmup on both exercises

I may do my third workout at home as it's abs, but overall this tired day will teach me to ****ing eat right and manage my weak point training properly so i won't have these low max effort days from having pushed weakest parts too hard

[DOMSPOWER]

Spreading the workout up into 3 blocks gives me a break and better recovery sure, but then using that recovery to push harder is gonna **** me up

I just gotta learn to moderate my efforts when i have to and do extra active recovery workouts

Bench
3x6xbar slower and tighter
2x5x40
3x50
3x60
4x3x70
15x70 PR from just not having pushed it over 10 or 12 reps before although i could

Muscles are still catching up to new joint postures and I'm ****ing bloated again **** **** ****

Very high incline dumbbells
15x12
8x24
6x24

My shoulder has been off during all benching so i shut it down like a real man who does what he knows deep down needs be done

Bent over rows to sternum
2x10x60
2x12x80

Quite the cheating after i began pulling to a higher point, gotta clean that up

Semi supinated chins 12 singles

Reverse grip Pushdowns 4, 7, 9 and 10 plates starting at 20 and ending at 10 reps

Holding back as needed and coming out stronger in the end

Active recovery in a couple hours and weak points later. Will all be focused around my lats, upper back, hams and rotator cuffs to fix these under recovery issues

[DOMSPOWER]

Weak points in legs and subscapularis is coming up fast now

Box squat bit below parallel
2x5xbar
12x2x60

8-9 minutes and just 5 minutes later i began my deadlift worksets

Deadlift
4x70
12x2x90

9 minutes

Well, both of these took just 22 minutes from first to last work set, whereas often it takes over 40 minutes

Super light hamstrings and abs

Semi supinated chins 6, 5 and 4 reps with short rest

3x10 internal rotations cos clearly my subscapularis improvements carry over fast

[DOMSPOWER]

Man it's no wonder I'm tired quite a lot of days and slept 10 hours tonight, seeing as I'm finally tapping into my weakest points and helping my stiff muscles relax and my whole body regain strength again

Very high Incline
4x10x20
6x40 yeah no, what I've been feeling is now clear as day my rotator cuffs not being ready
3x5x30 kinda slow

Even the 30kg is hard as **** for my smallest muscles, but it really made a difference to lower the weight today

Standing DB Press
10x12
6x20
2x8x14

Short rest between sets

Neutral grip Pull ups
3x3
4x2

Short rest as well
Less weight and more feel is really getting me.in the same mode I'm in during 12x2 squats and deads

Pulldowns 3x12x70lbs

Skipped the rest, even arm work, and truth be told, i don't wanna ****ing use my arms right now.

[DOMSPOWER]

Today i did only my main exercises as they beat the hell out of me

Front Box Squat below parallel vs minibands
Up to 90kg with **** form

Arched back Goodmornings wide stance
Triples up to a 4x120

Arch down neutral up apparently

Tonight i did light pump work at home and caught an ab cramp for the first time in my life

[DOMSPOWER]

Today was one of those days I kinda just had to suffer through, but fortunately it got a bit better underway

Bench
3x5xbar
10xbar as I'm using my lats better after loosening rotators
2x5x40
3x50
3x60
4x3x72,5
13x72,5

Rotating arms in for finding the proper lat tension, then doing it again on the eccentric leading to over tucking.... Lol.

High incline dumbbell 2x15x15 super fatigued from lat work

Bent over rows emulating bench press
15xbar
4-5x10x50

Neutral grip pull ups
9 doubles
4reps on last set

Really nailing the overall lat tightness, am definitely gonna keep doing pull ups thrice weekly

Reverse grip Pushdowns
15x40
3x12x60

Neutral and eye height grip Reverse fly 3x10x30

Done.

[DOMSPOWER]

Today was ****ing awesome in the way that I honed a safe feeling and implementation of my weak spots instead of just pushing more weights and going to failure, so that even though I've clearly exerted myself, I almost feel as if I didn't even train

Squat to bit below parallel box
3x5xbar
5x40
12x2x60

Felt better than usual so didn't have to lower the weight

Deadlift 12x2x70

This is the best move I've made in a long time

Still felt bit off at the end of both exercises but NOTHING like usually

Bodyweight high box Hatfield Squat 4x10

Great for safe integration of my weak hamstring

Serratus Ab Machine
2x15x60lbs
15x80

Superset lying alternated Leg Raises
10
8+2
6+2+2

Gotta get em all without dropping my feet to the floor and rest pausing it

Semi supinated chins
4 doubles
5-6 singles and 1 triple

Just cruising with minimal to no rotator cuff burn feeling great afterwards

Glute kickback machine 3x10x60lbs

Finishing much lighter than before but paying attention and seeing how much harder it is in the problem area than I really thought it was

Y'all know growth supersedes being as mindful as I was today

[DOMSPOWER]

Today was all about the lats, and I alternated pull ups with bench grip and incline at the same pace I use for my 12 doubles (not a superset but brief rest between each exercise)

Pull ups
7 singles
7 doubles

Paired with very high incline
7x5xbar
7x2x30

Standing DB Press 3x10x12
- Really continuing to tap into my left mid to lower lat

Avoided all that usual burning and fatigue in my shoulders on both these press exercises due to this change in intent

Cable Rows close grip
10x5 plates
3x10x8 plates

Reverse flys 2x10x35

Rolling DB Extensions
15x12
16kgx
12
9
8

Incline hammer curls 2x15x6kg
- This was actually enough to tighten my forearm and start hurting my mid bicep a bit LOL

Probably gonna have a small arm day the day after main bench to help grow these ****ers back up to their former glory

[DOMSPOWER]

Today took everything out of me and I've absolutely nothing to gain from doing support work

Low block pull
4x5x70
Minibands
5x70
2x110
Straps
1x
140
160
180

Shifted forward then back right away, might've gotten red lighted in a comp. Don't care though, bar stopped completely then I rebooted that sucker

Round back SSB Goodmornings
8xbar
5x50
3x
80
100

Never tried it before, the strain on my lower abs and low back is unreal. Knee is also sore in all other places than the problem area which is great, but I called it quits

[wesleyboy765]

I'm pulling out of the trenches with a new log showcasing what keeps me healthy enough that i can force the volume higher than the Eiffel Tower.

My training is widespread ****arounditis pulling in different principles and methodologies to keep me going. Anyone who's done anything brutal can feel free to put it in here for me to try, as this thing that is picking up iron and putting it back down is supposed to actually be fun. The funniest thing i can think of in the gym is experimenting with new ways of heaving heavy loads during brutal hours of training like a ****ing adult.

If you've done anything worth a ****, let me know and i'll consider joining the party.

4 or 5 days ago i Squatted 3x120kg and 1x130kg and that was it. All i do for legs aside barbell squats is hip extension at this point; it gets my knee better, so i can soon begin to train it hard.

3 days ago i did Bent over Rows for the first time in a couple months for 5-6x10x120kg, and i plan to get 10x160kg really soon.

2 days ago i did like 360 total reps of arms

Yesterday:

Back Raises 3x20

Client for an hour.

5 Trisets:
Neutral grip Chins 4 reps working the scap position
One arm KB Snatch 10x6kg easy filler, first time trying
Back Raises bwx20

All Back Raises are with hold at the top. This was more a get moving session than a hard one.

PM:

Going to a mainstream gym i sometimes attend for fancy **** and whatever strikes my fancy..

Clean and Press a baby log
some reps for 2-3 sets with the log weighing 17kg
?x37
3x57
4-5 sets of 1-2x67
5x57

Haven't done this in a while, also it's the second time ever.

Deadlift
5x70, 120
2x2x150 SPEED
2x1x180 SLOW
3x150
1x150 doing all three would have been horrible with the decreasing speed..

Sometimes it's just not there, i guess. Three weeks ago i did 25-30 singles with 160.

Football bar Press
10x11, 31
7x41
10x31

I've neglected my shoulder presses for years, but with time the endurance will catch up.

Chest supported machine rows and Lu raises to finish off..

Today is lazy day, i'm tired and prefer working out loads on weekends when i have the energy, safe the times i hang with other people. Which is hard in an area that's generally filled with newage pussies and knownothing alcoholics.

Am i the only one who's stoked about the upcoming Rick and Morty season 4?

nice post. Thanks

[DOMSPOWER]

nice post. Thanks

Welcome to the party


_________________


Last night I got a real good hold on a part of my left lat, I'm really making strides and having great flexibility in my shoulders, and I wasted 12 hours in bed as if my lats wanted me glued down after all the good work.

I went in with the plan to start at 40 and 50 and see how well my shoulders function there, but it was so easy I jumped straight to 60, which OF COURSE given my luck was too hard to hold far away from my face where it's comfortable with lighter weights, and no place else is good for me, had some rotator cuff burn and went back down in weight as the burn wouldn't go away.

Rows really dealt with those weaknesses, though, and chins hit me all kinds of strange and even hurt the part of my bicep that I felt it in with baby curls three days ago, which I also take as a good sign that I'm building myself up faster overall now.

Bench
4x6-10xbar
5x40
3x5x60
5x40
10x40

Neutral grip very high incline dumbbells
15x12
3x8x22

Bent over Rows with bench grip and to sternum
10xbar
10x40
3x10x50

Semi supinated Chins
9 doubles
1x4

Reverse flys neutral grip 3x10x27

Rolling dumbbell extensions
20x12
16kg x12, 9

Side Raises 2x10x12

[DOMSPOWER]

Reading about a Janda situp and the Ab Pavelizer, I realized how to do the McGill mocilldified curl up correctly and really get my abs and obliques working right yesterday

I actually did the McGill big 3 on the floor for a set each and they were comfortable in the ways they used to hurt in the past, so now I can actually reap the big benefits from them

Today:

Box squat bit below parallel
3x5xbar
Minibands double wraps
3xbar
2x30
12x2x40 damn

Deadlift vs minibands double wrapped again
1x70 - used both sides of the bands and it was like a max top inch lol
11x2x70 with proper band use

I found out one of the bands is a bit tighter. They have the same thickness but different colors.

Semi supinated chins 10x2

Side Bends 2-3aec down and up
10x20
2x10x24

Yeah this is a method I can actually use twice per week instead of having my ribs tighten.. really got me where I'm weakest too

High box Hatfield squats
4-5x10 with bodyweight

Glute kickbacks 2x10x60lbs

Unilateral leg curls 3x10x30lbs which was hard as **** for 2x8 a couple weeks ago remember

Feels like I really hit my weakest muscles everywhere today while at the same time it was a relaxing yoga workout.

Edit: after I ate I did an hour on the treadmill and then tried to work that sore spot in my chest with some Incline cable flys. 5x10 with 1 plate got me all kinds of feelings now for hours after. My opposite side upper pec is too weak and after tapping into it, my rib cage is more centered.

I think on my twice weekly upper sessions I'm just gonna flat bench and then do incline flys and shoulder presses afterwards. That'll solve my weak rotator cuffs and upper pecs

[DOMSPOWER]

Today I managed to fatigue my upper pecs on flat bench through the art of oblique stretching and filling my lung with air completely

Bench
3x10xbae
5x40
5x5x50

This should NOT be as hard as it was, but I'm glad I've finally come around to rebuild the right way

Incline flys 5x10x1 plate

Standing DB Press 5x10x7
- Fatigue and soreness but none of the unhealthy stiffness and burn finally. Felt really good for me

Neutral grip Cable Rows
8x12 plates
8x10
3x10x8

15 minute phone call about something important that wasn't worth postponing

Semi supinated chins
6x2
3x3
2

Neutral grip Reverse fly 3x10x27

Barely decline rolling DB Extensions
3x15x12
10x12

Incline Hammer Curls 4x15x6 much better this time

This will be my twice weekly upper workout. All these exercises for 3-5 sets each and 90 minutes or less

[DOMSPOWER]

Today was a bit different as my inner calf tightens easily and affects my knee (no pain though)

Box squat just a bit below parallel
4x5xbar
Minibands
5xbar
5x40
2x60
1x
80
100
110 bit of knee cave

Just how I had expected 2" below parallel to go

Arched back Goodmornings
10xbar
5x60
2-3x5x70

Just getting the technique right

Gotta do some work now and then the support work will be more technique based than usual. Perhaps it'll just make my active recovery session

[DOMSPOWER]

The support work two days ago was awesome as I slowed down on a lot of exercises and really improved my abdominal brace with Janda situps. Today was awesome as well

Warmed up with swinging my arm each way holding a 1,25kg plate in it. 2x10 each arm got me loose and tight as ****- doing it nearly every day for the past week or less has helped tremendously.

Bench Press
3x10xbar
2x5x40
5x5x50

A lot of reps were about 2 sec up and down, but I need to do just a bit better at holding it in place between reps and before racking. I'm so close now

Very high incline fly 5x10x5
- eccentric did wonders with dumbbells

Standing DB Press
3x10x8
2x8x8
- almost slow reps to really build those rotator cuffs

Pinky grip Bent over Rows
3x10xbar
10x40
5x10x50

Much better control now with a better abdominal wall

Semi supinated chins
7x2
3x3

Rolling DB Extensions
3x15x12
2x11-13x12

Incline Hammer Curls 3x15x6

Reverse fly 3x10 much harder as last exercise

It was my birthday yesterday and I now own a luggage scale to measure band tension with.

[DOMSPOWER]

I wasn't sure if my leg training is the best because all the heavy weeks and banded sets are very hard on my knees. Then I timed it with 30sec rest so it took a couple minutes longer on squats and it helped. Then I did tempo stuff on obliques and hamstrings which turned everything the **** around.

Box Squat bit below parallel
3x10xbw Hatfield style
3x5xbar
Minibands
2x4xbar
12x2x40

Deadlift vs minibands
12x2x70

Semi supinated chins (also 30sec rest)
11x2
Matching the total reps of the last 2-3 consecutive upper sessions

Then I took a 10 minute break to call a friend about something important and waiting for him to call me back

Janda situps 4 count up down
2x4
Then he called, I said make it quick and then we kept going for 9 minutes lol
3x4

Side Bends 4 count up down 3x10x24

Glute Kickback machine 3 count up down 3x10x50lbs

Seated leg curls 3 count hold 5 count down 3x10x30lbs
- ****ing killer on the fragile part and it was just what I've been needing

Let's see if I can do some of this again on Monday, I'm tired of being so dead after the max and 3 rep max work, and I think the super light tempo approach may be just what I should've been doing those days all along

[DOMSPOWER]

Yesterday I did 5 sec down 5sec up bodyweight squats and man did they beat my legs in the right places. I just did some triples but the control was on a whole other level.

Today bench was harder cos I did better
No need to do a fast rep if the speed comes at the cost of feeling everything that happens in all parts of the lift

Bench
3x5xbar slow
2x5x40
5x5x50

Very high incline fly 5x10x5
I found the rotator cuff issue and corrected it, so now next round of bench will be better

Standing DB Press 5x10x8

Neutral grip Cable Rows 5x10x8plates

Neutral grip Reverse fly 3x10x27
- MUCH better now

Rolling DB Extensions 4x15x12
- very hard last set

Incline hammer curls 4x15x6