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  1. #1
    Registered User DOMSPOWER's Avatar
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    War Among Worlds

    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?
    Last edited by DOMSPOWER; 10-11-2019 at 02:05 PM.
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  2. #2
    Registered User DOMSPOWER's Avatar
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    So after viking fight practice yesterday, we had a meeting, and at the end of that meeting there was a surprise ceremony for the commander that I hadn't been told about beforehand. Though it was great fun, my diet had been reduced to two liters of lactose free milk, four bananas and a kebab box for the rest of the day, haha.

    I felt asleep before 3am and stayed in bed until 12 hours later, fatuqued as hell from all the training I've been doing.

    Home session after breakfast at 3pm:

    3-5 sets band rows and 1-2 sets band pull aparts before and after, far from failure to straighten me out and awaken myself.

    An wheel triple and 2x10

    8x2-4 pull ups with like 10 seconds rest average.

    Iron session at 9pm

    Squat
    3x10x10
    2x8x50
    5x5x90

    This is great progress in the pain sensitivity department, believe it or not.

    Bent over Rows
    10x10
    2x10x50, 90
    17x120 PR beating a 20 rep ramp up set by one rep but this time I wasn't breathing heavy afterwards. And it's only my second time back to bent over rowing of any kind, so I'll say I'm doing fantastic.
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  3. #3
    Registered User DOMSPOWER's Avatar
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    Today i felt really strong, as in 100+kg for reps or a new 1RM strong... But then my elbow began bothering me again. No problem, i thought, i'll just work my arch, grip the bar hard and really get my lat flex going, but then on 80kg it came back and i had to stop.. I then tried a high incline for the first time in my life, and with my high arch i realized on the first set, that i have never worked my upper pecs properly in my entire life.. It hurt my pec minor on the same side as my bad elbow and my pecs tired out very fast, so i'm definitely gonna work this angle a lot from here on out.

    Bench
    2x20xbar
    5x10x50
    2x5x80
    20x50

    High Incline Bench Press
    30x10
    10x40
    6x60
    10x40
    8x40

    This is a ****ing embarrassment, so i HAVE to work it frequently moving forward.

    Cable Rows
    20x20kg per side
    10x20x35 per side
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  4. #4
    Registered User DOMSPOWER's Avatar
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    Some nights the last couple weeks I've been sleeping 10 hours and very deeply. Tonight wasn't one of them.

    To warm up I did a couple pull ups and some narrow grip chins twice. It was maybe 10 total reps and felt too good to quit.

    More narrow grip chins
    3-4x5
    8
    6
    10

    Then I took a moment to chill before I turned it into a marathon pull up session, knowing I got manual labor work tomorrow for the first time in months.

    Narrow Sumo Deadlift
    2x10x50
    10x90
    5x120

    Not there today either, lol.

    Calf raises and face pulls
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  5. #5
    Registered User DOMSPOWER's Avatar
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    Tonight was warm so I couldn't fall asleep till midnight. Woke up at 4am to do manual labor with my brother.

    Overhead Press
    4x10x10
    2x10x40
    2x2x50, 60
    Fail with 70

    High Incline
    2x15x10
    10x40
    8x50, 52,5
    7x40

    Inverted Rows 6x5 and 2xF with bw

    Fatigue had me twisted today.... It was as if I was in it.... And as if i was not.....
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  6. #6
    Registered User DOMSPOWER's Avatar
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    Today I did manual labor for 7 hours.

    Neutral grip Chins 20 sets of 5xbw

    Superset triangle grip Pushdowns 20 sets of 10xfull stack

    So what if I might have overstretched AC ligaments.
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  7. #7
    Registered User DOMSPOWER's Avatar
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    Yesterday was 3 hours Viking fight, though we began 20 minutes late, people talked too much, and we finished 10 minutes early. I might be getting a couple marks and I think several of the others might too.

    Today I came to the gym raging.

    8 ng chins to warmup

    Bench
    10x10
    3x10x30
    2x5x50
    3x70
    90
    110

    My right lower lat flexed so hard it hurt like hell and calmed me right back down.

    90 degree back raises
    2x20xbw, 20
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  8. #8
    Registered User DOMSPOWER's Avatar
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    Earlier today I massaged my popliteus as I found its very tight and massaging it causes great relief in my knee.

    As the day progressed, my shoulder began hurting. I guess that's what happens when I reveal a muscular deficiency and keep training while adding manual labor to my schedule (though obviously I did cut back on the training).

    I ended up just doing a bit of nothing much until I realised my shoulder actually CAN handle squats.

    Pull ups
    2
    3
    4
    5
    7

    20 cable crunches up to full stack

    Uni calf raises on step with near no rest 10, 8, 7

    Squat
    10x10, 50
    90
    110
    110
    4x2x90

    On 50 I felt the popliteus need some time to adjust, and 90kg felt like an empty bar, so I'm gonna stick with low rep work for a while.
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  9. #9
    Registered User DOMSPOWER's Avatar
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    Shoulder still sucks but everything is healing fast

    Pull ups

    Narrow sumo 3x1x120 easy of course

    Calf raises
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  10. #10
    Registered User DOMSPOWER's Avatar
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    AM i did some pull ups, band pull aparts and 15 minutes of leg raises and glute bridges ad libitum on the floor, then 10-15min lying there with calves on PVC Pipe. It turns out my right calf sucks, too.

    I also did some rotator stuff before, during and after gym, as i'm apparently ready to do a little bit of such tasks.

    PM

    Zercher Lockout
    5x10
    2x5x50
    90
    3x90
    2x1x120
    3x1x140

    KB Swings 2x100x8

    It turns out that using my calves correctly is easier on partial movements.... Good to know
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  11. #11
    Registered User DOMSPOWER's Avatar
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    It turns out yesterday's lift made my legs work better.

    Squat
    10x10
    2x10x50
    3x90
    110
    3x115
    5x2x90
    6x90

    I remember before I did 150kg for the first time, I did 3 or 4 doubles with 115kg, which I'm confident I can do now.

    I suck so much at doing rep work and multiple sets, but my legs have always grown easily.

    90 degree back raises with hold at the top
    20xbw
    5x20x20 considerable volume PR

    Neutral grip Pull ups 5x5-7

    Then a bunch of arm movements on the incline bench for rotator cuffs. I think I'm just about ready for Viking practice tomorrow.
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  12. #12
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    Today i went to viking fighting, as my shoulder is ready again. At first the muscles were tiring very easily, but at some point it felt normal, most of the time. We practiced 2 hours, cleared some wood thrash from the garden of the member who's place we practice at in place of the third training hour, then chilled for an hour after which point i drove to a different city to lift with an experienced friend of mine who has pulled 300kg.

    Bench Press
    2-3x5x50
    Close grip spoto but close to the chest
    4x5x70 finally got rid of the elbow strain
    pause on the chest but lightly touching
    2x80 for a set or two
    100kg which might be the fastest i've ever moved that weight, all grips included
    120 gross fail
    Normal grip for another gross fail then 7x80 which weren't the prettiest at the end

    It seems my connective tissues aren't quite ready to transfer maximum force yet.


    High incline DB Bench
    12x18, 24, 28 PR?
    3x10x18

    Another guy there was convinced all bells weigh 1-2kg more than written on them after having measured a number of them.

    Viking Press on a standing calf raise machine
    6x20, 30, 40, 50, 60
    8x70

    Cable Rows
    20x20, 40, 60
    16x80
    Straps
    14x100
    17x70

    Then we realised it had been 2,5 hours and agreed to call it a day. It was awesome as we had tons of interesting **** to talk about, and together we learn't quite a few things about our needs in the gym.
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  13. #13
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    Yesterday's training was great for my shoulders. We found I have some imbalances in lats and triceps that compensate for each other, and so today I trained pull ups and arms for an hour and a half because I kept focusing on these issues, and it makes me feel good.

    Semi supinated grip pull ups
    2x2
    4
    4-6 reps almost exclusively to failure and I don't know probably 15 sets or more.

    Lying Football bar tricep extensions on the floor
    12x21kg for like 10 sets

    Controlled, working on lifting evenly.

    That was 45 minutes and for the next 45 minutes I went back and forth between triceps and biceps on the cables.
    Last edited by DOMSPOWER; 10-27-2019 at 11:53 AM.
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  14. #14
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    It's been cold out since yesterday, and it's ****ing with my bones in the gym, i think.

    Yesterday PM:

    Squat
    2x?x10
    4x10x50
    15x2x90
    10x50 plus 10 calf raises with it

    Today AM:

    Warming up with some pull ups and resting squat but it wasn't enough....

    Bent over Rows
    5x10x70
    6x110
    Straps
    2x10x110
    6x130

    Neutral grip Pull ups 4x5-7

    Chest supported machine Rows with both hands and alternated for some intuitive mixture
    3 sets
    I probably reached 100 total reps; this exercise is ****ing awesome for my joints

    Side Raises 4 sets

    Face Pulls 4 sets
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  15. #15
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    I wanted to try partial squats, but my good knee didn't like it, so I moved onto partial deads, which was better to balance my hams. The cramp I had after 5x20 back raises made it shorten and pull harder..

    Rack Pulls below but not close to the knees
    Bar reps..
    2x5x55
    3x10x55
    3x5x95
    2x1x135
    3x1x175
    205 Fail
    205

    I didn't want it enough. It's fine for tightening hams, calves and lats, but not that useful really..

    Viking Press on calf machine in lbs
    2x8x70
    4x100
    130
    2 failed attempts at 160

    This machine is hard

    2 sets of calf raises and controlled pulldowns

    Then I went to train a client, then 4-5 hours after the first session i came back in to savor the last day of my membership in the gym.

    Neutral grip Pull ups
    3
    5x5-10

    Chest supported Machine Rows
    5x10x80

    High Incline DB Bench
    10x12, 20, 26
    7x32 PR?

    Viking Press on calf machine again
    2x10x70lbs

    Football bar Tricep Extensions on the floor
    4x10x21 turnt out one plate had larger diameter
    10x31, 36
    8x38,5

    Second time doing this, all above 21kg is PR

    Tomorrow at 7am I'm helping my brother put cables in the ground.
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    So I spent over 6 hours putting cables in the ground with my brother, then chilled too much for too long and so it took some time to create energy.

    Warm up routine for the day:
    Incline chest supported rotator cuff circuit:
    10 breast strokes
    10 y raises
    10 t raises
    10 m raises
    10 breast strokes

    20 bodyweight squats after each round

    3 rounds. And it's harder than it looks like as its controlled, trying to gain range of motion and tire weaker spots to engage them as they need to.

    Squat
    10xbar
    3x5x50
    4x3x80
    2x100
    120
    2x2x100
    4x120
    2x100

    Just a little bit of harmless knee cave on the last couple reps with 120, nothing alarming. This tells me I'm way past 130kg for a pain free single, as my routineless regime is ****ing awesome.
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  17. #17
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    Fatigue has been very high, so I haven't trained much at all. I did work manual labor for two days, though.

    Last night:

    Squat
    Bunch of 10's with bar
    10x50
    3x3x90

    High Incline Close grip Bench
    12xbar
    3x10x40
    It turns out lowering the bar further than full elbow flexion hurts my firearms so it became spoto press instead
    10x40
    5x50
    4x5x60

    Bent over Rows
    20xbar and 50
    3x10x90

    That session was pretty lackluster, and I really didn't even want to be there.

    What I do want now is push my squats to the point i can more easily rotate shins and thighs externally and build my high incline to the point my pec minor shuts up and my right lat and left arm isn't lacking too far behind anymore.

    This will require a bit of bent rows and a lot of cable rows, bracing based ab work, some deads and back raises, light ass squats while recovering from longer sessions, dead stop tricep extensions, one arm shoulder presses, continuing the rotator cuff work and doing the same stuff more with legs, heavy calf raises with holds for control and last a bunch of posterior chain conditioning work.

    Its all a bunch of factors, so lest you worry I'll find a way to simplify and focus hard on the meat and potatoes of it all, this time ensuring lesser need for easy days or weeks.

    In short.. I'm gonna go hard on squats and benches while backfilling with posterior chain work for reps and reps and reps in doses that make me feel good outside of the gym.
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  18. #18
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    Man, my energy sucks..

    few sets of low rep pull ups/ng chins to feelgood before a coaching sessions, where a person in pain all day long told me she isn't in pain while we train. This is big for us. She also Squatted more than an empty bar, finally, and demolished 40kg as expected (she is intimidated very easily by load).

    After that i made 5 and 12 ng chins and headed home because i was mentally tired as hell from forcing myself to be "on" for the coaching session....

    PM:

    3 rounds of RC warmup

    NG Chins
    11
    6 - this is a hell of an energy gap
    5
    6

    I was very tired by now, halfway dizzy to be honest.

    Cable Rows 10x20, 40, 55kg per side

    Straight bar Pushdowns
    20x11 plates
    20, 20, 14x15 plates (full stack)

    Superset Rope Curls 3x20 and 14x5 plates

    I've had social conflicts the past month or so but i really am not sure the drama is what's getting me down. I'm gonna start loading up on vitdamin d3 and cross my fingers that change of weather plays a part in this.

    I'm doing really well digestion wise and am down to 110kg today as a result of it, so it's odd that i'm tired and forgetful for a week straight....
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  19. #19
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    Last night i took 500mcg vitamin d3 and slept well for a change. I had another 500mcg for breakfast and felt better again a couple hours after. So i'll assume this is all i need to stay fresh.

    Great session with a friend after i did an awesome shoulder QiGong routine at home.

    Squat
    2x10x20
    10x50
    5x70
    2x90
    6x110
    2x130
    2x1x140
    5x5x90

    Very few small things need to be worked on; knees feel better than they have in a looooong time.

    Barbell Calf Raises in the squat stance
    10x90
    2x10x130

    Deadlift
    3x50
    5x90
    130
    160
    160
    190 with straps instead of double overhand

    Viking Press on the calf raise machine
    10x50
    7 or 8x70
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  20. #20
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    1pm

    Chest supported cable rope Rows
    15x1, 5, 10plates
    12x15 plates
    8 or 10x20kg added to the stack
    6 or 8 with extra 10kg
    20 with just the stack

    Face Pulls 3x12

    Ab Wheel triple with hold for breathing and bracing

    0530pm

    Viking training with a guest from another club. I fought with steel blade in hand for the first time, learnt a lot from the guest, made a headshot on two of them, one of them being the guest, and took a blow to the knee on my lower outer quad by the guest.

    My trap 2 and 3 are beat up nicely.
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  21. #21
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    Training so little most isn't worth logging seems great for my joints.

    Slightly bent bar cable Pushdowns 10x?x6 plates

    Wide grip Pull ups 5x3

    Rear delts 2x10 slow

    Back Raises 2x10 slow

    All this was just to feel like body moving, didn't concern myself with failure.

    Neutral grip Pull ups 8, 5, 4

    I'm working up pulling myself higher and having bit more control

    Superset uni Calf Raises on a high step 8, 6, 5

    Also more controlled than usual.

    Squat
    5x10x10
    3x20x10
    20x30
    20x35
    20x40

    Although super light, that was 170 total reps to practice my endurance in the small muscles that need to do more to keep knee pain away.

    I legitimately had to sit for a bit to scale down fatigue.

    Narrow Sumo Deadlift which was both cleaner and harder than usual because of the leg soreness and smaller than usual plate diameter
    10x50
    20x50 this had me ****ing shake
    10x70
    10x90
    8x110

    That was 228 total reps of legs.

    High Incline Barbell Extensions off pins 5x15x10 to practice even movement

    So I'm feeling better and at Viking practice in performing better, but in the gym in rusty. Lets see what I can do with taking it more seriously again.
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    Warm-up was more extensive...

    8 super light face pulls with bar

    Hip against wall 20 reps for glute m

    Incline rotator cuff 10 breast strokes, 10 y raises, 10 t raises, 10 m raises, 10 breast strokes

    3 rounds

    Some arm swings, 3 chins, few more breast strokes and whatnot

    NG Chins
    6
    7
    5
    4
    4

    Superset RC on the incline but only 5 reps

    Uni DB standing Press
    3x10x10
    2x10x16
    6x21
    5x23,5
    4x21

    Superset bent over side raises 3x10x3 and 10x7 for the rest of the sets

    2 light sets of pallof press

    3x8x34,5kg EZ Curls that already had the weight on it
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  23. #23
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    Today was another shot at reconditioning my shoulder joints.

    Brief warmup..

    Inverted Rows
    5
    8
    6
    5

    All presses were followed by a set of 15x3kg bent over side raises.

    Dips
    2
    4

    Some instability holds me back. Just need to get used to holding myself in that position.

    High Incline
    2x15x10
    15x30
    2x8x50

    High Incline DB
    15x16, 21
    8x23,5

    Going up the last bit seem to hurt my shoulder and cause fatigue.

    Side Raise dropsets
    20x7 and 20x3
    20x10, 20x7 and 20x3

    I had completely forgotten how awesome side raises are for me when my shoulder feels off and I can't quite figure out why.

    Cable Rows
    20x1plate per side
    5x20x2 plates per side

    Straight bar Pushdowns
    2x20x7 plates
    20x10
    16x13
    17x15 (full stack)
    1x stack plus 15kg which had uneven friction so I added a plate on the other side LOL
    4x stack and 15kg per side for a lat pull and extension which felt rather nice actually

    Then I went back down to 12 plates and did 4 supersets with rope hammer curls 6 plates for the first time, both exercises to failure on all sets.
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    High rep squats worked wonders for my technique on light weights, but because legs were tired it didn't go so well on heavier weights. This means I need to adapt to that ****.

    NG Pull ups 3x4reps with barely any rest

    Ab wheel 2 sloppy triples, need to do it more often

    Squat
    2x12x10
    2x10x50
    5x5x70
    8x2x90
    110
    2x110

    Bent over Rows
    20x50
    12x90
    10x120
    8x140 PR since I've done it before with far more momentum

    2 or 3 reps fell a little bit short but its great progress at this point in time.

    Cable Crunches 20x5, 10 and 15 plates

    I'll murder Vikings tomorrow and slay even more iron plates another time.
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  25. #25
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    Today I was all kinds of productive. I sent a message to 90 people hunting for pt clients, and I finally settled the question of whether the weird fatigue in my left vmo came from weakness there or weakness in my left glute. It turns out I have to slow down my squats to REALLY make sure my glutes are in it AT ALL TIMES.

    AM
    Bodyweight Squat superset calf raises in the squat stance
    5x20 and 20

    Band Goodmornings 5x20

    Then I went outside in the cold and used slow rest.

    Pull ups 5, 5, 5, 4, 3

    Hanging knee raises stretching out legs at hip height 3x5

    Then back in and finishing with a tiny bit of work on structures that felt tired too fast.

    Band pullaparts 2x20

    Glute against wall a set of 20,but I did then again before and after lifting weights later.

    An hour later I did 15 minutes of qigong.

    PM at 10 finishing at bedtime

    Zercher Squats off pins above parallel with 10 count hold on the last rep
    2x6x50
    3x90
    120
    140 PR I think
    4x120 PR

    Squat 2x20x50

    Back Raises 2x20 getting back into them now that hams are fine and 500mcg d vitamin has hopefully made it safe for me to push hams again

    Seated DB Press
    15x16
    13x21

    Superset Face Pulls 2x20x1 plate

    These squats, rear delt and dumbbell press sets constantly remind me that something is lacking far behind everything else. My deficiencies are laughable, but I'm gonna get me a 600kg mock total before long. This is my promise that it will happen in the beginning of 2020.
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  26. #26
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    Today I did cardio based training, and I liked it!

    Home afternoon

    Glute against wall 5x10

    Band Goodmornings 3-4x20

    PM

    KB Swings 100x8kg

    Bent over Rows
    50x10
    20x50, 90, 100
    17x110

    I've done far better than this. In fact, the numbers to slay are 20x60, 80, 100, 16x120 and 13x140.

    I'm realising how effective high rep bent rows are for me compared to medium reps.

    Cable Crunches 6x20x10plates

    Side Raises
    20x10
    10x16 PR maybe, at least the form was good on this weight for once, small arm bent and all

    When I change to a gym with Eleiko stuff in my neighbour town, I'm thinking about doing Squat/Press/Pull days thrice a week for 3 workouts during the day so I won't have to walk 5k and back every day, lol. If it happens, it will be epic.
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  27. #27
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    I've no idea why i didn't think of shrugging in the smith until today. It has far more space for weight than the barbells.

    Wide grip Pull ups
    2
    3
    4
    5

    High Incline Bench Press
    4x10x10
    10x10x30
    Close grip 4x5x50

    Face Pulls
    15x2plates
    4x20x1 plate

    I cracked the code. My right arm tends to pull too far back and cause some type of irritation in my shoulder.

    3 sets pushdowns, 2 sets cable curls and then i thought of shrugs in the smith

    Snatch grip Smith Shrugs
    30xbar
    20x20kg per side
    20x40ps
    Straps because reracking the bar is sometimes tricky in this rack
    15x50ps
    15x65ps
    15x70ps

    Haven't shrugged in forever. When i move gyms i'll easily get to 15x180kg
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    My right piriformis has gotten too tense so yesterday I just worked up to 110kg on squats and 3x10x140kg barbell calf raises.

    Today:

    Some rc and pull up warm up

    Singles on dips for either 45 minutes or and hour trying to get used to the movement.

    NG Chins
    10
    6
    5

    Very upright unilateral cable rows
    10xno plates, 10, 20, 30, 40kg added in total

    When I shift gyms I'll definitely work back up to the 61kg dumbbell for rows.
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  29. #29
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    Today is the first day in my new gym that I used to frequent. My new old gym.

    It was mostly technical and leaving room for recovery.

    Oly Deadlift toes pointing out
    3x5x50
    3x3x100
    10x1x130
    Straps
    5x1x150

    Uni straight arm pulldowns 2x30sec hold

    Coffee break and work

    Close grip Bench
    10x20
    2x10x50
    5x70

    Felt off in a tendon

    DB Rows
    10x36, 46
    7x61

    I've done better at 30kg lighter bodyweight....

    MAG Pulldown Rows
    20x50
    11x70
    9x65

    Face Pulls 2 sets
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    Today a friend of mine who won gold at PL world champs few years ago hired me to bring his bench up to 220kg after his competition in a couple weeks.

    But for me, these days are more technical than strength based.

    Paused Squat up to 6x3x80

    Narrow Sumo Deads
    3x6x60
    3x90
    120
    140

    Unilateral KB Push Press 2x20x6freakingkg

    Something is off in my shoulders having done two armed presses the majority of all my life. It's as if on presses with two arms, each arm covers the others weaknesses, and with one arm it always feel terrible in some way.

    I'll mess around with some pull ups and static band work for my torso at home during the day to try and solve whatever's going on.
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