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  1. #601
    Registered User DOMSPOWER's Avatar
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    Today my coach told me he did full body 3 days a week for 15 years and advised me to do the same even if just bodyweight or empty bar. Gave me the fundamentals.. so instead of several quad exercises for instance, I alternate back squat, front squat and hack squat each time with zero expectation of pushing it. So I tried that style today.

    Squat 4-5x6xbar bit slower

    Dumbbell shoulder press 2x15x7kg

    Deadlift 3x5x60kg

    30 pulldowns and 15 leg curls.

    I think doing "mobility" workouts like this thrice weekly will be great. He said he will send the a program of it in a few days using the conjugate principle for the extra exercises.
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  2. #602
    Registered User DOMSPOWER's Avatar
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    Yesterday was my first day on my new program. I really believe this is the one, as my coach understand my limits a lot better at this stage. It looks great, felt amazing and he is finally bringing his own roots into it, as this is how weightlifters used to set up their training 20+ years ago.

    squat tempo 3.0.3 3*5 empty bar
    snatch deadlift 3*5 slow eccentric 40kg
    bench press close grip slow eccentric 3*5 empty bar and 40kg last set
    lat pull down 3*12 20kg
    barbell row 3*12 35kg pulled up to rib cage and sternum cos it was so light and that really broke my ribs up.

    Skipped arms due to stretching biceps with the hard wall type stretch all day long at work.
    The slow squats got me into a way better position with much more glutes while not kinda getting into a good morning to over avoid knee strain like when I first came to this gym.

    Today he gave me "25 minutes cardio and burpees." Not knowing what the **** or why the ****, i did this for safety and health:

    10min row
    10min air bike
    Bench 3x50x3kg dumbbells
    Face Rows also not full ROM 3x50
    Bench Plank 3x20sec
    Calf raises on plain floor 3x50

    All this should cover burpees with no risk of damaging collar bone of overloading psoas/quad/knee.

    My calves have been really sore since I overtrained several weeks ago. Tried stretching and they needed it a LOT.
    First set on them felt super sore and I kinda wanted to quit.

    Tomorrow is full body again. Can't wait.
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  3. #603
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    Today's workout was very effective! Used baby weights on legs and torso to avoid overloading things and it actually helped a lot with getting little muscles involved.
    Did 4 and 5 count negatives.

    hack squat slow eccentric superset with hamstring curl
    3*15+15
    10kg per side 10reps
    12kg 15reps

    overhead press 3*8 empty bar

    good morning slow eccentric 3*5 empty bar

    upright row 3*15 10kg dumbbells 12reps

    biceps z bar 3*12 30kg

    triceps z bar 3*12 30kg
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  4. #604
    Registered User DOMSPOWER's Avatar
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    Okay so two days ago I did some cardio.... 2km air bike, 1km air run, 500m row.

    And yesterday after going out with a visitor and drinking and eating the best pizza slices ever on several visits and then at the end walking around 2,5 hours before getting to the gym, I was beat down and did the following:

    Tiny bit of quad stretching which seemed unnecessary as walking with emphasis on heel pressure has apparently removed almost all tightness and soreness from my quad.

    One leg deadlift with hand on the wall for balance
    2x12x12kg kettlebell
    Hard as **** and my glutes are really sore today!!

    DB incline 4count eccentric 3x8x10kg
    Last set intuitively faster and with much harder squeeze, really hit home.

    Couple pull ups... Meaning two singles! Lol. Again with big squeeze, really made it better and harder. A rib felt like it moved, so I was happy.

    Dead.
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  5. #605
    Registered User DOMSPOWER's Avatar
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    Yesterday I performed better yet my calf was apparently way more tight than usual, so it hurt inside my knee and even on non knee area on that inside part. I also really got my serratus engaged to the point I stopped after just one set of bench and tiny pulls were actually hard to balance at all times + I had to skip a lot of back work/change exercises.

    Squat 3 count down and up 3x5xbarbell

    Close grip bench 5 count down 5xbar

    Snatch grip Deadlift 5 count down 3x5x45kg

    More intuitive tempo, 2-3 each way:
    TRX Rows 2x8

    Hammer Curls 3x15x9kg

    TRX Skull Crushers 6x6

    Today I've been very tired after hitting those weak little spots. Was glued to the bed in the morning, got up 4 minutes before the bus went, watched it leave right in front of me and got a ride to work from a colleague who just got in his car there at the same time.

    2000m air bike
    4-5min air runner with a dead display
    500m rowing machine

    Bit of stretching before and after. Less than half hour total, and I think this might actually be my sweet spot.
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  6. #606
    Registered User DOMSPOWER's Avatar
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    Two days ago:

    Air bike 2000m
    Air run 500m
    Row 500m

    Almost comfortable for my knee and shoulders. 20-25min total with rest time and bit of stretching before and after.

    Yesterday:

    I was super tired from finally having weak muscles come into play.

    Hack Squat 5 count down 10x20kg
    Superset Lying Leg Curls 15x12kg
    One set each and no thank you to more.

    Then 2 supersets
    Pulldowns 15x16kg felt it up by the chest in my serratus man
    Standing shoulder dumbbell presses 10kgx8 and 10reps not full ROM

    Goodmornings 5count down
    3x8xbar
    Made me feel much more limber.

    Today I walked around a lot no cardio.
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  7. #607
    Registered User DOMSPOWER's Avatar
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    Today was pretty good.

    Some quad and adductor stretching, some boxing bag work to warmup and then more stretching to make up for it.

    Single leg Deadlift with hand on wall for balance
    2x12x12kg kettlebell just like last time but less awful and brutal

    Front Squat 5count eccentric
    2x5xbar

    I think if i just do ultra light leg work in combination with stretching, then I will soon be able to do some proper weights.

    Incline DB Bench 5 count eccentric and loads of squeezing at all times
    3x8x5kg

    Trisets
    Pulldowns with back lean like incline 3x15x10 stack plates
    Standing not full range dumbbell shoulder presses 3x15x5kg and I don't know if the last set was 10 or 15 reps
    Push ups 15, 10 and 6 reps which were really good for that constant squeeze today

    Alternated dumbbell curls
    3x15x7,5kg

    Rope pushdowns
    15x5 stack plates
    15x6 plates
    Really hard in my left tricep and easy on my right tricep for some reason.

    I don't get why rope pushdowns are only for bodybuilders.... If you don't do the pull apart at the bottom, then it becomes neutral grip just like football bar skull crushers except different angle.
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  8. #608
    Registered User DOMSPOWER's Avatar
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    Yesterday's training was something like:

    3-5ciunt eccentric squats
    2x5xbw
    3x5xbar
    Much better when going slower wherever I feel I need extra time and with some extra coaching from coach.

    5count eccentric Snatch grip Deadlift 3x5x40kg
    Much different on my knee on both exercises this workout and even since then in my daily doings.

    Bent over Rows to sternum 3x12x40kg

    5count eccentric Close grip Bench Press 3x5xbar
    Much better, minimizing gaps and feeling tension in my neck but less and less of it.

    I think that was it for legs abd torso.

    Hammer curls 3x15x10kg

    Single arm dead stop floor tricep extension
    3x12x12kg kettlebell

    Today:

    Took the bus to a bakery for taste testing for my birthday. Got ****ing stuffed.

    Walked 45min to the gym where my coach yelled a lot of bs about *******.

    Did 20min on the air bike where I used just arms whenever my lower thighs got tired until they felt fresh again.

    This was an excellent way to condition my legs and get blood moving in my sore rib cage with slow and steady tempo.

    Bit of stretching.

    Walk to bus as always. Feeling great!
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  9. #609
    Registered User DOMSPOWER's Avatar
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    Today I was super sore in my ribs, apparently. And fatigued near my knee as well.

    Lying leg curls 3x15x8kg
    Superset 5 super slow bodyweight squats starting with the shortstop posture exercise and then down into the squat.

    Then went home and did 50 miniband bench presses from the wall to recuperate.

    No gym for the rest of the week. Home stuff on Saturday.
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  10. #610
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    Today I got built like a ****ing fridge after having birthday party and a weekend of booze.

    Good morning small bar not even women's far 5count down
    8, 5 and 5 reps

    Superset more like 10 count most eccentrics and 5 up bodyweight squat 2x5

    Really tough stuff actually.

    Snatch grip Deadlifts with women's bar 35kg 5-6reps per set
    First set 5 count down and controlled up
    Then my coach had me go ekstra slow, more like 8 count down and 5 up although not on all reps
    2 more sets

    Damn.

    Snatch grip Bent over Rows 35kg
    2x15
    1x20reps hard

    Close grip Bench Press
    5xbar 3 count ish eccentric
    3x5xbar 5 count

    Much better now when I do fewer torso exercises and go really slow.

    Hammer curls around 3 up down 6kg
    18
    I don't know 10 or 12.

    EZ Skull Crushers same tempo or sometimes on the lower range 25kg
    8reps
    7
    5 or maybe 6 but it was HARD.

    I was walking home like a wall of bricks from engaging all kinds of things and having a MASSIVE PUMP.
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  11. #611
    Registered User DOMSPOWER's Avatar
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    Everything today was intuitive tempo, 3+ seconds each way. Lots of 8+ even.

    Lying leg curls
    2x15x4kg so slow it would not fly up +1 ultra slow bodyweight squat
    2x10x8kg +3 squats

    Pulldowns I don't know baby weights
    8reps
    Plus 8 shoulder presses standing with 5kgs
    3 supersets

    Then 1 set biceps 2 sets triceps more like 2-3 seconds and could tell today was not the day to push it.
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  12. #612
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    Yesterday was 15min bike total and some stretching in-between.

    Today was less squats to recover after seeing massive health improvements over the week.

    One leg deadlift
    2x12x12kg kb
    Superset 1 slow squat after each leg
    30sec rest between each leg.

    1 set slow incline pulldowns and incline bench 6x5kg feeling some burn and improvements as well.

    Randomly got offered an early ride home and took it.
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  13. #613
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    Tonight at 10:30pm I tried some of the squat university shoulder exercises with pushing hands out against a miniband at different angles to work the external-lateral rotation muscles.

    After playing around everywhere including some reverse pull apart holds I did the following workout:

    About 3 sec down and up on everything.

    Shoulder press 3x5

    Standing bench press 3x5

    Bicep curls 3x8
    Very hard on left arm!

    Then without the band:

    Bodyweight squats 3x5

    Push ups 3x3

    Not a superset, the push ups were very hard and last set a bit rushed, so maybe 2 secs on some of them.

    I had so much cracking and loosening from this workout, it is insane.
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  14. #614
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    Today in the morning I was able to get in the perfect leg workout.

    I tried working the end range with front foot elevated split squats.
    Front foot being elevated on the couch lol.
    3x5 controlled tempo
    Really felt some muscles engaging that I don't usually feel.

    Then moved into bodyweight squats controlled tempo
    3x5
    Legs had much more control after that safe split squat variation.

    Bodyweight single leg RDL
    3x5 really got the extra out of my legs

    All the tissues that need back in the game got worked here.
    Knee joint needs to adapt to it and for once it actually feels possible.

    The way I'm walking in better, and knee fatigue is low enough that it does not ruin my gait when I feel it.
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  15. #615
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    Yesterday I was still sore in my thighs and knees after that rehab stuff, so I did:

    Squats 5 count down, pause for however long to get things connected and 3 count up
    4 doubles with the empty bar

    Snatch grip Romanian Deadlift 5 count down 5 count up 3x5x40kg

    It did NOT feel like I had been out the gym for a week. My technique and body awareness had improved a lot.

    Then today I did my morning walk before going on the bus to work, so I could sneak 20 minutes work gym time in.

    Rope pushdowns
    15x5 stack plates
    15x7
    15x9 which is the full stack
    I'm not counting the first plate which is half size. Hence 9 stacks full stack.

    Each set followed by 15x20kg EZ preacher curls.

    Overhead Press 2x10xbar
    Felt really good. Barbell is safe now.
    By the way I also did my lateral rotation exercises before going to work.

    Shoulder superset:
    The upright row into external overhead rotation exercise.... Upright overhead row?? Super hard on rear delts actually. 10x4kg
    Side Raises 10x4kg

    2 supersets, I think. Or was it 3.

    All I know is I was super fatigued now after only 15 minutes.

    3 minutes air bike and hasta la vista.

    After work:

    Pulldowns 3x10x35kg
    Progress.

    Farmers walks 200+m
    3 sets of 20kg kettlebells.
    Felt like my right clavicle was being pulled down hard.

    Bit of quad stretching. They're tighter now but in a way that feels healthy.

    5 min air bike.

    Then coach rambled my ears off about steroids and *******, all of a sudden I had 11 minutes to walk 15 minutes so I ran.
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  16. #616
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    In the morning I did a bit of lateral external rotation squeeze stuff again. And as warmup after work I did it again where I hold the arms up in front of my head.

    And tons of band pull aparts that really corrected something.

    Then front band raises
    15 reps
    11
    12
    Actually ended up going to failure for something that was meant as a warmup.... Really got something that is lacking.

    Close grip Bench Press
    7 or so with bar starting at 5count both ways and going to 3 without thinking about it
    10x40kg
    15x50kg
    Add 5kg per side and 5 reps.
    Perfect math.

    Incline dumbbell bench
    10kgs
    15
    12
    11reps

    Perfect workout.
    No need to risk ****ing it up. Grabbed my **** and left.
    Last edited by DOMSPOWER; 01-04-2024 at 02:58 PM.
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  17. #617
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    Today I had enough of sitting in front of a computer all the time so I did only two hours overtime so that there was time in the day for a workout.

    But before work I walked at home so I could do cardio at the work gym. 15min air bike before I clocked in.

    After work:

    Bit bent bar pushdowns
    3x20x24kg
    20x39
    15x59
    6x84 strict full stack
    13 or 14x69 heeeeh

    Skull Crushers 3-4 count down and 1-2count up at first but slower and slower as I got tired
    4 sets of ? reps with 25kg ez bar

    I was shaking like crazy on every set!!

    Snatch grip with slightly closer hands Bent over Row to sternum
    15xbar
    12x50kg
    2x10x70kg

    Upright overhead row or whatever the **** it's called 4x15x3kg dumbbells

    5 min air runner without tiring.
    Last edited by DOMSPOWER; 01-05-2024 at 02:32 PM.
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  18. #618
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    My coach actually agrees with me to do like the Lilliebridges and put Deadlift before Squats next week. I'm kinda running my own training now and he is actually counseling me more now that he can't just think to himself that I'm on his program and everything is fine.

    Spent a lot of time loosening my left torso and regaining t spine movement. Got pretty stiff after the rows and weekend. Did some pull ups in that as well.

    And 5 slow bodyweight squats. Yep more rib and upper back mobility helps my knee.

    Split squat with front foot elevated on 50cm box
    3x5

    Last set made my sore inner knees crack up.

    Retest 5 bodyweight squats.
    Didn't need to go quite as slow this time.

    Barbell squats
    5xbar 5 count down 3 pause 3 up
    5x40kg 3 down I don't know maybe still pause and slower up
    5x50kg 3 down no pause normal up
    8x70kg normal down as well
    Got me sore above knee but not long after that went away.

    Snatch grip RDL 5 count down and up
    3x5x40kg

    Single leg RDL with hand on wall for support
    2x8x12kg kettlebell

    Then I tried an overhead walk to loosen up my torso... 100+m each way....
    3kg dumbbells and couldn't keep my arms straight so on the way back I kept dumbbells down at shoulders... Super hard also.

    No wonder my shoulders can't support heavy weights man.

    Bit of quad stretching and 10min air bike.
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  19. #619
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    Today my torso loosened and I understood it's a tight left lat issue. Here's what I did about it.

    3 rounds just a brief rest of some breaths or bit of water whenever I felt like it.
    10 pulldown rows leaning way back and holding it x5stack plates
    50 steps of pushing the treadmill while powered off
    30 count bench Plank
    6 controlled bodyweight squats above parallel

    This really got my lat loosened and my thigh muscles engaged and pumped in a healthy way that will surely help me rejuvenate.

    Bit of quad stretching.

    5min air bike and bus home.
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  20. #620
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    Today was a great day.
    Found out yesterday now that my lat has loosened that the oblique is also stiff.. so improved that and got the other one more engaged which has led to feeling better during the day.

    Band pull aparts 3x20reps

    Lateral external rotation holds 4 sets of whatever felt good

    Band front raises 3x12
    This time the left side felt weak and sore around front rotator cuff and bicep tendon parts.

    My coach said my bench is my nicest looking lift so after seeing my improvements and rep work he said let's go up to 100kg.

    Paused close grip Bench Press
    2x10xbar
    10x40kg
    10x55
    1x75
    1x90 bit sore in my right clavicle so took extra break
    100kg !!

    Slightly bent bar pushdowns
    10x34kg
    6x64
    5x84
    Triceps were dead man. Slowed way down in the final bit on bench- same way as I do on skull crushers.

    Bent over Rows to sternum and with normal grip this time
    8 sets
    10-15reps
    50kg

    Hanging leg raises 2x5reps

    Air bike 15min.
    Last edited by DOMSPOWER; 01-11-2024 at 01:33 PM.
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  21. #621
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    Yesterday was extra support work.

    Then as I was waiting for a ride, my coach did a bit of deadlift and invited me to join.

    Band pull aparts even front raises... Anything to make rotator cuffs feel normal, as they have been feeling good but were tired and sore when I started the band stuff.

    Took a while.

    3 sets plank/rotation side/stir the pot by moving myself anything I felt useful until I tired out on one of the lower boxes.

    Then cable rope pushdowns and bit bent bar curls
    3x20 and 1x17x36kg I think
    And 4x10-20x16kg

    Floor skull crushers with ez bar barely touching my forehead
    15xbar
    10x20kg
    5 or 10x40
    0x60. Even with cheat it just came over on my chest
    Partner assisted concentric, isometric with slightly bent elbows 12-15 seconds or so until it falls and resisting the eccentric
    60kg
    70kg

    Neat.

    7 min walking on air runner and the joined my coach on his final 3 rounds of 15 min fast and 45 sec slow or resting. Him on bike me running and walking.

    Then deadlifts
    2-3x60kg
    2x90
    1x120
    1x150 all double overhand no straps

    He said I got a bit uneven and to do no more.
    Right oblique is a b.
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  22. #622
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    My glute has been bum today since pulling bit heavy, being out cold much if yesterday so barely any walking and having that sides oblique start getting in the game, so the outer glute is naturally used more.

    Nothing a bit of stretching can't help.

    Split squat with front foot 50cm elevated 3x5
    Felt little bit sore in very small places now, big weekly improvements.

    Deadlift fairly slow 5x3x40kg
    One side or the other hit the floor slightly sooner than the opposite side until the very last rep on last set.

    Squat started as a deadlift and power clean etc
    5 count down and 5 count up
    5x40kg
    Feet came out a bit wider, natural improvement with the increased hip mobility lately.

    One legged RDL with other hand on a wall for support
    2x8x12kg kettlebell
    Much easier to do and much easier to hit the trail **** spots.

    Then left so as to conserve energy for recovery.
    Ate 3 beefs now instead of 2.
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  23. #623
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    After a week of fatigue and headaches, and starting my last two days with being unwise to trust a fart, I'll say I did pretty good today.

    Band pull aparts 3x20

    Lateral band rotation 3x15count
    Superset 10 standing bench presses with same band stuff although not hands outside elbows

    Band front raises 3x15

    Outer pecs and stuff is pretty tired and tense honestly.
    Did lots of quad and hamstring stretches between these sets.

    Paused close grip Bench Press where I did better with leg drive
    10xbar
    15xbar
    6x40kg
    10x40
    10x50
    15x60
    Remember I did 10x55 last week following 40kg. And while tired and stiff like this.

    Then I only trained my lats with light weight which helped me feel better and really gave me a better connection and technique that I've been looking for on bench.

    T bar rows 4x25x10kg allll the way up

    Pulldowns 3x15x16kg

    Air runner 1min walk 1min run for 10 minutes.

    Some ****ing around and 5 hanging bent leg raises.
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  24. #624
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    I have matched with a chick online 10 days ago, met her 8 days ago and been texted "love you" by her 5 hours ago. She massaged my back and we were both shocked how many spots were sore and tight. That shows my needs pretty well I'll say.

    Yesterday session was short for feeling ****ed:

    Split squat with front foot elevated 50cm 3x5
    With some plank stuff and dead hangs as well to try and rearrange things.

    Squat
    2x5xbar could really feel the lower lats block me, and they hurt 3-4 times in the morning when I picked something up even from a table
    5x40
    5x60kg

    One legged RDL 8x12kg
    Felt like opposite country between my legs.

    Today:

    Work gym pulldowns with tad more backwards lean
    3x20x3 stack plates
    Really good awareness here

    Air bike 10min

    Back raises 10reps
    Really affected my leg.
    When the hamstring is engaged more, I feel the quad more. By training very low volumes, I can tell that feeling the quad is actually safe and part of the process.
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  25. #625
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    Yesterday went VERY well.

    Did some band rotations, bit of dead hangs, lateral external rotation and then the 3x20 pull aparts and 3x15 front raises with also band.

    Chest supported t bar rows to connect for the bench setup
    2x8x20kg
    10x20kg
    10x25kg

    First set not as high up, so all the more reason to keep using this.

    Paused close grip Bench Press
    10xwomens bar basically threw it up and out of my hands
    10x35kg
    10x55
    8x75 hard last rep yet felt great after!

    1 set upright overhead rows and yeah no thanks done

    So I did bent bar pushdowns with a shrugged posture and half reps or less to kinda imitate my close grip bench lockout
    24kg
    44-45 reps maybe
    25ish
    And I don't know 25 again maybe and then who knows or cares 22.
    4 total sets.
    Elbows are still reminding me I did that. So they need it.

    Today I ran around a bit and up and down while getting to a friend to pick something up. Might run again later to a grocery store.
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  26. #626
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    Today was really good.

    Started with LOADS of quad and hamstring stretches. And little other stuff.

    50cm front foot elevated split squats 3x5xbw
    Feels much more natural now.

    Deadlift double overhand
    5x50kg
    5x100
    5x120 easy

    Squat 5count down and up
    2x5xwomens bar
    5x35kg plus some extra reps my coach guided me through before stopping that set

    He commented more hips to avoid goodmornings and I really got my upper back into it..hence the next exercise, which even starts at that point of squats where good morning sometimes happens.

    One handed kettlebell deadlift 3x10x16kg
    Really good on the upper back meats.

    Tired legs man. Alround great deal.
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  27. #627
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    3 days ago I finished the work day with 20min air bike. Felt good man.

    Yesterday I beat my back like crazy.

    Band pull aparts 3x20

    Band front raises 3x15

    Chest supported t bar rows 3-4x10x20kg
    Felt really good, much improvement.

    Paused close grip bench
    20xbar
    10x40kg
    10x60 shoulders need to adapt to improvements
    Touching the t shirt with the bar and pausing
    2x3x60
    8x40 - this had me shaking!

    Then coach had me practice my scapula stuff.

    Scapula pull ups
    5x3 with bodyweight
    5x1

    He saw I needed more retraction, so I did that and continued with singles. Very effective!

    Today I did 10 min on the air bike and said my back muscles won't do well with 20.
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  28. #628
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    Today I finally got my scaps and traps working. Due to stiffness coming out kinda through the lat, I figure it's there's major and external rotations can help.

    External cable rotations 2x8x4kg
    Super hard and useful to get shoulders back effortlessly.

    Band pull aparts 3x5
    Have done them several times a day up to 5 reps.

    50cm front foot elevated split squat 3x5 easy
    Superset weightless floor unilateral leg curls 3x10
    Lower ham has become sore and my girl TORTURED me when massaging it.... This exercise was hard on the muscle attachment man.

    8kg kettlebell around the body changing hands 10+ times each way.. made me crack some places in my torso.

    WORKOUT.

    Squats
    2x6x25kg as I joined some guys using a woman's bar
    5x45
    5x65
    5x85 coach said FINALLY PERFECT add a little more weight
    3x100kg PERFECT according to him though I disagree a little bit

    Deadlift 3x5x55kg

    Belt squats using dip belt and kettlebell 2x15x42kg
    Not deep at all due to chain length. Hard on some places though.

    Unilateral and hand on wall supported stiff legged Deadlift 3x8x10kg Kettlebell
    God damnit!

    Floor ab bicycle motion 2x50 total reps
    Cramped up loads since then.

    Super exciting to know I'm gonna get to do deadlifts hard next week and then surpass this on squats the week after that.
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  29. #629
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    My scapula control has improved so much in so many little ways it's insane.

    Yesterday morning I did some external rotations, rear delts, side raises and stir the pot which was super hard going counter clock wise.

    Today:

    Grouped some exercises together:
    Reverse grip hang
    Hamstring stretch
    Reverse grip hang
    Quad stretch

    Kept going until I could reach the floor kinda comfortably, my quad and hip flexors weren't so bad and I could keep my whole palm on the pull up bar while getting shoulders down and together.

    Chest supported t bar shrug to rows 3x8x10kg

    Unilateral pulldowns 3x8x12kg

    Bent over side raises 3x?x3kg

    Reverse grip bench
    2x10xwomens bar
    3x5x35kg
    Last set felt like I really nailed it and it got easy.

    Then 2 rounds of who knows how many reps with 5kg
    Floor reverse grip triceps
    Reverse grip curls
    Side raises
    Curls
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  30. #630
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    Today was a great day.
    I worked from home and so literally got paid to **** my girl.

    Warmup was faster this time with the hangs and thigh stretches.
    Did some adductor mobility at home the days leading up to this.

    50cm front foot elevated split squats and this time much more range of motion going up on my toes
    2x8reps

    Deadlift
    4x5x45kg trying to get my muscles coordinated as they adapt to new and improved ways
    3x95
    5x95
    8x125 grip issue

    Alternating squats and deads every week is great. I really feel I can push harder and harder now, maybe I'll rep three plates next time. And because deads make me feel too fatiqued some places to do the healthy unilateral stuff.

    Squats 5count down and up with pauses sometimes
    5xwomens bar
    3x45kg
    3 or I don't know maybe I did 5 again same weight

    Restless giant sets:
    Hamstring curls 15x20kg
    Plate loaded leg extensions 15x20kg
    Hack squat calf raises 15x20kg
    Lying bicycle leg lowering raise thing 20 total reps

    Air bike 5min.
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