Training Logs and Autism

Warmup (2 rounds) x3 deep squat jumps x3 Half squat jumps x3 jumps Handstand attempts  Gato Deadlift 2x5, 1x20 @ 145 Superset 1) Fat bar OHP 2x5, 1x10 @100 2) Yates row 2x5, 1x20 @ 115 Giant set ASAP 15:00 (5 rounds) 1) x5e Single leg squat off bench  2) x6 Pseudo Planche Pushup  3) x8 wide grip Inverted Row Superset: 1) Deficit Hip Thrust 3xf (6,7,7) @225 2) hanging knee raises 3xf (8,7,6) This session went much better than expected. I had gotten home yesterday feeling tired, but my warmup did a good job of jump starting my body and I absolutely killed the session. The weights are of course still light but I could feel myself powering through them well. OHP unfortunately feels heavy. I did 3-5 bodyweight squats after each superset of press/rows so I could instantly jump into my circuit. I must have counted wrong last time I ran this circuit because I felt like I worked better and faster but I did one less round AND my upper body got too fatigued to complete the se...

Squats 2x5, 1x15 @185lb The sensation of having weight on my back will take a few sessions to get used to. This is a very light weight for me and yet it felt heavy just sitting there. Moving the weight was another story. My legs had no problem pushing. I know I could have pushed this set much further but I let myself stop due to discomfort. This is something else I will have to get used to again. Also, my right leg is STILL experiencing discomfort at the bottom. My left leg takes on more of the load to compensate. Superset 1) Close grip fat bar bench with flat back and knees up 2x5, 1x10 @ 135lb I chose a variation of the bench press that would target my chest and triceps the most. While I like the fat-bar I'm pretty much using it because it's the only other bar I have available besides my olympic bar. I'm not sure how much better I would have done with a conventional bench press in my weakened state, but I certainly felt humbled by this variation.  2) Bent-over row (floati...

Gato Deadlifts 2x5, 1xf(16) @ 135 This is a heels-together, widest grip SLDL/RDL. It targets the posterior chain greater than any other hinge I've ever performed. I thought with how mechanically disadvantaged the leverage is, I'd get a lot less reps.  Superset: 1) Fat Bar Press @ 95lb 2x5, 1xf(10) 2) Yates row @95lb 2x5, 1xf(19) My pressing strength has greatly deteriorated. Hopefully muscle memory enables me to surpass my old numbers and have the strength to perform the handstand work I was once capable of. The Yates rows were much too light, but I'm okay with that because I've neglected all types of rowing throughout my training life. I don't want to rush into the heaviest weights end sacrifice form.  Warmup Giant Set (2 rounds) Full squat jump x3 Half squat jump x3 Jump x3 Handstand attempts  Giant set AMSAP 15:00 (6 rounds) 1) Single Leg Squats off bench x5e 2) Pseudo Planche Pushups x6 3) Wide Inverted Row x8 My right leg is still giving me grief at the bottom ...

Warmup: x12 squats x3 deep squat jumps x3 quarter squat jumps  x3 jumps x3e BSS 4xf Single leg squat off bench (5,8,10,8) I was NOT feeling good. My right leg is slowly getting better but I still have discomfort at the bottom position. I did a 4th set to make up for the crappy first two sets. 3xfe single leg glute extensions (15,16,12) I still need to find a name for these. I love this movement. Amazing glute burn and I also love the hamstring stimulus. Surprisingly I've felt that this movement has helped me feel a lot more graceful in everyday movement. 3xfe Elevated Single leg hip thrust (10,10,9) I used a more conventional form for hip thrusts today because I don't need to focus as hard to put out reps and feel them where I want to. I feel like weighted double leg variations would be more productive and save me some time.  I did not feel well  going into that session yesterday. It was right after a hard day of work. I slept for 3-4 hours the night before and gorged mys...

a single set of 2:40 squat @ 95lbs (46 reps) I've been recovering from a respiratory infection and thought I would be good to go. I originally planned to do more barbell work, but that one set left me very tired. It was difficult for my cardio, but what really killed me was my right knee. It felt stiff after the 3x10 single leg squats from the previous session. My left leg took on most of the load and it caused me to take slightly longer pauses between reps. I performed 2 less reps with 10 more seconds than last time.... I'm not going to lie, this was very demoralizing and made me question whether or not I wanted to continue the program.... if I was even capable. I had to remind myself that not every day would be a perfect day, and besides, it wasn't a totally terrible performance. Even though it was difficult for my cardio, it didn't FLOOR me like the very first 2:00 session did.  On another note, I'm considering changing my split to a full-body calisthenics/weigh...

Warmup 20 Total bodyweight squats Work Sets 3x10 atg single leg squats off platform Very happy with my progress on this movement. My reps are strict and graceful. Balance has greatly improved. My right leg is healing. Less clicking and discomfort. Volume PR!  3xf Pendulum single leg squats off of a ladder (11,10,10) I had nowhere to practice single leg hip thrusts. For pure glute stimulus I don't think these pendulum squats were better but I still think they're a valuable assistance movement for single leg squatting, specifically isolating the bottom position  3xf Gato glute hinges (10,9,9) I invented this movement (a single leg round-back goodmorning) to use when I don't have access to a hyperextension apparatus. I think the previous two movements really pre-fatigued my glutes because my hamstrings started to take over by the end of each set and I didn't get a big glute burn. Single leg round-back extensions (there's gotta be a name for these...) are FAR superior b...

Work sets: Superset until fatigued: 1. xf handstands 2. xf Pull ups on elevated block Despite not practicing in over a week, my handstands have gotten cleaner and longer in duration. Perhaps the ab and glute isolation has made my trunk more stable. Weight loss has certainly helped.  Superset 3x 1. xf Pseudo-Planche Pushup  (10, 8, 5) 2. xf Close-grip pull ups on elevated block (5, 5, 3) Performance was as expected. PPPU's are an amazing variation for the chest. I don't think I get nearly as much stimulus with even traditional chest isolation.  3xf standing single arm incline pike press(9, 6, 5) I'm leaner but heavier than when I used to perform calisthenics years ago and my upper body strength has regressed over this past year. That's what I get for skipping upper body days....  I'm completely unable to do any full head/handstand presses, and had nowhere to do full depth pike presses.... I had to improvise with a rail that was below hip height. I tried to get as ver...

Work sets: 30 minute superset: 1. xf  Hanging leg raise  2. xf Deficit hip thrust @ 65lbs I decided to do a simple conditioning workout that would also double up as hypertrophy work for my abs and glutes.... I was very disappointed in this session and it made me realize that I've taken a few trends in my training too far. I've recently become enamored with having as deep of a stretch as possible while maintaining a good mind muscle connection throughout the set (feeling the muscle). I've also attempted to choose mechanically disadvantaged movements that make the most out of the least weight because my energy levels are inconsistent. The combination of these 3 ideas led me to doing deficit hip thrusts with weight that is much too light: I was afraid of compensating with muscles besides my glutes.... but I sacrificed my stimulus entirely. My glutes got a minor pump but absolutely no DOMS.  Sadly this session also failed as conditioning work: I just never got out of breath. ...

Warmup: 15x squats 3x3 deep squat jumps 1x5e bulgarian split squats Work Sets: 3xfe single leg squats off bench (10,6,6) Right leg felt good enough to squat with but it clicked a LOT. in any case, both of my legs have now PRd 2:30s squat @ 95lb (48 reps)  My cardio felt great here. I was shocked. Quad burn was INSANE. I'm hoping the cardio/endurance adaptations happen fast enough that I can get through the later 3:00+ sets without dying.  3xfe Single leg glute focused hypers (15, 16, 12) 3xf @ 105lb Gato Deadlift (15, 12, 14) 3xf Pistol Hip thrusts (12, 11, 9) I was joined by my cousin Nel who performed essentially the same routine. Only two movements had to be modified for his strength levels. Step ups replaced single leg squats and two-legged glute hypers had to be performed rather than single leg. Nel is a fantastic training partner. Besides the fact that I enjoy his company, he trains seriously and adapts incredibly fast to new movements. He naturally has a great level of ...

Warm-up: BW squat x15 Deep squat jumps 3x3 BSS 1x3e Single Leg Squat off of bench 1x10L (PR) 1x4R (injury from previous session)  Squat 2:00 @ 95lbs (35) Single leg hyperextension (glute focus)  3xFe (10,12,11)  Heels-together widest grip SLDL 3xF @ 95lb (14, 10, 12)  Pistol hip thrust  3xF (7,7,6) I made the decision to incorporate the  Hungarian Oak Leg Blast method  into my training because I love high rep squatting but I'm not in the physical or lifestyle condition to run a classical 20 rep squat routine. Besides, this routine has been in my "backlog" for years! While it's meant for accumulating mass, I'm using it during a cut to help me rebuild my conditioning and help me lean out further. I should be able to lift 95lbs for any amount of reps on any day.... Of course, I don't believe in running cookie cutter routines as written. I'm incorporating the meat of this program into a heavily calisthenics-based routine I've already been running. Assistan...