12/21/23 - frustration. calisthenics legs.

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 myself on 7-11 pizza immediately prior.... 

I was SUPPOSED to do a Hungarian oak timed squat set, but there was no way it was happening with the way I was feeling. I thought I was in the right point of my life to try the routine, but there are way too many factors working against me. My opportunities to take training days at home seem to be getting further apart. I train twice a week at home if I'm lucky. The time I even have to train is getting shorter. My energy is getting worse....  ultimately I'm afraid I won't be making the adaptations necessary to complete this program.

I need a more balanced routine. My strength levels have plummeted and I can tell by how I perform at work. My movement is more coordinated and graceful. My legs certainly feel strong, but everything above my pelvis feels frail. I used to feel like like hercules with the way I'd lift and carry stuff with ease, but now I feel mortal. On top of that my coworkers are starting to ask me if I still work out. My upper body looks tiny... too bad I can't wear shorts too work.  They would certainly have no questions if my legs were visible. 

I would normally run 5/3/1 at a time like this. It would fit my needs perfectly except that I've regressed too far after this period of inconsistency. I've also lost 40lbs, some of which was certainly muscle. I need an AGRESSIVE linear progression. It might be the perfect way to transition into recomp and later a bulk. I just need to incorporate calisthenics into my routine and I will be happy.