12/24/23 - finally a light.

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 position. PPPUs felt great, as did the Inverted rows. I chose rep ranges that were submaximal so I can sustain the constant sets for 15 minutes, plus, I can practice good reps every time. 

Superset:

1) Deficit Hip Thrust

3xf (6,7,6)

2) hanging knee raise

3xf (5,5,5)

I honestly expected to get more reps on both of these movements. It felt great to just go heavy on a basic hip thrust. Of course I chose tocuse a deficit because I always want to take my glutes through a full ROM. 

I returned to the basics. I was so excited to run this program that I forgot to warm up at the start. I still did the warmup before the calisthenics portion because it doubles up as jumping and handstand practice. 

Basically, I'm running GreySkull LP for my barbell work. I picked weights that I thought would feel heavy for me but I might have underestimated my conditioning. It's alright because I know how to push these sets hard enough to still get a stimulus. I think I'll keep a 10 rep minimum for progression on my compounds. Keeping the weight relatively light helps to keep the workout quick and allows me to perform on days where I feel off. 

The supersets and giant sets kept me very honest about rest times and I feel that this new template I've designed allows me to do a lot of work in a small amount of time.