12/6/23 - Leg Calisthenics + Beginning Hungarian Oak Leg Blast

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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. Assistance work is very glute focused. 

I'm happy with most of my exercise selection. Currently I'm assessing the efficacy of pistol hip thrusts. They're essentially a single leg hip thrust done off of a small deficit. The active foot is kept very close to the body while the free leg is held out, mimicking the bottom of a pistol squat. With this movement I hope to accumulate mass in my glutes while strengthening the bottom position of my single leg squats. Seeing as I hit a 4 rep PR on my weak leg, it may be beneficial for the latter goal. 

Edit 12/16/23: realized I mislabeled the year as 2020 instead of 2023. Oops haha!

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