Training Logs and Autism

Warmup 1 round 3x atg tuck jump 3x Half tuck jump 3x tuck jump Handstand practice Held a good handstand in the small amount of time I had. Squat 2x5, 1x7 @ 235 I'm still feeling tired after that last session, especially my back. At least my knees feel OK. My core needs a lot more time under a heavy barbell. I'm cursing my time away from intense squatting.  Superset x 3 --- Hip Thrust @315 (5,6,6) Finally a breakthrough with this movement. I raised the Thruster Pad Bar by one peg on my rack and now it feels much more natural. Removing the deficit also makes the movement much more stable. I haven't felt my glutes sore like this in a long time. I was correct that "the burn" isn't enough for glutes. They need to strain against a heavy load. On that note, this is another lift I've become weak on.... I'm so tired of writing that. Standing Pike Pushup (11,8,8) I usually do these with my knees on a bench. I don't know how much that affected my reps, but I ...

Warmup --- 3x atg tuck jump 3x Half tuck jump 3x tuck jump Handstand practice  6x bounds Handstand practice 6x running jumps  Handstand practice --- I've been varying my jumps. Soon I'll start dedicating time. To acrobatics and rotational rep work. Kicking up into a Handstand is not that hard anymore.  Deadlift Max effort 315x1 (failed 365) This was straight up terrible. 315 didn't feel that bad but 365 didn't budge. I thought I would be a lot stronger with how much deep hinging and glute work I've been doing. I've never been this weak.  Giant set 1 --- Single Leg glute Hyper (21, 15, 12)e Chin Up (11, 8, 6) Pike Pushup (20, 14, 11) --- Giant Set 2 --- Single leg hip thrust (12, 11, 10) Wide Inverted row (12, 10, 10) Pseudo Planche Pushup  (10, 7, 6) --- I did my assistance work as Giant sets with minimal rest in-between so I could focus taking my sets to failure.  To compensate for the volume I did a second set of movements.   I didn't like this ...

Work workout --- Chin-ups (10,6,8,7,8) Single Leg Squats (12, 11, 10, 6, 6)e Single arm Elevated pike pushup (5, 5)e --- I did a portion of my training at work to save time. I was called to cover a position so I couldn't finish my press movement. These were not done in my normal circuit style. I wanted to get some good solid volume and see where I was at rep-wise. I was pleased with my squats. My chins may not look impressive when comparing my old numbers, BUT I felt much more controlled with every rep. I was doing an odd press just to be able to press... Gato Deadlift  2x5, 1x10 @195 Even when limiting the RPE of my sets, squats and deadlifts are taking a LOT out of me. My Gato deadlifts don't seem to work as intended below the 15 rep range. As noted last time there are a lot of compensations that are taking focus at from my glutes.  Superset --- Fat press 3x5 @ 125 Yates row 2x5, 1x11 @ 140 --- I lowered my press weight and did worse with lower weight. This is a clear i...

Squat 2x5, 1x10 @225 I certainly could have kept going. I stopped the set when the reps stopped being fast. Everything felt good except I suspect that my knees are being overworked. They feel grindy at the bottom range of motion. Maybe I'm developing an imbalance? My posterior chain is becoming exceptionally strong.  Superset --- Floating bent rows 2x5, 1x11 @125 Fat bench press   2x5, 1x10 @ 155 --- This went well. I've started putting my heels together during all of my rows and it makes me feel a lot more stable. My pressing strength feels weak. I should probably try a few sessions with the regular bar to see if it makes a difference. 15:00 ASAP circuit (5 rounds) --- x8e deficit single leg hip thrust x11 pike pushup x6 chin up --- I made sure to feel out the form on my hip thrusts before starting this time and it paid off. Great stimulus! My pike pushups and chin ups lost a lot of reps on the 5th round. I ate a VERY big meal in the middle of the day and drank a lot of water...

Warmup (3 rounds) --- 3x atg tuck jump 3x Half squat tuck jump 3x tuck jump Handstand practice --- It was hard getting into my warmup. I caught a groove with my jumps but my handstands were not great.  Gato Deadlift 3x5 @ 195 My form felt off. I'm not sure if it was my poor condition going into the workout or the heavier weight forcing my body to compensate with muscles besides my glutes. Maybe it was both. In any case this "deload" couldn't come at a better time. As the title suggests, I had way too much pizza and beer the night before and I wasn't feeling great.  Giant set  --- Yates row 3x5 @ 140 Fat OHP 3x5 @ 135 Pistol squat 1xe --- My ego got the best of me yet again. Instead of doing 125 for ohp, I jumped right to 135. I was ashamed at how hard it was to move the weight. I haven't been so weak on overhead movements in years. I keep complaining about this fact because at one point in the past my overhead work was a strong point. Yates rows felt pretty st...

Warmup (3 rounds) --- x3 deep squat tuck jump x3 Half squat tuck jump x3 tuck jump Handstand practice  --- Huuuuge win today. Despite feeling tired, I was able to perform very well on my jumps. The tuck (what I called "knee snap" before) is feeling a lot more natural. I'm getting much less out of breath and my handstands are getting better. Kickups are starting to feel natural and I can actually hold the handstand. I was able to add a 3rd round without wasting much time or energy before the rest of my session. Squat 3x5 @225 I sinned and skipped 215. I didn't feel right being just a hair under 2pl8. In any case I decided to take today as a deload. I focused on my form, especially pushing out of the bottom position with my glutes. My legs moved the weight effortlessly. I've done so much work on them its impossible for them not to have gotten stronger. My torso on the other hand needs to get reacquainted with carrying loads. Superset: --- Floating bent rows 3x5 @125...

Gato Deadlift 2x5, 1x14 @185 I think I discovered the culprit of my suspiciously increasing reps. During the 2x5 warmup I noticed that I wasn't properly controlling the eccentric. Without thinking, I was just letting the bar drop like in a conventional deadlift. My reps for today show the difference it makes quite clearly. I'm not upset to lose reps if it means performing the movement correctly.  Superset --- Yates row 2x5, 1x10 @135 Fat press 2x5, 1x10 @120 --- Both of these movements feel quite heavy. I really had to put some effort to get the last rep of my press. It's alarming how weak I am at the movement. I chalk it up to being in a year long deficit.  Warm-up 3 rounds --- x3 jumps with knee snap Handstand attempts  --- I did this in the middle of my session again. The floor was wet from the rain and I was a little scared at first, but decided I wanted a little boost before my circuit.  I regret not doing my normal progression through the depths because I fell ...

Squats 2x5, 1x18 @ 205 Mind you, these are not breathing squats. I dont rest between reps.  This was a very high effort set. I was screaming for the last few reps. What's crazy is that I may have been able to do more if there was a gun to my head.   Superset --- Floating bent rows 2x5, 1x10 @ 125 Fat bar bench 2x5 @ 155 --- The rows are starting to feel heavy.  I have very weak pulling muscles. As for bench,  I really had to use the restroom during that last set of rows so I ran inside. When I came back out I completely forgot to do my amrap on bench. Oops.  15:00 superset ASAP 5 (rounds) x13e single leg glute hyper x15 sit-ups. On top of forgetting about bench, it was raining and I just didn't feel like getting wet (most of the time I don't mind). I didn't have access to my pike pushup station or chin up bars.  I made due with my multi purpose bench.  Despite having less movements,  the reps per set are high and take more time.  Once ag...

Gato deadlift 2x5, 1x25 @ 175 I may have compensated the movement somehow. I really pushed this set hard and tried to focus on form and feeling my glutes but I can't believe my reps and weight went up together. I felt pretty dizzy after setting the bar down. Warmup (2 rounds) --- 3x atg squat jump w/ knee snap 3x Half squat jump  w/ knee snap 3x jump w/ knee snap Handstand practice --- I forgot to do it at the start of the session again haha. The jumps are getting better but I get surprisingly winded from just adding the knee snap. I'm hoping to adjust quickly so I can start doing 3-5 rounds in good time. Handstands were weak today but my weak day today was better than my strong days from a month ago! Who knew only 3x week practice would be so effective. 15:00 superset ASAP (6 rounds) --- x3e single leg squat off bench x6 Pseudo planche pushup  x9 wide grip Inverted row --- I love that I get to this section of my log and get to say "another big win" practi...

Warmup (2 rounds) --- x3 ATG squat jump with knee snap  x3 Half squat jump with knee snap x3 Jump with knee snap Handstand practice --- I'm advancing my jumping form to help me eventually transition into backflips. The proprioception isn't there yet. It feels awkward but I'm getting a feel for timing the knee snap with the apex of my jump. Kicking off into handstands is getting more seemless and I can hold the handstand for a few seconds. The uneven terrain makes it difficult but obviously not impossible.  Squat 1x2 @ 205 My knee wasn't ready for weight.  I think if I really wanted to, I could have done my usual 3 sets with an amrap at the end, but it would have been ugly and likely harmful. Wide DEEP goodmorning 1x5, 1x10 @145 After bailing on squats, I pivoted to my chosen replacement. This movement is HARD. I saw my form on video and my lower back does round a bit at the bottom.  It's inconsequential because I feel it where I need to. As a pleasant surprise, I...

Gato deadlift 2x5, 1x21 @ 165 I'm still surprised my reps are staying in the 20s. I'm going to keep progression slow. Hopefully I can keep this momentum when I reach 2pl8 Superset: 1) Yates Row 2x5, 1x11 @125 2) Fat OHP 2x5, 1x10 @115 In contrast to my lower body work, I'm happy that I'm maintaining the 10 rep minimum for my pressing work. This is the weakest my press has been in years. I wonder if the fat bar is making a difference.  15:00 giant set ASAP (6 rounds) x25 2 leg glute hyper x6 Pseudo planche pushup x8 wide Inverted row Yet again, this portion of my workout was the big win. I'm able to make it through rounds without resting. I finally squeezed an extra round in. I even added 5 reps to my hypers. Superset (10, 7, 7) Deficit Hip Thrust @ 225 (6, 5, 4) hanging leg raise My deficit hip thrust saw an increase in the first set. I felt it good in the glutes, but on both subsequent sets my right hip flexor got too sore to continue and I had to stop the set. My ...

---Warmup--- Jumps Handstand attempts I wasn't strict with reps, sets,  variations or counting rounds. I was just testing the ability of my knee.  I managed at least 1 atg squat jump. My handstands are slowly getting better! Wide DEEP goodmorning 2x5, 1x10 @ 135 When I say I went deep on these, I really mean it. I pushed my hips back as far as I could go. It's an extremely uncomfortable and disadvantaged position to work from. I'm honestly surprised I only got 10 reps. I'm not sure if my back was rounded or straight when i was deep in the set. I'll record myself next time. I enjoyed the ultra wide foot position, but I was so wide I had to work outside the rack.... ---Superset--- 1) Bent over row (floating) 2x5, 1x13 @115 2) Fat bar close grip bench no arch knees up 2x5, 1x11 @145 I tried to use less momentum in the rows. Pretty good sets. 15:00 giant set AMSAP (5 rounds) x12e single leg glute hyper x10 Pike pushups x5 wide neutral chins  This was the big win of the ...

Warmup (2 rounds) 3x Straight leg jumps Due to acute injury I can't bend my left knee without pain. I attempted a few quarter squat jumps but that was a non starter. Landing with straight legs doesn't feel good either. Next time I'll warm up with swings or throws. Gato Deadlift 2x5, 1x22 @ 155 My ability to push deep through pain is returning. Got an awesome glute burn here.  Superset: 1) Yates Row 2x5, 1x15 @ 120 Feels good. I love the stretch on my upper back.  2) Press 2x5, 1x12 @ 105 My top set felt nice and strong. Hopefully I can maintain double digits when I return to a plate. 15:00 Giant Set AMSAP (5 rounds) 1) x20 2 leg glute hyper 2) x6 Pseudo Plance Pushup 3) x8 wide Inverted row Absolutely couldn't do single leg squats... I decided to do higher reps on double-leg glute hypers. I lost some time trying to find a form that doesn't crush my junk. I don't have this problem with the single leg version. Other than that my upper body movements felt stronger....

Warmup (2 rounds) x3 deep squat jumps x3 Half squat jumps x3 jumps Handstand attempts Squat 2x5, 1x17 @ 195 Superset 1) Close grip fat bar bench, feet up, no arch 2x5, 1x11 2) Bent over row 2x5, 1x15 15:00 Giant set ASAP (5 rounds) 1) x10e single leg glute hypers 2) x10 Pike pushups 3) x5 wide neutral chinups Giant set 1) French press  3xf (9,10,7) 2) Curl 3xf (13,10,6) 3) Lu Raise 3xf (10,7,6) This has been the best session in recent memory.  I ate a LOT at flannigans the night befofe so I went into it with a big caloric surplus. My cardio has been adapting to these workouts too, so i was able to push harder and recover faster between sets. The pump afterwards was insane. My legs look juicy and my upper body matches.   Sadly, my situation has been altered once again and I need to change my routine. My next post will be addressing that.