1/16/24 - fbct in the rain

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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
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Yates row
2x5, 1x10 @135

Fat press
2x5, 1x10 @120
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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
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x3 jumps with knee snap
Handstand attempts 
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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 like they help me get a better feel for generating power quickly.  Handstands are getting better. 

15:00 circuit (5 rounds)
x5e Single leg squat off bench
x7 Pseudo Planche Pushup
x9 wide Inverted row
I added a rep to my Pseudo planche pushups. I increased my single leg squat volume back to normal. I feel very strong on all of these movements. I actually had time to do a 6th round, but I may have overworked my injured knee. On the 6th round I did a rep on my left leg and felt pain. I stopped right there and called it a day. 

Superset
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Deficit hip thrust
(10, 5, 7) @ 225

Hanging knee raise 
(10, 6, 6)
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Im getting increasingly frustrated with weighted deficit hip thrusts. It's not the movement itself,  but rather my setup is too inconsistent. The cinder block I use for my feet moves around a lot, I slide on my Thruster Pad Bar, and the barbell itself shifts when I try to correct the other two components. I'd like to continue using a thrusting pattern but I may have to sacrifice ROM or go back to single leg bodyweight variations.... as for the hanging knee raises, my reps are coming back up. Once I can do multiple sets of 15-20 I'd like to upgrade to hanging leg raises. 

These workouts are starting to take a toll on my body. Every facet of my fitness is increasing at once while I continue to lose weight/fat. The only issue is that my recovery is suffering. I'm starting to get sore for longer. My hips and knees feel stiff. The increased ease of movement I was enjoying in daily life has vanished. 

I don't want to sacrifice anything, but the reality is that I'm burning my candle at both ends. I'll see how I feel tomorrow. If I'm still suffering I'll take it easy on my barbell compounds. 

For the long term I'll need to figure out how I want to organize a push, pull, squat and hinge over the course of a 3 day training week while still performing my calisthenics circuits and pump work. 

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